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< Back ADHD, Autism, and Women in Menopause HRT, Menopause Advice, Mental Health, Self-Care 28 Mar 2024 For women navigating ADHD or autism during menopause, a comprehensive approach that includes medical, psychological, and lifestyle interventions can offer significant relief and improve quality of life. It can be a lonely time especially at menopause when symptoms can worsen significantly, and it may be a shock to have a diagnosis of ADHD or autism whilst trying to navigate through menopause. ADHD (Attention Deficit Hyperactivity Disorder) and autism spectrum disorders (ASD) are neuro-developmental conditions that can affect individuals across the lifespan, including women. These conditions are characterised by distinct patterns in behaviour, communication, interaction, and cognitive functioning. While historically these diagnoses have been more commonly identified in men and boys, increasing awareness and understanding have highlighted that women and girls are also significantly affected, often with unique presentation and challenges. ADHD and autism in women ADHD in women often presents differently than in men. Women with ADHD may experience more inattentiveness, internal restlessness, and disorganisation, rather than the more overt hyperactivity and impulsivity often seen in boys. These differences can make ADHD in women less noticeable to parents, teachers, and even healthcare professionals, leading to under diagnosis. Autism in women and girls often manifests as differences in social communication and interaction, along with restricted, repetitive patterns of behaviour, interests, or activities. Women and girls with autism might be better at masking or camouflaging their difficulties, making their struggles less apparent to others. This ability to mask, while helping them to navigate social situations, can delay diagnosis and lead to internal stress, anxiety, and depression. Why do women get a late diagnosis? Many women with ADHD or autism are diagnosed late, often in adulthood, for several reasons: Stereotypes and Bias: There's a historical bias toward identifying these conditions primarily in boys, based on more visible and disruptive behaviours, leading to a lack of awareness and understanding of how they present in girls and women. Masking and Compensation: Women are often more adept at masking symptoms or developing compensatory strategies to manage their difficulties, which can hide the underlying condition. Comorbidity: ADHD and autism in women are often accompanied by other conditions like anxiety, depression, and eating disorders, which can complicate the clinical picture and lead to misdiagnosis. Why do symptoms worsen during menopause? The hormonal changes during menopause can exacerbate symptoms of ADHD and autism. Oestrogen, in particular, plays a crucial role in brain function, and its fluctuation can impact mood, memory, and cognitive function, worsening the symptoms of these neuro-developmental conditions. Hormone Replacement Therapy (HRT) and other supports HRT can be beneficial for some women during menopause, including those with ADHD or autism, by stabilising hormone levels and potentially mitigating some of the exacerbated symptoms related to these conditions. However, the decision to use HRT should be made on an individual basis, considering the potential benefits and risks. Additional strategies to help women during this time Education: Learning about how ADHD and autism intersect with menopause can empower women to seek appropriate support and accommodations. Structured Support: Therapy, including cognitive behavioural therapy (CBT), can help in developing strategies to manage symptoms more effectively. Medication: For ADHD, medication might be adjusted during menopause under medical guidance to better manage symptoms. Lifestyle Changes: Regular physical activity, a balanced diet, and sufficient sleep can help manage symptoms of both menopause and ADHD/autism. Social Support: Connecting with others going through similar experiences, through support groups or online communities, can provide emotional support and practical advice. For women navigating ADHD or autism during menopause, a comprehensive approach that includes medical, psychological, and lifestyle interventions can offer significant relief and improve quality of life. It can be a lonely time especially at menopause when symptoms can worsen significantly, and it may be a shock to have a diagnosis of ADHD or autism whilst trying to navigate through 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

< Back HRT Explained: Myths, Benefits, and the Latest Research HRT, Managing Symptoms, Menopause Advice, Perimenopause 18 Mar 2025 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

