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Monday 9am - 1pm Tuesday 9am - 4pm Wednesday 12pm - 6pm Thursday 9am - 4pm

Healthy Foundations Naturopathic Clinic

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Peterborough, ON
Healthy Foundations Naturopathic Clinic

Dispensary Hours. Dr. Joyce,ND, Dr. Graham, ND, and Dr. McLaren, ND, see patients both during and outside of these hours.

Monday: 9-1
Tuesday: 9-4
Wednesday: 12-6
Thursday: 9-4
Friday: CLOSED
*Drop box will be provided for after hour pick-ups

10/02/2025

With some new faces around here, we thought it was the perfect time to reintroduce ourselves and share our vision.

Healthy Foundations began with a simple belief: that by providing the right tools and guidance, we could empower people in our community to feel their best. While that remains at our core, over time our focus has shifted.

Through countless conversations with women of all ages, we’ve learned something important: women’s health has not received the attention, research, or care it deserves. And we knew it was time for a change.

Today, Healthy Foundations has grown into a team of naturopathic doctors dedicated to women’s health supporting everything from period health, PCOS, and endometriosis, to fertility, pregnancy, postpartum, perimenopause, and beyond.

Our team is passionate about evidence-based medicine, and about listening, supporting, and guiding women through every stage of life. 💛

With love, the HFNC team

09/24/2025

💤 Estrogen & Sleep

Estrogen helps regulate serotonin and melatonin, brain chemicals that influence how easily you fall asleep, how often you wake in the night, and how refreshed you feel in the morning.

This is why sleep issues often show up during:
📍 Puberty (temporary hormone shifts)
📍 Perimenopause (hot flashes + night sweats)
📍 Menopause (lighter, less restorative sleep)

If sleep has become more difficult, it isn’t “just aging” or “all in your head.” Hormonal shifts, including estrogen, can play a real role.

Better sleep is possible. If restless nights are affecting you, your healthcare team can help you explore your options.

09/08/2025

Did you know that as we age, our muscles don’t respond to protein the same way they did in our 20s?

This is called anabolic resistance and it means that one gram of protein has less impact on muscle growth and repair in midlife compared to early adulthood.

The result?
It’s harder to build muscle and easier to lose it as we move through our 40s, 50s, and beyond.

However…one is not doomed in midlife ( it is a beautiful transition ). We just always say strength training + adequate protein = your best tools to protect muscle. 😊

Having muscle truly is imperative for long term health, for so many reasons including but not limited to;
🦴 Support bone density
❤️ Protect cardiovascular health
🧠 Maintain cognitive function
⚡ Boost metabolism and energy

This is why lifting weights in midlife isn’t just “nice to have”…it’s essential for protecting your long-term health.

✨

08/28/2025

✨ When supporting male fertility, one of the key nutrition patterns we emphasize is the Mediterranean diet.

🍅🥬🍇 This way of eating focuses on:
• Fruits & vegetables
• Whole grains & legumes
• Olive oil, nuts, & seeds
• Fish & lean proteins
• Limiting processed foods, red meat & added sugars

📊 What the research shows:
Men who follow the Mediterranean diet tend to have higher s***m count, better motility (movement), and healthier morphology (shape).

These benefits are thought to come from nutrients like omega-3s, antioxidants (vitamins C & E, selenium, zinc), and fiber, which support s***m development and protect against oxidative stress.

While improvements in pregnancy/IVF outcomes aren’t yet proven, the evidence is strong for improving semen quality.

📖 Reference:
Agarwal R, Salas-Salvadó J, Davila-Cordova E, et al. Mediterranean Diet, Semen Quality, and Medically Assisted Reproductive Outcomes in the Male Population: A Systematic Review and Meta-Analysis. Adv Nutr. 2025;16:100454. doi:10.1016/j.advnut.2025.100454. PMID: 40334480

***m

08/11/2025

🩺 What’s the difference between LDL and Non-HDL cholesterol?

We often hear about LDL … the “bad” cholesterol … but also Non-HDL cholesterol helps. gives a bigger picture.

Non-HDL cholesterol = all the cholesterol that’s NOT HDL.

That means it includes LDL plus other cholesterol particles that can affect your heart health.

Why does this matter? Non-HDL cholesterol shows your total amount of “bad guys”.

Knowing both LDL and Non-HDL numbers can help you and your healthcare provider understand your heart risk more clearly and make smarter choices for your health.

Remember, cholesterol is just ONE part of your health … and there’s so much you can do to support your heart every day! 💛

07/30/2025

This is pretty neat, cholesterol & menopause ….what is the link;

Around menopause, starting about a year before and continuing a year after, your body’s ability to handles cholesterol changes. This is mainly due to the natural drop in estrogen, which plays a huge role in keeping your heart healthy.

Here’s what science shows:
• LDL cholesterol goes up.
• Total cholesterol and ApoB levels increase, meaning more potentially harmful cholesterol particles in your bloodstream.
• HDL cholesterol may not decrease in amount, but it can become less protective, sometimes even turning less friendly to your arteries.

BUT here’s the empowering truth: knowing this gives you power.

