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Professional Wellwoman Health Screenings at Bristol Menopause & Wellwoman Clinic. Prioritising women's wellness with expert care and insights. Wellwoman Checks Our Wellwoman Checks are designed to provide a comprehensive health assessment tailored specifically for women at every stage of life. At Bristol Menopause & Wellwoman Clinic, we go beyond standard health screenings, offering in-depth evaluations of key markers such as hormone balance, cardiovascular health, metabolic function, and nutritional status. Whether you're looking to optimise your well-being, manage symptoms of perimenopause or menopause, or simply gain a clearer picture of your overall health, our expert-led assessments give you the insights and guidance you need. With personalised recommendations and support, our Wellwoman Checks empower you to take control of your health with confidence. Gold Wellwoman Check See the details Platinum Wellwoman Check See the details Platinum Signature Wellbeing Check See the details

Discover trusted coil and IUD services at Bristol Menopause & Wellwoman Clinic. Your choice, your health, with professional support every step of the way. Coil IUD Coil Fitting & Assessment We offer Copper and Mirena coil fittings as long-term contraceptive options tailored to your needs. The Mirena coil is a hormonal IUD that provides effective contraception while also being used in hormone replacement therapy (HRT) for women on oestrogen, helping to protect the womb lining. It is particularly beneficial for those with heavy periods or needing endometrial protection. The Copper coil, a hormone-free IUD, offers reliable contraception for up to 10 years, making it an ideal choice for those looking for a natural, non-hormonal option. During your appointment, our experienced specialists will guide you through the process, ensuring you feel comfortable and informed. We also offer coil checks, removals, and replacements as needed. Book your coil fitting appointment today for safe, effective, and long-lasting contraception. Mirena Coil IUD Fitting See the details Copper Coil IUD Fitting See the details Coil Retrieval See the details Terms & Conditions By booking a coil fitting appointment, you agree to the following terms and conditions: Eligibility and Suitability Coil fittings are subject to a pre-assessment to determine medical suitability. If any concerns arise during your consultation or procedure that prevent safe fitting, the procedure may be discontinued. Procedure and Consent The procedure will only be carried out after informed consent has been obtained. You reserve the right to withdraw consent at any stage. Unsuccessful Coil Fitting or Removal If a coil fitting or removal is attempted but cannot be completed due to medical, anatomical, or other clinical reasons, a fee of £155 will apply. This charge covers the time, consultation, and clinical assessment undertaken during your appointment. Cancellations and Rescheduling We understand that unforeseen circumstances may arise. If you need to cancel or reschedule your appointment, kindly provide at least 48 hours' notice to allow us to accommodate other patients. Appointments cancelled within 48 hours will not be refunded. Appointments cancelled earlier than 48 hours will be refunded subject to a £25 administration charge. Aftercare and Follow-Up You will be provided with aftercare guidance following the procedure. If a follow-up appointment is required, it may incur an additional fee unless otherwise stated.

Non Hormonal Management Guide Request a Non Hormonal Management Guide Please take a moment to fill out the form. First Name Last Name Email I agree to be added to the mailing list Submit Click here to download Non Hormonal Management Guide

Share your thoughts with Bristol Menopause & Wellwoman Clinic. Provide feedback to help us improve our services and continue to support womens health. Get in Touch Your thoughts and opinions matter to us! We’re always looking for ways to improve, and your feedback helps us create a better experience for you. Whether it’s a suggestion, a compliment, or something we can do better, we’d love to hear from you. Please take a moment to complete the form – we truly appreciate your time and input! First Name Last Name Email Message Send Thanks for submitting!

