< Back Migraine and Menopause: Why Hormonal Changes Can Affect Your Headaches Understanding the connection between migraine, perimenopause and menopause, including the role of oestrogen fluctuations, HRT options and evidence-based management strategies. Many women living with migraine notice changes as they approach menopause. Migraine attacks that were once predictable may become more frequent, more severe, or less clearly linked to the menstrual cycle. For some, migraine can even develop for the first time during midlife. These changes can be confusing, particularly when they occur alongside other symptoms of perimenopause such as sleep disturbances, mood changes, hot flushes, and fatigue. Understanding the connection between migraine and hormonal fluctuations can help explain why symptoms change during this stage of life and what treatment options are available. The Link Between Hormones and Migraine Hormones, particularly oestrogen, play an important role in the brain pathways involved in migraine. Many women are already familiar with this connection through menstrual migraine, where attacks occur just before or during a period. These headaches are believed to be triggered by the natural fall in oestrogen levels that occurs at this stage of the menstrual cycle.¹ During perimenopause, hormone levels do not simply decline. Instead, they fluctuate significantly and unpredictably. Oestrogen levels may rise and fall dramatically between cycles, creating hormonal instability that can trigger migraine attacks in women who are sensitive to these changes. As a result, migraine often worsens during the perimenopausal transition. Attacks may become more frequent, last longer, or occur without the predictable hormonal pattern experienced earlier in life. Why Migraine Often Worsens During Perimenopause Hormonal fluctuations are only part of the picture. Several common symptoms associated with perimenopause can also increase the likelihood of migraine. Sleep Disruption Poor sleep is one of the strongest migraine triggers. Night sweats, insomnia, and frequent waking can lower the brain's threshold for migraine, making attacks more likely. Stress and Mood Changes Anxiety, low mood, and increased stress are common during the menopausal transition and are recognised migraine triggers. When combined with fluctuating hormones, these factors can contribute to more frequent or severe attacks. Fatigue and Lifestyle Changes Reduced energy levels, irregular eating patterns, dehydration, and changes in daily routines can further increase migraine susceptibility. For many women, this combination of hormonal and lifestyle factors can make migraine more challenging to manage, even if previous treatment strategies have been effective for years. Does Migraine Improve After Menopause? For many women, the answer is yes. Once menopause is established and hormone levels stabilise, the dramatic fluctuations in oestrogen that occur during the reproductive years are no longer present. As a result, many women experience fewer migraine attacks and reduced symptom severity after menopause.³ However, migraine does not disappear entirely for everyone. Some women continue to experience migraine beyond menopause, particularly those with longstanding migraine or additional triggers such as stress, poor sleep, or certain medications. Managing Migraine During Perimenopause and Menopause Effective management often requires a combination of conventional migraine treatments, lifestyle measures, and, where appropriate, hormonal therapies. Acute Migraine Treatments Many women continue to benefit from standard migraine treatments during menopause, including: Simple analgesics such as paracetamol or non-steroidal anti-inflammatory drugs (NSAIDs) Triptans, which can help shorten migraine attacks and reduce symptoms when taken early Preventive Migraine Treatments Preventive treatment may be considered when migraines: Occur more than once a week Significantly impact quality of life Do not respond adequately to acute treatments A healthcare professional can advise on the most appropriate preventive medication based on individual circumstances. Lifestyle Measures Lifestyle factors remain a cornerstone of migraine management. Strategies that may help reduce attack frequency include: Maintaining a regular sleep routine Eating consistent, balanced meals Staying well hydrated Managing stress through relaxation techniques, exercise, or mindfulness Limiting known personal migraine triggers Hormonal Treatments and Migraine The Combined Hormonal Contraceptive Pill For women with migraine without aura, the combined hormonal contraceptive pill may help by suppressing ovulation and providing more stable hormone levels. Progestogen-Only Contraception Certain progestogen-only methods that suppress ovulation may also help reduce hormone-related migraine by minimising fluctuations throughout the cycle. Hormone Replacement Therapy (HRT) Hormone Replacement Therapy (HRT) may improve migraine symptoms in some women by reducing the rapid hormonal changes associated with perimenopause. Stable oestrogen levels can help decrease the likelihood of hormonally triggered attacks. What Is the Best Type of HRT for Women With Migraine? For women who experience migraine, transdermal oestrogen is generally preferred over oral preparations. Transdermal options include: Oestrogen patches Oestrogen gels Oestrogen sprays These treatments deliver hormones through the skin, creating more stable blood levels of oestrogen and reducing the hormone fluctuations that may trigger migraine.³ When initiating HRT, starting with a lower dose and increasing gradually can help identify the lowest effective dose needed to manage menopausal symptoms while minimising headache triggers. Where possible, continuous progestogen regimens are often recommended because they avoid the cyclical hormonal changes associated with sequential preparations. Supplements That May Help Prevent Migraine Some individuals find nutritional supplements beneficial as part of a broader migraine prevention strategy. While supplements do not work for everyone, several have emerging evidence supporting their use. Riboflavin (Vitamin B2) Riboflavin helps support cellular energy production in the brain. Research suggests that a daily dose of approximately 400 mg for at least three months may reduce migraine frequency and severity in some individuals. Riboflavin is included in UK clinical guidance as a potential migraine prevention option. Magnesium Magnesium plays an important role in nerve function and neurological signalling. Supplementation may help reduce both the frequency and severity of migraine attacks. Typical preventative doses range from 400 to 600 mg daily, although individual requirements may vary. Coenzyme Q10 (CoQ10) Coenzyme Q10 is a naturally occurring antioxidant involved in cellular energy production. Evidence suggests it may help reduce migraine frequency, duration, and severity in some people. Daily doses of 100 mg or more are commonly recommended, although further research is needed to determine optimal dosing. When to Seek Medical Advice If your migraine pattern changes significantly during midlife, it is important to seek medical