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< Back Lifestyle Medicine & Menopause: Why Small Daily Habits Matter The theme for World Menopause Day 2025 is Lifestyle Medicine and Menopause, a topic that reflects the growing recognition that lifestyle choices profoundly affect how women experience midlife and beyond. At Bristol Menopause Clinic, we see every day how small, consistent changes in nutrition, movement, sleep, and stress management can transform women’s health during perimenopause and menopause. Menopause is not an illness; it’s a natural biological transition. However, fluctuating hormone levels can increase the risk of osteoporosis, cardiovascular disease, weight changes, and mood disturbances. Lifestyle medicine offers evidence-based strategies to strengthen wellbeing and reduce these risks, supporting women to live healthier, more vibrant lives. Nutrition & Menopause The way we eat during midlife plays a central role in managing menopause symptoms , maintaining energy, and supporting long-term health. Protein: Include a source of protein at every meal to maintain muscle mass and metabolic function. Options include fish, poultry, eggs, tofu, or beans. Calcium & Vitamin D: These nutrients are essential for bone health . Choose dairy products, fortified foods, and leafy greens, and consider safe supplementation if needed. Fibre & Wholegrains: Support digestion, balance blood sugar, and promote cardiovascular health. Mediterranean-style eating: A diet rich in olive oil, oily fish, nuts, legumes, and colourful vegetables is linked with reduced inflammation and lower cardiovascular risk . If you’re unsure whether your diet provides the right balance, our Wellwoman Health Checks can identify nutrient deficiencies such as vitamin D, iron, and B12, providing tailored guidance for menopause nutrition. Movement for Strength & Longevity Physical activity is one of the most effective “prescriptions” for menopause. Regular exercise supports bone density, muscle strength, cardiovascular fitness, and emotional wellbeing . Resistance training: Protects against bone loss and maintains lean muscle. Weight-bearing activities: Walking, jogging, and dancing stimulate bone strength. Cardiovascular exercise: Improves heart health, circulation, and mood. Flexibility & balance: Yoga, Pilates, or tai chi help prevent stiffness and reduce injury risk. Aim for at least 150 minutes of moderate exercise per week , incorporating both strength and aerobic elements for optimal benefit. Sleep: The Forgotten Lifestyle Pillar Sleep disturbances are among the most common menopause symptoms , but they are not inevitable. Sleep is fundamental to hormone regulation, cognitive function, and emotional health. Simple strategies to improve sleep quality include: Keeping a consistent bedtime and wake time Limiting caffeine and alcohol, especially later in the day Reducing screen exposure in the evening Using relaxation or CBT-i (Cognitive Behavioural Therapy for Insomnia) techniques to calm the mind Restorative sleep helps balance hormones, reduce anxiety, and improve resilience through the menopause transition. Stress & Emotional Wellbeing Stress can amplify menopausal symptoms such as hot flushes, mood swings, and disrupted sleep. Managing stress effectively is therefore a core principle of lifestyle medicine in menopause . Mindfulness and meditation: Lower stress hormones and support calmness. Cognitive behavioural techniques: Help reframe negative thoughts and strengthen emotional resilience. Community and connection: Building strong social networks provides belonging and reduces feelings of isolation. Protecting emotional wellbeing is not just about mental health — it’s vital for overall hormonal and physical balance during midlife. Where Do Supplements Fit? Supplements can play a valuable role when dietary intake or absorption is inadequate , such as vitamin D in winter or omega-3 fatty acids for heart health. However, supplements are not a substitute for a healthy diet or a treatment for menopause. At Bristol Menopause Clinic , we guide women to prioritise nutrition, exercise, sleep, and stress management as the foundation for wellbeing, using supplements selectively when clinically indicated. World Menopause Day 2025 highlights an empowering message: small, consistent lifestyle changes can have a powerful cumulative effect on health. By focusing on balanced nutrition, regular movement, restorative sleep, stress management, and meaningful connection , women can strengthen both physical and emotional resilience. At Bristol Menopause Clinic , our approach integrates medical menopause care, HRT where appropriate, and lifestyle medicine , helping women navigate menopause with confidence, clarity, and vitality. Book a Consultation If you are experiencing menopause or perimenopause symptoms such as fatigue, hot flushes, poor sleep, or low mood, our team of British Menopause Society Registered Specialists can help. We provide evidence-based, holistic menopause care — combining medical expertise with lifestyle and nutritional support. 