The Matrix Health Menopause Care
Menopause, redefined
Evidence-based hormone therapy, lifestyle guidance, and ongoing support — delivered virtually by licensed Canadian clinicians.
Beyond hormones
Lifestyle is foundational. These pillars amplify the benefits of therapy and improve long-term health.
Nutrition
- Protein at every meal to protect lean mass (target ~1.2–1.6 g/kg/day)
- Calcium-rich foods and 800–1000 IU vitamin D daily for bone health
- Mediterranean-style pattern: vegetables, legumes, whole grains, olive oil, fish
- Limit alcohol — a known trigger for hot flashes and disrupted sleep
Movement
- Resistance training 2–3x/week to preserve muscle and bone
- 150 minutes of moderate aerobic activity per week
- Balance and mobility work to reduce fall risk
- Pelvic floor exercises for urinary symptoms
Sleep
- Cool bedroom (18–20°C) and breathable bedding for night sweats
- Consistent wake time, even on weekends
- Limit caffeine after noon and screens 60 min before bed
- CBT-I if insomnia persists — more effective than sleep meds long term
Stress & mood
- Mindfulness, paced breathing, or yoga to lower hot-flash frequency
- Social connection — protective against perimenopausal depression
- Screen for anxiety and low mood at every visit
- Refer to therapy when symptoms interfere with daily life