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 approa

ch 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.

22/08/2025

We can’t stop laughing at this hilarious but pertinent quote from American comedian Ellen Degeneres:

'Why do they say we’re over the hill? I don’t even know what that means and why it’s a bad thing. When I go hiking and I get over the hill, that means I’m past the hard part and there’s a snack in my future.”

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

20/08/2025

The world seems to turn a bit more slowly in August making it the perfect opportunity for a personal reset whether that's learning more about HRT, getting on top of our sleep or that midlife conundrum: how to say no.

☀️ Stop being a people pleaser
Keep saying ‘yes’ when you want to say ‘no’? Take heed from Fiona Whitfield.

Fiona knew something wasn’t right in her life as she approached her 50th birthday. But it wasn’t until the menopause set in and her hormone levels started to shift that she found the strength and confidence to make some changes for the better.

‘The menopause has enabled me to ask: ‘Who am I, what do I want to be and what do I want to do with my life?’ the 58-year-old fitness trainer from Lewes, East Suss*x tells us.

‘I’ve started cold water sea swimming, for example - I decided ‘work less, swim more’ was a better way to live! And I’ve been dating 21st century-style using dating apps. I’ve even got involved in writing a book!’

Fiona is testament to the life-changing power that lies within all of us at this special stage in life – sometimes we just need to tune in. So bravo Fiona – you’re an inspiration to us all!

To read Fiona's story, head here:
👉https://www.mymenopausecentre.com/menopause-stories/fiona-whitfield-58-a-personal-fitness-trainer-from-lewes-east-suss*x/

18/08/2025

We love this time of year - a moment to enjoy some well-deserved downtime but also an opportunity to recharge and refocus on what we want to achieve when the new autumn ‘term’ starts.

Hearing the stories of other women can help inspire and guide us at these times of contemplation and none shine brighter in the midlife trailblazer space than the one and only Davina McCall.

Davina started her menopausal mission around the same time that we launched My Menopause Centre and we’re so inspired by what she’s achieved in that time.

What makes her stand apart from many others is the authenticity that she brings to the menopause conversation, her no holds-barred approach to life, her unabashed honesty.

And yet, when she started talking HRT (hormone replacement therapy) she felt so ashamed she couldn’t tell anyone.

Davina? Tongue-tied? It’s hard to believe but head here to read Davina explain why she felt that way and how, today, she couldn’t feel more differently.
👉 https://www.mymenopausecentre.com/five-mins-five-qs/davina-mccall-onwhy-hrt-is-her-secret-weapon/

We hope you find her words inspiring. It's a lesson in educating ourselves, shows how knowledge really is power and that, without the existence of a one-size fits all approach to menopause, we all deserve the right to choose the path that's best for us.

Know someone else who might be interested? Share with your community. After all, knowledge is power 💪

15/08/2025

We love this quote from Brené Brown because it beautifully captures the truth of mid-life—yes, it’s complex and unpredictable, but it’s also rich with growth, transformation, and unexpected joy. The “messy middle” is where we truly come into our own:

“The middle is messy, but it is also where the magic happens.”

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

13/08/2025

Do you smell differently to how you used to?

‘It's not uncommon for body odour to change during the menopause,’ explains Dr Clare. ‘Hot flushes cause the body to sweat more and a permanent change in odour can be caused by changes in hormone levels.’ Add warmer temperatures into the mix and it can be a perfect storm.

Switching to natural fabrics like linen and cotton will help reduce perspiration. It might also be worth investing in a stronger deodorant (talk to your pharmacist). HRT has been proven to help ease symptoms.

However, it’s worth knowing that your sense of smell can also change in the menopause, so you may smell sweeter than you think!

Head here to find out more about menopause-related changes to body odour:
https://www.mymenopausecentre.com/symptoms/body-odour/

Knowledge is power 💪. Find this information helpful? Why not share with your community! ♥️

-effects

11/08/2025

We’re champions of midlife femininity and know that ageing is a privilege but for some of us, there’s nothing like a pending holiday to make us feel just a little bit frustrated about our meno-bellies. With menopause weight gain affecting around 50% of women, we’re probably not the only ones!