Meet the expert team at Bristol Menopause & Wellwoman Cinic, compassionate specialists dedicated to supporting women's health, menopause care, and overall wellbeing. Meet Our Team Hazel Hayden | Director, Women's Health Specialist Nurse Consultant | British Menopause Society Specialist Hazel Hayden is a Consultant Nurse and a highly respected British Menopause Society Registered Specialist, with a passion for empowering women through every stage of menopause. She’s also trained in sleep and insomnia therapy, Cognitive Behaviour Therapy (CBT) for menopause, and has a diploma in nutrition. Hazel’s expertise extends to weight management through her training in the National Medical Weight Loss Programme. As a member of both the International Menopause Society and the International Association for Premenstrual Disorders, Hazel stays at the forefront of advancements in women's health. She’s a sought-after speaker at local and international conferences, where she shares her insights on menopausal health as well as its impact on mental health. In addition to her speaking engagements, Hazel remains committed to her clinical work, supporting women through their unique menopausal health journeys. Her areas of expertise also include cardiovascular disease, type 2 diabetes, and respiratory disorders, ensuring a holistic approach to patient care. Hazel goes beyond individual care, training other healthcare professionals to become British Menopause Society Specialists, helping to raise the standard of menopause care for women everywhere. With a deep dedication to improving women’s health, Hazel has also combined her clinical knowledge to create specialist supplements tailored to support women navigating menopause, offering them practical solutions to thrive during this transformative but sometimes challenging time. Book with Hazel Dr Jo Burgin | Clinical Lead, Women's Health Specialist Doctor | British Menopause Society Specialist Jo is a Doctor and academic with over 15 years working in Sexual and Reproductive Health, both clinically and as a part of non-governmental organisations. She is a honorary researcher at the University of Bristol with research focusing on menopause. **Please note that Jo is unable to see any patients that are registered at Bridgeview Medical Practice** Jo holds a Masters in Sexual and Reproductive Health research, complemented by postgraduate diplomas in Obstetrics and Gynaecology and Sexual and Reproductive Health. Her dedication to advancing reproductive and hormonal health is evident in her international work, where she focused on delivering crucial training to clinicians in low-resource countries. Her qualitative research has focused on perimenopause and mental health and contraception for women over 40 and is published in the British Medical Journal and the British Journal for General Practice. She leads initiatives addressing menopause care in underserved communities, including developing multilingual patient information. Despite her extensive contributions to research and academia, Jo remains grounded as an NHS GP in Bristol, where she continues to advocate for comprehensive and holistic care for her patients. Book with Dr Burgin Kim Jones | Operations Director Kim Jones is an essential member of the Bristol Menopause & Wellwoman Clinic team, expertly managing the day-to-day operations to ensure everything runs smoothly. With a sharp focus on organisational efficiency and effective management, Kim plays a crucial role in supporting the clinic's mission to deliver the highest quality of care to our patients. With over a decade of experience in operations administration, Kim excels in optimising processes, coordinating across departments, and upholding the clinic's standards of excellence. She is responsible for overseeing a wide range of administrative duties, including scheduling, resource management, and maintaining compliance with healthcare regulations. Her efforts are vital to ensuring a seamless patient experience and fostering a supportive environment for both staff and clients. Kim’s commitment to the operational side of the clinic significantly contributes to our reputation for exceptional care and personalised services. Her dedication to continuous improvement, combined with her passion for healthcare, ensures that our clinic remains a leader in women’s health. Through her leadership and dedication, Kim helps maintain the high standards that our patients have come to expect from the Bristol Menopause & Wellwoman Clinic. Dr Daniella Calandrini | Women's Health Specialist Doctor Daniella is a GP with 15 years’ experience in women’s health. She is passionate about helping women manage their transition through menopause and is skilled at dealing with a range of other women’s health problems. As part of this training, she completed 6 months in obstetrics and gynaecology as well as 6 months in the dermatology department training in skin issues including a vulval skin clinic. In response to the increased demand for menopause support in her NHS practice she has worked hard to make sure the care her patients receive is holistic, individualised and evidence based. This has included setting up a new system for prescribing and reviewing HRT and running menopause clinics in her NHS Bath practice. She is also trained and very experienced in fitting coils (both hormonal and copper types). Outside of her clinical work Daniella has been a GP appraiser for 10 years and a GP clinical advisor for the NHS England Performance team for 5 years. In these roles she supports doctors to ensure they maintain their learning and are treating patients safely and in line with best practice. These roles align with the clinical care she aims to deliver to her own patients. Book with Dr Calandrini Dr Alice Thomas | Women's Health Specialist Doctor Alice is a dedicated healthcare professional with a diverse background in general practice, women's health, and mental health assessment. Her journey began with her medical education at the University of Liverpool School of Medicine, where she laid the foundation for her career. After graduating in 2004, she embarked on her career in medicine, initially working as a GP in Merseyside. However, it was her move to Sydney, Australia, in 2010 that proved pivotal in shaping her professional interests. There, she discovered her