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< 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

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Proud Sponsors of Daisy Network We are dedicated to supporting young women with Premature Ovarian Insufficiency, creating an environment of understanding, compassion, and empowerment where every young woman feel valued and cared for. Exclusive 15% off Initial Consultations Expert Premature Ovarian Insufficiency (POI) Care At Bristol Menopause Clinic, we provide expert, evidence-based care for Premature Ovarian Insufficiency (POI), supporting you at every stage of your health journey. Whether you're experiencing irregular or absent periods, menopausal symptoms at a young age, fertility concerns, or the emotional impact of POI, our specialist-led appointments offer personalised guidance tailored to your needs. Our doctors take the time to understand your unique concerns, offering expert advice on hormone replacement therapy (HRT), lifestyle strategies, bone health, and long-term wellbeing. From managing symptoms and protecting heart and bone health to addressing emotional and psychological effects, we empower you with the knowledge and care you need to regain control of your health. Book an appointment today and receive the specialist support you deserve for managing POI with confidence. Package Overview | £191.25 45minute Initial Consultation Our specialist POI consultation service is designed to provide expert advice and personalised support for managing Premature Ovarian Insufficiency (POI). This comprehensive appointment will help you understand your condition, address your concerns, and receive tailored guidance on managing symptoms, protecting long-term health, and improving overall well-being. In-Depth Consultation with a Specialist in Women’s Health A thorough, one-on-one discussion with an experienced doctor to assess your symptoms, medical history, and concerns, including irregular or absent periods, menopausal symptoms, fertility challenges, bone health risks, and emotional well-being. Personalised Health Plan Following a detailed assessment, our specialist will provide a customised plan to help manage POI, covering: Hormone Replacement Therapy (HRT) – Understanding the benefits of HRT for symptom relief and long-term protection. Bone and Heart Health Support – Strategies to maintain bone density and cardiovascular well-being. Lifestyle and Nutritional Guidance – Recommendations on diet, exercise, and supplements for optimal health. Emotional and Psychological Support – Managing the mental health impact of early menopause and POI. Private Prescribing (if required) If appropriate, our doctor may provide private prescriptions for hormonal treatments, bone health support, or other necessary medications, ensuring timely and effective care. Letter to Your GP A detailed letter summarising your consultation, diagnosis, and recommended treatments will be sent to your GP to support continuity of care and long-term management. Book here

< Back Heart Health Tips for Women: Nutrition for a Stronger Heart Cardiovascular Advice, Diet Heart disease is the leading cause of death in women, yet it’s connection to menopause is often overlooked. Oestrogen helps protect the heart, but as levels decline the risk of high blood pressure, cholesterol, weight gain and cardiovascular disease increases. By understanding these changes and making proactive lifestyle choices, women can protect their heart health during and after menopause. Whether in your 30s, 40s, 50s, or beyond, taking proactive steps towards heart health can significantly impact your long-term well-being. Our Nutritionist, Alex shares her Top Ten Nutrition Tips to support your heart health 1. Increase Omega-3 Intake Omega-3 fatty acids play a crucial role in reducing inflammation, lowering triglycerides and supporting overall heart health. Best sources: Oily fish such as salmon, mackerel, herrings, sardines, herrings; olive oil; avocados and nuts in particular walnuts, flaxseeds and chia seeds. For plant-based diets: Consider an omega-3 supplement to ensure adequate intake Limit: Trans fats found in processed foods, fried foods and processed meats. Tip: Choose nuts or seeds instead of processed snacks for a heart-healthy alternative. 