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Mini Pause #43: Stressed? How to Calm, Soothe, and Find Peace

Posted on by stephanie-estima

Call on the All-Loving Mother Within You

TL;DR (Too Long; Didn't Read)

There’s distress (GAH) and then there’s eustress (Ahhh). In perimenopause, you’re going to experience both. Call upon the gentle mother within you to calm, soothe, and reach for what you need in each moment. Your nervous system will thank you.

WHY

In the tangled web of perimenopause and the relentless tide of to-do lists, sleep becomes an elusive dream that gives rise to weary, brain-foggy days.

The neverending waves of worry and angst occupy your mind, with racing thoughts governed by wild hormones, overturning your desire to embrace the fleeting present moment.

Ah, perimenopause. What a trip.

WHAT

Stress can be a good thing. Exercise, sauna therapy, cold plunges, compression boots, and red light therapy–these are all examples of eustressors. They elevate and anoint the body to heal, adapt, and recover. (I share my top choices with you in “What I Recommend” below.)

But there is also the repugnant, slow poison stress that can seep into every cell in your body, slowly turning the most robust of colors into muted grays. The seemingly never-ending storm that drowns out your desire to live life on your terms. A vice that tightens its grip on the throat, heart, and chest, and ends up choking out your joy, happiness, and peace.

Welcome to your chronically dysregulated nervous system.

You can have two responses to chronic stress:

  • The fight or flight response, where you might avoid a situation entirely or cause chaos and fiery arguments because you feel overwhelmed, cornered, and locked in; or,
  • The freeze pathway, where you feel numb, disassociated, and muted.

HOW

The first step is to recognize this is happening and acknowledge that you may be struggling. This is the time to be gentle with yourself.

The second step is figuring out what you need to do for yourself at this moment. Whatever you choose doesn't need to fix the problem. It just needs to be something that responds appropriately to your immediate needs.

  • Is it a cup of tea?
  • A walk?
  • Reminding yourself of how far you have come?
  • Getting some sunshine on your face?
  • Taking a few deep cleansing breaths?
  • Gratitude for what you have survived and gotten through?

NOW

Go ahead and choose one of the above (or another similar activity that dependably brings you to a more balanced state). They all cost nothing and can do wonders for your ability to take care of yourself and respond to your own needs.

Now, imagine you are a loving, calm mother.

Imagine your baby is looking up at you with her big eyes looking for guidance, protection, and answers.

That baby is your body. Your body will find a way to do whatever you give to it.

If she is fussy and upset, maybe she needs a warm bath, followed by some fuzzy socks and a warm cup of milk.

If she is frenetic and has a lot of pent-up energy, maybe she needs a walk or a run in the park, or some time to smash weights at the gym. If she is irritated and tired, maybe she needs a nap.

You can begin to view and respond to your body cues as if you were tending to your own child who is all trusting, innocent, and dependent on you.

And in so caring for her gently, she may begin to calm down, be soothed, and finally find peace.

What I Recommend

Boost Your Stress Recovery with Minerals

When it comes to easing stress, I’m all about simple fixes. The last thing you need when you’re stressed out is another complicated addition to your day.

When we are chronically stressed, our bodies ramp up the use of minerals and vitamins to keep up with the demands of the stress response. In perimenopause, having a regular mineral supplement in your rotation will help replenish lost minerals and keep your cells running smoothly.

That’s why I depend on BEAM Minerals. Their plant-based mineral supplement is tailor-made to relieve stress—it contains every essential mineral your body needs, in the right ratios, with rapid absorption. You can literally feel it relaxing you in minutes.

If you don’t replace the minerals chronic stress is eating up, you become more vulnerable to future stress. Researchers call this the “vicious circle concept” of stress—the more challenging your life, the harder it is for your body to recover, and the worse your stress will get long-term. [*]

Replenishing your mineral stores gives your body the tools to fight back. Minerals in the right ratio increase your stress tolerance, speed recovery from stress, and help you reach a state of balance, breaking that cycle so you can feel good again.

Best of all, BEAM makes things easy. All you do is take a shot of mineral-rich liquid each morning, which tastes like water and boosts your stress resilience.