passion for women's health and particularly for managing the menopause, while working in a bustling family practice. This experience ignited her dedication to providing comprehensive care for women during the perimenopause and menopause stages. In 2013, Alice returned to the UK and settled in North Somerset. She continued her work as a menopause doctor, now complemented by a role as a mental health assessor. Alice is committed to offering evidence-based and personalised advice to her patients, recognising the significance of lifestyle factors in managing symptoms. She approaches her practice with empathy and support, valuing the opportunity to empower women through education and guidance during this transitional phase of life. Beyond her professional endeavours, Alice cherishes her time with her two young boys and embraces a love for the countryside. She finds solace in outdoor activities such as running and walking in the fields, and enjoys embarking on family adventures, including road trips in their campervan. In summary, Alice exemplifies a healthcare professional who is not only dedicated to her patients' well-being but also finds balance in her personal life through nature and family time. Book with Dr Thomas Vicky Denning | Healthcare Pracitioner Vicky is a highly experienced paramedic with over 24 years in emergency and urgent care. Her career has spanned frontline work with the NHS and specialist roles in telephone triage across the South West, giving her a deep understanding of both urgent clinical needs and the human side of care. Having supported countless patients and families through some of their most vulnerable moments, Vicky has built a reputation for her calm presence, professionalism, and unwavering commitment to wellbeing. What sets Vicky apart is her ability to bring together the very best of medical expertise with holistic support. With a special interest in breathwork practitioner and life coach, she recognises that health is more than a physical concern, it’s also emotional and mental. Many people arrive at appointments feeling nervous, overwhelmed, or unsure. Vicky’s unique skillset means she can hold space with empathy, ease anxiety through breathwork techniques, and empower individuals to feel safe, heard, and confident in their own healing journey. Her passion lies in ensuring every patient and client leaves not only well cared for, but also reassured, supported, and respected. For Vicky, health and wellbeing aren’t just about solving problems in the moment; they’re about creating a positive, lasting experience where people feel seen and valued. Book with Vicky Gabriela Shilcock | Phlebotomist Gabriela Shilcock is a friendly and experienced phlebotomist with a background in Emergency Care and NHS GP surgery work. She is skilled in both adult and paediatric phlebotomy, including managing difficult veins with confidence and care. Gabriela is calm, reassuring, and highly attentive to patient comfort, particularly for those who feel anxious about blood tests or have additional needs. Her Emergency Care training allows her to recognise and respond quickly to signs of distress, ensuring every patient feels safe, supported, and at ease throughout their appointment. Book With Gabriela Jenna Young | Phlebotomist Jenna Young is a highly valued member of our medical team, serving as both a skilled phlebotomist and a trained health care assistant. With her dual expertise, Jenna brings a unique blend of technical precision and compassionate patient care to her work. Her proficiency in drawing blood and preparing specimens for testing is complemented by her broad experience in various aspects of patient support and clinical care. As a trained health care assistant, Jenna is adept at providing holistic support to patients, from assisting with daily activities to helping manage patient flow in our facility. Her calm and reassuring presence helps create a comfortable environment, making every patient feel understood and cared for during their visit. Jenna is known for her gentle touch and meticulous attention to detail, ensuring each procedure is safe, efficient, and as pain-free as possible. Her ability to connect with patients, combined with her strong commitment to maintaining high standards of hygiene and safety, makes her an invaluable asset to our team. Book With Jenna Tia Brown | Social Media & Marketing Lead Tia is the creative force behind our online presence. With a passion for wellness and a sharp eye for digital trends, she leads our social media and marketing strategy, bringing our health services to life across platforms. Tia combines her background in marketing with a genuine interest in helping people live healthier lives, crafting engaging content, growing our community, and making sure our message reaches the people who need it most. Whether it’s a powerful health tip, a behind-the-scenes look at our work, or a campaign that gets people talking, Tia ensures that Bristol Menopause & Wellwoman Clinic stays connected, informative, and inspiring. Amy Bold | Senior Administrator Amy brings over 17 years of experience in office administration to her role as Senior Administrator, including 9 years working on reception. She plays a vital role in supporting both patients and clinical staff, ensuring the smooth day-to-day running of the clinic. Known for her dedication and strong work ethic, Amy takes pride in offering a high standard of service and care. Her warm, friendly personality creates a welcoming atmosphere for everyone who visits the clinic. Whether she’s answering queries, coordinating appointments, or assisting with behind-the-scenes administration, Amy is always ready to help with kindness and professionalism. Her approachable nature and attention to detail make her an integral part of the team, helping patients feel reassured and supported throughout their journey with us. Claire Corbett | Patient Co-ordinator With over 20 years’ experience in marketing and client relations, Claire brings exceptional organisation, warmth, and professionalism to her role as Patient Coordinator. She ensures every patient feels supported and cared for, handling all communication with empathy and discretion. Often the first friendly face our visitors meet, Claire’s calm and approachable nature helps patients feel at ease from the moment they arrive.

