Eat well

What type of magnesium should you take?

by Dr Laura Brooks
written by Dr Laura Brooks

5 common forms of magnesium and when to take them.

Magnesium is a vital mineral that plays a crucial role in various bodily functions. From supporting muscle and nerve function to regulating blood sugar levels and blood pressure, this essential nutrient is a powerhouse for overall health. However, not all magnesium supplements are created equal. In this blog post, we will delve into the different types of magnesium and their unique benefits.

  1. Magnesium Citrate

One of the most commonly used forms of magnesium, magnesium citrate is highly bioavailable, meaning it is easily absorbed by the body. It’s often used to support digestive health and is known for its gentle laxative effect. Additionally, magnesium citrate may help with anxiety and muscle relaxation due to its calming properties. This is the form of magnesium that you will most likely find in supermarket supplements -it is cheap and not always easily bioavailable! Be warned, the term ‘digestive distress’ can be used if you slide into Citrate too enthusiastically. Go slow.  🙂

Benefits:

  • Supports digestive health
  • Aids in muscle relaxation and stress relief
  • Assists in maintaining healthy blood sugar levels
  1. Magnesium Oxide

While magnesium oxide contains a high percentage of elemental magnesium, it has lower bioavailability compared to other forms. It is often used to alleviate symptoms of heartburn or indigestion and is considered a cost-effective option for magnesium supplementation. This is not one that I would recommend, but it’s important that you know about it so that you put it further down your list.

Benefits:

  • May help relieve acid reflux and indigestion
  • Provides a concentrated source of magnesium
  1. Magnesium Glycinate

Magnesium glycinate is a chelated form of magnesium, meaning it is bound to the amino acid glycine. This form is highly absorbable and well-tolerated, making it an excellent choice for individuals with sensitive stomachs. It is known for its calming effect and is often recommended for those experiencing anxiety or sleep disturbances. This is the form that I recommend for PMDD, cramping, hormone related anxiety and generally for women who suffer from hormonal migraines.

Benefits:

  • Supports relaxation and stress reduction
  • May aid in improving sleep quality
  • Gentle on the digestive system
  1. Magnesium L-Threonate

This relatively new form of magnesium, magnesium L-threonate, is known for its ability to cross the blood-brain barrier, allowing it to have a significant impact on brain health. It has shown promise in enhancing cognitive function, memory, and overall neurological health.

Benefits:

  • Supports cognitive function and memory
  • May help with conditions related to brain health, such as Alzheimer’s and dementia
  1. Magnesium Sulfate (Epsom Salt)

Epsom salt, a naturally occurring mineral compound of magnesium and sulfate, is often used topically in baths or as a soaking solution. It is known for its muscle-relaxing properties and is a popular choice for soothing sore muscles and improving overall relaxation. Take a bath ladies, get extra, light the candles and the oils and the music. This will only lead to good things, like great quality sleep. 🙂

Benefits:

  • Relieves muscle aches and pains
  • Promotes relaxation and stress relief

Conclusion

Choosing the right type of magnesium supplement depends on your specific health needs and preferences. Each form offers unique benefits, so it’s essential to consult with a healthcare professional to determine which type is best for you. Additionally, it’s worth noting that while magnesium supplements can be beneficial, a balanced diet rich in magnesium-containing foods, such as leafy greens, nuts, and whole grains, should be the foundation of your magnesium intake.  (Double underline, bold, big circles around this one)

Remember, always follow recommended dosages and consult a healthcare provider before starting any new supplementation regimen. With the right type of magnesium, you can support your overall health and well-being in a meaningful way.

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LifestyleLive well

Insomnia during Perimenopause? Here’s why and what to do about it.

by Dr Laura Brooks
written by Dr Laura Brooks

Perimenopause is a natural phase in a woman’s life marked by hormonal shifts. However, while it signifies a remarkable transition towards wisdom and self-assuredness, it also brings its share of challenges. One of the most prevalent and frustrating among them is insomnia. In this blog post, we will explore the intricate relationship between perimenopause and insomnia, shedding light on why this phenomenon occurs and how it affects women’s sleep quality.

Understanding Perimenopause:

Perimenopause typically begins in a woman’s late 30s to early 50s, signaling the gradual cessation of reproductive function. During this period, the ovaries produce less estrogen and progesterone, leading to various physical and emotional changes. Please read Here and Here to understand more about perimenopause – you’re not alone, you’re not going crazy and things can get better!

