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< Back 10 Nutrition Tips for a Healthy New Year Alternative Therapies, Diet, Exercise, Managing Symptoms, Managing Weight, Perimenopause, Post Menopause, Self-Care The start of the new year can leave many people thinking about all the ways they can improve their lives therefore, it does give us the chance to start a new chapter in our lives. It can be challenging to distinguish between nutrition fads, myths, and the facts often leaving us feeling confused and even stressed about making the right food choices. Here, our expect nutritionist Alex shares her top tips... Set realistic goals - focus on small, achievable changes such as adding more veggies or drinking more water Plan balanced meals - including protein, healthy fats, and fibre Prepare in advance - meal prep is key to avoiding last-minute unhealthy choices. Stock up on healthy foods Eat whole nutrient dense foods including fruits, vegetables, whole grains, and lean proteins Start your day with a healthy breakfast - rich in protein, fibre and healthy fats can energise you for the day ahead Look after your gut - eat a variety of fermented foods such as yogurt and kefir to support a healthy digestive system and balanced gut microbiome Stay hydrated - aim for at least 2 litres of water daily Watch your portions - use smaller plates and listen to your hunger cues Limit sugar and alcohol - enjoy treats in moderation without guilt Stay consistent - build habits you can sustain all year, not just in January! Here, at the Bristol menopause clinic, our experts provide coaching and holistic wellness support based on scientific research to help you put strategies into place that work for you and empower you to take charge of your health Do you want to start the new year feeling fresh, focused and balanced? Getting the right help is key. So, why not in a free complimentary call with our Nutritionist and see how she can help support you and your health for now and your future Find out more here Happy New Year everyone! 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 micronised progesterone for menopause, including dosage, side effects, bioidentical hormone therapy and how it differs from synthetic progestogens. How to use Micronised Progesterone Request a Micronised Progesterone Guide Please take a moment to fill out the form. First Name Last Name Email I agree to be added to mailing list Submit Click here to download Micronised Progesterone Guide

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

< Back The Benefits of Floatation Therapy for Women’s Health: Relaxation at its best. Alternative Therapies, Managing Symptoms, Self-Care, Wellbeing, Stress he Benefits of Floatation Therapy for Women’s Health: Relaxation at its best. Life can feel like a whirlwind sometimes, juggling work, family, hormones, and self-care can be exhausting. If you’ve ever wished you could press the pause button, let your body rest, and reset your mind, then floatation therapy might just be the wellness game-changer you need. Floatation therapy, also known as sensory deprivation therapy, involves lying in a specially designed tank filled with warm water infused with Epsom salts. This creates a buoyant, zero-gravity experience where you can float effortlessly, free from external distractions. It’s like giving your nervous system a well-deserved holiday! I felt like I was lying on a tropical beach. Kim and I recently visited Bristol Float Centre at Back in Action , and I have to say, the experience was nothing short of magical. Whether you’re struggling with stress, hormonal imbalances, or aching muscles, spending time in a float tank can work wonders for your overall well-being. Let’s explore why this simple yet powerful practice can be so beneficial for women’s health. 1. Hormonal Balance & Menopause Support Hormones can be unpredictable at the best of times, but as we go through perimenopause and menopause, the fluctuations can wreak havoc on our sleep, mood, and energy levels. Floating helps regulate cortisol (the stress hormone) and increases the production of dopamine and serotonin—our ‘feel-good’ neurotransmitters. This means fewer mood swings, better sleep, and a sense of calm that lasts beyond the session. 2. Eases Stress and Anxiety Women are natural multitaskers, but that constant mental load can lead to anxiety and burnout. Floatation therapy provides deep relaxation by reducing sensory input, allowing the mind to slow down. It’s like meditation on steroids—without having to actually “do” anything! Studies have shown that floating significantly lowers anxiety and helps to regulate the nervous system, making it a fantastic tool for stress management. 3. Pain Relief for PMS, Endometriosis & Fibromyalgia Chronic pain conditions like fibromyalgia, endometriosis, and even PMS cramps can be incredibly debilitating. The magnesium in the Epsom salts is absorbed through the skin, helping to relax muscles and ease tension. The weightless environment also takes pressure off joints, reducing inflammation and promoting healing. For many women, this is a natural way to relieve discomfort without relying on medication. 4. Improved Sleep Quality Struggling with sleep? Whether it’s due to perimenopause, stress, or an overactive mind, floating can help reset your body clock. The deep relaxation experienced in the tank mimics the early stages of sleep, meaning your brain gets a taste of restfulness even if you’ve been struggling to nod off at night. Many people find that they sleep more deeply after a float session, which is a huge win for overall health and recovery. 