< Back Navigating Menopause Naturally: Empowering Your Journey Without HRT Menopause Advice, Alternative Therapies, HRT 4 Sept 2023 In this blog post, we'll explore natural approaches to navigating menopause, including lifestyle adjustments, supplements, exercise, and alternative therapies. Menopause is a transformative phase that prompts various changes in a woman's body, and many seek alternatives to Hormone Replacement Therapy (HRT) to manage symptoms. At Bristol Menopause and Well Women Clinic, we understand the importance of providing diverse options tailored to each individual. In this blog post, we'll explore natural approaches to navigating menopause, including lifestyle adjustments, supplements, exercise, and alternative therapies. Lifestyle Adjustments for Menopause Management: Balanced Nutrition: Embrace a diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. Incorporate foods high in calcium and vitamin D to support bone health. Hydration and Caffeine Moderation: Staying hydrated can ease some menopausal symptoms. Reducing caffeine intake may alleviate sleep disturbances and anxiety. Regular Exercise: Engaging in regular physical activity can boost mood, maintain bone density, and alleviate stress. Incorporate a mix of aerobic, strength, and flexibility exercises. Stress Management: Adopt stress-reduction techniques such as meditation, yoga, or deep breathing to improve emotional well-being. Supplements to Consider: Calcium and Vitamin D: These nutrients support bone health and may help prevent osteoporosis. Magnesium: This helps in the regulation of sleep, mood and muscle health. Probiotics: These help with mood and stress relief, as well as digestive health, are anti-inflammatory and are protective for immunity. Vitamin B12: This is a water soluble vitamin and helps in energy levels,brain cognition. B12 protects the cardiovascular system and nerve function. Omega-3 Fatty Acids: Found in fish oil, omega-3s have anti-inflammatory properties and can support heart health and mood. Black Cohosh: Some women find relief from hot flashes and mood swings through this herbal supplement. Soy Isoflavones: These plant compounds mimic estrogen and might help alleviate menopausal symptoms – these metabolise into oestrogen so are not suitable if there is any history of oestrogen driven cancers. Exercise for Menopause Symptom Relief: Aerobic Activities: Walking, jogging, cycling, and swimming promote heart health, manage weight, and reduce stress. Strength Training: Strengthening muscles supports bone health and improves metabolism. Yoga: Practicing yoga enhances flexibility, reduces stress, and promotes relaxation. Alternative Therapies for Symptom Management: Acupuncture: This ancient practice involves inserting thin needles into specific points on the body to alleviate various symptoms, including hot flashes and sleep disturbances. Mindfulness and Meditation: These techniques promote relaxation, stress reduction, and emotional balance. Cognitive Behavioral Therapy (CBT): CBT can help manage mood changes, anxiety, and depression often associated with menopause. Navigating menopause naturally is a journey that empowers women to take charge of their well-being. At Bristol Menopause and Well Women Clinic, we're committed to providing you with comprehensive options that align with your preferences and needs. Whether through lifestyle changes, supplements, exercise, or alternative therapies, our goal is to ensure you have the tools to transition through menopause with grace and vitality. Don't hesitate to reach out to us for guidance, support, and personalized approaches tailored to your unique journey. 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 Life After the Menopause Transition – A New Beginning Menopause Advice, Post Menopause 14 Jan 2025 Why Menopause Can Be the Start of a Whole New You The menopause transition is often painted as a challenging time, and while it does come with its difficulties, it also marks the start of a new chapter in life. After the hormonal fluctuations of perimenopause settle, many women find clarity, confidence, and a renewed sense of purpose. This stage of life offers an opportunity to redefine your goals and focus on what truly matters. Menopause is more than just the end of menstrual cycles—it’s the beginning of a phase where you can reclaim your time and energy. With the right mindset and lifestyle adjustments, this can be a time of empowerment and growth. The Challenges of Perimenopause and Finding Your Way Perimenopause, the phase leading up to menopause, can feel like a rollercoaster. The fluctuations in oestrogen and progesterone levels can cause symptoms like hot flushes, mood swings, and disrupted sleep. It’s no wonder this phase is often viewed with dread. But understanding what’s happening in your body can make all the difference. Hormonal shifts affect everything from your brain to your bones. For example, oestrogen plays a role in serotonin production, which impacts mood. Meanwhile, progesterone has a calming effect, and its decline can lead to feelings of anxiety. Navigating this time requires a multi-faceted approach: Education : Learn about the changes happening in your body. Support : Join