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< 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 Navigating the Festive Season: Self-Care Tips for Menopausal Women Menopause Advice, Stress, Wellbeing As the festive season approaches, we understand that this time of year can bring added stress for menopausal women. As the festive season approaches, we understand that this time of year can bring added stress for menopausal women. Hormones can become unbalanced due to the increase in stress and our own expectations can lay heavy on our health and emotional wellbeing. Acknowledging Stress Triggers Identify Stressors: Recognise the factors that contribute to stress during the Christmas period. Whether it's family gatherings, financial pressures, or increased social commitments, understanding these triggers is the first step. Setting Boundaries: Learn to say no when necessary. It's okay to decline invitations or commitments that might overwhelm you, prioritizing your well-being. Prioritising Self-Care Mindful Time Management: Plan and organise your days and weeks thoughtfully. Allow time for rest, relaxation, and self-care amidst the Christmas rush. Healthy Eating Habits: Amidst the festive indulgences, aim for a balanced diet. Incorporate nutritious meals to maintain energy levels and support overall well-being. Stay Active: Regular physical activity can alleviate stress. Engage in activities you enjoy, whether it's a brisk walk, yoga, or dancing to your favourite tunes. Managing Menopausal Symptoms Temperature Management: Layers can be your best friend! Dress in layers to manage temperature fluctuations caused by hot flashes. Stress Reduction Techniques: Practice relaxation exercises like deep breathing, meditation, or mindfulness to manage stress and anxiety. Seeking Support Reach Out: Connect with friends, family, or support groups. Sharing experiences and feelings can provide relief and a sense of camaraderie during this time. Professional Guidance: If stress becomes overwhelming or menopausal symptoms significantly impact daily life, seek guidance from healthcare professionals. Embracing Self-Compassion Remember, it's okay to prioritise your own wellbeing during this time. Self-care isn't selfish; it's essential for navigating the demands of the festive season while managing peri-menopausal symptoms. Conclusion: As the festive spirit fills the air, remember to fill your own cup first. By acknowledging stress triggers, prioritising self-care, and seeking support when needed. Please share your thoughts or questions in the comments below. Remember, self-care is a gift you deserve this Christmas season. If you’re looking for compassionate, specialist support through perimenopause or menopause, the team at Bristol Menopause is here to help. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Understanding the Link Between Menopause and Gut Health: Tips for a Healthy Microbiome Managing Weight, Managing Symptoms, Diet, Perimenopause, Self-Care, Post Menopause, Menopause Advice The menopause transition brings a host of physical and emotional changes, many of which stem from fluctuating hormone levels. While symptoms like hot flushes and mood swings often take centre stage, an equally important factor to consider is gut health. The connection between menopause and the gut microbiome is a growing area of research, and understanding this link can empower women to take control of their overall health during this time. The Role of Gut Health in Menopause 1. The Gut Microbiome and Hormones Your gut is home to trillions of bacteria, collectively known as the gut microbiome. This ecosystem plays a vital role in regulating oestrogen levels. Specific gut bacteria, called the “estrobolome,” help metabolise and regulate oestrogen, ensuring balanced hormone levels in the body. As oestrogen declines during menopause, changes in the gut microbiome can occur, leading to digestive issues, inflammation, and other health concerns. 2. Common Gut Issues During Menopause Bloating and wind : Hormonal fluctuations can slow down digestion, leading to uncomfortable bloating. Constipation : Lower oestrogen levels can affect gut motility, making it harder for waste to pass through the intestines. Increased Inflammation : Changes in the microbiome can trigger low-grade inflammation, which is linked to various menopausal symptoms, including joint pain and fatigue. Weight Gain : Gut health impacts metabolism and appetite regulation, making it easier to gain weight during menopause. How Menopause Affects the Gut-Brain Axis The gut and brain communicate through a complex network known as the gut-brain axis. Hormonal changes during menopause can disrupt this connection, leading to heightened stress, anxiety, and even depression. These emotional shifts can, in turn, affect gut function, creating a vicious cycle. Supporting gut health can help stabilise mood and promote mental well-being. Tips for Maintaining a Healthy Microbiome During Menopause 1. Prioritise Fibre-Rich Foods Dietary fibre acts as fuel for beneficial gut bacteria. Include foods like: Whole grains (oats, quinoa, brown rice) Fruits (apples, berries, bananas) Vegetables (broccoli, spinach, carrots) Legumes (lentils, chickpeas, black beans) 2. Incorporate Probiotics and Prebiotics Probiotics : These are live “good” bacteria found in fermented foods like yogurt, kefir, sauerkraut, and miso. Prebiotics : These are the fibres that feed probiotics. Sources include garlic, onions, asparagus, and bananas. 