advice. Assessment is particularly important if you experience: A sudden increase in headache frequency New or unusual headache symptoms Headaches that wake you from sleep Neurological symptoms that are new or worsening Symptoms that significantly impact daily activities or quality of life Because menopause can affect multiple aspects of physical and emotional wellbeing, a holistic treatment approach is often most effective. Addressing sleep quality, stress management, nutrition, exercise, and hormonal health alongside migraine-specific treatment can lead to better long-term symptom control. Migraine and menopause are closely linked through the effects of fluctuating oestrogen levels. While migraine often worsens during perimenopause, many women experience improvement after menopause once hormone levels become more stable. A combination of lifestyle strategies, migraine-specific treatments, and carefully selected hormonal therapies can help manage symptoms and improve quality of life during 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 How to Improve Your Energy During Perimenopause Alternative Therapies, Diet, Exercise, Managing Symptoms, Menopause Advice, Perimenopause Perimenopause can be a challenging time for many women, as fluctuating hormones often lead to fatigue, mood swings, and low energy. This transitional phase, which can start in your 40s or even earlier, affects each woman differently, but one common complaint is the constant feeling of tiredness. If you're experiencing this, you're not alone and the good news is that there are natural ways to boost your energy during perimenopause. Here’s how you can feel more vibrant and energetic during this transition. 1. Prioritise a Nutrient-Rich Diet What you eat has a huge impact on how you feel. A well-balanced, nutrient-rich diet can help combat the energy dips commonly associated with perimenopause. Focus on these foods : Complex carbohydrates : Whole grains, oats, and quinoa provide sustained energy without spiking your blood sugar. Protein : Lean meats, fish, eggs, and plant-based proteins like beans and lentils help stabilize your blood sugar and reduce energy crashes. Healthy fats : Avocados, nuts, and seeds are high in omega-3 fatty acids, which support brain health and energy regulation. Iron-rich foods : Low iron levels can lead to fatigue, so include spinach, beans, and lean red meat in your meals. Avoid sugary snacks and processed foods that can cause energy spikes followed by inevitable crashes. By focusing on balanced, whole foods, you’ll notice a significant improvement in your energy levels. 2. Stay Active with Gentle Exercise Although it may seem counterintuitive, regular exercise can actually increase your energy levels during perimenopause. When you move your body, you boost circulation, release endorphins, and promote better sleep all of which can help you feel more energised throughout the day. Best exercises for energy : Walking : A brisk 30-minute walk can boost your mood and energy. Yoga : Gentle yoga or restorative yoga can help you manage stress and promote relaxation, which can also improve your overall energy. Strength training : Lifting weights or doing resistance exercises helps build muscle, which naturally increases metabolism and energy. Exercise doesn't have to be intense—focus on consistency. Even moderate daily movement can help you feel less fatigued. 3. Hydrate and Limit Caffeine Dehydration is one of the most common but overlooked causes of fatigue. During perimenopause, drinking enough water is crucial for maintaining energy, regulating body temperature, and supporting your body's natural detoxification processes. Hydration tips : Drink at least 8 glasses of water per day. Carry a reusable water bottle with you to encourage regular hydration Limit caffeinated beverages like coffee and energy drinks. While caffeine provides a temporary boost, it can lead to energy crashes later in the day. Switch to herbal teas or water with a splash of lemon to stay hydrated and energised throughout the day. 4. Get Quality Sleep Fatigue and poor sleep are closely linked, and many women find it hard to get restful sleep during perimenopause due to night sweats, insomnia, or anxiety. Improving your sleep hygiene can make a huge difference in your energy levels. Tips for better sleep : Create a bedtime routine : Stick to a consistent sleep schedule by going to bed and waking up at the same time each day. Keep your bedroom cool : A cool environment (around 16-18°C) can help reduce night sweats and keep you comfortable. Wind down : Avoid screens, caffeine, and heavy meals in the hours leading up to bedtime. Instead, try reading or taking a warm bath to help your body relax. If insomnia or night sweats are persistent, speak with a healthcare provider to explore potential treatments or remedies. 5. Manage Stress Stress can drain your energy faster than anything else. Unfortunately, perimenopause often brings increased stress, whether from hormonal shifts or life changes. Managing stress effectively is key to improving your energy. Ways to reduce stress : Mindfulness and meditation : Practicing mindfulness or meditation for just 10 minutes a day can help you stay calm and centered. Deep breathing exercises : These exercises can quickly lower stress and help you recharge during busy or overwhelming moments. Self-care : Make time for activities you enjoy, whether it's spending time outdoors, reading, or engaging in a hobby. Reducing stress can significantly improve your energy levels and help you feel more balanced during perimenopause. Final Thoughts Perimenopause doesn't have to drain your energy. By focusing on a nutrient-rich diet, regular exercise, proper hydration, quality sleep, and stress management, you can feel more energised and capable during this transitional phase. At Bristol Menopause Clinic, we specialise in helping women navigate perimenopause with ease. If you're looking for more personalised tips and support, consider joining our membership group, where you'll gain access to exclusive health advice, expert consultations, and a community of like-minded women. 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 Redefining Healthy Ageing: Menopause as the Gateway, Not the End Challenging Old Narratives: Menopause has long been painted as the start of decline. Lifestyle medicine reframes it as a gateway to healthy ageing. Midlife is an opportunity to protect health for decades to come A Pivot Point in Women’s Health Evidence shows that lifestyle choices in midlife have long-lasting effects on health outcomes: Bone health: Weight-bearing exercise and adequate vitamin D/calcium support stronger bones. Heart health: A Mediterranean-style diet and regular physical activity reduce cardiovascular risk. Brain health: Quality sleep, lifelong learning, and social connection help protect memory and cognition. Emotional wellbeing: Purpose, community, and mindfulness practices act as natural mood stabilisers. Menopause as Motivation While hormone changes are not fully within our control, how we live each day is. Menopause can be the turning point where women actively choose to build strength, energy, and resilience for the years ahead. The real question is not “how do I get through menopause?” but “how do I thrive in the decades that follow?” Lifestyle medicine provides the practical steps to make this possible. 