It’s one of my secret weapons for staying calm and collected when life gets hard. And no matter how busy you are, I KNOW you’ve got 30 seconds in your day to down a shot of liquid minerals.

If you want (or need!) a little extra stress recovery, try BEAM Minerals, especially the Advanced Electrolyte & Micronutrient Support set. Use code BETTER at checkout to get 20% off your first order.

My Go-To Eustress Choices

SAUNA: When I got a sauna this year, I admit I was surprised and how quickly I experienced the benefits. Beyond recovery, just taking the time to sit with my thoughts and assess my day (noticing and naming the stressors) have made a difference in how I frame my needs and my time. Infrared and red light work with the body to improve mitochondrial function, too. While I knew that, I’ve been getting a solid energy boost energy with consistent sauna use–and more energy helps everything.You can start with shorter sessions of 10-15 minutes and work up to 30-45 over time.

  • Click here to get use tips and check out the Sunlighten sauna styles. Use code DRSTEPHANIE to get an exclusive discount.

RED LIGHT THERAPY: I also got serious about red light this year for recovery. The bonus side effect has been stress relief. To lay on the PEMF mat, I have to slow down. To get the full effects of the sauna blanket (yes, some days I swap), I have to be still.

  • Click here for details on the BON CHARGE red light therapy collection and use code DRSTEPHANIE to get 15% off.

COLD PLUNGE: If peri or meno is causing restless nights filled with a whirring brain or a misfiring thermal system, or your recovery is stalled, or if you have that feeling of just being off, cold therapy can help. And don’t make it hard. Start with 3x a week, 3-4 minutes per session. That’s it! And you don’t have to get as cold as the guys, either: 10C-16C / 50F-60F is adequate. Stay in until you elicit a shiver response. (If you can only do 1-2 minutes at first, that’s ok, too. It’s not another competition.)

  • Click here to learn about Coldture tub and barrel choices. Use code DRSTEPHANIE to get an exclusive discount.

COMPRESSION: Post-workout compression does wonders for inflammation and muscle soreness. And when you lower your inflammation and pain, your stress levels go down.

  • Click here to learn about the many benefits of Rapid Reboot and use code DRSTEPHANIE to save 10%.

INSIDER STRESS-LESS TIP: It’s getting close to the holidays when you’re likely focused on your family and friends. I encourage you to take a few minutes to look into any of the eustress products I’ve mentioned above and save this Mini Pause edition. Or, click the links and plunk something in your cart for later. Some terrific holiday deals are coming your way, which means you can put the spotlight on yourself!

  • Be looking for our digital Gift of Health Guide 2024 and a robust list of the best holiday specials from our partners coming to you via email and Mini Pause in November!

Now Open: EVEN BETTER! Premium Membership Subscription

Want in? Check out all the benefits of being a member:

  • Early and ad-free access to the weekly Better! podcasts.
  • Private “Ask Me Anything” episodes based on member questions. (Note: The Mini Pause Question of the Week Section has been sunset. You’re invited to join the Premium Membership for access to Q&A opportunities & episodes. )
  • Surprise guests and solo shows only for members.
  • My insights from the guest discussion coupled with recommendations you can use to build habits and routines that support your goals.
  • Downloadable action guides. Coming Soon!
  • Bonus content beyond the podcast episodes.
  • Exclusive discounts for brands I love.
  • Being a part of a community with like-minded Bettys!

Subscribe HERE to find several introductory membership options to fit your budget.

Mini Pause #29: Travel Tips for Jet Lag, Sleep, Fitness & Food

Posted on by stephanie-estima

TL;DR (Too Long; Didn't Read)

Adjusting to local time for me is switching my watch as soon as I board the plane, getting in a workout first thing in the morning, and taking an early afternoon nap.

I savor each meal and eat what I want (including all the bread and pasta I desire). I chalk it up to a diet break and walk a lot.

After all–life is about pleasure and experience!

WHY

If you’re traveling this year or planning a staycation, here are some strategies I employ and have found to be incredibly useful when acclimating to a new time zone and being thrown off my regular comforts of home.