3. Stay Hydrated Proper hydration supports digestion and helps maintain a healthy gut lining. Aim for at least 8 glasses of water per day, more if you’re active. 4. Limit Processed Foods and Sugar Processed foods and added sugars can disrupt the balance of gut bacteria, promoting the growth of harmful microbes. Focus on whole, unprocessed foods for optimal gut health. 5. Manage Stress High stress levels can negatively impact the gut microbiome. Incorporate stress-reducing practices such as: Meditation or mindfulness Gentle exercise like yoga or walking Journaling or creative hobbies 6. Exercise Regularly Physical activity promotes gut motility and supports a diverse microbiome. Aim for 30 minutes of moderate exercise most days of the week. 7. Consider Supplements If dietary changes aren’t enough, probiotics or omega-3 supplements may help support gut health during menopause. Consult a healthcare professional before starting any new supplement. When to Seek Professional Help If you’re experiencing persistent gut issues that don’t improve with lifestyle changes, it may be time to consult a healthcare provider. At Bristol Menopause Clinic, we offer personalised guidance to address the unique challenges of menopause, including gut health concerns. The Takeaway A healthy gut is a cornerstone of overall well-being, particularly during menopause. By nurturing your gut microbiome with thoughtful dietary choices, regular exercise, and stress management, you can ease menopausal symptoms and improve your quality of 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 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

< 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 10 Proven Ways to Sleep Better During Menopause & Perimenopause When it comes to sleep, women often draw the short straw. Not only are we more prone to insomnia and disrupted sleep than men, but certain life stages, particularly menopause and the menopause transition (perimenopause), can make sleep even more elusive. For many, difficulties begin in the early 40s and peak shortly after menopause. As sleep quality declines, other menopausal symptoms, like hot flushes, anxiety, and mood swings, often intensify. Blog written by Dr Caitlin Chasser - Cofounder of The Sleep Project Oestrogen and progesterone receptors are found throughout the brain, influencing stress responses, mood, memory, temperature regulation, and sleep itself. In a typical menstrual cycle, many women experience better sleep in the oestrogen-rich first half (from the start of a period until ovulation). However, sleep can become lighter and more disturbed in the second half, especially just before menstruation. During perimenopause, hormone levels often become erratic. After menopause, they drop significantly, leading to much lighter sleep, more frequent night-time awakenings, and waking feeling unrefreshed. Despite research showing women typically need 8–9 hours of sleep per night - often more than men - achieving this during menopause can feel near impossible. Fortunately, there are evidence-based strategies to restore restful sleep. Whether you’re dealing with night-time disruptions or persistent insomnia, here are 10 proven solutions to help you get the rest your body needs. 1. Hormone Replacement Therapy (HRT) HRT is one of the most effective treatments for menopause-related sleep issues. By stabilising hormone levels, it reduces hot flushes, night sweats, and other symptoms that disrupt sleep. If you're already taking HRT and still sleeping poorly, it may be a matter of finding the most 'sleep-friendly' combination getting the right preparation, at the right dose, and at the right time. If your sleep remains a struggle, Cognitive Behavioural Therapy for Insomnia (CBT‑I) is the recommended next step. Why it works: HRT reduces the frequency and intensity of hot flushes major culprits behind sleep disturbances. It also helps relieve anxiety and mood symptoms that are often linked to poor sleep. Research shows HRT improves sleep stability, reducing awakenings and promoting more restful nights. 