Healthy Foundations Naturopathic Clinic

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

Fibre is one of the most powerful (and overlooked) tools for heart health!It’s simple, accessible, and has a meaningful ...
02/11/2026

Fibre is one of the most powerful (and overlooked) tools for heart health!

It’s simple, accessible, and has a meaningful impact on cholesterol, blood sugar regulation, digestion, and metabolic health.

The basics:
• Soluble fibre forms a gel in the gut, binds cholesterol, and helps remove it from the body
• Insoluble fibre supports regular bowel movements by keeping food moving through the digestive tract

Common sources:
Oats, quinoa, beans, lentils, legumes, fruits, vegetables, starchy vegetables, ground flaxseed, chia seeds

Why fibre matters:
• Supports fullness and helps reduce overeating
• Improves blood sugar stability and supports weight management
• Promotes regular digestion (softens hard stool and firms loose stool)
• Feeds beneficial gut bacteria
• Helps lower LDL (“bad”) cholesterol

Intake targets:
• 5–10 g/day of soluble fibre is associated with LDL reduction
• Aim for 25–38 g/day total fibre
• Increase intake gradually and support it with adequate hydration

Fibre-rich meals can be practical, family-friendly, and enjoyable. :)

02/09/2026

Dr. Kristi ND’s midlife tip.

So well beautifully put, so many women struggle to support the foundations of health in midlife 💛. We see you….we acknowledge life is busy and wild but you also deserve rest, energy and recovery.

Cholesterol tests are helpful, but they don’t always tell the full story.Most people are familiar with LDL, HDL, and tri...
02/04/2026

Cholesterol tests are helpful, but they don’t always tell the full story.

Most people are familiar with LDL, HDL, and triglycerides. These markers matter. But they don’t always capture how many cholesterol-carrying particles are circulating, which is a major driver of plaque buildup and cardiovascular risk.

That’s where newer markers like ApoB and lipoprotein(a) can add valuable insight, especially for people with insulin resistance, metabolic changes around menopause, PCOS, or a strong family history of heart disease.

Heart health isn’t about one number.
It’s about understanding your whole risk profile.

01/29/2026

Dr. Meagan ND’s midlife tip ✨.

YES, HRT can be a valuable tool to support this transition.

BUT

It is not THE ONLY tool, there are many non-hormonal options and means of support one can utilize to thrive through this transition 💛.

Osteoporosis causes bones to become weaker and more likely to break, but movement really does make a difference. 🦴💪A Coc...
01/28/2026

Osteoporosis causes bones to become weaker and more likely to break, but movement really does make a difference. 🦴💪

A Cochrane systematic review (one of the highest standards of medical evidence that combines results from multiple high-quality studies) found that regular exercise in postmenopausal women led to small but meaningful improvements in bone mineral density compared to no exercise. It was also associated with fewer fractures, about 4 fewer fractures per 100 women who stayed active.

After menopause, bone loss naturally accelerates due to declining estrogen. Exercise places healthy mechanical stress on bone, helping stimulate bone remodeling and slow the rate of bone loss over time.

👉 Strength training, weight-bearing movement, walking, and balance-focused exercise all count.
Consistency > perfection when it comes to bone health.

01/23/2026

Dr. Susan Joyce, ND’s top tip for midlife women ~ it is not always the hormones 💛.

Perimenopause & menopause are trending ( as they should be ! ) BUT there are many differentials to consider. Hormones can only take our health so far, other things need to be optimized as well 💛.

Bone health is often discussed as a single number on a scan, but in reality it is far more complex.Osteopenia and osteop...
01/19/2026

Bone health is often discussed as a single number on a scan, but in reality it is far more complex.

Osteopenia and osteoporosis represent different points along a spectrum of bone density and fracture risk. They are related, but they do not automatically require the same clinical approach. Meaningful assessment considers bone mineral density alongside additional factors such as age, medical history, medication use, lifestyle factors, and overall fracture risk.

Long-term bone health is supported through consistent resistance training, adequate nutrition, appropriate vitamin and mineral intake, hormonal considerations when indicated, and individualized prevention strategies.

If you have received a bone density result and are uncertain what it means for your long-term health, professional guidance can help clarify appropriate next steps.

If you’re still having a menstrual cycle and are in perimenopause, you do not have to wait to explore hormone therapy if...
01/08/2026

If you’re still having a menstrual cycle and are in perimenopause, you do not have to wait to explore hormone therapy if you’re symptomatic and an appropriate candidate.

One of the most common myths we hear is that hormone therapy is only for after periods stop. In reality, perimenopause is the transition, and that transition can last years.

