< Back Perimenopause and Lifestyle Medicine: Preparing Your Body for the Transition Managing Symptoms, Perimenopause Perimenopause is the phase before menopause when hormone levels begin to fluctuate. It can last several years, with symptoms often appearing in the late 30s or 40s. Many women notice irregular periods, sleep problems, hot flushes, mood changes, or increased fatigue long before their “last period.” This stage is not just a lead-up to menopause, it is a critical window for protecting long-term health. What you do in perimenopause sets the foundation for bone strength, heart health, and brain function in the decades ahead. Why Lifestyle Matters So Much in Perimenopause As oestrogen and progesterone levels begin to fluctuate, the body becomes more sensitive to stress, diet, and sleep disruption. Lifestyle medicine provides evidence-based strategies that can reduce symptoms and improve wellbeing: Nutrition: A balanced diet rich in fibre, lean protein, and healthy fats supports hormone balance and helps prevent weight gain. Limiting ultra-processed foods and excess sugar reduces inflammation and stabilises energy. Exercise: Strength training protects bone density and muscle mass, while regular aerobic activity improves heart health and boosts mood. Sleep: Prioritising good sleep hygiene, consistent routines, cool rooms, reduced evening screen time helps counter hormonal sleep disturbances. Stress management: Mindfulness, yoga, or journaling can reduce anxiety and regulate cortisol levels, which often rise in perimenopause. Alcohol and smoking: Reducing both lowers risk of hot flushes, poor sleep, cardiovascular disease, and bone loss. Early Prevention, Long-Term Gain The perimenopause years are sometimes called a “window of opportunity” in medicine. Research shows that changes made at this stage can influence health outcomes for decades. For example, regular movement and a nutrient-dense diet not only ease current symptoms but also reduce the risk of osteoporosis and cardiovascular disease later in life. Perimenopause is not just a time to endure symptoms, it’s a chance to reset, rethink, and prepare your body for the next stage. By embracing lifestyle medicine now, you can take control of your health and create resilience that lasts well beyond menopause. 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

Bristol Menopause Clinic, Well Woman Clinic Bristol, Menopause Support, Holistic Women's Health, Menopause Specialists, British Menopause Society Accredited, Women’s Lifestyle Guidance, Menopause Care, Hormone Support, Women’s Wellbeing nationwide Our Mission & Ethos Empowering Women with Expert, Personalised Health Care At Bristol Menopause & Wellwoman Clinic, our mission is to empower women at every stage of life through compassionate, personalised, and evidence-based care. We provide a safe and supportive space where every woman feels seen, heard, and understood, whether navigating hormonal changes, contraception, or broader women's wellbeing concerns. Grounded in clinical excellence and years of specialist experience, our women’s health experts take the time to listen carefully and develop tailored care plans that meet each woman’s unique needs. Our goal is to help women understand their changing bodies, restore confidence in who they are, and feel motivated to make positive, lasting improvements to their health and quality of life. As a leading women’s health and menopause clinic in Bristol, we are proud to be a trusted source of reassurance and expert care, ensuring every woman feels supported, informed, and confident about her future health. Core Values : Empowerment  | Personalisation  | Clinical Excellence  | Compassion Meet the Team

< 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 Looking After Your Emotional Health Through The Menopause Menopause Advice, Mental Health, Stress, Wellbeing We shine a light on the emotional and psychological aspects of navigating menopause, offering guidance and support for nurturing mental well-being during this phase of life. Understanding Emotional Changes A lot of people talk about hot flushes and night sweats that can affect women through the menopause. However, it isn't just about physical symptoms; it's a journey that can significantly impact mental health. Fluctuating hormone levels can contribute to mood swings, irritability, anxiety, and even depression for some women. Strategies for Emotional Wellness Open Communication: Discuss your feelings and experiences with trusted friends, family, or a healthcare professional. Talking about your emotions can provide relief and support. Stress Management: Adopt stress-reducing techniques such as deep breathing exercises, yoga, or meditation to alleviate anxiety and promote relaxation. Prioritise Self-care: Dedicate time for activities that bring you joy and relaxation. Whether it's reading, gardening, or