5. Muscle Recovery and Fitness Support If you’re an active woman who enjoys exercise or even if you suffer from chronic aches and pains—floatation therapy is fantastic for muscle recovery. The zero-gravity effect relieves tension, speeds up healing, and reduces soreness. This is why so many athletes swear by floating as part of their recovery routine. 6. Mental Clarity and Creativity Boost Women often carry the mental load of managing a household, career, and personal well-being, leaving little space for creativity and self-reflection. Floating helps clear brain fog, enhances problem-solving skills, and even boosts creativity. If you’ve ever needed a mental refresh, stepping into a float tank is like hitting the reset button on your thoughts. Ready to Try Floating? If you’re curious about the benefits of floatation therapy, I highly recommend visiting Bristol Float Centre at Back in Action . Whether you’re looking for relief from pain, stress, or sleep troubles, or simply want to experience a deep sense of relaxation, floating is an amazing tool to add to your self-care routine. I would say when you get in and if your brain is working overtime do some simple deep breathing techniques such as 4-7-8. 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 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 Understanding Perimenopause: Why Your Body Feels Different If you're in your 40s and suddenly feeling like a stranger in your own body, you're not alone. Perimenopause- the transitional phase before menopause - affects every woman differently, but the confusion and frustration are universal. What's Actually Happening? Perimenopause typically begins in your 40s, though it can start earlier. During this time, your ovaries gradually produce less oestrogen, but it's not a steady decline. Hormone levels fluctuate wildly, which explains why symptoms can vary so dramatically from week to week. This phase can last anywhere from a few months to over a decade, with an average duration of four to eight years. It officially ends when you've gone 12 consecutive months without a period—that's menopause. The Symptoms No One Warned You About Yes, hot flushes and irregular periods are common. But perimenopause brings a constellation of symptoms that many women don't recognize as hormone-related: Brain fog and memory issues - Forgetting words mid-sentence or walking into rooms and forgetting why isn't early dementia; it's often perimenopausal brain fog. Oestrogen plays a crucial role in cognitive function, and fluctuating levels can affect concentration and memory. Anxiety and mood changes - That sudden sense of dread or irritability that seems to come from nowhere? Declining oestrogen affects neurotransmitters like serotonin and dopamine, which regulate mood. Sleep disruption - Even without night sweats, many women experience insomnia during perimenopause. You might fall asleep easily but wake at 3am with your mind racing. Changes in body composition - Despite eating the same diet, you might notice weight creeping on around your middle. Oestrogen influences how and where your body stores fat. Joint pain and muscle aches - Oestrogen has anti-inflammatory properties, so declining levels can lead to increased inflammation and discomfort. Why It Matters Too many women suffer through perimenopause believing these symptoms are just "part of aging" or that nothing can be done. The truth is quite different. Understanding what's happening in your body is the first step toward feeling like yourself again. Untreated perimenopausal symptoms can significantly impact quality of life, affecting relationships, work performance, and mental wellbeing. There's also emerging evidence that the menopausal transition represents a critical window for long-term health, particularly regarding cardiovascular and bone health. What Can Help? The good news is that effective treatments exist. Hormone Replacement Therapy (HRT) remains the gold standard treatment for perimenopausal symptoms. Modern body-identical HRT has an excellent safety profile for most women and can dramatically improve quality of life. Beyond HRT, lifestyle modifications can make a real difference: Regular exercise helps with mood, sleep, and weight management A Mediterranean-style diet supports overall health Stress management techniques like mindfulness can reduce symptom severity Limiting alcohol and caffeine may help with sleep and hot flushes You Deserve Support If you're experiencing perimenopausal symptoms, you don't have to struggle through this alone. A menopause specialist can provide comprehensive assessment, discuss treatment options suited to your individual needs, and help you navigate this transition with confidence. At Bristol Menopause Clinic , we're British Menopause Society accredited and specialise in providing evidence-based, personalised care for women at every stage of their menopause journey. Whether you're just starting to notice changes or have been struggling with symptoms for years, we're here to help you feel like yourself again. Remember: perimenopause is a natural transition, but suffering through it isn't. You deserve to feel well, think clearly, and enjoy this phase of your life. 