Don't lose heart, says Harley Street dietician Nigel Denby. Ditching fad diets and going back-to-basics can make a world of difference to our middles (and state of mind). Here are some of his top tips:

👉Set realistic expectations and be clear on your reason why. What ever it it is, if it matters to you, there’s your reason for change

👉Eat slowly and mindfully. ‘Savour every meal and every mouthful. Mealtimes shouldn’t be a sprint,’ Nigel says. ‘Eating this way makes it more satisfying and allows your body to feel full.'

👉Plan ahead. ‘Planning meals and snacks will help you to stay in control and fuel your body with the nutrition it needs to thrive.’

👉Movement matters … so get your steps in!

👉Consider strength exercise as part of your weight management regime. It’s the most efficient method for increasing muscle mass, metabolic rate and changing body shape.

After years of helping thousands of women shift menopausal pounds his weight management advice is really worth listening to. You can read more about the causes of menopause weight gain and what you can do about it in his brilliant blog.

Just head here to read more:
👉https://www.mymenopausecentre.com/blog/9-expert-tips-for-midlife-weight-loss/

And please share with your community 👯‍♀️

Have you found a way to keep your meno-belly at bay? Tell us in the comments below 🙏🏼

Nigel Denby Dietitian

08/08/2025

We love Pamela Anderson’s take on “life-ing” because it reframes aging as a vibrant, ongoing journey rather than something to resist. It’s a refreshing reminder that embracing who we are now is far more powerful than chasing who we once were!

“I like to say the word ‘life-ing’ instead of ageing. Chasing youth is just futile. You’re never going to get there, so it’s like, why not just embrace what’s going on.”

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

06/08/2025

We're often asked whether HRT (Hormone Replacement Therapy) needs to be stored in a particular way - especially when travelling to warmer climates.

Dr Clare says 'The general rule is to store products at room temperature and keep them in their original packaging. For example:
👉 for a gel, store below 25°C
👉 for tablets and capsules, keep them in their original blister pack and outer carton as this will protect them from moisture
👉don’t open individual patches till you are ready to use them. Testogel sachets can be fiddly. Try making a very small opening in the sachet – for example, cut off a corner and then fold over the top and secure with a bag clip/bulldog clip/hair clip. Testim tubes are slightly easier to use in that you can squeeze out your fraction of the tube (usually one-tenth a day) and then screw the lid back on again.
👉 keep lids on bottles of gel and screw tops on a tube'

Just head here to read more:
https://www.mymenopausecentre.com/gp-resources/storing-your-hormone-replacement-therapy-hrt-products/

Find this information helpful? Knowledge is power 💪 - why not share with your community! ❤️

04/08/2025

Going on holiday during the menopause can bring a new set of challenges – brain fog can compound travel prep overwhelm, hot flushes can take the fun out of poolside lounging, then there’s the practical side to think about – like travelling with HRT.

So here are Dr Clare's top tips to make the countdown, the journey and your time away that little bit more pleasurable. Happy holidays!

☀️ Holiday hack #1: Pack smart
Opt for natural fabrics like cotton and linen in sun-reflecting lighter colours to keep you cool during the day. Avoid synthetic nightwear to keep night sweats at bay.

☀️ Holiday hack #2: Be HRT savvy
“What you can take abroad and how much varies from country to country,” says Dr Clare. “For most countries, HRT should be fine but check the Government’s latest advice on the country you are visiting. Make sure you have your prescription with you and always carry medicines in the original, correctly labelled packaging.”

☀️ Holiday hack #3: Beat brain fog
A foggy brain can make holiday prep hard work and stressful. Show yourself some brain-fog busting TLC in the run up to your trip – get some early nights, keep hydrated and clear your head with a walk around the block. Get all your essential documents ready several days before you travel, use reminder alerts on your phone and share the load with partners and children.