simply taking a warm bath, self-care is essential for mental well-being. Remember, prioritising mental well-being isn't selfish; it's a vital aspect of overall health. Dedicate time for activities that bring you joy, relaxation, and comfort, especially during challenging periods. Seek Support: Joining support groups or seeking counselling can provide a safe space to share experiences and gain valuable insights from others navigating the same journey. Managing Mood Swings Identify Triggers: Recognize factors that exacerbate mood swings and find ways to manage or avoid them. Keeping a journal might help identify patterns. Healthy Lifestyle Habits: Regular exercise, a balanced diet, and adequate sleep can positively impact mood and overall well-being. Therapeutic Support: If feelings of distress persist or interfere with daily life, seeking therapy or counselling can offer valuable tools and support to navigate challenging emotions. Healthcare Provider Consultation: Discuss any significant changes in mental health with a healthcare professional. They can provide guidance and explore potential treatment options if necessary. Hormone Replacement Therapy can help to stop the mood swings and help with to calm the rage and irritability. Cognitive Behavioural Therapy can also help. This involves talking to a trained therapist to help you deal with these symptoms. Recognising Depression and Seeking Help Persistent feelings of sadness, hopelessness, or loss of interest in activities you once enjoyed could signal depression. It's crucial to seek professional help if these feelings persist or interfere with daily life. Conclusion: Navigating the emotional roller coaster of menopause can be challenging, but by acknowledging and addressing these changes, women can take proactive steps toward maintaining positive mental health. It may well involve using HRT or CBT or even a combination of both. If you’re looking for compassionate, specialist support through perimenopause or menopause, the team at Bristol Menopause is here to help. 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 Surviving the Festive Season: One Simple Tool for Menopausal Women Menopause Advice, Mental Health, Wellbeing There is a simple yet powerful tool that can be your ally through this season: journalling. Ah, the festive season! A time of joy, celebration, and… sometimes, a touch of chaos. For women going through menopause, this time of year can bring its own unique set of challenges. Amidst the merriment and flurry of activities, managing symptoms like hot flushes, mood swings, and overwhelming emotions can feel like an uphill battle, never mind the never-ending to do list that seems to get longer every day. There is a simple yet powerful tool that can be your ally through this season: journalling. Yes, the act of putting pen to paper (or fingers to keyboard) can work wonders in navigating the rollercoaster of emotions and experiences that often accompany menopause through this period. Why Journalling? Imagine having a trustworthy confidant available 24/7, someone who listens without judgment and allows you to pour out your thoughts, fears, and triumphs. That’s what journalling offers – a safe space to express yourself freely. Emotional Release: Menopause can bring a whirlwind of emotions. Journalling provides an outlet to release these feelings, reducing stress and promoting emotional well-being. Clarity Amidst Chaos: With so much happening during the Christmas period, it’s easy to feel overwhelmed. Writing things down helps declutter the mind, allowing you to focus on what truly matters and can help sleep. Tracking Symptoms: Keeping a record of symptoms can provide valuable insights for you. It helps identify patterns and triggers, aiding in more effective management. How to Start Journalling? Getting started with journalling doesn’t require fancy stationary or prize-worthy prose. Here are some simple steps: Find Your Tool: Whether it’s a notebook, a digital document, or an app, choose a medium that feels comfortable for you. Set Aside Time: Carve out a few minutes each day. It could be in the morning with a cup of tea or at night before bed – whichever fits your routine. Write Freely: There are no rules! Let your thoughts flow without worrying about grammar or structure. You can jot down your day’s events, express feelings, or simply empty your mind. Surviving Christmas with Journalling As the holiday whirlwind ensues, here’s how journalling can help you feel calmer, and some questions to help start you off: Reflection: Take a moment each day to reflect on your experiences. What brought you joy? What triggered discomfort? What emotions arise when I think about Christmas gatherings or traditions? Writing these down provides clarity. Emotional Regulation: Feeling overwhelmed by family gatherings or shopping chaos? Use your journal as a tool to