< Back Managing Stress to Alleviate Menopausal Symptoms Post Menopause, Stress As women transition into menopause, they often experience a variety of symptoms that can affect their daily lives. As women transition into menopause, they often experience a variety of symptoms that can affect their daily lives. While hot flushes and night sweats are commonly discussed, the impact of stress on menopausal symptoms receives less attention yet plays a crucial role. As a menopause specialist, I've seen firsthand how stress can exacerbate menopausal symptoms and affect overall well-being. Here, I'll share insights on the relationship between stress and menopause and provide practical strategies to manage stress effectively. Understanding the Impact of Stress on Menopause Menopause marks the end of a woman's reproductive years, accompanied by a decrease in oestrogen and progesterone levels. This hormonal shift can lead to various symptoms, including mood swings, sleep disturbances, and irritability. Stress can compound these symptoms, creating a cycle that's hard to break. Chronic stress may also lead to elevated cortisol levels, making it harder for your body to cope with hormonal changes during menopause. How Stress Worsens Menopausal Symptoms Hot Flushes and Night Sweats: Stress triggers the release of norepinephrine, which can cause sudden changes in body temperature, leading to more frequent and severe hot flashes and night sweats. Sleep Problems: High stress levels can lead to insomnia and fragmented sleep, exacerbating fatigue and irritability often experienced during menopause. Mood Changes: Stress can increase the likelihood of mood swings, anxiety, and depression during menopause by affecting neurotransmitters that regulate mood. How to Manage Stress Through the Menopause Managing stress is not just about reducing its presence, but also about enhancing your capacity to handle it. Here are several strategies that can help: Mindfulness and Meditation: Regular practice of mindfulness meditation can reduce the physiological effects of stress. Techniques such as deep breathing, guided imagery, or progressive muscle relaxation can help calm the mind and reduce the frequency of hot flushes. Regular Physical Activity: Exercise is a proven stressbuster. Activities like yoga, walking, or swimming can help regulate hormones and improve sleep, while also boosting your mood through the release of endorphins. Adequate Sleep: Prioritising good sleep hygiene is crucial. Try to maintain a consistent bedtime routine, keep your bedroom cool to combat night sweats, and limit exposure to screens before bed. Through that TV out of your bedroom. You should only be sleeping or having sex in there. Balanced Diet: Eating a balanced diet rich in fruits, vegetables, and whole grains can stabilize blood sugar levels and improve overall health. Limit caffeine, sugar and alcohol, as they can trigger hot flushes and contribute to mood swings. Social Support: Maintaining strong social connections can provide emotional support and alleviate feelings of stress. Whether it's talking with friends, joining a support group, or seeking professional counselling, connection is key. Time Management: Reduce stress by managing your time and commitments. Learn to say no, set boundaries, and prioritise tasks to avoid feeling overwhelmed. Hormone Replacement Therapy (HRT): For some women, HRT may help manage menopausal symptoms, including those exacerbated by stress. Discuss with a healthcare provider whether this is a suitable option for you. Stress can significantly impact the severity of menopausal symptoms, but with the right strategies, it is possible to mitigate these effects. By incorporating stress management techniques into your daily routine, you can improve your quality of life during menopause. Looking after yourself during this time can sometimes make menopause easier to cope with. 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 How to Talk to Your GP About Menopause and Get the Support You Deserve HRT, Menopause Advice Empowering advice for making the most of your NHS appointment If you're experiencing symptoms like hot flushes, anxiety, poor sleep, low mood, or changes to your cycle, you may be wondering: Is this menopause? And more importantly, how do I talk to my GP about it especially when appointments feel rushed or overwhelming? You’re not alone. Many women find it difficult to bring up menopause with their doctor or feel unheard when they do. But you deserve support, and with a little preparation, your NHS appointment can be the first step toward getting it. At Bristol Menopause Clinic, we often meet women who’ve struggled to navigate the system. So, here’s your guide to making your GP appointment work for you with clarity and confidence. Why It Matters Menopause isn’t just a phase it’s