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

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

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

< 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. 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 When Menopause Anxiety Strikes — How to Feel More in Control HRT, Wellbeing Menopause anxiety can feel overwhelming. Learn why it happens and discover evidence-based strategies to regain calm and confidence. When Menopause Anxiety Strikes — How to Feel More in Control If you’ve suddenly developed anxiety in your 40s or 50s, it can feel frightening especially if you’ve never experienced it before. You are not imagining it. And you are not alone. Menopause-related anxiety is one of the most common symptoms we treat and it is highly responsive to the right support. Why Anxiety Appears in Midlife Falling oestrogen affects: Serotonin (your feel-good hormone) GABA (your calming neurotransmitter) Cortisol (your stress hormone) This creates a perfect storm of racing thoughts, morning dread, overthinking and physical symptoms like chest tightness or shaky hands. What You Can Do to Feel Better 1. Get morning daylight This resets your cortisol rhythm and supports calmness. 2. Stabilise your blood sugar Skipping meals or relying on caffeine worsens anxiety. 3. Practice slow breathing 6 breaths per minute reduces physical stress symptoms. 4. Consider HRT For many women, HRT dramatically improves hormonal anxiety. If anxiety is affecting your daily life, we’re here to help. Book a consultation with a menopause specialist today. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

Comprehensive PCOS support at Bristol Menopause & Wellwoman Clinic. Offering expert guidance, treatments, and personlised care for managing Polycystic Ovary Syndrome. Polycystic Ovary Syndrome Expert Polycystic Ovary Syndrome (PCOS) Care At Bristol Menopause Clinic, we provide expert, evidence-based care for Polycystic Ovary Syndrome (PCOS) to support you at every stage of your health journey. Whether you're struggling with irregular cycles, hormonal imbalances or weight concerns, our specialist-led appointments offer personalised guidance tailored to your needs. Our Doctors take the time to understand your unique concerns, offering expert advice on lifestyle strategies, medical management, and hormone balance. From insulin resistance and skin health to mood shifts and long-term wellbeing, we empower you with the knowledge and care you need to take control of your health. Book an appointment today and receive the specialist support you deserve for managing PCOS with confidence. PCOS Initial Consultation See the details PCOS Follow up See the details

< Back Lifestyle Medicine and Menopause: Building Resilience from the Inside Out Alternative Therapies, Diet, Exercise, Managing Symptoms, Managing Weight, Menopause Advice, Perimenopause, Post Menopause, Self-Care, Wellbeing Every year, World Menopause Day highlights an important theme to raise awareness and improve women’s health globally. For 2025, the focus is on Lifestyle Medicine, and it couldn’t be more timely. We know that menopause is more than “low oestrogen.” Hormones interact with every system in the body: the brain, cardiovascular system, bones, metabolism, and mood regulation. But what’s becoming clearer is that hormones do not act alone. Their effects depend on the receptors they bind to, and those receptors are influenced by our daily lifestyle choices from the food we eat, to how we move, rest, and manage stress. Progesterone and Its Receptors While oestrogen often takes centre stage, progesterone is equally important in midlife health. Progesterone binds to progesterone receptors (PRs), found not only in the uterus and breast tissue but also in the brain. Here, PRs influence mood, sleep, and cognition by interacting with the brain’s calming neurotransmitter system (GABA). This is one reason why declining progesterone in perimenopause can contribute to anxiety, poor sleep, and mood changes. But here’s the key: the effectiveness of progesterone depends on the health of its receptors. And receptor activity is shaped by both biology and lifestyle factors such as diet, stress, and sleep. The Role of B Vitamins One of the clearest examples of lifestyle medicine in action is nutrition. In particular, the B vitamins, especially B6, B9 (folate), and B12 are essential for brain health and hormone receptor function. Vitamin B6 helps produce serotonin, dopamine, and GABA neurotransmitters that work alongside progesterone’s calming effects. Folate (B9) and B12 support methylation, a process that regulates gene expression, including hormone receptor sensitivity. Riboflavin (B2) and Niacin (B3) fuel mitochondrial energy, indirectly supporting hormone metabolism and brain function. Without these nutrients, even if hormones are present, their messages may not be fully received by the body. This is why nutrition is not a side note it’s a core pillar of hormone health. The