Today’s blog comes from Dr. Annie Cannon, who is our Naturopathic Doctor. She loves working with patients who may be experiencing many different health problems.

Most recently, as our clinic has been focusing on perimenopausal and menopausal patients, Dr. Annie has seen an influx of women wanting support with this transitional phase of life.  Dr. Annie was on the expert panel when our clinic featured The M Factor documentary in February and returns to the panel later this month when the film shows for a second time at the Okotoks Cinemas.  She is also spearheading a 6-part class series, Empowered Transitions, beginning on May 20.  Don’t miss reading – there’s more information at the bottom of this post!

Enjoy the read and if you have any questions, please reach out to: naturopath@activebalancehealth.ca

 

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Perimenopause & Menopause Survival Guide: Why It’s More Than Just HRT

Perimenopause—the transitional period leading up to menopause—is a significant phase in a woman’s life, marked by fluctuating hormones and a host of physical and emotional changes. While menopausal hormone therapy (MHT), previously known as hormone replacement therapy (HRT) can offer relief from symptoms like hot flashes, night sweats, and mood swings, relying solely on MHT may not address the full picture of a woman’s well-being. Supporting your overall health during perimenopause is essential for navigating this transition with resilience, strength, and vitality.

MHT: A Tool, Not a Cure-All

MHT can be a game-changer for many women. It helps smooth out estrogen and progesterone levels, easing common symptoms and even potentially offering long-term benefits like prevention of bone loss. However, MHT is just one piece of the puzzle. It doesn’t fix underlying lifestyle factors that contribute to poor health or prevent chronic conditions unrelated to hormone decline. Simply put, MHT can support hormonal balance, but it cannot replace the need for a strong foundation in physical, mental, and emotional well-being.

The Power of Lifestyle Medicine

Addressing perimenopause holistically means supporting your body through diet, exercise, stress management, sleep, and possibly supplements—all of which play a profound role in how you experience this transition.

  • Nutrition: A balanced diet rich in whole foods, healthy fats, FIBER, and phytoestrogens (like flaxseeds and soy) can help regulate blood sugar, reduce inflammation, and even provide gentle hormonal support. Avoiding processed foods and added sugars can also alleviate mood swings and energy crashes.
  • Exercise: Staying active helps mitigate weight gain, boost mood, and maintain muscle mass and bone strength—all crucial during perimenopause. Strength training in particular is highly beneficial as estrogen levels drop and bone density becomes more of a concern.
  • Stress Reduction: Cortisol, the stress hormone, can wreak havoc on already fluctuating hormones, exacerbating symptoms like insomnia, anxiety, and fatigue. Mindfulness practices like meditation, yoga, or even walking in nature can significantly reduce stress levels and improve mental clarity.
  • Sleep Hygiene: Poor sleep is a major complaint among perimenopausal women. Supporting your circadian rhythm through consistent sleep and wake times, reducing screen time before bed, and creating a calming nighttime routine can lead to better rest and improved hormonal balance.
  • Supplementation: When needed, targeted supplements can be a valuable part of your wellness plan. Many nutrients and herbs may offer symptom relief when used under professional guidance.

Emotional and Mental Health Matter

Hormonal fluctuations can increase the risk of anxiety, depression, and irritability. While MHT may help, cultivating emotional resilience through therapy, social support, and self-care is vital. The mind and body are deeply connected, and tending to your mental health can make a meaningful difference in your physical symptoms.

Empower Your Transition

Perimenopause is not just a medical condition—it’s a life stage. Viewing it as an opportunity to reconnect with your body and prioritize your health can be empowering. Rather than waiting for symptoms to become unbearable or relying solely on medications, proactive lifestyle changes can create a solid foundation for long-term wellness.

Ready to Take Charge?

If you’re looking for support, guidance, and community during this transformative time, Active Balance Health Centre offers two powerful solutions:

(1) Empowered Transitions: Thriving Through Perimenopause and Menopause is a 6-week group class designed to help you understand your body, optimize your health, and thrive—not just survive—through the menopausal transition. With professional-led sessions on nutrition, stress management, movement, supplements and more, you’ll walk away with practical tools and the confidence to navigate perimenopause with grace and strength.

Join us and start your empowered journey today. Your future self will thank you. Classes start May 20. Registration available through your Jane account or on Eventbrite.

(2) ABHC Brings Back The M Factor: Shredding the Silence on Menopause

Join us on May 22nd for another night of laughter, education, and community as we dive into the world of menopause! Active Balance Health Centre is proud to present this groundbreaking documentary at the Okotoks Cinemas, where we’ll tackle the topic of menopause head-on. An amazing Q & A panel of professionals in the field of menopause will follow the screening.  Tickets available on Eventbrite.