process these emotions. Self-Care Check-In: Amidst the festive frenzy, it’s easy to neglect self-care. Use your journal to prioritise yourself, noting down small acts of self-kindness. How can I ensure that I’m taking care of myself amidst all the festive hustle and bustle? Celebrating the Positives: What moments brought me joy or contentment today? Are there any new discoveries or experiences that have been particularly uplifting? Gratitude and Self-Appreciation: What am I grateful for today, no matter how small or seemingly insignificant? What positive aspects of myself or my journey through menopause can I acknowledge and appreciate? Feel free to choose one or more of these prompts each day to guide your journalling sessions. They can serve as a starting point to delve into your thoughts and emotions. Remember, it’s not about perfection in writing, but about embracing the power of self-expression and self-care. At Bristol Menopause Clinic , we advocate for holistic approaches to women's health. Journalling is just one of the many tools we recommend empowering women during this transformative phase of life. If you’d like more personalised guidance or information, don’t hesitate to reach out. 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

< Back Janet Howe British Menopause Society Registered Specialist Nurse Janet Howe is a British Menopause Society Registered Menopause Specialist and an independent Prescriber who has been in nursing for 37 years, 26 of those in general practice specialising in women's health. Janet is a distinguished figure in women's health, holds the esteemed title of being a British Menopause Society Registered Menopause Specialist and an independent Prescriber. With an impressive 37-year career in nursing, including 26 years dedicated to general practice with a specialisation in women's health, Jan brings a wealth of experience to her practice. Jan's expertise extends across contraception, sexual health, and in-depth knowledge of the menopause, including Hormone Replacement Therapy (HRT). Notably, she is proficient in fitting Mirena coils and contraceptive implants, showcasing her commitment to providing a comprehensive range of services as an independent prescriber. Currently on the path of academic advancement, Jan is working towards her Masters in Advanced Clinical Practice, a testament to her dedication to staying at the forefront of her field. Beyond professional expertise, Jan intimately understands the menopausal experience, having personally navigated its physical and mental aspects. Her empathetic approach is further highlighted by her memberships in both the British Menopause Society and the International Menopause Society. Jan's passion for women's health is evident in her desire to ensure that all women have the opportunity to access menopausal care. She envisions a landscape where women are supported through this transformative phase of life, emphasising her commitment to the well-being of her patients.

< 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

< Back Still Feeling Flat on HRT? Could Testosterone Be the Missing Piece? HRT, Managing Symptoms, Perimenopause, Post Menopause, Menopause Advice Understanding when testosterone replacement may help with low libido, fatigue, brain fog, and persistent menopausal symptoms despite HRT Many women start HRT for menopause expecting to feel fully like themselves again with improved energy, better mood, clearer thinking, and a return to normal wellbeing. For many women, Hormone Replacement Therapy (HRT) works extremely well. However, some women continue to experience symptoms such as low libido, fatigue, brain fog, poor concentration, reduced motivation, and low mood , even when their oestrogen treatment is working effectively. If this sounds familiar, testosterone for menopause may be worth considering. At the Bristol Menopause Clinic, we often see women who feel their HRT has helped, but they still do not feel fully themselves. In some cases, testosterone can be an important part of completing their menopause treatment plan. What Does Testosterone Do in Women? Although testosterone is often thought of as a male hormone, women naturally produce testosterone too, and it plays an important role in physical, emotional, and sexual wellbeing. Testosterone can help support: Libido and sexual desire Energy and motivation Mood and emotional wellbeing Confidence and resilience Focus and concentration Muscle strength and body composition General vitality and quality of life During perimenopause and menopause , testosterone levels naturally decline. This reduction can be more significant after surgical menopause , particularly if the ovaries have been removed. Symptoms of Low Testosterone in Menopause Low testosterone in women can contribute to symptoms such as: Low libido Ongoing fatigue Brain fog Poor memory and concentration