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Dr. Kandis Lock, ND

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Canada
Ottawa, ON
Dr. Kandis Lock, ND

Perimenopause and Menopause Coach and Naturopathic Doctor

I'm passionate about health care and I will work with you to create individualized treatment plans that support healing the body.

09/04/2025

Why is mindfulness important?

It reduces stress for sure AND it makes us more aware of our body.

Our body holds a lot of information, not only about our health (ie feelings of discomfort or tension) but also about the way we are- our habits and patterns show up in how we hold ourselves, in how we move and do things).

The more mindful we are in different ways, the more we become aware of these things- which means means we can do more of the things that serve us and less of the things that don't.

08/29/2025

Time and time again I hear from women that they don't have time for self care, or they forget, or it feels indulgent.

It's not. It's mission critical. Especially because as women we tend to be care givers by nature. Giving more of our time, love, energy to others.

We have to fill the cup or burnout is at the other end. And my friends, burnout is a years (yes plural) long process of recovery.

It's mission critical in perimenopause and menopause when our resiliency is lower. We need to focus on a higher care baseline to be able to maintain our wellness.

It can be hard but it doesn't have to be. It doesn't have to be quarterly expensive retreats (although nice). It can be taking 2 minutes to sit in quiet while drinking your morning coffee. It can be listening to a really good podcast on the way to work. It can be 10 minutes outside at lunchtime (or taking a lunch break period!)

Stacking habits is helpful. Adding on to what you already do. Body scan while you brush your teeth, have that glass of water before your morning coffee. These can make a big difference.

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08/27/2025

Go with the seasons. Embrace the transition to fall. If we recognize that we are part of nature, and that nature changes, prepares for winter, emerges in spring with new enthusiasm we can embrace life transitions a little easier.

What that might look like is doing what you can in perimenopause to ease your symptoms. Giving your body gratitude for what is working well. Preparing for menopause by embracing the concept of the wise woman. Thinking of menopause as a second spring- a time of emergence where you get to choose this new older and wiser you.

It's not easy, and there is often things we don't like, but remember that this is inevitable, as is the change in seasons, so find ways to make it just a tiny bit easier.

08/25/2025

Self care is more than a bubble bath (although that is lovely). It CAN be a bubble bath if that is your intentional self time, but it can be social time with friends or a visit to the forest to recharge.

There are many aspects that need addressed. Some of which we are good at and some of which is a bit trickier.

Make sure you balance these out. Find meaning, spend time with friends, visit your therapsit. Whatever it is, big or small, it matters.

08/22/2025

Fiber is crucial during perimenopause because it helps manage weight gain, supports digestive health, and may improve mood. It can help with feeling full, managing blood sugar levels, and promoting a healthy gut microbiome

So go ahead and munch on veggies, berries and beans!

08/20/2025

A lot of women are afraid of soy. There was once a time when we thought it was cancer causing. That is a myth. In fact it's preventative for breast cancer... AND has many other benefits as well.

Good for perimenopause and menopause symptoms
Good for bone health
Good for heart health

It's a winner

So go ahead and crunch on those soy nuts, chew on the edamame and get your soy on.

08/18/2025

I have had many conversations with women about osteoporosis prevention.

Estrogen is an integral part of bone health and so bones are key to address in perimenopause.

It is mission critical to ensure adequate vitamin d, calcium and strength train to help your bones stay healthy.

I have seen the impact of low bone density on many women, it's a tough go, so make sure this is part of your mid life health plan.

08/15/2025

Getting enough protein is mission critical in perimenopause and menopause

During perimenopause, increasing protein intake becomes crucial for maintaining muscle mass, supporting bone health, and managing weight fluctuations. As estrogen levels decline, muscle loss accelerates, and bone density decreases, making protein a key nutrient for overall health and well-being during this life stage.

It can feel like a big task but there are plenty of choices from vegetarian sources such as soy and nuts to animal proteins and fish/seafood.

Variety is key!

08/13/2025

There are many symptoms of menopause including hot flashes and memory problems.
Some lessor known symptoms also include joint and muscle pain, skin and hair changes and much more

You don't have to suffer, do contact your care provider for an assessment

08/11/2025

I'm no expert folder but this sums it up nicely.

Perimenopause can feel complicated. The question of "is it perimenopause or something else?" is super common.

It's important to get a proper assessment done- rule out anything medical and talk to someone who has a good sense of this phase of life about your symptoms.

You can fold that sheet, I promise.

08/08/2025

Here is where your health becomes part of your "job".

Yes it can be a pain but menopause is a critical time for women to develop these self care practices.
Making sure our diet and exercise routines are in place (for heart and bone health)

Making sure we sleep (for brain and mood)

Getting the help we need (for ourselves and our quality of life) which might involve talking to your health care provider about your hormone options or other ways to manage symptoms.

08/07/2025

Menopause is when your period stops (and has been stopped for 12 months)

Perimenopause is the stop-start to periods plus a change in flow AND add in a myriad of symptoms like hot flashes, night sweats, insomnia, and mood changes to name a common few.

Many women don't talk about it. Many women should find their age related sisterhood. Almost every womam I talk to feels alone in the journey. But this is a phase of life none of us escape from. Having a shared experience can be powerful to share tips and tricks as well as tears and laughter.

So start speaking about it. Yes it's uncomfortable but so what? So are a lot of things- the more we share the more we normalize the experience, which means the better resources we can find for ourselves and eachother.

Address

Virtual Only
Ottawa, ON

Opening Hours

Monday	10am - 6pm
Wednesday	10am - 6pm
Thursday	10am - 5pm

Website

http://www.kandislocknd.ca/

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