communities or seek professional guidance. Lifestyle : Prioritise exercise, a balanced diet, and stress management techniques. The Positive Effects of Oestrogen and Progesterone Oestrogen and progesterone are essential hormones that regulate various bodily functions. While their decline can cause uncomfortable symptoms, understanding their roles can help you adapt. Oestrogen : Supports bone density, reducing the risk of osteoporosis. Promotes skin elasticity and hydration. Enhances cognitive function. Progesterone : Encourages restorative sleep. Provides anti-inflammatory benefits. Helps regulate mood. Although these hormones decline during menopause, this is a chance to explore other ways to support your body. Hormone replacement therapy (HRT), supplements, and a nutrient-rich diet can help mitigate symptoms and improve quality of life. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Heart Health Tips for Women: Nutrition for a Stronger Heart Cardiovascular Advice, Diet 27 Feb 2025 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 Heart Health and Menopause: What You Need to Know Cardiovascular Advice, Diet, Exercise, HRT, Perimenopause, Post Menopause, Self-Care, Stress, Wellbeing 25 Feb 2025 As women enter menopause, the focus often lands on symptoms like hot flushes, mood swings, and sleep disturbances. However, one of the most significant but often overlooked health risks during this transition is heart disease. Cardiovascular disease (CVD) is the leading cause of death in women, and the risk rises sharply after menopause. Understanding why this happens and how to protect your heart is essential for maintaining long-term health and well-being. Why Does Menopause Affect Heart Health? Decline in Oestrogen Levels: Oestrogen has protective effects on the heart and blood vessels. It helps to keep arteries flexible, promotes good cholesterol (HDL), and reduces bad cholesterol (LDL). When oestrogen levels drop during menopause, the loss of these protective effects can lead to increased cholesterol levels, stiffening of the arteries, and higher blood pressure. Changes in Body Composition: Menopause is often associated with weight gain, especially around the abdomen. This central weight gain is linked to insulin resistance, inflammation, and a higher risk of heart disease. Increased Blood Pressure: Blood pressure tends to rise with age, and after menopause, women are more likely to develop hypertension, which is a major risk factor for heart attacks and strokes. Higher Risk of Type 2 Diabetes: Menopause can make it more difficult to regulate blood sugar levels, increasing the risk of type 2 diabetes, a significant contributor to heart disease. Cholesterol and Triglyceride Changes: Menopausal women often experience an increase in LDL cholesterol and triglycerides, while HDL cholesterol may decline. This shift increases the likelihood of plaque build-up in the arteries, leading to atherosclerosis (hardening of the arteries). How to Protect Your Heart During and After Menopause 1. Prioritise a Heart-Healthy Diet A diet rich in whole foods, lean proteins, healthy fats, and fibre can help manage cholesterol and blood sugar levels. Consider incorporating: Oily fish like salmon and mackerel for omega-3 fatty acids. Nuts, seeds, and olive oil for heart-friendly fats. Leafy greens, berries, and whole grains for antioxidants and fibre. Reducing processed foods, trans fats, and excessive sugar to lower inflammation and improve metabolic health. 2. Exercise Regularly Aim for at least 150 minutes of moderate aerobic activity per week, such as brisk walking, cycling, or swimming. Strength training twice a week can also help maintain muscle mass and support metabolic health. 3. Monitor Blood Pressure and Cholesterol Levels Regular health checks are crucial for early detection of risk factors. Blood pressure, cholesterol, and glucose levels should be monitored routinely, especially during and after menopause. 4. Manage Stress and Prioritise Sleep Chronic stress increases cortisol levels, which can contribute to high blood pressure and inflammation. Mindfulness, yoga, deep breathing, and adequate sleep (7-9 hours per night) are vital for heart health. 5. Consider HRT For some women, HRT can be beneficial in reducing cardiovascular risk, particularly when started early in menopause. However, it’s essential to discuss this with a menopause specialist to determine the right approach for you. 6. Stop Smoking and Limit Alcohol Smoking damages blood vessels and increases the risk of heart disease. If you smoke, quitting is one of the best things you can do for your heart. Limiting alcohol consumption can also help maintain healthy blood pressure and cholesterol levels. Heart health should be a top priority during and after menopause. By making lifestyle changes, staying active, and getting regular health check-ups, you can reduce your risk of cardiovascular disease and continue to lead a healthy, vibrant life. If you have concerns about your heart health, seek