{"id":43986,"date":"2025-09-03T11:27:40","date_gmt":"2025-09-03T18:27:40","guid":{"rendered":"https:\/\/womensvoice.com\/en-ca\/?p=43986"},"modified":"2025-09-10T13:21:55","modified_gmt":"2025-09-10T20:21:55","slug":"menopause-mastery-dr-maritas-roadmap-relief","status":"publish","type":"post","link":"https:\/\/womensvoice.com\/en-ca\/articles\/health\/menopause-mastery-dr-maritas-roadmap-relief\/","title":{"rendered":"Menopause Mastery: Dr. Marita&#8217;s Roadmap Relief"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; fullwidth=&#8221;on&#8221; _builder_version=&#8221;4.16&#8243; collapsed=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_fullwidth_image src=&#8221;https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2025\/09\/menopause-WV_banner_1000x480-copy.png&#8221; alt=&#8221;Three middle aged men  jumping and very happy&#8221; title_text=&#8221;menopause-WV_banner_1000x480 copy&#8221; admin_label=&#8221;Fullwidth Image&#8221; _builder_version=&#8221;4.27.4&#8243; vertical_offset_tablet=&#8221;0&#8243; horizontal_offset_tablet=&#8221;0&#8243; z_index_tablet=&#8221;500&#8243; box_shadow_horizontal_tablet=&#8221;0px&#8221; box_shadow_vertical_tablet=&#8221;0px&#8221; box_shadow_blur_tablet=&#8221;40px&#8221; box_shadow_spread_tablet=&#8221;0px&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_fullwidth_image][et_pb_fullwidth_code raw_content_tablet=&#8221;<\/p>\n<p>Parents face ongoing challenges in raising healthy, well-nourished children in a world where sugary temptations lurk around every corner.<\/p>\n<p>&#8221; raw_content_phone=&#8221;&#8221; raw_content_last_edited=&#8221;on|desktop&#8221; admin_label=&#8221;Text &#8211; Fullwidth Leader Text&#8221; module_id=&#8221;fullwidth-leader-text&#8221; _builder_version=&#8221;4.27.4&#8243; vertical_offset_tablet=&#8221;0&#8243; horizontal_offset_tablet=&#8221;0&#8243; z_index_tablet=&#8221;500&#8243; box_shadow_horizontal_tablet=&#8221;0px&#8221; box_shadow_vertical_tablet=&#8221;0px&#8221; box_shadow_blur_tablet=&#8221;40px&#8221; box_shadow_spread_tablet=&#8221;0px&#8221; global_colors_info=&#8221;{}&#8221;]<pee><!-- [et_pb_line_break_holder] -->Let\u2019s explore my approach to preparing for and navigating menopause.<!-- [et_pb_line_break_holder] --><\/pee><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->[\/et_pb_fullwidth_code][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.16&#8243; collapsed=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.16&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text admin_label=&#8221;Text &#8211; Body Content&#8221; _builder_version=&#8221;4.27.4&#8243; header_font=&#8221;|700|||||||&#8221; header_text_color=&#8221;#509aa6&#8243; header_font_size=&#8221;40px&#8221; header_line_height=&#8221;40px&#8221; vertical_offset_tablet=&#8221;0&#8243; horizontal_offset_tablet=&#8221;0&#8243; header_font_size_tablet=&#8221;&#8221; header_font_size_phone=&#8221;30px&#8221; header_font_size_last_edited=&#8221;on|phone&#8221; header_letter_spacing_last_edited=&#8221;off|phone&#8221; header_line_height_tablet=&#8221;&#8221; header_line_height_phone=&#8221;30px&#8221; header_line_height_last_edited=&#8221;on|phone&#8221; z_index_tablet=&#8221;500&#8243; text_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; text_text_shadow_vertical_length_tablet=&#8221;0px&#8221; text_text_shadow_blur_strength_tablet=&#8221;1px&#8221; link_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; link_text_shadow_vertical_length_tablet=&#8221;0px&#8221; link_text_shadow_blur_strength_tablet=&#8221;1px&#8221; ul_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; ul_text_shadow_vertical_length_tablet=&#8221;0px&#8221; ul_text_shadow_blur_strength_tablet=&#8221;1px&#8221; ol_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; ol_text_shadow_vertical_length_tablet=&#8221;0px&#8221; ol_text_shadow_blur_strength_tablet=&#8221;1px&#8221; quote_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; quote_text_shadow_vertical_length_tablet=&#8221;0px&#8221; quote_text_shadow_blur_strength_tablet=&#8221;1px&#8221; header_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; header_text_shadow_vertical_length_tablet=&#8221;0px&#8221; header_text_shadow_blur_strength_tablet=&#8221;1px&#8221; header_2_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; header_2_text_shadow_vertical_length_tablet=&#8221;0px&#8221; header_2_text_shadow_blur_strength_tablet=&#8221;1px&#8221; header_3_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; header_3_text_shadow_vertical_length_tablet=&#8221;0px&#8221; header_3_text