< Back Sleep & Longevity: Why Poor Sleep Accelerates Aging (and How to Fix It) Alternative Therapies, Self-Care, Wellbeing The Overlooked Key to Longevity We often hear about the importance of diet and exercise in staying youthful and healthy, but one critical factor is frequently overlooked sleep. Sleep is the body’s master regulator, influencing everything from weight management and hormone balance to immune function and brain health. Yet, modern lifestyles have led to an epidemic of sleep deprivation and poor-quality sleep, accelerating the aging process and increasing the risk of chronic disease. If you find yourself waking up tired, struggling with brain fog, or noticing premature signs of aging, your sleep may be the missing piece in your longevity puzzle. Let’s explore how poor sleep speeds up aging and, more importantly, how to fix it. How Poor Sleep Accelerates Aging 1. Sleep Loss Disrupts Hormonal Balance When you don’t get enough high-quality sleep, key hormones that regulate aging, metabolism, and overall health become unbalanced: Cortisol (the stress hormone) spikes with poor sleep, leading to chronic inflammation a key driver of aging and disease. Growth hormone , essential for tissue repair, declines when deep sleep is compromised, contributing to wrinkles, muscle loss, and reduced skin elasticity. Leptin and Ghrelin , the hormones that regulate appetite, become dysregulated, increasing cravings for unhealthy foods and making weight management more difficult. The Fix: Prioritise deep sleep by managing stress and creating a consistent bedtime routine. 2. Poor Sleep Increases Weight Gain & Metabolic Decline Struggling to lose weight despite eating well and exercising? Your sleep could be sabotaging your efforts. Studies show that sleep deprivation increases insulin resistance, making it harder for your body to regulate blood sugar and store fat efficiently. Poor sleep slows metabolism, making calorie burning less effective. When you don’t sleep enough, your body craves high-carb, high-fat foods, leading to weight gain, especially around the midsection. The Fix: Maintain a regular sleep schedule (yes, even on weekends). Avoid late night eating, as it can disrupt circadian rhythms. Focus on blood sugar balance by eating protein-rich dinners and limiting refined carbs before bed. 3. Sleep Deprivation Weakens the Immune System Your immune system repairs and strengthens during deep sleep. Chronic sleep deprivation lowers your body’s ability to fight infections, making you more vulnerable to colds, flu, and even long-term illnesses like cancer. Research has found that sleeping less than six hours a night makes you four times more likely to catch a cold compared to those who sleep seven hours or more. Poor sleep is also linked to chronic inflammation, which contributes to autoimmune diseases, heart disease, and cognitive decline. The Fix: Optimise your sleep environment (cool, dark, and quiet rooms improve deep sleep). Limit screen time before bed to reduce blue light exposure. Prioritise consistent, high-quality sleep to keep your immune system strong. 4. Poor Sleep Ages Your Brain & Increases Dementia Risk One of the most alarming effects of poor sleep is its impact on brain health and memory. During deep sleep, your brain goes through a detoxification process, clearing out beta-amyloid plaques associated with Alzheimer’s disease. Sleep deprivation reduces cognitive function, making it harder to concentrate, process information, and retain memories. Chronic sleep issues are linked to a higher risk of dementia and neurodegenerative diseases. The Fix: Get 7–9 hours of sleep each night to allow for proper brain detox. Consider a bedtime wind-down routine (such as reading, meditation, or deep breathing exercises). If you struggle with waking up in the night, try magnesium or glycine supplements, known for improving sleep quality. 