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Jacqui2014-09-22T10:30:21-06:00September 15th, 2014|all, health tips|

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drjacquifleury

Dr. Jacqui Fleury, ND | Menopause and hormones | Creator of @TheSludgeOfficial™, Master Your Moods™.
Free menopause help: masteryourmoods.net

How Does Stress Affect the Heart? Stress can lead

How Does Stress Affect the Heart?

Stress can lead to mood swings, low energy, poor sleep, and unhealthy habits like inactivity, overeating, and smoking. These factors increase cardiovascular risks, causing high blood pressure, inflammation, and arterial plaque buildup - raising the chance of heart attacks. Extreme stress may even trigger ‘broken heart syndrome,’ affecting heart function.

Heart stress symptoms include poor sleep, low energy, high blood pressure, cholesterol, and blood sugar, along with chest pain, shortness of breath, and irregular heartbeats.

How to relax when you're stressed:
👉 Breathe: A mountain of research supports deep breathing and mindfulness practices like meditation as healthy ways of coping with and reducing stress.
👉 Move: Get some steps in, hit the gym, ride a bike, or just get up and dance to your favorite song.
👉 Connect: Family, friends, therapy—a solid support system is key to handling life’s ups and downs.
👉 Balance: Don’t forget to make time for yourself and your favorite hobbies—even if it’s just ten to fifteen minutes a day. With work and family responsibilities on your plate, carving out personal time for yourself will help ease stress and create a more balanced lifestyle.
👉 BEMER: a stress-melting wellness device you can use at home or on the go to relax and elevate your health. In just two eight-minute sessions a day, BEMER provides research-backed health and fitness benefits that improve your health, including: reduced stress, improved rest and recovery, optimized physical performance, enhanced muscle conditioning, improved physical fitness and a better overall feeling of well-being.

Click the link in our bio to book your BEMER session in-clinic today!

#selfcare #healthyhabits #bemertherapy #hearthealth #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace
#HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness
#PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

For over 25 years, I have helped menopausal and pe

For over 25 years, I have helped menopausal and perimenopausal women feel more like themselves and they have in years. I have witnessed thousands of women overcome challenging symptoms related to midlife. This is how I can speak with experience and authority on a topic that is now becoming more mainstream with still few tangible resources for women. Women are being told to find a qualified doctor. Well… easier said than done for most of the women who I initially meet in public. They have no idea where to even start!! For those of you looking for practical solutions and a tangible starting point… my book is the result of 25 years of helping women find solutions and experience results. Yes, you CAN feel more like yourself. I have real stories to prove it. #menopausesymptoms #hotflashrelief #perimenopause #sleepsupport #moodswings #breastpain #estrogen #bloatingtips #bonedensity #brainfog

Why is 120 days such a big deal? That's how long

Why is 120 days such a big deal?

That's how long it takes for you to build a whole new supply of red blood cells! This is when we re-test your levels and you can see real progress.

✅ Already hit 120 days? Come celebrate your progress!
✅ Still on your way? Stay motivated and informed!
✅ Haven’t started yet? Learn how omega balance can transform your health!

Join us for the 120 Day Roundup and get the knowledge, motivation, and community support you need to stay on track!

📅 March 19th | 6:00 - 8:00 PM
📍 1024 8th Street East
🎟️ Link in bio to save your spot!

#omega3 #hearthealth #saskatoonevents #wellnessevents #saskatoonnaturopath #zinzino #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace
#HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness
#PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

Talking about how brain fog, fatigue, hormone issu

Talking about how brain fog, fatigue, hormone issues, joint pain and digestive issues can all be related to an imbalance in Omega 6:3 ratios!! I know this perhaps doesn’t sound flashy or glamorous, but if you like the idea of science based nutrition to confirm whether your supplements at working, this is where it’s at!! A simple blood test can tell you a whole lot!! #womenshealth#menopause#hotflashes#perimenopause#omega3#jointhealth

Menopause & Heart Health Did you know your gut h

Menopause & Heart Health

Did you know your gut health directly affects your heart health? ❤️

Your gut microbiome influences:
🔹 Cholesterol metabolism
🔹 Blood sugar balance
🔹 Inflammation levels

Here’s how to support a healthier gut and a healthier heart:
✔️ Take a high-quality probiotic (think of it as fertilizer for good bacteria!)
✔️ Add gut-healing fiber like The Sludge™ to “weed the garden”
✔️ Cut back on sugar & processed carbs to keep inflammation low

Caring for your gut means caring for your heart - it’s all connected.

Click the link in bio to learn more.