Lifestyle Medicine Framework in Menopause Lifestyle medicine is built on six key pillars, each of which directly influences hormone signalling and overall health in menopause: Nutrition: Prioritise whole, nutrient-rich foods. Ensure adequate intake of B vitamins, protein, fibre, and phytonutrients to support receptor and metabolic health. Physical Activity: Regular movement improves insulin sensitivity, reduces inflammation, and enhances receptor responsiveness. Both resistance training and aerobic exercise are protective in midlife. Sleep: Consistent, restorative sleep helps regulate cortisol and supports hormone balance. Poor sleep, by contrast, disrupts receptor sensitivity. Stress Management: Chronic stress elevates cortisol, which competes with sex hormone pathways and blunts receptor activity. Practices like mindfulness, yoga, and breathing exercises make a measurable difference. Avoidance of Harmful Substances: Reducing alcohol, smoking, and ultra-processed foods helps protect receptor function, brain health, and cardiovascular resilience. Positive Social Connections: Strong relationships improve stress resilience, mood regulation, and long-term health outcomes all of which interact with hormonal systems. Why This Matters for Midlife Women Menopause care is too often framed as “replacing what is lost.” But the evidence shows that building resilience through lifestyle is equally powerful. Whether or not a woman chooses hormone therapy, supporting her nutritional status, physical health, and emotional wellbeing can amplify outcomes and reduce long-term risks of heart disease, osteoporosis, and cognitive decline. This year, World Menopause Day invites us to reframe menopause care: not as symptom management, but as whole-person health care, rooted in the daily choices that sustain hormone function and receptor 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 Understanding Premature Ovarian Insufficiency (POI) and Its Implication HRT, Menopause Advice, Perimenopause This blog discusses a topic that’s incredibly important but often not widely discussed—Premature Ovarian Insufficiency (POI). This condition can be challenging and life-changing, so it’s crucial to understand what it is, its implications, and how to manage it What is Premature Ovarian Insufficiency (POI)? Premature Ovarian Insufficiency, also known as premature ovarian failure, occurs when a woman’s ovaries stop functioning normally before the age of 40. Unlike natural menopause, which typically happens around the age of 51, POI can occur much earlier, even in the teenage years. Women with POI may have irregular periods or stop having periods altogether, which can lead to a range of health implications. Key Characteristics of POI: Irregular or Absent Menstrual Periods: This is often the first sign of POI. Periods may become irregular, infrequent, or stop completely. Reduced Oestrogen Levels: Low oestrogen can cause symptoms like hot flushes, night sweats, as well as mood swings, low energy and vaginal dryness. Elevated Follicle-Stimulating Hormone (FSH): High levels of FSH in the blood can indicate reduced ovarian function. Causes of POI POI can be caused by a variety of factors, although in many cases, the cause remains unknown. Here are some known causes: Genetic Factors: Conditions like Turner syndrome or Fragile X syndrome can lead to POI. Autoimmune Disorders: The immune system may mistakenly attack the ovaries, impairing their function. Medical Treatments: Chemotherapy or radiation therapy for cancer can damage the ovaries. Infections or Surgery: Certain infections or surgical procedures can affect ovarian function. Health Implications of POI The implications of POI extend beyond the cessation of menstrual cycles. Here are some key areas of concern: 1. Fertility Challenges: Reduced Egg Production: Women with POI produce fewer eggs, which can make it more difficult to conceive naturally. Fertility Treatments: Options like IVF with donor eggs are available, but fertility treatments can be emotionally and financially challenging. 2. Osteoporosis and Bone Health: Low Oestrogen Levels: Oestrogen plays a crucial role in maintaining bone density. Women with POI are at an increased risk of osteoporosis and bone fractures. Bone Density Monitoring: Regular bone density tests are recommended for women with POI. 3. Cardiovascular Health: Increased Risk: Low oestrogen levels can also increase the risk of cardiovascular diseases, such as heart disease and stroke. 4. Emotional and Psychological Impact: Emotional Stress: The diagnosis of POI can be emotionally challenging, leading to feelings of grief, loss, and anxiety. Counselling and Support: Psychological support and counselling can be beneficial for managing these emotional challenges. Managing POI: Lifestyle and Medical Approaches While POI is a challenging condition, there are ways to manage its symptoms and implications. Here are some strategies. 