What’s the News at Health Canvas - October 2025 Edition
- evgenia barmakov
- 6d
- 6 min read
Updated: 5d
October - Menopause Awareness Month
Understanding Menopause
October is Menopause Awareness Month, and we’d like to share some simple, practical information about this important stage of life.
At Health Canvas we see many women in going through menopause - and we know how much it can affect energy, mood, sleep, and overall wellbeing. Beyond the hot flushes, menopause can also impact bones, muscles, balance, and bowel or bladder function, increasing the risk of osteoporosis, muscle loss, and falls over time. The good news? There are many effective ways to ease symptoms, support wellbeing, and prevent long-term complications.
Common Signs & Symptoms
Every woman’s experience is different, but the most common symptoms include:
Hot flushes and night sweats
Poor sleep or fatigue
Mood changes, anxiety, or low motivation
Weight gain (especially around the middle)
Brain fog or forgetfulness
Vaginal dryness, pelvic pain, or discomfort with intercourse
Bladder urgency or mild leakage
Constipation or changes in bowel habits
Lifestyle & Self-Care Tips
Simple, consistent routines often make the biggest difference.
Eat for balance: Focus on whole foods, lean protein, vegetables, and calcium-rich foods like yogurt, tofu, or leafy greens.
Stay active: Exercise helps manage mood, metabolism, and muscle strength (more on this next month!).
Prioritise sleep: Keep your room cool, unwind before bed, and limit caffeine late in the day.
Calm the mind: Try gentle breathing, yoga, or outdoor walks to reduce stress and improve focus.
How We Can Help
Menopause can bring new challenges - but you don’t have to navigate them alone.
At Health Canvas, our team includes:
A Dietitian trained in menopause-related weight and bowel changes, including support for constipation.
Pelvic floor Physiotherapists who help with bladder, bowel, and pelvic pain, which are common but often overlooked symptoms.
Physiotherapists - Exercise specialists who can guide you through safe and effective strength, balance, and core programs designed for this stage of life.
An Acupuncturist can help reduce hot flushes, anxiety, and sleep disturbance.
Tune in to our next Newsletter edition where we will explore supplements, exercise, and medical treatments - including MHT (Menopausal Hormone Therapy) - to help manage symptoms and protect long-term bone and muscle health.
Yoga for Pelvic Pain – New Term Starting Soon
Bookings are now open for the next 6-week yoga term, commencing Monday 10 November 6.45-8pm. The yoga style is Yin, complete with breathing practices and guided meditation.
This will be the *final term* before Olivia takes maternity leave from early January (so a gentle reminder to please book in your 1:1 reviews before Christmas - November is already getting busy!)
Early-Bird Special:
Secure your place by 27 October for 10% off your term booking.
Pay $270 ($45/class)
Regular pricing:
Full term $300 ($50/class)
Casual $54 (pending availability)
A bonus session is being offered for Monday 27 October 6.45-8pm. The class will only run with sufficient numbers, and payment will be taken upon booking. It’s a great chance to try if you are unsure about committing to the term.
To book either the bonus session and/or full term, please call 8652 9136, and our reception staff will take payment over the phone.
Here is a quick note of thanks from Olivia:
To all the women who have been present - thank you. I hope that you have been able to take away snippets of knowledge and healthy ways to incorporate the practice into daily life. For me, it has been a definite highlight of my clinical practice for the year (and perhaps whole career), finally bringing to fruition a service that blends Western physiotherapy with ancient eastern principles of women’s health. It’s been a vision come true. Never hesitate to get in touch, I love hearing how you are getting on.
Warm Regards, Olivia.
Food for Thought with Jemma
Understanding Picky Eating : A Gentle Guide for Parents
At Health Canvas, we often see parents feeling worried or frustrated about their child’s picky eating - and we completely understand! The good news is that fussy eating is a normal stage for many toddlers as they learn to explore new tastes, textures, and colours.
Our Dietitian Jemma helps families take the pressure off mealtimes and turn them into positive, calm experiences instead. When children feel safe and in control, they become curious and confident around food - and that’s where real progress begins. With time, patience, and gentle encouragement, even the fussiest eaters can learn to enjoy a wider variety of foods and happier mealtimes.
