11 Ways to Help Maintain Life-Work Balance and Mental Well-being

It's been a while since I last posted. I took a bit of a social media break, mostly because life has gotten a little crazier than usual, and I've been working really hard to be more mindful and to be present in reality.

Life-work balance isn't easy. For the last few weeks I've been feeling like I've just been keeping my head above water, but only just. If a wave were to come in, I'd be in real trouble.

I've talked before about my history with PMDD, and it has recently resurfaced - not to the same degree, but I notice it almost immediately after ovulating. I have to laugh a little bit, because in my head and my body, sometimes it feels like I go into this "empty uterus depression." I hate stereotypes of women being useless during "that time of the month," but to be honest, for me, there is totally a link between my fluctuating hormones and my ability to function optimally (Let me assure you, I can still function, but I know I'm better than this).

I don't know exactly how many other women feel this way. There are a lot of women out there who are so much better at functioning while their hormone levels are changing.

To be honest, without my own naturopathic and self care I would be drowning. And I think it's up to us to realize when we're starting to slip and to get help immediately. Here are a few things I've been working on - practices to help other women keep this balance and keep their heads above water.

1) If you're waking up early for work, go to bed earlier. My bedtime has been scaled back to around 9:30pm. That might sound fairly early, but I haven't been sleeping as well due to added life stress, so I'm more tired than usual.

2) Find out if you need extra nutrient supplementation and take your supplements regularly. This may include extra magnesium (especially magnesium malate), B12 injections, vitamin C, etc.

3) Get assessed and consider extra stress and nervous system support. Nervine herbs like oatstraw (Avena sativa) and lemon balm (Melissa officinalis) can be calming, support sleep, and mood.

4) Don't forget to exercise but it needs to be something you look forward to, and keep it shorter. I've been doing more yoga lately which helps immensely. Even 20-30 minutes of activity will make a huge difference in your mood. If you don't have time to do this everyday, take 5 minutes to stretch out on your floor. Or maybe just do a couple forward folds, moving with your breath.

5) Schedule 30 minutes each day for you. Read a book that you've been meaning to get through. Wind down for 30 minutes before your bedtime to you do an activity that calms you, brings you joy and that isn't work. I've been either reading or knitting, which has been a huge help for my own mental well-being.

6) Talk to a friend or family member. When I'm this busy and stressed out, I embrace my introvertedness (yup, I'm also making up words), and I don't want to go out anywhere. So instead, I'll call my mom or sister, or even just send them a text if I don't feel like I can talk. Partners/husbands are also great for hugs and cuddles. Petting your cat or dog can also have calming effects.

7) Cry. Seriously, go have a good cry. Then get your breath back and work on slowing and controlling your breath.

8) Journal. On days you don't feel like your 30-minute wind-down activity (see #5), then instead write down a few of your thoughts. What are you grateful for today? What do you need to do tomorrow? What are you looking forward to? What are things do you wish you could get done that aren't getting done? Write down anything. Just write for 5 whole minutes, then go to bed.

9) Once a month (or more frequently if you can swing it), do something bigger for you: go get a massage. Go for a swim. Take an exercise/yoga/support/meditation class. There are so many out there! Meetup.com has some great local options, for all interests.

10) Save time by setting up deliveries. For example, use services like MamaEarth Organics in the greater Toronto area and have groceries (and good healthy foods!) delivered to you automatically each week. Do all of your holiday shopping online to save you the time and stress of having to go to a shopping mall and dealing with crowds. Hire a cleaning service to come to your house maybe once or twice per month. Anything that can give you more time for the things you really need.

11) In general, set a schedule for yourself. Choose a time to stop responding to emails. Schedule time that is just family time. Schedule time for you alone. Set a schedule for both work and your personal/family life and do your best to stick to it.

Sometimes even one activity/class per month can be daunting when you look at your calendar, but I think we need to get back to taking care of ourselves. One day per month isn't a lot to ask. Nor is 35 minutes daily for you. That's 35 minutes out of our 960 minutes (16 daytime hours) per day. Of course, finances can also interfere in the above plan, so do only what you can manage.

