3 Things Every Midlife Woman Should Know (from the Canadian Menopause Society Biennial Meeting)
By Erica Petersen, Nurse Practitioner – Coven Women’s Health
Earlier this month, I had the opportunity to attend the Canadian Menopause Society Biennial Meeting in Montreal—a gathering of global experts advancing care for women in midlife. Our co-founder, Dr. Michelle Jacobson, was a keynote speaker, and the energy was incredible.
Here are 3 key takeaways from the meeting every woman navigating perimenopause or menopause should know.
1. Not All Sleep Is Created Equal
Many of us think we’re sleeping “enough”—but are we getting restorative sleep?
One of the most talked-about themes at the conference was the connection between sleep quality and symptoms like brain fog, mood changes, and vasomotor symptoms (hot flashes, night sweats). In midlife, our sleep becomes more fragmented, meaning we get fewer deep sleep cycles—no matter how long we’re in bed.
At Coven, we’re seeing this every day: roughly 90% of women between 35–60 report issues with sleep.
💡 Pro tip: Understanding the cause of your sleep disturbance matters. Is it hormonal? Mood-related? Bladder-related? Each has its own treatment path—ranging from MHT (menopausal hormone therapy), to sleep meds like DORAs, to vaginal estrogen or pelvic floor therapy.
“Restorative sleep is critical for brain function, emotional resilience, and energy. Treat the root cause of your sleep disturbance—not just the symptoms.”
2. Creatine, Protein, and Midlife Muscle Health
Yes, creatine is more than a gym-bro supplement—it’s gaining serious traction in menopause care.
The latest research recommends 5g of creatine monohydrate daily for postmenopausal women. When paired with resistance training, it can help support muscle strength, lean body mass, and long-term metabolic health.
Protein needs also increase with age:
Women under 65: ~1.6g protein/kg body weight daily
Women over 65: ~1.2–1.6g/kg daily
This usually breaks down to 30–35g of protein per meal.
“You can’t supplement your way out of muscle loss—but the right fuel + strength training can change the game.”
3. You’re Not Alone. And That Changes Everything.
Beyond the data, what stood out most was the atmosphere: it felt like a real-life Coven—a group of women showing up for each other.
There’s real momentum in women’s health right now. More research. More treatment options (including FDA-approved non-hormonal options for hot flashes). More community. And a growing understanding that feeling heard is often just as powerful as getting a prescription.
We see it every day at Coven:
“Starting treatment here was life-changing. I finally feel like myself again.”
Need a Place to Start?
Our $99 Health Navigation Consult is a 30-minute appointment designed to give you clarity, support, and a roadmap—whether you’re dealing with sleep issues, hormone changes, or just feeling off.
🗓️ Book Now and take the first step toward feeling better.
More Resources
Menopause Symptom Tracker - Menopause Foundation of Canada