#GutHealth #HeartHealth #MenopauseWellness #saskatoonnaturopath #healthyliving #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace
#HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness
#PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

Menopause & Heart Health Did you know that most

Menopause & Heart Health

Did you know that most women have an omega-6 to omega-3 ratio of 15:1 or higher? This can lead to chronic inflammation, stiff arteries, and metabolic imbalances!

The ideal ratio? 3:1 or even 1:1.

Here are some tips for a more balanced omega ratio:
❌ Ditch inflammatory seed oils (soy, canola, corn)
✅ Use olive oil, avocado oil, & grass-fed butter
✅ Eat more omega-3s (wild fish, flaxseeds, chia)
✅ Take a high-quality omega-3 supplement with polyphenols for better absorption!
✅ Ask about omega testing at your next appointment

Your heart will thank you! ❤️

Click the link in our bio to learn more.

#Inflammation #HeartHealth #Omega3s #womenshealth #menopause #healthyliving #saskatoonnaturopath #heartmonth #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace
#HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness
#PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

Save the Date! If you’ve started your journey t

Save the Date!

If you’ve started your journey to better health by testing and supplementing your omegas, it’s time to celebrate your progress!

Or maybe you're just curious to learn more about why omega-3 balance is so important - this event is for you too!

Join us for the 120 Day Roundup: Your Milestone Moment in Omegas – an evening dedicated to your health, the science of omega-3s, and motivating you to continue your journey toward a more balanced you!

📅 March 19th
🕕 6:00 - 8:00 PM
📍 1024 8th Street East

Limited spots available - click the link in bio to save your spot or learn more!

#omega3 #hearthealth #saskatoonevents #wellnessevents #saskatoonnaturopath #zinzino #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace
#HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness
#PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

Grain Free Muffins Check out this recipe for grai

Grain Free Muffins

Check out this recipe for grain-free bran muffins from Dr. Fleury. These are great for a healthy snack while on-the-go!

Ingredients:
✔️ ½ cup blanched almond flour • ½ cup golden flaxseeds, ground
✔️ 1 tsp. baking soda
✔️ ½ tsp. celtic sea salt
✔️ 6 dates
✔️ 3 eggs
✔️ 2 tbsp. avocado oil or grapeseed oil
✔️ ¼ cup water
✔️ ¼ cup hemp hearts
✔️ ¼ cup sunflower seeds • ½ cup raisins

Preparation:
1. In a large bowl combine almond flour, flax meal, baking soda and salt
2. In a Blendtec blend dates, eggs, avocado oil and water on high speed until very smooth
3. Mix wet ingredients into dry, then stir in hemp hearts, sunflower seeds and raisins
4. Spoon batter into lined muffin pan
5. Bake at 350° for 20-25 minutes

#grainfree #healthyrecipes #easyrecipies #healthyfood #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace
#HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness
#PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

Menopause & Heart Health 🩷 February is Heart

Menopause & Heart Health

🩷 February is Heart Month, and here’s something many women don’t realize—menopause impacts heart health!

As estrogen declines, it affects:
Cholesterol levels
How flexible our arteries are
Circulation
Inflammation

But here’s the good news: Small shifts in nutrition and lifestyle can help protect our hearts long-term.

Here are some good places to start:
✔️ Ditch processed seed oils (swap for olive oil & avocado oil)
✔️ Eat more omega-3-rich foods (wild-caught fish, flaxseeds)
✔️ Support your gut health (probiotics + fiber)

Click the link in bio to learn more.

Menopause isn’t a decline—it’s an opportunity to level up your health!

#HeartHealth #MenopauseWellness #HealthyLiving #omega3 #womenshealth #saskatoonnaturopath #heartmonth #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace
#HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness
#PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

🥗 The Perfect Power Bowl Formula! Over the pas

🥗 The Perfect Power Bowl Formula!

Over the past week, we’ve shared tips to help you supercharge your meals, focusing on:
✅ Fiber for digestion & satiety
✅ Healthy fats for brain & hormone health
✅ Protein for energy & blood sugar balance
✅ Probiotics for gut health
✅ Micronutrients for a nutrient boost

Now, let’s put it all together! Here's a simple formula for the perfect power bowl:
🔹 Base: Quinoa, cauliflower, or zucchini noodles
🔹 Colourful veggies for micronutrients
🔹 A protein source to keep you full
🔹 Healthy fats (olive oil, MCT oil, nuts)
🔹 A dose of probiotics for gut support

Your body will thank you. 💖

Is there anything you love to add to your salads or bowls that we didn't cover? Let us know below! ⬇️

#PowerBowl #HealthyMeals #nutritiontips #healthyeating #balancedmeals #saskatoonnaturopath #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace
#HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness
#PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