📍 Book your consultation or Wellwoman Check here Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back The Latest Advances in Menopause Research: What Women Need to Know HRT, Managing Symptoms, Menopause Advice, Post Menopause, Perimenopause Menopause is a natural phase of life that all women will experience, yet it remains one of the most under-researched areas of health. Fortunately, recent advances in menopause research are shedding light on new ways to support women through this transition. From hormonal therapies to lifestyle interventions and innovative treatments, the latest findings are empowering women to take charge of their health. Here, we summarise some of the most significant developments in menopause research and what they mean for women today. 1. Personalised Hormone Replacement Therapy (HRT) What’s New: Advances in genomics and precision medicine are enabling more personalized approaches to HRT. Research is uncovering how genetic variations influence how women metabolise oestrogen and progesterone, allowing clinicians to tailor HRT to each individual. What It Means for Women: Personalised HRT can optimise symptom relief while minimising side effects and risks. Women now have more options including bioidentical hormones and this research is ongoing should be interesting. 2. Non-Hormonal Treatments for Hot Flushes What’s New: Studies have identified non-hormonal therapies that target the brain’s thermoregulation system to reduce hot flushes. Medications such as selective serotonin reuptake inhibitors (SSRIs) and neurokinin receptor antagonists are showing promise. What It Means for Women: Women who cannot or choose not to use HRT now have effective alternatives for managing hot flushes, providing greater flexibility in treatment choices. 3. The Gut Microbiome and Menopause What’s New: Emerging research highlights the role of the gut microbiome in oestrogen metabolism and overall menopause health. A healthy microbiome is linked to better hormone balance, reduced inflammation, and improved mood. What It Means for Women: Women can support their gut health through diet, probiotics, and lifestyle changes. This not only aids menopause symptoms but also promotes long-term health, including cardiovascular and bone health. 4. Menopause and Cardiovascular Health What’s New: Research confirms that menopause is a critical time for heart health, with declining oestrogen levels contributing to increased cardiovascular risks. Studies are focusing on the timing of HRT initiation, with evidence suggesting that starting HRT within 10 years of menopause onset may protect heart health. What It Means for Women: Women should monitor their cardiovascular health during menopause and discuss the timing of HRT with their healthcare provider. Lifestyle changes such as regular exercise and a heart-healthy diet remain key preventive strategies. 5. Cognitive Health and Dementia Prevention What’s New: Research is exploring the link between oestrogen levels and cognitive decline, particularly the risk of Alzheimer’s disease in postmenopausal women. Preliminary findings suggest that HRT, when started early, may have protective effects on brain health What It Means for Women: Maintaining cognitive health during menopause requires a multifaceted approach, including considering HRT, staying physically and mentally active, and eating a brain-healthy diet rich in omega-3s and antioxidants. 6. Lifestyle Interventions for Menopause Management What’s New: Studies continue to affirm the role of lifestyle interventions in managing menopause symptoms. Regular exercise, mindfulness practices, and a nutrient-dense diet are effective for reducing symptoms like anxiety, insomnia, and weight gain. What It Means for Women: Lifestyle changes remain a cornerstone of menopause care. Women have the power to significantly improve their quality of life through simple, sustainable habits. 7. Advances in Bone Health Research What’s New: New therapies, including anabolic agents like teriparatide, are being studied to combat menopause-related bone loss. The role of Vitamin D, calcium, and weight-bearing exercises in maintaining bone density continues to gain support. What It Means for Women: By focusing on bone health early in menopause, women can reduce their risk of osteoporosis and fractures. Combining lifestyle measures with appropriate treatments ensures long-term skeletal strength. 8. Menopause and Workplace Well-Being What’s New: Research highlights the need for greater awareness and accommodations for menopausal women in the workplace. Organisations are beginning to implement menopause-friendly policies and training programmes. What It Means for Women: Women can advocate for workplace support, including flexible schedules, access to resources, and open conversations about menopause, to improve their professional and personal lives. Here at Bristol Menopause clinic, we now offer Menopause Champion training. Taking Control of Your Menopause Journey The latest advances in menopause research are transforming the way we approach this important stage of life. At Bristol Menopause Clinic, we stay at the forefront of these developments to provide our patients with evidence-based care and personalised solutions. Whether you’re considering HRT, exploring non-hormonal options, or seeking guidance on lifestyle changes, we’re here to help you navigate your menopause journey with confidence. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! 