Helen the Menopause Pharmacist

13/02/2026

Happy Friday ❤️

If this week has felt heavy — if the sleep’s been patchy, the patience thin, the anxiety louder than usual — please hear this:

You are not failing.
You are transitioning.

Menopause isn’t a breakdown.
It’s a recalibration.

Your hormones are shifting. Your brain is adapting. Your body is rewriting its rulebook. And that takes energy.

Some weeks you’ll feel powerful and clear.
Other weeks you’ll feel foggy and flat.
Both are part of the process.

This season of life is not about pushing harder.
It’s about getting wiser.

Wiser about rest.
Wiser about boundaries.
Wiser about what your body actually needs.

So as the week closes, ask yourself:

What would support look like this weekend?
More sleep?
A long walk?
Less saying yes?
More protein and less wine?
A proper conversation about HRT?

Midlife isn’t an ending.
It’s a turning point.

And you are still becoming.

Rest well. Refuel. Reset.
Next week, we go again — stronger and more informed.

Want help? Then MenoMAP is for YOU! 6 weeks of fully supported, powerful insights and actions for every aspect of your health during menopause. Join me and Dr Monika Gostic Nutrition Ltd so you don't have to do this alone and you don't have to feel overwhelmed. We know the science, we've read all the evidence and done all of the heated work so you can transform it onto a plan that's right for you.

Join us-
https://monikagostic.org/menomap-membership

12/02/2026

This is FANTASTIC!!!

We’re hosting My Endo, My Way — an evening dedicated to supporting people living with endometriosis 💛

Join us at Aberdeen Maternity Hospital on Tuesday 17 March, 18:30–20:00 to hear from expert speakers about the patient journey, current research, and available support.
There will also be time for tea, coffee and a friendly chat.

Everyone is welcome — we hope to see you there.

11/02/2026

Ever found yourself thinking…
“Why do I suddenly feel like a different person?”

More anxious. More tired. Periods all over the place. Sleeping badly. Snapping at people you love. Or maybe your body feels dry, stiff, or just… different.

One of the most empowering things a woman can know is this:

Where am I on my hormone journey?
Pre-menopause. Perimenopause. Or post-menopause.

Because each stage has a different hormonal pattern behind it. And when you understand that, everything starts to make sense.

Heavy, unpredictable periods in your 40s?
That’s usually late perimenopause.

No periods for a year but new joint aches and vaginal dryness?
That’s post-menopause.

Still cycling but noticing subtle mood shifts or poor sleep?
That may be early perimenopause.

It changes how you approach HRT.
It affects contraception.
It shapes how you protect your bones, heart, brain and long-term health.

Your body isn’t failing you.
It’s transitioning.

And that’s exactly why Dr Monika Gostic Nutrition Ltd and I created MenoMAP — a 6-week, lifestyle-medicine-led menopause programme designed to help you understand your stage, support your hormones naturally, and make empowered choices about your care.

We focus on evidence-based strategies around nutrition, sleep, movement, stress resilience and metabolic health — alongside understanding when medical support is appropriate.

Because menopause care isn’t just about surviving symptoms.
It’s about building a strong, confident next chapter.

If you’re ready to feel informed instead of overwhelmed, MenoMAP is here to guide you.

We start on 17th February so JOIN TODAY at:
https://monikagostic.org/menomap-membership

MenoMap is a 6-week guided menopause programme to boost energy, balance hormones, improve sleep, and restore confidence. Expert coaching, nutrition support, and community guidance for perimenopause and menopause.

09/02/2026

We get it and we have a plan ⬇️

Menopause hit like a freight train?
Hot flushes, brain fog, exhaustion… I was drowning in it all.

💡 But everything changed when I found real, science-backed support.

Dr. Monika Gostic and Dr. Helen Goldie didn’t just “talk menopause” they got it. Their no-fluff advice helped me feel like me again.

If you’re ready to stop guessing and start thriving, MenoMAP is for you.

