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< Back 5 Ways to Manage Menopause Symptoms Naturally Alternative Therapies, Exercise, Diet, Managing Symptoms, Menopause Advice Menopause is a natural phase of life, but its symptoms—like hot flushes, night sweats, mood swings, and sleep disturbances can feel overwhelming. While hormone replacement therapy (HRT) is a popular option, many women are looking for natural alternatives to manage their symptoms. In this post, we’ll explore five effective ways to manage menopause symptoms naturally, so you can find relief and thrive during this transition. 1. Focus on a Balanced, Anti-Inflammatory Diet A healthy diet plays a crucial role in managing menopause symptoms. Eating nutrient-rich foods can help regulate hormones, reduce inflammation, and stabilise mood swings. Key foods to include : Lean proteins: Protein helps build and repair muscles, which is essential if you’re aiming to get stronger. Include lean meats, eggs, fish, nuts, and legumes in your meals. Leafy greens : Spinach, kale, and other greens are high in magnesium, which can help alleviate anxiety and support better sleep. Oily fish : Salmon, sardines, and mackerel are rich in omega-3 fatty acids, which can help reduce hot flushes and improve heart health. Whole grains and legumes : High in fibre, these foods help stabilise blood sugar and reduce energy crashes. Avoid : Processed sugars and refined carbs, which can trigger inflammation and worsen hot flashes. By focusing on a diet rich in fruits, vegetables, and healthy fats, you’ll support your body through the menopause transition. 2. Practice Mindful Stress Management Stress can intensify menopause symptoms like mood swings and sleep disturbances. Managing stress through mindful practices helps to balance the nervous system and reduce anxiety. Try these methods : Yoga and meditation : Both practices promote relaxation and have been shown to reduce the severity of hot flashes and improve sleep. Breathing exercises : Techniques like deep breathing or box breathing can calm the mind and help manage stress on the spot. Taking just 10-15 minutes a day to focus on mindful relaxation can significantly improve your ability to cope with menopause symptoms naturally. 3. Exercise Regularly Regular exercise is a proven way to manage menopause symptoms, improve mood, and boost energy levels. Exercise helps regulate hormones, improve cardiovascular health, and strengthen bones—critical for women in menopause. What to focus on : Aerobic exercise : Walking, swimming, or cycling can improve heart health and reduce hot flushes. Strength training : Lifting weights helps maintain bone density and muscle mass, which can decrease with age. Yoga and stretching : Improve flexibility, reduce joint pain, and promote relaxation. Aim for at least 30 minutes of moderate exercise most days of the week to see noticeable improvements in both physical and emotional well-being. 4. Use Herbal Supplements Certain herbs have been shown to relieve menopause symptoms naturally. While results may vary, many women find success with these supplements. Popular options include : Black cohosh : Used to treat hot flashes and night sweats, this herb is widely recommended for menopause relief and combined with St John’s Wort may help with mood swings. Red clover : Contains phytoestrogens, which mimic oestrogen in the body and may reduce hot flushes. This is therefore not suitable for women who have had breast cancer. Evening primrose oil : Known for reducing breast tenderness and improving mood swings during menopause. Before trying any new supplement, it’s essential to consult with a healthcare professional to ensure they are safe and won’t interfere with any medications you’re taking. 5. Prioritise Sleep Sleep disturbances are a common menopause symptom. From night sweats to insomnia, poor sleep can worsen mood swings, fatigue, and cognitive function. Establishing healthy sleep habits is essential for managing these symptoms naturally. Tips for better sleep : Stick to a sleep routine : Go to bed and wake up at the same time every day to regulate your body’s internal clock. Create a calming bedtime environment : Keep your bedroom cool, dark, and quiet, and avoid screens at least one hour before bed. Try natural sleep aids : Herbal teas like chamomile or supplements like melatonin can promote deeper, more restful sleep. By prioritising sleep and creating a relaxing night time routine, you’ll feel more refreshed and better equipped to manage other menopause symptoms. Final Thoughts Menopause doesn’t have to feel overwhelming. By focusing on a balanced diet, managing stress, staying active, exploring herbal supplements, and prioritising sleep, you can naturally manage menopause symptoms and improve your quality of life. If you’d like to learn more about how to thrive during menopause, join our supportive community at the Bristol Menopause Clinic, where we offer expert advice, health tips, and more. 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