professional advice and take proactive steps to protect your well-being. For more information on menopause and cardiovascular health, schedule a consultation with one of our menopause specialists here or book a health screening via out sister company Bristol Health Hub 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 Top Foods to Support Hormonal Balance Post-Menopause Diet, Exercise, Alternative Therapies, Menopause Advice, Self-Care, Wellbeing 22 Oct 2024 As a menopause specialist, I know that maintaining hormonal balance post-menopause is key to feeling your best and managing common symptoms like fatigue, mood swings, and weight gain. During menopause, your body goes through significant hormonal shifts, especially in oestrogen and progesterone levels. Which can leave you feeling out of sync. But did you know that what you eat plays a powerful role in helping your body restore that balance? In this blog post, I’ll explore the top foods to support hormonal balance post-menopause and how incorporating them into your daily diet can help you thrive during this next stage of life. 1. Flaxseeds: Rich in Phytoestrogens Flaxseeds are tiny but mighty when it comes to balancing hormones. They contain lignans , a type of phytoestrogen that can mimic oestrogen in the body. Since oestrogen levels drop post-menopause, flaxseeds can help bridge that gap, promoting hormonal balance and reducing symptoms like hot flashes. How to Use : Add ground flaxseeds to your morning smoothie, sprinkle them over yogurt, or mix them into porridge, granola or salads. Aim for 1-2 tablespoons a day for maximum benefit. 2. Oily Fish: High in Omega-3 Fatty Acids Oily fish, such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids , which are known to reduce inflammation and support brain health. Omega-3s can also help regulate mood, making them essential for reducing mood swings and maintaining emotional balance post-menopause. How to Use : Incorporate oily fish into your meals 2-3 times a week. If you’re not a fan of fish, consider an omega-3 supplement after consulting with your healthcare professional. 3. Leafy Greens: Packed with Magnesium Leafy greens such as spinach, kale, and Swiss chard are rich in magnesium , a mineral that supports hormone production and helps regulate the body’s stress response. Magnesium also plays a role in improving sleep quality and reducing anxiety—two common struggles for post-menopausal women. How to Use : Add leafy greens to salads, stir-fries, smoothies, or soups. If you find it hard to get enough greens, you can even blend them into sauces or pesto for an extra boost. 4. Nuts and Seeds: Hormone-Healthy Fats Nuts like almonds and walnuts, along with seeds like sunflower seeds and pumpkin seeds, provide a good dose of healthy fats , protein, and fibre. These are all essential for stabilising blood sugar and supporting hormone production. Nuts and seeds are also rich in vitamin E , which helps alleviate symptoms like hot flushes and night sweats. How to Use : Snack on a handful of nuts or seeds throughout the day or add them to your meals by sprinkling them over salads, yogurts, or grain bowls. 5. Whole Grains: Fibre for Blood Sugar Regulation Maintaining stable blood sugar is essential for hormone balance, especially post-menopause. Whole grains such as quinoa, oats, brown rice, and barley provide complex carbohydrates and fibre that help regulate blood sugar levels and reduce insulin resistance, two factors that play a big role in managing weight and energy post-menopause. How to Use : Swap refined grains (like white bread and pasta) for whole grains in your meals. Oats for breakfast, quinoa in salads, and brown rice as a side are easy and delicious ways to get your daily fibre intake. 6. Avocados: A Hormone Powerhouse Avocados are rich in healthy monounsaturated fats, which help the body produce hormones. They’re also loaded with B-vitamins , potassium, and fibre, nutrients that help reduce stress, improve mood, and support heart health, all of which are important post-menopause. How to Use : Enjoy avocado in salads, spread on toast, or blended into smoothies. It’s an easy, nutrient-dense food to include in your daily diet. 7. Berries: Antioxidants for Inflammation Berries such as blueberries, strawberries, and raspberries are high in antioxidants , which help combat oxidative stress and inflammation in the body. Antioxidants are essential for protecting against age-related damage, supporting heart health, and balancing hormones by reducing inflammation. How to Use : Add a handful of berries to your morning oatmeal, yogurt, or smoothies for a sweet, nutrient-packed boost. 