_shadow_blur_strength_tablet=&#8221;1px&#8221; header_4_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; header_4_text_shadow_vertical_length_tablet=&#8221;0px&#8221; header_4_text_shadow_blur_strength_tablet=&#8221;1px&#8221; header_5_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; header_5_text_shadow_vertical_length_tablet=&#8221;0px&#8221; header_5_text_shadow_blur_strength_tablet=&#8221;1px&#8221; header_6_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; header_6_text_shadow_vertical_length_tablet=&#8221;0px&#8221; header_6_text_shadow_blur_strength_tablet=&#8221;1px&#8221; box_shadow_horizontal_tablet=&#8221;0px&#8221; box_shadow_vertical_tablet=&#8221;0px&#8221; box_shadow_blur_tablet=&#8221;40px&#8221; box_shadow_spread_tablet=&#8221;0px&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>As a naturopathic doctor, I couldn\u2019t be happier that the mainstream conversation around menopause and perimenopause is changing. It\u2019s about time! For decades, women have been told to \u201cjust deal with it,\u201d that their often highly disruptive symptoms are just a \u201cnormal\u201d part of this phase of life, or even that it\u2019s all in their heads. Let\u2019s explore my approach to preparing for and navigating \u00a0menopause, which supports women through this shift so they can reclaim their vitality and feel like themselves again (or maybe even better).<\/h5>\n<h5><b>The new hormonal conversation<\/b><b><\/b><\/h5>\n<p>One of the most important shifts I\u2019ve seen in recent years is the emphasis on <i>education<\/i>. For a long time, women weren\u2019t being educated by their health care practitioners about what was happening in their bodies during perimenopause and menopause. This isn\u2019t a quick blip on the radar; it\u2019s not a death sentence to your womanhood. It\u2019s a process that can start as early as your late 30s or early 40s.<\/p>\n<p>So, what\u2019s really happening biologically in perimenopause and menopause? During perimenopause, the ovaries begin to become less responsive to signals from the brain (specifically, the pituitary gland\u2019s release of hormones follicle-stimulating hormone [FSH] and luteinizing hormone [LH]). As a result:<\/p>\n<ul>\n<li><strong>Estrogen and progesterone production becomes irregular, <\/strong>sometimes too high, sometimes too low, leading to symptoms like breast tenderness, heavy or missed periods, mood changes, and sleep issues.<\/li>\n<li><strong>Ovulation becomes less consistent,<\/strong> which means progesterone (which is only produced after ovulation) often drops earlier and more dramatically than estrogen. This estrogen-progesterone imbalance is what drives many classic perimenopausal symptoms.<\/li>\n<\/ul>\n<p>In menopause, ovulation stops completely. This means:<\/p>\n<ul>\n<li><strong>Estrogen and progesterone levels fall to very low, but stable levels.<\/strong><\/li>\n<li><strong>FSH levels rise<\/strong> as the body tries unsuccessfully to stimulate the ovaries.<\/li>\n<li><strong>The body must rely more on the adrenal glands and fat tissue<\/strong> for small amounts of estrogen, which is why adrenal health is crucial at this stage.<\/li>\n<\/ul>\n<p>The hormonal fluctuations of this stage affect everything: sleep, mood, memory, skin, weight, libido, digestion, and energy levels.<\/p>\n<h5><b>Foundational support: The steps we can never skip<\/b><\/h5>\n<p>Here\u2019s what I\u2019ve learned after working with hundreds of women in all phases of life: no matter where you are on your hormonal journey, key foundations make a world of difference to your body\u2019s ability to regulate your hormones.<\/p>\n<ul>\n<li><strong>Diet is medicine<\/strong><\/li>\n<\/ul>\n<p>Food either fuels your vitality or depletes it. I guide my patients toward an anti-inflammatory, blood-sugar-balancing, wholefood way of eating: lots of leafy greens, fibre-rich veggies, clean proteins at every meal and snack, healthy fats, and hormone-loving foods like flax, pumpkin, and sesame seeds. We reduce alcohol and caffeine (I know\u2026 but trust me) and steer clear of processed foods that wreak havoc on already-sensitive hormones.<\/p>\n<ul>\n<li><strong>Lifestyle is the container<\/strong><\/li>\n<\/ul>\n<p>Sleep, stress management, and movement aren\u2019t optional. We practise good sleep hygiene to improve the quality and duration of rest by shutting off screens an hour before bed and winding down. We engage in daily, gentle, consistent movement to support mood, metabolism, and bone density. We practise stress management through meditation, breathwork, and some key stress-busting supplements (more on this below).