5. Poor Sleep Worsens Skin Aging & Reduces Longevity Have you ever woken up after a poor night’s sleep and noticed dark circles, puffiness, or dull skin? That’s because sleep is your body’s time for repair and renewal. During deep sleep, your skin produces collagen, which keeps it firm and youthful. Sleep deprivation leads to increased oxidative stress, breaking down collagen and leading to premature wrinkles and sagging skin. Poor sleep reduces hydration levels, making skin appear dry and aged. The Fix: Aim for consistent, quality sleep to boost skin regeneration. Stay hydrated and eat collagen-boosting foods (like bone broth, berries, and leafy greens). Use blue light-blocking glasses if you use screens in the evening, as blue light disrupts melatonin (your sleep hormone). Expert-Backed Strategies to Improve Sleep Quality Want to wake up feeling refreshed, younger, and more energized? Here are some evidence-based tips to optimize your sleep: Stick to a Sleep Schedule : Go to bed and wake up at the same time each day to regulate your circadian rhythm. Optimise Your Sleep Environment : Keep your room cool (16–18°C), dark, and quiet for deep, restorative sleep. Reduce Evening Blue Light Exposure : Avoid screens 1–2 hours before bed, or wear blue light-blocking glasses. Cut Down on Stimulants : Limit caffeine after 2 PM and alcohol in the evenings, as they disrupt sleep cycles. Try Natural Sleep Aids : Magnesium, glycine, and valerian root can support deeper sleep without dependence on medications. Manage Stress Before Bed : Incorporate meditation, deep breathing, or journaling to calm your nervous system before sleep. Get Morning Sunlight : Exposure to natural daylight in the morning helps regulate melatonin levels and promotes better sleep at night. Final Thoughts: Sleep Your Way to a Longer, Healthier Life If you want to stay youthful, maintain a healthy weight, and protect your brain and body from aging-related diseases, prioritizing sleep is non-negotiable. By making small, intentional changes to your sleep habits, you can rewind the aging clock, improve your metabolism, and boost your overall wellbeing. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

Testosterone replacement therapy (TRT) guides explaining symptoms of low testosterone, treatment options, monitoring, side effects and clinical best practice. Testosterone Replacement Therapy Request a TRT Guide Please take a moment to fill out the form. First Name Last Name Email I agree to be added to mailing list Submit Click here to download TRT Guide

< Back Dry January & Women’s Health: A Powerful Reset for Your Body and Mind Dry January isn’t about restriction or punishment. It’s about pressing pause, giving your body time to reset, and noticing how you actually feel without alcohol in the background. For women, particularly those in perimenopause and midlife , the benefits of cutting out alcohol, even temporarily, can be profound. Improved sleep, better hormone balance, clearer thinking, and more stable energy are just some of the changes women commonly notice. Why Dry January Can Be Transformative for Women’s Health Better Sleep and Reduced Night-Time Anxiety Alcohol disrupts deep, restorative sleep and increases night waking, early-morning anxiety, and night sweats. Many women report better sleep quality within just one to two weeks of stopping alcohol, with improved energy and calmer mornings. Hormonal Balance in Perimenopause and Menopause Alcohol can worsen PMS, perimenopausal symptoms, hot flushes, night sweats, low mood, and irritability. Reducing alcohol intake often leads to more stable moods and fewer hormonal symptom flares. Improved Energy, Focus, and Brain Fog Alcohol affects blood sugar regulation, which can worsen fatigue and brain fog. Without it, many women experience clearer thinking, better concentration, and steadier energy throughout the day. Weight, Metabolic, and Liver Health Alcohol is calorie-dense and impacts insulin sensitivity. A break from alcohol can: Reduce bloating Support fat loss Improve cholesterol levels Support liver health This can be particularly helpful for women struggling with weight gain during midlife. Skin and Gut Health Alcohol increases inflammation and can disrupt gut health. Many women notice brighter skin, improved digestion, and less bloating after reducing or removing alcohol. Mental Wellbeing and Emotional Resilience Alcohol can worsen anxiety and low mood, especially in the days following drinking. Dry January is often associated with calmer mornings, improved emotional balance, and greater resilience to stress. Dry January Isn’t About Giving Up Alcohol Forever Dry January is about awareness . Understanding how alcohol affects your hormones, sleep, mood, and energy empowers you to make informed choices long after January ends. For many women, this period highlights whether alcohol has been quietly contributing