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PMDD Follow Up Consultation Package Overview | £165 30-Minute Follow-Up If you've already had your initial PMDD consultation, this follow-up appointment is designed to monitor your progress, adjust your treatment plan, and ensure you're effectively managing your symptoms. Progress Review A detailed check-in to assess how you've been feeling since your initial consultation. We'll review symptom changes, treatment effectiveness, and any lifestyle modifications you've implemented. Treatment Adjustments if Necessary Based on your progress and feedback, we’ll refine your treatment plan—whether it involves medication adjustments, dietary and lifestyle changes, psychological support, or further investigations. Ongoing Support and Advice Receive expert guidance on any new or persistent concerns, including hormonal fluctuations, mood stability, sleep disturbances, emotional well-being, and coping strategies. Private Prescribing (if needed) If necessary, we can adjust your medications or prescribe additional treatments to ensure you receive the right support without unnecessary delays. Letter to Your GP A summary letter will be sent to your GP, outlining your progress and any treatment adjustments, ensuring continuity of care and collaboration with your healthcare team. Book here Benefits: Ongoing Specialist Support – Continue working with a PMDD expert who understands your unique health journey. Tailored Treatment Adjustments – Your plan will be refined to ensure the most effective management of your symptoms. Confidence and Clarity – Regular reviews help you stay on track and proactively manage your PMDD. Seamless Communication with Your GP – Your treatment plan is shared with your GP for coordinated care. Private and Supportive Environment – A safe space to discuss any concerns and receive expert guidance. Book Your Follow-Up Appointment Today Ensure your PMDD management remains effective and personalised. Schedule your follow-up consultation to stay in control of your health with expert support. £165 Please note: In line with our policy, you are unable to book with a doctor who is your registered GP or a GP at the practice where you are currently registered. This includes Dr Jo Burgin (Bridgeview Medical Practice) and Dr Danielle Calandrini (Newbridge Surgery). Thank you for your understanding. Book here

< Back HRT Explained: What the Latest Guidelines Really Say (2025 Update) HRT Confused about HRT? Get clear, evidence-based guidance on safety, dosing, benefits, and who is eligible according to the 2025 BMS and NICE updates. HRT Explained: What the Latest Guidelines Really Say (2025 Update) HRT is one of the most misunderstood treatments in women’s health. Many women are unsure whether it’s safe, whether they’re “allowed” it, or which type they need. Here’s the good news: the latest BMS and NICE guidelines confirm that HRT is safe and effective for most women under 60. Let’s break it down simply, clearly, and with zero scaremongering. H2: Key Facts Every Woman Should Know 1. Transdermal oestrogen is the safest option This includes patches and gels and carries the lowest clot risk. 2. Micronised progesterone is body-identical It is usually much better tolerated and has a favourable safety profile. 3. Testosterone can help some women It supports libido, energy and cognition in women with low levels. 4. A family history of breast cancer doesn’t always mean “no HRT” Most women can still use HRT safely with the right guidance. Practical Tips for Using HRT Well Apply gels/patches at consistent times Don’t be afraid of adjusting the dose — “low dose” isn’t always enough Review your treatment every 6–12 months Always use progesterone if you have a uterus Not sure which HRT is right for you? Book your HRT review with Bristol Menopause Clinic and get a personalised treatment plan. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back The Overlooked Link Between Menopause and Heart Health Cardiovascular Advice, Managing Symptoms, Menopause Advice, Perimenopause, Post Menopause When most women think about menopause, they picture hot flushes, mood changes, or disrupted sleep. What often goes unnoticed is the impact on heart health. Cardiovascular disease is the leading cause of death in women in the UK. And risk increases sharply after menopause. Yet heart health rarely features in the menopause conversation. Why Oestrogen Matters for the Heart Oestrogen isn’t just a reproductive hormone, it protects blood vessels, regulates cholesterol, and helps keep arteries flexible. As oestrogen levels decline during menopause: LDL cholesterol (the “bad” kind) tends to rise Arteries may stiffen, increasing blood pressure Fat distribution shifts towards the abdomen, increasing risk for diabetes and metabolic syndrome These changes raise the long-term risk of heart attack and stroke. Spotting the Signs Early Heart disease in women often looks different to men, with symptoms like: Breathlessness Fatigue Indigestion-like discomfort Pain in the jaw, neck, or back Sadly, these signs are sometimes dismissed as stress or menopause symptoms — leading to delayed diagnosis. How to Protect Your Heart in Midlife The good news: there’s a lot women can do. Regular health checks : Monitor blood pressure, cholesterol, blood sugar. Exercise : Aim for a mix of cardio and strength training. Nutrition : Focus on fibre, healthy fats, and reduced processed food. Stress and sleep : Both directly affect cardiovascular health. HRT : For some women, starting HRT around the time of menopause may have protective effects on the heart, but the research does not suggest prescribing it for this reason alone. Menopause is more than a hormonal milestone — it’s a cardiovascular turning point. By understanding the link between declining oestrogen and heart health, women can take proactive steps to protect their future. Book a consultation at Bristol Menopause Clinic to discuss your heart health and menopause journey with one of our specialists. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Top Foods to Support Hormonal Balance Post-Menopause Diet, Exercise, Alternative Therapies, Menopause Advice, Self-Care, Wellbeing As a menopause specialist, I know that maintaining hormonal balance post-menopause is key to feeling your best and managing common symptoms like fatigue, mood swings, and weight gain. During menopause, your body goes through significant hormonal shifts, especially in oestrogen and progesterone levels. Which can leave you feeling out of sync. But did you know that what you eat plays a powerful role in helping your body restore that balance? In this blog post, I’ll explore the top foods to support hormonal balance post-menopause and how incorporating them into your daily diet can help you thrive during this next stage of life. 1. Flaxseeds: Rich in Phytoestrogens Flaxseeds are tiny but mighty when it comes to balancing hormones. They contain lignans , a type of phytoestrogen that can mimic oestrogen in the body. Since oestrogen levels drop post-menopause, flaxseeds can help bridge that gap, promoting hormonal balance and reducing symptoms like hot flashes. How to Use : Add ground flaxseeds to your morning smoothie, sprinkle them over yogurt, or mix them into porridge, granola or salads. Aim for 1-2 tablespoons a day for maximum benefit. 2. Oily Fish: High in Omega-3 Fatty Acids Oily fish, such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids , which are known to reduce inflammation and support brain health. Omega-3s can also help regulate mood, making them essential for reducing mood swings and maintaining emotional balance post-menopause. How to Use : Incorporate oily fish into your meals 2-3 times a week. If you’re not a fan of fish, consider an omega-3 supplement after consulting with your healthcare professional. 3. Leafy Greens: Packed with Magnesium Leafy greens such as spinach, kale, and Swiss chard are rich in magnesium , a mineral that supports hormone production and helps regulate the body’s stress response. Magnesium also plays a role in improving sleep quality and reducing anxiety—two common struggles for post-menopausal women. How to Use : Add leafy greens to salads, stir-fries, smoothies, or soups. If you find it hard to get enough greens, you can even blend them into sauces or pesto for an extra boost. 4. Nuts and Seeds: Hormone-Healthy Fats Nuts like almonds and walnuts, along with seeds like sunflower seeds and pumpkin seeds, provide a good dose of healthy fats , protein, and fibre. These are all essential for stabilising blood sugar and supporting hormone production. Nuts and seeds are also rich in vitamin E , which helps alleviate symptoms like hot flushes and night sweats. How to Use : Snack on a handful of nuts or seeds throughout the day or add them to your meals by sprinkling them over salads, yogurts, or grain bowls. 5. Whole Grains: Fibre for Blood Sugar Regulation Maintaining stable blood sugar is essential for hormone balance, especially post-menopause. Whole grains such as quinoa, oats, brown rice, and barley provide complex carbohydrates and fibre that help regulate blood sugar levels and reduce insulin resistance, two factors that play a big role in managing weight and energy post-menopause. How to Use : Swap refined grains (like white bread and pasta) for whole grains in your meals. Oats for breakfast, quinoa in salads, and brown rice as a side are easy and delicious ways to get your daily fibre intake. 6. Avocados: A Hormone Powerhouse Avocados are rich in healthy monounsaturated fats, which help the body produce hormones. They’re also loaded with B-vitamins , potassium, and fibre, nutrients that help reduce stress, improve mood, and support heart health, all of which are important post-menopause. How to Use : Enjoy avocado in salads, spread on toast, or blended into smoothies. It’s an easy, nutrient-dense food to include in your daily diet. 7. Berries: Antioxidants for Inflammation Berries such as blueberries, strawberries, and raspberries are high in antioxidants , which help combat oxidative stress and inflammation in the body. Antioxidants are essential for protecting against age-related damage, supporting heart health, and balancing hormones by reducing inflammation. How to Use : Add a handful of berries to your morning oatmeal, yogurt, or smoothies for a sweet, nutrient-packed boost. 8. Tofu and Tempeh: Plant-Based Sources of Phytoestrogens Soy products like tofu and tempeh are rich in phytoestrogens , which mimic the effects of oestrogen in the body. Including soy in your diet can help reduce menopausal symptoms like hot flushes and support bone health, which can be at risk post-menopause due to declining oestrogen levels. How to Use : Incorporate tofu or tempeh into stir-fries, salads, or as a protein-rich base for your meals a few times a week. 9. Sweet Potatoes: A Complex Carbohydrate for Energy Sweet potatoes are rich in complex carbohydrates , fibre and vitamin A , which helps regulate hormones and support skin health post-menopause. Their high fibre content also helps balance blood sugar levels, which can reduce cravings and maintain energy throughout the day. How to Use : Roast sweet potatoes as a side dish, mash them for a creamy base, or add them to soups and salads for a hearty, hormone-balancing boost. 