Dr. Malia Swanson

Dr. Malia Swanson Welcome! I’m a board-certified family medicine physician and a certified menopause expert with The Menopause Society. https://linktr.ee/dr_malia_swanson

I’m passionate about educating and supporting women during the perimenopause transition and beyond.

Omega-3s are a wonderful part of a healthy diet, but they're especially important during perimenopause and menopause.Ome...
05/03/2026

Omega-3s are a wonderful part of a healthy diet, but they're especially important during perimenopause and menopause.

Omega-3 fatty acids are essential fats that the body can't produce on its own. They're well-known as anti-inflammatories, but they can target menopausal symptoms specifically, by:

- reducing joint pain and stiffness
- improving depression and anxiety symptoms and stabilizing mood
- supporting hormonal balance
- protecting cardiovascular health by lowering blood pressure and reducing cholesterol levels.

Incorporate Omega-3s into your diet with:
- Fatty fish like salmon or mackerel
- Chia seeds
- Flax seeds
- Walnuts

05/01/2026

Let's talk about some of the questions we frequently get about using continuous glucose monitors (CGMs).

You can wear your CGM while:
- Swimming
- Using a hot tub
- Using a sauna
- Working out
- Traveling

The sensor will store data, even when you're away from your phone.

04/28/2026

Our Seca body composition scanner is a fantastic tool to help you track your progress!

It tracks metrics like lean muscle mass, skeletal muscle mass, and visceral adipose tissue, giving you a clearer picture of your health and your progress towards your goals-because weight alone doesn't tell the full story.

04/27/2026

Oral estrogen is not my first or second choice for women in perimenopause or menopause. Why? It's metabolized through the liver, which leads to an increased risk of clots and cardiovascular issues. For most women, topical estrogen patches, creams, sprays or gels are the best choice.

Iron is essential during menopause and perimenopause. If you're feeling tired and foggy, let's take a closer look at you...
04/24/2026

Iron is essential during menopause and perimenopause. If you're feeling tired and foggy, let's take a closer look at your iron levels.⁠
⁠
- Falling estrogen levels make it harder for your body to absorb iron⁠
- Hormonal shifts during this time can cause heavy bleeding, further lowering your iron levels⁠
- And if that wasn't tough enough, anemia can worsen the menopausal or perimenopausal symptoms that you're already experiencing!⁠
⁠
Try adding more iron-rich foods to your diet during this season, like fish, eggs, chicken, lentils, black beans, leafy greens, broccoli, asparagus, or quinoa.⁠
⁠
To optimize iron absorption:⁠
- Consume iron with Vitamin C. For example, add lemon juice to your leafy greens, or add bell peppers to your salad⁠
⁠
- Stagger coffee, tea, and calcium supplement intake, as these inhibit iron absorption⁠
⁠

04/22/2026

Learn how to inject your GLP medications from our nurse, Jayme Swanson, RN! This video is intended for educational purposes only and is not medical advice.

1) Gather your supplies. We recommend 30 unit insulin syringes.

2) Uncap your vial and clean the top with an alcohol swab

3) Follow the instructions on your prescription. Whatever your dose of medication is, draw up the same units of air into the syringe

4) Push the air into the medication vial

5) Then turn the vial upside down and draw up the correct dosage of your medication

6) Clean your skin at the injection site with an alcohol swab

7) Inject the medication.

I had a great time speaking at the Women's Health Night at , alongside .healthcoaching, and Kim McCormack, where we dis...
04/21/2026

I had a great time speaking at the Women's Health Night at , alongside .healthcoaching, and Kim McCormack, where we discussed nutrition strategies for menopause. ⁠
⁠
Nutrition doesn’t have to be a total reinvention. Start by tracking one day — macros, fiber, calcium, just to see reality. Then take one step toward more protein, fiber, calcium. That’s the whole framework: small, intentional, and realistic.⁠

04/20/2026

Getting enough protein at breakfast can be tricky. Here's one of my favorite breakfasts:

- Whole wheat bagel (for fiber)
- Instead of cream cheese, I use cottage cheese or Greek yogurt for added protein
- Lox provides protein and omega-3s
- Add a side of edamame for increased protein and fiber

This quick and easy breakfast packs 30g of protein!

04/16/2026

Nutritional yeast has so many benefits! It's packed with B vitamins, especially B12, so it supports energy levels. It also boosts heart health, supports immune function, and is a great source of both antioxidants and protein.

You can add nutritional yeast to any meal for a savory, cheesy-tasting boost.

04/09/2026

H**p seeds, also called h**p hearts, are an under-recognized superfood!

They pack almost 10g of protein in 3tbsp. They're rich in omegas, which support heart and skin health, and they're high in essential minerals like iron and magnesium.

There are many ways to add these to your diet: you can sprinkle them on top of yogurt, add them to a smoothie, add them to whatever you're baking, or sprinkle them on top of a salad. They don't have a strong flavor, so the options are almost endless.

**phearts

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Lafayette, CO
80026

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