8. Tofu and Tempeh: Plant-Based Sources of Phytoestrogens Soy products like tofu and tempeh are rich in phytoestrogens , which mimic the effects of oestrogen in the body. Including soy in your diet can help reduce menopausal symptoms like hot flushes and support bone health, which can be at risk post-menopause due to declining oestrogen levels. How to Use : Incorporate tofu or tempeh into stir-fries, salads, or as a protein-rich base for your meals a few times a week. 9. Sweet Potatoes: A Complex Carbohydrate for Energy Sweet potatoes are rich in complex carbohydrates , fibre and vitamin A , which helps regulate hormones and support skin health post-menopause. Their high fibre content also helps balance blood sugar levels, which can reduce cravings and maintain energy throughout the day. How to Use : Roast sweet potatoes as a side dish, mash them for a creamy base, or add them to soups and salads for a hearty, hormone-balancing boost. 10. Herbal Teas: Supportive and Soothing Certain herbal teas, such as sage, red clover and chamomile , can help alleviate post-menopausal symptoms. Red clover contains phytoestrogens, which mimic oestrogen in the body, helping to reduce hot flushes. Chamomile has calming properties that can help improve sleep and reduce anxiety. Sage leaf can also help reduce hot flushes and help relax you. How to Use : Enjoy a cup of herbal tea before bed to help you relax and support hormonal balance. You can also try adding a variety of teas to your routine to address different symptoms. Final Thoughts: Nourishing Your Body Post-Menopause Your diet is a powerful tool in supporting hormonal balance post-menopause. By including these nutrient-rich foods in your meals, you can help reduce symptoms, boost your energy, and promote overall well-being. Remember, every woman’s menopause journey is different, so it’s essential to listen to your body and adjust your nutrition accordingly. By focusing on whole foods that nourish both body and mind, you can take control of your health and manage this new phase of life confidently. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Navigating Genito-Urinary Changes During Menopause: Insights and Solutions Menopause Advice, Pelvic Organ Prolapse 22 Aug 2023 In this blog post, we'll delve into the genito-urinary problems that often accompany menopause, including a detailed discussion on pelvic organ prolapse. The journey through menopause brings about a series of changes that extend beyond hot flashes and mood swings. Among these changes, genito-urinary symptoms can have a significant impact on a woman's quality of life. At Bristol Menopause and Well Women Clinic, we recognize the importance of addressing these challenges with expertise and empathy. In this blog post, we'll delve into the genito-urinary problems that often accompany menopause, including a detailed discussion on pelvic organ prolapse. Genito-Urinary Changes and Menopause As hormonal shifts occur during menopause, the delicate balance of the genito-urinary system can be disrupted. Estrogen, a key hormone, plays a vital role in maintaining vaginal and urinary tract health. As estrogen levels decline, women may experience the following genito-urinary symptoms: Genito-Urinary Changes and Menopause: As hormonal shifts occur during menopause, the delicate balance of the genito-urinary system can be disrupted. Estrogen, a key hormone, plays a vital role in maintaining vaginal and urinary tract health. As estrogen levels decline, women may experience the following genito-urinary symptoms: Vaginal Dryness: Reduced oestrogen levels can lead to thinning and dryness of vaginal tissues, resulting in discomfort, irritation, and pain during intercourse (dyspareunia). Urinary Incontinence: Loss of elasticity in the bladder and urethra muscles may contribute to stress incontinence (leakage during activities like coughing, sneezing, or laughing) or urge incontinence (sudden, intense urge to urinate). Frequent Urination: Hormonal changes can lead to increased frequency and urgency of urination, impacting daily life. Recurrent Urinary Tract Infections (UTIs): Lower oestrogen levels can make the urinary tract more susceptible to infections. Understanding Pelvic Organ Prolapse Pelvic organ prolapse is a common genito-urinary issue that can occur during menopause. It involves the descent of pelvic organs, such as the bladder, uterus, or rectum, into the vaginal canal due to weakened pelvic floor muscles and ligaments. Common causes include childbirth, aging, and hormonal changes during menopause. Managing Genito-Urinary Symptoms and Pelvic Organ Prolapse: Vaginal Moisturizers and Lubricants: Non-prescription vaginal moisturizers and lubricants can provide relief from vaginal dryness and discomfort during intimacy. Hormone Replacement Therapy (HRT): Oestrogen therapy, in consultation with healthcare professionals, can address genito-urinary symptoms by restoring tissue health. Pelvic Floor Exercises: Regularly practicing pelvic floor exercises (Kegels) can help strengthen muscles and provide better support to pelvic organs. Behavioral Modifications: Managing fluid intake, dietary choices, and caffeine intake can help alleviate urinary symptoms. Minimally Invasive Treatments: For pelvic organ prolapse, minimally invasive procedures such as pessaries (vaginal support devices) or surgical interventions can be considered. Conclusion: Genito-urinary symptoms and pelvic organ prolapse during menopause deserve thoughtful attention and specialized care. At Bristol Menopause and Well Women Clinic, we're committed to providing comprehensive solutions to help you navigate these changes with comfort and confidence. Our team of experts is dedicated to understanding your unique needs and crafting tailored approaches to enhance your well-being. 