Strong Through the Change: What a Chiropractor Wants Every Woman to Know About Menopause

Joint stiffness, slower recovery and losing strength aren't "just getting older." Here's what's really happening during perimenopause and menopause, and the simple habits that make a difference.

When most women think about menopause, they think of hot flashes and changes in their cycle. But many of the changes that show up during perimenopause and menopause are felt somewhere else entirely: in the joints, muscles and bones.

We spoke with Dr. Stephanie Bonn, DC, MSc, a Vancouver chiropractor with 25 years in practice and a focus on women's health, about what she sees in her patients, what she wishes more women knew, and the everyday habits that help women stay strong through this transition.

The changes women don't expect

"One of the biggest surprises for women is how much perimenopause and menopause can affect the neuromusculoskeletal system," says Dr. Bonn. "They may expect hot flashes or changes in their cycle, but they're often surprised by new joint stiffness, aches and pains, changes in recovery, loss of strength or muscle mass, and simply not feeling as resilient in their bodies as they once did."

In her practice, these changes often look like:

• More stiffness and joint discomfort

• Tendon or soft-tissue complaints

• Reduced mobility

• Aches that seem to take longer to resolve

At the same time, menopause is an important period for bone health. As Dr. Bonn explains, declining estrogen is associated with accelerated bone loss, which is why this stage is about more than managing discomfort. "We want to build a body that remains strong and capable for decades to come."

Start sooner, and think of midlife as intentional

If there's one thing Dr. Bonn wishes women knew earlier, it's the power of being proactive before and during this transition. Building and maintaining muscle, supporting bone health, staying active and mobile, eating enough protein, prioritizing sleep and recovery, and managing stress all help create a strong foundation.

"I encourage women to think of midlife not as a time to slow down, but as a time to become more intentional about how they care for their bodies."

Back to basics: the everyday habits that matter most

• Move your body every day, whether that's walking, mobility work or activities you enjoy

• Strength train regularly

• Eat enough protein and nutrient-dense foods

• Stay hydrated

• Prioritize sleep

• Find ways to manage stress

"Consistency matters much more than perfection," she says. She also believes recovery deserves far more attention during this stage: "Our bodies may not respond to stress, poor sleep or intense exercise in quite the same way they did at 25 or 30. Supporting recovery is part of supporting performance and longevity."

Why strength training matters more than ever

Dr. Bonn is encouraged that strength training has become a bigger part of the conversation around women's health. Muscle isn't only about how we look. It's about how we function.

"Strength supports our joints and bones, helps us maintain independence, and allows us to keep doing the things we love," she says. Strength training gives the body the stimulus to maintain and build muscle and bone, while nutrition, including adequate protein, provides the building blocks to adapt and recover.

Her favourite way to put it: "We aren't training just for today. We're training for our future selves." That means being able to lift your luggage, play with your grandchildren, travel, get up off the floor easily, and keep doing what you love well into your later decades.

Where supplements fit in

Women often ask Dr. Bonn about collagen, magnesium, creatine and electrolytes. Her view is that supplements work best as a complement to a strong foundation of good nutrition, movement, hydration and sleep, since it isn't always easy to get everything we need from food alone.

• Collagen provides amino acids used in connective tissue such as tendons, ligaments, cartilage, skin and bone.

• Magnesium is important for normal muscle and nerve function, energy metabolism and bone health, and many women find it supportive for sleep.

• Creatine can be a useful evidence-based addition to support strength and training performance.

• Electrolytes help regulate fluid balance and normal muscle and nerve function. They're especially useful if you exercise heavily, sweat a lot or spend time in hot environments.

Most importantly, she recommends keeping it simple:

Collagen in the morning with breakfast. Creatine and electrolytes with your workout (or at lunch or dinner). Magnesium before bed to support sleep.

"Evidence-informed habits that you can maintain consistently will generally serve you better than a complicated wellness routine that you abandon after a few weeks."

The takeaway

Perimenopause and menopause bring real changes to how our bodies feel and recover, and many of them aren't talked about enough. The good news is that the habits that help most are within reach: move every day, build strength, eat enough protein, rest well, and keep your routine simple enough to stick with.

This is a stage to become more intentional, not to slow down.