2. Focus on Fibre-Rich Foods Dietary fibre helps to reduce cholesterol levels, balance blood sugar levels and support digestion. Best sources: Whole grains, oats, quinoa, legumes (beans, lentils), fruit and vegetables. Avoid: Refined carbohydrates such as white bread, pastries and processed snacks which can spike blood sugar and contribute to inflammation. Tip: Overnight oats, nuts and berries provides a fibre-rich, heart-healthy breakfast option. 3. Reduce Salt Intake Excess salt intake is a contributor to high blood pressure, which increases the risk of heart disease. Choose: Fresh herbs, spices, lemon, or vinegar to enhance flavour instead of salt Limit: Processed foods, takeaways, canned soups, and salty snacks which often contain high levels of salt. Note: More than 70% of dietary sodium comes from processed foods rather than direct salt additions at home. 4. Balance Blood Sugar Levels Unstable blood sugar levels contribute to insulin resistance and chronic inflammation both of which are linked to heart disease. Best strategy: Eat proteins and healthy fats at every meal to help balance blood sugar levels. Avoid: Sugary snacks, fizzy drinks including diet drinks, refined carbohydrates and ultra-processed snacks. Tip : Replacing white rice with quinoa or whole grains can help maintain better blood sugar control. 5. Ensure Sufficient Magnesium and Potassium Intake Magnesium and potassium are essential for regulating blood pressure and heart health. Best sources: Leafy greens, bananas, sweet potatoes, beans, pulses, nuts and seeds Additional benefits: Magnesium-rich foods also support relaxation and stress management, which play a key role in heart health. 6. Stay Hydrated Adequate hydration keeps the cardiovascular system functioning efficiently and in particular blood pressure. Drink: Water and herbal teas. Avoid: Fizzy drinks, energy drinks, juices which can increase inflammation and weight gain Tip : Add sliced cucumber, lemon, herbs or berries to water for some added flavour. 7. Keep Alcohol and Caffeine to a minimum Excessive intake of alcohol and caffeine can negatively impact heart health. Avoid: Excessive energy drinks and be mindful that caffeine in tea and coffee can elevate blood pressure and increase heart rate. Tip: Replacing one daily coffee//tea with herbal tea instead 8. Manage Stress and Sleep Quality Chronic stress and poor sleep contribute to high blood pressure and inflammation which are major risk factors for heart disease. Effective stress management strategies: Yoga, meditation, walking, listening to music and journaling. Choose something that works for you. Prioritise sleep: Aim for seven to nine hours per night to support cardiovascular recovery and hormonal balance. Note: Chronic stress elevates cortisol levels, leading to weight gain around the middle which is a key risk factor for heart disease. 9. Engage in Regular Physical Activity Exercise strengthens the heart, improves circulation and helps regulate blood pressure as well as reducing stress. Aim for: At least 30 minutes of movement daily such as walking, strength training, swimming or dancing around your kitchen. Thank you, Sophie Ellis Bextor! Even small changes matter: Taking the stairs, stretching throughout the day, or standing up more frequently can support heart health. 10. Regular check-ups. Routine visits to your GP to help identify risk factors for heart disease including cholesterol levels, blood pressure and other vital signs. Protecting heart health does not require drastic changes. Consistent, small adjustments in nutrition, movement and stress management can have a lasting impact. Invest in your heart health today. 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 Midlife Health MOT: What Every Woman Needs to Know After 40 Exercise, Diet, Perimenopause, Wellbeing A guide to essential health checks, hormone balance, nutrition, and lifestyle at midlife By the time you reach your 40s, life may feel like it’s moving at full speed—career, family, ageing parents, and your own evolving body. But amid the whirlwind, one thing is often overlooked: your health. If you’re over 40, now is the time to hit pause and give your body the attention it truly deserves. Think of it as your Midlife Health MOT a personalised check-in that helps you take stock, reset, and thrive through your next chapter. At Bristol Menopause Clinic and Bristol Health Hub, we believe prevention is power. Here's what every woman should know about navigating health in her 40s and beyond. Why Midlife is a Health Turning Point As oestrogen begins its natural decline, your risk for a range of health conditions subtly starts to rise heart disease, osteoporosis, thyroid disorders, and insulin