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 Skin Changes in Menopause: What’s Normal, What’s Not, and What You Can Do About It Perimenopause, Self-Care, Wellbeing, Post Menopause As hormones begin to shift in perimenopause and beyond, many women are surprised to notice changes in their skin sometimes subtle, sometimes frustratingly dramatic. From sudden dryness and dullness to acne and sensitivity, menopause skin changes are real, and they can have a major impact on confidence and comfort. At Bristol Menopause Clinic, we often hear from women who say, “I don’t recognise my skin anymore.” In this post, we’re unpacking what’s normal, what’s not, and what you can do to keep your skin healthy and radiant through midlife and beyond. Why Does Skin Change During Menopause? The key player? Oestrogen — a hormone that plays a central role in skin health. It helps maintain collagen, hydration, elasticity, and wound healing. As oestrogen levels decline during menopause, the skin naturally becomes thinner, drier, and less plump. Collagen production drops by up to 30% in the first five years after menopause. Skin may feel more sensitive, itchy, or prone to redness. Acne can return yes, just like in your teenage years thanks to changes in androgen levels (Testosterone). Common Skin Concerns in Midlife Dryness and Itchiness : Loss of moisture and natural oils can leave skin parched and uncomfortable. Wrinkles and Sagging : Reduced collagen and elastin lead to fine lines and loss of firmness. Adult Acne : Hormonal imbalances may trigger breakouts, often along the jawline. Hyperpigmentation : Age spots and uneven tone become more noticeable. Skin Sensitivity : Ingredients you once tolerated may now cause reactions. What You Can Do — Skincare Tips That Work Hydrate Inside and Out Drink plenty of water and use hydrating serums with hyaluronic acid or ceramides . Support Collagen Naturally Add vitamin C , retinoids , and peptides to your routine. A diet rich in protein, leafy greens, and omega-3s supports skin from within. Be Gentle Avoid harsh exfoliants or alcohol-based products. Choose fragrance-free, nourishing skincare. Don’t Skip SPF UV rays accelerate collagen loss — wear SPF 30+ daily, rain or shine. Consider HRT (Hormone Replacement Therapy) Some women see noticeable improvements in skin quality and elasticity with HRT. At Bristol Menopause Clinic, we offer expert-led, personalised HRT consultations. When to Seek Professional Help If your skin changes are sudden, severe, or affecting your confidence, don’t suffer in silence. At Bristol Menopause Clinic , we take skin health seriously — because it’s about so much more than appearance. It’s about how you feel in your own body . 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 Why Alex, our Nutritionist Is Your Secret Weapon for Thriving Through Menopause Alternative Therapies, Diet, Managing Weight, Wellbeing, Self-Care Menopause is a time of profound change—physically, emotionally, and mentally. For many women, navigating this transition can feel like an uphill battle with weight gain, disrupted sleep, mood swings, and declining energy levels. But it doesn’t have to be this way. Working with Alex, our nutritionist can provide you with tailored strategies to address these challenges head-on and empower you to thrive during this phase of life. Here’s why having Alex by your side can be transformative and how she can support your health across key areas: 1. Weight Management and Hormonal Balance One of the most common complaints during menopause is unexpected weight gain. Hormonal shifts, such as declining oestrogen, slow metabolism, and changes in fat distribution, make weight management challenging. A nutritionist can: Personalise Your Nutrition Plan : By assessing your unique needs, they create a diet plan that aligns with your body’s changing requirements, focusing on nutrient-dense, whole foods. Incorporate Metabolism-Boosting Foods : Certain foods like lean protein, healthy fats, and fibre-rich vegetables can help maintain muscle mass and boost metabolism. Address Insulin Resistance : Menopause increases the risk of insulin resistance, which can lead to stubborn belly fat. A nutritionist can guide you on managing blood sugar levels with the right combination of macronutrients and meal timing. Result : Improved energy levels, a healthier weight, and a more confident you. 2. Supporting Mental Health The emotional rollercoaster of menopause can be overwhelming, with mood swings, anxiety, and even depression becoming common. Food has a direct impact on mental health, and a nutritionist can help you use it to your advantage by: Enhancing Serotonin Production : Including foods rich in tryptophan, like turkey, eggs, and nuts, which promote serotonin (your happiness hormone). Balancing Blood Sugar Levels : Stable blood sugar reduces irritability and mood swings. Nutritional Psychiatry : A growing field, this focuses on foods and nutrients that support brain health, such as omega-3 fatty acids, magnesium, and B vitamins. Result : A steadier mood, reduced anxiety, and a brighter outlook on life. 3. Managing Insulin Resistance Insulin resistance becomes more common in midlife, contributing to fatigue, weight gain, and increased risk of Type 2 diabetes. A nutritionist can help by: Crafting Low-Glycaemic Meals : Teaching you how to choose and pair foods to avoid blood sugar spikes. Incorporating Fibre-Rich Foods : Supporting better digestion and glucose metabolism with vegetables, whole grains, and legumes. Encouraging Healthy Fats : Foods like avocado, nuts, and olive oil can reduce inflammation and support insulin sensitivity. Result : Better blood sugar control, reduced risk of diabetes, and sustainable energy throughout the day. 4. Improving Sleep Hot flushes, night sweats, and hormonal changes can wreak havoc on your sleep. A nutritionist can: Support Melatonin Production : Suggest foods rich in melatonin, like cherries and walnuts, and magnesium to relax your muscles and mind. Reduce Stimulants : Work with you to limit caffeine, alcohol, and sugar, which can disrupt sleep. Promote Hormonal Regulation : Balance your hormones through nutrition to reduce night-time symptoms like hot flashes. Result : Restful nights that leave you energized and ready to take on the day. 5. General Well-Being and Longevity Beyond symptom management, a nutritionist helps you focus on long-term health and quality of life. This includes: Optimising Bone Health : Recommending calcium and vitamin D-rich foods to support bone density. Enhancing Gut Health : Probiotic and prebiotic foods to improve digestion and nutrient absorption. Increasing Energy Levels : Through balanced meals that fuel your body and mind effectively. Building Sustainable Habits : Helping you develop simple, enjoyable routines to make healthy eating a way of life, not a chore. Result : A healthier, happier you—inside and out. Why Now Is the Time to Invest in Your Health Menopause is a new chapter—a chance to reset, refocus, and reclaim your health. A nutritionist doesn’t