And ever forget to ask for help when you need it. You may be surprised by how many people come to your aid when you reach out and ask for help.

Sometimes you have to be your own parent

Adulthood comes with multiple responsibilities. As kids we thought that grown-ups had it all. They could stay up as late as they wanted to and eat ice cream for breakfast. I'll admit I've done both, but neither were as satisfying as I hoped. The ice cream upset my stomach and left me feeling more hungry for actual real food. Staying up super late just left me more tired and grumpy in the morning.

In this way, being an adult, you have the freedom to take care of yourself how you want to. Your extra responsibility is the one you have over your own health and well-being.

Why is it that when it comes to our kids, we're all set to lay down rules and routines - and with good reason! - but when it comes to our own selves and bodies, we slack off and give in to the fatigue, the sometimes laziness, and lack of discipline; or we just don't make the time.

We know what's good for us, like eating healthy, avoiding sugar, fast food, and junk food; and exercising. So how can we advocate a healthy lifestyle for those that we love, but it's so hard to discipline ourselves?

The idea of self-discipline is huge. This doesn't mean that you have to punish yourself for eating candy, but it does mean that your decisions are contributing to your health status.

Today I want to motivate you to take control over your health and your body. Be your own parent.

Start with physical activity. This is something a lot of us have issues with, typically because we're either too tired or we don't have the time. But think about that... exercise is something that is vital to our physical, mental, and emotional health but we're too tired or can't make time for it? That's like saying you're so busy that you can't eat - which isn't uncommon! So how can we get around this?

[Journal assignment]: It's time to re-prioritize. For a couple days, grab a note pad or journal and before you go to bed, document everything you accomplished or did that day. What does that look like? First of all, can you remember everything you did during the day? Second, how many tasks are you completing that are for other people? How many items do you accomplish that are just for you and your own self-care?

If you find that list is void of anything that improves your overall health, it's time to re-evaluate your days. Start with something simple: schedule in 20 minutes for you every day. If you want this to be a workout or activity, maybe you give yourself 20 minutes for the activity, and 5-10 mins before and after for any "set-up" and/or "clean-up."

I have lazy days just like everyone else. Days were I feel tired and I'm way too comfortable to move. But I also realize how much worse I'll feel if I do nothing: within 3-4 days of being sedentary, I'm a moody mess. And that's when I force myself to get out there. Make a plan: Visualize what you think you can manage doing (yoga, a run or walk, workout video, etc), then get dressed and prep your space.

I've had to kick my own ass to get out for a run, or stay in for a workout, and by the time I'm finished, I'm incredibly grateful. There's nothing quite like the feeling of finishing something that is physically tough or uncomfortable. Even if it's only 20 minutes of yoga. Hold a plank pose for 60 seconds and see how you feel.

Second, take your To-Do list (if you have one... if you don't, start making them) and add on at least one activity that is solely for you. It could be anything such as:

• Meditation (anywhere from 5-20 minutes). Use a audio clip or YouTube video for guided meditations and body scans. 
• Brisk walk or jog (20-60 minutes)
• Journalling or writing (5-30 minutes)
• Creative projects, knitting, and crafts, etc
• Play a musical instrument
• Yoga or Tai Chi (15-60 minutes)
• Aquafit or swimming
• Read a book (not the internet)
• Try a new recipe for something healthy
• Walk barefoot through the grass
• Go for a bike ride (rent one in the city if you don't have your own)
• Make a pot of tea and invite a few friends over (or even just one awesome friend or neighbour)
• Play a sport: it could be an organized game, or just playing keep-up with a volleyball or beachball. 
• Take a class in the community (in whatever interests you)

20-30 minutes out of 24 hours per day isn't a lot to ask of yourself. Now, granted, you may be a parent with a child glued to your hip, so maybe a half hour really feels like too long. This is where a great support system comes in handy. Use the time when your little one is napping to take care of you; or ask for help 1/2 an hour per day and have someone watch your little one for you. Or, you can do your activity with them. If they're super little, they can roll around on a yoga mat, lay under you while you're in downward dog. You can use them as a body weight for doing Bridge work (lay on the floor with knees bent and feet on the floor; Sit baby on your pelvis. Keeping your upper back and shoulders pinned down, lift and tuck your pelvis, holding onto baby. This is a great quad and glute toner, and baby will think you're playing :)