resistance, to name a few. Yet many women dismiss early signs of imbalance as “just stress” or “getting older.” But here’s the good news: with the right checks, you can catch potential issues early and make lifestyle changes that genuinely protect your long-term health. Your Midlife Health MOT: What to Include Let’s break down the key areas you should assess in your 40s and 50s. 1. Hormone Health & Perimenopause Awareness Are your periods irregular, sleep disrupted, or mood shifting? Is anxiety creeping in where confidence used to be? These may be signs of perimenopause, the hormonal transition that can begin as early as your late 30s. Checking hormone levels, talking to a menopause specialist, and reviewing symptoms is a powerful first step toward feeling like yourself again. 2. Cardiovascular & Metabolic Health Blood pressure Cholesterol profile (including HDL/LDL) Blood glucose and insulin levels Oestrogen has a protective effect on your heart, so as levels fall, your risk of cardiovascular disease increases. A simple set of blood tests and blood pressure check can highlight early signs before symptoms appear. 3. Thyroid Function Thyroid disorders are more common in women—especially during perimenopause and menopause. A thyroid function test helps identify if fatigue, weight changes, or low mood are rooted in more than just hormones. 4. Bone Density & Vitamin D After 40, your bone density naturally begins to decline, increasing the risk of osteoporosis. A DEXA scan (if appropriate) and a vitamin D test help you understand your risk and make informed decisions around calcium, strength training, and supplements. 5. Weight, Muscle & Gut Health Weight gain around the middle is common in midlife but it’s not just about appearance. Visceral fat is linked to higher health risks. Body composition checks, strength-building plans, and support for gut health (including fibre and probiotic intake) are essential tools in your wellness kit. Lifestyle Shifts That Make a Difference Once you’ve got your results, the real magic is in how you respond. Small, consistent changes to your nutrition, movement, mindset, and self-care can lead to long-term gains. Prioritise protein to protect muscle mass and stabilise blood sugar. Lift weights or resistance train twice a week. Manage stress with mindfulness, journaling, or therapy. Support your sleep with healthy habits, a regular wind-down routine, and if needed, professional help. Your Health, Your Power Midlife doesn’t mean decline. It means opportunity, to get stronger, feel more energised, and understand your body like never before. Whether you’re noticing changes already or simply want to take control before symptoms start, a Midlife Health MOT is one of the best investments you can make in yourself. Click here to find more information about our wellwoman checks 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 Healthy Ageing: Thriving Beyond Menopause Reframing Ageing Ageing is inevitable, but the way we age is not fixed. Healthy ageing is less about adding years to life and more about adding life to years. It means maintaining vitality, independence, and joy in the decades after menopause. The habits built in midlife create momentum. Small, consistent choices around food, movement, sleep, stress, and connection shape the trajectory of health. Far from being an ending, menopause is a gateway to designing how you want to live the second half of your life. The Four Pillars of Lifestyle Medicine for Ageing Well 1. Movement: Keep Moving, Keep Living Strength training: Preserves muscle mass, boosts metabolism, and protects bones. Cardiovascular fitness: Walking, swimming, cycling, or aerobic exercise lowers heart disease risk. Flexibility & balance: Yoga, Pilates, or tai chi improve mobility and reduce falls. 2. Nutrition: Fuel for Longevity Whole foods: Fruits, vegetables, whole grains, and lean proteins provide antioxidants and anti-inflammatory benefits. Protein focus: Adequate protein maintains muscle and supports metabolic health. Hydration: Staying hydrated aids energy, cognition, and skin health. Moderation: Reducing alcohol, caffeine, and processed foods lowers long-term risks. 3. Sleep & Stress: Restoring the Body’s Rhythm Sleep routines: Consistent bedtimes and limiting screens promote better quality rest. Stress reduction: Mindfulness, breathing techniques, or time in nature reduce cortisol and protect mental health. Balance: Building in recovery time prevents burnout and preserves immune function. 4. Connection & Purpose: The Forgotten Medicine Relationships: Strong social ties are linked to lower mortality and better mental health. Community: Volunteering, joining groups, or shared hobbies build belonging. Purpose: A sense of meaning whether through family, work, creativity, or contribution is one of the strongest predictors of wellbeing in later life. Thriving beyond menopause is about being intentional with how you live. Movement, nourishment, rest, and connection form the blueprint for healthy ageing. Menopause is not the end of vitality it’s the beginning of living with strength, clarity, and purpose. 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