to: Fatigue Poor sleep Weight gain Mood changes Using Dry January as a Health Reset If you’re using Dry January as a reset, it’s an ideal time to: Prioritise high-quality sleep Focus on nourishing, balanced nutrition Reflect on whether hormone or nutrient imbalances may be contributing to ongoing symptoms Sometimes clarity doesn’t come from adding more supplements, plans, or routines — it comes from removing what’s quietly holding you back. Start the Year Feeling Clearer, Calmer, and More Connected to Your Body Dry January can be the first step toward better long-term health, particularly during perimenopause and menopause. If fatigue, low mood, sleep problems, or weight changes persist, personalised health testing and lifestyle guidance can help identify what your body truly needs. Here’s to a healthier, more balanced start to the year. For personalised, evidence-based menopause care and support, visit Bristol 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

Workplace & community womens health awareness programme covering manager education, HR policy guidance, reasonable adjustments and practical strategies to support midlife employees. Women's Health Educational Talks For Organisations and Community Groups Our Women’s Health Education Talks provide clear, evidence-based education to support understanding of women’s health across the lifespan. These sessions are designed to improve awareness, encourage informed conversations, and support healthier, more inclusive environments within both workplace and community settings. Sessions are available in person (location dependent) or via live online delivery, offering flexibility for organisations and groups of all sizes. What's included? These sessions provide a comprehensive overview of women’s health across the lifespan, supporting a deeper understanding of hormonal health and the changes that can occur at different stages of life. We explore how to recognise common signs and symptoms associated with menstrual health conditions, perimenopause, menopause and beyond, and discuss the wider impact these can have on physical health, mental wellbeing and day-to-day functioning. The sessions also cover evidence-based treatment and management options, alongside practical lifestyle approaches that can support symptom relief and overall health. In addition, we address the importance of building a supportive and inclusive, health-aware culture within organisations and community settings, helping to create environments where individuals feel informed, understood and supported. Duration: 1-2Hours £550 Education Sessions We offer a range of dedicated sessions covering key areas of women’s health. Menopause and perimenopause What is happening hormonally during perimenopause and menopause Common symptoms (e.g. brain fog, sleep disturbance, low mood, hot flushes) Long-term health considerations (bone, cardiovascular, metabolic health) HRT: benefits, risks, myths and prescribing principles Non-hormonal and lifestyle strategies Workplace impact and support strategies Premenstrual Dysphoric Disorder (PMDD) Understanding the hormonal sensitivity behind PMDD Recognising symptoms (mood changes, anxiety, irritability, low mood) Differentiating PMDD from PMS and other mental health conditions Evidence-based treatment options (SSRIs, HRT approaches, lifestyle) Practical coping strategies and safety considerations Supporting individuals in the workplace or community Polycystic Ovary Syndrome (PCOS) What PCOS is and how it presents Hormonal and metabolic drivers (insulin resistance, androgens) Symptoms (irregular cycles, weight changes, skin, fertility considerations) Long-term health risks (diabetes, cardiovascular health) Evidence-based management (nutrition, exercise, medication options) Sustainable lifestyle strategies Premature Ovarian Insufficiency (POI) What POI is and how it differs from early menopause Causes and diagnosis Physical and emotional impact Importance of hormone replacement for long-term health Fertility considerations and support Psychological wellbeing and ongoing care General women’s health across the lifespan Understanding hormones across the lifespan The menstrual cycle and hormonal fluctuations Early signs of hormonal imbalance Impact on physical health, mood, energy and cognition When to seek support and how to navigate care 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."