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 10 Nutrition Tips for a Healthy New Year Alternative Therapies, Diet, Exercise, Managing Symptoms, Managing Weight, Perimenopause, Post Menopause, Self-Care 3 Jan 2025 The start of the new year can leave many people thinking about all the ways they can improve their lives therefore, it does give us the chance to start a new chapter in our lives. It can be challenging to distinguish between nutrition fads, myths, and the facts often leaving us feeling confused and even stressed about making the right food choices. Here, our expect nutritionist Alex shares her top tips... Set realistic goals - focus on small, achievable changes such as adding more veggies or drinking more water Plan balanced meals - including protein, healthy fats, and fibre Prepare in advance - meal prep is key to avoiding last-minute unhealthy choices. Stock up on healthy foods Eat whole nutrient dense foods including fruits, vegetables, whole grains, and lean proteins Start your day with a healthy breakfast - rich in protein, fibre and healthy fats can energise you for the day ahead Look after your gut - eat a variety of fermented foods such as yogurt and kefir to support a healthy digestive system and balanced gut microbiome Stay hydrated - aim for at least 2 litres of water daily Watch your portions - use smaller plates and listen to your hunger cues Limit sugar and alcohol - enjoy treats in moderation without guilt Stay consistent - build habits you can sustain all year, not just in January! Here, at the Bristol menopause clinic, our experts provide coaching and holistic wellness support based on scientific research to help you put strategies into place that work for you and empower you to take charge of your health Do you want to start the new year feeling fresh, focused and balanced? Getting the right help is key. So, why not in a free complimentary call with our Nutritionist and see how she can help support you and your health for now and your future Find out more here Happy New Year everyone! 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 Cardiovascular Health Refers to the Wellbeing of the Heart Menopause Advice, Cardiovascular Advice, Post Menopause, Wellbeing, Stress 23 Oct 2023 Maintaining good cardiovascular health is essential for overall well-being and is vitally important post menopause. Menopause is a time of transition. Our bodies lose oestrogen and this has life long affects on our health. Especially cardiovascular health. Cardiovascular health refers to the well-being of the heart and blood vessels, which are crucial for the circulation of blood and oxygen throughout the body. Maintaining good cardiovascular health is essential for overall well-being and is vitally important post menopause. Cholesterol Profile: Menopause often leads to an unfavourable shift in cholesterol profiles, with a decrease in "good" HDL cholesterol and an increase in "bad" LDL cholesterol and triglycerides, which can increase the risk of atherosclerosis. Vascular Changes: Oestrogen helps maintain the flexibility and health of blood vessels. Without it, blood vessels can become stiffer, making it harder for the heart to pump blood effectively. This can contribute to conditions like hypertension. Metabolic Changes: Insulin resistance and metabolic syndrome can become more prevalent after menopause, both of which are risk factors for heart disease. Hormonal Changes: Menopause, which usually occurs in a woman's late 40s or early 50s, is characterised by a significant drop in oestrogen levels. Oestrogen has protective effects on the cardiovascular system, so this decline can impact heart health. Risk Factors Increase: As women go through menopause, several risk factors for cardiovascular disease tend to increase. These include high blood pressure, unfavourable changes in cholesterol levels, and an increase in abdominal fat. Importance of Looking After Health After Menopause Reducing Cardiovascular Risk: After menopause, women are at a higher risk of developing heart disease. Therefore, it's essential to adopt a heart-healthy lifestyle that includes a balanced diet, regular exercise, and stress management. This can help mitigate the increased risk factors associated with menopause. Regular Health Screenings: Post-menopausal women should have regular check-ups with their healthcare providers. Monitoring blood pressure, cholesterol levels, and other cardiovascular risk factors is vital for early detection and intervention. Hormone Replacement Therapy (HRT): For some women, hormone