Bronwyn Quinn Naturopathy

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Bronwyn Quinn Naturopathy BHSc Naturopathy - I am a clinical naturopath and nutritionist practising in Avalon on Sydney's nort

Integrative Health Collective, 10/25 Old Barrenjoey Rd, Avalon Beach, NSW 2107

Bone health may not have been something you thought much about until perimenopause or menopause brought it into the conv...
10/10/2026

Bone health may not have been something you thought much about until perimenopause or menopause brought it into the conversation.

Perhaps osteoporosis runs in your family, you’ve had a recent blood test that raised questions about vitamin D, or you’ve simply started wondering whether what you’re currently doing is enough to support your bones as you get older.

There isn’t one answer that applies to everyone. Your diet is part of the picture, as are movement, hormonal changes, health history, medications and other individual risk factors.

A consultation gives us time to look at those things together and work out where your attention may be most useful. That could mean reviewing what you’re eating, discussing appropriate movement, looking at whether further assessment may be worth considering, or identifying areas that are already well supported.

If you’d like some individual guidance around your health during perimenopause or menopause, you can book a consultation here:
👉 https://linktr.ee/bronwynquinn_nat

Supporting your bones doesn’t necessarily require a separate diet or exercise routine. A lot of it can fit into things y...
08/10/2026

Supporting your bones doesn’t necessarily require a separate diet or exercise routine. A lot of it can fit into things you’re already doing.

You might have yoghurt with breakfast, add cheese, tofu, beans or tinned fish to a meal, or choose a calcium-fortified alternative if you don’t eat much dairy.

Movement can be approached in much the same way. Walking, carrying groceries, taking the stairs and being generally active all contribute to an active day, while resistance and weight-bearing exercise provide the kind of challenge that is particularly useful for maintaining bone and muscle strength.

You don’t need to fit every bone-supportive habit into every day. It can be more useful to look across your usual week and notice what is already there, what may be missing and what would actually be realistic to add.

Often there is more to work with than you think.

By the time many women reach perimenopause, they’ve already heard plenty about what they should be doing for their healt...
06/10/2026

By the time many women reach perimenopause, they’ve already heard plenty about what they should be doing for their health.

Eat enough protein. Get more fibre. Exercise regularly. Sleep well. Manage stress. And somewhere in there, start thinking about your bones too.

All of these things can matter, but when every piece of health advice becomes another task to keep up with, it can be difficult to know where to put your attention.

Looking after your bones doesn’t require every meal to be nutritionally perfect or every week to include an ideal amount of exercise. What you do regularly over time matters, and that can look different depending on your health, your routine and what you realistically have capacity for.

You might start by looking at whether calcium-rich foods are already part of your diet, adding some resistance or weight-bearing exercise where it fits, or simply learning whether you have any personal risk factors worth discussing.

There’s room to care about your future bone health without making it another standard you have to constantly measure yourself against.

Vitamin D tends to come up quite quickly when we talk about bone health, but getting enough isn’t always as straightforw...
04/10/2026

Vitamin D tends to come up quite quickly when we talk about bone health, but getting enough isn’t always as straightforward as spending more time outside.

Our main source is sunlight, and how much vitamin D we make can vary depending on the season, where we live, skin pigmentation, age, how much time we spend outdoors and how much skin is exposed. There are food sources too, although relatively few foods naturally contain significant amounts.

This is relevant during perimenopause and menopause because vitamin D helps us absorb calcium and plays an important role in maintaining bone health.

It’s quite easy to assume you’re getting enough because you eat well or spend time outdoors, but that won’t necessarily tell you what your vitamin D levels are.

If there’s a reason to be concerned about vitamin D, testing may be useful, and any supplementation can then be considered in the context of your individual needs rather than assuming that everyone needs the same thing.