<\/p>\n<h5><b>Further support <\/b><b>for your body\u2019s natural transition<\/b><\/h5>\n<ul>\n<li><strong>Adrenal support is a game-changer<\/strong><\/li>\n<\/ul>\n<p>Your adrenals play a massive role in hormone regulation as your ovaries slow down. When you\u2019ve been running on empty (hello, modern go-go-go), we support those tired adrenals with stress-busting herbs like ashwagandha and rhodiola, B vitamins, and lifestyle changes that put you back on the priority list.<\/p>\n<ul>\n<li><strong><span class=\"Apple-converted-space\">\u00a0<\/span>Foundational supplements that make all the difference<\/strong><\/li>\n<\/ul>\n<p>\u2022 Vitamin D3 for mood, immunity, and hormone support<\/p>\n<p>\u2022 B12 to support energy and nervous system health<\/p>\n<p>\u2022 Magnesium bisglycinate for sleep, anxiety, muscle recovery, and hormone balance<\/p>\n<p>\u2022 Omega-3s to reduce inflammation and support mood, skin, and brain health<\/p>\n<ul>\n<li><strong><span class=\"Apple-converted-space\">\u00a0<\/span>Lab work gives us the roadmap<\/strong><\/li>\n<\/ul>\n<p>We don\u2019t guess, we test. I often recommend checking:<\/p>\n<p>\u2022<span class=\"Apple-converted-space\">\u00a0 <\/span>Thyroid function (TSH, free T3, free T4)<\/p>\n<p>\u2022<span class=\"Apple-converted-space\">\u00a0 <\/span>Blood sugar and fasting insulin<\/p>\n<p>\u2022<span class=\"Apple-converted-space\">\u00a0 <\/span>Iron and ferritin (low iron can tank your energy)<\/p>\n<p>\u2022<span class=\"Apple-converted-space\">\u00a0 <\/span>In some cases, hormone panels to assess estrogen, progesterone, testosterone, DHEA, and cortisol levels can be beneficial<\/p>\n<p>We can create a personalized plan when we gather this information because every woman\u2019s hormonal journey is unique.<\/p>\n<h5><b>You deserve to feel amazing<\/b><\/h5>\n<p>Let me be crystal clear: you do not have to suffer through perimenopause or menopause. You are not crazy, broken, or too late. You\u2019re entering one of the most powerful phases of your life \u2013 and with the proper support, it can be your most radiant yet.<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n<span class=\"et_bloom_bottom_trigger\"><\/span>","protected":false},"excerpt":{"rendered":"<p>As a naturopathic doctor, I couldn\u2019t be happier that the mainstream conversation around menopause and perimenopause is changing. It\u2019s about time! For decades, women have been told to \u201cjust deal with it,\u201d that their often highly disruptive symptoms are just a \u201cnormal\u201d part of this phase of life, or even that it\u2019s all in their [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":43989,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"<p>[et_pb_section bb_built=\"1\" fullwidth=\"on\" specialty=\"off\" next_background_color=\"#000000\" inner_width=\"auto\" inner_max_width=\"none\"][et_pb_fullwidth_image _builder_version=\"4.0.11\" src=\"https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2020\/03\/header-Template-Image.gif\" box_shadow_horizontal_tablet=\"0px\" box_shadow_vertical_tablet=\"0px\" box_shadow_blur_tablet=\"40px\" box_shadow_spread_tablet=\"0px\" z_index_tablet=\"500\" \/][et_pb_fullwidth_code admin_label=\"Text - Fullwidth Leader Text\" _builder_version=\"4.0.11\" module_id=\"fullwidth-leader-text\" z_index_tablet=\"500\"]<\/p><p>This is the Full-Width Leader Text that many articles feature. 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editor<\/li><\/ol><\/li><li><strong>Configure the Header and Feature Images<\/strong><ol><li>Change the full-width header image<\/li><li>Navigate to the \"Advanced\" tab of the image module and set the ALT TAG for the image<\/li><li>Remove the placeholder feature image<\/li><li>Change the feature header image, be sure to set the ALT TAG before setting the feature image<\/li><\/ol><\/li><li><strong>Add the Written Content<\/strong><ol><li>Copy the text from the PDF article into a PLAIN TEXT editor<\/li><li>Clean up the text, remove any extra spaces<\/li><li>Copy and paste the text from the PLAIN TEXT editor into the \"Text - Body Content\" module<\/li><li>Keep the text modification as simple as possible. Use H2-H6 titles, use blockquotes, etc<\/li><li>Modify the CSS in the Custom CSS section of the page (rather than changing the Divi content). Keep it simple by only marginally changing the font sizes and colours.