just help you manage symptoms; they empower you with the knowledge and tools to thrive. By addressing weight management, mental health, insulin resistance, sleep, and overall well-being, they offer a comprehensive approach tailored to YOU. With the right guidance, you’ll feel stronger, more balanced, and ready to embrace this new phase of life with confidence. Ready to take the first step? Book a consultation with a nutritionist today and discover how personalized nutrition can transform your menopause journey. Book here Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Menopause Without Hormones: What Really Works? Discover evidence-based non-hormonal menopause treatments, including CBT, supplements, lifestyle changes and prescription medications for symptom relief. Menopause can bring a wide range of symptoms, from hot flushes and night sweats to anxiety, sleep disruption and vaginal dryness. While hormone replacement therapy (HRT) remains the most effective treatment for many women, it is not the right choice for everyone. Some women are advised not to take HRT due to their medical history, while others simply prefer a non-hormonal approach. Fortunately, advances in menopause research have led to a growing range of evidence-based non-hormonal treatments that can help manage symptoms safely and effectively. This guide explores what works, what doesn't, and how to create a personalised menopause treatment plan without hormones. Who Cannot or Chooses Not to Take HRT? Some women are medically advised against HRT, including those with: Hormone-receptor-positive breast cancer Certain blood clotting disorders Active liver disease Some gynaecological cancers Others may choose not to take HRT because of personal preference, previous side effects, or a desire to manage menopause naturally. Regardless of the reason, every woman deserves access to effective, evidence-based menopause care rather than being told to simply "put up with it." Lifestyle Changes That Can Help Menopause Symptoms Lifestyle interventions are not a replacement for medical treatment when symptoms are severe, but they can form an important part of a comprehensive menopause management plan. Regular Exercise Research consistently shows that weight-bearing exercise and resistance training support: Bone health Muscle strength Metabolic health Mood and wellbeing Some studies also suggest exercise may help reduce the frequency of hot flushes. Reduce Alcohol and Caffeine Alcohol and caffeine can trigger hot flushes and night sweats in some women, particularly when consumed later in the day. Maintain a Healthy Weight Maintaining a healthy weight has been associated with fewer and less severe vasomotor symptoms, including hot flushes. Stop Smoking Smoking is linked to: Earlier menopause onset Increased severity of menopausal symptoms Higher long-term health risks Cooling Strategies Practical measures such as layering clothing, using fans and maintaining a cool sleeping environment can help manage hot flushes and improve sleep quality. Cognitive Behavioural Therapy (CBT) for Menopause One of the most effective non-hormonal interventions supported by clinical evidence is menopause-focused Cognitive Behavioural Therapy (CBT). NICE recommends CBT for managing: Anxiety Low mood Sleep difficulties The psychological impact of hot flushes and night sweats Rather than dismissing symptoms, CBT helps women develop strategies to reduce distress, manage symptom-related anxiety and improve overall quality of life. Many NHS Talking Therapies services offer menopause-specific CBT, and self-referral may be available without seeing a GP. Prescription Medications for Menopause Without Hormones Recent years have seen significant developments in non-hormonal menopause treatment options. SSRIs and SNRIs for Hot Flushes Several antidepressants have been shown to reduce hot flushes and night sweats by acting on temperature-regulation pathways in the brain. The strongest evidence supports: Venlafaxine (SNRI) Low-dose Paroxetine (SSRI) These medications may be particularly appropriate for women who cannot use HRT. Venlafaxine is often considered for women taking tamoxifen following breast cancer treatment because it does not significantly affect tamoxifen metabolism. Fezolinetant: A New Non-Hormonal Menopause Treatment One of the most significant developments in menopause care is Fezolinetant , the first licensed Neurokinin-3 (NK3) receptor antagonist . Unlike HRT, Fezolinetant: Contains no hormones Targets the brain pathways involved in hot flushes Is taken as a daily tablet NICE has recommended Fezolinetant for women with moderate to severe vasomotor symptoms when HRT is unsuitable or unwanted. Monitoring of liver function is required before and during treatment. Elinzanetant Elinzanetant works on both NK1 and NK3 receptor pathways and has demonstrated benefits for: Hot flush frequency Night sweats Sleep quality Clonidine and Gabapentin Other established non-hormonal treatment options include: Clonidine Originally developed for blood pressure management Licensed in the UK for menopausal vasomotor symptoms Gabapentin Commonly used for nerve pain May help women experiencing severe night-time symptoms due to its mild sedative effect Managing Vaginal Dryness and Urinary Symptoms Genitourinary Syndrome of Menopause (GSM) affects many women but is often underdiagnosed and undertreated. Symptoms can include: Vaginal dryness Irritation Pain during intimacy Recurrent urinary symptoms Vaginal Oestrogen Low-dose vaginal oestrogen remains one of the most effective treatments for GSM. Because systemic absorption is minimal, it may be appropriate for many women, including some breast cancer survivors following specialist advice. Vaginal Moisturisers and Lubricants For women who prefer not to use vaginal oestrogen, regular moisturisers and lubricants can improve comfort, although symptom relief is typically less effective than with vaginal oestrogen. Menopause Supplements: What Does the Evidence Show? The menopause supplement market is growing rapidly, but evidence quality varies considerably. Supplements With Some Supporting Evidence Vitamin D and Calcium Support bone health during the years of accelerated bone loss associated with menopause. Omega-3 Fatty Acids May support cardiovascular health and mood, although benefits for hot flushes appear limited. Magnesium May improve sleep quality and support relaxation, though it is not considered a direct treatment for hot flushes. Popular Supplements With Limited or Mixed Evidence The following supplements are widely marketed, but research findings remain inconsistent: Black Cohosh Red Clover Phytoestrogens Evening Primrose Oil While some women report benefits, evidence remains mixed and individual responses vary. Emerging Supplements Worth Discussing Saffron Extract Saffron is attracting growing interest due to research suggesting benefits for: Anxiety Low mood Sleep quality Current evidence relates primarily to mood support rather than hot flush reduction. S-Equol S-equol may help improve: Hot flush severity Muscle aches This may be particularly relevant for women whose gut microbiome cannot efficiently convert soy isoflavones into equol. Ashwagandha Ashwagandha