🥗 Power Bowl Tip #5: Get an energy boost with m

🥗 Power Bowl Tip #5: Get an energy boost with micronutrients

We're back with another tip to help you go from boring salads to supercharged nutrient-packed power bowls! 🚀

Today, let’s talk about micronutrients—a key to feeling energized & nourished.
Here are some of the superfoods that can take your meal to the next level of nutrition:
🥕 Carrots & beets (liver-loving & energizing!)
💜 Red & purple cabbage (antioxidant-rich)
🥦 Sprouts (nutrients in concentrated form!)
🥒 Cucumber & celery (hydrating & refreshing)

Add different coloured vegetables to your bowl for a range of nutrients! 🌈

Comment below your favourite superfood! ⬇️

#EatTheRainbow #NutrientDense #EnergyBoost #healthymeals #guthealth #nutritiontips #saskatoonnaturopath #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace
#HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness
#PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

My interview with Cian Dalton who is coming to Sas

My interview with Cian Dalton who is coming to Saskatoon to do another breath workshop! This time with no cold plunge… but a deeper exploration into the power of your breath. #breathwork #mentalhealthawareness #breathingexercises #stressmanagement #stress #sleep #relaxation

This morning in our “Mastering Menopause Commun

This morning in our “Mastering Menopause Community” online meet up we had a guest speaker by the name ofJody Crawford @crawford.jody who spoke to us about the difference between doing and being and it turns out that in order to truly rest and rejuvenate we actually need to focus on finding time to just BE rather than to DO. As women going through midlife, we are all pretty used to doing a lot of things for a lot of people, because of all the hats we wear. This is a time where we can think about focusing more on ourselves, and taking time to discover who we are outside of these hats we wear. This is one example of the topics we discuss in our weekly meetups. If you’re looking for a community where we land just to connect, share and learn together as we grow forward into the next half of our lives… this might be for you🥰 #menopause #perimenopause #hotflashes #sleeptips #menoausesupport #estrogen #progesterone #bonehealth #fitnessmotivation #gutbrainconnection #gutbrainhormoneconnection

🥗 Power Bowl Tip #4: Add Probiotics for Gut Hea

🥗 Power Bowl Tip #4: Add Probiotics for Gut Health!

If you want better digestion, a stronger immune system, and glowing skin, probiotics are a MUST. 🌿💚

So here's another way to supercharge your power bowl—try some of these probiotic-packed add-ins:
🌿 Fermented sauerkraut (gut superhero!)
🍏 Apple cider vinegar (a digestion booster!)
🥛 Unsweetened coconut yogurt (great dairy-free option!)

Just add a drizzle, spoonful, or stir these into your homemade dressing to nourish your microbiome and support gut balance.✨

Do you eat or take probiotics daily? Drop a ✅ below if YES!

#GutHealth #Probiotics #HealthyDigestion #healthymeals #saskatoonnaturopath #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace
#HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness
#PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

🥗 Power Bowl Tip #3: Protein for Energy & Balan

🥗 Power Bowl Tip #3: Protein for Energy & Balance!

Today’s tip: Don't forget protein - the key to steady energy & muscle repair. 💪

Here are some ideas for adding protein to your Power Bowl:
🐟 Wild-caught salmon, sardines, or tuna
🌱 Hemp seeds (a plant-based protein powerhouse!)
🥚 Hard-boiled eggs (easy & nutritious)
🥜 Nuts & seeds for protein and extra crunch

Protein helps to curb sugar cravings & keeps you satisfied longer!

What’s your favourite way to get more protein in your day? Comment below! ⬇️

#HighProtein #BloodSugarBalance #HealthyEating #healthymeals #saskatoonnaturopath #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace #HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness #PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

🥗 Power Bowl Tip #2: Add Healthy Fats! Welcome

🥗 Power Bowl Tip #2: Add Healthy Fats!

Welcome back to our week-long series on supercharging your Power Bowl! Today, we’re talking about fats!

Fats aren’t the enemy—they help keep you full, fuel your brain, and balance hormones. ✨

Here are some great power bowl add-ins that are rich in healthy fats:
🥑 Avocado = fiber + healthy fat win!
🐟 Wild-caught salmon (hello, omega-3s!)
🌱 Flax & hemp seeds (tiny but mighty)
🥥 MCT oil & olive oil (great for dressings!)

Adding these keeps cravings in check & helps you absorb essential nutrients. 🙌

What's your favourite way to add healthy fats to your meals? Tell us below! ⬇️

#HealthyFats #BrainFuel #BalancedMeals #omega3s #guthealth #healthymeals #saskatoonnaturopath #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace
#HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness
#PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

Power Bowl Tip #1: Focus on fibre 🥑 Fibre is t

Power Bowl Tip #1: Focus on fibre 🥑

Fibre is the unsung hero of a great meal—it keeps you full, balances blood sugar, and supports gut health! 🌿💪

So our first tip to supercharge your power bowl is to add fibre-rich foods to fuel your gut microbes and keep you feeling satisfied after your meal!