replacement therapy may be a consideration to alleviate some of the cardiovascular risks associated with menopause. However, this should be discussed with a healthcare provider, considering individual health and risks. Lifestyle Choices: Promoting a healthy lifestyle that includes a balanced diet, regular exercise, smoking cessation, and moderate alcohol consumption is crucial. These measures can help maintain cardiovascular health post-menopause. Weight Management: Maintaining a healthy weight and reducing abdominal fat is particularly important after menopause, as excess weight can exacerbate cardiovascular risk factors. Maintaining good cardiovascular health Cardiovascular health refers to the well-being of the heart and blood vessels, which are crucial for the circulation of blood and oxygen throughout the body. Maintaining good cardiovascular health is essential for overall well-being. Here are some key points: Heart Diseases: Common cardiovascular diseases include coronary artery disease, hypertension (high blood pressure), heart failure, and stroke. These conditions can be life-threatening and require careful management. Risk Factors: Several factors can affect cardiovascular health, including genetics, diet, physical activity, and lifestyle choices. Smoking, poor diet, lack of exercise, and excessive alcohol consumption are known risk factors. Stress and Cardiovascular Health: Stress can have a significant impact on cardiovascular health. When a person is stressed, their body releases stress hormones like cortisol and adrenaline. These hormones can lead to increased heart rate and blood pressure. Over time, chronic stress can contribute to the development of heart disease. Effects of Chronic Stress: Prolonged stress can lead to unhealthy behaviours, such as overeating, smoking, or excessive drinking, which can further harm the heart. Stress can also promote inflammation in the body, which is linked to atherosclerosis (the narrowing of arteries due to plaque buildup). Managing Stress: Effective stress management techniques, such as regular exercise, mindfulness, meditation, and relaxation techniques, can help mitigate its impact on cardiovascular health. Encouraging patients to adopt these strategies can be beneficial. Screening and Prevention: Regular health screenings, including blood pressure checks and cholesterol monitoring, are crucial for early detection of cardiovascular issues. Providing education and guidance on preventive measures is a key part of promoting cardiovascular health. 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 Navigating the Festive Season: Self-Care Tips for Menopausal Women Menopause Advice, Stress, Wellbeing 23 Dec 2023 As the festive season approaches, we understand that this time of year can bring added stress for menopausal women. As the festive season approaches, we understand that this time of year can bring added stress for menopausal women. Hormones can become unbalanced due to the increase in stress and our own expectations can lay heavy on our health and emotional wellbeing. Acknowledging Stress Triggers Identify Stressors: Recognise the factors that contribute to stress during the Christmas period. Whether it's family gatherings, financial pressures, or increased social commitments, understanding these triggers is the first step. Setting Boundaries: Learn to say no when necessary. It's okay to decline invitations or commitments that might overwhelm you, prioritizing your well-being. Prioritising Self-Care Mindful Time Management: Plan and organise your days and weeks thoughtfully. Allow time for rest, relaxation, and self-care amidst the Christmas rush. Healthy Eating Habits: Amidst the festive indulgences, aim for a balanced diet. Incorporate nutritious meals to maintain energy levels and support overall well-being. Stay Active: Regular physical activity can alleviate stress. Engage in activities you enjoy, whether it's a brisk walk, yoga, or dancing to your favourite tunes. Managing Menopausal Symptoms Temperature Management: Layers can be your best friend! Dress in layers to manage temperature fluctuations caused by hot flashes. Stress Reduction Techniques: Practice relaxation exercises like deep breathing, meditation, or mindfulness to manage stress and anxiety. Seeking Support Reach Out: Connect with friends, family, or support groups. Sharing experiences and feelings can provide relief and a sense of camaraderie during this time. Professional Guidance: If stress becomes overwhelming or menopausal symptoms significantly impact daily life, seek guidance from healthcare professionals. Embracing Self-Compassion Remember, it's okay to prioritise your own wellbeing during this time. Self-care isn't selfish; it's essential for navigating the demands of the festive season while managing peri-menopausal symptoms. Conclusion: As the festive spirit fills the air, remember to fill your own cup first. By acknowledging stress triggers, prioritising self-care, and seeking support when needed. Please share your thoughts or questions in the comments below. Remember, self-care is a gift you deserve this Christmas season. 