The transition into menopause can bring an overwhelming amount of change for our body, lifestyle, and mindset. It’s common to feel out of control with certain aspects, and food is one of the areas we tend to put under scrutiny. We start googling the answer to things, because suddenly, we don’t trust ourselves or our bodies. ‘What foods should I avoid during menopause’ is one such phrase many people google. So, what’s the deal then? Are there foods we should avoid? Does the body need different things now we’re entering into the menopause? What do we need to be aware of and where are the wins ..read more

In this blog, we’ll make nourishing yourself in menopause easier to achieve. Beat the overwhelm and gain confidence in strategies that really help. The menopause diet When it comes to what to eat during our journey into menopause, feeding ourselves a nourishing balance is often low down the list of priorities. We tend to have other people to consider and can’t just please ourselves. Hello the midlife to-do list! Many of the women I work with really struggle with decision fatigue. Planning the week’s meals for the family takes such an effort, that they have no energy to think about themselves ..read more

The gut microbiome is packed full of microorganisms which are essential for digestion, immune function, and metabolism. Recently, there has been a lot of research into the connection the gut microbiome has with the brain, particularly the gut-brain axis. I’m interested in what this means for a woman transitioning through menopause, so let’s take a closer look… What is the gut-brain axis? The gut-brain axis is a complex bi-directional network (I like to think of it like the M25) which connects the central nervous system and the digestive tract through nerve signals including the hypothalamic-p ..read more

The menopause transition is a time of huge change for our body affecting our diets and lifestyles in different ways. Common symptoms including hot flushes, weight gain and mood swings are all down to the changes in regulation of our reproductive hormones. One of the common complaints surrounding menopause comes from the digestive system, where many women experience stomach bloating, constipation, inflammation, and diarrhoea, which may stem from the hormonal changes happening whilst the body is transitioning through menopause. In this blog we will explore the ways in which the digestive system ..read more

Would you like to look after yourself through menopause, but not spend hours in the kitchen? The reality is that for many of us we’ve also got other mouths to feed and don’t have the luxury of just pleasing ourselves all the time, so meals that tick all the boxes are ideal. This phase of life often leaves us time poor too, so I don’t know about you, but I refuse to spend longer in the kitchen than I have to. I hope this collection of recipes for perimenopause and menopause gives you some inspiration and reassurance that a little bit of nourishment can go a long way to helping you thrive. Salm ..read more

In midlife protein plays a pivotal role in many aspects of peri and postmenopausal health for example: Supporting bone health Sustaining energy levels Protecting lean muscle mass Contributing to satiety and blood glucose regulation Supporting the health of our skin, hair and nails It nurtures us in many ways throughout peri and post-menopause so let’s look at how to get the most from it and debunk some prevalent myths along the way. Firstly, some quick-fire myth busting… Busting some common myths about protein in perimenopause Should we replace carbs in the diet with more protein? No, a bal ..read more

Embarking on the journey through menopause can bring a myriad of changes, and one area that often takes centre stage is your gut. You may notice changes in your digestive health and develop symptoms such as bloating or constipation. Many things influence our guts, from our genetics to our lived experience and lifestyle choices around things like diet and exercise. Here are some practical steps you can take to not only foster a healthy gut but also enhance your overall well-being during this transformative phase. 1. Embrace an Active Lifestyle: Regular exercise maintains a diverse, stable micr ..read more

As we transition through into menopause, our body experiences many hormonal fluctuations, which can result in changes in mood, anxiety regulation and digestive health. Every woman will experience her journey into menopause differently; our gut health for example is influenced by many things, dating right back to when we were born! Common factors include our usual diet, exercise levels, response to stress, previous anti-biotic use and pre-diagnosed conditions, so whilst looking after our gut health should be an important consideration for midlife women, individualised approaches are key. Gut h ..read more

How are you feeling about 2024 and your health and wellbeing goals? Have you got a diet plan to follow? Are you already worrying that you won’t be able to stick to it? Dietary changes are always fraught with baggage and the number of times we’ve been round the dieting revolving door will ultimately influence the size of the baggage and the loudness of the diet voice. A diet plan can look great on paper, but the diet voice that accompanies it can be destructive; it second guesses our every food decision and tells us off ALL THE TIME. Top line – let’s remember having a healthy, happy relationsh ..read more

During the festive season, we find permission to indulge in delightful treats, shared meals and the joy of connection. The atmosphere is filled with the spirit of celebration, creating an environment where food is a source of joy rather than a set of rigid rules. As the calendar turns, January often brings with it a cloud of resolutions, promising change through restrictive diets and rigorous routines. The contrast is stark – the freedom and joy of December replaced with the potential gloom of January, where our focus shifts to weight management and stricter regimens to ‘get back on track’. T ..read more