Paulette Kydd, Registered Holistic Nutritionist

01/24/2026

01/23/2026

01/21/2026

🌟 The Power of Vitamin C: My Health Game-Changer 🍊💪

A few years ago, I started paying more attention to the nutrients my body needed to feel my best, especially as I navigated perimenopause and menopause. One nutrient that stood out was Vitamin C—and let me tell you, it's been a game-changer!

I always knew Vitamin C was great for immune health, but I didn’t realize just how much it could help with other menopausal symptoms. Here's how it’s made a difference for me:

✨ Boosted Immune Support:
Menopause can sometimes leave us feeling run-down, so I love how Vitamin C supports my immune system, helping me stay healthy during seasonal changes.
✨ Supports Collagen Production:
As we age, collagen production naturally declines, affecting our skin and joints. Vitamin C plays a crucial role in collagen synthesis, and since I've been adding more to my diet, I've noticed my skin feeling firmer and my joints feeling more comfortable.
✨ Helps with Energy:
Vitamin C is involved in energy production, and trust me, with the hormonal changes we experience during menopause, I could use all the natural energy boosts I can get! I feel more vibrant and less fatigued since making sure I’m getting enough Vitamin C.
✨ Reduces Inflammation:
Inflammation can increase during menopause, and Vitamin C has strong anti-inflammatory properties. It's been a relief to feel more balanced and less sore, especially when it comes to managing joint discomfort.

From citrus fruits to bell peppers and leafy greens, I’ve been loving the variety of Vitamin C-rich foods in my diet. It’s made such a difference in my overall health, and I’m so glad I made this powerful nutrient a priority.

How do you get your Vitamin C? Share your favourite sources below! 👇

01/18/2026

💡 Circadian Rhythm & Menopause: How to Stay Balanced in the Dark Winter Months 🌙🕒

During perimenopause and menopause, hormonal fluctuations can already disrupt your circadian rhythm—the body’s internal clock that regulates sleep, energy, and mood.

Add the shorter days and longer nights of winter, and it can feel even harder to get quality rest and stay energized. The lack of sunlight, colder temperatures, and increased time indoors can throw your body’s natural rhythm off track, making it a challenge to stay in sync.

✨ Why Your Circadian Rhythm Matters During Menopause:
✔️ Improves Sleep: A healthy circadian rhythm can help combat insomnia, night sweats, and restless sleep.
✔️ Boosts Energy: Keeps you feeling alert during the day and helps you wind down at night.
✔️ Supports Mood: Balances hormones like serotonin, which can help prevent seasonal mood dips.

✨ Why Winter is Challenging for Your Circadian Rhythm:
Less Daylight: Shorter days and reduced sunlight can mess with your body’s natural sleep-wake cycle, making you feel sluggish or disconnected from your energy rhythms.
Increased Darkness: The lack of sunlight can lower serotonin levels, contributing to mood swings, depression, or fatigue.
Cold Weather & Comfort Food: Spending more time indoors and reaching for heavier foods can disrupt your body’s internal balance and energy levels.

✨ Tips to Support Your Circadian Rhythm This Winter:
🌞 Embrace Morning Light:
Try to spend 10–15 minutes outdoors in natural light early in the morning, even on cloudy days.
If natural light is scarce, invest in a light therapy lamp to simulate sunlight and boost your mood.
⏰ Stick to a Schedule:
Go to bed and wake up at the same time each day, even on weekends, to keep your internal clock steady.
Create a calming evening routine—dim the lights, avoid screens, and relax before bedtime.
💡 Limit Artificial Light at Night:
Avoid blue light from screens 1–2 hours before bed to help your body prepare for rest.
Opt for warm, soft lighting in the evening to set the mood for sleep.
🍴 Time Your Meals:
Eat larger meals earlier in the day to keep your energy stable.
Avoid caffeine and heavy meals late in the evening to promote better sleep quality.
🏃‍♀️ Stay Active:
Get outside for a brisk walk or do a light workout during daylight hours to boost your energy and mood.
Even indoor yoga or stretching helps you stay energized and sleep better at night.

✨ Bonus Tip: Practice mindfulness or relaxation techniques to help reduce stress, which can disrupt your circadian rhythm.
Winter may bring longer nights and colder days, but with these small adjustments, you can stay in sync and support your body through menopause.