<\/li><li>Add the EXCERPT to the post settings<\/li><li>Add TITLE tags for any links in the article<\/li><li>If there are references in the article<ol><li>Add those to the \"Text - References\" module. This module is set by default to use the proper font sizing and layout.<\/li><li>Add links to the references using the #references bookmark ID<\/li><\/ol><\/li><\/ol><\/li><li><strong>Add Custom Images<\/strong><ol><li>As simply as possible, add images from the PDF article into the HTML text<\/li><li>Don't get carried away with adding every image in-line as it appears in the magazine<\/li><li>Once an image is set, make sure you have an ALT TAG set for it<\/li><\/ol><\/li><li><strong>Update the Yoast SEO Settings<\/strong><ol><li>Set the focus keyphrase<\/li><li>Set the meta description<\/li><li>Set the related keyphrases (if appropriate)<\/li><li>Set related posts - preferably based on related phrases\/topics from this article<\/li><\/ol><\/li><li><strong>Quick QA Checklist<\/strong><ol><li>Preview the layout on mobile to make sure it reads well<\/li><li>Make sure all images have ALT Tags<\/li><li>Make sure all links have TITLE tags<\/li><li>Make sure the article is set to display in a category<\/li><li>Make sure the article has tags (if appropriate)<\/li><li>Make sure the author is set. If there is no personality author (such as a doctor) set the author to be \"Women's Voice\".<\/li><\/ol><\/li><\/ol><h3>This is an H3 I'm making this long so I can test the line height settings<\/h3><p>And this is yet another paragraph. Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p><blockquote><p>This is a blockquote. It is meant to stand out and be inspiring for the reader, pulling them through the content.<\/p><\/blockquote><p>Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p><h4>This sentence is an H4 I'm making this long so I can test the line height settings<\/h4><p>Here is another paragraph. Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p><ul><li>This is a bulleted list<\/li><li>With a few points to it<\/li><li>Good for explaining things in blocks<\/li><\/ul><p>Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p><h5>This is an example of an H5 I'm making this long so I can test the line height settings<\/h5><p>Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p><ol><li>This is an ordered list<\/li><li>Where items appear with numbers<\/li><li>This is good for explaining a process or ranking<\/li><\/ol><h6>And lastly an H6 I'm making this long so I can test the line height settings<\/h6><p>Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p><p>Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. 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custom_css_main_element=\"font-size: 75%;||line-height: 1.5em;\" module_id=\"references\"]<\/p><h4>References<\/h4><ol><li>Shifren JL, Mons BU, Russo PA, et al. Problems and distress in United States women: prevalence and correlates. Obstet Gynecol. 2008; 112(5):970-978.<\/li><li>Rosenbaum TY. Musculoskeletal pain and sexual function in women. J Med. 2010; 7(2pt 1):645-653.<\/li><li>Davis SR, Van der Mooren MJ, Van Lunsen RH, et al. Efficacy and safety of a testosterone patch for the treatment of hypoactive desire disorder in surgically menopausal women: a randomized placebo-controlled trial. Menopause. 2006; 13(3):387-396.<\/li><\/ol><p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>","_et_gb_content_width":"","apple_news_api_created_at":"","apple_news_api_id":"","apple_news_api_modified_at":"","apple_news_api_revision":"","apple_news_api_share_url":"","apple_news_cover_media_provider":"image","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_cover_video_id":0,"apple_news_cover_video_url":"","apple_news_cover_embedwebvideo_url":"","apple_news_is_hidden":"","apple_news_is_paid":"","apple_news_is_preview":"","apple_news_is_sponsored":"","apple_news_maturity_rating":"","apple_news_metadata":"\"\"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_slug":"","apple_news_sections":[],"apple_news_suppress_video_url":false,"apple_news_use_image_component":false,"footnotes":""},"categories":[14,1],"tags":[],"class_list":["post-43986","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-expert-advice","category-health","et-has-post-format-content","et_post_format-et-post-format-standard"],"apple_news_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Menopause Mastery: Dr. Marita&#039;s Roadmap Relief - Women&#039;s Voice (CA)<\/title>\n<meta name=\"description\" content=\"As a naturopathic doctor, I couldn\u2019t be happier that the mainstream conversation around menopause and perimenopause is changing. 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