1. Hormone Replacement Therapy (HRT): Oestrogen Therapy: HRT can help alleviate symptoms like hot flushes and reduce the risk of osteoporosis and cardiovascular disease. It’s important to discuss the risks and benefits with a healthcare professional who specialises in women's health and menopause. 2. Calcium and Vitamin D: Bone Health: Adequate intake of calcium and vitamin D is crucial for maintaining bone health. Foods rich in these nutrients include dairy products, leafy greens, and fortified foods. Supplements may also be necessary. 3. Regular Physical Activity: Weight-Bearing Exercise: Activities like walking, jogging, and strength training help maintain bone density and cardiovascular health. Aerobic Exercise: Supports overall cardiovascular health and can help manage weight. 4. Diet and Nutrition: Balanced Diet: A diet rich in fruits, vegetables, whole grains, and lean proteins supports overall health. Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, are particularly beneficial for heart health. 5. Emotional Support and Counselling: Therapy: Speaking with a therapist or counsellor can help navigate the emotional aspects of POI. Support Groups: Connecting with others who have POI can provide a sense of community and shared understanding, the daisy network who support women with POI. ( https://www.daisynetwork.org/ ) 6. Fertility Counselling and Options: Fertility Treatments: Discussing fertility preservation options, such as egg freezing or IVF, with a specialist can help women make informed decisions about their reproductive future. Premature Ovarian Insufficiency is a complex condition with far-reaching implications for a woman’s health and well-being. While it can be a challenging diagnosis, understanding the condition and exploring management options can help women navigate their journey with greater confidence and support. If you suspect you have POI or have been diagnosed with it, it’s essential to work closely with healthcare professionals to develop a personalized plan that addresses your physical and emotional needs. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Understanding PMDD: Symptoms, Effects, and Management Alternative Therapies, Exercise, Diet, Managing Symptoms, Stress, Self-Care, Wellbeing Premenstrual Dysphoric Disorder (PMDD) is a severe and often debilitating form of premenstrual syndrome (PMS) that affects up to 5-8% of women of reproductive age, although my feeling is that many women have been misdiagnosed or even had their symptoms ignored. While PMS is common and typically involves mild discomfort, PMDD significantly impacts mental and physical well-being, disrupting daily life. Understanding PMDD is the first step towards finding effective ways to manage it, both medically and holistically. What Is PMDD? PMDD is a chronic condition linked to hormonal fluctuations during the menstrual cycle, particularly in the luteal phase (the week or two before menstruation begins). Though the exact cause isn't fully understood, PMDD is believed to involve an abnormal response to normal hormonal changes, particularly oestrogen and progesterone, which affect serotonin levels in the brain. This imbalance can lead to emotional, cognitive, and physical symptoms that severely impact quality of life. Symptoms of PMDD The symptoms of PMDD often resemble those of PMS but are more intense and disruptive. They typically occur in the days leading up to menstruation and subside once the period begins, although they can linger longer and not disappear until the middle or end of your period. Common symptoms include: Emotional Symptoms: Severe mood swings Intense irritability or anger Anxiety and tension Feelings of hopelessness or depression Difficulty concentrating Suicidal Physical Symptoms: Fatigue or lack of energy Bloating and abdominal pain Breast tenderness Headaches Muscle or joint pain Behavioral Symptoms: Changes in appetite (e.g., overeating or food cravings) Difficulty sleeping (insomnia or hypersomnia) Withdrawal from social activities or relationships These symptoms can lead to significant emotional distress, strained relationships, and challenges in the workplace or at home. Effects of PMDD Living with PMDD can feel overwhelming, especially if symptoms are misunderstood or dismissed. Without proper support and management, PMDD can lead to: Mental Health Challenges: Increased risk of depression, anxiety, and suicidal thoughts. Relationship Strain: Emotional volatility can affect personal and professional relationships. Reduced Quality of Life: Disrupted routines, absenteeism from work, and difficulty maintaining social commitments. Recognising the seriousness of PMDD and seeking appropriate treatment is essential for reclaiming control over your life. Managing PMDD: Medical and Holistic Approaches There is no one-size-fits-all solution for managing PMDD, but a combination of medical treatments and holistic strategies can help reduce symptoms and improve well-being. Here’s a breakdown: Medical Management Antidepressants (SSRIs): Selective serotonin reuptake inhibitors (SSRIs), such as fluoxetine or sertraline, can alleviate