10. Herbal Teas: Supportive and Soothing Certain herbal teas, such as sage, red clover and chamomile , can help alleviate post-menopausal symptoms. Red clover contains phytoestrogens, which mimic oestrogen in the body, helping to reduce hot flushes. Chamomile has calming properties that can help improve sleep and reduce anxiety. Sage leaf can also help reduce hot flushes and help relax you. How to Use : Enjoy a cup of herbal tea before bed to help you relax and support hormonal balance. You can also try adding a variety of teas to your routine to address different symptoms. Final Thoughts: Nourishing Your Body Post-Menopause Your diet is a powerful tool in supporting hormonal balance post-menopause. By including these nutrient-rich foods in your meals, you can help reduce symptoms, boost your energy, and promote overall well-being. Remember, every woman’s menopause journey is different, so it’s essential to listen to your body and adjust your nutrition accordingly. By focusing on whole foods that nourish both body and mind, you can take control of your health and manage this new phase of life confidently. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back The Benefits of Floatation Therapy for Women’s Health: Relaxation at its best. Alternative Therapies, Managing Symptoms, Self-Care, Wellbeing, Stress he Benefits of Floatation Therapy for Women’s Health: Relaxation at its best. Life can feel like a whirlwind sometimes, juggling work, family, hormones, and self-care can be exhausting. If you’ve ever wished you could press the pause button, let your body rest, and reset your mind, then floatation therapy might just be the wellness game-changer you need. Floatation therapy, also known as sensory deprivation therapy, involves lying in a specially designed tank filled with warm water infused with Epsom salts. This creates a buoyant, zero-gravity experience where you can float effortlessly, free from external distractions. It’s like giving your nervous system a well-deserved holiday! I felt like I was lying on a tropical beach. Kim and I recently visited Bristol Float Centre at Back in Action , and I have to say, the experience was nothing short of magical. Whether you’re struggling with stress, hormonal imbalances, or aching muscles, spending time in a float tank can work wonders for your overall well-being. Let’s explore why this simple yet powerful practice can be so beneficial for women’s health. 1. Hormonal Balance & Menopause Support Hormones can be unpredictable at the best of times, but as we go through perimenopause and menopause, the fluctuations can wreak havoc on our sleep, mood, and energy levels. Floating helps regulate cortisol (the stress hormone) and increases the production of dopamine and serotonin—our ‘feel-good’ neurotransmitters. This means fewer mood swings, better sleep, and a sense of calm that lasts beyond the session. 2. Eases Stress and Anxiety Women are natural multitaskers, but that constant mental load can lead to anxiety and burnout. Floatation therapy provides deep relaxation by reducing sensory input, allowing the mind to slow down. It’s like meditation on steroids—without having to actually “do” anything! Studies have shown that floating significantly lowers anxiety and helps to regulate the nervous system, making it a fantastic tool for stress management. 3. Pain Relief for PMS, Endometriosis & Fibromyalgia Chronic pain conditions like fibromyalgia, endometriosis, and even PMS cramps can be incredibly debilitating. The magnesium in the Epsom salts is absorbed through the skin, helping to relax muscles and ease tension. The weightless environment also takes pressure off joints, reducing inflammation and promoting healing. For many women, this is a natural way to relieve discomfort without relying on medication. 4. Improved Sleep Quality Struggling with sleep? Whether it’s due to perimenopause, stress, or an overactive mind, floating can help reset your body clock. The deep relaxation experienced in the tank mimics the early stages of sleep, meaning your brain gets a taste of restfulness even if you’ve been struggling to nod off at night. Many people find that they sleep more deeply after a float session, which is a huge win for overall health and recovery. 5. Muscle Recovery and Fitness Support If you’re an active woman who enjoys exercise or even if you suffer from chronic aches and pains—floatation therapy is fantastic for muscle recovery. The zero-gravity effect relieves tension, speeds up healing, and reduces soreness. This is why so many athletes swear by floating as part of their recovery routine. 