But, off my soap box and back to sleep.  🙂

Hormonal Havoc: The Culprit Behind Insomnia:

Estrogen Fluctuations:

Estrogen plays a pivotal role in regulating various bodily functions, including sleep. As estrogen levels fluctuate erratically during perimenopause, it can disrupt the body’s natural sleep-wake cycle.

Progesterone Decline:

Progesterone, another crucial hormone, promotes relaxation and tranquility. Its decline can lead to increased anxiety and restlessness, making it harder to fall asleep.

Thermoregulatory Disruptions:

Hot flashes and night sweats, common during perimenopause, can be profoundly disruptive to sleep. These surges of heat can jolt women awake, making it challenging to maintain a consistent sleep pattern.

Altered Melatonin Production:

Melatonin, the hormone that regulates sleep-wake cycles, can be influenced by hormonal changes. Irregular melatonin levels may lead to difficulty falling asleep and staying asleep. Did you know that we make melatonin in our ovaries? Our follicles are little melatonin producing engines, and as we start to have altered ovulation cycles, it will impact our production of melatonin. 

Psychological Impact:

The emotional and psychological adjustments that accompany perimenopause, such as increased stress, mood swings, and anxiety, can contribute to insomnia.

Okay, so what can we do? 

Coping with Perimenopausal Insomnia:

While perimenopause-induced insomnia can be challenging, there are proactive steps women can take to mitigate its effects:

Establish a Consistent Sleep Routine:

Prioritize regular bedtimes and wake-up times to regulate your body’s internal clock. Melatonin is reduced right now, so create the environment that will help it do it’s best work. 

Create a Sleep-Inducing Environment:

Ensure your bedroom is cool, quiet, and conducive to restful sleep. Invest in comfortable bedding and a supportive mattress. 

Mindful Stress Management:

Engage in relaxation techniques like deep breathing, meditation, or yoga to calm your nervous system. When I am feeling wired, I like practice a technique called Yoga Nidra. There are many great videos on youtube or apps. It’s a completely still practice, so I lay in my bed, start my yoga nidra app – and then next minute it’s morning. 

Limit Caffeine and Alcohol:

These substances can disrupt sleep patterns. Opt for herbal teas or water in the evening. Try Dandelion tea – it’s delicious and supportive for your liver. If you’re in Australia, keep your eye out for the Teecino range *chefs kiss*. 

Caffeine can stay in your system for 12 hours or longer – I don’t have coffee after 11am. (and I love my coffee – that little black bean is my magical friend). Alchohol can cause intense sleep disruptions – even one glass of wine can cause you to have less of the deep sleep and stay in the light sleep. If you suffer from insomnia, it may be time to give the the vino a miss for a while. 

Explore Natural Remedies:

Herbal supplements like valerian root or chamomile may help support better sleep during perimenopause. Use magnesium glycinate before bed to support healthy sleep. Investigate adaptogens if you’re looking for a natural way to smoothe your sleep cycle – you should be able to fall asleep with ease and wake up not feeling groggy. 


Perimenopause and insomnia may go hand in hand, but understanding the underlying causes empowers women to take proactive steps towards better sleep. By prioritizing self-care and seeking support when needed, women can navigate this transitional phase with grace and resilience.

Here’s to restful nights and energized days ahead! 

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Uncategorized

Navigating the Storm: 6 Ways to Manage Stress During Perimenopause.

by Dr Laura Brooks
written by Dr Laura Brooks

As women in our late thirties and early forties, we find ourselves at a unique crossroads in life. The perimenopausal phase can bring about a whirlwind of physical, emotional, and psychological changes. Among these, stress can become a formidable companion. But fear not, for in this blog post, we’ll explore the intricate dance between perimenopause symptoms and stress, and provide you with practical, actionable strategies to keep stress at bay.

Understanding the Perimenopausal Roller Coaster

Perimenopause is the transitional phase leading up to menopause, characterized by irregular periods, hormonal fluctuations, and various associated symptoms. This time of transition, typically starting in the mid-thirties and continuing until menopause, can be both liberating and challenging.