Most importantly, you're also being a great role model for health and self-care. Your kid(s) will grow up aware of a lifestyle that includes healthy aspects and activities. My mom used to do workout videos all the time when we were little including those by Jane Fonda and Cher. I grew up trying to wear her ankle weights, drawing butterflies on her elevation 2x4" block of wood, and jumping and dancing to cheesy 80's background music. Fast forward to today and I have her old videos now on DVD and still use them religiously. 

All of these principles can be related to multiple aspects of our health and well-being. Self-discipline includes maintaining a healthy diet for you. Keeping up with your physio exercises. Flossing daily. Drinking an adequate amount of water everyday. Reducing alcohol consumption. Reducing caffeine consumption...

... These are all things we know are good for us but we tend to slack off more than we should. Now it's time to take care of you.

THINX menstrual underwear

It's been almost 6 years since I ditched tampons and decided to use only re-usable menstrual wear. I wish I had the knowledge to start this earlier, but as new "trends" catch on, products become more available, and also more developed.

Starting with reusable pads from Charlie Banana and Lunapads, I instantly fell in love with real cotton. I was tired of noisy plastic wrappers and all the waste. Tampons - although totally convenient - weren't comfortable when they absorbed all the lubricating moisture of those tissues. I also couldn't believe how soft and absorbent cotton pads could be.

Then of course came THINX. A company with a brilliant product that found me on Facebook (damn FB algorithms and cookies... they know what I'm in the market for...). I was a little deterred by the price, but over the years I had already bought three diva cups (lost one during a move, the dog chewed up another - don't ask how she found it... she's a cleaver pup and at the time had an insatiable appetite for socks, underwear, and anything that smelled like dirty socks or underwear.). I also knew that this was something to invest in, for myself and to spread the word to other women.

I bought two pairs of small Hiphuggers and packed them for our trip to Italy when my next period was due to come.
** If you're wondering about size, I'm about 110 lbs, 5'4", the small is a little snug, but it's a good snug!

Well, a few things happened when I wore them:

First, I couldn't believe how comfortable they were! I wished all my underwear were this comfortable and absorbent. Ladies, I'm sure you understand. Sometimes even when we're not menstruating, there are certain days - especially in the time between the end of your period and ovulation - when you feel like you're leaking fluids. It's real and it happens.

Second, I wore a pair during the heaviest day of my period. This wouldn't have been a huge mistake had I timed how long I'd be wearing them for. It turns out, I had a much heavier day that I was expecting. Heavier than I'm used to. I also wanted this to be a true test so I didn't use the Diva Cup this time around.

Thinking about how often I need to change my Diva Cup, I thought I could go 8-10 hours in my THINX or so without needing to worry. I was extremely mistaken. After 4-5 hours I was still completely comfortable. My mistake was thinking I could then go on a 3-4-hour bike ride without the Diva cup or changing my pair of THINX.

The combination of long duration of wear, my heaviest day of flow (and way heavier than usual), and sitting on a bike for 3+ hours was enough for my THINX to leak. I was devastated. It's been a long time since I've felt sad about having my period. But leaking through my Lululemon shorts on a bike ride through the Tuscan countryside with my new husband almost had me in tears.

Luckily my husband works in sports medicine and knows exactly how to get blood stains out of clothing! Seriously... he was a genius. My lulu shorts were saved!

As for my THINX, they are still my most favourite pairs of underwear EVER, and even more great that I can wear them on lighter days with no need for anything else, or as backup with a Diva Cup. They may have leaked, but it was definitely situational.

I've used my THINX since that first cycle and haven't had any issues. They are also fantastic for wearing during sleep when you have your period.

I also want to point out that during this whole experiment, it was rare that I ever felt damp or wet, making THINX not messy at all to use! Washing is also simple. Rinse with cold water right after wear, then throw them in the laundry with your gentles and hang dry. It's amazing how much fluid they actually can hold.