Menopause Specialists, Expert HRT Guidance, Perimenopause Support, Midlife Women’s Health, Symptom Management Menopause, Evidence-Based Menopause Care, Women’s Health Experts, Menopause Consultations Menopause Care Expert Menopause Care Tailored to You At Bristol Menopause Clinic, we provide expert, evidence-based menopause care designed to support you at every stage of your journey. Whether you're experiencing perimenopause, menopause, or post menopause, our specialist-led appointments offer personalised guidance on hormone replacement therapy (HRT), lifestyle strategies, and symptom management. Our British Menopause Society-registered specialists take the time to understand your concerns, helping you navigate changes with confidence. From sleep disturbances and mood shifts to weight management and hormonal balance, we empower you with the knowledge and care you need to feel like yourself again. Book an appointment today and take control of your menopause journey with trusted medical support. Initial Menopause Consultation See the details Menopause Follow-up Consultation *Existing Patients ONLY* See the details Initial & Follow up Consultation Included *New Patient ONLY* See the details Ongoing Menopause Support See the details

< Back Dr Jo Burgin Menopause Doctor & Clinical Lead Jo is a Doctor and academic with over 15 years working in Sexual and Reproductive Health, both clinically and as a part of non-governmental organisations. She is a current Clinical fellow at the University of Bristol with research focusing on menopause. **Please note that Jo is unable to see any patients that are registered at Bridgeview Medical Practice** Jo, an accomplished medical professional in the field of women's health, holds a Masters in Sexual and Reproductive Health research, complemented by postgraduate diplomas in Obstetrics and Gynaecology and Sexual and Reproductive Health. Her dedication to advancing reproductive and hormonal health is evident in her international work, where she focused on delivering crucial training to clinicians in low-resource countries. As a clinical editor for the Contraception Choices website, Jo plays a pivotal role in developing informative content on perimenopause. Additionally, her affiliation with the British Menopause Society underscores her commitment to staying at the forefront of menopause-related advancements. Jo's recent studies, particularly in Contraception for Women over 40 and Mental Health and Perimenopause, have shed light on the pressing need for enhanced services in women's healthcare. Her contributions extend beyond research papers published in the British Medical Journal; she has also presented her findings on peri-menopause within Bristol's black communities, showcasing a commitment to inclusivity and community health. Despite her extensive contributions to research and academia, Jo remains grounded as an NHS GP in Bristol, where she continues to advocate for comprehensive and holistic care for her patients. Her passion for improving women's healthcare services is not only evident in her studies but is also a driving force in her everyday practice.

Copper coil (IUD) fitting service offering safe, effective hormone-free contraception with expert insertion, removal and aftercare guidance from experienced clinicians. Copper Coil IUD Fitting £255 Book here **Please note the coil is an additional charge of £55** Prior to your appointment All patients must complete a pre-fitting questionnaire at least 7 days before their appointment. Please ensure reliable contraception has been used consistently for at least 7 days before any coil fitting, removal, or change, to avoid the risk of early pregnancy. If you have unusual bleeding, pelvic pain, or suspect pregnancy, please contact the clinic before your appointment. Consultation Your clinician will review your medical history, medications, and allergies, and explain how the Copper coil works, including benefits, side effects, and what to expect during the fitting. You’ll have the opportunity to ask questions before giving consent. Physical Examination A short pelvic exam is carried out to assess the size and position of the uterus and confirm suitability for fitting. Assessment & Fitting The Copper coil is inserted using a speculum and a fine inserter device. You may experience mild cramping or discomfort during the procedure, which usually eases quickly. Aftercare You’ll receive advice on what to expect afterwards, including possible side effects, pain relief, and when to seek medical advice. Normal activities can usually be resumed within 24 hours. Additional You can choose to have a chlamydia and gonorrhoea test during your fitting (£85). Book here **Please note the coil is an additional charge of £55**