I really appreciated this feedback from Peter:“Bronwyn made this process feel effortless and easy to understand. She is ...
02/10/2026

I really appreciated this feedback from Peter:
“Bronwyn made this process feel effortless and easy to understand. She is so knowledgeable. I’m looking forward to this life-changing journey.”
— Peter Byrnes

A big part of my work is making sure the information feels clear and manageable, because health advice is not especially helpful if it leaves you feeling more confused than when you started.

Thank you, Peter, for taking the time to share this. I’m looking forward to supporting you along the way.

Increasing fibre does not need to mean overhauling the way you eat. Often it’s easier to work with meals you already enj...
30/09/2026

Increasing fibre does not need to mean overhauling the way you eat. Often it’s easier to work with meals you already enjoy and make a few small tweaks.

You might add berries or seeds to yoghurt, choose wholegrain bread, stir beans or lentils into soups and sauces, leave the skin on potatoes, or simply add another vegetable to lunch or dinner.

Fibre can support digestion, fullness and blood sugar regulation, so we always want to have more, but it does not need to become another food rule.

Ask yourself: what could I add to this meal rather than what do I need to remove?

Muscle changes tend to happen gradually, so they aren’t always something we notice straight away. You may feel a little ...
28/09/2026

Muscle changes tend to happen gradually, so they aren’t always something we notice straight away. You may feel a little less strong than you used to, find certain activities more tiring, or simply notice that your body feels different even though your routine hasn’t changed much.

We naturally lose some muscle with age, and the hormonal changes around menopause can add to that. Muscle matters for more than strength alone. It also supports mobility, bone health and the way the body uses glucose, which is why preserving it becomes increasingly important for metabolic health in midlife.

Resistance training can help, and it doesn’t need to be complicated or intense to be worthwhile.

A simple place to start is with two sessions a week using weights, bands, machines or bodyweight exercises.

Myth: More cardio is always the best way to lose menopausal weightWhen weight starts changing in midlife, it is very com...
26/09/2026

Myth: More cardio is always the best way to lose menopausal weight

When weight starts changing in midlife, it is very common to assume that more cardio must be the answer. Cardio absolutely has benefits for fitness, heart health and mood, but weight and metabolic health through menopause are influenced by more than how much aerobic exercise you do.

Changes in muscle mass, sleep, stress, appetite, nutrition and insulin sensitivity can all play a part, which is why simply adding more exercise is not always the most useful place to focus.

A more balanced approach may include the cardio you enjoy alongside some resistance training to help preserve muscle.

Try adding two strength sessions each week rather than automatically increasing your cardio.

If your weight, appetite, energy or body composition has changed through perimenopause, it can be tempting to respond by...
24/09/2026

If your weight, appetite, energy or body composition has changed through perimenopause, it can be tempting to respond by eating less or exercising more.

But there may be several things contributing, and the most useful starting point will not be the same for every woman.

Sleep, muscle mass, nutrition, blood sugar regulation, stress, thyroid health, medication and hormonal changes may all be relevant.

A consultation gives us the opportunity to look at the wider picture and work out where support may be most useful for you.

👉 Book a consultation here:
https://linktr.ee/bronwynquinn_nat

Muscle becomes increasingly worth protecting as we move through midlife.We naturally tend to lose muscle with age, and h...
22/09/2026

Muscle becomes increasingly worth protecting as we move through midlife.

We naturally tend to lose muscle with age, and hormonal changes around menopause can add to that shift. Less muscle can affect strength, mobility and how the body handles glucose.

Resistance training does not have to mean heavy barbells or spending hours in a gym.

Bodyweight exercises, resistance bands, dumbbells and machines can all be useful. The important part is giving your muscles a reason to keep adapting.

If you are starting from scratch, a few basic movements twice a week can be enough to build consistency. Squats, rows, presses and hip hinges are a good place to begin at a level that feels manageable.

Address

10/25 Old Barrenjoey Road
Avalon Beach, NSW
2107

Opening Hours

Tuesday 8am - 6pm
Wednesday 8am - 2pm

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