Understanding Menopause:Navigating the Natural Transition

Menopause is a natural part of aging, usually occurring between ages 45 and 55. Over time, the ovaries slowly run out of eggs, which means they produce fewer of the hormones estrogen and progesterone. As these hormone levels drop, numerous changes occur throughout the body. From temperature swings and sleep changes to shifts in mood, metabolism, skin, and more, your body is adjusting in all kinds of ways! The good news? These changes usually happen gradually, giving your body time to adapt—and there are plenty of ways to support yourself through it.

Bone Health   

• Estrogen plays a key role in keeping bones strong by slowing down bone breakdown. During menopause, estrogen levels drop—leading to faster bone loss and a higher risk of osteoporosis. Women can lose up to 20% of their bone density in the first 5–7 years after menopause. Areas like the hips, spine, and wrists are more affected, so it’s helpful to support bone health during this time.

Heart Health

• Estrogen plays a protective role in heart health by improving cholesterol balance, supporting blood vessel flexibility, and reducing inflammation. As estrogen levels drop after menopause, LDL (“bad” cholesterol) and blood pressure can rise, while HDL (“good” cholesterol) decreases. These changes contribute to a higher risk of cardiovascular disease. 

  
  

Metabolic Health

• As estrogen levels change during menopause, the body may naturally store a bit more fat around the abdomen and become less sensitive to insulin, which can make managing blood sugar a bit more challenging. Along with a slower metabolism, this can make maintaining a healthy weight a little tougher. Being aware of these shifts helps us take proactive steps to support heart and overall health during this time.

Brain Health

•  Estrogen plays an important role in supporting brain health by helping with memory, mood, and reducing brain inflammation. When estrogen levels drop during menopause, some women notice “brain fog” — like feeling a bit forgetful or having trouble focusing — as well as changes in mood. These shifts are common and part of the body’s natural transition.

Gentle Ways to Navigate and Embrace Menopause

Exercise

• Exercise is a powerful tool during menopause, helping to maintain bone density, protect heart health, and support mood, sleep, and weight management. Aim for at least 150 minutes of moderate to vigorous activity per week. Include strength training (like squats, lunges, or resistance band exercises) 2–3 times weekly to preserve muscle mass and support bone health. Add cardiovascular activities such as brisk walking, cycling, or swimming to boost heart and metabolic function. Balance and flexibility exercises like yoga, pilates, or tai chi improve coordination and reduce fall risk. A balanced routine keeps you strong, steady, and energized through this transition.

  
  

Diet

• Certain nutrients play a key role in supporting the body through menopause. Calcium, essential for bone health, is found in high amounts in dairy products like milk, yogurt, and cheese, as well as in leafy greens such as kale, bok choy, and collard greens. Vitamin D, which enhances calcium absorption, is found in fatty fish like salmon, mackerel, and sardines, along with fortified dairy and plant-based milks. For heart health, omega-3 fatty acids in salmon, mackerel, chia, flax, and walnuts help reduce inflammation and support arterial health. A fibre-rich diet—including oats, barley, lentils, beans, vegetables like broccoli and carrots, and fruits such as apples and berries—supports cholesterol balance and blood sugar regulation during this transitional phase.

Lifestyle

• Incorporating simple, daily habits can ease many of the physical and emotional changes that come with menopause. Mindfulness practices like guided meditation help calm the nervous system and reduce stress-related symptoms. Apps such as Calm and Headspace offer short, beginner-friendly sessions (start with 10–20 minutes a day) focused on relaxation, body awareness, or sleep. Deep breathing exercises, like the 4-7-8 method—inhaling for 4 seconds, holding for 7, and exhaling for 8—can be done lying down or seated, and are especially useful before bed to quiet the mind and promote restful sleep. Incorporating journaling—whether it’s listing 3–5 things you're grateful for, reflecting on what could have made your day better, or simply unloading your thoughts onto the page—can be a helpful way to support emotional balance and mental clarity. Combined with good sleep hygiene and a calming bedtime routine, these techniques can significantly improve sleep quality, reduce mood swings, and promote a greater sense of control during menopause.

How we Can Support You!

     We offer an integrated approach to support you through the menopausal transition—physically, emotionally, and overall well-being.

• Our Naturopaths can prescribe Bio-Identical Hormone Therapy, guide you with personalized nutrition, sleep support, natural hormone-balancing, and acupuncture.

• Osteopaths help improve circulation, joint mobility, and pelvic alignment to ease discomfort.

• Registered Massage Therapists (RMTs) reduce muscle tension, improve sleep, and promote relaxation.

• Facialists support skin changes by restoring hydration and glow, as well as decreasing stress levels and improving relaxation

• Psychotherapists offer a safe space to navigate emotional shifts, anxiety, and mood. Together, our team is here to support your whole self—inside and out.