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< Back Why Muscle is the Missing Piece in Women’s Health (And How to Build It) Alternative Therapies, Diet, Exercise, Managing Weight The Overlooked Key to Women's Health: When women think about health and longevity, they often focus on nutrition, cardiovascular fitness, and hormone balance, but there’s one crucial piece that’s often overlooked: muscle. Building and maintaining muscle isn’t just for athletes or bodybuilders; it’s essential for women’s health, especially after 40. Muscle boosts metabolism, preventing midlife weight gain It protects bone health, reducing osteoporosis risk It improves strength, balance, and mobility as we age Yet, many women avoid strength training due to outdated myths, fearing it will make them "bulky." The truth? Muscle is your best ally for a stronger, healthier, and more vibrant life—especially through perimenopause and menopause. In this blog post we are going to discuss why muscle matters, how it supports long-term health, and the best ways to build it after 40. Why Women Need Muscle More Than Ever After 40 1. Muscle Keeps Your Metabolism Strong & Prevents Weight Gain One of the biggest complaints women have after 40 is unexplained weight gain, especially around the belly. Why does this happen? As we age, we naturally lose muscle mass (sarcopenia), which slows metabolism. With menopause, oestrogen declines, leading to increased fat storage and decreased muscle-building efficiency. More muscle means more calorie-burning power, even at rest. The Science: Research shows that women lose 3-8% of their muscle mass per decade after 30, but strength training can reverse this trend. The Fix: Strength training 2-3 times per week can help maintain (and even build) lean muscle, keeping metabolism high and weight gain at bay. 2. Strong Muscles = Stronger Bones (Preventing Osteoporosis) Did you know that 1 in 2 women over 50 will break a bone due to osteoporosis? Oestrogen plays a vital role in bone density, and as levels drop during menopause, bones become weaker and more prone to fractures. But here’s the good news: muscle-building exercises also strengthen bones. Strength training increases bone density, reducing fracture risk Weight-bearing exercises stimulate new bone growth More muscle improves balance, reducing fall risk. The Science: Studies confirm that women who lift weights have higher bone density and lower osteoporosis risk compared to those who don’t. The Fix: Prioritise weight-bearing exercises (like squats, lunges, and deadlifts) to protect your bones as you age. 3. Muscle Improves Strength, Mobility & Joint Health As we age, joint pain, stiffness, and mobility issues become common—but muscle acts as natural joint support. Strong muscles reduce stress on joints, easing pain Strength training improves flexibility and mobility Good muscle tone enhances balance, preventing falls and injuries. The Science: A study from Arthritis Care & Research found that strength training reduces pain and improves mobility in women with osteoarthritis. The Fix: Focus on functional strength exercises that improve mobility, like step-ups, resistance band work, and bodyweight movements. Best Strength Training Exercises for Women Over 40 Now that we know why muscle is essential, let’s look at the best exercises to build it efficiently. 1. Compound Strength Exercises (Full-Body Workouts) Compound exercises work multiple muscle groups, making them the most effective way to build strength and burn fat. Squats – Builds legs, glutes, and core (essential for bone strength and mobility) Deadlifts – Strengthens legs, back, and core, improving posture and balance Push-Ups – Enhances upper body strength and core stability Lunges – Boosts leg strength and joint flexibility. Tip: If you’re new to strength training, start with bodyweight movements and gradually add resistance. 2. Resistance Training (Dumbbells, Kettlebells, or Bands) Adding resistance increases muscle growth and strengthens bones. Best Resistance Exercises for Women Over 40: Dumbbell Rows – Strengthens back and arms (important for posture and everyday movements) Kettlebell Swings – Builds cardio endurance and full-body strength Resistance Band Side Walks – Strengthens hip and glute muscles, reducing lower back pain Tip: Progressive overload is key —gradually increase weights or reps to continue building muscle. 