Would I recommend them to other women? Absolutely! But if your periods are heavy, be prepared to change out a pair after 6 hours or so. Get your hands on a zipped water-resistant carrier bag, like this one from Lunapads which has 2 zipped sections, one to keep clean menstrual wear in, and one for dirty. And yes, of course I bought the "Dandy foxes" print... This is "Healthy Fox Adventures" after all!

lunapads.ca

The Many Types of Iron Supplementation

Let's start this post with a little anecdote... one of frustration. I had a patient with a history of low iron who was taking Feramax (a polysaccharide-ion complex form of iron) for several years as instructed by their medical doctor. On this patient's latest blood work it showed that their iron levels (as measured by "ferritin" storage) hadn't budged an inch.

Yes, it's frustrating when a medication or supplement isn't working, but what was more frustrating was that even after seeing these test results, the MD told the patient to keep taking the Feramax.

Now, I have nothing against Feramax, in fact, it can be a fantastic supplemental iron and has been known to be more gentle on the stomach than other forms like ferrous gluconate. I've prescribed it among other iron supplements in the past. But it obviously wasn't helping bring iron levels up in this patient. This often means that there is an issue with bioavailability and absorption.

When left in the hands of patients, it's easy to become confused with several types of iron supplements available. While I was a pharmacy assistant, customers would come in regularly looking for iron as directed by their doctor. Of course, without any actual prescription or direction, customers typically went for the cheapest one on the shelf. But quality matters here and no one was educating these customers (and at the time, legally I wasn't allowed to since I was still a student) on the differences between these supplements.

Some iron supplements like ferrous gluconate and ferrous fumarate can be harsher on the stomach; Some can cause nausea and constipation; Many of them interact with other minerals such as calcium, and not all of them have a stellar absorption rate. In fact, the absorption rate of most iron supplements is less than 5%.

It's also important to note the needs of each individual. For those who are vegan or vegetarian, they may wish to avoid heme iron supplements - heme iron being derived from animal hemoglobin (typically porcine). Heme iron has about 3x more bioavailability to non-heme or elemental iron, making it an excellent treatment for increasing iron levels in those who are anemic.

Another elemental form of iron is iron glycinate or iron bisglycinate chelate. This form of iron is protected by glycine molecules so that it doesn't interact with other minerals in the GI tract; As well, it has better bioavailability than ferrous gluconate. Because of how gentle it is (and cost effective!), this one tends to be a client favourite.

The take home message here is not to be discouraged when one type of supplement isn't working. Even with something like B12... if taking an oral supplement isn't working, there's a better chance at increasing B12 levels via injection as the injected B12 is delivered directly into the muscle and avoids the stomach and GI tract altogether.

The wonderful thing about naturopathic doctors is the abundance of nutrition training we have in comparison to medical doctors. Try not to be discouraged on your path to wellness, but know that there is usually an alternative if something isn't working for you.

ND's Notes: It is not advised to take an iron supplement without the supervision of an MD or ND via blood work. The toxicity associated with excess iron can be extremely dangerous. 

6 products that most women would do best to avoid

I recently saw the swag bag that's being given out for those who participate in one of the Women's runs, here in Toronto. Now, don't get me wrong, I love a good swag bag. It's one of the perks of running a race.

What grabbed my attention was the number of items in this "Women's swag bag" that can actually sabotage a woman's hormonal health. Maybe not dramatically or from a single use/consumption, but long-term, or for those who already have hormonal issues.

Here are a few examples of products that most women should avoid, while trying not to call out specific brand names.

1) Commercial brand granola bars
           These are often laden with sugar; Both in the number of types of sugar and in the grams per serving. Upon reading the ingredients label you'll notice that a single product can contain all of the following: Brown sugar, Honey, Glucose, Sugar, and Glycerin. That's 5 different "types" of sweeteners in a single granola bar (as listed by a specific brand), with 5g of sugar and only 1g of protein and only 2g of fiber per serving. Shouldn't a granola bar be high in fiber?
           Additionally, we find chemical preservatives like BHT, artificial flavouring, and "modified milk ingredients." On a scale of healthy snacks, this one shouldn't even be an option.

