Anika Mendell, Stress Management and Perimenopause Coaching

07/18/2025

In a few days, I’ll be exchanging the humidity of Montreal for the Saguenay fjord, and then for maritime air. Despite the heat (and orange cones) , I’ve found Montreal particularly charming this summer: the endless music in the Quartier des spectacles, the green spaces that are the envy of tourists from other big cities, the quiet residential streets with many already out of town.

I hope you’ve been able to truly enjoy Montreal and/or wherever you’re headed this summer!

I’ll be back August 18th for coaching consultations on Zoom ✨

Do you know a woman navigating perimenopause or post-menopause? I blend Eastern medicine with modern, evidence-based coaching to support women’s health and mental well-being and am taking new clients!

Thank you to my wonderful community for your ongoing confidence and commitment to your health.

Wishing you a joyful and restorative summer! 🌞

_____________

Dans quelques jours, je quitterai l'humidité de Montréal pour le fjord du Saguenay, puis ensuite pour l'air marin. Malgré la chaleur (et les cônes orange), j'ai trouvé Montréal particulièrement charmante cet été : la musique continuelle dans le Quartier des spectacles, les espaces verts qui font l'envie des touristes d'autres grandes villes, les rues résidentielles tranquilles, avec de nombreux voisins déjà à l'extérieur de la ville.

J'espère que tu as pleinement profité de Montréal et/ou de ta destination cet été !

Je serai disponible pour des consultations en coaching dès le 18 août par Zoom. ✨

Connais-tu une femme en périménopause ou en postménopause ? J'associe la médecine orientale à un coaching moderne, fondé sur des données probantes pour soutenir la santé et le bien-être mental des femmes. J’accepte présentement de nouvelles clientes !

Merci à ma merveilleuse communauté pour votre confiance et votre engagement continus envers votre santé.

Je te souhaite un été joyeux et réparateur 💕💕

04/15/2025

Sondage sur la ménopause ✨✨✨

J'aimerais beaucoup connaître ton expérience afin d’améliorer le soutien offert aux femmes en période de ménopause. Ce sondage est anonyme et prend environ 5 minutes à remplir. Merci!! 🙏🙏🙏

En français:
https://docs.google.com/forms/d/e/1FAIpQLSdPCpvwVFcJRFhB-o_numAbHZebL9OrfsGlbS3wkOtfIFhH5g/viewform?usp=header

In English: https://docs.google.com/forms/d/e/1FAIpQLScDwa9k_9ycpE1WPgOnC1jzACbGgd9S9ezrrQSepWSW2breVw/viewform?usp=header

03/31/2025

01/29/2025

People often ask me for menopause-related book recommendations. So let’s go!

🌟Recommendation #1🌟
The Upgrade: How the Female Brain Gets Stronger and Better in Midlife by Louann Brizendine

I love this book! The Upgrade reframes menopause as a transformative phase where the female brain becomes stronger, clearer, and more focused. Brizendine explains how hormonal shifts during midlife reduce hypervigilance and societal pressures, allowing women to embrace their authentic selves and newfound purpose.

What I loved:

✨The idea of menopause as a neurological “upgrade” that enhances wisdom, resilience, and clarity.
✨Practical advice on topics like relationships, health, and redefining priorities.
✨Empowerment as the result of self-discovery, boundary-setting, and embracing personal growth.

The book celebrates aging as an opportunity for liberation and fulfillment rather than decline.

A passage I loved:
“The voice in our head that used to censor us, telling us to be quiet so that we didn’t offend or upset anyone, becomes less loud in the Upgrade. We are less pulled by our peripheral vigilance over the needs of others, and we can discover a power pack we didn’t know we had. All that power is difficult to control at first, so don’t be surprised by sudden explosions. It can be like driving on a racetrack with a Maserati after decades of struggling to get a bald-tired VW Beetle up an icy hill” (p. 189).

01/21/2025

Must we dread being in our forties and going through perimenopause?

In 2025, I want to celebrate my body and the changes it is going through!

Why I actually appreciate perimenopause and being in my 40s:

✨Hormonal and age-related changes have forced me to listen to my body and to the messages it sends me, and to make changes in my life that were definitely OVERDUE

✨They've taught me to set boundaries and to respect them

✨They've taught me that it many situations, I can set my own rules and live by them

✨They've taught me to treat myself with greater respect, to have a much deeper sense of healthiness

✨They've taught me the importance of proper knowledge and support (and unfortunately how both are currently lacking...)

✨They've shown me how our society undervalues and underserves women at this age and how much I want to change this!

12/13/2024

Offrez le cadeau de la transformation en cette période des fêtes ! ✨✨
Give the gift of transformation this holiday season!

12/03/2024

How about we walk, not run to the end of the year?

The season of Winter is about slowing down. You just have to look at everything natural around us (except maybe puppy dogs) to see what I mean. This is the opposite of what we do in December.

The energy of Winter is not about running running running from one thing to the next to finally screeeeech to a halt for the holidays. This is extremely rough on your nervous system and on your hormones. Ever wonder why you often get sick between when you’re supposed to be enjoying time off?

If you’re interested in another December experience: In the weeks ahead, try and do one thing at a time. Set realistic expectations. Keep prioritizing your sleep and other good habits you’ve adopted. Remember, “no” is a perfectly acceptable response and it is a complete sentence.