3. Core Strength for Stability & Balance A strong core isn’t just about aesthetics—it supports spinal health, posture, and injury prevention. Best Core Exercises for Women Over 40: Planks – Builds deep core strength and reduces back pain Russian Twists – Enhances oblique strength and rotational movement Glute Bridges – Strengthens hips, lower back, and core stability Tip: Engage your core in every movement to improve overall strength. How to Start a Strength Training Routine (Even as a Beginner!) Starting a muscle-building routine doesn’t have to be complicated. Follow these simple steps: Start Small: Begin with 2 strength sessions per week, focusing on compound movements Prioritise Recovery: Allow muscles to rest and rebuild (strength is built during recovery!) Fuel Your Muscles: Eat enough protein (chicken, fish, tofu, beans) to support muscle growth Be Consistent: Progress happens over time, not overnight—stick with it! Tip: If you’re unsure where to start, consider working with a trainer for guidance on proper form and progression. I personally recommend Julie at https://www.swannfit.co.uk/ Julie has helped me on my journey to strength. It’s Never Too Late to Build Strength Muscle is essential for metabolism, bone health, and longevity Strength training 2-3x per week can reverse muscle loss and boost confidence No, lifting won’t make you bulky— it will make you STRONGER, leaner, and healthier. The best time to start strength training was yesterday—the next best time is now. Take Action: What’s one strength-building exercise you’ll add to your routine this week? Let me know in the comments! 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

Join the team at Bristol Menopause & Wellwoman Clinic, make a difference in womans health with a supportive, compassionate and inclusive workplace. Careers Are you passionate about making a meaningful difference in the lives of women? At Bristol Menopause Clinic, we are dedicated to delivering exceptional menopause care and empowering women to take control of their health. What We Stand For At Bristol Menopause Clinic, we believe that every woman deserves access to expert care, regardless of her background or financial situation. Our work is rooted in a deep commitment to inclusivity, education, and community engagement. Through partnerships with local organisations and community groups, we raise awareness about menopause and offer specialised care to women facing both physical and mental health challenges. Our clinic is known for its holistic approach, combining medical expertise with lifestyle advice to support women in managing their menopause symptoms. We actively collaborate with healthcare professionals, communities, and organisations such as Avon and Wiltshire Partnership (AWP) and Bristol Women’s Voice to ensure that the care we provide is comprehensive and far-reaching. What We Offer Joining our team means becoming part of a supportive, dynamic environment where your contributions will be valued and your professional development will be prioritised. Here’s what we can offer you: Professional development opportunities: We invest in your growth, providing access to ongoing training and development to help you enhance your skills and advance your career. 25 days of annual leave: Enjoy 25 days of holiday per year pro-rata plus bank holidays pro-rata to help you maintain a healthy work-life balance. Competitive salary: We offer a competitive salary that reflects your skills and experience. Personalised Employee Assistance Programme (EAP): Access our tailored EAP scheme designed to support your mental, emotional, and physical well-being. Who We Are Looking For We are seeking experienced Doctors and Nurses who are passionate about women’s health and have a strong interest in menopause care. If you are dedicated to improving patient outcomes, enjoy working in a collaborative environment, and are looking for a role where you can make a real impact, we would love to hear from you. Current Vacancies We are currently seeking experienced Doctors and Nurses to join our team and contribute to our mission of providing high-quality, compassionate care. Contact Us If you are interested in joining the Bristol Menopause Clinic team, please get in touch with us. We’d love to discuss the opportunities we have available and how you can contribute to our mission. For more information or to apply for a role, please email your CV and cover letter to kim@bristolmenopause.com . We look forward to welcoming dedicated professionals who share our vision and values.

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: NHS HMP - Eastwood Park Old Down Estate Amazon Brodway Lodge BT Group Sirona Care Stroud High School Unison Pro Cook We Work Burton Bradstock C of E Primary School University of Bristol Portishead Town Council Silverback Films Tribe Associates Clifton College Brunel Care GKN Bristol Woman's Voice 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!