What’s your favourite tip for thriving during the darker months? Share in the comments below! 👇

01/15/2026

I loved being outside in the snow as a kid… skating, sledding, building snowmen…
Somehow that changed as a got older…lol… I couldn’t seem to tolerate the cold temperatures! Do you find this too?

But I always felt better after being in the fresh air… so a couple of years ago, I decided to invest in proper outdoor wear - warmer boots and a longer, down-filled coat - so that I could be more comfortable in the cold air. It has made a huge difference in my willingness to get outside for a walk in the cold weather!

💡 Stay Active During Menopause—Even in the Cold! ❄️🏃‍♀️

Don’t let chilly weather slow you down! Staying active during perimenopause and menopause is key to managing symptoms like fatigue, weight gain, and mood swings, even when it’s cold outside. With a little creativity and preparation, you can keep moving and feel your best all season long.

✨ Why Staying Active is Vital During Menopause:

✔️ Boosts energy and fights fatigue.
✔️ Helps manage weight and maintain muscle mass.
✔️ Reduces stress and improves mood.
✔️ Supports heart and bone health, which are extra important during menopause.

✨ Cold-Weather Activity Ideas:

🌟 Outdoor Fun:
Bundle Up and Walk: Layer up and enjoy brisk walks to boost circulation and clear your mind.
Try Winter Sports: Snowshoeing, cross-country skiing, or even sledding with the grandkids can be great workouts!
Yard Chores: Shovel snow or rake leaves—functional fitness at its finest.
🌟 Indoor Activities:
Mall Walking: Warm, safe, and perfect for staying social while you log your steps.
At-Home Workouts: Follow fitness apps or YouTube videos for yoga, strength training, or dance cardio.
Living Room Dance Breaks: Turn up the music and move!
🌟 Cold-Weather Tips:
Dress in Layers: Wear moisture-wicking fabrics to stay warm and dry.
Stay Safe: Be mindful of slippery conditions outdoors and wear proper footwear.
Warm Up First: Do light stretches indoors before heading outside.

Set a Schedule: Consistency is key—commit to daily movement, even if it’s just 10 minutes!

Staying active doesn’t have to be complicated. Whether you’re enjoying a winter walk or dancing in your living room, every bit of movement helps you feel stronger and healthier during menopause.

What’s your favourite way to stay active in cold weather? Share your tips below! 👇

01/13/2026

I used to pride myself on how much stress I could handle… until I hit perimenopause.

Then it seemed like I couldn’t handle much stress at all - I was irritable and short-tempered with my family and felt like I wanted to pull my hair out most of the time. I felt like I was going crazy… I wish someone would have told me this at the time….

💡 Stress & Menopause: How It Affects Your Symptoms (and What You Can Do) 🧘‍♀️💙
Stress is a normal part of life, but during perimenopause and menopause, it can intensify symptoms and make hormonal changes feel even more overwhelming. Understanding the connection between stress and menopause can empower you to take control and find relief.

✨ How Stress Impacts Menopausal Symptoms:

✔️ Intensifies Hot Flashes
Stress can trigger the body’s "fight or flight" response, making hot flashes more frequent and severe.
✔️ Disrupts Sleep
High cortisol levels (the stress hormone) can lead to insomnia or restless sleep, leaving you feeling exhausted.
✔️ Increases Weight Gain
Stress hormones can promote belly fat storage, especially during menopause when metabolism naturally slows.
✔️ Affects Mood
Stress can worsen mood swings, irritability, and anxiety, already heightened by fluctuating hormones.
✔️ Weakens Immunity
Chronic stress can suppress your immune system, leaving you more susceptible to illness.

✨ How to Reduce Stress During Menopause:
🌿 Practice Mindfulness: Incorporate deep breathing, meditation, or yoga to calm your nervous system.
🏃‍♀️ Stay Active: Regular exercise helps reduce cortisol levels and boosts feel-good endorphins.
🥗 Nourish Your Body: Eat a balanced diet rich in whole foods to stabilize blood sugar and support hormone balance.
💧 Stay Hydrated: Dehydration can make symptoms worse, so keep your water intake up.
🛏️ Prioritize Rest: Create a relaxing evening routine to improve sleep quality.
❤️ Practice Self-Care: Say no to overcommitments and take time for yourself to recharge.
🌟 Consider Adaptogens: Herbs like ashwagandha or rhodiola can help your body adapt to stress.