Stress: The Silent Aggressor

As if navigating the complex landscape of perimenopause weren’t enough, stress can exacerbate its symptoms. Cortisol, the body’s primary stress hormone, can disrupt hormonal balance, leading to intensified perimenopausal symptoms such as hot flashes, mood swings, and insomnia.

So, how do we break free from this cycle? Let’s dive into some effective stress management techniques tailored for women in their prime.

1 – Prioritize Self-Care

Establish a routine: Consistency can provide a sense of stability during this period of change.
Exercise regularly: Physical activity releases endorphins, boosting mood and reducing stress levels.
Practice mindfulness: Techniques like yoga, meditation, and deep breathing can help calm the mind.
Nutrition for Hormonal Harmony

2 -Embrace a balanced diet

Incorporate plenty of fruits, vegetables, lean proteins, and healthy fats into your meals.
Stay hydrated: Water is essential for hormone regulation and overall well-being.
Consider supplements: Consult a healthcare provider about supplements like omega-3 fatty acids and vitamin D, which can support hormonal balance.

3 -Sleep, the Ultimate Elixir

Establish a bedtime routine: Create a calming pre-sleep ritual to signal your body that it’s time to wind down.
Create a comfortable sleep environment: Invest in a quality mattress and ensure your bedroom is conducive to restful sleep.
Limit screen time: The blue light emitted by screens can disrupt your circadian rhythm, making it harder to fall asleep.

4 -Connect and Communicate

Foster healthy relationships: Surround yourself with supportive friends and family who understand and respect your journey. Seek community – we increase our oxytocin, the bonding love hormone when we’re surrounded by those that are like minded. 
Seek professional guidance: Consider talking to a therapist or counselor who specializes in women’s health. (Like me!)

5 -Embrace Adaptogens

Adaptogenic herbs like ashwagandha, Rhodiola, and ginseng can help regulate stress responses and support overall well-being. Always consult a healthcare professional before starting any new supplements.

6 -Set Boundaries

This is often the hardest one to do. Most of my ladies are brilliant at following meal plans, understanding supplements, exercise and mindfullness routines. But asking them to prioritise themselves? Ladies, we need to do better for ourselves – we should be our biggest champion and our strongest advocate.

Learn to say ‘no’: Prioritize your needs and set boundaries to protect your energy and well-being.
Delegate tasks: Don’t be afraid to ask for help when you need it.

So what’s next?

Navigating the perimenopausal seas can be a transformative journey filled with growth, self-discovery, and empowerment. By incorporating these stress management techniques into your daily routine, you’ll not only weather the storm with grace but also emerge stronger and more resilient than ever before.

Remember, you’re not alone in this. Embrace the power of self-care and step confidently into this new chapter of your life. Here’s to thriving in the prime of womanhood!

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HormonesLifestyleLive wellMenopauseUncategorized

Harnessing the Power of Adaptogens during Perimenopause

by Dr Laura Brooks
written by Dr Laura Brooks

Adaptogens for Perimenopause

If you’re in the midst of perimenopause, you might be experiencing a whirlwind of changes, especially some mystery symptoms that you may not realise are related to hormone balance. Don’t worry, nature has your back! Adaptogens are like little superheroes that can help you sail through this transition. Let’s dive into some specifics on the best adaptogens for perimenopause.

 

1. Ashwagandha (Withania somnifera)

Meet Ashwagandha, your stress-busting buddy! It’s like a warm hug for your adrenal glands, helping to keep cortisol levels in check. If you’re dealing with anxiety or struggling with sleep, Ashwagandha is your go-to.  During perimenopause, it can help balance cortisol levels and support the adrenal glands. This adaptogen is especially valuable for managing anxiety and promoting restful sleep, which can be crucial during this phase.

 2. Rhodiola (Rhodiola rosea)

Need a pick-me-up? Rhodiola has got your back! It’s your energy booster, perfect for banishing fatigue and helping you stay sharp mentally.Rhodiola, sometimes referred to as “golden root,” is a powerful adaptogen known for its energy-boosting properties. It can help combat fatigue and enhance mental clarity, making it a valuable ally for perimenopausal women experiencing brain fog or low energy levels.

3. Maca (Lepidium meyenii)

Maca is a versatile adaptogen that is particularly beneficial for hormonal balance. It helps regulate estrogen levels and supports the endocrine system, which can be instrumental in managing perimenopausal symptoms like irregular periods and mood swings. Additionally, maca is known to enhance libido, which may be of interest to women experiencing changes in sexual desire.