6. Mental Clarity and Creativity Boost Women often carry the mental load of managing a household, career, and personal well-being, leaving little space for creativity and self-reflection. Floating helps clear brain fog, enhances problem-solving skills, and even boosts creativity. If you’ve ever needed a mental refresh, stepping into a float tank is like hitting the reset button on your thoughts. Ready to Try Floating? If you’re curious about the benefits of floatation therapy, I highly recommend visiting Bristol Float Centre at Back in Action . Whether you’re looking for relief from pain, stress, or sleep troubles, or simply want to experience a deep sense of relaxation, floating is an amazing tool to add to your self-care routine. I would say when you get in and if your brain is working overtime do some simple deep breathing techniques such as 4-7-8. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Bone Health Across Menopause: More Than Just Calcium Alternative Therapies, Exercise, Managing Symptoms, Self-Care, Wellbeing When we think about menopause, bone health might not be the first thing that comes to mind. But declining oestrogen levels can accelerate bone loss, increasing the risk of osteoporosis especially in women over 50. Understanding Bone Loss Bone density naturally decreases with age, but the drop is more rapid in the first few years after menopause. Oestrogen helps maintain bone strength, so its loss can leave bones more fragile. Beyond Calcium: A Holistic Approach Vitamin D : Supports calcium absorption; get levels checked and supplement if needed. Protein : Essential for bone structure and muscle mass. Magnesium and K2 : Help in calcium regulation and bone metabolism. Lifestyle Tips Weight-bearing exercises (e.g., walking, Pilates, resistance training) Avoid smoking and limit alcohol Maintain a healthy weight Medical Options If your bone density is low, your doctor may discuss: Bisphosphonates (e.g., alendronate) Selective oestrogen receptor modulators HRT (where appropriate and no contraindications) Bone density (DEXA) scans can help assess risk and guide treatment. Strong bones are built on more than calcium. Lifestyle choices, nutrient support, and appropriate therapy all play a vital role in staying strong and steady through menopause and beyond. Concerned about bone health in menopause? Book a consultation with Bristol Menopause Clinic and get proactive about your future wellbeing. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

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< Back Histamine Intolerance in Menopause – What’s Going on and How to Feel Better Diet, Managing Symptoms, Menopause Advice Ever noticed that certain foods suddenly make you feel flushed, itchy, or bloated during menopause? Maybe you’re experiencing weird headaches, sinus congestion, or even palpitations that seem to come out of nowhere. If this sounds familiar, histamine intolerance could be playing a role in your symptoms. Let’s break it down, what’s happening, why menopause can make histamine issues worse, and what you can do to feel better. Many women don’t realise they are suffering with it and end cutting out whole food groups to try to feel better. What is Histamine Intolerance? Histamine is a natural chemical involved in your immune system, digestion, and brain function. It’s released by certain foods, gut bacteria, and even your own body when you have an allergic reaction. Normally, an enzyme called diamine oxidase (DAO) helps break histamine down, so it doesn’t build up. But if your body struggles to process histamine efficiently, you might start experiencing symptoms like: Flushing or skin redness Runny nose or congestion Headaches or migraines Bloating, nausea, or IBS-type symptoms Anxiety or heart palpitations Menstrual irregularities (before menopause) Why Does Menopause Make Histamine Intolerance Worse? Blame it on hormones! Specifically, oestrogen plays a big role in histamine regulation. Oestrogen can trigger the release of histamine from mast cells and at the same time reduces DAO , the enzyme that helps clear it out. In perimenopause and menopause, as oestrogen levels fluctuate wildly, this can lead to histamine build up and all those unpleasant symptoms. To make matters trickier, progesterone (which has a calming, anti-inflammatory effect) also drops in menopause, making histamine issues even worse. The result? You might find yourself suddenly reacting to foods, drinks, and even your environment in ways you never did before. How Can You Manage Histamine Intolerance in Menopause? The good news? There are plenty of ways to reduce histamine load and support your body’s ability to process it. Here are the key strategies: 1. Be Smart About Food Choices Certain foods are high in histamine or block the breakdown of histamine, so cutting back on these might help: High-Histamine Foods to Watch Out For Aged cheeses (sorry!) Red wine and champagne Fermented foods (yogurt, kombucha, kimchi, soy sauce) Cured meats (salami, bacon, prosciutto) Tomatoes and avocados Spinach and eggplant Vinegar-based condiments (mustard, ketchup, pickles) Histamine-Friendly Foods Fresh meats and poultry Leafy greens (except spinach) Fresh fruits like apples, pears, and blueberries Gluten-free grains like rice and quinoa Herbal teas (peppermint, rooibos) 2. Support DAO Enzyme Activity Since DAO is responsible for breaking down histamine, boosting its activity can be a game-changer. Here’s how: 🔹 Supplements That Help: DAO Enzyme Supplements – These can be taken before meals to help break down histamine in food. Vitamin C – A natural antihistamine that supports mast cell stability. Vitamin B6 – Helps DAO function properly. Magnesium – Helps regulate histamine release. Quercetin – A natural flavonoid that calms histamine release (found in onions, apples, and supplements). 