a significant life transition that can impact your physical, emotional, and cognitive wellbeing. Yet, it’s still under-discussed in many healthcare settings. The good news? Awareness is growing, and GPs are increasingly trained to offer menopause support. But to get the most from your appointment, a little planning goes a long way. Step 1: Recognise the Symptoms Perimenopause (the phase leading up to menopause) can begin in your late 30s or 40s and may include: Irregular or heavier periods Hot flushes and night sweats Difficulty sleeping Low mood or anxiety Brain fog or forgetfulness Vaginal dryness or discomfort Reduced libido Joint aches and fatigue If any of these sound familiar, it’s worth bringing them up. Step 2: Track Your Symptoms Before your appointment, keep a symptom diary for at least 2–4 weeks. This doesn’t have to be complicated just a simple record of: How often symptoms occur How they’re affecting your life (e.g. work, sleep, relationships) Your menstrual cycle changes Mood or energy levels You can also use menopause symptom checklists or apps to keep track. Bringing clear examples helps your GP understand the full picture especially if your blood tests appear normal (which they often do during perimenopause). Step 3: Plan What You Want to Say GP appointments are often short, so make a written list of the key points you want to cover. For example: “I think I might be perimenopausal. These are my symptoms.” “I’m struggling with sleep/mood/hot flushes and it’s affecting my daily life.” “I’d like to understand my options, including HRT.” “Can we talk about non-hormonal approaches if HRT isn’t right for me?” Being direct and focused makes it easier to have a productive conversation. Step 4: Understand Your Options Your GP can support you in different ways, including: Offering advice and reassurance Prescribing HRT (hormone replacement therapy) if appropriate Suggesting non-hormonal treatments Referring you to a menopause clinic for specialist input Not all GPs are menopause specialists, but most should follow NICE guidelines on menopause care. If you feel dismissed, it’s okay to: Ask for a second opinion Request a referral to a menopause specialist Mention the NICE Menopause Guideline (NG23) as a framework for care Step 5: Know What to Expect From HRT Conversations If you're considering HRT, your GP will likely discuss: Your medical history and any contraindications Risks and benefits based on your age and symptoms Different types and delivery methods (patches, gels, tablets, coil, etc.) Don’t be afraid to ask questions or express concerns. You’re not being difficult, you’re being informed . Step 6: Follow Up If you're prescribed treatment, it’s important to follow up in 3 months to review how you're feeling. If symptoms persist or change, further adjustments may be needed. If no treatment is offered, or symptoms worsen, don't hesitate to re-book, request another GP, or seek a private menopause consultation if you're able to. You Deserve to Be Heard Menopause can feel like an invisible transition but it’s very real, and it matters. You deserve support, clarity, and evidence-based care. Your GP can be a great starting point, especially if you come prepared. And if you ever feel you’re not getting the help you need, there are specialist private services, like ours at Bristol Menopause Clinic, where you’ll be listened to, believed, and supported every step of the way. 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

Testosterone Therapy Testosterone Therapy for Women on HRT We offer testosterone therapy for women already on a stable Hormone Replacement Therapy (HRT) plan who want to further optimise their health during menopause. Testosterone can support energy, libido, mood, and mental clarity, especially when standard HRT doesn’t fully relieve symptoms. Our expert-led sessions help you understand how testosterone works in menopause and how it can safely complement your current treatment. We provide personalised, evidence-based care to help you feel more like yourself again. Book a consultation today to explore if testosterone therapy is right for you. Initial Testosterone Consultation See the details Testosterone Follow-up Consultation *Existing Patients ONLY* See the details Initial & Follow up Consultation Initial Blood Test Included *New Patient ONLY* See the details Ongoing Testosterone Support See the details

