Nutrition and Menopause
Help with diet, lifestyle, and hormone health
Understanding Menopause
Menopause is officially defined as the point in time when you haven’t had a menstrual period for 12 months.
The years leading up to this — known as perimenopause — are often when symptoms first appear, due to fluctuating and eventually declining levels of oestrogen, progesterone, and testosterone.
These changes affect every woman differently, and symptoms can range in severity and impact.
Common Symptoms of Menopause
Many of my clients come to me experiencing:
Unexplained weight gain or changes in appetite
Mood changes, including anxiety, depression, or irritability
Brain fog and forgetfulness
Joint and muscle aches
Sleep issues, including night waking or insomnia
Low energy, libido, or motivation
Changes to skin, hair, and nails
Hot flushes or trouble regulating temperature
It’s not all in your head — these are real, biological effects of hormone changes.
Why Menopause Matters for Long-Term Health
Declining oestrogen levels have been associated with an increased risk of:
Osteoporosis and loss of bone density
Cardiovascular disease
Cognitive decline and neurological conditions like Alzheimer’s
Loss of muscle mass and strength
For those who can and want to, HRT (Hormone Replacement Therapy) can significantly reduce these risks. It’s considered the most effective way to address hormone deficiency and is recommended in the NICE guidelines.
Nutrition and menopause
While nutrition and lifestyle can't replace hormones, they play an essential supporting role in managing menopause and promoting lifelong health. This includes:
Maintaining bone and muscle strength
Supporting brain and heart health
Managing body composition and metabolic changes
Regulating inflammation and immune function
Promoting emotional wellbeing and body confidence
Whether or not you're using HRT, nutrition has the power to help you feel stronger, clearer, and more in control.
Why the Right Advice Matters
With so much conflicting information online — from “superfoods” to miracle supplements — it can feel overwhelming to know what’s true or what actually works. This is where I can help.
1. Free Discovery Call
A chance to ask questions, talk through your experience, and decide if my service is right for you.
How I Work With You
2. Personal Consultation
A thorough assessment, expert answers to your questions, and clear, tailored next steps.
3. Ongoing Support
Accountability, regular reviews, and practical help applying changes to real life — especially when things shift again.
Ready to Feel Supported?
You don’t have to figure this out alone.
Book your free call today or contact me with any questions, and let’s talk about how nutrition can support your menopause journey.