3. Balance Your Hormones Since the histamine-oestrogen connection is so strong, hormone balance is key. HRT (Hormone Replacement Therapy) – Some women find that HRT helps stabilise histamine-related symptoms, especially if progesterone is included (which has anti-inflammatory effects). Natural Hormone Support – Managing stress, eating a whole-food diet, and ensuring good sleep can support healthy hormone levels. It is often helpful to take antihistamines if you are really struggling. These can help reduce the symptoms of histamine intolerance, but it is important to be careful not to take long term. 4. Improve Gut Health A big chunk of histamine regulation happens in the gut. If your digestion is off, histamine build up can be worse. Probiotics – But Choose Wisely! Some probiotics (like Lactobacillus casei and Lactobacillus bulgaricus) actually produce histamine, while others (like Bifidobacterium infantis and Bifidobacterium longum) help break it down. Look for low-histamine probiotics. Digestive Enzymes – Supporting digestion can help your body handle histamine better. Reduce Alcohol and Processed Foods – These can worsen histamine issues and gut inflammation. 5. Lifestyle Adjustments That Help Stay Hydrated – Dehydration makes histamine symptoms worse. Exercise in Moderation – Intense workouts can trigger histamine release, but gentle activities like yoga, walking, or swimming can help regulate it. Reduce Stress – Stress triggers histamine release! Try mindfulness, meditation, or deep breathing exercises. Histamine intolerance can be a sneaky but significant issue during menopause. If you’re struggling with unexpected symptoms, it’s worth considering whether histamine is a factor. By making dietary changes, supporting DAO activity, balancing hormones, and improving gut health , you can reduce your symptoms and start feeling more like yourself again. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

Discover how the coil can offer reliable contraception at Bristol Menopause & Wellwoman Clinic. Tailored support and professional guidance for womens health. Contraception & the Mirena Coil (IUD) Contraception, often referred to as birth control, plays a crucial role in the lives of young women by offering them greater control over their reproductive health and life choices. Its significance extends beyond preventing unintended pregnancies, influencing various aspects of physical, emotional and social wellbeing. Contraception is an essential tool that significantly impacts the lives of young women. By enabling them to control their reproductive choices, it empowers them to pursue education, careers, and personal goals, fostering emotional well-being, physical health, and positive relationships. 1. Empowerment & Autonomy Contraception empowers young women to make informed decisions about if and when to become parents. It allows them to pursue educational and career opportunities, nurturing their personal growth and self-reliance. 2. Educational & Career Pursuits Access to reliable contraception enables young women to pursue higher education and establish their careers without the interruption of an unplanned pregnancy. This contributes to their professional growth, financial stability, and long-term success. 3. Physical Health & Wellbeing Effective contraception allows young women to better plan their pregnancies, promoting optimal maternal and child health outcomes. By allowing adequate time between pregnancies, they can ensure proper prenatal care, reducing health risks for both themselves and their future children. 4. Emotional & Mental Health Contraception grants young women the opportunity to build stable relationships and emotionally prepare for parenthood. It can alleviate concerns about unplanned pregnancies, reducing stress and promoting emotional wellbeing. 5. Financial Stability Avoiding unintended pregnancies through contraception helps young women avoid the financial strain that can come with raising a child before they are ready. This financial stability allows them to plan for parenthood when they feel prepared. 6. Relationships & Intimacy Contraception allows young women to engage in intimate relationships without the constant worry of pregnancy. It fosters open communication with partners, promoting healthy relationships based on mutual understanding and respect. 7. Future Family Planning Contraception provides young women the freedom to plan their families according to their goals and circumstances. This flexibility supports their ability to provide the best environment for their children when they choose to become parents. 8. Prevention of Health Risks Certain contraceptive methods, such as hormonal birth control, can offer health benefits beyond preventing pregnancy. They can regulate menstrual cycles, reduce menstrual pain, and lower the risk of conditions like ovarian cysts and endometrial cancer. 