2) "Nutritional" or Meal replacement shakes
           It makes me sick that we actually feed these to people. Sure, they're fantastic for helping certain people gain weight, but that's because each serving contains roughly 40g of carbohydrates with 1/2 of that coming from multiple sources of sugar and even more added sweeteners.

         Additionally, there are multiple ingredients that aren't well tolerated, especially as we age. 

→ Carrageenan is what researchers in animal labs use to induce inflammation. It can also be a cause of headaches and migraines for some women. 

→ "Vegetable oil" often contributes to high omega-6:omega-3 ratios in the diet - meaning more inflammation. This can manifest as IBS, joint pain, painful periods, depression, and brain fog.

→ Milk protein concentrate. Not a terrible ingredient for the average person, but as we age we lose our concentration of available lactase enzymes. Thus, as we age, we become more lactose-intolerant to some degree. For women specifically, I often recommend avoidance of all or most cow dairy as it is a common aggregator of digestion issues, hormonal imbalances, and increased inflammation.

3) Vaginal lubricants and wipes

      Vaginal dryness can often be a sign of a hormonal imbalance of estrogen. Avoid products that contain:

→ Glycerin: a sugar that introduced vaginally can lead to a greater incidence of yeast infections. 

→ Parabens like ethylparaben, methylparaben, etc. These are known hormone disruptors. 

→ Polypropylene glycol can be irritating, especially to sensitive tissue.

4) Commercially branded Hair and Body products that contain:

→ Sodium lauryl/laureth sulfates: these are foaming agents that can dry out skin and can cause reactions for those with sensitive skin. 

→ Cetyl or Stearyl alcohols: avoid products that have alcohol near the top of the ingredient list if you have dry skin or eczema. Alcohol in creams or body products can be even more drying and cause eczema lesions to become painful.

→ Fragrance: fragrances that are not disclosed as essential oils are often synthetic and are known hormone disruptors. They can also induce headaches and other neurological symptoms, not just in the user, but in those around them. 

→ Parabens for the same reasons as above.

5) Anti-perspirants

       Using aluminum products to clog your sweat ducts stops you from being able to eliminate toxins from your skin in those areas. We're supposed to sweat. It's part of our homeostatic regulatory system, and part of the body's detoxifying system. If you're using products like the ones above, your body has to get rid of those chemicals like phthalates, and it does so through sweat, urine and feces. If you're excessively sweating, it's time to have the root cause evaluated. 

Read more on one of my previous blog posts and make your own deodorant! 

6) Tampons

    As a previous user, I can understand the frustration with me adding tampons to this list. But the problems that tampons can cause go beyond toxic shock syndrome. Tampons soak up everything they're in contact with; Not only menstrual fluid, but your natural vaginal secretions and discharges. This fluid is critical for maintaining proper vaginal pH (prevents you from getting bacterial vaginosis - itching, redness, and subsequent infections), keeping tissues moist and happy, and keeping your vaginal flora healthy. If you tend to get yeast infections frequently, stop using tampons all together. Some women who have other sensitivities or sensitive skin would also do best to avoid tampon use due to fragrances, bleaches and dioxins. 

The point here is to educate women and have people in general be more informed on the products they're purchasing and using in and on their bodies. 

Rick Smith and Bruce Lourie's book Slow Death by Rubber Duck discusses the environmental toxins that we expose ourselves to everyday, but also on the mechanisms our body has for eliminating them. It is an eye-opening read that I highly recommend. 

I also recommend EWG's webpage Myths of Cosmetic Safety for more information: https://www.ewg.org/skindeep/myths-on-cosmetics-safety/#.Wr_BWmYZNsM

Understanding menstruation and eliminating period shame

I love that this topic is getting more "news feed" action. In many countries around the world, girls are shamed for having their periods. Some people (most commonly men) don't understand that women from puberty to menopause bleed on a monthly basis, why, or what it means. Even in North America, the majority of our advertising for menstrual products is so unrealistic.