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 Women's Health and Sleep: Prioritising Rest for Well-being Alternative Therapies, Managing Symptoms, Self-Care, Wellbeing 14 Mar 2025 As we celebrate World Sleep Day, it’s the perfect time to shed light on the crucial yet often overlooked relationship between women’s health and sleep. Sleep is not just a time of rest it is a foundation for physical, mental, and hormonal well-being. However, many women experience unique sleep challenges due to hormonal fluctuations, lifestyle demands, and societal pressures. Understanding these challenges and implementing effective strategies can lead to healthier, more restorative sleep. The Unique Sleep Challenges Women Face Women’s sleep patterns change throughout life, influenced by hormonal shifts during puberty, pregnancy, perimenopause, and menopause. These fluctuations can contribute to a range of sleep disturbances, including: Menstrual Cycle and Sleep Disruptions: Many women experience poor sleep quality, increased night awakenings, and fatigue during their menstrual cycle due to hormonal changes, particularly in progesterone and oestrogen levels. Pregnancy and Postpartum Sleep: Pregnancy often brings sleep challenges due to discomfort, frequent urination, and hormonal fluctuations. After childbirth, sleep is further disrupted due to night time feedings and postpartum hormonal shifts, increasing the risk of insomnia and mood disturbances. Perimenopause and Menopause: Hormonal changes in midlife can significantly impact sleep. Hot flushes, night sweats, and increased anxiety are common symptoms that disturb sleep. Lower oestrogen levels can also reduce the production of melatonin, the hormone responsible for regulating sleep cycles. Stress and Mental Health: Women are more likely to experience anxiety and depression than men, both of which can negatively impact sleep. Chronic stress and the mental load of balancing work, family, and personal responsibilities can lead to difficulty falling or staying asleep. Lifestyle Factors: Busy schedules, caregiving responsibilities, and increased screen time can lead to poor sleep hygiene, further compounding sleep issues. The Importance of Quality Sleep for Women's Health Quality sleep is vital for overall health and well-being. It plays a crucial role in: Hormonal Balance: Sleep regulates the endocrine system, including hormones like cortisol, insulin, and leptin, which influence metabolism, appetite, and stress levels. Cognitive Function: A well-rested brain improves memory, concentration, and decision-making. Mental Health: Quality sleep reduces stress, anxiety, and the risk of depression. Weight Management: Poor sleep disrupts hunger hormones, increasing cravings for unhealthy foods and making weight management more difficult. Heart Health: Chronic sleep deprivation increases the risk of hypertension, heart disease, and stroke. Immune Function: Sleep strengthens the immune system, helping the body fight infections and inflammation. How to Improve Sleep for Better Health If you’re struggling with sleep, making intentional lifestyle changes can significantly improve your rest. Here are some science-backed strategies: Establish a Sleep Routine: Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. Optimise Your Sleep Environment: Keep your bedroom cool, dark, and quiet. Invest in comfortable bedding and consider using blackout curtains and white noise machines if necessary. Limit Stimulants and Screens: Avoid caffeine and alcohol before bedtime, and reduce exposure to blue light from screens at least an hour before sleep. Practice Relaxation Techniques: Try mindfulness meditation, deep breathing, or progressive muscle relaxation to calm the nervous system before bed. Stay Active: Regular exercise promotes better sleep, but avoid vigorous activity too close to bedtime. Manage Hormonal Symptoms: If menopause or other hormonal changes are affecting your sleep, consider speaking with a healthcare provider about treatment options, such as hormone replacement therapy (HRT) or cognitive behavioural therapy for insomnia (CBT-I). Prioritise Self-Care: Managing stress through activities like journaling, yoga, or spending time in nature can support better sleep and overall health. On this World Sleep Day, let’s recognise the critical role sleep plays in women’s health. Prioritising rest is not a luxury it’s a necessity for maintaining hormonal balance, mental well-being, and overall vitality. By understanding and addressing the unique sleep challenges women face, we can empower better health outcomes and a higher quality of life. If you’re experiencing persistent sleep issues, don’t hesitate to seek professional guidance. Improving your sleep is one of the most powerful steps you can take for your long-term health and well-being. 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