has demonstrated benefits in studies examining: Stress management Anxiety symptoms Overall menopause symptom scores As supplement quality varies, choosing independently tested products is important. Pycnogenol® Pycnogenol® (French maritime pine bark extract) has shown potential for reducing: Hot flushes Night sweats However, larger studies are still needed. Creatine When combined with resistance training, creatine may help maintain: Muscle strength Physical function Hip bone strength It should be considered part of a broader exercise strategy rather than a standalone menopause treatment. Creating a Personalised Non-Hormonal Menopause Treatment Plan The most effective menopause care is individualised. A personalised plan may combine: Lifestyle changes CBT Prescription medication Vaginal treatments Targeted supplements For example: A breast cancer survivor experiencing severe hot flushes may benefit from CBT and venlafaxine. A woman with vaginal dryness and sleep disruption may benefit from vaginal oestrogen, lifestyle measures and magnesium support. Successful menopause management requires ongoing review and adjustment as symptoms and priorities evolve. Frequently Asked Questions Can menopause be managed effectively without HRT? Yes. Many women achieve significant symptom improvement through a combination of lifestyle changes, CBT and evidence-based prescription treatments. What is the newest non-hormonal menopause medication? Fezolinetant is the newest non-hormonal licensed treatment for hot flushes and night sweats, with additional NK receptor-targeting therapies continuing to emerge. Do menopause supplements work? Some supplements may support specific aspects of menopause, but evidence varies widely. Supplements should not replace evidence-based treatment where symptoms are significantly affecting quality of life. Expert Menopause Care in Bristol At Bristol Menopause Clinic , we provide personalised, evidence-based menopause care tailored to your medical history, symptoms and treatment preferences. Whether you are unable to take HRT or simply prefer a non-hormonal approach, our specialist team can help you identify safe and effective options to improve your wellbeing. Book a consultation today to discuss your personalised menopause treatment plan. 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 Low Testosterone in Women: Symptoms, Testing and Treatment Options in the UK HRT Think you may have low testosterone? Learn about symptoms, testing (including SHBG), and safe treatment options for women in the UK, including menopause care. Low Testosterone in Women: What Happens Next? Many women come to clinic having already done their research. They have read about testosterone, recognised symptoms in themselves, and often spent months or years wondering whether it might help. Yet when they speak to their GP, they are frequently told their blood tests are “normal,” or that testosterone is not something that can be prescribed. In some cases, treatment is started without clear guidance or follow-up. If this feels familiar, it is worth understanding what good testosterone care should look like and why the answer is not always straightforward. Can Women Have Low Testosterone? Yes. Testosterone is often thought of as a “male hormone,” but it plays an important role in women’s health. In women, testosterone contributes to: Libido and sexual function Motivation and drive Energy levels Mood and emotional resilience Muscle strength and maintenance Levels naturally decline with age, particularly during perimenopause and menopause. Symptoms of Low Testosterone in Women Low testosterone can present in a number of ways. Common symptoms include: Reduced libido Low motivation or drive Persistent fatigue Emotional flatness or reduced enjoyment Brain fog or poor concentration Reduced muscle strength These symptoms often overlap with other hormonal changes, particularly oestrogen decline, which is why a full assessment is essential. Why “Normal” Blood Tests Do Not Always Mean Normal One of the most common frustrations is being told that testosterone levels are “normal.” However, testosterone testing in women is complex: There is no universally agreed diagnostic threshold for low testosterone in women Reference ranges vary between laboratories Results do not account for individual baseline levels Hormone levels fluctuate with age, cycle, and medication A level that is technically “normal” may still be too low for a particular individual. The Importance of SHBG and Free Testosterone A key factor often overlooked is Sex Hormone Binding Globulin (SHBG) . SHBG is a protein that binds testosterone in the bloodstream. When testosterone is bound, it is not biologically active. This means: Total testosterone may appear normal But free (active) testosterone may be low SHBG levels can be raised by: Oral oestrogen (including some HRT) The combined contraceptive pill Certain metabolic factors For this reason, a proper assessment should include: Total testosterone SHBG Calculated free testosterone Do You Need a Blood Test for Low Testosterone? Blood tests can be helpful, but they are only one part of the picture. A diagnosis is based on: Clinical symptoms Hormonal context (including oestrogen status) Blood results (interpreted appropriately) Focusing on numbers alone can miss the underlying issue. Why Oestrogen Matters First Before considering testosterone, it is important to ensure that oestrogen levels are adequately supported . Testosterone therapy tends to be more effective when: Oestrogen deficiency has already been addressed Symptoms have partially improved but not fully resolved For example, a woman on HRT who feels significantly better overall but still experiences low libido or reduced motivation may benefit from testosterone. Testosterone Treatment for Women in the UK Is testosterone safe for women? When prescribed at physiological (female) doses , testosterone has a well-established safety profile. Treatment aims to: Restore levels within the normal female range Improve symptoms not exceed normal hormone levels How is testosterone prescribed? In the UK, testosterone for women is prescribed off-licence , which is standard practice in specialist menopause care. Treatment usually involves: A transdermal gel or cream Applied daily to the skin Careful dose titration over time Common options include: Low doses of male formulations (e.g. Testogel, Tostran) Androfeme 1% (licensed in Australia) How long does testosterone take to work? Testosterone is not a quick treatment. Effects develop gradually Improvements are often seen over several weeks to months Consistency is essential Women who understand this tend to achieve the best outcomes. Monitoring and Follow-Up Safe testosterone prescribing requires structured follow-up. Typical monitoring includes: Blood test at 3 months Ongoing testing every 6 months Clinical review of symptoms The goal is: Symptom improvement Safe hormone levels The lowest effective dose Side Effects of Testosterone in Women At appropriate doses, side effects are uncommon. Potential side effects may include: Acne Increased facial or body hair Oily skin These are: Dose-dependent Usually mild Reversible with dose adjustment More