Discover how pelvic floor physiotherapy supports pregnancy—reducing urinary incontinence, pelvic pain, and promoting strength, comfort, and postpartum resilience.
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Magnesium is a powerhouse mineral that supports everything from sleep and stress to heart health and muscle function. Yet many people don’t get enough, often without even realizing it. Learn why magnesium matters and how the right form can make a difference in how you feel.
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Perimenopause is more than hot flashes — it’s a time of increased risk for depression and anxiety. Here’s why hormones and brain health collide during this transition, and what you can do about it.
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Anxiety is one of the most common mental health challenges today, but its roots and remedies are anything but new. Eastern medicine views anxiety through a holistic lens, focusing on the balance of energy within the body. In this post, we explore how practices like acupuncture offer time-tested, personalized approaches to calming the mind and restoring internal harmony.
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Estrogen affects more than reproductive health — it plays a powerful role in brain chemistry and mood regulation. Learn how hormonal changes in PMS, PMDD, postpartum, and perimenopause can impact your mood, and how a personalized plan can help keep your brain resilient.
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Depression and anxiety are more common during perimenopause, driven by hormonal changes, life transitions, and sleep disruption. Learn why midlife is a “window of vulnerability” for mood changes and how a personalized plan — from therapy and medication to lifestyle and supplementation — can help you feel like yourself again.
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When it comes to gut health, most of us think of probiotics, but prebiotics are just as essential. These two work best as a team to support digestion, immunity, mood, and even skin health. In this post, we break down the difference between probiotics and prebiotics and explain how a diverse diet can help you build a healthier, more resilient microbiome.
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Insomnia is one of the most common—and misunderstood—symptoms in menopause. Learn why it happens, how we diagnose it, and what really works to support sleep beyond the basics.
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Confused by all the prenatal vitamin options on your social media feed or pharmacy shelf? You’re not alone. In this blog, Dr. Fiona Callender, ND, breaks down how to choose a prenatal vitamin that truly supports you and your growing baby—without the overwhelm. Learn which nutrients matter most (like folic acid, iron, and vitamin D), when to consider additional supplements, and why the right prenatal isn’t always the most expensive one. Whether you're planning to conceive or already pregnant, this guide will help you make confident, evidence-informed choices.
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Bone loss can begin before menopause and accelerate for years afterward—putting women at higher risk of fractures, mobility loss, and long-term health concerns. This blog breaks down why this happens, who should be screened, and what you can do now to protect your bones for the future.
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Hair thinning or unexpected shedding during perimenopause and menopause is more common than most people realize. Learn what causes it, the difference between telogen effluvium and female pattern hair loss, and why hormonal shifts play a major role. Plus, discover the most effective treatment options—and how to create a comprehensive plan for long-term hair health.
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Learn what Genitourinary Syndrome of Menopause (GSM) is, how it’s diagnosed, and which treatments actually work to relieve symptoms like dryness and pain.
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Do you leak urine when you sneeze, laugh, or jump? You're not alone — and it's not something you have to just live with. In this blog, Dr. Fiona Callender, ND, explores the common but under-discussed issue of urinary incontinence, including stress incontinence, urgency incontinence, and mixed incontinence. Learn what causes leaks, why pelvic floor coordination matters more than just strength, and why Kegels aren't the only solution. Discover how pelvic floor therapy, lifestyle factors, and a personalized approach can help you regain control and confidence. Whether you're postpartum, perimenopausal, or dealing with bladder leaks for the first time, this post breaks down what’s happening in your body and what you can do about it.
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Vitamin B12 plays a key role in energy production, mood regulation, and nervous system function. In this article, we explore the signs and causes of B12 deficiency, the best dietary sources, and how to restore optimal levels through food, supplements, or injections. Whether you're feeling fatigued or just want to support long-term wellness, understanding B12 is a smart step toward better health.
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This post shares why I pursued certification with The Menopause Society, what it means to be an MSCP, and how this training has shaped the way I support women through perimenopause, menopause, and beyond. From lifestyle and supplements to prescribing HRT, I’m passionate about helping patients choose themselves—through evidence, education, and care that feels good.
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As cannabis use becomes more mainstream for both medical and recreational purposes, it's important to explore its long-term impact on brain health. New research, including a longitudinal study, suggests that heavy, prolonged cannabis use may impair memory, attention, and overall cognitive function while occasional use shows fewer lasting effects. This article explores these findings, and what they mean for those who use cannabis regularly or are considering it for long-term use.
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We’ve all heard that 10,000 steps a day is the key to better health, but where did that number come from? Recent research suggests there’s more nuance to the story. While regular movement is vital, the ideal step count may vary depending on age and lifestyle. In this post, we explore what science actually says about step counts and longevity, and share realistic ways to integrate more movement into your daily life. Small steps can lead to big changes.
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While your DNA sequence is fixed, the science of epigenetics reveals that your environment, diet, and even stress levels can shape how your genes are expressed. Learn how your lifestyle can turn genes on or off, and what you can do to support your genetic health from the inside out.
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Asthma is more than just a lung condition, it’s rooted in chronic inflammation. This blog post explores how inflammation drives asthma symptoms and how dietary choices, particularly the Mediterranean diet, can help reduce flare-ups and support long-term respiratory health. Learn how integrative care can offer clarity and support on your asthma journey.
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Confused about whether you should be exercising while trying to conceive? You’re not alone. In this post, Dr. Fiona Callender, Naturopathic Doctor with a focus in perinatal care, unpacks the latest research and clears up common myths about exercise and fertility. Learn how movement can support hormonal balance, what energy balance means for your cycle, and why exercise—done right—can actually boost your chances of getting pregnant, whether naturally or with IVF. Plus, find out what kind of exercise is best for PCOS and how to avoid common mistakes that may interfere with conception.
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