< Back Protecting Health for Decades to Come: Life After Menopause Post Menopause Menopause is officially confirmed after 12 consecutive months without a period. From that point onward, a woman is described as post-menopausal. For some, common symptoms like hot flushes and night sweats may ease, while for others they can continue for years. But beyond symptoms, the post-menopausal years mark a shift in focus: long-term health and prevention become the priority. Falling oestrogen levels can accelerate bone loss, alter cholesterol patterns, and influence blood pressure and metabolic health. These changes can increase the risk of osteoporosis, cardiovascular disease, and type 2 diabetes. The good news? Lifestyle medicine offers powerful tools to counteract these risks and support health for decades to come. Lifestyle Strategies for Healthy Years Ahead 1. Bone Health: Protecting the Framework Exercise: Weight-bearing activities such as walking, dancing, or jogging stimulate bone growth. Resistance training builds strength and protects joints. Nutrition: Adequate calcium (from dairy, fortified plant milks, or leafy greens) and vitamin D (from safe sun exposure, oily fish, or supplementation where advised) are vital. Prevention: Avoiding smoking and limiting alcohol reduces bone loss. 2. Heart Health: Guarding Against the Number One Risk Movement: Regular aerobic activity lowers blood pressure and supports healthy cholesterol. Diet: A Mediterranean-style pattern — rich in fruit, vegetables, whole grains, legumes, nuts, and olive oil — reduces cardiovascular risk. Monitoring: Regular blood pressure, cholesterol, and glucose checks help track changes early. 3. Cognitive Health: Supporting the Brain Mental stimulation: Learning new skills, reading, or problem-solving strengthens cognitive reserve. Sleep: Consistent, good-quality sleep allows for memory processing and brain repair. Social connection: Staying engaged with friends, family, or community lowers dementia risk and improves mood. 4. Weight & Metabolism: Managing Midlife Shifts Balanced eating: Nutrient-dense foods with adequate protein support muscle mass and reduce abdominal weight gain. Activity: Regular exercise improves insulin sensitivity and reduces metabolic risk. Mindset: Avoiding restrictive crash diets helps protect long-term energy and metabolic health. Post-menopause is not about decline, it’s about renewal. With lifestyle medicine, women can actively build strength, protect heart and brain health, and lay the foundations for a purposeful and energetic next chapter of life. 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 Why Alex, our Nutritionist Is Your Secret Weapon for Thriving Through Menopause Alternative Therapies, Diet, Managing Weight, Wellbeing, Self-Care Menopause is a time of profound change—physically, emotionally, and mentally. For many women, navigating this transition can feel like an uphill battle with weight gain, disrupted sleep, mood swings, and declining energy levels. But it doesn’t have to be this way. Working with Alex, our nutritionist can provide you with tailored strategies to address these challenges head-on and empower you to thrive during this phase of life. Here’s why having Alex by your side can be transformative and how she can support your health across key areas: 1. Weight Management and Hormonal Balance One of the most common complaints during menopause is unexpected weight gain. Hormonal shifts, such as declining oestrogen, slow metabolism, and changes in fat distribution, make weight management challenging. A nutritionist can: Personalise Your Nutrition Plan : By assessing your unique needs, they create a diet plan that aligns with your body’s changing requirements, focusing on nutrient-dense, whole foods. Incorporate Metabolism-Boosting Foods : Certain foods like lean protein, healthy fats, and fibre-rich vegetables can help maintain muscle mass and boost metabolism. Address Insulin Resistance : Menopause increases the risk of insulin resistance, which can lead to stubborn belly fat. A nutritionist can guide you on managing blood sugar levels with the right combination of macronutrients and meal timing. Result : Improved energy levels, a healthier weight, and a more confident you. 2. Supporting Mental Health The emotional rollercoaster of menopause can be overwhelming, with mood swings, anxiety, and even depression becoming common. Food has a direct impact on mental health, and a nutritionist can help you use it to your advantage by: Enhancing Serotonin Production : Including foods rich in tryptophan, like turkey, eggs, and nuts, which promote serotonin (your happiness hormone). Balancing Blood Sugar Levels : Stable blood sugar reduces irritability and mood swings. Nutritional Psychiatry : A growing field, this focuses on foods and nutrients that support brain health, such as omega-3 fatty acids, magnesium, and B vitamins. Result : A steadier mood, reduced anxiety, and a brighter outlook on life. 3. Managing Insulin Resistance Insulin resistance becomes more common in midlife, contributing to fatigue, weight gain, and increased risk of Type 2 diabetes. A nutritionist can help by: Crafting Low-Glycaemic Meals : Teaching you how to choose and pair foods to avoid blood sugar spikes. Incorporating