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Proud Sponsors of Daisy Network We are dedicated to supporting young women with Premature Ovarian Insufficiency, creating an environment of understanding, compassion, and empowerment where every young woman feel valued and cared for. Exclusive 15% off Initial Consultations Expert Premature Ovarian Insufficiency (POI) Care At Bristol Menopause Clinic, we provide expert, evidence-based care for Premature Ovarian Insufficiency (POI), supporting you at every stage of your health journey. Whether you're experiencing irregular or absent periods, menopausal symptoms at a young age, fertility concerns, or the emotional impact of POI, 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 hormone replacement therapy (HRT), lifestyle strategies, bone health, and long-term wellbeing. From managing symptoms and protecting heart and bone health to addressing emotional and psychological effects, we empower you with the knowledge and care you need to regain control of your health. Book an appointment today and receive the specialist support you deserve for managing POI with confidence. Package Overview | £191.25 45minute Initial Consultation Our specialist POI consultation service is designed to provide expert advice and personalised support for managing Premature Ovarian Insufficiency (POI). This comprehensive appointment will help you understand your condition, address your concerns, and receive tailored guidance on managing symptoms, protecting long-term health, and improving overall well-being. In-Depth Consultation with a Specialist in Women’s Health A thorough, one-on-one discussion with an experienced doctor to assess your symptoms, medical history, and concerns, including irregular or absent periods, menopausal symptoms, fertility challenges, bone health risks, and emotional well-being. Personalised Health Plan Following a detailed assessment, our specialist will provide a customised plan to help manage POI, covering: Hormone Replacement Therapy (HRT) – Understanding the benefits of HRT for symptom relief and long-term protection. Bone and Heart Health Support – Strategies to maintain bone density and cardiovascular well-being. Lifestyle and Nutritional Guidance – Recommendations on diet, exercise, and supplements for optimal health. Emotional and Psychological Support – Managing the mental health impact of early menopause and POI. Private Prescribing (if required) If appropriate, our doctor may provide private prescriptions for hormonal treatments, bone health support, or other necessary medications, ensuring timely and effective care. Letter to Your GP A detailed letter summarising your consultation, diagnosis, and recommended treatments will be sent to your GP to support continuity of care and long-term management. Book here

< Back Heart Health Tips for Women: Nutrition for a Stronger Heart Cardiovascular Advice, Diet Heart disease is the leading cause of death in women, yet it’s connection to menopause is often overlooked. Oestrogen helps protect the heart, but as levels decline the risk of high blood pressure, cholesterol, weight gain and cardiovascular disease increases. By understanding these changes and making proactive lifestyle choices, women can protect their heart health during and after menopause. Whether in your 30s, 40s, 50s, or beyond, taking proactive steps towards heart health can significantly impact your long-term well-being. Our Nutritionist, Alex shares her Top Ten Nutrition Tips to support your heart health 1. Increase Omega-3 Intake Omega-3 fatty acids play a crucial role in reducing inflammation, lowering triglycerides and supporting overall heart health. Best sources: Oily fish such as salmon, mackerel, herrings, sardines, herrings; olive oil; avocados and nuts in particular walnuts, flaxseeds and chia seeds. For plant-based diets: Consider an omega-3 supplement to ensure adequate intake Limit: Trans fats found in processed foods, fried foods and processed meats. Tip: Choose nuts or seeds instead of processed snacks for a heart-healthy alternative. 2. Focus on Fibre-Rich Foods Dietary fibre helps to reduce cholesterol levels, balance blood sugar levels and support digestion. Best sources: Whole grains, oats, quinoa, legumes (beans, lentils), fruit and vegetables. Avoid: Refined carbohydrates such as white bread, pastries and processed snacks which can spike blood sugar and contribute to inflammation. Tip: Overnight oats, nuts and berries provides a fibre-rich, heart-healthy breakfast option. 