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My Menopause Centre

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My Menopause Centre

My Menopause Centre will empower you to take control of your menopause and thrive. Our mission is to empower you to take control of your menopause and thrive.

At My Menopause Centre, founded by Dr Clare Spencer and Helen Normoyle, we believe that knowledge is power. That’s why we strive to empower women to take control of their menopause and thrive, with the help of accessible personalised care and expert information in a supportive community. We have created a new kind of women’s clinic, where we offer a holistic, evidence-based and personalised approach to the menopause. Our team is made up of dedicated menopause practitioners, as well as specialists in nutrition, fitness, sex, psychology and more. Listening is the heart of everything we do. We listen to you to understand your symptoms, goals and needs. We’ll work with you to create a treatment plan that’s right for you.

16/01/2026

✨ A Jane Fonda reminder for anyone running on empty… ✨

If you’re exhausted, it’s your body asking for support — not criticism. Midlife brings a whole new set of demands, and menopause can drain energy in ways that catch even the strongest women off guard.

As Jane Fonda puts it:
“Self-care is not selfish; it’s self-preservation.”

It doesn’t have to mean spa days or big gestures. Sometimes it’s choosing rest over a chore, asking for help, going to bed earlier, eating something nourishing, or simply not pushing yourself through yet another thing you “should” do.

You don’t need permission to look after yourself — but if it helps, here it is. 💛

Here at My Menopause Centre, we're here to support you on every step of your mid-life journey... from expert advice to symptom checkers and live Q&As, our FREE website has everything you need to embrace menopause with confidence, while the specialist menopause doctors in our private clinic are here to provide you with outstanding one-to-one support and care.

Just head here:
https://www.mymenopausecentre.com
Join our Facebook group for community support, expert insights, and our popular Dr. Drop-In sessions, where every question is welcome and no topic is off-limits!
https://www.facebook.com/groups/323129437233730
(Links in the bio)

15/01/2026

Have you joined our Facebook community yet?

During a recent Dr Drop-In session with Dr. Anna Greaves, someone in our community, wanted to know more about the Mirena coil.

"I have a Mirena coil, which I've had for six to seven years now, aged 53. Do I need to get it removed?"

Dr Anna Greaves explained that the Mirena coil is a progestogen‑only IUD that releases hormone into the womb lining with a small amount entering the bloodstream; it’s excellent for controlling heavy bleeding and also provides contraception. How long it stays in depends on why you have it: when used for endometrial protection with HRT it’s typically licensed for five years, for contraception it’s now licensed for eight years, and some women keep it longer under clinical advice.

Whether it needs removing hinges on whether you still need the benefits it provides, it doesn’t have to be taken out simply because it’s a foreign body. If it’s part of your HRT plan for endometrial protection, it would need replacing every five years.

Remember, you don’t have to figure this out alone, join our Facebook community for advice, shared experiences, and support that makes a difference.

Just head here:
💟https://www.facebook.com/groups/323129437233730

14/01/2026

Missed our excellent webinar, “Managing weight gain and gut health in the menopause transition”? You can catch it here!

Just hit the link in our bio or head here:
👉https://www.mymenopausecentre.com/events/register-now-for-our-free-event-managing-weight-gain-and-gut-health-in-the-menopause-transition/

We covered a lot of ground in this lively and interactive session and had many great questions from our audience. Stay tuned till the end to hear Dr. Anna Greaves and Claire Grace shed light on the importance of understanding the changes that happen in our body that can lead to weight gain. They emphasise the role of nutrition and gut health in mitigating these effects. A diet rich in fiber, diverse plant foods, and healthy fats can significantly improve gut health and reduce insulin resistance. Incorporating resistance training and being mindful of emotional eating are also key strategies.

Remember, small, sustainable changes can lead to significant health benefits. It's not just about living longer, but living better. 🌿💪

Here’s what one of our audience, Berni, had to say about the session:

"A fabulous practical session that should be seen by GPs all over the country. I have had gut issues since menopause and struggle to get a doctor to understand that my entire body feels inflamed. Thank you all for making me feel validated that diet is a vital component in reducing that inflammation, not just relying on the medication some GPs seem to hand out like sweeties."