What is picky eating?
Picky or fussy eating is very common in toddlers.
It usually peaks between 18 months and 3 years of age - this is a normal stage in development.
If your child’s picky eating continues for more than 6 weeks, or gets worse, it’s a good idea to speak with a healthcare professional such as a paediatric dietitian or GP.
Focus on exploration
A common mistake is making the goal all about taking a bite or finishing a meal. Instead, shift the goal to exploring food - this is often where real progress begins.
Exploration can include:
Looking at the food
Touching it
Smelling it
Bringing it to their lips or mouth
Being able to have the food on the same plate as a safe food (If they eat it - great! But that’s a bonus, not the goal.)
Remove mealtime pressure
Children eat better when they feel safe and in control.
Focus on building trust with food and creating positive mealtime experiences.
Mealtimes should be:
Calm
Pressure-free
When we push or bribe children to eat, it can lead to anxiety, resistance, and less trust in food - and in us.
Small language changes = Big impact
Words are powerful. Try these gentle phrases instead:
“It’s okay to leave it.”
“You can learn about it first.”
“You don’t have to eat it.”
“You can try it when you’re ready.”
Why this works
Kids are more likely to try food when they feel in charge of the experience.
When the pressure is off, they’re free to feel curious instead of fear.
Trust builds over time, not in one meal.
Practical tips for mealtimes
Serve small portions of new foods alongside familiar ones that way it’s not overwhelming for our little person.
Let your child see you enjoying the food yourself, model feeding is key.
Don’t make a big deal about what they eat or don’t eat.
Make meals a routine, not a test.
Involve your child in food shopping, prepping, or plating– this increases interest.
In summary
Picky eating is normal, but not always easy.
Aim to create a safe, positive environment where food can be explored.
Shift the goal from eating to trust and curiosity.
Over time, this leads to a more adventurous eater– and a more peaceful mealtime for everyone
Health Canvas Kitchen
Warm Chinese Silken Tofu with Onion and Garlic
A recipe from Jemma (sourced from christieathome.com)
Silken tofu is a nutritious, plant-based food that offers several health benefits for both adults and children:
Calcium: Tofu made with calcium sulfate is an excellent source of calcium, which is essential for developing and maintaining strong bones.
Protein: It provides high-quality, complete protein, containing all nine essential amino acids, making it a valuable protein source, especially for vegetarians and vegans.
Iron and Magnesium: Tofu contains iron and magnesium, which are important for energy production and overall health.
Digestibility: Silken tofu is gentle on the digestive system, making it suitable for individuals with sensitive stomachs or those recovering from illness.
Incorporating silken tofu into meals can be an effective way to support bone health and provide essential nutrients for overall well-being.
Ingredients:
1 block (300g) silken tofu (or soft tofu)
½ cup green onions, finely chopped
⅔ cup white onion, finely diced
1.5 tbsp garlic, minced
2 tbsp vegetable oil
3 tbsp regular soy sauce
Optional: sesame seeds and additional green onions for garnish
Instructions:
Prepare the Tofu: Carefully peel away the plastic seal on the silken tofu package. Hold the tofu in place and turn it upside down to drain the excess liquid over the sink. Place the tofu over a paper towel to soak up the liquid.
Sauté Aromatics: In a small pot set over medium heat, add vegetable oil followed by white onion, green onion, and garlic. Sauté for about 5 minutes until fragrant and the onions are translucent.
Add Seasonings: Pour in the soy sauce and mix in with the onions and garlic. Let this cook for another 2 minutes.
Assemble the Dish: Pour the sauce evenly over the prepared silken tofu.
Garnish and Serve: Optional: sprinkle sesame seeds and additional green onions on top for added flavour and presentation. Serve immediately as a side dish or appetizer.
Enjoy!
Stay tuned for more updates, inspiration, and goodness from the heart of Health Canvas!
For more information on our exciting new deals and packages or to book a class, feel free to contact us on:
Phone: 8652 9136
Website: https://www.healthcanvas.com.au
We look forward to being a part of your wellness journey.
With warm regards,
Health Canvas Team.
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