BMS Advanced Certificate Training Our BMS Advanced Certificate Training is delivered by Hazel Hayden, founder of Bristol Menopause Clinic and one of the UK’s leading menopause specialists. With decades of clinical experience and a reputation for clear, compassionate, and evidence-based teaching, Hazel equips healthcare professionals with the advanced skills needed to provide confident, high-quality menopause care. This comprehensive programme is designed for clinicians who want to deepen their expertise in menopause management and progress through the British Menopause Society (BMS) Advanced Certificate pathway. Whether you already work in menopause services or are expanding into women’s health, this training provides the clinical knowledge, practical frameworks, and real-world case-based learning required to deliver safe, effective, patient-centred menopause care. CONTACT US Course Overview This advanced menopause training provides a blend of clinical expertise, practical case discussions, and up-to-date research, ensuring attendees leave with a deeper understanding of: The physiology and stages of menopause, perimenopause, and postmenopause Complex symptom presentations and assessment techniques Hormone Replacement Therapy (HRT), including prescribing considerations and safety profiles Non-hormonal treatment options and lifestyle interventions Managing menopause in patients with coexisting conditions Patients who require specialist care or referral Communication skills for sensitive, patient-led menopause consultations Developed for doctors, nurses, pharmacists, and allied health professionals, this course strengthens your ability to deliver evidence-based, holistic menopause support that aligns with BMS standards. CONTACT US Why Choose This Training Programme? Healthcare professionals across the UK are increasingly seeking specialist menopause training as demand for knowledgeable, confident clinicians continues to grow. This programme provides the advanced education required to deliver safe, evidence-based menopause care and to progress along the British Menopause Society (BMS) Advanced Certificate pathway. ✓ Expert-Led Menopause Education Delivered by Hazel Hayden, founder of Bristol Menopause Clinic and one of the UK’s leading menopause experts, this course offers high-level clinical insight, practical skills, and evidence-based teaching. Hazel brings extensive experience supporting both patients and healthcare professionals across all stages of menopause. ✓ Aligned With the British Menopause Society (BMS) Advanced Certificate This training follows the learning standards required for the BMS Advanced Certificate, providing the ideal pathway for clinicians working toward menopause specialist accreditation. It is suited to GPs, nurses, pharmacists, specialist practitioners, and anyone expanding into women’s health. ✓ Evidence-Based, Clinically Relevant Content Every session is grounded in current research, NICE and BMS guidelines, and real-world clinical experience. You gain practical, up-to-date knowledge that can be applied immediately in your menopause consultations and prescribing decisions. ✓ Interactive Learning With Real Case-Based Discussions The programme includes structured case reviews and scenario-based learning to help you build confidence in managing complex menopause presentations, including perimenopause, POI, surgical menopause, and patients with comorbidities. ✓ A Structured Pathway Toward Advanced Menopause Competence This training provides a clear, step-by-step framework for clinicians seeking to deepen their menopause expertise, enhance service quality, and improve patient outcomes. It is ideal for professionals looking to expand their menopause services, support multidisciplinary teams, or progress to BMS specialist status. CONTACT US