< Back Ongoing Menopause Support Package Book Now About Menopause Support Packages Menopause is a journey, and you don’t have to navigate it alone. Our Menopause Support Packages provide ongoing expert guidance, reassurance, and personalised care to help you manage your symptoms, feel your best, and regain control of your health. Whether you need advice on HRT, lifestyle changes, sleep, or nutrition, our tailored support ensures you have the right information and resources at every stage. Stay informed, empowered, and supported, because your well-being matters every step of the way. Standard Plan 6 week mini review 3 month review & bloods* 6 month review 12 month review £45 per month Premium Plan 6 week mini review 3 month review & bloods* 6 month review 9 month review & bloods* 12 month review £65 per month Platinum Plan 6 week mini review 3 month review & bloods** 6 month review 9 month review 12 month review & bloods** Unlimited email support £90 per month Testosterone Plan 1 3 month review & bloods* 6 month blood tests 12 month review £50 per month Testosterone Plan 2 (post 12 months) 12 month review 6 month hormone profile blood test x2 £29.58 *Hormone profile blood test **General menopause blood test Book Now Discover our range of menopause supplements, available to order today! Shop Now

< Back Breast Cancer & Midlife: Why Stress and Lifestyle Matter More Than You Think Cardiovascular Advice, Diet, Managing Symptoms, Managing Weight, Menopause Advice, Mental Health, Self-Care, Wellbeing, Stress As women reach midlife, we face a perfect storm, hormonal change, busy lives, and rising health demands. It’s no coincidence that this is also when breast cancer risk begins to increase. But here’s the empowering truth: our daily choices can make a real difference. The Stress Connection Chronic stress isn’t just emotional, it’s biochemical . When cortisol and adrenaline stay high, they: Disrupt immune function and oestrogen metabolism Drive inflammation and fatigue Make it harder to maintain healthy habits Midlife often means juggling everything : careers, ageing parents, children, and our own health. But even small acts of self-care walking, breathing deeply, spending time outdoors, saying “no” when needed help to reset the nervous system and support hormonal balance. Stress won’t “cause” breast cancer, but it can tip the balance in the wrong direction if left unchecked. Prioritising calm is not indulgent, it’s protective . Lifestyle as Medicine Lifestyle is our most powerful prevention tool. Move regularly, aim for 150 minutes/week of moderate exercise + strength work. Eat mostly plants, oily fish, wholegrains, and minimise ultra-processed foods. Limit alcohol, even small amounts raise oestrogen levels. Maintain a healthy weight post-menopause, body fat produces oestrogen. Prioritise sleep and meaningful connection, both lower stress hormones. These choices don’t have to be perfect; they just need to be consistent . Each decision shifts your biology towards balance and resilience. A Message of Empowerment We can’t control everything, not our age or genes but we can influence the environment our cells live in. Supporting stress recovery, nourishing our bodies, and making informed decisions about HRT are all part of living well through menopause and beyond. Midlife isn’t a decline, it’s a redesign . 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-Friendly Skincare & Dermal Health Alternative Therapies, HRT, Managing Symptoms, Self-Care, Wellbeing Have you noticed your skin changing as you approach midlife? Perhaps it's feeling drier, more sensitive, or less firm than it used to. These changes are common in the menopausal years due to declining oestrogen levels, but the good news is there are effective ways to care for your skin. What Happens to Skin During Menopause? Oestrogen supports collagen production, skin elasticity, and hydration. As levels drop, you may notice: Dry or itchy skin Fine lines and wrinkles Increased sensitivity Slower healing or bruising These changes are normal but can feel unsettling if they appear suddenly or progress quickly. Evidence-Based Skincare Tips Gentle cleansers : Avoid harsh foaming products; opt for cream-based or micellar water-based cleansers. Moisturise regularly : Use ceramide-rich or hyaluronic acid-based moisturisers to help maintain the skin barrier. Sun protection : Use a broad-spectrum SPF daily, even on cloudy days. Avoid irritants : Fragrance-free and alcohol-free products can reduce sensitivity. How HRT Can Help Hormone Replacement Therapy may help improve skin texture and hydration by restoring oestrogen levels. While HRT is not prescribed solely for skin concerns, many women notice skin benefits when using it for other menopausal symptoms. Professional Support If you have ongoing skin concerns, consider consulting a dermatologist familiar with hormonal skin changes. Some topical treatments and prescription options may offer further benefit. Skincare during menopause doesn’t have to be complex. With the right support and a consistent routine, your skin can stay healthy, radiant, and resilient. Want expert advice on menopausal skincare or HRT options? Book an appointment with our clinic and let us guide you through the changes with confidence. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