13/01/2026

Our Dr. Drop-In Facebook sessions are popular and an easy way to get your questions answered. Recently, Dr. Anna Greaves was asked:

“Where is the best place to apply oestrogen gel? I apply it on my inner thighs. Four pumps a day, but I'm overweight and feel that I don't absorb it very well. And I'm still having symptoms.”

Oestrogen gel is best applied to clean, dry, product free, hair free skin, commonly the inner thighs or the back of the upper arms. Use one pump per area and rotate sites; if you struggle to find enough skin you can split the dose (for example, two pumps morning, two evening). Let the gel dry for 5–10 minutes before dressing and avoid washing the site for about an hour.

Being overweight is unlikely to reduce absorption if you’re applying correctly, but some people still have persistent symptoms; if that’s you, speak to your GP or a menopause specialist to review dose, technique or alternative formulations.

Remember, knowledge is power, and we’re here to support you. Join our Facebook community for advice and connection.
Just head here:
💟https://www.facebook.com/groups/323129437233730

12/01/2026

Hands up if you’ve started the new year feeling… tired. Not the “I stayed up too late” tired — but that deep, midlife tiredness that seems to wrap itself around your body and your brain.

And when we’re wiped out? Our food choices usually take a nosedive. We reach for quick fixes — biscuits, cakes, that extra coffee — because we’re desperate for energy right now. Totally human… but also one of the quickest routes into weight gain during perimenopause and menopause.

Nutritionist Karen Newby has been talking to us about why this kind of tiredness is so common in midlife — and she’s shared a few simple shifts that can help:

🥬 Boost your iron
Heavier midlife periods can drain iron stores — and without enough iron, your body cannot make energy. Constant tiredness or sugar cravings can be a clue. Time to add more beef, chicken or leafy greens to your meals to level up.

☕️ Cut the late-day coffee
Caffeine feels useful in the moment, but later in the day it can leave you wired, then wiped — and craving more. Karen recommends switching to herbal teas to keep energy steadier.

🥑 Increase magnesium
Most of us aren’t getting enough magnesium, even though it’s essential for energy production. Time to load up on leafy greens, pumpkin seeds, avocados, chia seeds and black beans as great, easy ways to bring levels up.

These small tweaks don’t just help you feel more awake — they can calm cravings, reduce blood-sugar swings and make weight loss far more achievable during perimenopause and menopause.

Karen also reminded us why so many women feel wrung out at this stage of life:
“The problem with our modern-day world is that we just keep going, pushing down on the fight-or-flight pedal, but at the expense of our vitality.”

To read more of Karen’s refreshing advice, cut and paste this link into your browser:
https://www.mymenopausecentre.com/blog/beat-the-menopause-tiredness-trap-and-boost-weight-loss/?preview=true

Here’s to finding a bit more energy — and giving yourself a gentler start to the year. 💛

Karen Newby Nutritionist

Image: Laura Edwards

09/01/2026

This quote from Dolly Parton is such a great sentiment - and paving a new road doesn’t have to mean a total reinvention. In midlife, it often looks like small, realistic shifts that make everyday life feel a bit better.

🥱 Maybe it’s going to bed half an hour earlier.
🍳 Maybe it’s adding breakfast instead of skipping it.
✋ Maybe it’s saying no to something you’d usually push through.
💛 Maybe it’s swapping one habit that drains you for one that supports you.

Menopause can change what your body and mind need. So if the old road isn’t working anymore, it really is okay to adjust it — gently, gradually, and in ways that fit your life.

Here at My Menopause Centre, we're here to support you on every step of your mid-life journey... from expert advice to symptom checkers and live Q&As, our FREE website has everything you need to embrace menopause with confidence, while the specialist menopause doctors in our private clinic are here to provide you with outstanding one-to-one support and care.