2. Cognitive Behavioural Therapy for Insomnia (CBT‑I) CBT‑I is the most effective non-medical treatment for insomnia and works just as well as HRT for improving sleep. While it may seem counterintuitive to use a behavioural therapy when the root cause feels physical, CBT‑I enhances sleep by increasing deep sleep and teaching you how to get back to sleep quickly after waking whether from hot flushes, anxiety, or other menopausal symptoms. During a 4 week programme, you’ll learn proven techniques to fall asleep faster, reduce night-time awakenings, and improve the overall quality and quantity of your sleep. Why it works: When we have insomnia, the brain becomes hyper-aroused too alert at night. CBT‑I teaches us how to quieten the mind and reshape negative sleep patterns. It improves both the quality and depth of sleep, even during hormonal fluctuations. Find out more. 3. Optimise Sleep Hygiene Creating a sleep-supportive environment is crucial, especially when your sleep is more fragile. Keep your bedroom dark (use an eye mask if needed), cool (ideally 16–19 °C), and quiet (try earplugs or pink/white noise). Use layered bedding so you can easily adjust temperature, and consider a cool shower before bed to help lower your core temperature. Why it works: A cool, dark, and quiet room reduces night-time awakenings and helps maintain sleep despite hot flushes and night sweats. Good sleep hygiene creates the ideal conditions for better-quality rest. 4. Exercise Regularly Physical activity supports your body’s natural sleep–wake rhythm and helps manage menopause-related anxiety and low mood, both of which can interfere with sleep. All forms of exercise help, but resistance or weight training may offer the most benefit for deep sleep. Why it works: Exercise boosts mood, reduces stress, and enhances sleep quality. Aim for 20–30 minutes of movement on most days consistency matters more than intensity. 5. Limit Alcohol and Caffeine Alcohol may make you feel sleepy, but it disrupts sleep later in the night by reducing REM (dream) sleep and increasing night-time wakefulness. It can also trigger hot flushes. Caffeine, a stimulant, can delay sleep if consumed too late in the day. Why it works: Cutting back on alcohol and caffeine improves sleep continuity and depth. Consider alcohol-free alternatives if you enjoy a relaxing drink in the evening. 6. Practice Mindfulness and Relaxation Techniques Techniques like meditation, deep breathing, or progressive muscle relaxation help calm the mind and body before bed. These are especially useful if anxiety or stress is contributing to poor sleep. Try our Mindfulness Body Scan before bed or during the night if you wake and can’t drift back off. Why it works: A consistent, relaxing bedtime routine prepares your mind for rest and supports deeper, more restorative sleep. 7. Manage Hot Flushes Hot flushes and night sweats are major sleep disruptors. Keep your sleeping environment cool with a fan or open window, wear moisture-wicking nightwear, and use breathable bedding. If symptoms persist, consult your doctor, medications like SSRIs can reduce flushes and support better sleep. Why it works: Minimising temperature fluctuations at night helps reduce awakenings triggered by hot flushes, allowing for more consistent sleep. 8. Try Melatonin Melatonin supplements can help women over 55 fall asleep faster. While it’s not as powerful as CBT‑I, melatonin can still be a low-risk option particularly for those who struggle with sleep onset. Why it works: Menopause can disrupt natural melatonin production. Supplementing melatonin helps regulate the body’s circadian rhythm, improving sleep timing and continuity. 9. Rule Out Underlying Sleep Disorders Conditions like obstructive sleep apnoea (OSA) and restless legs syndrome (RLS) become more common during menopause. Signs of OSA include loud snoring, pauses in breathing, dry mouth upon waking, and excessive daytime tiredness. If you suspect a disorder, a sleep study may be necessary. Unsure? Try our Diagnose Your Sleep quiz . Why it works: Treating undiagnosed conditions such as OSA or RLS can significantly improve sleep quality and reduce long-term health risks. 10. Be Consistent A regular sleep–wake schedule going to bed and waking up at the same time each day supports your body’s natural rhythm. If you’re struggling to fall asleep, you may be going to bed too early. Use our Bedtime Planning for a Great Night’s Sleep tool to find your optimal sleep window. Why it works: Consistency strengthens your circadian rhythm and improves overall sleep quality particularly important during menopause, when sleep can become fragmented. If you're struggling with sleep and think it's just something you have to endure during menopause stop! Poor sleep can be fixed, and the solution is probably easier than you think. Often, it’s not one magic bullet, but a series of small adjustments that make the biggest difference. When you’re utterly exhausted, that first step can feel overwhelming but deciding, this has to change, is the most powerful thing you can do. Need support figuring out your next step? Our Menopause Support Package gives you everything you need to return to the restful, energising sleep you deserve. Find out more 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