9. Reducing Abortion Rates Access to contraception has been linked to a decrease in abortion rates, as it helps prevent unintended pregnancies, ensuring that young women have the means to avoid unwanted pregnancies without resorting to other measures. Intrauterine System (IUS) An Intrauterine System (IUS) is a small, T-shaped device that is inserted into the uterus to provide reliable and convenient contraception. It is an effective method that offers long-term protection against pregnancy while requiring minimal effort on your part. Let's delve into its uses, the fitting procedure, and its mode of action. Uses of an IUS An IUS primarily serves as a form of contraception, providing highly effective birth control for an extended period. It is suitable for women who want a hassle-free contraceptive option without the need for daily attention. Additionally, some IUS products, such as the Mirena IUS, can also be prescribed to manage heavy menstrual bleeding and as the progesterone part of Hormone Replacement Therapy (HRT). Fitting an IUS is a straightforward and safe procedure conducted by a healthcare professional, typically a specially trained nurse. Here's an overview of the fitting process: Consultation: Your healthcare professional will start with a consultation to discuss your medical history, any concerns, and to determine if an IUS is the right option for you. Physical Examination: A pelvic examination is performed to assess the size and position of your uterus. This helps determine the appropriate size and type of IUS for your body. Insertion: The IUS is inserted into the uterus through the cervix. This is a relatively quick procedure and may cause some discomfort, but it is usually well-tolerated. Some providers may recommend taking pain relief medication before the procedure. Follow-up: After the IUS is inserted, your healthcare provider will schedule a follow-up appointment to ensure proper placement and address any concerns you might have. Access to a wide range of contraceptive methods is a fundamental component of women's reproductive rights and overall wellbeing. As with Hormone Replacement Therapy, one size does not fit all when it comes to contraception. Explore our services

Platinum Wellwoman Check Package Overview | £750 The Platinum Wellwoman Check is a comprehensive health assessment tailored specifically for women, designed to provide a thorough and caring experience. Focusing on overall wellness, this check-up includes essential screenings for heart health, hormonal balance, and preventative care, ensuring that all aspects of your health are addressed. Our expert team provides personalised advice, helping you stay proactive with preventative healthcare and lifestyle management. Whether you’re looking to maintain optimal health, catch potential concerns early, or enhance your well-being, the Platinum Wellwoman Check offers the highest level of care for women at every stage of life. This package lasts for 2 hours, over 2 appointments (1 hour each). Additional Notes: During both appointments, you will have plenty of time to ask questions and express any concerns about your health. Our team is committed to making sure you feel comfortable and well-informed throughout the process. You will also receive ongoing support, with follow-up recommendations or referrals if necessary, and you’ll have access to our health experts for any additional guidance you may need. This comprehensive package is designed to help you take proactive control of your health, offering personalised support and a detailed plan for the future. Book here Package Includes Appointment 1: Comprehensive Ultimate Blood Test: You’ll be guided through a blood draw that covers a wide range of essential markers, including cholesterol, liver function, blood sugar, thyroid function, and more. This helps us identify any potential issues early on. Full Health Assessment: This session involves an in-depth discussion of your medical history, current health concerns, lifestyle habits, and any symptoms you might be experiencing. Our experts will assess factors like stress levels, sleep patterns, exercise habits, and overall well-being. Expect this first appointment to take about 1 hour, ensuring that we have the time to gather a full picture of your current health. Appointment 2: Physical Breast Examination: This in-person exam is carried out by a qualified practitioner who will assess your breasts for any signs of irregularities or abnormalities. This is a crucial part of your health check to ensure early detection of any issues. Nutrition Advice: Based on your health and lifestyle, we’ll provide personalised advice on how to maintain a balanced diet that works for your specific needs. This could include recommendations for nutrient-dense foods, meal planning, and even supplementation suggestions to optimize your health. Menopause Support: If you are in or approaching menopause, we’ll provide tailored guidance to help you manage any symptoms you may be experiencing, whether physical (like hot flashes or sleep disturbances) or emotional. We will discuss possible treatments, lifestyle adjustments, and holistic approaches for better quality of life during this phase. Detailed Health Report: After both appointments, you will receive a thorough written report outlining your blood test results, health assessment, physical breast examination, and nutrition recommendations. It will also include expert advice on menopause management and further steps for your health journey. Expect the second appointment to last about 1 hour, as we go through your results and ensure that you feel supported and informed about your health. £750 Book here