3. Reduce Salt Intake Excess salt intake is a contributor to high blood pressure, which increases the risk of heart disease. Choose: Fresh herbs, spices, lemon, or vinegar to enhance flavour instead of salt Limit: Processed foods, takeaways, canned soups, and salty snacks which often contain high levels of salt. Note: More than 70% of dietary sodium comes from processed foods rather than direct salt additions at home. 4. Balance Blood Sugar Levels Unstable blood sugar levels contribute to insulin resistance and chronic inflammation both of which are linked to heart disease. Best strategy: Eat proteins and healthy fats at every meal to help balance blood sugar levels. Avoid: Sugary snacks, fizzy drinks including diet drinks, refined carbohydrates and ultra-processed snacks. Tip : Replacing white rice with quinoa or whole grains can help maintain better blood sugar control. 5. Ensure Sufficient Magnesium and Potassium Intake Magnesium and potassium are essential for regulating blood pressure and heart health. Best sources: Leafy greens, bananas, sweet potatoes, beans, pulses, nuts and seeds Additional benefits: Magnesium-rich foods also support relaxation and stress management, which play a key role in heart health. 6. Stay Hydrated Adequate hydration keeps the cardiovascular system functioning efficiently and in particular blood pressure. Drink: Water and herbal teas. Avoid: Fizzy drinks, energy drinks, juices which can increase inflammation and weight gain Tip : Add sliced cucumber, lemon, herbs or berries to water for some added flavour. 7. Keep Alcohol and Caffeine to a minimum Excessive intake of alcohol and caffeine can negatively impact heart health. Avoid: Excessive energy drinks and be mindful that caffeine in tea and coffee can elevate blood pressure and increase heart rate. Tip: Replacing one daily coffee//tea with herbal tea instead 8. Manage Stress and Sleep Quality Chronic stress and poor sleep contribute to high blood pressure and inflammation which are major risk factors for heart disease. Effective stress management strategies: Yoga, meditation, walking, listening to music and journaling. Choose something that works for you. Prioritise sleep: Aim for seven to nine hours per night to support cardiovascular recovery and hormonal balance. Note: Chronic stress elevates cortisol levels, leading to weight gain around the middle which is a key risk factor for heart disease. 9. Engage in Regular Physical Activity Exercise strengthens the heart, improves circulation and helps regulate blood pressure as well as reducing stress. Aim for: At least 30 minutes of movement daily such as walking, strength training, swimming or dancing around your kitchen. Thank you, Sophie Ellis Bextor! Even small changes matter: Taking the stairs, stretching throughout the day, or standing up more frequently can support heart health. 10. Regular check-ups. Routine visits to your GP to help identify risk factors for heart disease including cholesterol levels, blood pressure and other vital signs. Protecting heart health does not require drastic changes. Consistent, small adjustments in nutrition, movement and stress management can have a lasting impact. Invest in your heart health today. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back The Midlife Health MOT: What Every Woman Needs to Know After 40 Exercise, Diet, Perimenopause, Wellbeing A guide to essential health checks, hormone balance, nutrition, and lifestyle at midlife By the time you reach your 40s, life may feel like it’s moving at full speed—career, family, ageing parents, and your own evolving body. But amid the whirlwind, one thing is often overlooked: your health. If you’re over 40, now is the time to hit pause and give your body the attention it truly deserves. Think of it as your Midlife Health MOT a personalised check-in that helps you take stock, reset, and thrive through your next chapter. At Bristol Menopause Clinic and Bristol Health Hub, we believe prevention is power. Here's what every woman should know about navigating health in her 40s and beyond. Why Midlife is a Health Turning Point As oestrogen begins its natural decline, your risk for a range of health conditions subtly starts to rise heart disease, osteoporosis, thyroid disorders, and insulin resistance, to name a few. Yet many women dismiss early signs of imbalance as “just stress” or “getting older.” But here’s the good news: with the right checks, you can catch potential issues early and make lifestyle changes that genuinely protect your long-term health. Your Midlife Health MOT: What to Include Let’s break down the key areas you should assess in your 40s and 50s. 1. Hormone Health & Perimenopause Awareness Are your periods irregular, sleep disrupted, or mood shifting? Is anxiety creeping in where confidence used to be? These may be signs of perimenopause, the hormonal transition that can begin as early as your late 30s. Checking hormone levels, talking to a menopause specialist, and reviewing symptoms is a powerful first step toward feeling like yourself again. 2. Cardiovascular & Metabolic Health Blood pressure Cholesterol profile (including HDL/LDL) Blood glucose and insulin levels Oestrogen has a protective effect on your heart, so as levels fall, your risk of cardiovascular disease increases. A simple set of blood tests and blood pressure check can highlight early signs before symptoms appear. 