See if a shift in your approach to December helps you sleep just a little bit better, digest a bit better, and makes your mood a bit better.

Prioritize your health NOW and see how this allows you to be present to yourself and to everyone around you in the coming weeks.

Reach out for coaching if I can help support you ❄️🤍

11/28/2024

🌱 5 Essential daily habits for thriving in perimenopause: Tip #5 🌱

Ease Perimenopause Symptoms with Anti-Inflammatory Foods 🌿

Struggling with joint pain, brain fog, mood swings, or hot flashes? Adding anti-inflammatory foods to your diet can help! These foods balance hormones, reduce inflammation, and support overall well-being during perimenopause.

✅ Top Picks:
• Healthy fats: Salmon, walnuts, avocado
• Fruits & veggies: Berries, spinach, broccoli
• Herbs & spices: Turmeric, ginger
• Green tea!

Start small—add a berry-packed smoothie or turmeric tea to your day! 🌸

Feel the difference in your energy, mood, and body!

Interested in learning a lot more about how to transform your perimenopause journey? DM me or write to coaching@anikamendell.com ✨

11/22/2024

5 Essential daily habits for thriving in perimenopause: Tip #4

Practice Evening Relaxation 🌙

Taking time to unwind—whether it’s deep breathing, meditation, reading a book or taking a warm bath—can support your adrenal health and improve sleep quality. Create an evening routine for yourself that includes dimming the lights, herbal tea and soft music (and don't invite your phone 😉).

Speaking of improving sleep quality:

👉I'll be hosting a webinar on December 12th from 5:00-6:15 on sleep! We'll cover information that will improve your sleep quality and quality of life ✨✨✨
Please be sure to tell people in your life you have sleep issues. They will benefit!!

Remember, small steps lead to big changes! What’s one habit you’re excited to add to your daily routine? Let me know in the comments or DM for personalized support!

11/20/2024

🌱 5 Essential daily habits for thriving in perimenopause: Tip #3 🌱

Cultivate social connection 🥰

I admit it - when it’s dark outside at 4:45pm in November after a full week at work, it isn’t always tempting to make plans to socialize.

However, time spent with good friends can help us better manage the symptoms of perimenopause, because social connection helps re-balance our nervous system and hormones.

Building and maintaining close relationships can reduce stress, which lowers cortisol levels—a hormone that, when elevated, can disrupt your body’s balance.

👉Reduced cortisol = reduced inflammation, improved cognition and better immune function.

👉Meaningful social interactions also boost oxytocin, the “bonding hormone,” which plays a key role in reducing anxiety and supporting emotional well-being.

Whether it’s chatting with a friend, joining a group, or simply spending time with loved ones, prioritizing connection can make a big difference in your hormonal health and overall quality of life during this transitional phase.

Who are you reaching out to today? Let’s stay connected! 🩷🧡💛

11/14/2024

🌱 5 Essential daily habits for thriving in perimenopause: Tip #2 🌱

Prioritize movement that feels good 🧘‍♀️

It's true: resistance training is beneficial during perimenopause and beyond.

HOWEVER --- if you are dealing with a long list of symptoms, are not sleeping and are feeling burnt out, trips to the gym to pump iron will lose their benefit and can create other problems (most often pain, injuries and deeper exhaustion).

Gentle exercises like Essentrics, Hatha/Yin Yoga, Pilates and swimming will stretch and strengthen your body, give you more energy, reduce insomnia and stress, balance mood, improve circulation, and ease joint discomfort. Walking at a brisk pace for 30 minutes or more will also help.

Movement is a powerful medicine - our bodies are made to move. Find what feels good for you to do! 🤩💪💛

11/12/2024

🌱 5 Essential daily habits for thriving in perimenopause: Tip #1 🌱

Perimenopause can bring unique changes, but with the right daily habits, you can feel balanced, energized, and in control! Here are five simple routines to incorporate into your day that support hormonal balance, reduce inflammation, and boost overall well-being. Remember, small steps lead to big changes!

✨ Tip #1: Start your day with a protein-packed breakfast!

Stabilizing blood sugar levels first thing in the morning helps regulate hormones and reduces mood swings and energy crashes.

5 Simple recipes:

🥑Greek yogurt parfait
Layer Greek yogurt with fresh berries, chia seeds, and a sprinkle of nuts for a balanced, protein-rich breakfast that’s also full of antioxidants!

🥑Veggie & egg scramble
Whisk up some eggs with spinach, bell peppers, and a handful of feta cheese for a quick and satisfying meal that keeps you full and energized.

🥑Overnight oats with protein boost
Mix oats with almond milk, a scoop of protein powder, and top with almond butter and sliced banana for a creamy, nourishing start.

🥑Chia pudding with cottage cheese
Combine chia seeds, almond milk, and then top with cottage cheese and fresh fruit for a creamy breakfast that’s high in protein and fibre.

🥑Smoked salmon on whole grain toast
Top a slice of whole-grain toast with smoked salmon, avocado, and a sprinkle of h**p seeds for healthy fats and a big protein punch.

Which recipe will you try? Any other good recipes? Let me know in the comments below or reach out for more ideas!



Stay tuned for more tips 😃