💥 Doors are open nowwe start February 17th!

👉 Join here and take the first step to feeling like yourself again: https://monikagostic.org/menomap-membership

05/02/2026

Progesterone: the menopause hormone we don’t talk about enough

Progesterone is often described as the hormone that “protects the womb” when oestrogen is prescribed — but that description barely scratches the surface.

Progesterone is a neuroactive hormone. It interacts directly with the brain, influencing sleep, anxiety, mood regulation and cognitive calm. In the years leading up to menopause, progesterone is often the first hormone to decline, which helps explain why many women notice worsening sleep, increased anxiety, irritability and feeling “wired but tired” long before periods stop.

Progesterone also plays an important role in:
• supporting deep, restorative sleep
• modulating the stress response and cortisol
• balancing the effects of oestrogen in the brain and breast tissue
• supporting bone health and muscle recovery
• reducing migraine frequency in some women

Unlike oestrogen, progesterone has a naturally calming effect on the nervous system. It enhances GABA activity — the brain’s main inhibitory neurotransmitter — helping the mind slow down, especially at night. This is why many women report better sleep quality when progesterone is taken appropriately.

During menopause, declining progesterone is not just about cycles ending — it’s about a loss of neurological and emotional buffering. When we ignore progesterone’s wider role, we miss an opportunity to improve quality of life, not just manage risk.

Menopause care is not one-hormone medicine.
Progesterone matters — for the brain, the body, and how women feel day to day.

JOIN MenoMAP where we're going to discover ALL the tools in the menopause toolkit, which includes talking about progesterone and:
Explaining how menopause changes it's production line, along with estradiol and testosterone.
Discussing how stress (cortisol) can "steal" the raw materials needed for our hormones.
Providing a list of nutrients essential for supporting their synthesis.

https://monikagostic.org/menomap-membership

Here to help you thrive in menopause 💛

04/02/2026

SLEEP & Longevity: Why Rest Matters More Than You Think

A landmark body of research published this year by Vitality and the London School of Economics Jan 2026), found that getting at least 7 hours of sleep with consistent timing was associated with up to ~31 % lower mortality risk and fewer hospital admissions compared with irregular or short sleep patterns. They analysed 47 million nights of sleep data from 105,000 people, showing better sleep isn’t just about feeling refreshed — it may help you live longer.

Why this matters especially in perimenopause and menopause:
🔹 Hormonal changes disrupt sleep regulation — hot flushes, night sweats, anxiety, and circadian rhythm shifts are common
🔹 Poor sleep amplifies fatigue, worsens mood & cognition, increases cardiometabolic risk, and makes symptom self-management harder
🔹 Good sleep supports hormone balance, brain function, immune resilience and metabolic health — all pillars of long-term wellbeing

As a clinical pharmacist in menopause care, I see so many women trying to “power through” tiredness with caffeine, late nights and unsustainable routines. But the evidence is clear: sleep is not optional — it’s foundational to your health span and life span, not just symptom relief.

💡 My top practical, evidence-informed tips for better sleep during menopause:

🌙 Prioritise regular sleep timing — going to bed and waking up within a consistent window matters as much as total hours.
🍽️ Wind down routines work — low screen time, relaxing pre-bed ritual and cool, dark bedroom cues help your circadian rhythm
💤 Target 7–9 hours — both too little and too much sleep have been linked to increased health risks.
⚖️ Pair with lifestyle habits — sleep combined with balanced nutrition and activity adds the biggest longevity benefit

Lifestyle medicine isn’t about quick fixes — it’s about sustainable patterns that help our bodies thrive through change, especially in menopause.

✨ Sleep well. Live well. Age well. ✨

To learn more about sleep and ALL the pillars of lifestyle-medicine that can help during peri/menopause join me and Dr Monika Gostic Nutrition Ltd for MenoMAP - your 6 week foundational programme giving you a personal roadmap to your best menopause!

https://monikagostic.org/menomap-membership

Here to help you thrive 💛

02/02/2026

A day in clinic reminds me why menopause care matters so much.