3. Thyroid Function Thyroid disorders are more common in women—especially during perimenopause and menopause. A thyroid function test helps identify if fatigue, weight changes, or low mood are rooted in more than just hormones. 4. Bone Density & Vitamin D After 40, your bone density naturally begins to decline, increasing the risk of osteoporosis. A DEXA scan (if appropriate) and a vitamin D test help you understand your risk and make informed decisions around calcium, strength training, and supplements. 5. Weight, Muscle & Gut Health Weight gain around the middle is common in midlife but it’s not just about appearance. Visceral fat is linked to higher health risks. Body composition checks, strength-building plans, and support for gut health (including fibre and probiotic intake) are essential tools in your wellness kit. Lifestyle Shifts That Make a Difference Once you’ve got your results, the real magic is in how you respond. Small, consistent changes to your nutrition, movement, mindset, and self-care can lead to long-term gains. Prioritise protein to protect muscle mass and stabilise blood sugar. Lift weights or resistance train twice a week. Manage stress with mindfulness, journaling, or therapy. Support your sleep with healthy habits, a regular wind-down routine, and if needed, professional help. Your Health, Your Power Midlife doesn’t mean decline. It means opportunity, to get stronger, feel more energised, and understand your body like never before. Whether you’re noticing changes already or simply want to take control before symptoms start, a Midlife Health MOT is one of the best investments you can make in yourself. Click here to find more information about our wellwoman checks 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 Healthy Ageing: Thriving Beyond Menopause Reframing Ageing Ageing is inevitable, but the way we age is not fixed. Healthy ageing is less about adding years to life and more about adding life to years. It means maintaining vitality, independence, and joy in the decades after menopause. The habits built in midlife create momentum. Small, consistent choices around food, movement, sleep, stress, and connection shape the trajectory of health. Far from being an ending, menopause is a gateway to designing how you want to live the second half of your life. The Four Pillars of Lifestyle Medicine for Ageing Well 1. Movement: Keep Moving, Keep Living Strength training: Preserves muscle mass, boosts metabolism, and protects bones. Cardiovascular fitness: Walking, swimming, cycling, or aerobic exercise lowers heart disease risk. Flexibility & balance: Yoga, Pilates, or tai chi improve mobility and reduce falls. 2. Nutrition: Fuel for Longevity Whole foods: Fruits, vegetables, whole grains, and lean proteins provide antioxidants and anti-inflammatory benefits. Protein focus: Adequate protein maintains muscle and supports metabolic health. Hydration: Staying hydrated aids energy, cognition, and skin health. Moderation: Reducing alcohol, caffeine, and processed foods lowers long-term risks. 3. Sleep & Stress: Restoring the Body’s Rhythm Sleep routines: Consistent bedtimes and limiting screens promote better quality rest. Stress reduction: Mindfulness, breathing techniques, or time in nature reduce cortisol and protect mental health. Balance: Building in recovery time prevents burnout and preserves immune function. 4. Connection & Purpose: The Forgotten Medicine Relationships: Strong social ties are linked to lower mortality and better mental health. Community: Volunteering, joining groups, or shared hobbies build belonging. Purpose: A sense of meaning whether through family, work, creativity, or contribution is one of the strongest predictors of wellbeing in later life. Thriving beyond menopause is about being intentional with how you live. Movement, nourishment, rest, and connection form the blueprint for healthy ageing. Menopause is not the end of vitality it’s the beginning of living with strength, clarity, and purpose. 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 about PCOS at Bristol Menopause & Wellwoman clinic. Expert care and guidance for managing Polycystic Ovary Syndrome with tailored solutions. Polycystic Ovary Syndrome (PCOS) Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. It is characterised by the growth of small cysts on the ovaries, which can lead to hormonal imbalances and a range of symptoms. The exact cause of PCOS is not known, but it is believed to be linked to insulin resistance, excess androgen production, and hereditary factors. The exact cause of PCOS is unknown, but it often runs in families. It's related to abnormal hormone levels in the body, including high levels of insulin. Insulin is a hormone that controls sugar levels in the body. Many women with PCOS are resistant