Nutrition for perimenopause & menopause
During the menopause transition, changes to hormone levels affect our heart health, bone health, digestion, and more. We can help you understand the changes that are normal to experience during this time and how nutrition can support you through perimenopause and beyond.
We take a non-diet, weight-inclusive approach to health and nutrition because I know you have way better things to do with your time and energy than go on another diet. Our work together will focus on realistic, health behaviour changes instead of counting calories and weekly weigh-ins – because health is so much more than a number on a scale.
Want to learn more about the perimenopause transition in a supportive group environment while making changes to your health that will last?
The Nourished Menopause Program might be for you. Registration is now closed and will reopen in the fall of 2023.
Nutrition can support your health during perimenopause
While everyone has a different experience during the menopause transition, there are some common changes and health effects that nutrition can play a role in.
We can support with the following:
- Weight and shape changes. Quit dieting and improve your relationship with food and your body through Intuitive Eating.
- Heart health. Learn what foods to add to your eating pattern to lower LDL cholesterol and reduce the risk of heart disease.
- Bone health. Learn how to get enough calcium, vitamin D and other key nutrients to reduce bone loss.
- Digestive concerns. Manage bloating, constipation and other digestive symptoms, so they don’t negatively affect your quality of life.
- Hot flashes and chills. Learn what foods may trigger hot flashes and sort through all the confusing information about supplements related to vasomotor symptoms.
- Metabolic health. Learn how you can experiment with meal timing and spacing and meal composition to help you manage high blood sugars.
- Menstrual flow changes. Learn how to get enough iron in your diet and what supplement is right for you if you are diagnosed with iron deficiency anemia
- Sleep disturbances. Learn how you can experiment with meal timing and composition to help manage the effects of poor sleep and contribute to good sleep hygiene practices.
- Stress and mood changes. Learn mindful eating practices and other strategies to cope and prevent stress from affecting your digestion.
- Urogenital changes. Learn how nutrition can be supportive of your current treatment options.
nutrition services for perimenopause & menopause
Each session includes a written summary of recommendations and a nutrition care plan that is personalized and practical.
Initial Assessment & Consultation, 60 minutes $150
In this session, we will review your health and nutrition goals, personal and family medical history, relevant bloodwork, current medications and supplements, current eating practices and dieting history, bowel habits, as well as lifestyle factors such as sleep hygiene, stress management, and movement. Together we will prioritize your goals and create a plan that is realistic and achievable for you.
Please note the fee for this service will increase to $175 September 1st, 2023.
1 Hour Follow-Up Session $125
A full hour to dive deeper into your concerns and address barriers to change. This length of follow-up is also well-suited to individuals with complex nutrition needs or who simply want more time with their dietitian.
30 Minute Follow-Up Session $90
A great option for accountability and checking in on progress. Frequent, shorter sessions may also fit your schedule better or work well for individuals wanting to make small, successive changes over the longer term.