Effective management strategies for PMS at Bristol Menopause & Wellwoman Clinic. Empowering women with expert-led care and support. Premenstrual Syndrome (PMS/T) PMS is a common condition that affects many menstruating individuals in the days leading up to their menstrual period. It is characterised by a range of physical, emotional, and behavioural symptoms that can vary in intensity from mild to severe. The exact cause of PMS is not fully understood, but hormonal fluctuations, serotonin levels, and individual sensitivity are believed to contribute. Symptoms of PMS PMS symptoms can include mood changes (irritability, mood swings, depression), physical symptoms (bloating, breast tenderness, headaches), and behavioural changes (fatigue, food cravings, difficulty concentrating). PMS Treatment Options Lifestyle Modifications: Implementing the aforementioned strategies can significantly alleviate PMS symptoms for many individuals. Medications: Over-the-counter pain relievers like ibuprofen can help manage physical symptoms. For severe symptoms, prescription medications such as birth control pills, antidepressants, or diuretics may be considered. Alternative Therapies: Some individuals find relief from PMS symptoms through acupuncture, herbal supplements, or chiropractic care. Consult a healthcare professional before trying alternative therapies. Counseling: Cognitive-behavioural therapy (CBT) can help individuals develop coping strategies for managing emotional symptoms. Hormonal Treatments: Birth control pills, particularly those with extended cycles, can regulate hormone levels and reduce symptoms. Supplements Certain supplements like calcium, magnesium, and vitamin B6 have shown potential in alleviating PMS symptoms. Consult a healthcare provider before starting any supplement regimen. Management Strategies Healthy Diet: A balanced diet rich in whole grains, lean proteins, fruits, and vegetables can help regulate blood sugar levels and reduce mood swings and cravings. Regular Exercise: Engaging in regular physical activity can improve mood, reduce bloating, and promote overall well-being. Stress Management: Relaxation techniques like deep breathing, yoga, meditation, and mindfulness can help manage stress and its impact on PMS symptoms. Adequate Sleep: Prioritising sufficient sleep can help alleviate fatigue and improve mood stability. Caffeine and Alcohol Moderation: Reducing caffeine and alcohol intake can help minimise mood swings and irritability. Individuals experiencing severe or disruptive PMS symptoms should consult a healthcare professional. A thorough medical evaluation can determine the best approach for managing symptoms. Treatment plans should be tailored to individual needs, preferences, and the severity of symptoms. Explore our services

< Back Navigating Menopause in Shift Work & Irregular Schedules If you work night shifts or irregular hours and you’re going through menopause, you might be feeling doubly exhausted. Hot flushes, night sweats, mood changes and poor sleep are difficult at the best of times and even more challenging when your body clock is constantly shifting Circadian Rhythms & Menopause Your body relies on a 24-hour clock, known as the circadian rhythm, to regulate sleep, hormones, and energy. Irregular work patterns can disrupt this rhythm and worsen menopausal symptoms such as: Sleep disturbances Low mood or anxiety Brain fog Hot flushes or night sweats Tips for Managing Symptoms Create a wind-down routine after night shifts: use blackout curtains, earplugs, and maintain a consistent sleep schedule when possible. Stay cool : Layer breathable sleepwear and keep your sleeping area ventilated. Hydrate and nourish : Night shifts can lead to skipped meals or caffeine overload. Keep balanced snacks on hand. Try CBT-I : Cognitive Behavioural Therapy for Insomnia can be particularly helpful for sleep issues. Hormone Therapy Considerations If you're considering HRT, timing your doses to suit your work patterns can help. For example, using a transdermal patch or gel in the morning after a night shift may align better with your sleep schedule. Always discuss personalised options with your prescriber. Menopause in shift work doesn’t have to be unmanageable. With lifestyle adjustments and the right clinical support, you can take back control. If your work schedule is affecting your menopause journey, our team is here to support you with tailored advice and treatment. Get in touch with 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 Menopause Package: Initial & Follow up Consultation Included - New Patient Only £350 Book Now About Comprehensive Menopause Support Package for New Patients – Just £350 Take control of your menopause journey with our comprehensive support package, designed for new patients. For just £350, you’ll receive both an initial consultation and a follow-up review appointment to ensure you have the expert care and guidance you need throughout this important life stage. Our experienced menopause doctor will provide personalised advice, treatment options, and continuous support to help you manage your symptoms and feel confident every step of the way. What's Included in the Comprehensive Menopause Support Package: Initial 45-Minute Consultation In-depth Consultation with an Experienced Menopause Doctor : Discuss your symptoms, concerns, and health history