significant side effects are rare when treatment is properly supervised. Why Testosterone Care Often Falls Short Despite strong evidence, many women struggle to access appropriate care. This is largely due to: Limited training in testosterone prescribing Variability in clinical confidence Lack of structured follow-up in some settings As a result, women may experience: Underdiagnosis Undertreatment Inadequate support When to Seek Specialist Advice You may benefit from specialist input if: You have persistent symptoms despite “normal” blood tests You are on HRT but still feel something is missing You have tried testosterone without clear benefit You have not had structured follow-up In many cases, the issue is not that testosterone “doesn’t work,” but that: Dosing is suboptimal Treatment is stopped too early Monitoring is insufficient Testosterone Treatment at Bristol Menopause Clinic At Bristol Menopause Clinic, testosterone assessment includes: A full clinical history Detailed hormone review Appropriate blood testing Personalised treatment planning We also offer structured follow-up and support packages to ensure: Safe prescribing Ongoing monitoring Continuity of care Book a Consultation If you are concerned about low testosterone or ongoing menopausal symptoms, we are here to help. hello@bristolmenopause.com Low testosterone in women is often overlooked, misunderstood, or inadequately managed. A “normal” blood test does not always mean optimal health. The key is a symptom-led, clinically informed approach , supported by appropriate testing and follow-up. With the right care, testosterone can play a valuable role in helping women feel more like themselves again. 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

Learn more about the menopause and discover our top tips for managing symptoms from our healthcare professionals. Blog Below are some useful tips and insights from the team here at Bristol Menopause, acknowledged industry experts and trusted advisors, which will hopefully trigger some thoughts or ideas. Alternative Therapies Cardiovascular Advice Diet Exercise Gum Disease HRT Managing Symptoms Managing Weight Menopause Advice Mental Health Pelvic Organ Prolapse Perimenopause Polycystic Ovaries Post Menopause Self-Care Stress Wellbeing Never Miss a Patch Change Again: 8 Simple Ways to Remember Your HRT Patch Forgot whether you changed your HRT patch this week? Discover easy reminders, practical tracking tips, and simple routines that can help you stay consistent with your menopause treatment. Read More Sleep and Menopause: Causes of Poor Sleep and Evidence-Based Ways to Improve It Struggling with sleep during menopause? Learn why hormonal changes affect sleep and discover practical, evidence-based ways to improve your sleep quality and health. Read More Menopause and Bone Health: Why Protecting Your Bones Should Start Before Fractures Occur Bone loss can begin during perimenopause, often years before symptoms are recognised. Discover why menopause affects bone health, key risk factors for osteoporosis, and the steps women can take to protect their bones for the future. Read More Why Removing Patch Glue Properly Matters More Than You Think Why gentle adhesive removal matters for menopausal skin, patch performance and everyday confidence. Read More How Can I Improve Sleep Quality if I Have PMOS (Previously PCOS)? Learn how PMOS (previously PCOS) affects sleep quality, hormone balance, insulin resistance and weight management, plus practical, evidence-based tips to improve restorative sleep. Read More Perimenopause Anxiety: Why It Happens, What It Feels Like, and How to Find Relief Perimenopause is commonly associated with hot flushes, night sweats, and changes in menstrual periods. However, for many women, psychological symptoms such as anxiety, panic attacks, irritability, and low mood are among the earliest and most distressing features of the menopausal transition. Read More Migraine and Menopause: Why Hormonal Changes Can Affect Your Headaches Understanding the connection between migraine, perimenopause and menopause, including the role of oestrogen fluctuations, HRT options and evidence-based management strategies. Read More How Your Workplace Can Better Support Women Through Menopause A Practical Guide for Employers, HR Teams and Managers on Supporting Menopause in the Workplace Read More New Menopause Supplements: What Does the Evidence Actually Show? Clinical insight from Hazel Hayden, Nurse Consultant in Women's Health, Bristol Menopause Clinic Read More Menopause Without Hormones: What Really Works? Discover evidence-based non-hormonal menopause treatments, including CBT, supplements, lifestyle changes and prescription medications for symptom relief. Read More 14 Page 1 More Resources Here

< Back How can pelvic physiotherapy support perimenopause? Alternative Therapies, Exercise, Managing Symptoms, Pelvic Organ Prolapse, Wellbeing Like puberty, menopause transition involves a complex cascade of hormonal changes. We spend on average over 40% of our lives in post-menopause, so it is crucial to understand and get ahead of these changes to optimise our long term well-being. Poor pelvic health, such as bladder, bowel and sexual dysfunction, is a leading barrier to continuing exercise and can be detrimental to our mental health. For much of our lives, oestrogen is our power house - it’s what keeps muscles, tendons and connective tissue stretchy, subtle and strong, our joints healthy and lubricated. It keeps the vaginal and urethral walls moist and elastic, with capacity for distention and constriction. We go through life not fully appreciating the wonderful things oestrogen does for us. A reduction in oestrogen levels can cause local changes to the vaginal and vulvar tissues and muscles which we call Genitourinary Syndrome of Menopause (GUSM). This describes a collection of symptoms which are all caused by this hormonal shift. Symptoms of GUSM include: Vaginal dryness, burning or sandpaper-like feeling Pain with sex and decreased lubrication Vaginal and vulvar itching - Changes in odor and discharge UTI’s or vaginal infections Skin irritation Change in orgasm Reduced strength or takes longer to achieve Smear tests or tampon insertion (if still using) become uncomfortable Symptoms of prolapse, such as heaviness or pressure - Increased frequency and urgency to empty bladder Leaking urine with exertion or not making it to toilet on time Firstly, bringing attention to our vulvar skin care, and use of lubricants, vaginal moisturisers (like YesYesYes ) and a prescription for vaginal oestrogen could be instrumental for managing these symptoms. Depending on the person, HRT can also play a role in improving these issues, too. Pelvic floor Physiotherapy can be a game changer, and is actually a gold standard treatment for managing GUSM symptoms. So how does physio work? Leaking urine on coughing, running or jumping (called stress urinary incontinence or SUI) is extremely common. If the pressure in our tummy is less than the pressure created by the muscles surrounding the urethra, then we are protected from leaking. This urethral closure pressure is created in two ways: 1. Like the vaginal walls, the urethral walls fold in on