< Back Women's History Month & International Women’s Day: Accelerating Action Wellbeing March is Women’s History Month, a time to celebrate the incredible achievements of women throughout history while recognising the work that still needs to be done. It also includes International Women’s Day (March 8th), a global day dedicated to acknowledging the social, economic, cultural, and political contributions of women. This year’s theme, Accelerate Action, urges us to push forward for gender equality, amplifying voices and making tangible change worldwide. Women’s History in the UK & Beyond Women in the UK have played a vital role in shaping society. From the suffragettes who fought for voting rights to today’s leaders in science, politics, and activism, British women continue to break barriers. Dame Sarah Gilbert , one of the scientists behind the Oxford-AstraZeneca COVID-19 vaccine, and Baroness Doreen Lawrence , a tireless advocate for racial justice, are just two examples of inspiring women driving change. Internationally, women have been at the forefront of transformation. Malala Yousafzai , a Nobel laureate from Pakistan, continues to champion girls’ education, while Dr. Kizzmekia Corbett , an American immunologist, played a crucial role in developing the Moderna COVID-19 vaccine. Across the world, women are leading movements for equality, access to healthcare, and justice. Why Accelerate Action? Despite progress, women still face gender inequality in many areas: The gender pay gap remains an issue across industries. Women’s healthcare needs more research and funding. Women in leadership are still underrepresented. Violence against women is a global crisis that requires urgent action. By accelerating action, we can push for policy changes, support women-led businesses, advocate for better healthcare, and educate the next generation on gender equality. Ways to Get Involved Support women-led initiatives —whether it’s a business, charity, or community project. Educate yourself and others —read about women’s history, attend talks, or share stories that inspire you. Advocate for policy changes —write to your local representatives about issues affecting women. Celebrate women in your life —recognition starts with small, meaningful gestures. Women’s History Month and International Women’s Day remind us of the resilience, brilliance, and contributions of women across the world. We will be playing our part by being at the International Women’s Day event at City Hall on Saturday 8th March. Please come and see us to say hello. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Understanding Perimenopause: A Transition Phase in Women's Health Managing Weight, Perimenopause, Managing Symptoms While menopause officially begins when a woman has not had a menstrual period for 12 consecutive months, perimenopause encompasses the years leading up to this significant milestone. I thought I’d write about perimenopause and how it marks the transitional phase before menopause, signalling changes in a woman's reproductive cycle. While menopause officially begins when a woman has not had a menstrual period for 12 consecutive months, perimenopause encompasses the years leading up to this significant milestone. What is Perimenopause? Duration and Onset: Perimenopause typically begins in a woman's 40s but can start earlier for some, lasting anywhere from a few months to several years before menopause. It's characterised by irregular menstrual cycles, hormonal fluctuations, and various physical and emotional symptoms. Hormonal Shifts: During perimenopause, the ovaries gradually produce less oestrogen, a key hormone regulating the menstrual cycle. This fluctuation can cause irregular periods, where cycles may be shorter or longer than usual, and menstruation might become heavier or lighter. Progesterone also drops at this point meaning that anxiety can worsen, and sleep can be affected by the loss of both hormones. Perimenopause Symptoms and Changes Irregular Periods: One of the hallmark signs of perimenopause is the erratic menstrual cycle. It's common for periods to become irregular as the body's hormonal balance shifts. Periods can be skipped as an egg has not been produced from the ovaries some months. Hot Flushes and Night Sweats: Many women experience hot flushes, sudden waves of heat that can lead to sweating and discomfort, especially at night. These can vary in intensity and frequency. Mood Swings and Emotional Changes: Fluctuating hormone levels can impact mood stability, leading to mood swings, irritability, and even anxiety or depression in some cases. Physical Changes: Other physical changes might include changes in libido, vaginal dryness, sleep disturbances, and fatigue. Managing Perimenopause Symptoms Healthy Lifestyle Habits: Adopting a balanced diet rich in nutrients, regular exercise, and stress management techniques can help alleviate some symptoms. I have already written about caring for yourself through menopause. It is important to increase your protein intake 25% of calories should be from protein. Increase your fruit and veg. Look at your exercise routine – now is the time to introduce strength training to maintain muscle mass and help prevent weight gain. Consultation with Healthcare Professionals: Seeking guidance from specialist healthcare professionals is crucial. They can provide tailored advice, suggest medications or hormone therapies if necessary, and rule out any underlying health concerns. Support Networks: Joining support groups or seeking guidance from friends, family, or counsellors can provide valuable emotional support during this transitional phase. While perimenopause represents a natural transition in a woman's life, the symptoms and changes it brings can vary widely among individuals. Understanding and managing these changes through healthy lifestyle practices and seeking professional guidance are essential for navigating this phase with confidence and minimal disruption to daily life. If you’re looking for compassionate, specialist support through perimenopause or menopause, the team at Bristol Menopause is here to help. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Are GPs and Patients Missing the Menopause Link? A New Study Explores Mental Health Consultations in Perimenopause HRT, Menopause Advice, Perimenopause At Bristol Menopause & Wellwoman Clinic, we are proud to share important new research led by our Clinical Lead, Dr Jo Burgin, alongside a team of three other medical professionals, exploring a crucial but often overlooked area of women’s health: the link between mental health and perimenopause in general practice consultations. Why This Research Matters Perimenopause, the transitional years before menopause, is a time of significant hormonal change. For many women, this period brings not only physical symptoms like hot flushes and irregular periods, but also profound mood changes, including anxiety, low mood, and irritability. Yet, these mental health symptoms are frequently misattributed or missed altogether. Dr Burgin’s study, "Mental health consultations during the perimenopausal age range – Are GPs and patients on the same page?" , investigates this communication gap between women and their GPs. Her findings shed light on the missed opportunities and challenges that many women face when seeking help. What the Study Found This qualitative research involved interviews with 18 women aged 45–55 and 11 GPs. All women had visited their GP with a mental health concern in the past six months. The aim? To understand how these consultations unfolded – and whether the perimenopause was considered as a possible contributing factor. Key findings include: Women often don’t connect the dots : Many participants were unsure whether their mood symptoms could be linked to perimenopause. Some felt uncertain, others embarrassed to bring it up. GPs aren’t always asking : While some GPs recognised the potential link between hormone changes and mental health, approaches varied widely. Others admitted to gaps in training or confidence in addressing menopause-related issues. Stigma and time pressures are barriers : Both patients and GPs reported that stigma, especially around menopause and mental health, along with limited appointment time, made these conversations more difficult. What Needs to Change The conclusion of the study is clear: to improve mental health outcomes for women in midlife, we must strengthen both GP training and patient education around perimenopause. Women need to feel confident raising concerns, and GPs need the tools to recognise and manage perimenopausal symptoms effectively. What This Means for You If you’re in your 40s or 50s and experiencing new or worsening mental health symptoms, it’s worth asking whether hormonal changes might be playing a role. Mood swings, anxiety, irritability, and even depression can be part of perimenopause – and there are many ways to help, from lifestyle changes to HRT. At Bristol Menopause & Wellwoman Clinic, we believe in taking women’s mental health seriously. Our team offers comprehensive, personalised care that looks at the whole picture – including your hormones. Full research paper can be read 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 Diet: How Food Can Be Your Strongest Ally Written By Dr Rebecca Hiscutt Diet is one of the most powerful tools you can use to support your body through menopause. What and when you eat can amplify symptoms or help steady your energy, mood and metabolism. Below are some of the most common menopause symptoms, why diet matters, and simple, evidence-informed strategies to help you feel more like yourself again. Aches and Pains More than half of women report joint or muscular discomfort during menopause, with about 20% saying it’s their worst symptom. This isn’t just ageing, it’s often driven by inflammation. Why diet matters • Hormonal shifts increase inflammation. • Fatigue, poor sleep and mood changes can lead to quick-fix eating (sugar, processed carbs) which drives inflammation further. • Stress depletes key nutrients like magnesium and B vitamins, important for joint and muscle function. Dietary strategy • Focus on whole, anti-inflammatory foods: lean protein, non-starchy vegetables, and natural fats. This will help you feel fuller and reduce cravings for sweet or salty carbohydrate foods. • For the next two weeks spend 15 minutes each week planning meals and writing a shopping list. Take photos of these. Now you have a two week meal plan you can cycle through saving you headspace and time. Just repeat, tweaking one or two meals if you like for variation. Top tip: omega 3 fats are highly anti-inflammatory. Build oily fish into your weekly meals. e.g. Salmon, broccoli and asparagus tray bake with lemon and garlic. If yon’t eat oily fish consider an omega 3 supplement. Cognition and Brain Fog Around 60% of women report memory problems, difficulty concentrating, or that vague ‘cotton wool brain.’ Falling oestrogen affects brain regions linked to focus and recall. Why diet matters • Key nutrients (B12, folate, choline, iron, zinc, magnesium) are essential for brain health. • Blood sugar instability can worsen fatigue and fog. • Nutrient gaps can occur in midlife due to busier lives, stress, restrictive diets or increased need (stress, heavy periods). Dietary strategy • Prioritise nutrient-dense foods such as: eggs, oily fish, leafy greens, meat, pumpkin seeds • Check and optimise B12, iron and folate levels if low or borderline. • Stabilise blood sugar: build meals around protein, healthy fats and fibre to help minimise grazing on sugary snacks. Hot Flushes and Night Sweats Around 80% of post-menopausal women experience vasomotor symptoms like hot flushes and night sweats. While hormone changes are the main driver, blood sugar fluctuations can also trigger symptoms. Why diet matters • Spikes and crashes in blood glucose can trigger or intensify hot flushes. • Evening hyperglycaemia worsens night-time sweating and poor sleep. Dietary strategy • Make protein the anchor of every meal to reduce glucose spikes. • Finish eating at least 3 hours before bed to support stable blood sugar overnight. • Hydrate well as dehydration can increase blood glucose levels. Sleep Disturbance Sleep disruption is one of the earliest and most common menopausal symptoms. Just one poor night of sleep increases insulin resistance, making other symptoms worse the next day. Why diet matters • High sugar or alcohol at night destabilises blood sugar and cortisol rhythms. • Magnesium supports relaxation and the production of GABA and melatonin. Dietary strategy • Eat a balanced evening meal: protein + natural fats + a small portion of fibre-rich carbs. • Consider trialling magnesium glycinate supplementation if needed (gentle and well tolerated). • Be mindful of how alcohol and caffeine impact your sleep Exhaustion Falling oestrogen makes the body less sensitive to insulin, so it struggles to move sugar into cells for energy. This creates an energy ‘block’, driving fatigue, inflammation, and fat gain. Why diet matters • Elevated insulin traps energy in fat stores, rather than releasing it for energy • Sugary snacks make energy highs and lows worse. Dietary strategy • Reduce refined carbohydrates and close your ‘eating-window’ earlier in the evening. • To help with this start your day with a high-protein breakfast to curb cravings and stabilise energy. Irritability and Anxiety Mood swings, irritability and anxiety are often some of the first symptoms to appear in perimenopause impacting quality of life and relationships hugely. Why diet matters • Fluctuating hormones affect the production of neurotransmitters that help us feel calm and motivated, such as serotonin and GABA • Low levels of magnesium, zinc, B vitamins and omega-3s can increase anxiety • Blood sugar crashes can heighten irritability. Dietary strategy • Look for every opportunity to provide your body and brain with the ingredients it needs to produce calming neurotransmitters. • Support gut health by choosing whole foods over processed, sugar-rich foods, including fermented foods and natural probiotics • Start by stocking up on unprocessed foods you love to replace processed snacks. E.g apples cooked with cinnamon and creme fraiche or Greek yoghurt, watermelon and feta cubes, your favourite olives. Weight Gain and Visceral Fat The combination of falling oestrogen, rising insulin and higher cortisol shifts fat storage to the abdomen, increasing Visceral fat, a more metabolically active and inflammatory type of fat. Why diet matters • High refined carb intake keeps insulin levels high, promoting fat storage. • Adequate protein helps preserve lean muscle mass, increasing metabolic rate. Dietary strategy • Adjust macronutrient balance for what you need now. Tweak carbohydrate, protein and fat so you feel full and satisfied but enable insulin levels to come down and burn fat. • Pair diet with resistance training, steady-state movement, small bursts of HIT and sleep optimisation. • Put in place a stress management plan as cortisol impacts fat distribution. Your Personalised Menopause Nutrition Toolkit Menopause calls for a different nutritional approach. Small, targeted shifts can ease symptoms and build long-term health: • Eat protein first at each meal. • Cut back on refined carbohydrates. • Support key nutrients like omega-3, magnesium and B vitamins. • Pair food strategies with movement, stress support and sleep. Note: Nourishing yourself through diet alongside movement, stress management and sleep is key for symptoms management, wellbeing and long-term health whether as an independent strategy or alongside HRT. Dr Rebecca Hiscutt . PhD is a registered dietitian with a specialist interest in women’s health and works alongside Bristol Menopause Clinic to provide holistic and comprehensive care for their patients. Nutrition support and guidance can be provided