A few important reminders:

Symptoms matter more than age

Perimenopause does not start at a specific birthday

Cycles can be regular, irregular, heavy, light and symptoms can still be significant

Everyone transitions differently

Perimenopause can look like changes in:
• Sleep
• Mood and anxiety
• Energy and recovery
• Brain fog and focus
• Cycles (including PMS or heavier bleeding)
• Metabolic health and body composition

Support during this stage is not about “pushing through” or waiting until things get worse. It’s about understanding what your body is doing now and choosing options that are evidence-based and appropriate for you.

If you’re curious, have questions, or just want clarity …that conversation can start sooner than you think.

APOE4 is a genetic marker that some people carry, and it’s talked about because it’s linked to a higher risk of developi...
12/01/2025

APOE4 is a genetic marker that some people carry, and it’s talked about because it’s linked to a higher risk of developing Alzheimer’s later in life.

But APOE4 is not a diagnosis, and it does not mean you will get Alzheimer’s.

We all have a gene called APOE that helps the brain move fats, repair cells, and clear out waste. There are different versions of this gene; APOE2, APOE3, and APOE4.

APOE4 is just one version, but it’s a bit less efficient at the cleanup and repair work, which is why it’s associated with increased risk over time.

People with APOE4 often benefit even more from habits that protect the brain, like:
• Regular movement and aerobic exercise
• Supporting heart, metabolic, and blood sugar health
• Eating whole, nutrient-dense foods
• Prioritizing good sleep
• Staying mentally active and socially connected

Think of APOE4 as a risk factor, not a destiny.

APOE4 🧠APOE4 is a genetic marker that some people carry, and it’s talked about because it’s linked to a higher risk of d...
12/01/2025

APOE4 🧠

APOE4 is a genetic marker that some people carry, and it’s talked about because it’s linked to a higher risk of developing Alzheimer’s later in life.

BUT APOE4 is not a diagnosis, and it does not mean you will get Alzheimer’s.

We all have a gene called APOE that helps the brain move fats, repair cells, and clear out waste. There are different versions of this gene, APOE2, APOE3, and APOE4.

APOE4 is just one version, but it’s a bit less efficient at the cleanup and repair work, which is why it’s associated with increased risk over time.

People with APOE4 often benefit even more from habits that protect the brain, like:
• Regular movement and aerobic exercise
• Supporting heart, metabolic, and blood sugar health
• Eating whole, nutrient-dense foods
• Prioritizing good sleep
• Staying mentally active and socially connected

Think of APOE4 as a risk factor, not a destiny. 💛

When we talk about preventative medicine, this is exactly what we mean.We have strong research showing that many of the ...
11/18/2025

When we talk about preventative medicine, this is exactly what we mean.

We have strong research showing that many of the same factors that increase cardiovascular risk also increase long-term risk for cognitive decline, including mild cognitive impairment and dementia. AND most of these factors are modifiable.

Here’s what we know:

• Consistently elevated BP can damage the small vessels that supply the brain. Studies show that midlife hypertension is one of the strongest predictors of cognitive decline later on.

• Cholesterol doesn’t just affect the heart. Higher ApoB and LDL levels contribute to atherosclerosis everywhere, including the vessels that nourish the brain. Improved lipid profiles are linked with lower vascular dementia risk.

• Constant hyperglycemia increases inflammation, oxidative stress, and vascular injury, all of which impact brain health. Insulin resistance is increasingly recognized as a major contributor to cognitive changes over time.

• Smoking & low physical activity reduce circulation and oxygen delivery. Regular movement improves blood flow to the brain, supports neuroplasticity, and helps regulate BP, glucose, and lipids simultaneously.

• Poor sleep…sleep is when the brain clears metabolic waste through the glymphatic system. When sleep is consistently disrupted, this clearing system is less effective, and it shows up in research as worse cognition over time.

This is why early action matters. We don’t wait for symptoms to appear before supporting your heart, brain, and metabolic health because the changes start decades earlier.

Preventative care lets us identify risks, make small sustainable changes, and protect long-term wellbeing before problems develop.

11/14/2025

Cardiovascular disease is the leading cause of death in women, and the menopause transition is a critical period where risk begins to rise. This paper highlights how blood pressure, LDL, ApoB, Lp(a), insulin resistance, and visceral fat all increase during menopause, contributing to accelerated atherosclerosis.

The review also reinforces that menopause hormone therapy (MHT) has a nuanced cardiovascular profile. Older synthetic oral formulations were associated with higher coronary and stroke risk, particularly when started later in life. In contrast, modern low-dose transdermal estrogen paired with micronized progesterone appears to have a more favourable cardiovascular risk profile, especially when initiated within 10 years of menopause onset.

A key takeaway: MHT is not a cardiovascular prevention strategy.

Instead, the transition through menopause is an important window to screen for cardiovascular risk using blood pressure, lipids, ApoB, Lp(a), glucose/insulin markers.

The more we recognize menopause as a cardiovascular turning point, the earlier we can support women in protecting long-term heart health.

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

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