The Macvelly Wellness Resource Library

Welcome to the Macvelly Wellness Resource Library, a curated collection of evidence-based information and practical tools to empower you on your perimenopause journey. As a Family Nurse Practitioner (FNP) and Certified Menopause Practitioner with specialized training from Harvard Medical School, I am committed to providing you with accurate, reliable information.

Here you'll find guides, fact sheets, and links to reputable organizations to help you understand your body and make informed decisions about your health.

Disclaimer: The information provided on this page is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Understand Perimenopause: The Foundation

Here's the essential information to help you understand what perimenopause is, what you can expect, and how to track your personal journey. Knowledge is the first step toward empowerment.

What is Perimenopause, Really? Perimenopause is the transitional phase leading up to menopause, often characterized by fluctuating hormones that can cause a wide range of physical and emotional symptoms. It can begin as early as your mid-30s and last for several years. The key is to understand these changes so you can effectively manage them.

NAMS Fact Sheet

For a deeper dive into the terminology and stages of perimenopause, refer to this excellent, evidence-based fact sheet from the North American Menopause Society.

Downloadable Tool: Symptom & Cycle Tracker

Tracking your unique symptoms and cycle changes is a powerful way to identify patterns and communicate effectively with your healthcare provider. Download and start using this simple tool today.

Fuel Your Body: Nutrition & Metabolism

This section aligns with my Harvard training and provides practical, evidence-based dietary advice for symptom management and long-term health. The goal is to nourish your body and support hormonal balance from within.

Eating for Hormonal Harmony: A Nutrition Primer

Your diet plays a profound role in your perimenopausal health. An anti-inflammatory, whole-foods-focused diet rich in fiber, lean protein, and healthy fats can help stabilize blood sugar, support gut health, and manage symptoms. It's not about restriction, but about providing your body with the nutrients it needs to thrive.

The Healthy Eating Plate Learn about the principles of a balanced diet by exploring this visual guide from the Harvard T.H. Chan School of Public Health.

Downloadable Guide: Perimenopause Nutrition Checklist

This easy-to-use checklist outlines key nutrients and food sources to focus on. Use it to ensure you're getting enough of the right building blocks for strong bones, balanced hormones, and sustained energy.

Download Nutrition Checklist https://www.macvellywellness.com/s/Permenopause-Nutrition-Checklist.docx

Strengthen Your Mind & Body: Movement & Stress

Physical activity and stress management are non-negotiable for perimenopausal health. This section provides tools to help you build resilience and feel stronger, both physically and mentally.

Movement as Medicine

Movement is a powerful tool to protect your bones, support your metabolism, and boost your mood. The focus should be on a mix of resistance training (strength building), cardiovascular activity (heart health), and flexibility (stress reduction).

Mayo Clinic's Guide to Stress Management

Explore various techniques and strategies for reducing stress, including simple breathing exercises and mindfulness practices.

Link: Stress Management Techniques

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-reduction/art-20045444

Downloadable Guide: 15-Minute Home Strength Routine No gym? No problem. This simple bodyweight routine is perfect for beginners and is a great way to build muscle mass and support bone density from the comfort of your home.

Download Strength Routine https://www.macvellywellness.com/s/Strength-Routine.docx

Informed Decisions: Medical & Clinical Guidance

As an FNP with menopause certification, I know that having an effective relationship with your medical provider is key. This section is designed to empower you to be your own best health advocate.

Preparing for Your Doctor's Visit: A Checklist

Don't leave your appointments feeling unheard. This checklist helps you organize your thoughts and symptoms, and provides a list of questions to ask about lab tests, treatment options, and referrals.

Downloadable Doctor Visit Checklist

Download Doctor Visit Checklist here

https://www.macvellywellness.com/s/Doctors-Visit-Checklist.docx

Find a Menopause Practitioner

If you're seeking a medical professional with expertise in menopause, use this helpful search tool from NAMS.

Download the Menopause Practitioner Tool: https://www.menopause.org/for-women/find-a-menopause-practitioner

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