to receive tailored advice. Personalised Health Plan : Get a customised approach to managing your menopause, covering lifestyle adjustments, nutrition, and possible treatments. Private Prescribing (if needed) : If appropriate, our doctor will prescribe hormone replacement therapy (HRT) or other treatments. Letter to Your GP : A comprehensive letter to your GP, ensuring they are fully informed about your treatment and care plan. Review Appointment Progress Review : Check in with your doctor to review how you're feeling and assess the effectiveness of your treatment plan. Treatment Adjustments (if needed) : Based on your progress, we'll adjust your plan to ensure the best care moving forward. Ongoing Support and Advice : Receive expert guidance on any new symptoms or concerns, helping you continue managing your menopause with confidence. Private Prescribing (if required) : If further prescriptions are necessary, they will be provided during the review consultation. Letter to Your GP : A follow-up letter summarising your progress and any treatment changes will be sent to your GP for continued care. Benefits of Booking the Comprehensive Menopause Support Package: Expert Care Every Step of the Way : Receive specialised care from an experienced menopause doctor throughout your entire journey, from your initial consultation to your follow-up review. Tailored, Ongoing Support : We’ll ensure your treatment plan evolves with you, addressing any changes in symptoms or health, so you’re always receiving the best possible care. Cost-Effective Comprehensive Package : For just £350, you receive both your initial consultation and a follow-up review appointment—giving you complete support without the need for additional bookings or costs. Personalised Approach : Your treatment plan is designed around your specific needs, addressing your symptoms, health history, and goals for menopause management. Confidence in Managing Menopause : With ongoing guidance, adjustments, and support, you’ll feel empowered to manage your menopause symptoms effectively. Book Your Comprehensive Menopause Support Package Today For just £350, you’ll receive a complete menopause consultation and follow-up plan tailored to your needs. Follow link below to book now. 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 Now Discover our range of menopause supplements, available to order today! Shop Now

PCOS Initial Consultation Package Overview | £255 45minute Initial Consultation Personalised PCOS consultation service, designed to provide expert advice and tailored support for managing Polycystic Ovary Syndrome (PCOS). Our comprehensive consultation will help you understand your condition, address your concerns, and receive guidance on improving your symptoms and overall well-being. In-depth Consultation with an Experienced Women's Health Doctor A thorough, one-on-one discussion with a specialist to understand your symptoms, health history, and concerns, including irregular periods, hormonal imbalances, weight changes, skin health, and fertility considerations. Personalised Health Plan Following an assessment of your symptoms and lifestyle, our specialist will provide tailored recommendations on managing PCOS, including nutrition, exercise, hormonal balance, and potential medical treatments. Private Prescribing (if required) If appropriate, the doctor may offer private prescriptions for medications such as hormonal treatments, insulin-sensitising therapies, or other supportive treatments, ensuring timely access to care. Letter to Your GP A detailed letter outlining your consultation, diagnosis, and any recommendations will be sent to your GP to support continuity of care and ongoing management. Book here Benefits of Booking This Consultation: Expert Advice – Consult with an experienced Doctor in managing PCOS and its associated symptoms. Personalised Care – Receive a tailored plan based on your unique health concerns and goals. Quick Access to Treatment – Benefit from private prescribing, reducing waiting times for necessary medications. Comprehensive Support – Address all aspects of PCOS, from metabolic health and hormonal balance to emotional well-being. Seamless Communication with Your GP – Ensure your GP is informed and involved in your long-term management. Confidential and Comfortable Environment – Discuss your symptoms in a private, supportive setting where your concerns are heard. Book Your Consultation Today Take control of your PCOS with expert guidance and evidence-based care. Contact us to schedule your initial consultation with an experienced PCOS 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 Initial Testosterone Consultation £225 Appointment Overview: This 45-minute consultation is designed for