in person at Bristol Menopause Clinic on virtually. Find out more here References: Donga, E. et al. (2010). A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects. Journal of Clinical Endocrinology & Metabolism, 95(6), 2963–2968 Dormire S, Howharn C. The effect of dietary intake on hot flashes in menopausal women. J Obstet Gynecol Neonatal Nurs. 2007;36(3):255-262 Greendale, G. A. et al. (2021). Changes in regional fat distribution and anthropometric measures during the menopause transition. Journal of Clinical Endocrinology & Metabolism, 106(9), 2523–2533 Lovejoy J.C. The menopause and obesity. Medical Clinics of North America, 2018; 102(2): 305-318 Mauvais-Jarvis, F., Clegg, D. J., & Hevener, A. L. (2013). The role of estrogens in control of energy balance and glucose homeostasis. Endocrine Reviews, 34(3), 309–338 Kim Y., Je Y. Dietary patterns and hot flashes: A systematic review and meta-analysis. Maturitas, 2017; 100: 83-90 Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Weight Gain and How to Avoid It Through the Menopause Diet, Exercise, Managing Weight, Menopause Advice, Stress We understand that hormonal changes can make it challenging to maintain a healthy weight. We have gathered some helpful tips to support you on your weight management journey. Let's explore them together. Weight gain is an issue that comes up regularly with women in the clinic and gaining weight through the menopause can increase our risk of developing type 2 diabetes and cardiovascular disease as well as increasing pressure on our joints, causing more pain. We understand that hormonal changes can make it challenging to maintain a healthy weight. We have gathered some helpful tips to support you on your weight management journey. Let's explore them together. Prioritise a Balanced Diet Adopting a balanced and nutritious diet is essential for managing weight during menopause. Focus on whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Minimize processed foods, sugary snacks, and beverages high in added sugars. Pay attention to portion sizes and practice mindful eating to enhance awareness of your body's hunger and fullness cues. Aim to eat protein with each meal and it should account for 25% of our daily calorie intake. Watch Your Caloric Intake As our metabolism tends to slow down with age, it's important to be mindful of your caloric intake. Calculate your daily energy needs based on your age, weight, and activity level, and aim to consume a moderate caloric deficit to facilitate weight loss. This can be done by using smaller plates for your meals. However, avoid extreme dieting or drastically cutting calories, as it can have negative effects on your overall well-being. Stay Hydrated Drinking an adequate amount of water is vital for overall health and weight management. Stay hydrated throughout the day to support your body's functions and help maintain a feeling of fullness. Limit sugary drinks and alcohol, which can contribute to weight gain. Engage in Regular Physical Activity Regular exercise is key to managing weight and overall well-being during menopause. Incorporate a combination of cardiovascular exercises, strength training, and flexibility exercises into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity per week and include strength training exercises twice a week to maintain muscle mass. Focus on Strength Training Strength training is particularly important during menopause as it helps preserve muscle mass and increases metabolism. Engage in resistance exercises such as weightlifting, resistance bands, or bodyweight exercises. Consult a fitness professional or use reputable resources to learn proper form and techniques. Start with lighter weights and gradually increase as you build strength. Manage Stress Chronic stress can contribute to weight gain and make it more difficult to lose weight. Practice stress management techniques such as meditation, deep breathing exercises, or engaging in activities you enjoy. Prioritise self-care and create a lifestyle that supports emotional well-being. This can be easier said than done. Therefore, try to carve 10 minutes a day out for yourself. Get Enough Sleep Adequate sleep is crucial for weight management. Lack of sleep can disrupt hormones related to hunger and satiety, leading to increased food cravings and overeating. Aim for at least seven hours of quality sleep each night by establishing a relaxing bedtime routine and creating a sleep-friendly environment. Seek Professional Guidance If you're struggling with weight management during menopause, it may well be worth seeking guidance from a healthcare professional experienced in menopause. They can provide personalised recommendations, help you set realistic goals, and offer support throughout your journey. Remember, weight loss during menopause may be gradual, and individual results may vary. Focus on overall health and well-being rather than solely on the number on the scale. For tailored menopause care that looks at the whole picture - lifestyle, symptoms, and wellbeing - explore our range of resources on Bristol Menopause and Wellwoman Clinic 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