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 Gum Disease and the Menopause Gum Disease, Menopause Advice Women going through menopause may be at an increased risk of developing gum disease (periodontal disease) due to hormonal changes and other factors associated with this life stage. Women going through menopause may be at an increased risk of developing gum disease (periodontal disease) due to hormonal changes and other factors associated with this life stage. Here are some reasons why menopausal women may develop gum disease: Hormonal changes : During menopause, there is a significant decline in oestrogen levels. Oestrogen helps to regulate the immune system and maintain the health of the oral tissues, including the gums. The decrease in oestrogen levels can lead to changes in the gum tissues, making them more susceptible to inflammation and infection. Dry mouth : Some menopausal women may experience dry mouth (xerostomia), which is a common symptom during this phase. Reduced saliva flow can contribute to an imbalanced oral environment, as saliva helps to cleanse the mouth, neutralize acids, and protect against bacterial growth. With less saliva, the risk of plaque buildup and gum disease increases. Bone density loss : Menopause is also associated with a loss of bone density, including the jawbone that supports the teeth. When the jawbone becomes weaker, it can compromise the stability of the teeth and increase the risk of gum disease. Increased inflammation : Menopause can trigger systemic inflammation in the body. Chronic inflammation can contribute to the development and progression of gum disease. Lifestyle factors : Menopausal women may also be more susceptible to lifestyle factors that increase the risk of gum disease, such as poor oral hygiene, smoking, and inadequate nutrition. It is important for menopausal women to prioritise their oral health during this phase. Regular dental check-ups, proper oral hygiene practices (brushing twice a day, flossing daily), maintaining a balanced diet, and avoiding tobacco use are essential for preventing and managing gum disease. If gum disease is already present, your dentist or dental hygienist may recommend specific treatments, such as deep cleanings (scaling) or other interventions to address the condition. If you would like any advice or guidance regarding the impact of the menopause on your overall health, please do get in touch with us. We're here to help at Bristol Menopause Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Are GPs and Patients Missing the Menopause Link? A New Study Explores Mental Health Consultations in Perimenopause HRT, Menopause Advice, Perimenopause At Bristol Menopause & Wellwoman Clinic, we are proud to share important new research led by our Clinical Lead, Dr Jo Burgin, alongside a team of three other medical professionals, exploring a crucial but often overlooked area of women’s health: the link between mental health and perimenopause in general practice consultations. Why This Research Matters Perimenopause, the transitional years before menopause, is a time of significant hormonal change. For many women, this period brings not only physical symptoms like hot flushes and irregular periods, but also profound mood changes, including anxiety, low mood, and irritability. Yet, these mental health symptoms are frequently misattributed or missed altogether. Dr Burgin’s study, "Mental health consultations during the perimenopausal age range – Are GPs and patients on the same page?" , investigates this communication gap between women and their GPs. Her findings shed light on the missed opportunities and challenges that many women face when seeking help. What the Study Found This qualitative research involved interviews with 18 women aged 45–55 and 11 GPs. All women had visited their GP with a mental health concern in the past six months. The aim? To understand how these consultations unfolded – and whether the perimenopause was considered as a possible contributing factor. Key findings include: Women often don’t connect the dots : Many participants were unsure whether their mood symptoms could be linked to perimenopause. Some felt uncertain, others embarrassed to bring it up. GPs aren’t always asking : While some GPs recognised the potential link between hormone changes and mental health, approaches varied widely. Others admitted to gaps in training or confidence in addressing menopause-related issues. Stigma and time pressures are barriers : Both patients and GPs reported that stigma, especially around menopause and mental health, along with limited appointment time, made these conversations more difficult. What Needs to Change The conclusion of the study is clear: to improve mental health outcomes for women in midlife, we must strengthen both GP training and patient education around perimenopause. Women need to feel confident raising concerns, and GPs need the tools to recognise and manage perimenopausal symptoms effectively. What This Means for You If you’re in your 40s or 50s and experiencing new or worsening mental health symptoms, it’s worth asking whether hormonal changes might be playing a role. Mood swings, anxiety, irritability, and even depression can be part of perimenopause – and there are many ways to help, from lifestyle changes to HRT. At Bristol Menopause & Wellwoman Clinic, we believe in taking women’s mental health seriously. Our team offers comprehensive, personalised care that looks at the whole picture – including your hormones. Full research paper can be read here Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Understanding the Safe Use of HRT Gels and Sprays: Reducing the Risk of Unintentional Transfer What you need to