to the action of insulin in their body and produce higher levels of insulin to overcome this. This contributes to the increased production and activity of hormones like testosterone. Being overweight or obese also increases the amount of insulin your body produces. Some common symptoms of PCOS include irregular menstrual periods, excess hair growth, acne, and weight gain. The 3 main features of PCOS are: Irregular periods – which means your ovaries do not regularly release eggs (ovulation) Excess androgen – high levels of "male" hormones in your body, which may cause physical signs such as excess facial or body hair Polycystic ovaries – your ovaries become enlarged and contain many fluid-filled sacs (follicles) that surround the eggs (but despite the name, you do not actually have cysts if you have PCOS) If you have at least 2 of these features, you may be diagnosed with PCOS. There are ways to manage PCOS Symptoms can include: irregular periods or no periods at all difficulty getting pregnant as a result of irregular ovulation or no ovulation excess hair growth – usually on the face, chest, back or buttocks weight gain thinning hair and hair loss from the head oily skin or acne Here are some ways to manage PCOS: Lifestyle changes: Lifestyle changes such as maintaining a healthy diet, regular exercise, and weight management can help to reduce insulin resistance and improve hormonal balance. Medication: Hormonal birth control pills or other medications such as metformin can help to regulate menstrual cycles and reduce symptoms such as excess hair growth and acne. Fertility treatment: For women who are trying to conceive, fertility treatments such as ovulation induction or in vitro fertilisation (IVF) may be recommended. Surgery: In rare cases, surgery may be necessary to remove cysts or to treat other complications of PCOS. It's important to work with a healthcare professional to manage PCOS, as it can increase the risk of other health problems such as diabetes, heart disease, and endometrial cancer. By managing symptoms and taking steps to improve overall health, women with PCOS can lead full and healthy lives. Explore our services

POI Initial Consultation Package Overview | £255 45minute Initial Consultation Our specialist POI consultation service is designed to provide expert advice and personalised support for managing Premature Ovarian Insufficiency (POI). This comprehensive appointment will help you understand your condition, address your concerns, and receive tailored guidance on managing symptoms, protecting long-term health, and improving overall well-being. In-Depth Consultation with a Specialist in Women’s Health A thorough, one-on-one discussion with an experienced doctor to assess your symptoms, medical history, and concerns, including irregular or absent periods, menopausal symptoms, fertility challenges, bone health risks, and emotional well-being. Personalised Health Plan Following a detailed assessment, our specialist will provide a customised plan to help manage POI, covering: Hormone Replacement Therapy (HRT) – Understanding the benefits of HRT for symptom relief and long-term protection. Bone and Heart Health Support – Strategies to maintain bone density and cardiovascular well-being. Lifestyle and Nutritional Guidance – Recommendations on diet, exercise, and supplements for optimal health. Emotional and Psychological Support – Managing the mental health impact of early menopause and POI. Private Prescribing (if required) If appropriate, our doctor may provide private prescriptions for hormonal treatments, bone health support, or other necessary medications, ensuring timely and effective care. Letter to Your GP A detailed letter summarising your consultation, diagnosis, and recommended treatments will be sent to your GP to support continuity of care and long-term management. Book here Benefits: Specialist Expertise – Consult with a highly experienced doctor in POI and early menopause care. Tailored Support – Receive a personalised approach designed around your specific health needs. Quick Access to Treatment – Avoid long waiting times with private prescribing options. Holistic Approach – Address all aspects of POI, from symptom management to long-term health protection. Seamless GP Communication – Ensure your GP is informed and involved in your ongoing care. Compassionate & Confidential Care – A supportive environment where your concerns are heard and understood. Book Your Consultation Today Take control of your health with expert guidance and evidence-based care. Contact us to schedule your initial POI consultation with a menopause specialist. £255 Please note: In line with our policy, you are unable to book with a doctor who is your registered GP or a GP at the practice where you are currently registered. This includes Dr Jo Burgin (Bridgeview Medical Practice) and Dr Danielle Calandrini (Newbridge Surgery). Thank you for your understanding. Book here