Testosterone Package Initial Blood Test, Consultation, Follow Up Package Overview | £475 Comprehensive Testosterone Package for New Patients, Just £475. Take control of your menopause journey with our comprehensive support package, designed for new patients. For just £475, you’ll receive both a hormone profile blood test, 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 Basic hormone profile blood test 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. Book here Benefits of Booking this 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 £475, 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 Testosterone Support Package Today For just £475, you’ll receive a complete testosterone consultation, hormone profile blood test and follow-up plan tailored to your needs. Follow link below to book now. £475 * A blood test is required to assess your testosterone levels and confirm that treatment is appropriate. This must be carried out via a venous blood draw; finger-prick tests are not accepted. Finger-prick tests are not sufficiently accurate for clinical decision-making in menopause care. The blood test costs £110 in addition to the consultation.* 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

PCOS Follow Up Package Overview | £165 30-Minute Follow-Up Consultation If you've already had your initial PCOS consultation with us, this follow-up appointment is designed to monitor your progress, refine your treatment plan, and ensure you're effectively managing your symptoms. Progress Review with Your PCOS Specialist A detailed check-in to evaluate how you've been feeling since your initial consultation. We'll review symptom changes, treatment effectiveness, and lifestyle adjustments. Treatment Adjustments if Necessary Based on your progress and feedback, we’ll refine your treatment plan—whether it involves medication changes, dietary modifications, exercise recommendations, or additional investigations. Ongoing Support and Advice Get expert guidance on any new concerns, such as hormonal fluctuations, fertility considerations, metabolic health, weight management, or emotional well-being. Private Prescribing (if required) If necessary, we can adjust your medications or prescribe additional treatments to ensure you receive the right support without unnecessary delays. Letter to Your GP A summary letter will be sent to your GP, outlining your progress and any treatment adjustments, ensuring continuity of care and collaboration with your healthcare team. Book here Benefits: Ongoing Specialist Support – Continue working with a PCOS expert who understands your unique health journey. Tailored Treatment Adjustments – Your plan will be refined to ensure the most effective management for your symptoms. Confidence and Clarity – Regular reviews help you stay on track and proactively manage your PCOS. Seamless Communication with Your GP – Your treatment plan is shared with your GP for coordinated care. Private and Supportive Environment – A safe space to discuss any concerns and receive expert guidance. Book Your Follow-Up Appointment Today Ensure your PCOS management remains effective and personalised. Schedule your follow-up consultation to stay in control of your health with expert support. £165 Please note: In line with our policy, you are unable to book with a doctor who is your registered GP or a GP at the practice where you are currently registered. This includes Dr Jo Burgin (Bridgeview Medical Practice) and Dr Danielle Calandrini (Newbridge Surgery). Thank you for your understanding. Book here

< Back Menopause Myths Menopause Advice, Mental Health, Self-Care, Stress, Wellbeing Menopause, a natural biological transition marking the end of a woman's reproductive years. Menopause, a natural biological transition marking the end of a woman's reproductive years. It brings with it a range of physical and emotional changes. Despite its inevitability, there exist numerous misconceptions and myths surrounding menopausal symptoms. Understanding these changes and debunking myths is crucial for women navigating this phase with confidence and clarity. Common Menopausal Symptoms 1. Hot Flushes and Night Sweats Reality: These sudden sensations of heat can cause flushing and sweating, often occurring during sleep (night sweats). Management: Dressing in layers, managing stress, avoiding triggers like spicy food or caffeine, and considering hormone therapy under medical guidance can help. 2. Irregular Periods Reality: Menstrual cycles become irregular, shorter, longer, or heavier. Management: Tracking cycles, maintaining a healthy lifestyle, and consulting a healthcare professional for guidance on managing irregular bleeding. 3. Mood Swings and Emotional Changes Reality: Hormonal fluctuations can lead to mood swings, irritability, and increased emotional sensitivity. Management: Prioritising self-care, practicing relaxation techniques, and seeking professional support if symptoms significantly impact daily life. 4. Sleep Disturbances Reality: Many women experience insomnia or disrupted sleep during menopause. Management: Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and discussing potential management options with a healthcare professional. Here at Bristol Menopause Hazel is trained in CBT-i which is recognised by the NHS to help with insomnia. 5. Vaginal Dryness and Changes in Libido Reality: Decreased oestrogen levels can lead to vaginal dryness, cause urinary symptoms and impact sexual desire. Management: Using lubricants, moisturisers, and discussing available treatments with a healthcare professional to address discomfort and maintain sexual health. Debunking Myths Myth #1 : Menopause Only Affects Older Women Reality: While menopause typically occurs between ages 45 and 55, some women experience it earlier due to medical conditions, a family history of early menopause, hysterectomy, or treatments, such as post cancer therapy. Myth #2 : Menopause Causes Weight Gain Reality: Hormonal changes can affect metabolism, but weight gain is not inevitable. Healthy lifestyle choices can help manage weight during this phase. Myth #3 : Menopause Only Affects Physical Health Reality: Menopause can impact emotional well-being too, but it's not solely a physical transition. Emotional support and self-care are crucial aspects of managing menopausal symptoms. Myth #4 : All Women Will Experience Severe Symptoms Reality: Menopausal experiences vary widely. While some women may have severe symptoms, others might experience minimal disruption. Understanding menopausal symptoms, debunking myths, and embracing this phase as a natural part of life's journey empowers women to navigate it more confidently. Prioritising self-care, seeking professional guidance when needed, and recognising individual experiences are key to managing menopausal symptoms effectively. We are here to support and guide you through this transition. 