know to safely use transdermal oestrogen around your family and pets Hormone Replacement Therapy (HRT) in the form of transdermal oestrogen gels, creams and sprays is a highly effective and commonly prescribed treatment for managing menopausal symptoms. These preparations are absorbed through the skin and provide a convenient alternative to oral therapy. However, an important and often overlooked consideration is the potential for unintentional transfer of oestrogen to others , particularly children and pets. Can HRT Be Transferred to Others? Yes, if the application site is touched or licked before the product has fully dried, small amounts of oestrogen can transfer to another person or animal. While the amount transferred is typically low, repeated exposure over time may lead to hormonal effects , particularly in more vulnerable individuals such as young children and animals. Reported effects may include: In children : breast or nipple changes, or signs of early puberty In pets : behavioural changes (such as signs resembling being “in heat”), or changes to coat or skin Although these situations are uncommon, they are preventable with appropriate precautions. How to Minimise the Risk Simple, practical steps can significantly reduce the likelihood of transfer: Apply the product only to the recommended area and avoid spreading beyond this Allow the product to dry fully before close contact (ideally around 60 minutes) Wash your hands thoroughly with soap and water after application Cover the application site with clothing before physical contact, such as cuddling children or allowing pets onto your lap Avoid allowing pets to lick the application area These measures are particularly important in the period immediately after application, when the risk of transfer is highest. What Should You Do If You Are Concerned? If you suspect that a child or pet may have had repeated exposure and you notice any physical or behavioural changes, it is important to seek advice: Contact your GP or paediatrician for children Contact your veterinary surgeon for pets Early assessment can help provide reassurance and guide any necessary next steps. Do These Risks Apply to All Forms of HRT? It is important to note that this risk does not apply in the same way to oestrogen patches . Oestrogen patches are sealed delivery systems , meaning the hormone is contained within the patch and delivered directly through the skin. When used correctly and kept intact, they are not thought to transfer oestrogen through skin contact , such as cuddling or lap-sitting. However, general safety precautions still apply: Keep both new and used patches out of reach of children and pets Fold used patches in half (adhesive sides together) before safe disposal Transdermal HRT remains a safe and effective treatment when used correctly. Awareness of this small but important risk allows you to take simple steps to protect those around you. Always: Follow the instructions provided in your HRT patient information leaflet Speak to your prescriber or pharmacist if you have any questions or concerns At Bristol Menopause Clinic, we are committed to providing clear, evidence-based guidance to support safe and effective menopause care. If you would like to review your HRT or discuss the most suitable options for you, our team 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 Embrace the Change: Helping Menopausal Women Thrive Through Fitness Alternative Therapies, Diet, Exercise, Managing Symptoms, Perimenopause, Post Menopause, Self-Care, Wellbeing Menopause isn’t the end of your vitality—it’s the beginning of a bold, powerful new phase. At JENergy, I’m here to help you feel strong, capable, and connected to your body through this transition and beyond. If you’re navigating hot flushes, fatigue, weight fluctuations, or emotional ups and downs, you’re not alone—and you don’t have to figure it out by yourself. I specialise in supporting women in midlife with fitness training that meets you where you are. Let’s break down why fitness is your secret weapon during menopause—and how JENergy can help you feel amazing in your skin again. Why Fitness During Menopause is a Game-Changer Hormonal changes can lead to: Ø Slower metabolism Ø Loss of muscle tone Ø Decreased bone density Ø Sleep issues Ø Varying energy levels Ø Weight gain Ø Joint pain Ø Increased risk of cardiovascular disease But the right kind of movement can help you to: ✅ Boost energy and confidence ✅ Build lean muscle and protect your bones ✅ Reduce stress and improve sleep ✅ Feel empowered in your body again At JENergy I will take all of this into account when creating your personalised training plan. I know there’s no one-size-fits-all for women in midlife. My workouts are designed to adapt to how your body feels—not the other way around. Here’s what you can expect at JENergy Strength Training Built for Women aged 40+ focus on functional strength, flexibility, improving balance, and building lean muscle. This is key for: Preventing injury Supporting hormone health Revving up your metabolism Safe, Effective Cardio This is not the sort of cardio that burns you out. You will feel nicely warm and your heart will become stronger and more efficient. Mind-Body Support My gym is a quiet and private location to carry out mindfulness or simply just chat about how you are feeling right now. I aim to work with you so I can tailor your session depending on how you are feeling. Why JENergy? JENergy is rooted in the belief that fitness in midlife should feel: Empowering (not exhausting) Supportive (not judgmental) Fun and flexible (because life happens) REMEMBER : You don’t need to “bounce back” to anything. You’re not broken. You’re evolving—and I’m here to help you feel incredible as you do. How to Get Started Ready to feel stronger, more energised, and more confident in your body? Here's how to start your journey with JENergy: 1) Get in touch - I’d love to hear from you! Ask any questions you like, I want you to feel comfortable and supported. 