Need some ideas? Try adding these:
✅ Avocado 🥑 (creamy & packed with fiber!)
✅ Hemp & flax seeds 🌱
✅ Broccoli, cauliflower & Brussels sprouts 🥦
✅ Pumpkin seeds 🎃 (adds crunch!)
✅ Sprouts = fiber + micronutrients!

Which one are you adding to your next bowl? Drop it below! ⬇️

#HealthyGut #FibreFuel #DigestiveHealth #saskatoonnaturopath #healthymeals #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace
#HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness
#PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

Being a woman in #menopause or #perimenopause we w

Being a woman in #menopause or #perimenopause we want to focus on the underlying causes of why we might be feeling more inflamed, fatigued, brain fogged and sluggish. Although dropping levels of estrogen and progesterone can cause our arteries and vessels to be less flexible, so can other lifestyle and nutritional factors! Estrogen replacement will correct an estrogen deficiency and can help address many issues experienced in midlife, but it’s also really important to correct deficiencies in nutrients like Omega -3 fatty acids( and not just any Omega will do the trick and that’s why it’s so important to test your Omega 6-3 ratio!!). And let’s not forget about Vit D testing, and other markers like CRP, Homocysteine, fasting insulin, Apo B, HbA1c, fibrinogen, RBC Magnesium. It’s a great idea to take charge of your health and act proactively. This time of life is not about declining … it’s a time for renewal!! #menopauserelief #heart #hearthealth #hotflashes #womenshealth #heartflutter #perimenopausehealth #omega3 #inflammationrelief #nightsweats #osteoporosis

🥗 Ready to Supercharge Your Meals? Welcome to

🥗 Ready to Supercharge Your Meals?

Welcome to a week of Power Bowl tips! Every day, we’ll share simple ways to upgrade your bowl with fibre, healthy fats, protein, probiotics, and more to keep you feeling energized and satisfied. 💪✨

No more boring salads—just nutrient-packed meals that fuel your body!
🔹 Follow along all week for easy tips
🔹 Save & share your favourite ideas
🔹 Tag a friend who appreciates a nutrient-packed meal!

First up tomorrow: How to add fibre for better digestion & satiety! Stay tuned.

#PowerBowls #Healthymeals #Guthealth #metabolismboost #Healthyrecipes #saskatoonnaturopath #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace #HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness #PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

Understanding & Beating the Winter Blues The wint

Understanding & Beating the Winter Blues

The winter blues, or Seasonal Affective Disorder (SAD), brings low mood, fatigue, and low energy due to reduced sunlight and colder temperatures.

⏰ A dawn simulator alarm clock mimics sunrise, helping regulate circadian rhythms and improve mood by increasing morning light exposure.

Get better and deeper rest.
💤 A weighted blanket – The gentle pressure it exerts on your body promotes relaxation and a more restful night’s sleep.
💤 A sleep mask aids in creating the ideal sleeping environment at night. Darkness is essential for melatonin production, and a sleep mask ensures you get the uninterrupted, restorative sleep you deserve.

Replenish what might be lacking.
💪 Vitamin B Complex – It provides a much-needed energy boost and helps maintain a positive mood.
💪 Omega-3 fatty acids – Omega oils support brain health and emotional well-being.
💪 Magnesium – Known as the relaxation mineral, it can help alleviate muscle tension and stress.
💪 Probiotic – A probiotic supports gut health, aiding in overall well-being and resilience against the winter blues.
💪 Vitamin D – Limited sunlight exposure during winter can lead to Vitamin D deficiency, impacting your mood. A Vitamin D supplement can compensate for this deficit.

Hydration matters.
🚰 Water bottle and electrolytes – Dry indoor heating and increased diuretic consumption can lead to dehydration. Use a water bottle and, if needed, add electrolyte powder to maintain optimal hydration.

Link in bio

#winterblues #circadianrhythm #moodbooster #sleepwell #hydrate #winterwellness #MenopauseSupport #Perimenopause #MenopauseMatters #MidlifeWomen #HormoneHealth #MenopauseRelief #MidlifeJourney #AgingWithGrace
#HotFlashes #MenopauseAwareness #MidlifeWellness #HormoneBalance #MidlifeMoms #MenopauseWarrior #HealthyAging #MenopauseWellness
#PerimenopauseSupport #ThrivingInMidlife #WomenOver50 #MasterYourMoods

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