WHAT

Jet Lag
Depending on the degree of time change, you can start slowly shifting your internal time clock up to a week before your flight. As the saying goes, flying “east is a beast” and flying “west is the best.”

When I fly to the West Coast, it is incredibly easy for me to wake up early in the morning (sometimes TOO early in the morning!) and have a hard time staying up late. This works well for my lifestyle though, and I don't often struggle when flying west.

When I fly east it is often to Europe where there is a minimum of a five or six-hour time difference. If I’m not able to change my sleeping patterns the week leading up to the flight, there is a small but mighty trick I do.

HOW

Sleep
As I’m boarding the flight, I change my watch to the local time of where I’m flying.

I don’t know why this works. But it does. Without fail and every time. If someone has the science to explain this to me, I’m all ears. I don't even know how I stumbled upon this trick, but here we are, wondering together.

I try to sleep as much as I can on the plane and bring a few travel items with me to sleep well:

  • I take Qualia Night as soon as I board so I’m ready to sleep a few hours later. (Use code STEPHANIE for a discount.)
  • An eye mask to shut out the lights from the plane
  • Noise-canceling headphones
  • Extra pair of woolly socks (What can I say? My feet are almost always cold.)

When we arrive at the local destination, it’s often still too early to check into our room, so we drop the bags off and immediately go get a strong coffee and head to a local gym to work out. I always research local gyms beforehand so we know exactly where we are going.

After the gym, I’ll find a local market and buy bottles of water, and snacks for our hotel room, like yogurt, fruits, and usually a tub of protein powder.

Once the room is ready, it is usually early afternoon by this point. I unpack, put the water and snacks in the hotel fridge, and take a nap.

I set a timer and do not let myself sleep for more than an hour, and never past 4 p.m. local time. This nap (both the timing of it and the length) is crucial to adjusting to the new time zone I’m in.

This first-day routine works like a charm for me every time:

  • Exercise first thing upon arrival.
  • Take an early afternoon nap.

Fitness
While I’m on vacation and depending on where I am, I will join a local gym, usually with day passes or a week pass). It’s super fun to work out in a new environment, with new people, and even more humbling when you have to switch lbs to kgs! More often than not, the hotel gym will be mainly cardio equipment and a few weights. For me, it is always worth looking into gyms with weights. It doesn’t have to be fancy, just machines, a variety of weights and I’m good!

The last time I was in London, I joined a gym called The Gym Group and it was awesome. They ticked off all the boxes I was looking for:

  • Easy to sign up.
  • Easy to cancel.
  • Great hours of operation.
  • All the weights and machines I needed to get the job done.

I get all my cardio in by walking. I rack up easily double, sometimes triple my baseline of 10-12K daily steps. This requires packing comfortable clothes, and of course, comfortable footwear that doesn’t give me blisters.

I opt for some cute workout outfits or summer dresses with sneakers. I’ve linked my favorites from Amazon here.

Food
I usually don’t fret too much about food while on vacation and generally eat what I want. I look at it as a diet break. I eat until I’m just about full, and I try to eat slowly and savor the food.

My only overarching rule is to try to have protein with every meal.

The only time this presents a challenge is breakfast. Europeans love their croissants, cornettos, and other sweet morning treats! I don't usually find it too hard to source eggs, or cured salmon and if all else fails, I have my backup tub of protein powder to mix in water.

For lunch and dinner, if we are near the water, I usually opt for fish, and if we are more inland, I get steak.

Many people, including myself, find that wheat products like pasta and bread are less inflammatory outside North America, so I enjoy bread with almost every meal. I also take advantage of pasta if the mood strikes me. I love to walk after dinner to aid in digestion, especially if I’ve had a particularly rich meal.

My only other concern on vacation is staying hydrated. Walking or even lounging at the beach can be dehydrating so I make sure I bring my LMNT electrolytes with me.

NOW

Planning ahead can be a game-changer for vacations.

  • Pack your necessities for the plane ride itself (eye masks, headphones, and download the latest Better! With Dr. Stephanie podcasts ahead of time).
  • Search online ahead of your trip for local gyms near your hotel.
  • Search for local grocers and markets to pick up items like water and snacks when you arrive!
  • Pack your supplements.
  • Opt for some cute but functional clothing; summer dresses are always my fave and I pair them with sneakers.