women already on a stable Hormone Replacement Therapy (HRT) plan who are considering testosterone supplementation to further optimise their health during menopause. The session is tailored to provide a comprehensive understanding of the role of testosterone in menopause, how it can be beneficial, and how it integrates with an existing HRT plan. What’s Included: Detailed Consultation: A thorough discussion about testosterone therapy, its uses, and how it can improve symptoms commonly experienced during menopause such as fatigue, low libido, mood swings, and decreased muscle mass. Private Prescriptions: If appropriate, your GP will provide a private prescription for testosterone to address your specific needs. Follow-up GP Letter: After the consultation and blood test results, a detailed letter from the GP will be sent outlining the recommendations and treatment plan, including any follow-up or adjustments to your HRT. Benefits of the Appointment: Improved Energy and Vitality: Testosterone therapy can help reduce fatigue and increase energy levels, supporting overall well-being and enhancing day-to-day functionality. Enhanced Libido: Testosterone supplementation has been shown to improve sexual desire and response, which can be impacted by hormonal changes during menopause. Mood Stabilisation: Many women report improvements in mood and a reduction in irritability, anxiety, and depressive symptoms with testosterone supplementation. Increased Muscle Strength and Mass: Testosterone helps maintain muscle strength, tone, and bone health, which can be affected during menopause, promoting overall physical health and fitness. Cognitive Clarity and Mental Sharpness: Testosterone may help improve memory, focus, and mental clarity, often helping women feel more cognitively sharp and alert. Holistic Menopause Management: This appointment is a comprehensive part of managing your menopause symptoms, helping to ensure a balanced hormonal approach for both short-term relief and long-term health benefits. Please note a blood test will be required to assess current testosterone levels and ensure that the therapy is suitable for you, at an additional charge of £110. £225 Book Here 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. Previous Next

< Back Ovarian Cancer Awareness Month: Understanding Symptoms, Diagnosis & Management Wellbeing March marks Ovarian Cancer Awareness Month, a crucial time to raise awareness about a disease that is often diagnosed late due to its subtle symptoms. As a menopause specialist, I want to highlight the importance of recognizing the signs early, seeking timely diagnosis, and exploring available management options, including what ovarian cancer means for fertility. What is Ovarian Cancer? Ovarian cancer occurs when abnormal cells in the ovaries grow uncontrollably, forming tumours. There are different types, with epithelial ovarian cancer being the most common. Because symptoms are often vague and mistaken for other conditions, ovarian cancer is sometimes referred to as the "silent killer." Symptoms to Watch For Ovarian cancer symptoms can be non-specific, making early detection challenging. However, key symptoms include: Persistent bloating —not just occasional bloating, but a frequent feeling of fullness. Pelvic or abdominal pain —ongoing discomfort that doesn’t go away. Changes in appetite —feeling full quickly or experiencing loss of appetite. Frequent urination —needing to urinate more often than usual. Changes in bowel habits —constipation or diarrhoea without a clear cause. Unexplained fatigue —persistent tiredness that doesn’t improve with rest. Unintentional weight loss —losing weight without trying. Getting a Diagnosis Since ovarian cancer symptoms often mimic other conditions, it’s important to seek medical advice if symptoms persist for more than a few weeks. The diagnostic process may include: Pelvic examination —checking for abnormalities in the ovaries and surrounding area. Ultrasound or CT scan —imaging to detect masses or irregularities. CA-125 blood test —measuring levels of a protein that may be elevated in ovarian cancer. Biopsy or surgery —confirming the diagnosis through tissue sampling. Management & Treatment Options Treatment depends on the type and stage of ovarian cancer. Options include: 1. Surgery Oophorectomy —removal of one or both ovaries. Hysterectomy —removal of the uterus, often necessary for advanced cases. Debulking surgery —removing as much cancerous tissue as possible. 2. Chemotherapy & Targeted Therapy Chemotherapy —used after surgery or as primary treatment for advanced cases. Targeted therapy —drugs designed to attack specific cancer cell weaknesses. 