Navigating Menopause: 6 Whole-Body Support Tips from a Toronto Practitioner
You’ve arrived at your next destination, MENOPAUSE! Welcome to this wonderful world, made up of many generations of amazing women who have forged along the same path as you, overcoming the good and sometimes challenging moments along the way. Below I’ve created a list of 5 simple ways to support your menopause journey, but it may not be the typical ones you read every where else.
For a long time traditional medicine didn’t research the how’s and whys of menopause (maybe because it was more of a boys club then), but that’s slowly changing thanks to doctors like Dr. Lisa Mosconi and Dr Shafeena Premji. Finally more women are speaking out about this once thought of taboo word…menopause.
It’s been so nice to hear more open and honest conversations about all of the shifts and changes that can take place during menopause.
Sometimes it’s not all roses and butterflies.
Awareness is key to navigating this journey smoothly. Understanding—even on a basic level—how these hormonal changes affect your system allows you to actively advocate for your health. If you are struggling with sleeplessness, sudden hot flashes, or low energy, please know that you do not have to just “tough it out.”
At Women’s Health Centre, located on the Danforth in Toronto, we take a comprehensive approach to midlife wellness. Here are five practical ways to care for your whole body through menopause and beyond.
6 ways to support your whole body through menopause
- ESTABLISH YOUR HEALTH BASELINES
Before changing your entire routine, find out where your body stands today. Ask your primary healthcare provider for updated blood work to check your baseline vitamin and mineral levels. Additionally, request a baseline bone density scan. Knowing your starting numbers allows you to make informed, intentional decisions for long-term vitality. - SHIFT YOUR MINDSET
Menopause is not a diagnosis or an illness you recover from, it’s a term used to describe the next stage of your life. If you are struggling with symptoms related to your hormonal shifts there is help…you don’t have to suffer! You’ve got alot of living to do.
3. FOCUS ON TARGETED, RESTORATIVE NUTRITION
Hormonal shifts make blood sugar unstable and skipping meals or relying on processed foods can worsen energy crashes and mood swings. Focus on eating nutrient-dense whole foods regularly throughout the day.
If you are dealing with common digestive changes like bloating, gas, or sluggish bowel movements, a customized approach can make a world of difference. Book a virtual nutrition consultation where we can help you create strategies for eating better, focusing on foods to nourish your whole body.
4. PRACTICE MINDFUL MOVEMENT OVER INTENSITY
When modifying your fitness routine, remember to work with the body you have today—not your twenty-something self. Over-exercising or pushing through extreme exhaustion can put unnecessary strain on your joints, tendons, and nervous system.
Instead, work smarter by focusing on targeted functional movement, mobility, and balance. Gentle resistance work protects bone density, while targeted Pilates training helps maintain a resilient core, improves joint stability, and keeps you feeling energized rather than drained.
5. PRIORITIZE DEEP SLEEP AND STRESS REDUCTION
Chronic fatigue makes managing any physical symptom harder. If your sleep is constantly disrupted by night sweats or tossing and turning, addressing your rest cycle is non-negotiable.
Create a calming wind-down routine by shutting off electronics at least an hour before bed. To help regulate your nervous system and cool internal heat, many women find immense relief through regular acupuncture. Acupuncture works deeply to lower stress hormones, soothe the mind, and restore natural balance to the body.
6. CELEBRATE WHO YOU ARE and LET GO OF THE REST
Nurture who you are today. Let go of the stuff that you can’t control or change in your life, which may include people who don’t support you. Seek some help professionally if needed or try to add some tools into your daily routine such as meditation or relaxing deep breaths.
Looking for Personalized Menopause Support in the Danforth area in Toronto?
You deserve to feel strong, balanced, and vital as you age. If you want to move through this transition with confidence, we are here to support you. Here is a little blog post I wrote about the 3 B’s you need to check out when you’re menopausal.
As a disclaimer, I am a holistic practitioner, helping women along their menopause journey using traditional Chinese medicine, and working within the framework of holistic health, but I think there is room for both a traditional and holistic approach to supporting menopause. For most women exploring treatment options from both sides can be very helpful. I can’t tell you which modality is best to do, but I can impress upon you that it is best to be your own advocate and to not ignore how you’re feeling.
More support for your whole body through menopause
- Acupuncture and herbal medicine - symptoms associated with menopause, including night sweating, insomnia, joint pain and digestive issues can often be reduced or eliminated through traditional Chinese medicine
- Nutrition support - whether you work with a dietician or a holistic nutritionist, making adjustments to what you eat may be helpful to move the bowels well and reduce bloating and gas
- Body work - this includes massage (swedish, thai, tuina), osteopathic, cupping to reduce tightness and tension
- Talk therapy - this is important when you are struggling with emotional and mental health challenges
- Energy healing - for those who have a hard time focusing, doing Reiki therapy, meditation, tai chi or qi gong can help balance the energy within you
- Movement training - exercise regimes such as Pilates and yoga can help strengthen your muscles and joints, while working on balance
Cindy Willems is the owner of the Women’s Health Centre and creator or MyFIT Over50.
Cindy is a 3rd generation Pilates instructor, a registered Acupuncturist and a holistic nutritionist helping to support women along their journey through adulthood. She takes a whole body approach to healing and emphasizes accountability and active aging for optimum health and wellbeing.
“Be the narrator of your own health journey”.