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 7 Top Tips For Eating Well Over Christmas Alternative Therapies, Exercise, Diet, Self-Care, Wellbeing Eating well during the busy Christmas period can be a fine balance between enjoying festive treats and maintaining your overall health. We all know this time of year is associated with overeating, unhealthy food and excess alcohol. On Christmas day we consume, on average 6000 calories which is over three times an adult’s daily intake. So, it can be all too easy to put on half a stone over Christmas without really realising. Whether you are living an active lifestyle or not, Christmas can be a challenge for everyone, but it is possible to indulge without overdoing it or feeling like you’ve thrown your health goals out the window. Here are some tips on how to eat well during the Christmas period so that you start the new year without feeling bloated, sluggish and tired but energised, healthy, happy and ready to welcome in another year. Up your vegetable intake - Aim to fill half your plate with vegetables, whether it's roasted, steamed, or in a salad. They’re low in calories but high in nutrients, and they’ll help you feel satisfied without overloading on heavy foods. Also, keeping your digestive healthy and prevent you from feeling bloated and sluggish Portion control - This can be one of the easiest ways to help yourself and not overeat. So, try to avoid pilling your plate full, having seconds and instead of eating a whole serving of pudding or cake, have a smaller portion, and enjoy it slowly. A lot of force feeding goes on at Christmas so be sure to make mindful decisions yourself Prepare in advance - Before heading off to a party eat a protein-based snack beforehand so that you are less likely to overeat or make impulse choices Enjoy your indulgences and special treats, but in moderation - Avoid the all or nothing mindset, food guilt and don’t use Christmas as a license to eat everything that comes your way. Christmas treats like mince pies, Christmas pudding, or chocolates are part of the fun but try to limit sugary snacks to once or twice a day and enjoy them mindfully Stay hydrated - Drink plenty of water to stay hydrated. Even mild dehydration can leave you feeling sluggish, irritable, dry your skin, headaches to name a few. Make smart choices when drinking as alcohol is high in calories with zero nutritional value. Have a glass of water between each alcoholic drink can be a good way to pace yourself and reduce the amount of alcohol you are drinking Prioritise sleep and rest - Try to keep to regular sleep times when possible and ensure you have a couple of early nights over the holiday time. Lack of sleep can increase cravings for sugary foods, playing havoc with your hormones and we know good quality sleep is essential for digestion and overall well-being Get Moving and stay active - If possible, get outside for a winter walk, jog or cycle or play an active game with family. Exercise can help balance out extra calories, aid sleep and support your mental health. If you're stuck indoors why not try simple body weight exercises like squats, lunges or stretching to get your body moving. Do whatever you enjoy keeping your blood flowing! Aim for balance and moderation . All your healthy habits don’t have to go out the window. You don’t need to deprive yourself. The holidays are about enjoying time with loved ones, and food is just one part of the celebration. It’s important to keep yourself nourished, maintain your health and healthy immune system especially during the winter months. If you need help with your health goals, you’ve lost your mojo and need some support then why not put your health and well-being first and book in to see our Nutritionist? If you are struggling with your health, please do get in touch Or if you’re stuck for Christmas present ideas for yourself or that difficult-to-buy-for friend or relative, why not give a gift that will improve their health and inspire them to feel their best? You can find out more 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 Menopause and Mental Health Diet, Managing Symptoms, Menopause Advice, Mental Health, Self-Care, Stress, Wellbeing By addressing the relationship between menopause and mental health, this blog post aims to offer insights and support to women experiencing these challenges. As I have mentioned constantly, menopause is a natural phase in a woman's life that brings about hormonal changes, leading to various physical and emotional shifts. Amidst the physical symptoms, the impact of menopause on mental health is an area that warrants attention and understanding. This article delves into the relationship between menopause and mental health, specifically addressing mood swings, anxiety, and depression. Menopause and Mood Swings One of the hallmark experiences during menopause is mood swings. Fluctuating hormone levels, especially oestrogen, can influence neurotransmitters in the brain, impacting mood regulation. Oestrogen helps in the production and regulation