3. Hormonal & Immunotherapy Hormone therapy —used in some ovarian cancer types to slow tumour growth. Immunotherapy —boosting the body’s immune system to fight cancer cells. Ovarian Cancer and Fertility For women diagnosed at a younger age, ovarian cancer can have significant implications for fertility. If only one ovary is affected and removed, the other ovary may still function, allowing for natural conception. In some cases, fertility preservation options , such as egg or embryo freezing, may be available before treatment. It’s essential to discuss fertility concerns with an oncologist and fertility specialist early on. Ovarian cancer awareness is vital for early detection and better outcomes. Knowing the symptoms and seeking medical advice promptly can make a life-saving difference. If you or someone you know is experiencing persistent symptoms, don’t hesitate to ask for further testing. 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

Gold Wellwoman Check Package Overview | £600 The Gold Wellwoman Health check is a two-appointment package designed to assess key areas of your health, including a blood test, health assessment, nutrition advice, and menopause support. While the blood test is not as comprehensive as the Platinum package, it still provides valuable insights into your health. Package Includes Appointment 1: Health Assessment: Review of your medical history, lifestyle, and current health concerns. Blood Test: Tests to assess cholesterol, blood sugar, liver function, and thyroid markers. Vital Sign Measurements: Weight, height, and blood pressure check. Appointment 2: Nutrition Advice: Tailored guidance based on your health assessment and blood test. Menopause Support: Expert advice for managing menopause symptoms. Detailed Health Report: Summary of results, recommendations, and next steps for your health. Book here Benefits of the Appointment: Comprehensive Health Review: A thorough evaluation over two appointments to assess your overall health, including key areas like nutrition, blood markers, and lifestyle factors. Early Detection: The blood test provides important insights into your health, helping identify potential issues such as cholesterol imbalances, blood sugar concerns, liver function, and thyroid health, all at an early stage. Personalised Advice: Receive tailored nutrition advice and actionable recommendations based on your health assessment and blood test results. This helps you make informed decisions for a healthier lifestyle. Menopause Support: If you’re experiencing menopause or perimenopause, you’ll receive expert guidance on managing symptoms such as hot flashes, sleep disturbances, and mood changes, allowing you to improve your quality of life. Clear Actionable Health Report: After your final appointment, you'll receive a comprehensive report with clear recommendations for your next steps, ensuring you're equipped to take charge of your health. Book your Gold Wellwoman Health Check today! This package provides essential health assessments, personalised care, and expert support to help you optimise your well-being. Secure your appointment today! £600 Book here

Discover partnership opportunities with Bristol Menopause & Wellwoman Clinic, collaborating to enahnce women's health, menopause care, and holistic wellbeing. Partnerships Partnering with Corporates and Charities for Menopause and Women’s Health in the Workplace At Bristol Menopause Clinic, we support businesses and charities in creating inclusive workplaces that prioritise women’s health, with a special focus on menopause. From developing tailored workplace policies to delivering expert training sessions and offering onsite or virtual health clinics, we provide comprehensive solutions to empower women at work. Our services help organisations foster a culture of understanding, reduce stigma, and boost employee wellbeing and productivity. By addressing key issues like menopause through education, policy, and personalised care, we enable workplaces to thrive. Partner with us today to make a lasting impact on women’s health in: Want to know more? If you would like more information about our corporate services, please do not hesitate to reach out to us. You can contact us via email at hello@bristolmenopause.com or by phone at 0117 4525747 . Our dedicated team is available to assist you with any inquiries, provide tailored solutions, or discuss how we can best support your organisation’s needs. We look forward to hearing from you!

Step by step video on using HRT from Bristol Menopause & Wellwoman Clinic. Empowering women with practical tips and educational insights. Video Resources Want a little extra guidance on how to use your HRT? Watch these how to videos created by our clinicians. Oestrogen Patches Utrogesten - Progesterone Lenzetto Oestrogen Gel