Just head here:
👉https://www.mymenopausecentre.com
Join our Facebook group for community support, expert insights, and our popular Dr. Drop-In sessions, where every question is welcome and no topic is off-limits!
👉https://www.facebook.com/groups/323129437233730

08/01/2026

Our recent Facebook Group Dr Drop‑In dug into HRT and several other key topics. Below is a question posed to Dr Anna Greaves by one of our community members:

“I am 46 next month and started the perimenopause last year. I've not found the symptoms severe, though I am experiencing all of the common ones, not on HRT. Should I go on HRT to protect myself against cardiovascular disease and other conditions?”

Dr Anna explains that in perimenopause, HRT is used to manage symptoms by topping up your existing hormones, not to replace them. It’s not prescribed primarily to prevent long‑term risks like cardiovascular disease or osteoporosis at this stage. After you reach menopause and your natural hormone levels fall, HRT still isn’t given solely to reduce disease risk, though it can be part of treatment for existing osteoporosis in some cases.

If you’re wondering whether HRT is right for you, talk it through with your clinician, they can weigh your symptoms, health history and goals to help you decide.

Don’t miss our thriving Facebook community for free advice, honest conversation and genuine support. Let’s support each other through this journey.

Just head here:
💟https://www.facebook.com/groups/323129437233730

07/01/2026

Human connections are vital for our wellbeing. From catch-ups with like-minded girlfriends, the love of family at home to the boost we get from being part of a team at a work, feeling connected really lifts us up in life.

But for some women, midlife can be a lonely time - children leaving the nest, remote working, redundancy from a job that we thought was for life or just generally feeling invisible.

Then there are the confidence-zapping changes that our menopausal bodies can go through that we don’t like to talk about– urgent wees, hot flushes, bloated bellies –adding to that sense of facing life alone.

We’re here to tell you that
a) we are in this TOGETHER and
b) opening up and talking can be a powerful first step towards feeling connected, supported and like yourself again

💗 Knowing where to begin can feel overwhelming - especially if you’re not in a great state of mind. Dr Clare and counsellor Sue Makin have some brilliant suggestions to get you started.
https://www.mymenopausecentre.com/video/4315/

💗 Exercise and self-care can also be fantastic ways to boost your self-esteem and get you in the positive mindset needed to make change.
https://www.mymenopausecentre.com/symptoms/loss-of-confidence-and-self-esteem/

💗 Involve your family. These conversations can feel hard, but research has shown that feeling supported at home can significantly alleviate feelings of isolation.
https://www.mymenopausecentre.com/blog/how-to-talk-about-the-menopause/

💗 Share with like-minded souls. Our Facebook Community is a wonderfully supportive, inclusive, non-judgmental space where everyone is welcome. From our weekly doctor drop-ins to conversations about the ups and downs of menopausal life, you’re just one click away from an incredibly supportive sisterhood.
https://www.facebook.com/groups/323129437233730

We hope these tips help - and please share with anyone in your community who you think could benefit from them. Sharing is caring!

s

06/01/2026

Easing into drinking less this month? Whether it’s for Dry January or longer-term health goals, cutting back may support your weight, sleep and hormone balance more than you think. Alcohol can ramp up cravings, disrupt rest, affect mood and encourage fat storage — all things that feel amplified during menopause.

Sometimes hearing another woman’s story is the motivation we need — and Alana Kirk offers exactly that.
“Sometimes I drank without even thinking about it… so I began observing, journalling and tuning into my patterns and triggers,” the midlife coach recalls.
“Since cutting back, I’m sleeping better, I have more clarity and energy, I’ve lost weight. I feel more alive,” she says.

Her experience is a powerful reminder that reducing alcohol isn’t about denial — it’s about intention, agency and genuine self-care. And if you’re exploring a gentler relationship with alcohol this month, you’re in good company.

To read the full interview head here:
https://www.mymenopausecentre.com/blog/cutting-back-on-alcohol-has-transformed-my-wellbeing-in-the-menopause/

hormonehealth

05/01/2026

January always brings pressure — do more, eat less, reinvent yourself overnight.
But midlife bodies don’t respond to pressure. They respond to support.

That’s why we love Karen Newby’s approach to midlife nutrition. Her philosophy is simple and refreshingly kind: focus on what you can add in, not what you should cut out. As she reminds us, “Your body DESERVES nourishment, not restriction.” And when you nourish your body properly, weight loss often becomes a natural side effect — steadier energy, fewer cravings and a calmer nervous system.