< Back Menopause & Weight Gain — What’s Normal and What You Can Change Midlife weight gain is common but manageable. Discover the real reasons it happens and practical steps to support healthy, sustainable weight control. Menopause & Weight Gain, What’s Normal and What You Can Change If you’re eating the same, exercising the same, but gaining weight it’s not your imagination. Hormonal changes slow metabolism, alter insulin sensitivity, and encourage fat to settle around the middle. The good news? Weight gain is not inevitable and it is absolutely possible to feel strong, healthy and confident again. What’s Really Happening in Midlife Metabolism slows by around 200 calories per day Insulin resistance can increase, especially with poor sleep Muscle mass gradually drops Stress hormones encourage fat storage Practical Strategies That Actually Work 1. Strength train 2–3 times per week This is the single best thing you can do for your metabolism. 2. Increase protein Aim for 1–1.2 g/kg/day to retain muscle. 3. Cut back on alcohol It disrupts sleep and slows fat burning. 4. Consider a medical weight-loss review If lifestyle changes aren’t shifting weight, specialist support can. Want personalised guidance? Book a menopause and weight review at Bristol Menopause Clinic today. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back HRT Explained: Myths, Benefits, and the Latest Research HRT, Managing Symptoms, Menopause Advice, Perimenopause The Confusion Around HRT For years, hormone replacement therapy (HRT) has been surrounded by confusion, fear, and misinformation. Women experiencing hot flushes, brain fog, joint pain, and mood swings often wonder: Is HRT safe? Does it cause cancer? Will it help with weight gain and brain fog? What are the risks versus the benefits? With conflicting headlines and outdated medical advice, many women are left struggling through menopause symptoms without proper guidance. As a menopause specialist, I want to clear up the myths, explain the science, and give you the latest research so you can make an informed decision about HRT. What is HRT? A Simple Breakdown HRT (Hormone Replacement Therapy) replaces the hormones that naturally decline during menopause—primarily oestrogen and, in some cases, progesterone and testosterone. Oestrogen – The key hormone that helps r elieve hot flushes, brain fog, joint pain, mood swings, and vaginal dryness. Progesterone – Given to women who still have a uterus to protect against endometrial (womb) cancer. Testosterone – Sometimes prescribed to boost libido, brain function, and energy in menopausal women. Fact: The body still needs oestrogen after menopause to protect the brain, bones, and heart. Myth vs. Fact: Debunking Common HRT Misconceptions Myth 1: HRT Causes Breast Cancer Fact: The link between HRT and breast cancer has been exaggerated and misunderstood. The Science: The 2002 Women’s Health Initiative (WHI) study caused fear around HRT, but later analysis showed: Oestrogen-only HRT (for women without a uterus) does NOT increase breast cancer risk. The small risk linked to combined HRT (oestrogen + progesterone) is the same as drinking 1 glass of wine per day . The absolute risk increase is minimal (4 additional case per 1,000 women per year) . Takeaway: HRT is not the primary cause of breast cancer, and the benefits often outweigh the risks for most women. Myth 2: HRT Increases the Risk of Heart Disease Fact: Oestrogen actually protects the heart —when taken early in menopause. The Science: Women who start HRT before the age of 60 or within 10 years of menopause have a lower risk of heart disease. HRT helps maintain healthy cholesterol levels and reduces inflammation in the arteries. The British Heart Foundation recognises oestrogen’s protective effects on cardiovascular health. Takeaway: HRT can r educe heart disease risk if started at the right time. Myth 3: HRT Causes Weight Gain Fact: HRT does NOT cause weight gain —in fact, it may help prevent midlife weight gain. The Science: Oestrogen supports metabolism and prevents fat accumulation around the abdomen. Muscle mass declines without oestrogen, making weight gain more likely in women who don’t take HRT. Women often gain weight due to aging and lifestyle changes, not HRT itself. Takeaway : Staying active and eating a balanced diet will support weight management—HRT can help by maintaining muscle and metabolic health. Myth 4: HRT Only Helps with Hot Flushes Fact: HRT benefits almost every system in the body, not just thermoregulation. HRT’s Benefits Beyond Hot Flushes: Brain Health: Reduces brain fog and lowers dementia risk in early menopause. Bone Health: Prevents osteoporosis by reducing bone loss. Heart Protection: Helps maintain arterial flexibility and circulation. Mental Health: Supports mood stability and anxiety reduction. Skin & Hair: Improves collagen production, reducing