Dr. Rucha Rege, ND

12/30/2025

Perimenopause is not just something you’re supposed to “put up with.”

Too many women are told their symptoms are “normal for your age” and sent on their way- still exhausted, anxious, inflamed, gaining weight, not sleeping, losing patience, losing confidence, and wondering if there’s any support available to feel better.

There is.

Mood changes. Brain fog. Suddenly up in the middle of the night for hours when you used to sleep well. Heavy or irregular periods. PMS that feels unbearable. Anxiety that came out of nowhere. A body that suddenly doesn’t respond the way it used to.

These symptoms are common, but that does not mean they should be ignored or minimized.

Perimenopause is a hormonal transition that can have a big symptomatic impact on the body and mind, and this transition deserve support, investigation, and individualized care- not dismissal.

Support can include:
• Diet strategies to stabilize blood sugar, reduce inflammation, and support estrogen metabolism
• Lifestyle shifts to calm the nervous system and improve sleep and resilience
• Targeted supplements to support progesterone, estrogen balance, cortisol, and nutrient depletion
• Thoughtful blood work to better understand what your hormones are actually doing, rather than guessing or being told everything is “fine”
• Referral for HRT if you are a candidate to support optimal physiology and reduce risk of future disease

When we understand what’s driving your symptoms, we can choose strategies that help you feel strong, clear-headed, and at home in your body again.

You deserve to be heard.
You deserve options.
You deserve to feel good, not just “okay for your age.”

If you’ve been brushed off before, know this: your experience is real, and support exists. 💛

rucharege.com

09/30/2025

🌩️ Migraines Stealing Your Days? Let’s Change That. 🌩️

If you struggle with migraines, you KNOW how much they can impact your day-to-day life.
The good news? You don’t have to live in survival mode. You don’t have to walk on eggshells waiting for another migraine to come on, just to pop painkillers and hope they work.

There's so much that can be done to help you live a pain-free life:

⚡ Identify Your Triggers – Hormones (perimenopause and PMS-must I say more?!), food sensitivities, stress, blood sugar swings, neck tension, vitamin and mineral deficiencies… migraines often have multiple root causes.

⚡ Support Using Powerful Supplements/Herbs – Magnesium glycinate, CoQ10, riboflavin, and herbal allies like feverfew and ginger can reduce frequency and intensity. Let’s identify which ones will be most effective for you!

⚡ Balance Hormones & Gut Health – Many migraine sufferers see huge improvements when these systems are addressed.

⚡ Build a Prevention Plan – Relief shouldn’t rely on reacting after the pain starts. Reducing the frequency so you have more pain-free days is the ultimate goal!!

✨ I help migraine sufferers uncover why their headaches happen and create natural, sustainable strategies to stop them before they start.

If migraines are affecting your work, relationships, or quality of life, let’s chat!

Let’s talk about customized, root-cause solutions, NOT band-aids.

05/20/2025

Struggling with bloating, abdominal pain, constipation, and/or diarrhea? IBS isn’t something you have to suffer through forever. Let’s talk about why it’s happening, and how you can find and address the root cause of your symptoms so that when you get better, you stay better!

rucharege.com

12/15/2020

If you think you have a thyroid issue but your blood tests came back normal, this video is for you!

08/09/2020

NEW AND EXCITING CHANGES ARE HAPPENING: Dr. Rucha Rege is MOVING to a new location September 1st, 2020!!

One chapter is ending while a new one begins as Dr. Rucha opens up her very own practice starting September 1st, 2020!

This means that she will sadly be leaving Alta Vista Chiropractic Clinic at the end of August to move to a new clinic space.

She will remain practicing at Holistic Roots Massage Therapy & Wellness.

Current patients of Alta Vista Chiropractic & Massage Clinic can head to Dr. Rucha's website at http://www.rucharege.com to book online at whichever clinic is most convenient to them, or email her at info@rucharege.com.

Patients of Holistic Roots Massage Therapy & Wellness are also invited to book online or via email at whichever clinic is most convenient to them.

New patients are invited to also visit her website to book an initial appointment, or book a FREE 15 min Meet & Greet to see if Dr. Rucha is the right person to support their healing!

Consults will be available in-person and virtually, and when booking online, the option to choose between virtual and in-person will be provided.

You owe it to yourself to have~healthcare that is as unique~as you are!

03/17/2020

Due to the current situation and in attempt to practice social distancing to limit the spread of the virus, all appointments with Dr. Rucha will be provided virtually until at least March 31st. Recommendations by public health will continue to be monitored closely and decisions regarding appointments beyond March 31st will be made accordingly. We appreciate your cooperation and understanding in this matter and hope you stay safe and healthy during this time!

01/04/2020

Voting is now open! I am nominated for the second year in a row for Favourite Naturopath in Faces Magazine. If you think I am worthy of this title, you can vote once per day until January 23rd. Congratulations to my fellow naturopath nominees! No matter the winner, we all have the same goal- to bring the best possible health services to the Ottawa community.

https://facesmag.ca/awards/ #/gallery/201910041

01/04/2020

Voting is now open! I am nominated for favourite naturopath for the second year in a row in Faces Magazine. If you think I am worthy of this title, you can vote once per day. Voting is open until January 23rd. Congratulations to all my fellow naturopath nominees! No matter who wins, we all have the same goal- to bring the best possible health services to the Ottawa community.

Presenting Sponsor

07/11/2019

Not sure what seeing an ND is all about? Then check out this handy info graphic!

Thinking about seeing a Naturopathic Physician on your own path to health?

Here is what to expect from your first visits!

05/14/2019

I have a new look to my website!

After careful consideration I decided to change my branding completely to reflect who I am as a doctor and the naturopathic practice I have created. The colours are bright and vibrant, with the purple symbolizing the crown chakra, and the red symbolizing the root chakra. The logo is a simple balance beam containing the two colours, because healing can be SIMPLE once the root is addresed, and I support my patients find their BALANCE through all their chakras, their mind, body, and soul :).

I have online booking available via my website and I offer FREE 15 min meet and greets to ensure we will be a good fit to achieve your wellness goals.

You owe it to yourself to have healthcare that is as unique as you are!

rucharege.com

Thank you to the lovely Lenny Kuiper without whom my vision would not have become translated into reality.

01/17/2019

This is a reminder to vote! I am grateful to have been nominated in Faces Magazine for Ottawa's Favourite Naturopath! Your support means everything to me. If you think that I am worthy of this title, please go to the link below and cast your votes. You can vote once per day per IP address until January 24th.

2019 FACES OF OTTAWA AWARDS VOTE How to Vote: Voters can submit a form once every 24 hours per IP address, so be sure to fill out as many categories as you wish while going through the form. The voting page is made up of …