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Menopause and women's health courses, stage by stage

From the first signs of perimenopause to life after menopause: understand the changes, prepare for your appointment and plan food, movement and work around them.

  • 15 courses
  • Tools in every course
  • Certificate included

Menopause is confirmed after 12 consecutive months without a period, and the average age in Canada is 51. The years before it, called perimenopause, can last up to 10 years and bring changes to periods, sleep, mood, memory, temperature and the bladder. Hot flashes affect up to 80% of people going through menopause, according to a Government of Canada menopause guide.

Canada has no single federal menopause guideline. Health care providers often refer to guidance from the Society of Obstetricians and Gynaecologists of Canada (SOGC) and the Canadian Menopause Society, which covers symptoms, menopausal hormone therapy (MHT, often called HRT), bladder and vaginal changes, mood, bones and heart health. Our courses explain those options so you can have a clearer conversation with your family doctor, nurse practitioner or pharmacist. They do not recommend a treatment, and no food or supplement in them is presented as a remedy for symptoms.

The everyday side runs through every course. The Government of Canada guide lists calcium of 1,000 to 1,200 mg a day, vitamin D of 400 to 2,000 IU a day and 150 minutes of activity a week, and Health Canada advises a daily 400 IU vitamin D supplement for everyone over 50. The nutrition courses, authored by Dr Aqsa Mukhtiar, PhD in Nutrition, turn that into meal plans, grocery lists and intake checkers.

All menopause and women's health courses

Premium

Menopause & Women's Health

Complete Menopause Nutrition Course

Our fullest menopause food course: bone- and heart-friendly eating, a 7-day planner, a label cheat sheet and a 90-day plan to follow.

  • 4 hours 30 min
  • 8 tools
  • 9 modules
C$34.99Buy
Focused

Menopause & Women's Health

Perimenopause Nutrition

Everyday eating for the perimenopause years, with trackers to spot your own patterns and a weekly meal planner.

  • 2 hours 20 min
  • 4 tools
  • 8 modules
C$27.99Buy
Focused

Menopause & Women's Health

Menopause and Healthy Weight

Realistic midlife habits for food, strength and sleep, with waist and protein trackers and a BMI and waist-to-height calculator.

  • 2 hours
  • 5 tools
  • 7 modules
C$27.99Buy
Focused

Menopause & Women's Health

Menopause Meal Planning

Four weeks of easy, balanced midlife meals, with ready grocery lists, a batch-cook routine and recipe cards.

  • 2 hours
  • 4 tools
  • 6 modules
C$24.99Buy
Foundation

Menopause & Women's Health

Understanding Perimenopause

The signs of perimenopause in plain English, a cycle and symptom diary and a prep sheet for a useful appointment.

  • 1 hour 10 min
  • 3 tools
  • 6 modules
C$19.99Buy
Focused

Menopause & Women's Health

Hot Flashes & Night Sweats: Practical Coping

Practical coping for hot flashes and night sweats: a trigger diary, cooling checklists for home and work and a night-time plan.

  • 2 hours
  • 4 tools
  • 7 modules
C$24.99Buy
Focused

Menopause & Women's Health

Menopause, Mood and Anxiety

Understand menopause mood changes, track your own patterns, build a coping plan and know when and where to get support.

  • 2 hours
  • 4 tools
  • 6 modules
C$27.99Buy
Focused

Menopause & Women's Health

Menopause Brain Fog and Memory

Practical memory and focus tools for home and work, a brain fog tracker and a clear check for when to talk to your doctor.

  • 1 hour 50 min
  • 4 tools
  • 6 modules
C$24.99Buy
Focused

Menopause & Women's Health

Strength Training for Menopause

A safe 8-week strength plan for perimenopause and beyond, with exercise cards and a log that works around your symptoms.

  • 2 hours
  • 4 tools
  • 7 modules
C$27.99Buy
Focused

Menopause & Women's Health

Pelvic Floor and Bladder Health in Menopause

Pelvic floor (Kegel) exercises with a 12-week plan, a bladder diary and a practice log, plus clear signs for when to see your doctor.

  • 2 hours
  • 5 tools
  • 6 modules
C$24.99Buy
Focused

Menopause & Women's Health

Menopause at Work (for women)

Get through the working day and ask for what you need, with an accommodation request letter, a symptom diary and a manager conversation script.

  • 2 hours
  • 4 tools
  • 6 modules
C$27.99Buy
Focused

Menopause & Women's Health

Menopause Awareness for Managers

For managers and HR: a manager checklist, a conversation guide, an accommodations list and a menopause policy starter template.

  • 2 hours
  • 4 tools
  • 6 modules
C$29.99Buy

Related topics

Finding your way around the menopause courses

Understanding menopause and your options

Food and weight

Symptoms day to day

Strength and work

What the menopause tools do

  • Symptom trackers and diaries: record hot flashes, mood, sleep, focus or bladder habits over several weeks, then download a summary for your appointment.
  • Appointment question lists: what to ask about symptoms and MHT, written down in advance so nothing gets missed.
  • Options comparison sheet: an education-only overview of the choices your provider may discuss.
  • Calcium and vitamin D intake checker: add up milk, yogurt, fortified beverages, canned fish with bones and other sources across a day.
  • Meal planners, grocery lists and recipe cards: four weeks of simple, balanced meals for midlife.
  • Strength plan, workout log, adjustments letter and manager script: for building strength and asking for support at work.

When to book an appointment

Make an appointment with your provider if:

  • symptoms are affecting your daily life, work or relationships
  • you are under 45 and your periods have become irregular or stopped, or you have other menopause symptoms
  • you have any bleeding after menopause, meaning 12 months or more after your last period
  • your periods become very heavy, or you bleed between periods or after sex

If you have felt low most days for two weeks or more, talk to your provider. If you are thinking about ending your life, contact 9-8-8 by call or text, day or night, or dial 911.

Menopause courses: your questions

Is MHT the same as HRT?

Yes. Menopausal hormone therapy (MHT) is the term most Canadian health care providers now use for what many people still call hormone replacement therapy (HRT). The courses use MHT and explain both terms.

Will a course tell me whether to take MHT?

No. The courses explain what MHT is, the questions to ask about benefits and risks, and the alternatives, so you can decide with your family doctor, nurse practitioner or pharmacist.

Is there a special menopause diet?

There is no official menopause diet in Canada. The courses build on Canada's Food Guide, with attention to calcium, vitamin D, fibre and protein foods at most meals, and strength activity for bones and muscle.

How long does perimenopause last?

It varies. The Government of Canada menopause guide notes it can last up to 10 years before periods stop for good. A symptom tracker helps you and your provider see how things are changing.

Can the Menopause at Work course help me talk to my employer?

Yes. It includes a letter template, a symptom-at-work diary and a conversation script. Workplace rules differ by province and employer, so the course does not give legal advice.

What if my menopause started early?

Periods stopping before 40, or symptoms that start very early, need assessment by a family doctor, nurse practitioner or specialist. The courses give general information, but your care team should guide your care.

Official sources

More topics

Walk into your appointment prepared

Start a symptom tracker today; after a few weeks you will have a clear summary to take with you.

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