wrinkles and hair thinning. Takeaway : HRT is a full-body support system, not just a fix for hot flushes. The Latest Research: What We Know in 2024 HRT research has come a long way, and today’s approach is personalised and safer than ever. 1. The "Window of Opportunity" for Maximum Benefit Starting HRT early (within 10 years of menopause) has the best protective effects on the brain, heart, and bones. Delaying HRT past 60 doesn’t mean it’s unsafe, but benefits may be lower. What This Means: If you're struggling with menopause symptoms, don’t wait—early treatment provides the best long-term health benefits. Body-Identical vs. Synthetic HRT: What’s the Difference? Body-Identical HRT (Recommended in the UK) – Derived from plant-based sources and chemically identical to natural hormones. Examples: Oestrogen gel (e.g., Oestrogel ) Oestrogen patches (e.g., Evorel ) Micronised progesterone ( Utrogestan ) Synthetic HRT (Older Formulations) – Used in the past but linked to higher risks of side effects. The NHS and the British Menopause Society now recommend body-identical HRT as the safest option. Can HRT Reduce Dementia Risk? Recent research suggests that oestrogen plays a major role in brain health, reducing Alzheimer’s risk in women who start HRT early. The Science: A Lancet Neurology study found that women who take HRT have better cognitive function. Oestrogen supports brain plasticity, reducing the risk of memory loss. Takeaway: More research is ongoing, but HRT could be a powerful tool for brain health in midlife women. Who Should NOT Take HRT? While HRT is safe for most women, it may not be suitable if you have : A history of breast cancer or oestrogen-sensitive cancers or a very strong family history or any BRACA genes. Uncontrolled high blood pressure (needs to be managed first) Severe liver disease or rare blood clotting disorders If you’re unsure, consult a menopause specialist to discuss personalised options. Final Thoughts: Is HRT Right for You? HRT is one of the most effective treatments for menopause symptoms and offers long-term health benefits, but the choice is personal. If you’re struggling with hot flushes, brain fog, low energy, or mood swings, HRT could be life changing. The latest research confirms its safety when started early. If you can’t take HRT, lifestyle strategies (strength training, diet, stress management) remain crucial for menopause health. Next Step: Speak to a BMS (British Menopause Society) Specialist for personalised menopause care . Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

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

< Back Strong, Stable & Menopausal: How to Exercise Safely with Hypermobility Alternative Therapies, Exercise, Managing Symptoms, Managing Weight, Self-Care, Wellbeing When you hit menopause, your body goes through some significant changes. Falling oestrogen levels can mean: A slow but steady loss of muscle mass Weaker bones, making fractures more likely Stiffer joints or a “creaky” feeling after sitting Longer recovery after workouts or daily activity Now add hypermobility into the mix joints that move more than they should because the connective tissues are stretchier than average and you’ve got a unique challenge. Your joints may feel “loose” or unstable, and without the right muscle support, you’re at higher risk of aches, sprains, or even long-term injury. The good news? The right kind of exercise can protect your joints, build strength, improve posture, and even boost bone density all while making you feel more confident and capable in daily life. Why Strength & Stability Are Non-Negotiable For women with hypermobility, stability is everything. Think of your muscles as scaffolding that holds your joints in place. If the scaffolding is weak, your joints take the strain. The stronger your muscles, the more protected your joints are and the better you’ll move now and in decades to come. Your Midlife Training Blueprint Here’s how to train smarter, not harder: 1. Strength Training (2–3x/week) Focus on slow, controlled resistance exercises that strengthen without over-stretching: Lower body: Supported squats, step-ups, glute bridges, resistance-band side steps Upper body: Seated rows, wall push-ups, light dumbbell presses Core: Bird dogs, dead bugs, side planks (on knees if needed) Tip: When you start, gym machines can offer extra stability while you build control. 