☀️ Holiday hack #4: Reduce travel overwhelm
Travelling during the menopause transition can suddenly feel overwhelming. Ease pressure by building in plenty of time to get to the airport. Stuck in the longest check-in queue? Take some deep, calming breaths.

☀️ Holiday hack #5: Store your HRT correctly
When you get to your destination “Check to see if there is specific guidance for the HRT you are taking in the patient information leaflet that comes with your HRT,” advises Dr Clare.

For more great holiday travel tips and advice, just head here:
https://www.mymenopausecentre.com/blog/travel-tips-every-menopausal-woman-needs

01/08/2025

On Facebook this week, Dr Clare offered her expert insight into a question about HRT:

“Can HRT patches like Evorel Sequi cause stomach or digestive issues?”

Dr. Clare explains that while HRT patches like Evorel Sequi can cause digestive issues such as bloating, indigestion, or mild changes in bowel habits, these side effects are not common. If symptoms appear when starting HRT and quickly settle, they’re likely to be harmless. But, if digestive or bowel changes persist, it’s important to consult your GP to rule out other causes.

For more trusted support and expert advice, join our weekly Dr. Drop-In sessions via our Facebook community!

Remember knowledge is power and we’re here with you every step of the way. ❤️

Check out the free evidence-based resources on our website or join our Facebook community for support, expert insights, and our popular Dr. Drop-In sessions, where every question is welcome and no topic is off-limits!

Just head here:

📖https://www.mymenopausecentre.com
💟https://www.facebook.com/groups/323129437233730

👩‍⚕️If you'd like to speak to Dr Clare or one of the other menopause doctors in our specialist clinic, head here to book an online appointment: https://www.mymenopausecentre.com/book-appointment/

31/07/2025

We love this quote from Emily Ratajkowski because it celebrates self-acceptance and reminds us that beauty isn't something to chase—it's something we already possess. Embracing our skin at mid-life is a powerful act of self-love and confidence:

“To love your skin is to embrace the natural beauty you were born with.”
Emily Ratajkowski

We’re all in this together, and having a strong support system makes all the difference. At “My Menopause Centre”, we’ve got you!

From expert advice to symptom checkers and live Q&As, our website has everything you need to tackle menopause with confidence.

Check it out and let’s make this transition as smooth as possible. You’re not alone, we’re here every step of the way!

30/07/2025

Catch up with our webinar - Mastering Your Skin & Hair Through The Menopause Transition

We love leading dermatologist Dr Sam Bunting's straightforward approach to looking after midlife skin so we were thrilled when her brilliant colleagues, Dr Mia Steyn and Dr Rishika Sinha from her Harley Street clinic joined us to share their expert insight our webinar last week. For example, did you know that in the first 5 years after the menopause, you lose about 30% of the collagen in your skin?

If you missed it, fear not, you can catch it here. We discussed:
💠The impact of the menopause transition on our skin and hair, from peri- to postmenopause
💠The most common skin and hair concerns women may experience during this stage
💠The importance of sunscreen during menopause, and any additional skincare precautions women should take to protect their skin from aging and damage
💠Finding your perfect skincare routine and getting the right ingredients, at the right strength, in the right combination – morning and night

We were joined by women from all over the world and had lots of great questions, so stay tuned to the end! Here’s what Flor had to say about it:

“Thank you so much for all that great information, practical tips, and affordable, great lady doctors, great webinar.”

Whether you’re dealing with troublesome skin conditions or simply seeking to enhance your natural radiance, this webinar is for you. Happy viewing!

Just head here:
👉https://www.mymenopausecentre.com/events/get-the-glow-mastering-your-skin-hair-through-the-menopause-transition/

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Opening Hours

Monday	09:00 - 17:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00

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http://www.mymenopausecentre.com/

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