Perimenopause & Menopause
The perimenopause and menopause years can be really hard. Fluctuating hormones lead to a whole array of symptoms that can change by the day. You may be experiencing hot flushes and poor sleep one day, and low mood and brain fog the next. You may also be noticing some weight gain, especially around your middle and feel your energy levels have changed.
Or it may be the case that you’re about to enter the perimenopause and you’d like to optimise your health to ensure as smooth a ride as possible through these rollercoaster years.
Or perhaps you’re post menopausal and would like some support in improving your nutrition and wellbeing to buffer against lifestyle related diseases and to maximise your bone health.
If you would like some help with achieving your nutrition and wellness goals or help with supporting perimenopausal symptoms (whether or not HRT is right for you) I can help. Oestrogen impacts every single part of a woman’s body which makes the menopause years rather complex. We therefore need to take a really holistic approach to make the experience as smooth as it can possibly be.
In the largest menopause study to date, ZOE researchers found that menopause leads to significant changes in women’s metabolism — linked with excess weight and a higher risk of heart disease — along with greater sugar consumption and worse sleep. But it’s possible to counteract these changes through diet, improvements in gut health, and hormone replacement therapy.
I focus on a completely holistic overview of my client’s nutrition and wellness habits and create bespoke plans to make the hormonal transition a little easier. Ultimately, my goal is to help you thrive, not just survive during the midlife years.
How can nutrition & wellness help with perimenopause & menopause symptoms?
“Small diet and lifestyle changes have the potential to make a big difference to how women manage their symptoms and improve this transition.” Dr. Kate Bermingham - Postdoctoral researcher at King’s College London.
Taking a holistic approach can help in many ways. I focus on the foundations of health including sleep, movement, stress, nutrition and gut health.
Sleep is essential to our general health and well-being. It helps to promote healing and repair in our bodies, reduces inflammation and supports our immune system. A lack of sleep can have a negative effect on how our brain functions and can exacerbate brain fog and memory difficulties. It can also be a catalyst for hunger hormones and higher blood glucose levels the following day which can then impact on energy levels and mood.
Movement is so important in midlife as it can improve mood, sleep, bone health, weight management and risk of cardiovascular disease. Not only can it release endorphins, our feel-good hormones, but it can also help us to maintain lean muscle mass which we start to lose from our mid 30s.
Stress is another factor that can impact the food we choose to eat and where we store excess energy due to raised cortisol levels. It can also affect our nervous system, gut health and sleep.
Nutrition as certain foods can trigger hot flushes, impact our quality of sleep and our mood. The right foods however, can help combat fatigue and provide a much needed boost of energy. Certain foods can also support bone health, help to reduce inflammation and reduce the risk of lifestyle related diseases as we age.
Gut Health has been found to impact so many of our perimenopause symptoms from mood to weight and quality of sleep. Our gut microbes also influence our metabolism, they can alter the way we store fat, how we balance our blood glucose levels and how we respond to hormones signalling hunger and satiety.
Perimenopause & menopause coaching
If you need support in optimising your health and wellbeing during the perimenopause or menopause, I'm here to help! As a Nutrition & Wellness Coach my approach is based on the principles below:
Holistic, root cause approach
Support with forming new habits
Consistency and accountability
Manageable goal setting
Bespoke to you and your lifestyle
Plans tailored to your preferences
Practical & realistic advice
Techniques for long-term health