4. Holy Basil (Ocimum sanctum)

Meet Holy Basil, your stress-soother! It’s like a breath of fresh air for your mind and emotions. If stress is weighing you down, this adaptogen is your ticket to peace and clarity.It helps the body adapt to stress and promotes mental clarity and emotional well-being. During perimenopause, when stress levels may be elevated, incorporating Holy Basil into one’s routine can be particularly beneficial.

5. Shatavari (Asparagus racemosus)

Shatavari is a gentle yet powerful adaptogen that supports hormonal balance, making it an excellent choice for women in perimenopause. It helps regulate estrogen levels and nourishes the reproductive system. This adaptogen is especially valued for its ability to alleviate symptoms like mood swings, hot flashes, and vaginal dryness.

Navigating perimenopause can be a transformative journey, and adaptogens offer a natural and effective way to support the body during this time of change. Whether you’re seeking to manage stress, balance hormones, or boost energy levels, incorporating adaptogens like Ashwagandha, Rhodiola, Maca, Holy Basil, and Shatavari into your daily routine can make a significant difference. As with any supplementation, it’s essential to consult with a healthcare professional to determine the most suitable adaptogens and dosages for your individual needs. Here’s to a vibrant and empowered you!

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LifestyleMove wellUncategorized

Embrace Pregnancy Comfort: Your Guide to Positioning for a Joyful Birth.

by Dr Laura Brooks
written by Dr Laura Brooks

Bringing your baby into the world is a remarkable journey, filled with wonder and excitement. As you prepare for this incredible moment, it’s essential to understand how your body is designed to give birth and how you can make this experience as natural and empowered as possible. Let’s explore the concept of birth positioning in a friendly and straightforward way.

The Perfect Baby Position

The best position for your baby during birth is when their head is facing downwards, with the back of the head and spine toward your front left side. Picture it as your little one getting ready for their grand entrance! As labor progresses, your baby’s body will gently rotate, aligning the head with your symphysis pubis (the bone at the front of your pelvis), and then the head will emerge.

However, sometimes babies have different plans. If your baby’s head is facing your right side, they might need to do a bit of a “long turn” within your pelvis to reach the ideal position. Occasionally, they might even stall with their head against your sacrum, which can make labor longer and more challenging. We call this an “occiput posterior presentation.” 

(Taken and absolutely credited to the SpinningBabies.com website – an absolutely invaluable source for any pregnant woman or birth worker. Please check it out – https://www.spinningbabies.com/ )

When Does Baby Choose Their Position?

Babies are little explorers in the womb, moving around freely throughout pregnancy. Somewhere around 35-37 weeks, they typically settle into the position they prefer for birth.

But why do some babies choose less-than-ideal positions? Surprisingly, your posture and movement throughout pregnancy play a role. How you sit and move can influence where your baby decides to settle in your pelvis.

Posture Matters

Our modern, sedentary lifestyles often encourage us to slouch or sit in positions that don’t support the best baby positioning. It’s all too easy to sink into the comfort of your favorite chair or car seat, which can misalign your pelvis and make it cozier for your baby to turn posterior or breech.

To promote the right positioning, aim to sit with your pelvis tilted forward and your lower spine curved gently forward. Keep your knees lower than your hips, and avoid crossing your legs or sitting on them. Try sitting at the front edge of your chair or using well-inflated birth balls and Swedish kneeling chairs to help maintain this posture.

Stay Active and Mobile

During long car rides or extended periods of sitting, take breaks to move and stretch. A figure-eight hip motion is fantastic for keeping your pelvis flexible and encouraging your baby to settle into the anterior position, the ideal choice for birth.

Pelvic rocks, where you arch your spine and then allow it to curve forward, can strengthen your lower back muscles, relax your uterus, and create more room for your baby. You can even incorporate crawling into your daily routine for optimal positioning.

Previous Trauma and Balance

Past physical injuries or accidents, like falls, twists, or sports-related strains, can affect your spinal alignment and pelvic balance. These imbalances can lead to tension in the ligaments connected to your uterus, making it harder for your baby to get into the best position.