2) Book a consultation - normally £15 but this is free for Bristol Menopause Clinic clients. 3) Book a session or a block of 6 or 10 sessions. I am offering BMC clients a continuous 10% discount (the cheapest sessions would be as little as £27 an hour) 4) Let’s get started on your journey - it will be rewarding, fun and you’ll feel amazing! For more information and bookings please follow this link to my website 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 ADHD, Autism, and Women in Menopause HRT, Menopause Advice, Mental Health, Self-Care For women navigating ADHD or autism during menopause, a comprehensive approach that includes medical, psychological, and lifestyle interventions can offer significant relief and improve quality of life. It can be a lonely time especially at menopause when symptoms can worsen significantly, and it may be a shock to have a diagnosis of ADHD or autism whilst trying to navigate through menopause. ADHD (Attention Deficit Hyperactivity Disorder) and autism spectrum disorders (ASD) are neuro-developmental conditions that can affect individuals across the lifespan, including women. These conditions are characterised by distinct patterns in behaviour, communication, interaction, and cognitive functioning. While historically these diagnoses have been more commonly identified in men and boys, increasing awareness and understanding have highlighted that women and girls are also significantly affected, often with unique presentation and challenges. ADHD and autism in women ADHD in women often presents differently than in men. Women with ADHD may experience more inattentiveness, internal restlessness, and disorganisation, rather than the more overt hyperactivity and impulsivity often seen in boys. These differences can make ADHD in women less noticeable to parents, teachers, and even healthcare professionals, leading to under diagnosis. Autism in women and girls often manifests as differences in social communication and interaction, along with restricted, repetitive patterns of behaviour, interests, or activities. Women and girls with autism might be better at masking or camouflaging their difficulties, making their struggles less apparent to others. This ability to mask, while helping them to navigate social situations, can delay diagnosis and lead to internal stress, anxiety, and depression. Why do women get a late diagnosis? Many women with ADHD or autism are diagnosed late, often in adulthood, for several reasons: Stereotypes and Bias: There's a historical bias toward identifying these conditions primarily in boys, based on more visible and disruptive behaviours, leading to a lack of awareness and understanding of how they present in girls and women. Masking and Compensation: Women are often more adept at masking symptoms or developing compensatory strategies to manage their difficulties, which can hide the underlying condition. Comorbidity: ADHD and autism in women are often accompanied by other conditions like anxiety, depression, and eating disorders, which can complicate the clinical picture and lead to misdiagnosis. Why do symptoms worsen during menopause? The hormonal changes during menopause can exacerbate symptoms of ADHD and autism. Oestrogen, in particular, plays a crucial role in brain function, and its fluctuation can impact mood, memory, and cognitive function, worsening the symptoms of these neuro-developmental conditions. Hormone Replacement Therapy (HRT) and other supports HRT can be beneficial for some women during menopause, including those with ADHD or autism, by stabilising hormone levels and potentially mitigating some of the exacerbated symptoms related to these conditions. However, the decision to use HRT should be made on an individual basis, considering the potential benefits and risks. Additional strategies to help women during this time Education: Learning about how ADHD and autism intersect with menopause can empower women to seek appropriate support and accommodations. Structured Support: Therapy, including cognitive behavioural therapy (CBT), can help in developing strategies to manage symptoms more effectively. Medication: For ADHD, medication might be adjusted during menopause under medical guidance to better manage symptoms. Lifestyle Changes: Regular physical activity, a balanced diet, and sufficient sleep can help manage symptoms of both menopause and ADHD/autism. Social Support: Connecting with others going through similar experiences, through support groups or online communities, can provide emotional support and practical advice. For women navigating ADHD or autism during menopause, a comprehensive approach that includes medical, psychological, and lifestyle interventions can offer significant relief and improve quality of life. It can be a lonely time especially at menopause when symptoms can worsen significantly, and it may be a shock to have a diagnosis of ADHD or autism whilst trying to navigate through menopause. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us