I had a “meet and greet” with a potential new family doctor today—just to see if we’d be a good fit.
She’s around my age, and I could tell pretty quickly that she gets it, especially once we started talking about perimenopause and menopause.
She didn’t make it overly medical, and she didn’t brush it off with the usual “it’s part of life, just deal with it” line either. And unlike many doctors, who don’t even bring up hormone therapy unless you’re drowning in hot flashes, she mentioned it in a balanced way. Not pushing it, just acknowledging it as one of many options.
She told me about a few things that have helped her—simple, practical stuff. Most of it I’d heard before, but coming from someone who’s both a doctor and going through it herself, it landed differently.
Here’s her survival kit:
- Vitamin D
- Magnesium bisglycinate
- Calcium
- Vitamin B12
- Strength training
- Stretching and movement
Like I said, most of it wasn’t exactly news to me, but hearing it again from a doctor who actually gets it made it land differently. It felt clear, honest, and doable—no pressure, no overcomplication, just useful reminders we tend to forget.
And because I wanted to double-check a few things—and also save you the time—I looked into everything she mentioned. It turns out, it’s all backed by some solid data.
A Little Backup Research (Because Why Not)
Vitamin D
This one was top of her list. It helps with mood, immunity, and bone health—but the real kicker is how easy it is to be deficient in it, especially if you live in a northern climate.
I mean, from November to March, I don’t even see the sun unless it’s through my office window. According to Healthline, vitamin D helps regulate calcium absorption (hello bones), supports immune function (goodbye colds), and may boost mood and reduce inflammation.
According to this study, low vitamin D is linked to bone loss, higher risk of fractures, and even mood dips like depression and poor sleep during menopause. It’s not a magic fix, but if you’re not getting much sun (hello, Calgary), adding a supplement—especially with calcium—can make a real difference.
Magnesium Bisglycinate
She recommended this particular form because it’s gentle on the stomach and absorbs well. It helps with sleep, anxiety, muscle tension—all the things that start to feel a little off during perimenopause.
I also came across a really helpful guide by Dr. Jolene Brighten, an internationally recognized hormone expert and board-certified naturopathic endocrinologist. She has a full article on magnesium and menopause, where she explains how the different forms work—and why magnesium glycinate (same as bisglycinate) is a solid choice for calming the nervous system, easing irritability, and supporting better sleep.
One thing I like to use is a magnesium spray with lavender at night. It’s part of my wind-down routine and helps me relax before bed. Maybe it’s the lavender, maybe it’s the magnesium, or maybe it’s just the ritual of it—but it seems to be working, for the most part anyway.
Calcium
As estrogen drops, our bones become more vulnerable, and calcium plays a key role in keeping them strong. The NIH recommends 1,200 mg a day for women over 50, ideally taken with vitamin D.
It’s not just about taking a supplement, though. Our bodies apparently absorb calcium better when we move (more on that in a sec). So it’s part of the bigger picture.
University of Miami Health also points out that food sources matter—things like leafy greens, almonds, and sardines give you bonus nutrients too.
Vitamin B12
I’d forgotten about this one until she brought it up. B12 helps with energy levels, brain function, and mood—and it’s something that becomes harder to absorb as we age. Especially if you’re plant-based or eat very little meat, it can quietly slip under the radar.
The Cleveland Clinic says that a deficiency in B12 can cause fatigue, memory problems, mood changes, and even nerve issues like tingling or muscle weakness. Isn’t that wild?
Strength training
This isn’t about getting ripped—it’s about keeping what you have. Muscle mass starts to decline during perimenopause, and that affects everything from metabolism to stability.
A 2023 PMC review looked at 12 different articles on strength training for women going through menopause, and the results were pretty convincing.
Strength training helped improve muscle tone (including pelvic floor muscles), boosted bone density, and even had a positive impact on metabolism and hormone levels. It also helped with symptoms like hot flashes and supported heart health.
Lifting weights isn’t just about rocking those Lululemons. It’s about staying strong, steady, and (mostly) sane through the hormonal circus.
Stretching and movement
It might seem simple, but that doesn’t make it easy—or optional. I deal with ongoing joint pain, sore Achilles tendons, and bursitis in my hip. Some of it shows up on scans—like the bursitis—but most of it doesn’t. I’ve had ultrasounds, X-rays, and still… nothing.
And yet—some mornings I hobble down the stairs like a grumpy 90-year-old, and honestly, I should get a medal just for making it to the bottom.
What I’ve learned is that the only thing that really helps is regular movement. Gentle stretching, walking, yoga—just the kind of movement that brings you back into your body and keeps things from seizing up. When I skip it for a few days, I feel it. When I stay consistent, things ease up.
A study published in the Journal of Midlife Health found that just 10 minutes of nightly stretching significantly reduced menopausal and depressive symptoms in women.
So no, it’s not “just stretching.” It’s how I stay mobile, manage pain, and get a better shot at getting through the day.
If I could add just one more thing to this list, which I can, it would be this: Stress less.
I’m convinced that stress makes everything worse—hot flashes, sleep, mood swings, and body aches. And the harder I try to “stay on top of things,” the more things spiral in the wrong direction.
It’s a messy loop of trying too hard, thinking too much, sleeping too little, and waking up already wiped.
So I’m practicing slowing down.
Letting go of my need to get it all right. Whatever right even means.
Taking deeper breaths.
Leaving the laundry unfolded if I feel like going for a walk instead.
Saying “screw it” more than once in a while.
Wearing the same outfit two days in a row (well, maybe).
Whatever helps keep my nervous system out of the red zone. These things are not complicated, but easy to forget when life is moving fast and you’re just trying to make it through the day.
I sure needed the reminder today: you don’t have to hit rock bottom to start taking better care of yourself. Small steps count.
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What about you? What helps you feel more like yourself these days?
P.S. Yes, I think I found myself a new doctor. 😉