emotional symptoms by stabilising serotonin levels. These are often taken daily or just during the luteal phase. However, be aware that these may not always work. Hormonal Treatments: Birth control pills : Certain formulations can help regulate hormonal fluctuations. It is important to use newer combined pill formulations and if you are thinking of trying the Mirena coil to down regulate your cycle it is worth trying the Progestogen only pill first, as it is reversible. GnRH agonists : These suppress ovulation and stabilise hormone levels but are typically reserved for severe cases due to potential side effects. HRT may well be an option, but all treatment options need to be carefully initiated and should be individualised for each woman. Pain Relief: Over-the-counter medications like ibuprofen or mefenamic acid can help manage physical symptoms such as cramps and headaches. Nutritional Supplements: Calcium, magnesium, and vitamin B6 may reduce the severity of some symptoms, though it’s important to consult a healthcare professional before starting supplements to ensure you are using the right dose. Cognitive Behavioral Therapy (CBT): CBT can be an effective therapy for managing the emotional impact of PMDD. It helps individuals develop coping strategies and reframe negative thought patterns. Holistic and Lifestyle Approaches Dietary Changes: Reduce caffeine, alcohol, and sugar intake to stabilise mood and energy levels. Incorporate anti-inflammatory foods like leafy greens, berries, and fatty fish to reduce bloating and discomfort. Ensure you are eating small regular snacks. Regular Exercise: Physical activity boosts endorphins and improves mood. Aim for at least 30 minutes of moderate exercise, such as walking, yoga, or swimming, most days of the week. Stress Management: Mindfulness and Meditation: Practices like deep breathing or guided meditation can help reduce anxiety and improve emotional balance. Journaling: Writing down your thoughts and tracking symptoms can provide insight into patterns and triggers. Sleep Hygiene: Prioritise consistent sleep schedules and create a relaxing bedtime routine to improve overall energy and resilience. It is really important to have a good sleep routine. Herbal Remedies: Chasteberry (Vitex agnus-castus): May help alleviate some hormonal symptoms. St. John’s Wort: Can be beneficial for mild depression but consult a doctor before use. Acupuncture: Some women find acupuncture helpful for relieving both emotional and physical symptoms of PMDD. When to Seek Help If PMDD symptoms significantly impact your daily life or mental health, it’s crucial to seek professional support. A healthcare provider can help diagnose PMDD and develop a tailored treatment plan. Remember, you don’t have to suffer in silence—help is available. Conclusion PMDD is a serious condition that deserves recognition and effective management. By combining medical treatments with holistic strategies, you can regain control and improve your quality of life. If you’re struggling with PMDD, Bristol Menopause Clinic is here to provide compassionate care and expert guidance. Contact us today to learn more about how we can support you on your journey to wellness. 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 Dr Alice Thomas Menopause Doctor Alice is a dedicated healthcare professional with a diverse background in general practice, women's health, and mental health assessment. Her journey began with her medical education at the University of Liverpool School of Medicine, where she laid the foundation for her career. After graduating in 2004, she embarked on her career in medicine, initially working as a GP in Merseyside. However, it was her move to Sydney, Australia, in 2010 that proved pivotal in shaping her professional interests. There, she discovered her passion for women's health and particularly for managing the menopause, while working in a bustling family practice. This experience ignited her dedication to providing comprehensive care for women during the perimenopause and menopause stages. In 2013, Alice returned to the UK and settled in North Somerset. She continued her work as a menopause doctor, now complemented by a role as a mental health assessor. Alice is committed to offering evidence-based and personalised advice to her patients, recognising the significance of lifestyle factors in managing symptoms. She approaches her practice with empathy and support, valuing the opportunity to empower women through education and guidance during this transitional phase of life. Beyond her professional endeavors, Alice cherishes her time with her two young boys and embraces a love for the countryside. She finds solace in outdoor activities such as running and walking in the fields, and enjoys embarking on family adventures, including road trips in their campervan. In summary, Alice exemplifies a healthcare professional who is not only dedicated to her patients' well-being but also finds balance in her personal life through nature and family time.