Recently, Bodyform from the UK came out with a new commercial entitled "No blood should hold us back." Showing videos of women in different situations bleeding - instead of having a standard commercial demonstrating the absorbency with an odd blue liquid.

So let's be real here. Theoretically, every single woman with functioning sex hormones and a uterus (from puberty to menopause) menstruates (bleeds). I say "theoretically" as those who use synthetic hormones or an IUD may or may not actually bleed regularly or at all. But beyond that, this is part of being a woman - it is part of our biology and our reproduction.

Our bodies and hormones have this amazing synchronized ebb and flow of two tides. In Traditional Chinese Medicine (TCM), menstrual blood isn't Blood as it is referred to in pathology, but as "Heavenly Water" originating from our Essence. It represents our ability to reproduce. We can create new human beings. Yeah, how cool is that?

Where TCM describes the menstrual cycle as a flow and exchange of Yin and Yang, Western medicine puts it into terms of an estrogen-dominated Follicular phase and a progesterone-dominated Luteal phase. These phases influence both ovulation and the start of menstruation. With so much going on, it's no wonder we're more complicated than men. But we should celebrate that fact. We should be in-tune with our bodies and understand what's going on.

Cycle tracker apps are one great way to help you. Start with the easy stuff:

1) Track when you get your period and how long it lasts. Learning to cycle track is a wonderful way to understand your body. The first day of bleeding is Day 1 of your cycle each time. A healthy cycle is 26-32 days long. Healthy bleeding should last 4-6 days.

2) Track your symptoms. Take notice when you experience symptoms such as headaches, acne, lower backaches, mood changes (some apps like "Period Tracker" will even allow you to document very specific moods), breast tenderness and cramping. Log these each day along with the intensity of each.

3) Pay close attention to your flow. Begin to understand your periods by paying attention to the characteristics of your flow. For example, how heavy/light is it? Is the colour dark maroon, bright red or somewhere in-between? Do you pass clots? Notice any changes from cycle to cycle.

4) Learn to track your ovulation. Some women experience mittelschmerz: a pain or discomfort from ovulation. It will be noticeable on one side (one ovary) and may switch to the other the following cycle. But a better predictor of ovulation is tracking your cervical mucous.
Cervical mucous is sticky and stretchy with a consistency like raw egg-whites. It begins to appear about 3-5 days before ovulation, occurs on the day of ovulation and then stops.

Tracking your cervical mucous can also help you understand your most fertile days. If you're interested in using fertility awareness-based methods for preventing pregnancy - or for trying to conceive - understanding which days you are fertile can help you with this. I highly suggest getting practice with your tracking first and practice logging your vaginal/cervical mucous type (ie. each day log if you experienced a "dry" day, a "wet" day, or a "sticky/tacky" day).

Another tool that can help you become more familiar with your body is using a menstrual cup instead of pads or tampons. Using a menstrual cup forces you to become very comfortable with your anatomy as you're using your hands/fingers to insert it and position it properly. It can also help to locate the anatomical position of your cervix. We might have the same organs, but we're all individuals. Your cervix may be located more left, more right, or more posterior (towards the back). Of course, you don't need the cup for this, you can explore your anatomy all on your own. Most women can reach their cervix with a long finger - it'll feel slightly firm, like the tip of your nose.

There is no shame in having a period. We just have more going on than men, and that's a good thing. We're special and different and we should own that. You own your uterus. It's yours. Understand your body and take care of it. Some of us need some extra help - a naturopathic doctor, fertility specialist, gynaecologist, Planned Parenthood and other wonderful sources can help you with this. I love teaching my patients cycle-tracking. As well there are so many alternative ways to support your cycles: acupuncture, botanical formulas, specific diet changes, seed cycling and maintaining a healthy body fat percentage (20-24% depending on age).

And how cool is it when your cycle is sync'd to your friends, roommates or co-workers? It reminds us that we're all experiencing this together. Even cooler if you can sync yourself up with the lunar cycle (New moon - menstruation, Full moon- ovulation)! Seriously, you can be in sync with the moon. As Neil Pasricha would say: Awesome!