2. Posture & Stability Work (Daily or 3–4x/week) Menopause can alter posture shoulders round forward, core muscles weaken. Combat this with: Single-leg balance holds near a wall Heel-to-toe walking Band pull-aparts for shoulder blade strength Pilates or yoga but avoid deep stretches that push joints beyond their safe range 3. Cardiovascular Exercise (150 mins/week) Supports heart, mood, and bones. Brisk walking, cycling, swimming, or low-impact classes are great. If running, build up gradually and pair with stability work. 4. Flexibility (Controlled, Not Extreme) If you’re hypermobile, you don’t need to stretch more you need to control your range of motion. Swap long passive stretches for active mobility drills where your muscles guide the movement. Golden Rules for Safety Warm up for 5–10 minutes Never lock out knees or elbows — keep a soft bend Increase weights or reps slowly over weeks Rest at least 48 hours between hard sessions for the same muscle group Listen to your body — sharp pain means stop Fuel & Recovery Protein : 1–1.2g per kg body weight daily Vitamin D & calcium : For bone health Sleep : 7–8 hours to recover Hydration : Drink regularly, especially before and after exercise Having menopause and hypermobilityis a difficult combination, you can get stronger, more stable, and more confident in your body. The goal isn’t extreme flexibility or chasing your 20-year-old self it’s building the strength to live well, move well, and keep doing the things you love for years to come. 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 Christmas Season with Menopause: Tips for Managing Stress, Sleep, and Symptoms Diet, Exercise, Alternative Therapies, Managing Symptoms, Mental Health, Menopause Advice, Perimenopause, Post Menopause, Self-Care, Stress, Wellbeing We all know that Christmas can be a joyous time filled with celebrations, family gatherings, and festive cheer. However, for women navigating menopause, the added stress and disrupted routines can exacerbate symptoms, making this period challenging. Here are some practical tips to help manage stress, sleep, and symptoms during the Christmas season: 1. Manage Stress with Mindfulness and Planning The festive season often comes with an array of responsibilities, from hosting gatherings to shopping for gifts. To manage stress: Plan Ahead : Create a schedule to spread out tasks over the weeks leading up to Christmas. This can help avoid last-minute rushes and reduce anxiety. Mindfulness Practices : Incorporate mindfulness exercises like deep breathing, meditation, or yoga into your daily routine to stay calm and centered. Delegate Tasks : Don’t hesitate to ask for help from family and friends. Sharing responsibilities can lighten your load and foster a sense of community. 2. Prioritise Sleep and Rest Adequate sleep is crucial, especially when dealing with menopause symptoms such as night sweats and insomnia. Here’s how to ensure better rest: Create a Sleep-Conducive Environment : Keep your bedroom cool, dark, and quiet. Consider using a fan or cooling mattress pad to help manage night sweats. Establish a Bedtime Routine : Stick to a regular sleep schedule, even on weekends. Develop a calming pre-sleep ritual, such as reading a book or taking a warm bath. Limit Stimulants : Reduce intake of caffeine and alcohol, particularly in the evening, as they can interfere with sleep quality. 3. Stay Active and Hydrated Physical activity and hydration play vital roles in managing menopause symptoms: Exercise Regularly : Engage in moderate exercise like walking, swimming, or yoga. Exercise can help reduce stress, improve sleep, and boost overall mood. Stay Hydrated : Drink plenty of water throughout the day to stay hydrated and help regulate body temperature. 4. Mindful Eating Holiday treats are tempting, but mindful eating can help manage menopause symptoms: Balanced Diet : Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. These foods can help manage weight and stabilize mood. Limit Sugar and Processed Foods : Reduce consumption of sugary and processed foods, which can trigger hot flushes and mood swings. Smaller, Frequent Meals : Eating smaller, more frequent meals can help keep blood sugar levels stable and reduce the risk of overeating. 5. Self-Care and Relaxation Taking time for yourself is essential during the busy holiday season: Relaxation Techniques : Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or aromatherapy. Pamper Yourself : Treat yourself to activities that bring joy and relaxation, whether it’s a spa day, a favorite hobby, or simply a quiet moment with a cup of tea. 6. Stay Connected and Seek Support Social connections and support can make a significant difference: Stay Connected : Reach out to friends and family for support. Sharing your experiences can provide relief and understanding. Support Groups : Consider joining a menopause support group, either in person or online, to connect with others going through similar experiences. The Christmas season doesn’t have to be daunting for women experiencing menopause. By implementing these strategies, you can manage stress, improve sleep, and alleviate symptoms, allowing you to enjoy the festivities to the fullest. Wishing you a happy and joyful Christmas time! I hope you find these tips helpful. If you need further support or have specific concerns, feel free to reach out! 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