Question of the Week

Q: Why do you also need BEAM Minerals if you're drinking LMNT throughout the day? Isn't this doubling up?

I got this question about supplements from Christi in response to Mini Pause #27. Since I also mention LMNT in my travel routine this week, it’s a great time to offer some clarity.

The short answer here is both are necessary as they do different things.

While they are both minerals, they serve different purposes. If you listen to my conversation with Caroline Alan from BEAM Minerals on the BETTER! podcast, you’ll see how she speaks about humic and fulvic acids being important as antioxidants, helping with nutrient assimilation, and also being natural detoxifiers.

Salt, on the other hand, is very tightly regulated by the body. It’s lost in large quantities when we work out and physically exert ourselves, especially when it is humid.

Salt helps us stay hydrated by helping the body hold onto water. This is why if you are working out, it isn't enough to simply drink water. Whenever you sweat, you also lose salt and other electrolytes.

YOUR TURN!

I’ll be answering your questions every week right here in the Mini Pause! Let me know what’s on your mind. I’ll be checking for both questions and feedback at support@drstephanieestima.com.

What I Recommend: Qualia Night

Between changing hormones, busy work schedules, and taking care of family, my Bettys often struggle with sleep. Knowing what you’re juggling, I’ve searched for options that can help you get to sleep and stay asleep.

Qualia Night is a different kind of sleep support. You take it at dinner time and it helps your nervous system naturally wind down at night. And, it doesn’t make you drowsy. When I take it, I can feel myself getting calmer, not groggy.

Because so many of you are high performers during your waking hours, you’ll like that Qualia Night enhances your sleep performance, too. Qualia Night’s unique blend of ingredients enhances BDNF, promotes GABA, and balances cortisol levels.

This means you get deeper sleep that helps your body systems heal, recover, and regenerate. (I mention Qualia Night as part of my travel favorites, too, and take advantage of these same benefits while I’m out of my regular routine.)

Since I’m getting better quality deep sleep regularly, I wake up feeling recharged and refreshed. I want you to start sleeping better, too, so you can show up in your life with vibrant energy.

Visit Qualia Night to learn more about how you can improve your sleep. Use code STEPHANIE to get 15% off.

P.S.

Here in the Bettyverse, we focus on Meals, Muscle, Mindset, and (Peri)Menopause. When an opportunity comes along that I know will offer you benefits that complement the content I provide, I always want to share that with you.

I’d like you to consider joining my friend and world-leading brain coach, Jim Kwik, at his upcoming FREE live virtual event, August 5-7, 2024: The Limitless Learner Virtual Summit

Jim’s bringing in a superhero team of high-performers and world-leading entrepreneurs to guide you and share their wisdom. Here’s a sampling of what you’ll learn:

  • The brain-first approach to becoming a top performer: How to solve challenges with your memory, focus, and concentration so you can perform at the highest level possible.
  • How to unlock the power of your memory and overcome forgetfulness (because your memory makes you money).
  • The secret to overcoming procrastination and distraction, so you can stay focused in an information-overloaded world.
  • How to read faster, comprehend, and remember more of what you read so you can catch up, keep up, and get ahead in your industry.
  • Accelerated learning strategies to help you learn anything faster, master new skills, and take control of your future (no matter where you’re starting from).

Click HERE to claim your exclusive invite to Jim Kwik’s FREE Limitless Learner Virtual Summit.

About Jim Kwik: He’s the author of the best-selling book “LIMITLESS” and host of the #1 brain performance podcast, Kwik Brain. He is the world’s leading expert in speed reading, memory improvement, brain performance, and accelerated learning.

Unlocking the Secrets of Nervous System Regulation for Women in Midlife

Posted on by stephanie-estima

As women transition into their perimenopausal and menopausal years, they often experience myriad symptoms that can disrupt daily life and make them feel unlike themselves. It can be a turbulent time — physically and emotionally. These symptoms are frequently rooted in hormone imbalances, from stress and weight gain to brain fog and sleep disturbances.

