Discover Your Non-Negotiables: A Guide For Naturopathic Care For Menopause And Perimenopause
- Dr. Tamarah Chaddah, ND
- Nov 17
- 3 min read
By: Dr. Tamarah Chaddah, ND, MSCP (f. NAMS) | Menopause Practitioner
Follow me on socials @drchaddahnd
As a Naturopathic Doctor in Aurora, Ontario who supports women through perimenopause and menopause, both in-person and virtually across Ontario, I often talk with patients about the importance of consistency and self-care, whether it's in the clinic, or over a Zoom video chat. One of the most powerful tools for maintaining balance during hormonal transitions is identifying your non-negotiables.
The daily practices or routines that exist solely for you...the things that nurture your well-being and help you feel grounded, centered, and present. For some, it’s a morning yoga flow or journaling. For others, it might be a mindful cup of tea, time in nature, or simply a few quiet moments before the day begins.
Let's get into how you can create a list of non-negotiables that both meets you where you're at on your health journey, AND pushes you to prioritize yourself on a more regular basis. Because, Naturopathic care for menopause should be it's own non-negotiable!
Let's get into it!
Disclaimer:
This content is for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, naturopathic doctor, or other qualified healthcare provider with any questions you may have regarding a medical condition or health concern. Never disregard professional medical advice or delay seeking it because of something you have read here.
Use My List Of Non-Negotiables As Inspiration:
I began my perimenopause journey very early in my late 30s, and it really taught that prioritizing your health and wellness during this transition is of the utmost importance. So many things are changing in your life during this time, and having little anchors throughout your week that you know are waiting for you can be a huge gamechanger.
Here's My Non-Negotiables:
A few minutes of morning meditation
You don't need to meditate for 30min a day, or even every day, but having a routine where you can pause, bring awareness to the body, and ground yourself, can be huge.
A great cup of coffee in silence
One of the greatest joys in life is enjoying a cup of coffee alone, and although it's not always possible, prioritizing this can make a huge difference in your day-to-day.
A refreshing walk outdoors
As the days grow shorter here in Aurora, the Greater Toronto Area, and all of Ontario, getting outside, even for 10 minutes a day, makes a huge difference in your day. Even sitting by a window with indirect sunlight helps!
These simple practices are what keep me balanced and grounded—especially when life feels chaotic. When I notice I’m feeling off, it’s often because I’ve let one of these go. Returning to them helps me reset, refocus, and feel more like myself.
At first, I viewed these routines as optional “nice-to-haves.” Now, I see them as essential. They are non-negotiable because when I make time for them, I show up better for myself, my loved ones, and my patients. Take what resonates and leave what doesn't.
Your list is yours to make!
I invite you to reflect:
Start by asking yourself these questions:
What small habit can help you feel your best physically?
What small habit can help you feel your best emotionally?
What small habit can help you feel your best mentally?
These three elements come together to create a holistic image of what health can look like in perimenopause.
And remember: Down the road, these may change and that's okay. This time in your life is all about change, so adapt where necessary and experiment on what makes you feel your best.
During perimenopause and menopause, these practices can be even more important. As your hormones shift, your body and mind may need new forms of support. Establishing simple, nourishing rituals can help you stay steady, reduce stress, and promote hormone balance naturally.
When we feel better, we do better, plain and simple.
Naturopathic Care For Menopause and Perimenopause in Aurora, Ontario
If you’re looking for personalized guidance on how to support your health and well-being during perimenopause or menopause, I offer virtual naturopathic consultations across Ontario and in-person appointments in Aurora. So, whether you're here in the Greater Toronto Area, or more south in London, or Windsor, Ontario, I'd be happy to be part of your menopause journey.
Together, we can create a care plan that fits your unique needs, lifestyle, and goals.
🌸 Book a virtual or in-person appointment today and take the next step toward feeling like yourself again.
Follow me on socials @drchaddahnd