Reduced confidence Low motivation Feeling emotionally flat Loss of enjoyment or drive Feeling unlike yourself despite being on HRT These symptoms can overlap with other aspects of menopause, which is why specialist assessment is important. When Is Testosterone Prescribed for Menopause? Testosterone replacement for women is not usually the first step in treatment. Before considering testosterone, it is important to ensure that standard menopause HRT is fully optimised, including: Oestrogen replacement Progesterone where required Lifestyle factors such as sleep, stress, nutrition, and exercise Testosterone may be considered when a woman is already using appropriate HRT but symptoms still persist. This should always be assessed by a qualified menopause specialist. Do You Need a Blood Test Before Testosterone? Yes and it must be a venous blood test , not a finger-prick test. Before prescribing testosterone, we assess: Baseline testosterone levels Sex Hormone Binding Globulin (SHBG) Free Androgen Index (FAI) Finger-prick tests are not accurate enough for assessing testosterone and should not be used for prescribing decisions. Is Testosterone Licensed for Women in the UK? Currently, there is no female-specific licensed testosterone product for menopause treatment in the UK. This means specialist menopause clinics prescribe carefully adjusted low doses of testosterone gel or cream originally licensed for men, following guidance from the British Menopause Society. This is known as off-licence prescribing , but it is common, safe, and evidence-based when managed correctly by an experienced clinician. Is Testosterone Safe for Women? When prescribed at female physiological doses and monitored correctly, testosterone is generally very safe. The goal is not to create “high testosterone” levels, but to restore levels within the normal female range to improve symptoms safely. Monitoring is essential to reduce the risk of side effects and ensure the treatment remains appropriate. How Long Does Testosterone Take to Work? Some women notice improvement within 6 to 8 weeks , particularly in libido, energy, and mental clarity. However, we usually allow 3 to 6 months to properly assess the full benefit of treatment. Regular follow-up appointments are an important part of safe testosterone prescribing. What If My GP Will Not Prescribe Testosterone? Many NHS GPs do not routinely prescribe testosterone for menopause , mainly because it is an off-licence treatment. This can leave many women feeling frustrated when symptoms continue despite being on HRT. As a specialist menopause clinic, we can: Assess whether testosterone is clinically appropriate Arrange the correct blood tests Prescribe safely where suitable Monitor treatment and blood levels Communicate with your GP for continuity of care Could Testosterone Be the Missing Piece? For the right patient, testosterone can make a significant difference to quality of life. It is not suitable for everyone, but for women experiencing persistent symptoms despite optimised HRT, it can be an important part of effective menopause treatment. If you are still feeling flat on HRT and wondering whether there is more that could help, a specialist menopause review may help determine whether testosterone therapy for women could be the next step. At Bristol Menopause Clinic, we provide expert assessment, evidence-based prescribing, and ongoing support to help women feel well, confident, and fully supported through menopause. Find out more information about our testsoterone packages 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 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 Your Doctor Said Your Iron Is Normal, It Might Not Be. Alternative Therapies, Wellbeing Feeling exhausted despite “normal” blood tests? Low ferritin can cause fatigue, brain fog, hair shedding and poor exercise tolerance before anaemia appears. It is one of the most common conversations I have in clinic. A woman arrives exhausted, genuinely, deeply tired, having been told that her blood tests are “normal”. Her iron is fine. She is not anaemic. There is nothing to worry about. And yet she is struggling to get through the day. Her hair is coming out in the shower. She cannot concentrate. She wakes unrefreshed despite sleeping for eight hours. She wonders whether it is menopause, depression, stress, or simply that she is not coping. Very often, the answer is sitting there in the blood results but it has been missed. The problem is usually ferritin . What Is Ferritin? Ferritin is the protein your body uses to store iron. Think of it as your iron warehouse. Iron is needed for red blood cell production, energy, thyroid function, hair growth, muscle performance, and brain function. When ferritin is low, your body’s iron stores are depleted, even if your haemoglobin is still normal. This is called iron deficiency without anaemia . It is well recognised clinically, but it is still commonly missed because many routine blood tests focus on haemoglobin rather than iron stores. Ferritin below 30 µg/L is widely recognised as confirming iron deficiency, but symptoms may occur before anaemia develops. Ferritin is the warehouse, not the product. You can be iron deficient long before you become anaemic. Why “Normal” Does Not Always Mean Optimal Most laboratories only flag ferritin as low when it falls below around 12–15 µg/L. By that point, iron stores are severely depleted. Many women are told their result is normal when their ferritin is 20, 30 or 40 µg/L. Technically, it may sit within the laboratory reference range, but clinically, it may not be enough for that woman to feel well. Symptoms linked with low iron stores can include fatigue, poor concentration, reduced exercise tolerance, restless legs, hair shedding, dizziness, low mood, and reduced quality of life. Why Women Are Particularly Vulnerable Women are at higher risk of iron deficiency for several reasons: Periods and heavy bleeding: Monthly blood loss is one of the most common causes of iron depletion. Heavy, prolonged or erratic periods in perimenopause can rapidly reduce iron stores. Pregnancy and postnatal depletion: Iron requirements rise significantly during pregnancy and breastfeeding, and many women never fully rebuild their stores afterwards. Plant-based diets: Iron from plant sources is less easily absorbed than haem iron from animal sources, so women following vegetarian or vegan diets may need closer monitoring. Gut absorption issues: Coeliac disease, inflammatory bowel disease, gut surgery and some digestive conditions can reduce iron absorption. Inflammation: Ferritin rises during inflammation because it is an acute-phase reactant. This means ferritin can look falsely reassuring if CRP is raised, which is why ferritin should be interpreted alongside inflammatory markers. The Symptoms Nobody Joins Up Iron deficiency symptoms often overlap with menopause, thyroid problems, depression, burnout and poor sleep. Common symptoms include: Extreme fatigue Brain fog Hair shedding or thinning Poor concentration Low mood Breathlessness on exertion Palpitations Dizziness Restless legs Reduced exercise tolerance Feeling cold Waking unrefreshed In midlife women, it is very easy for these symptoms to be blamed entirely on hormones. Sometimes hormones are part of the picture, but they are not always the whole story. Understanding Ferritin Levels Ferritin Level What It May Suggest How It May Feel Below 15 µg/L Severely depleted iron stores Profound fatigue, dizziness, breathlessness, palpitations 15–30 µg/L Iron deficiency without anaemia Fatigue, brain fog, poor exercise tolerance, hair shedding 30–50 µg/L Low or suboptimal for some women Persistent tiredness, low mood, reduced concentration 50–70 µg/L Low-normal Some women may still be symptomatic 70–100 µg/L Often a useful clinical target range Improved energy, clarity, hair health and resilience Above 100 µg/L Needs interpretation May reflect adequate stores, inflammation or iron overload Ferritin above 100 µg/L does not always mean iron overload. If inflammation is present, ferritin may be raised while functional iron deficiency still exists. Transferrin saturation below 20% can support a diagnosis of iron deficiency, particularly when inflammation complicates interpretation. What a Proper Iron Assessment Should Include A thorough assessment should not rely on ferritin alone. It should usually include: Ferritin: The key marker of stored iron. Full Blood Count: Checks haemoglobin, red cell size and whether anaemia is present. Serum Iron, TIBC and Transferrin Saturation: Helps assess how much iron is available for use. CRP: Checks inflammation, which can falsely raise ferritin. B12 and Folate: Deficiencies can cause similar symptoms, including fatigue and brain fog. Thyroid Function: Thyroid problems are common in midlife women and can mimic iron deficiency. Vitamin D: Low vitamin D can worsen fatigue, low mood and musculoskeletal symptoms. Treating fatigue without checking the full picture is like fixing one flat tyre on a car with three more punctures. Being told your iron is “normal” does not always mean your iron stores are healthy. If you are exhausted, losing hair, struggling with brain fog, feeling low, or finding exercise harder than usual, ferritin should be checked and interpreted properly, alongside inflammation, thyroid function, B12, folate and vitamin D. For many women, especially in perimenopause and menopause, the issue is not that nothing is wrong. It is that nobody has looked closely enough. Take control of your health with fast, professional, and confidential results, book your advanced iron blood test today. 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 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.