Today I spoke to women who are juggling work, family, ageing parents — all while trying to make sense of bodies that no longer respond the way they used to. They tell me they’re exhausted, foggy, not sleeping, gaining weight despite “doing all the right things”, and wondering if it’s just them.

It isn’t.

As a clinical pharmacist working in menopause care, I see first-hand how hormonal change affects the whole body — brain, mood, metabolism, muscles, bones, sleep. This isn’t a lack of willpower or resilience. It’s biology.

We talk about HRT — how to take it consistently, how it should feel when it’s working, and when it needs adjusting. We talk about food that fuels rather than restricts, strength over shrinking, and why rest is just as important as movement. And often, we talk about permission — permission to stop pushing through symptoms that are treatable.

What stays with me most are the moments of relief.
“That makes sense.”
“So I’m not failing?”
“No — your body is asking for support.”

Menopause care works best when it’s individualised, evidence-led and kind. There’s no single protocol — just informed choices, ongoing review, and listening closely to what your body is telling you.

If you’re questioning whether what you’re feeling is “normal”, know this: symptoms that affect your quality of life deserve proper care.

You’re not alone — and you don’t have to navigate this without support.

Why not join MenoMAP - your personal roadmap to menopause taking into account ALL the pillars of lifestyle-medicine tailored to your needs over 6 weeks and packed with evidence based, science backed information from experts. Find out more here:
https://monikagostic.org/menomap-membership

Or, if you want a private 1-2-1 consultation then click here to book
https://calendly.com/helencgoldie/bookings

Here to help you on your journey 💛

31/01/2026

Sometimes you need to REST.

Perimenopause isn’t just about doing more of the “right things”.
Yes, movement, nutrition, sleep routines and HRT adherence matter — the evidence is very clear on that. But so is something we often minimise: rest and recovery.

Hormonal fluctuation in perimenopause affects stress resilience, glucose regulation, sleep architecture, thermoregulation and muscle recovery. When life is relentless (work, kids, mental load), the body’s threshold for stress is simply lower. Pushing through exhaustion doesn’t build resilience — it often worsens symptoms like fatigue, anxiety, poor sleep and weight changes.

I see this pattern every day — and I live it too.

Some weeks my body thrives on strength training, protein prioritisation and early nights.
Other weeks, the most evidence-based intervention is dialling back, protecting sleep, eating regularly, taking my HRT consistently and allowing my nervous system to recover.

Listening to the rhythm of your body is not self-indulgence — it’s physiology-informed care.

So if this week you’re “on the go” and feeling it:
✔️ You’re not failing
✔️ You’re not lazy
✔️ You’re responding appropriately to biological signals

Menopause care works best when we stop fighting our bodies and start working with them.

Lifestyle-medicine-led menopause care isn’t about perfection. It’s about responsiveness.

Rest is not a reward.
Recovery is not optional.
And consistency doesn’t mean intensity — it means sustainability.

Your body is communicating. The science says it’s worth listening 💛

30/01/2026

I’m a clinical pharmacist specialising in menopause care. I prescribe and use HRT — because for many women, it’s life-changing and evidence-based.

But I also know this:
HRT works best when it’s supported by how we live.

Sleep, movement, nutrition, stress regulation and nervous-system support aren’t “extras” — they shape how symptoms show up and how well treatments work.

Menopause care isn’t *either/or*.
It’s personalised, layered, and led by evidence — medical AND lifestyle together.

You deserve options.
And you deserve care that sees the whole picture. 🌿

This is why Dr Monika Gostic Nutrition Ltd and I have poured our expertise into MenoMAP - a foundational program that gives you ALL the tools in the toolkit.

We would love to help you to utilise lifestyle-medicine-led strategies along side pharmacological interventions (if you choose) so you can get the BEST approach to help you navigate YOUR menopause journey.

