What you can do to lower your breast cancer risk (it's more nuanced than you think)
Research supports several lifestyle factors that can meaningfully reduce breast cancer risk: 5+ daily servings of fruits and vegetables, plenty of fiber (every 5g/day increment is linked to a 9% lower mortality risk), unsaturated fats, 150+ minutes of weekly exercise, healthy weight, and no tobacco. Alcohol is worth a specific callout — any amount increases risk. And contrary to what you may have heard, soy and ground flaxseed are actually protective, not harmful. These factors are nuanced and won't look the same for everyone, so they're worth a conversation with your provider. [Last week's post on breast screening →]
Read More
Breast health screening, density and when it should happen!
Ontario quietly updated mammogram screening guidelines in 2024, women are now eligible from age 40, no referral needed. But that's not the only thing worth knowing. Your mammogram report also includes a breast density grade (A–D) that affects your screening protocol and health decisions. Here's what it means.
Read More
So what do I do, if I have heavy menstrual bleeding?
Heavy menstrual bleeding is common, but it's not something you just have to live with. The first step is ruling out underlying causes like fibroids, polyps, or thyroid issues, and checking your iron levels. Iron deficiency from heavy bleeding can quietly affect your energy, mood, and overall health.
Read More
Your Menstrual Flow: What does heavy mean and why does it matter?
Vaginal and urinary changes during perimenopause and menopause are extremely common, yet often go unspoken. Genitourinary syndrome of menopause (GSM) can cause dryness, irritation, discomfort with intimacy, and urinary symptoms, affecting up to 100% of women, though only 14% discuss it with their provider.
Effective treatments exist: vaginal moisturizers hydrate and support tissue health, vaginal estrogen safely restores local estrogen and improves function, and lubricants can reduce friction during intimacy. These symptoms don’t have to be endured, talking with your healthcare provider is the first step toward relief.
Read More
The Overlooked Side of Menopause: Vaginal Health Matters
Vaginal and urinary changes during perimenopause and menopause are extremely common, yet often go unspoken. Genitourinary syndrome of menopause (GSM) can cause dryness, irritation, discomfort with intimacy, and urinary symptoms, affecting up to 100% of women, though only 14% discuss it with their provider.
Effective treatments exist: vaginal moisturizers hydrate and support tissue health, vaginal estrogen safely restores local estrogen and improves function, and lubricants can reduce friction during intimacy. These symptoms don’t have to be endured, talking with your healthcare provider is the first step toward relief.
Read More
Told you have fibroids? Here are two tests to have done!
Uterine fibroids are very common, affecting up to 50% of women. While some people have no symptoms, others experience heavy bleeding, pelvic pressure, or fertility challenges, and many care plans involve monitoring growth or considering medical or surgical treatment when needed.
Two simple, often missed steps can help. Low vitamin D is linked to a higher risk of fibroids, and correcting a deficiency has been associated with stabilizing growth, reducing size, and lowering recurrence, testing is recommended in Canadian gynecology guidelines. Iron is also key, as heavy bleeding can lead to deficiency and worsen symptoms, and optimizing iron before procedures like myomectomy or uterine artery embolization can support better recovery.
Read More
Information Overload
Information is everywhere and it’s equal parts helpful and overwhelming. No matter what phase of life you’re in, the noise can make health goals feel confusing and heavy.
Here’s the real solution: you don’t need more information, you need a clear plan and the right support. Trust your body, lean on a solid health team, and step away from the internet rabbit holes. Strategy builds confidence, and confidence makes change sustainable.
Read More
Menopause & You: Why a Multidisciplinary Approach to Care Matters
The human body is incredibly complex. Hormones, cells, and neurotransmitters don't work in isolation. They’re constantly interacting with a host of other factors, from genetics and nutrition to sleep, stress, trauma, and even our social environment. When it comes to health, especially chronic or transitional conditions, there's rarely a single cause or cure. Instead, a web of influences can shape how we experience and respond to what’s happening in our bodies. Let’s dive in.
Read More
Navigating Perimenopause: Why Lab Testing and Tracking Symptoms Matter
When it comes to optimizing your health in perimenopause, lab testing can help us understand what’s going on beneath the surface, from deficiencies to other important markers. But when it comes to hormones, especially during perimenopause, the story gets a little more complicated. Let’s get into it!
Read More