themselves to allow for considerable expansion when emptying the bladder, and creating a leakproof closure pressure when at rest. 2. Abdominal pressure presses down onto the bladder neck, and compresses it - stopping the flow of urine, like stomping on a garden hose. Any changes to tissue quality, like GUSM, can alter this mechanism, as the plump urethral walls become drier and thinner, and the connective tissue supporting the bladder weakens. However, learning how to fully contract and relax the pelvic floor muscles has been shown to increase blood flow, tissue elasticity and muscle bulk, improving tissue quality and often improving or resolving SUI. Pelvic organ prolapse (POP) symptoms may also begin or worsen during perimenopause or post-menopause. This is where there is an excess of downwards movement in the vaginal walls and connective tissue that provide support for your pelvic organs, causing descent to or past the entrance of the vagina. Childbirth, pregnancy, hypermobility and chronic straining are all examples of risk factors for pelvic organ prolapse, and declining oestrogen levels and tissue quality could contribute to an increase in symptoms. Types of pelvic floor prolapse Thankfully, we can use pelvic floor muscle training to create a hammock of support from underneath to manage prolapse symptoms. A pelvic floor physiotherapist will also look at your whole body biomechanics to help you optimise support from below and minimise pressure from above, as well as optimising bowel habits and toileting postures to minimise straining. Keep exercising! Pelvic health concerns should never be a barrier to exercise. Exercise and keeping muscles strong is especially crucial during this stage of life, as it also helps body weight, bone density, cardiovascular health, and supports mental well-being by managing anxiety and depression. Exercise has even been shown to improve vasomotor symptoms like hot flushes! If you’re experiencing pelvic floor symptoms or want to protect your pelvic floor for the future, reach out to a pelvic floor physiotherapist for support. Alma Physiotherapy offer a Menopause Pelvic Floor Assessment & Treatment appointment with their specialist physios, and you can get 10% off the first session with code BM10 . Meg is a sports (MSK) and pelvic health physiotherapist based at Alma Physiotherapy, 25 Lower Redland road, Bristol, BS6 6TB. Book via: www.almaphysiotherapy.co.uk/book-online Email her PA Zainab pa@almaphysiotherapy.co.uk or call 07942 494506 for help booking. References: Russo et al. Management of urinary incontinence in postmenopausal women: An EMAS clinical guide. Maturitas. 2021 Jan;143:223-230. doi: 10.1016/j.maturitas.2020.09.005. Epub 2020 Sep 30. PMID: 33008675. Mercier et al. Pelvic floor muscle training: mechanisms of action for the improvement of genitourinary syndrome of menopause. Climacteric. 2020 Oct;23(5):468-473. doi: 10.1080/13697137.2020.1724942. Epub 2020 Feb 27. PMID: 32105155. Mercier et al. Pelvic floor muscle training as a treatment for genitourinary syndrome of menopause: A single-arm feasibility study. Maturitas. 2019 Jul;125:57-62. doi: 10.1016/j.maturitas.2019.03.002. Epub 2019 Mar 29. PMID: 31133219. 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 & Migraine: Breaking the Silent Link Migraines are more than just headaches for many women, they can become an unrelenting burden that intensifies during the perimenopausal and menopausal years. Yet, the connection between hormonal changes and migraine is often under-acknowledged. Hormones & Headaches: What's the Connection? Oestrogen plays a critical role in regulating neurotransmitters involved in pain pathways. As oestrogen levels begin to fluctuate during perimenopause, some women experience an uptick in migraine frequency or severity. Conversely, others find their migraines improve after menopause when hormones stabilise at lower levels. Medication and Management If you're managing both menopause and migraine, it’s important to choose medications carefully. Some migraine treatments may interact with hormone replacement therapy (HRT), particularly if you have a history of aura migraines. For women with migraine with aura, transdermal oestrogen (via patch or gel) is often preferred over oral HRT due to a lower associated risk of blood clots. Non-hormonal options like magnesium, riboflavin (vitamin B2), and cognitive behavioural therapy for chronic pain may also be considered. Always consult your GP or menopause specialist before starting any treatment. Lifestyle Triggers Keeping a migraine diary can help identify triggers such as: Poor sleep Dehydration Caffeine or alcohol Stress or skipped meals Maintaining a regular sleep routine, staying hydrated, eating balanced meals, and managing stress can make a significant difference. When to Seek Specialist Advice If your migraines are worsening or affecting your quality of life, seek support. A menopause aware GP or neurologist can guide you through treatment options safely. Bottom Line: Migraines and menopause can go hand-in-hand, but with tailored care and awareness, you don’t have to suffer in silence. If you’re struggling with migraines during menopause, our specialist team at Bristol Menopause Clinic is here to help. Book a consultation with one of our experts today and take control of your 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 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. 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 Simple Nutrition Strategies to Ease Your PMDD Symptoms If you experience Premenstrual Dysphoric Disorder (PMDD), you know the cyclical surge of symptoms such as anxiety, irritability, depression, and fatigue is debilitating. While PMDD often requires clinical support there’s robust evidence that what you eat, sometimes alongside nutrition supplements, can fundamentally stabilise your body’s response to hormonal shifts. PMDD is closely linked to systemic inflammation and dysregulated neurotransmitter response (the hormones such as serotonin and GABA that help you to feel calm and motivated). By making targeted diet changes, you can help soothe these underlying biological stressors which are having such a significant impact on how you feel. Here are the most practical, evidence-based steps you can take today to help manage the challenging symptoms that emerge in the days/weeks before your period. 