Click here to find out more (link also in comments)
https://monikagostic.org/menomap-membership

If you're looking for clear guidance, simple strategies, and real support without overwhelm, confusion, or guilt, then we've got you 💗

29/01/2026

Menopause & Healthy Ageing: it’s not one nutrient — it’s the synergy

A recent Climacteric review looking at healthy ageing during midlife and the menopausal transition in Asian populations highlights something important:

👉 menopause support works best when nutrients work **together**, not in isolation.

• Midlife is a critical window for long-term brain, bone, muscle and metabolic health
• Hormonal changes can increase vulnerability to nutrient deficiencies
• Diet quality matters — but targeted supplementation can play a supportive role when dietary intake falls short
• Nutrients such as vitamin D, calcium, omega-3s, B vitamins, magnesium, antioxidants and phytoestrogens may act synergistically to support bone health, cognition, cardiometabolic health and inflammation
• Lifestyle, culture and dietary patterns influence how women experience menopause — meaning ONE SIZE FITS ALL APPROACH DOESN'T WORK

Healthy ageing in menopause isn’t about chasing a “magic supplement”. It’s about:
✔ nourishing the body consistently
✔ supporting hormonal transitions
✔ combining food, movement, sleep, stress regulation and — where appropriate — supplements
✔ personalising care based on symptoms, culture and health priorities

💬 **Bottom line**
Menopause is not a deficit state — it’s a transition. When we support the body with the right foundations, we give women the tools to age with strength, resilience and clarity.

This is why Dr Monika Gostic Nutrition Ltd and I have designed MenoMAP, a foundational course that takes a deep dive into lifestyle-medicine-led approaches to menopause care, individualised to YOUR situation.

Click the link in the comments below to find out more about MenoMAP!!

28/01/2026

Hi everyone, final invite to this FREE webinar on menopause TOMORROW at 7.30pm

We're thrilled that almost 200 people have signed up for our webinar eager to learn about Food, Mood & Menopause - your MenoMAP

But don't worry, there's still time to join us and we'd love to have you 💜

****Link to register in the comments****

‼️ If you already registered then you should have received the link to join, so please check your spam folder and mark us safe 👍

Looking forward to seeing you tomorrow,
Love,

Helen the Menopause Pharmacist & Dr Monika Gostic Nutrition Ltd

Feel calmer and clearer about menopause. Join the free 45 minute MenoMAP webinar Jan 29 to understand symptoms and what truly helps.

28/01/2026

🧠 What the menopause-brain research really says — and why context matters

A new study from the UK suggests that women who are post-menopausal show reductions in grey matter volume in brain areas linked to memory, emotion and attention, and report more anxiety, low mood and sleep problems than pre-menopausal women. It also found that HRT didn’t prevent the structural changes, though it seemed to help slow age-related slowing in reaction time.

But here’s an important perspective:

The UK Biobank study didn’t actually measure menopause stage properly. Simply asking whether a woman has had a period in the last 12 months isn’t the same as tracking hormonal transition — and without detailed staging from pre-peri to post-menopause, you can't isolate the effects of menopause itself from normal aging. Other longitudinal MRI studies do not consistently show that global brain volume loss is driven by menopause stage independently of age.

So what’s going on?

💡 Studies like these can generate hypotheses, but they can’t prove that menopause causes brain shrinkage or dementia — because normal age-related changes and a range of life factors (sleep, stress, cardiovascular health, etc.) contribute to brain health. If you don’t fully separate age from menopause stage, you may wrongly attribute age-related brain changes to menopause itself.

🌱 And this is where lifestyle-medicine-led strategies become vital:

• Good sleep supports memory and mood
• Regular movement helps cognition and mental health
• Balanced nutrition fuels the brain and protects long-term health
• Stress regulation improves resilience in daily life

These are interventions we can act on now, and they support wellbeing at every stage of a woman's hormonal journey 💜

Research is powerful — but its value depends on whether we’re asking the right questions, in the right way, at the right time.