Learn about PCOS at Bristol Menopause & Wellwoman clinic. Expert care and guidance for managing Polycystic Ovary Syndrome with tailored solutions. Polycystic Ovary Syndrome (PCOS) Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. It is characterised by the growth of small cysts on the ovaries, which can lead to hormonal imbalances and a range of symptoms. The exact cause of PCOS is not known, but it is believed to be linked to insulin resistance, excess androgen production, and hereditary factors. The exact cause of PCOS is unknown, but it often runs in families. It's related to abnormal hormone levels in the body, including high levels of insulin. Insulin is a hormone that controls sugar levels in the body. Many women with PCOS are resistant to the action of insulin in their body and produce higher levels of insulin to overcome this. This contributes to the increased production and activity of hormones like testosterone. Being overweight or obese also increases the amount of insulin your body produces. Some common symptoms of PCOS include irregular menstrual periods, excess hair growth, acne, and weight gain. The 3 main features of PCOS are: Irregular periods – which means your ovaries do not regularly release eggs (ovulation) Excess androgen – high levels of "male" hormones in your body, which may cause physical signs such as excess facial or body hair Polycystic ovaries – your ovaries become enlarged and contain many fluid-filled sacs (follicles) that surround the eggs (but despite the name, you do not actually have cysts if you have PCOS) If you have at least 2 of these features, you may be diagnosed with PCOS. There are ways to manage PCOS Symptoms can include: irregular periods or no periods at all difficulty getting pregnant as a result of irregular ovulation or no ovulation excess hair growth – usually on the face, chest, back or buttocks weight gain thinning hair and hair loss from the head oily skin or acne Here are some ways to manage PCOS: Lifestyle changes: Lifestyle changes such as maintaining a healthy diet, regular exercise, and weight management can help to reduce insulin resistance and improve hormonal balance. Medication: Hormonal birth control pills or other medications such as metformin can help to regulate menstrual cycles and reduce symptoms such as excess hair growth and acne. Fertility treatment: For women who are trying to conceive, fertility treatments such as ovulation induction or in vitro fertilisation (IVF) may be recommended. Surgery: In rare cases, surgery may be necessary to remove cysts or to treat other complications of PCOS. It's important to work with a healthcare professional to manage PCOS, as it can increase the risk of other health problems such as diabetes, heart disease, and endometrial cancer. By managing symptoms and taking steps to improve overall health, women with PCOS can lead full and healthy lives. Explore our services

POI Initial Consultation Package Overview | £255 45minute Initial Consultation Our specialist POI consultation service is designed to provide expert advice and personalised support for managing Premature Ovarian Insufficiency (POI). This comprehensive appointment will help you understand your condition, address your concerns, and receive tailored guidance on managing symptoms, protecting long-term health, and improving overall well-being. In-Depth Consultation with a Specialist in Women’s Health A thorough, one-on-one discussion with an experienced doctor to assess your symptoms, medical history, and concerns, including irregular or absent periods, menopausal symptoms, fertility challenges, bone health risks, and emotional well-being. Personalised Health Plan Following a detailed assessment, our specialist will provide a customised plan to help manage POI, covering: Hormone Replacement Therapy (HRT) – Understanding