1. The Foundational Diet : Stability is Key The primary goal of a PMDD diet is stability. When your blood sugar crashes, so does your mood, and this instability fuels inflammation. To help anchor blood sugar levels make high quality, real foods, especially protein the centrepiece of each meal. Base each meal around protein foods such as eggs, fish, meat, pulses, tofu and dairy. Be aware of when you are eating. Specifically, how often you eat and how much you snack in the evening. Eating later in the day causes our blood sugar levels to spike more intensely which can impact sleep and severity of symptoms the next day. Cravings may be magnified with hormonal f luctuations, especially in the evenings. To help with this ensure you have plenty of protein at each meal-it’s been shown having at least 30-35g of protein at breakfast can reduce cravings right through to the evening. Source your B Vitamins from Food. B vitamins are critical for supporting brain chemistry which becomes even more crucial premenstrually. Research strongly suggests that high consumption of B Vitamins like Thiamine and Riboflavin from food sources (like beef, pork, poultry, fish, dairy and almonds) is associated with a significantly lower risk of developing premenstrual symptoms. Women who had the highest intake of riboflavin had a 35% lower risk of developing PMS compared to those with the lowest intake 2. Reducing the agitators Certain substances are agitators that can amplify PMDD symptoms, particularly anxiety, tension, and physical discomfort Caffeine is a stimulant that amps up your nervous system. If you are dealing with PMS or PMDD symptoms like anxiety, feeling jumpy, tension, or trouble sleeping, caffeine can make those feelings much worse. Because of this it’s often recommended women with PMDD experiment with cutting back or completely stopping drinking caffeine. Sugar and alcohol are known to make PMDD/PMS symptoms much harder to handle. Sugar: Eating sugar causes your blood sugar to shoot up quickly, then crash. These steep drops can severely worsen your mood swings and irritability. Plus, the crash can leave you tired and interfere with getting deep, restorative sleep. Alcohol: Drinking alcohol can throw your hormones out of balance and often leads to dehydration. This combination makes emotional stress, physical tension, and mood swings much worse. Even though alcohol can make you feel sleepy at first, it actually fragments and disrupts your sleep cycle, leading to poor sleep quality which isn’t restorative. Consider a short term reduction of alcohol/sugar or both. To make it feel easier to make this change f ind alcohol free alternatives you enjoy such as Mother Root or Trip drinks and get stocked up with alternatives to chocolate or biscuits to make things easier. For example dark chocolate Brazil nuts or Greek yoghurt with shredded coconut-warm frozen raspberries in the microwave to make them slightly oozy and tip over the yoghurt. Avoiding dehydration - being dehydrated can elevate blood glucose levels increasing feeling of anxiety and stress. It can also lead to tiredness, headaches, poor concentration, increased pain perception and make sleep more difficult. Give yourself a target for your daily water intake and include foods such as broth and watermelon to help with hydration. 3. Fill crucial nutrient gaps There are specific nutrients which can be particularly helpful for supporting you if you have PMDD. Calcium There is clear evidence that calcium can help ease premenstrual symptoms. Large studies confirm that taking extra calcium can significantly improve how you feel: Emotional Relief : It helps calm symptoms such as depression, sadness, and mood swings. Physical Relief : It reduces physical discomforts like fatigue and bloating. Oestrogen acts as the body's manager for calcium, and when oestrogen levels naturally drop before your period, this disrupts the body's ability to regulate calcium. It causes the flow of calcium in and out of your nerve cells to become dysregulated, disrupting the smooth signalling of mood regulating chemicals and directly causing PMDD symptoms like anxiety and irritability. Use a calcium tool ( https://theros.org.uk/information-and-support/bone-health/nutrition-for-bones/ calcium/calcium-rich-food-chooser/) to gauge how much calcium you are having at the moment. Aim for a consistent daily intake of 1000-1200mg calcium, ideally sourced from whole foods to prevent the cyclical dip in serum calcium associated with mood symptoms. Some people may benefit from a small, split-dose calcium supplement to support their symptoms, but consult your healthcare provider first. Calcium works in a critical partnership with other key nutrients: Vitamin D is essential for ensuring calcium is properly absorbed from the gut into the bloodstream; Magnesium helps regulate this balance, working as a cofactor to activate Vitamin D and promoting nerve relaxation to reduce anxiety and cramps; and finally, Vitamin K2 acts as a safety guard by directing calcium toward the bones and actively away from the arteries, mitigating the cardiovascular risks sometimes linked to supplementation. Therefore, addressing PMDD symptoms requires not just consuming enough calcium, but also ensuring adequate intake of D, Magnesium, and K2 for optimal absorption, regulation, and safety. Some food suggestions to increase your calcium intake : • Make seeded crackers with flaxseed, mixed seeds, water and salt - delicious with hummus, cheese or avocado • Snack on edamame beans sprinkled with sea salt and chilli flakes • Have Greek yoghurt as part of your high protein breakfast or instead of a sugary snack • Stir fry kale, and dress with olive oil, lemon juice and sesame seeds - serve alongside your favourite curry or a piece of salmon. Omega-3 Omega-3 Fatty Acids are highly anti-inflammatory and therefore can be helpful to minimise PMDD symptoms like anxiety, depression, and poor concentration. The active form is EPA, which excels at reducing inflammation and stabilising mood. • Why EPA? Plant sources like flaxseeds contain ALA, but the body's conversion to active EPA is highly inefficient (often less than 5%). ◦ Prioritize Oily Fish: Consume salmon, sardines, or mackerel 2–3 times per week for EPA. ◦ Plant Boost: Use walnuts, ground flaxseeds, or chia seeds as secondary support, but not as the sole source. • Supplement Note: If you do not eat fish regularly, discuss a high-EPA fish oil supplement with your healthcare provider Saffron Saffron has been shown to be an effective herbal intervention, with clinical trials demonstrating that a 30mg daily dose (during the luteal phase) can significantly ease PMDD mood symptoms like irritability and anxiety.
 Vitamin B6 Vitamin B6 is critical for supporting PMDD mood symptoms because it is needed for the creation of serotonin, the brain's key mood-stabilising chemical. Ensuring adequate B6 supports the body's ability to produce serotonin, which is often dysregulated during the luteal phase-the second half of your cycle. Clinical evidence shows B6 can significantly reduce emotional symptoms like anxiety and irritability. • B6 is readily found in foods such as chickpeas, chickpeas, salmon, potatoes, and bananas. e.g: a coconut chicken and chickpea curry • Safety Note: Seek individual advice on supplements as long term daily use exceeding safe amounts can lead to nerve damage. Nutrition is a powerful foundational tool you can actively use every day to take charge of your PMDD. By focusing on whole foods, stabilising your blood sugar, and ensuring adequate levels of key nutrients like calcium and B6, you are building a powerful base for mood stabilisation and inflammation control. Before starting any new supplement, especially if you are already taking medication, always speak with your doctor or a registered dietitian. Your healthcare team can help you integrate these nutritional strategies safely and effectively into a comprehensive, personalised treatment plan Written By Dr Rebecca Hiscutt 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