< Back Understanding Polycystic Ovaries and PCOS: What’s the Difference? Polycystic Ovaries, Diet, Exercise, Managing Weight, Wellbeing Today, we're diving into a topic that often causes confusion but is incredibly important to understand—Polycystic Ovaries (PCO) and Polycystic Ovary Syndrome (PCOS). Despite their similar names, these two conditions are distinct in terms of their symptoms, diagnosis, and treatment. Let's break it down and explore lifestyle tips to help manage these conditions. What Are Polycystic Ovaries? Polycystic ovaries refer to the presence of multiple small, fluid-filled sacs, known as cysts, on the ovaries. These cysts are essentially immature follicles that have not released an egg. Having polycystic ovaries is relatively common; in fact, many women have them without experiencing any significant health issues or symptoms. Key Points about Polycystic Ovaries: No Definite Symptoms: Women with polycystic ovaries might not have any symptoms at all. It's often discovered incidentally during an ultrasound for unrelated reasons. Not Always a Cause for Concern: Having polycystic ovaries does not necessarily mean you have PCOS or will have difficulty conceiving. What Is PCOS? Polycystic Ovary Syndrome (PCOS) is a more complex condition that involves a combination of symptoms related to hormonal imbalances. PCOS is a metabolic disorder that affects the ovaries, causing irregular menstrual cycles, an excess of androgen (male hormones), and sometimes, polycystic ovaries. Key Symptoms of PCOS: Irregular Periods: This could mean fewer periods, no periods, or periods that are very heavy or very light. Excess Androgens (Male Hormone, testosterone): High levels of androgens can lead to symptoms like acne, excessive hair growth (hirsutism), and male-pattern baldness. Polycystic Ovaries: While this can be a symptom, it's not required for a PCOS diagnosis. Some women with PCOS do not have polycystic ovaries. Diagnosis of PCOS: To diagnose PCOS, healthcare providers generally look for at least two of the following three criteria, known as the Rotterdam criteria: Irregular Ovulation: This leads to irregular menstrual cycles. High Levels of Androgens: This can be measured by a blood test or observed through symptoms. Polycystic Ovaries: Seen on an ultrasound – not always. It’s crucial to understand that having polycystic ovaries doesn’t automatically mean you have PCOS. PCOS involves a broader range of symptoms and health implications, including insulin resistance, metabolic issues, and increased risks for conditions like type 2 diabetes and cardiovascular disease. Lifestyle Tips for Managing PCOS Managing PCOS often involves a combination of medical treatments and lifestyle changes. Here are some practical tips: 1. Balanced Diet: Low-Glycaemic Diet: Focus on whole grains, lean proteins, vegetables, and healthy fats. A low-glycaemic diet can help manage insulin levels. Low GI means food that do not spike sugar levels so a good example is high fibre foods, vegetables, wholegrain foods. Avoid Refined Sugars and Carbs: These can cause insulin spikes and exacerbate symptoms. 2. Regular Exercise: Cardio and Strength Training: Both are important. Cardio helps with weight management, while strength training improves insulin sensitivity. Consistency: Aim for at least 150 minutes (about 2 and a half hours) of moderate exercise per week. This means 20 minutes of exercise daily. 3. Stress Management: Mindfulness and Relaxation: Practices like yoga, meditation, and deep-breathing exercises can help manage stress levels, which in turn can help regulate menstrual cycles. Adequate Sleep: Ensure you’re getting enough sleep, as poor sleep can exacerbate symptoms. 4. Regular Medical Check-ups: Monitor Symptoms: Regular check-ups can help monitor symptoms and adjust treatment plans as needed. Screen for Other Conditions: Women with PCOS are at higher risk for diabetes, hypertension, and high cholesterol, so regular screening is important. 5. Medication and Supplements: Medication: Your doctor might prescribe medications to regulate menstrual cycles, manage symptoms, or address insulin resistance. Supplements: Some women benefit from supplements like inositol, which can help improve insulin sensitivity and reduce androgen levels. Always consult with a healthcare professional before starting any new supplement. 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 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