the benefits of HRT for symptom relief and long-term protection. Bone and Heart Health Support – Strategies to maintain bone density and cardiovascular well-being. Lifestyle and Nutritional Guidance – Recommendations on diet, exercise, and supplements for optimal health. Emotional and Psychological Support – Managing the mental health impact of early menopause and POI. Private Prescribing (if required) If appropriate, our doctor may provide private prescriptions for hormonal treatments, bone health support, or other necessary medications, ensuring timely and effective care. Letter to Your GP A detailed letter summarising your consultation, diagnosis, and recommended treatments will be sent to your GP to support continuity of care and long-term management. Book here Benefits: Specialist Expertise – Consult with a highly experienced doctor in POI and early menopause care. Tailored Support – Receive a personalised approach designed around your specific health needs. Quick Access to Treatment – Avoid long waiting times with private prescribing options. Holistic Approach – Address all aspects of POI, from symptom management to long-term health protection. Seamless GP Communication – Ensure your GP is informed and involved in your ongoing care. Compassionate & Confidential Care – A supportive environment where your concerns are heard and understood. Book Your Consultation Today Take control of your health with expert guidance and evidence-based care. Contact us to schedule your initial POI consultation with a menopause specialist. £255 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 Menopause & Weight Gain — What’s Normal and What You Can Change Midlife weight gain is common but manageable. Discover the real reasons it happens and practical steps to support healthy, sustainable weight control. Menopause & Weight Gain, What’s Normal and What You Can Change If you’re eating the same, exercising the same, but gaining weight it’s not your imagination. Hormonal changes slow metabolism, alter insulin sensitivity, and encourage fat to settle around the middle. The good news? Weight gain is not inevitable and it is absolutely possible to feel strong, healthy and confident again. What’s Really Happening in Midlife Metabolism slows by around 200 calories per day Insulin resistance can increase, especially with poor sleep Muscle mass gradually drops Stress hormones encourage fat storage Practical Strategies That Actually Work 1. Strength train 2–3 times per week This is the single best thing you can do for your metabolism. 2. Increase protein Aim for 1–1.2 g/kg/day to retain muscle. 3. Cut back on alcohol It disrupts sleep and slows fat burning. 4. Consider a medical weight-loss review If lifestyle changes aren’t shifting weight, specialist support can. Want personalised guidance? Book a menopause and weight review at Bristol Menopause Clinic today. 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 HRT Explained: Myths, Benefits, and the Latest Research HRT, Managing Symptoms, Menopause Advice, Perimenopause The Confusion Around HRT For years, hormone replacement therapy (HRT) has been surrounded by confusion, fear, and misinformation. Women experiencing hot flushes, brain fog, joint pain, and mood swings often wonder: Is HRT safe? Does it cause cancer? Will it help with weight gain and brain fog? What are the risks versus the benefits? With conflicting headlines and outdated medical advice, many women are left struggling through menopause symptoms without proper guidance. As a menopause specialist, I want to clear up the myths, explain the science, and give you the latest research so you can make an informed decision about HRT. What is HRT? A Simple Breakdown HRT (Hormone Replacement Therapy) replaces the hormones that naturally decline during menopause—primarily oestrogen and, in some cases, progesterone and testosterone. Oestrogen – The key hormone that helps r elieve hot flushes, brain fog, joint pain, mood swings, and vaginal dryness. Progesterone – Given to women who still have a uterus to protect against endometrial (womb) cancer. Testosterone – Sometimes prescribed to boost libido, brain function, and energy in menopausal women. Fact: The body still needs oestrogen after menopause to protect the brain, bones, and heart. Myth vs. Fact: Debunking Common HRT Misconceptions Myth 1: HRT Causes Breast Cancer Fact: The link between HRT and breast cancer has been exaggerated and misunderstood. The Science: The 2002 Women’s Health Initiative (WHI) study caused fear around HRT, but later analysis showed: Oestrogen-only HRT (for women without a uterus) does NOT increase breast cancer risk. The small risk linked to combined HRT (oestrogen + progesterone) is the same as drinking 1 glass of wine per day . The absolute risk increase is minimal (4 additional case per 1,000 women per year) . Takeaway: HRT is not the primary cause of breast cancer, and the benefits often outweigh the risks for most women. Myth 2: HRT Increases the Risk of Heart Disease Fact: Oestrogen actually protects the heart —when taken early in menopause. The Science: Women who start HRT before the age of 60 or within 10 years of menopause have a lower risk of heart disease. HRT helps maintain healthy cholesterol levels and reduces inflammation in the arteries. The British Heart Foundation recognises oestrogen’s protective effects on cardiovascular health. Takeaway: HRT can r educe heart disease risk if started at the right time. Myth 3: HRT Causes Weight Gain Fact: HRT does NOT cause weight gain —in fact, it may help prevent midlife weight gain. The Science: Oestrogen supports metabolism and prevents fat accumulation around the abdomen. Muscle mass declines without oestrogen, making weight gain more likely in women who don’t take HRT. Women often gain weight due to aging and lifestyle changes, not HRT itself. Takeaway : Staying active and eating a balanced diet will support weight management—HRT can help by maintaining muscle and metabolic health. Myth 4: HRT Only Helps with Hot Flushes Fact: HRT benefits almost every system in the body, not just thermoregulation. HRT’s Benefits Beyond Hot Flushes: Brain Health: Reduces brain fog and lowers dementia risk in early menopause. Bone Health: Prevents osteoporosis by reducing bone loss. Heart Protection: Helps maintain arterial flexibility and circulation. Mental Health: Supports mood stability and anxiety reduction. Skin & Hair: Improves collagen production, reducing wrinkles and hair thinning. Takeaway : HRT is a full-body support system, not just a fix for hot flushes. The Latest Research: What We Know in 2024 HRT research has come a long way, and today’s approach is personalised and safer than ever. 1. The "Window of Opportunity" for Maximum Benefit Starting HRT early (within 10 years of menopause) has the best protective effects on the brain, heart, and bones. Delaying HRT past 60 doesn’t mean it’s unsafe, but benefits may be lower. What This Means: If you're struggling with menopause symptoms, don’t wait—early treatment provides the best long-term health benefits. Body-Identical vs. Synthetic HRT: What’s the Difference? Body-Identical HRT (Recommended in the UK) – Derived from plant-based sources and chemically identical to natural hormones. Examples: Oestrogen gel (e.g., Oestrogel ) Oestrogen patches (e.g., Evorel ) Micronised progesterone ( Utrogestan ) Synthetic HRT (Older Formulations) – Used in the past but linked to higher risks of side effects. The NHS and the British Menopause Society now recommend body-identical HRT as the safest option. Can HRT Reduce Dementia Risk? Recent research suggests that oestrogen plays a major role in brain health, reducing Alzheimer’s risk in women who start HRT early. The Science: A Lancet Neurology study found that women who take HRT have better cognitive function. Oestrogen supports brain plasticity, reducing the risk of memory loss. Takeaway: More research is ongoing, but HRT could be a powerful tool for brain health in midlife women. Who Should NOT Take HRT? While HRT is safe for most women, it may not be suitable if you have : A history of breast cancer or oestrogen-sensitive cancers or a very strong family history or any BRACA genes. Uncontrolled high blood pressure (needs to be managed first) Severe liver disease or rare blood clotting disorders If you’re unsure, consult a menopause specialist to discuss personalised options. Final Thoughts: Is HRT Right for You? HRT is one of the most effective treatments for menopause symptoms and offers long-term health benefits, but the choice is personal. If you’re struggling with hot flushes, brain fog, low energy, or mood swings, HRT could be life changing. The latest research confirms its safety when started early. If you can’t take HRT, lifestyle strategies (strength training, diet, stress management) remain crucial for menopause health. Next Step: Speak to a BMS (British Menopause Society) Specialist for personalised menopause care . 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