Fibre-Rich Foods : Supporting better digestion and glucose metabolism with vegetables, whole grains, and legumes. Encouraging Healthy Fats : Foods like avocado, nuts, and olive oil can reduce inflammation and support insulin sensitivity. Result : Better blood sugar control, reduced risk of diabetes, and sustainable energy throughout the day. 4. Improving Sleep Hot flushes, night sweats, and hormonal changes can wreak havoc on your sleep. A nutritionist can: Support Melatonin Production : Suggest foods rich in melatonin, like cherries and walnuts, and magnesium to relax your muscles and mind. Reduce Stimulants : Work with you to limit caffeine, alcohol, and sugar, which can disrupt sleep. Promote Hormonal Regulation : Balance your hormones through nutrition to reduce night-time symptoms like hot flashes. Result : Restful nights that leave you energized and ready to take on the day. 5. General Well-Being and Longevity Beyond symptom management, a nutritionist helps you focus on long-term health and quality of life. This includes: Optimising Bone Health : Recommending calcium and vitamin D-rich foods to support bone density. Enhancing Gut Health : Probiotic and prebiotic foods to improve digestion and nutrient absorption. Increasing Energy Levels : Through balanced meals that fuel your body and mind effectively. Building Sustainable Habits : Helping you develop simple, enjoyable routines to make healthy eating a way of life, not a chore. Result : A healthier, happier you—inside and out. Why Now Is the Time to Invest in Your Health Menopause is a new chapter—a chance to reset, refocus, and reclaim your health. A nutritionist doesn’t just help you manage symptoms; they empower you with the knowledge and tools to thrive. By addressing weight management, mental health, insulin resistance, sleep, and overall well-being, they offer a comprehensive approach tailored to YOU. With the right guidance, you’ll feel stronger, more balanced, and ready to embrace this new phase of life with confidence. Ready to take the first step? Book a consultation with a nutritionist today and discover how personalized nutrition can transform your menopause journey. Book 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 Understanding Perimenopause: A Transition Phase in Women's Health Managing Weight, Perimenopause, Managing Symptoms While menopause officially begins when a woman has not had a menstrual period for 12 consecutive months, perimenopause encompasses the years leading up to this significant milestone. I thought I’d write about perimenopause and how it marks the transitional phase before menopause, signalling changes in a woman's reproductive cycle. While menopause officially begins when a woman has not had a menstrual period for 12 consecutive months, perimenopause encompasses the years leading up to this significant milestone. What is Perimenopause? Duration and Onset: Perimenopause typically begins in a woman's 40s but can start earlier for some, lasting anywhere from a few months to several years before menopause. It's characterised by irregular menstrual cycles, hormonal fluctuations, and various physical and emotional symptoms. Hormonal Shifts: During perimenopause, the ovaries gradually produce less oestrogen, a key hormone regulating the menstrual cycle. This fluctuation can cause irregular periods, where cycles may be shorter or longer than usual, and menstruation might become heavier or lighter. Progesterone also drops at this point meaning that anxiety can worsen, and sleep can be affected by the loss of both hormones. Perimenopause Symptoms and Changes Irregular Periods: One of the hallmark signs of perimenopause is the erratic menstrual cycle. It's common for periods to become irregular as the body's hormonal balance shifts. Periods can be skipped as an egg has not been produced from the ovaries some months. Hot Flushes and Night Sweats: Many women experience hot flushes, sudden waves of heat that can lead to sweating and discomfort, especially at night. These can vary in intensity and frequency. Mood Swings and Emotional Changes: Fluctuating hormone levels can impact mood stability, leading to mood swings, irritability, and even anxiety or depression in some cases. Physical Changes: Other physical changes might include changes in libido, vaginal dryness, sleep disturbances, and fatigue. Managing Perimenopause Symptoms Healthy Lifestyle Habits: Adopting a balanced diet rich in nutrients, regular exercise, and stress management techniques can help alleviate some symptoms. I have already written about caring for yourself through menopause. It is important to increase your protein intake 25% of calories should be from protein. Increase your fruit and veg. Look at your exercise routine – now is the time to introduce strength training to maintain muscle mass and help prevent