I’m a chiropractor, so of course I’m going to talk about the benefits of chiropractic care during pregnancy. 🙂 Research shows that seeing a chiropractor whilst you’re pregnant can safely help realign your pelvis and improve the function of nerves, muscles, and ligaments, ensuring a smoother pregnancy and birth.

Movement During Labor

Even if your baby starts in an optimal position, things can change during labor. It’s like a dance between you and your baby as you discover the best movements and positions for a safe and easier birth experience.

Simple actions like standing up if you’ve been lying down, taking a walk if you’ve been sitting still, or gently rotating your hips can help this dance unfold. Many of the techniques mentioned earlier for pregnancy can also be used during labor, offering various options to balance your pelvis and assist your baby’s descent. As a pregnancy trained chiropractor, I love to show these moves to my patients, and they’re very safe to do at home! Consider movements like Belly sifting or Rebozo, which involves a partner gently supporting your stomach with a scarf or shawl whilst you’re on all fours. Your partner then gently moves the shawl back and forth – most pregnant women find this support so delicious.  

If baby fails to descend during labour, consider using props such as gentle hip circles on an exercise ball, or the use of a peanut ball to help to open up the pelvis. Youtube can be a valuable resource to be prepared before the big event, or I can send you through videos – send me an email!  Drlaura@drlaurabrooks.com

Listen to Your Body

Remember, this journey is a partnership between you and your baby. Trust your inner wisdom and follow your body’s cues. By supporting your physiology and embracing your body’s natural abilities, you can create a birthing experience that’s safe, empowering, and unforgettable.

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LifestyleMenopauseScience

Your story is greater than your symptoms

by Dr Laura Brooks
written by Dr Laura Brooks

Perimenopause is freaking complex, yes? Because it is such an individual journey, it is dfficult to fit a definitive diagnosis into the yes or no diagnostic criteria that we like as clinicians. 

Let’s take anxiety for instance. It’s an extraordinarily common symptom that women report increased levels of anxiety during perimenopause. However, as it’s difficult to measure objectively, it’s not often included in a medical history workup. If it is mentioned, it is as an aside, and dealt with via way of an antidepressant prescription. 

The issue is – why is there such a marked increase in anxiety levels during perimenopause, and why is it it happening in your particular case? 

Is it because our beautiful peri woman is estrogen dominant and anovulatory, thus no longer producing progesterone in order to calm her mind? 

Is it because our amazing peri woman has been under chronic stress for the last 20 years, has adrenal fatigue, and can no longer keep up with the demands for cortisol and has to steal the building blocks of progesterone to make enough of the stress hormone? (look up pregnenolone steal – it’s bonkers and probably impacting so many of the women that you know.)

Is our determined peri woman struggling with digestive issues, including constipation, bloating and poor digestion, thus recycling her estrogen marked for elimination, leading to an imbalance of estrogen to progesterone? 

Is our majestic peri woman starting her day with coffee because she’s so damn fatigued, but needing alcohol in the evening to wind down because she’s so wired and can’t cope? 

Holy moly, I can keep going. We haven’t even touched the surface of the impact of gut health on serotonin and vitamin and mineral deficiencies. 

But what about, Is our vulnerable and desperate peri woman suffering from anxiety due to a deficiency in antidepressants?  

I don’t think so. 

Yet symptoms such as gut health, diet, lifestyle, stress, activity levels, loneliness, rage, motivation and libido are rarely discussed when looking to ease the symptoms of perimenopause. 

This is why it’s important to find a health care provider who looks at the whole picture. I take at least an hour during my initial consultations because it’s so important to get the full details of what is going on in order to accurately diagnose the root cause. 

However, it is generally not one root case – we are complex creatures!

For those of you that have asked – a few common but subtle symptoms of hormonal imbalance that can lead to a difficult perimenopause are 

– thinning hair or brittle nails

– indecisiveness and a sense of doom associated with any decision

– difficulty in finding the words to express oneself, decreased ability to communicate

– not wanting to be touched (by anyone, romantic or otherwise)

– waning ambition, or just can’t seem to care anymore. It all feels too much. 

– changes in digestion, or inability to tolerate foods that you used to be able to.

 

See how these symptoms are not measurable but have such an impact on quality of life? And they can be directly linked to hormone balance.  You are more than your blood test results, and they often won’t even scratch the surface of where to actually begin. 

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