And while hormones tend to take center stage, another important player often overlooked is the nervous system. Understanding and regulating your nervous system can help you unlock better health, energy, and overall vitality.

Understanding the Nervous System

The nervous system is your body's command center. It regulates everything from your heartbeat to your ability to handle stress. During menopause, hormonal fluctuations upend this delicate balance.

An overactive sympathetic nervous system causes a chronic release of stress hormones like adrenaline and cortisol, making your breathing shallow and fast, sending your heart rate up, and diverting all available resources like blood and oxygen to your heart, lungs, skeletal muscle systems, and amygdala (the fear center of your brain) to get you out of harm's way.

Since you only have so much blood and oxygen to go around, all the systems that aren’t responsible for survival in those moments–like digestion, reproduction, immunity, and even emotional regulation–get deprioritized to ensure you get to safety.

This is how humans survived over time; our nervous system evolved to prevent us from falling asleep or thinking about reproduction when a threat is nearby (bear! lion!).

Nervous System and Hormone Imbalance

Estrogen, a key hormone that declines during menopause, significantly impacts the nervous system. This decline can lead to heightened stress responses and disrupted sleep patterns. It's not just about feeling stressed or tired; these changes can exacerbate other menopausal symptoms like weight gain and brain fog.

Regulating Your Nervous System

Fortunately, there are several strategies to help regulate your nervous system:

  • Mindfulness & Meditation: Regular mindfulness practices can reduce stress and improve your body's response to hormonal changes. Simple techniques like deep breathing or guided meditation can be powerful tools.
  • Exercise: Physical activity, especially yoga and aerobic exercises, can help regulate the nervous system. They not only improve muscle mass and energy levels but also enhance your mood and sleep quality.
  • Nutrition: Foods rich in omega-3 fatty acids, magnesium, and B vitamins support nervous system health. Incorporating these into your diet can aid in managing stress and improving overall well-being.
  • Sleep Hygiene: Prioritizing sleep is crucial. Establish a regular sleep routine (also known as sleep hygiene), limit screen time before bed, and create a calming bedtime environment.
  • Supplementation: Certain supplements, under the guidance of a healthcare professional, can support nervous system health. These might include adaptogens, magnesium, or omega-3 fatty acids.

Products That Support Nervous System Health

When considering products, look for those that support the strategies mentioned above. Whether it's a meditation app, a yoga mat, or a high-quality supplement, each product should align with the goal of nervous system regulation and overall well-being.

I started doing yoga regularly at the start of 2024 and it’s been wildly beneficial for me. I now attend yoga classes regularly several times a week. Try what works for you–perhaps you’d like to explore the serenity of meditation or supplements that can guide you into a calmer state.

One of my favorite products that helps to regulate the nervous system is the Apollo wearable, especially because it was created by neuroscientists and physicians. It delivers gentle, soothing vibrations that help the body switch from “fight or flight” to a more “rest and digest” parasympathetic state.

Apollo is designed to offer the benefits of mindful practices like meditation and breathwork through your body’s natural response to touch. It also can improve your deep sleep, REM sleep, and total sleep time. (And I’ll keep saying this: Getting better quality sleep is absolutely essential to managing your peri and meno symptoms!)

Navigating the perimenopausal and menopausal years doesn't have to be such a struggle. By understanding and caring for your nervous system, you can significantly impact your health, vitality, and quality of life. Remember, small, consistent steps can lead to big changes.

I’m always looking for affordable items for my Bettys who want to uplevel their health.  If you choose to invest in an Apollo wearable to help manage your nervous system, click HERE. A DRSTEPHANIE 15% discount will be automatically applied at checkout for you.

***

Disclaimer: The information included in a newsletter, email, or on drstephanieestima.com is intended solely for educational purposes. It does not replace a direct relationship with your licensed medical provider and is not intended to diagnose, treat, cure, or prevent any disease.

Affiliate Disclosure: Products mentioned in a newsletter, email, or on drstephanieestima.com, may be part of an affiliate agreement in which Dr. Stephanie Estima receives a small commission on the sale of an item you purchase.