weight gain. Consultation with Healthcare Professionals: Seeking guidance from specialist healthcare professionals is crucial. They can provide tailored advice, suggest medications or hormone therapies if necessary, and rule out any underlying health concerns. Support Networks: Joining support groups or seeking guidance from friends, family, or counsellors can provide valuable emotional support during this transitional phase. While perimenopause represents a natural transition in a woman's life, the symptoms and changes it brings can vary widely among individuals. Understanding and managing these changes through healthy lifestyle practices and seeking professional guidance are essential for navigating this phase with confidence and minimal disruption to daily life. 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 Weight Gain and How to Avoid It Through the Menopause Diet, Exercise, Managing Weight, Menopause Advice, Stress We understand that hormonal changes can make it challenging to maintain a healthy weight. We have gathered some helpful tips to support you on your weight management journey. Let's explore them together. Weight gain is an issue that comes up regularly with women in the clinic and gaining weight through the menopause can increase our risk of developing type 2 diabetes and cardiovascular disease as well as increasing pressure on our joints, causing more pain. We understand that hormonal changes can make it challenging to maintain a healthy weight. We have gathered some helpful tips to support you on your weight management journey. Let's explore them together. Prioritise a Balanced Diet Adopting a balanced and nutritious diet is essential for managing weight during menopause. Focus on whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Minimize processed foods, sugary snacks, and beverages high in added sugars. Pay attention to portion sizes and practice mindful eating to enhance awareness of your body's hunger and fullness cues. Aim to eat protein with each meal and it should account for 25% of our daily calorie intake. Watch Your Caloric Intake As our metabolism tends to slow down with age, it's important to be mindful of your caloric intake. Calculate your daily energy needs based on your age, weight, and activity level, and aim to consume a moderate caloric deficit to facilitate weight loss. This can be done by using smaller plates for your meals. However, avoid extreme dieting or drastically cutting calories, as it can have negative effects on your overall well-being. Stay Hydrated Drinking an adequate amount of water is vital for overall health and weight management. Stay hydrated throughout the day to support your body's functions and help maintain a feeling of fullness. Limit sugary drinks and alcohol, which can contribute to weight gain. Engage in Regular Physical Activity Regular exercise is key to managing weight and overall well-being during menopause. Incorporate a combination of cardiovascular exercises, strength training, and flexibility exercises into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity per week and include strength training exercises twice a week to maintain muscle mass. Focus on Strength Training Strength training is particularly important during menopause as it helps preserve muscle mass and increases metabolism. Engage in resistance exercises such as weightlifting, resistance bands, or bodyweight exercises. Consult a fitness professional or use reputable resources to learn proper form and techniques. Start with lighter weights and gradually increase as you build strength. Manage Stress Chronic stress can contribute to weight gain and make it more difficult to lose weight. Practice stress management techniques such as meditation, deep breathing exercises, or engaging in activities you enjoy. Prioritise self-care and create a lifestyle that supports emotional well-being. This can be easier said than done. Therefore, try to carve 10 minutes a day out for yourself. Get Enough Sleep Adequate sleep is crucial for weight management. Lack of sleep can disrupt hormones related to hunger and satiety, leading to increased food cravings and overeating. Aim for at least seven hours of quality sleep each night by establishing a relaxing bedtime routine and creating a sleep-friendly environment. Seek Professional Guidance If you're struggling with weight management during menopause, it may well be worth seeking guidance from a healthcare professional experienced in menopause. They can provide personalised recommendations, help you set realistic goals, and offer support throughout your journey. Remember, weight loss during menopause may be gradual, and individual results may vary. Focus on overall health and well-being rather than solely on the number on the scale. 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