of serotonin, a neurotransmitter associated with mood. As oestrogen levels decline, serotonin levels can fluctuate, leading to mood swings characterised by sudden shifts in emotions, irritability, or feelings of sadness. Anxiety During Menopause Many women experience heightened anxiety during menopause. Hormonal changes can disrupt the balance of cortisol, the stress hormone, affecting the body's stress response. This imbalance might intensify feelings of anxiety, triggering symptoms such as restlessness, racing thoughts, or a sense of impending doom. Depression and Menopause The hormonal changes during menopause can also predispose women to depression. While not every woman experiences depression during menopause, the hormonal fluctuations, coupled with life changes and menopausal symptoms, can contribute to feelings of sadness, hopelessness, or a lack of interest in activities once enjoyed. Coping Strategies and Support Understanding these mental health challenges during menopause is crucial for seeking appropriate support. Lifestyle changes like regular exercise, stress management techniques, a balanced diet, and sufficient sleep can help alleviate mood swings, anxiety, and mild depression. Additionally, seeking support from healthcare professionals, therapists, or support groups can provide valuable guidance and assistance in managing these symptoms. Optimising Mental Well-being During Menopause Recognise and Acknowledge Acknowledge that mental health challenges during menopause are common and seek help if symptoms persist or significantly impact daily life. Holistic Approaches Explore holistic approaches such as mindfulness, yoga, or relaxation techniques to manage stress and promote mental well-being. Eating Well A diet high in sugar and processed food can worsen your mental well-being. Professional Support Consult healthcare professional to discuss treatment options, including hormone therapy or counselling, tailored to individual needs. 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

Menopause Awareness Session Our Menopause Awareness Sessions are designed to educate, empower, and encourage meaningful conversations in the workplace. Available in person or via video link, these sessions offer flexible, accessible learning for organisations of any size. Menopause can significantly impact physical health, emotional wellbeing, productivity, and workplace engagement. By improving awareness and understanding, employers can create a more supportive environment—leading to better staff retention, reduced absenteeism, and a healthier, more inclusive culture. Training is delivered by Clinic Founder and British Menopause Society Specialist, Hazel Hayden, ensuring all information is evidence-based, up-to-date, and presented with clarity and compassion. depending on location What's included? Understanding Menopause, Recognising Signs and Symptoms, The Stages of Menopause, Impact on Health and Well-being, Menopause Treatment Options, Lifestyle Choices for Symptom Relief, Building a Menopause-Friendly Culture. Site visits £1500 | Online £800 Duration: 1 hour Understanding Menopause Employees will gain a clear understanding of: What menopause, perimenopause, and postmenopause are. The science behind hormonal changes. How symptoms can present differently from person to person Recognising Signs & Symptoms Common, lesser-known, and often misunderstood symptoms—helping staff identify changes in themselves or colleagues. Health, Wellbeing & Workplace Impact Insight into how menopause can affect: Physical and emotional wellbein Concentration, sleep, confidence, and moo Productivity and engagement at work This section helps organisations recognise barriers and identify where adjustments or support may be beneficial. Treatment Options & Lifestyle Strategies A practical overview of both medical and holistic approaches, including: HRT and non-HRT options Nutrition, exercise, and sleep Stress management and symptom relief techniques Creating a Menopause-Friendly Culture Guidance for employers, managers, and colleagues on: Simple, effective workplace adjustments Communication strategies Building a culture that supports and retains staff going through menopause Contact Us Package includes Pre-Event Marketing Package We provide promotional materials to help you maximise attendance and engagement. This may include email copy, posters, videos or internal communications to build awareness within your organisation. Exclusive offers for your employees A branded digital material featuring exclusive offers available only to your staff, ideal for follow-up engagement and continued support. Access to Our Menopause Support Hub for Employers One nominated staff member will receive full access to our online hub, including resources, guidance, and ongoing support tools designed specifically for workplace wellbeing. CONTACT US Reviews & Feedback Unison, Bristol "Hazel session was amazing, I found her presentation was excellent, all the information useful and she is so….. knowledgeable & passionate about the Topic." Staff Counsellor & Supervisor, University of Bristol "Hazel and the team at Bristol Menopause Clinic have been so important in helping us raise awareness of issues relating to peri/menopause in the workplace. Hazel has presented at our Menopause Clinic on several occasions and her knowledge sharing has been so useful in understanding and normalising the menopause. Through conversation and information sharing we are able to support women through their menopause experience and we wouldn’t hesitate to recommend BMC." Communications Manager, Portishead Town Council "Thanks to Hazel for presenting at our workshop yesterday evening. I understand it was another well attended and very successful event."