In her new book, The Natural Menopause Method Cookbook, Karen expands on this nourish-not-punish method with practical, science-backed guidance for navigating midlife changes — and making food feel supportive again.

Here are three of her go-to tips to ease out of the festive season with confidence:

💛 Start your day strong
Many women under-fuel early in the day. A protein-rich breakfast (eggs, or porridge topped with seeds) keeps blood sugar steady, curbs grazing and supports hormone balance.
💛 Don’t cut carbs — choose better carbs
Menopause can make us more sensitive to blood-sugar spikes. Swapping to complex carbs (wholemeal bread, brown rice, quinoa) helps keep cravings down and energy up.
💛 Think nourishment, not punishment
Add more protein, fibre and healthy fats — instead of taking foods away. It’s the most sustainable way to support weight loss and wellbeing in midlife.

For more tips, head here:
https://www.mymenopausecentre.com/blog/the-nourish-not-punish-guide-to-menopause-weight-loss/

Here’s to starting the year with nourishment, not pressure. 🌿✨

Image: Laura Edwards

menopausesupport

02/01/2026

The new year is a perfect time to reset and build healthier eating habits - and that includes looking after your gut microbiome. 🌱

In this article, My Menopause Centre’s Dr. Anna Greaves explains what the gut microbiome is, why it matters, and how the foods you eat can support it (or harm it). She also explores the important link between gut health and menopause — yes, hormonal changes can disrupt your microbiome and trigger digestive symptoms.

The good news? Small, sustainable changes to your eating habits can make a real difference. Dr. Anna also discusses whether HRT may play a role in supporting gut health during menopause.

Here are some tips on how to help and support your gut microbiome:

🌱Eat a variety of plants: Aim for 30 different types of plants per week, including fruits, vegetables, grains, spices, herbs, nuts, and seeds.
🍆Boost your fibre intake: Foods rich in prebiotics like artichokes, asparagus, garlic, and legumes help feed your beneficial microbes.
🚫Avoid gut disruptors: Steer clear of high-intensity sweeteners, food additives, and unnecessary medications.
✔️Consider HRT: Hormone replacement therapy might help restore your gut microbiome's diversity during menopause.

Curious to learn more? Head here to read the full article, or paste this link into your browser:
👉https://www.mymenopausecentre.com/blog/a-menopause-specialists-guide-what-you-need-to-know-about-the-gut-microbiome/

01/01/2026

So here we are at the top of a New Year with a clean sheet of paper on which to write an exciting next chapter!

It’s tempting to fall into the ‘New Year, New You’ resolutions trap. But most of us are old enough and wise enough to know that these just don’t work. Instead, we’re about living our best midlife in way that’s meaningful to us.

Someone who is highly revered for living HER best midlife life is the wonderful Liz Earle: beauty entrepreneur, podcaster, mum of 5 – and now grandmother with a 40-something boyfriend to boot. Go Liz!

After decades of being at the frontline of beauty and wellbeing, Liz has worked out a life-fulfilling formula which she shares in her brilliant book A Better Second Half. So what better way to start 2026 than by taking inspiration from some of the pillars that underpin her life:

👉 Prioritise YOU! Move your health and wellbeing up your daily to-do list.
👉 Build in some daily downtime, even if only a few minutes, to take stock of how you’re feeling and what simple health hacks you can add in to make yourself feel better.
👉 Remember that it’s not a race – slow and steady wins the day. Consistency is key and even small wins in the day add up to positive progress!

Following a few simple rituals at the start of each day are also key to Liz’s health and mental wellbeing and we’re delighted to be sharing them with you. Head here to read on:
https://www.mymenopausecentre.com/blog/liz-earles-morning-routine-for-building-healthy-habits/

They only take a few minutes so have a read before you go careering back into daily life and we promise this year will be one to remember!

What are the wellness strategies that you swear by? Tell us in the comments below – sharing is caring! 💗

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Bexhill

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.mymenopausecentre.com/

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