This phase is a crucial window to take intentional steps, through nourishing foods, movement that feels good, stress management, and medical care…to protect your heart and thrive 💛.

Menopause is a transition, not a setback. Your heart health matters now more than ever, and with the right support, you can embrace this stage with strength and vitality.

07/15/2025

Hot flashes are one of the most common symptoms during menopause and while HRT is often the most effective option, it’s not the only way to find relief.

Here are a few other ways research has shown to support hot flashes;
• A Mediterranean-style diet (rich in olive oil, fiber, omega-3s, and lean protein)
• Sage capsules
• Soy isoflavones
• Omega-3 supplements
• Mind-body approaches like hypnosis
• Reducing alcohol
• Movement

None of these are guaranteed but they might offer support depending on the person.

Not medical advice, just sharing what the research says. Check with your provider if you’re exploring something new.

07/02/2025

This article makes our brains feel like Inception .. endometriosis and early menopause both increase cardiovascular risk, but they’re also linked to each other? 🤯.

Heart health monitoring and attention to menopause timing can be so powerful In terms of supporting BOTH populations! An increase in cardiovascular risk is just reason to support one’s health, by no means is thing to be fearful of 💛.

Endometriosis and cardiovascular risk:
➡️Women with endometriosis have a higher risk of cardiovascular disease. Chronic inflammation and hormonal imbalances associated with endometriosis can impair blood vessel function and contribute to heart disease.

Early endometriosis–early menopause connection:
➡️ Endometriosis is linked to earlier natural menopause. Early menopause means less lifetime exposure to estrogen, a hormone that protects blood vessels and supports heart health. This shorter estrogen exposure significantly raises the risk of cardiovascular disease.

Early menopause and heart disease:
➡️ Even without endometriosis, early menopause (before age 45) is a known risk factor for heart disease. The earlier loss of estrogen, which supports vascular health, increases lifetime cardiovascular risk.

Role of treatments:
➡️ Surgical removal of ovarian cysts can reduce ovarian reserve and may further speed up menopause, adding to cardiovascular risk.

06/26/2025

The TG/HDL ratio;

This simple calculation - your triglycerides divided by your HDL cholesterol - can quietly reveal insulin resistance, long before your blood sugar or A1C goes up.

Why does that matter? Because insulin resistance is the root of so many health concerns: fatigue, weight changes, PCOS, inflammation, high blood pressure, and even increased cardiovascular risk.

Research shows that even when A1C is the same, people with a higher TG/HDL ratio:
• Need more medications
• Experience more complications
• Have a higher risk of cardiovascular events

A ratio above 3.0 (mg/dL) or 1.8 (SI units) is a signal - it may not mean something is wrong yet, but it tells us your metabolism is under strain.

The LOOK AHEAD trial found that over 40% of participants had high TG and low HDL at baseline and those with both were far more likely to experience events like stroke or heart attack.

This is why I love using TG/HDL as a practical marker:
✔️ It’s part of basic bloodwork
✔️ It’s affordable and accessible
✔️ It reflects real metabolic function
✔️ It gives us a head start—so we can act before disease develops

Sometimes the best medicine is early detection, education, and steady support.

06/25/2025

We’re excited to introduce our Perimenopause & Menopause Guide — a free resource to help you understand what’s happening in your body—and why—so you can move through this stage with knowledge.

Whether you’re noticing changes or just want to be prepared, this guide offers evidence-based info and practical tips to support you every step of the way.

👉 Grab your free copy here: https://golden-forest-25236.myflodesk.com/fyepgjxg8b

06/23/2025

Hi everyone! The dispensary will be closed for a summer holiday next week, June 30th to July 4th. Dr. Meagan McLaren is available for appointments, so please visit our website to book online. Thanks and have a great day. :)

06/09/2025

Pregnancy is more than a milestone, it’s a window into your future health.

Gestational diabetes (GDM) occurs when your body can’t regulate blood sugar well during pregnancy. While many think it’s just a temporary issue, GDM actually reveals how your metabolism is functioning under stress and it’s one of the earliest signs that your body might be at increased risk for Type 2 diabetes and cardiovascular disease down the road.

Studies show that women with a history of GDM are 8 to 10 times more likely to develop Type 2 diabetes later in life. Plus, the risk of heart disease is also significantly higher.

The encouraging part? GDM is a powerful early warning that allows us to intervene with targeted postpartum care, lifestyle changes like balanced nutrition and regular physical activity, and ongoing health monitoring.

This means you can take steps today to reduce your risk and protect your long-term health.

If you or someone you know has experienced GDM, please remember it’s not “just a pregnancy thing.” It’s a valuable opportunity to advocate for your health and make meaningful changes for your future.

✨ You deserve support and guidance on this journey — and that’s what we’re here for.

Address

1054 Monaghan Road, Unit LL04
Peterborough, ON
K9J5L3

Opening Hours

Monday	9am - 1pm
Tuesday	9am - 4pm
Wednesday	12pm - 6pm
Thursday	9am - 4pm

Telephone

+17052435163

Website

http://www.healthyfoundations.ca/

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