✨ Why It Matters:
Managing stress not only eases symptoms like hot flashes, fatigue, and mood swings but also supports your overall health and well-being during this transition.
If you want more strategies to help with your perimenopause journey .... including ways to manage STRESS... comment PERI below and I'll send you my info ⬇️⬇️

01/12/2026

💡 Why Homemade Muffins Are a Better Choice for Menopausal Women 🧁🌿

When it comes to muffins, homemade is the way to go—especially during menopause. Store-bought muffins may seem convenient, but they often contain hidden sugars, preservatives, and unhealthy fats that can aggravate symptoms like weight gain, blood sugar imbalances, and inflammation.

Here’s why making your own muffins is a healthier, more supportive choice for menopausal women:
✨ Control Over Ingredients:
Homemade muffins give you the power to use whole, nutrient-dense ingredients like whole grains, healthy fats, and natural sweeteners, which can help manage blood sugar levels and support hormone balance.

✨ Fewer Unwanted Additives:
Store-bought muffins are often packed with artificial additives, preservatives, and excess sugars, which can contribute to inflammation and mood swings. Homemade muffins allow you to avoid these unwanted ingredients.

✨ Customizable for Your Health Needs:
You can easily tweak homemade recipes to fit your dietary preferences or address symptoms like digestive issues, fatigue, or hot flashes. Add ingredients like flaxseed, chia seeds, or omega-3-rich nuts to boost anti-inflammatory benefits.

✨ Better for Weight Management:
Because you control the portion size and ingredients, homemade muffins are more likely to help with weight management by reducing excess sugar and refined carbs.

✨ Satisfy Cravings Naturally:
Homemade muffins made with whole food ingredients can help curb cravings and keep you satisfied without causing blood sugar spikes or crashes.

If you want more nutrition and health strategies to help you on your menopause journey... comment HELP below and I'll send you the info ⬇️⬇️

01/11/2026

💡 Bone Broth: A Menopause Superfood 🍵💪

Bone broth isn’t just comforting—it’s a powerhouse of nutrients that can help ease menopausal symptoms and support your health during this transformative time.

✨ Why Bone Broth is a Menopause Must-Have:
✔️ Supports Joint Health
Bone broth is rich in collagen, which helps cushion your joints—perfect for reducing stiffness or aches that may arise during menopause.
✔️ Boosts Skin Elasticity
Collagen also helps maintain skin hydration and elasticity, combating dryness and sagging caused by hormonal shifts.
✔️ Strengthens Bones
With calcium, magnesium, and phosphorus, bone broth provides the building blocks your body needs to support bone density as estrogen levels decline.
✔️ Improves Gut Health
Rich in gelatin and amino acids like glycine, bone broth can soothe your digestive system, which may be more sensitive during menopause.
✔️ Enhances Sleep and Mood
The glycine in bone broth promotes relaxation, helping improve sleep quality and mood during this sometimes challenging phase.

✨ Easy Ways to Enjoy Bone Broth:

🍲 Sip it warm as a nourishing drink.
🥣 Use it as a base for soups and stews.
🍛 Add it to sauces or cook grains in it for extra nutrients.

DIY Tip: Make your own by simmering grass-fed beef bones, chicken bones, or fish with veggies, herbs, and apple cider vinegar for 12-24 hours.

Bone broth is a simple yet powerful way to support your body through menopause. Plus, it’s delicious and versatile!

Want my recipe? Comment BROTH below and I’ll send it to you! 👇

01/10/2026

💡 Maximizing Kitchen Efficiency with Base Recipes! 🍽️✨

One of my favourite kitchen hacks is using base recipes with endless variations. It saves time, reduces stress, and keeps meals fresh and exciting! For example, I love my base blender muffin recipe, which I can tweak with different add-ins like berries, nuts, or even chocolate chips. It’s an easy way to have variety without reinventing the wheel every time!

If you want more delicious recipes and health strategies to help you on your menopause journey... comment MEAL PREP below and I'll send you my info⬇️⬇️👇