The Lifestyle Health Clinic

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The Lifestyle Health Clinic

Bramhall, Hale & Online Clinic
Specialist Women’s Health Clinic & long term health improvement

17/10/2025

What helps you manage stress might look completely different from someone else.
For some of us, it’s movement and breathwork. For others, it’s journalling, time in nature, or setting firmer boundaries.

Stress can make menopause and perimenopause symptoms more severe, and menopause can make you more sensitive to stress.
It’s a two-way relationship that’s often overlooked.

During menopause, your stress response can shift: lower oestrogen can make your body more sensitive to stress hormones. That’s why what used to work might not feel as effective now.

A big part of managing stress at this stage is learning how to regulate your nervous system. Small, regular practices that help your body feel safe and calm, lower cortisol and can make a real difference over time.

For me, reflexology with has become a new really valuable part of my toolkit. I’ve found acupuncture helpful in the past too. My sticks ever try of yoga with .sleep.yogi last week was a lightbulb moment ( been doing yoga for a while and really finds it really does set her up for the week) , and Pilates is something I keep coming back to as well. Even shorter lunchtime walks still help to reset my system when time is really not on my side.

Sometimes it’s something you do on your own, sometimes it’s with someone else. Katie and I love a good run together, but equally, there are days when we both need time to ourselves!

The point is that it’s about finding the rhythms and habits that support your body to feel more grounded and resilient. And it doesn’t matter that we all do it differently. But we do need to make sure we find a little bit of time to do it.

15/10/2025

Sleep is more than rest. During perimenopause and menopause, it restores hormone sensitivity, especially how the brain responds to oestrogen.

Even small amounts of sleep loss, such as one to two hours less than usual or regular nights under seven hours, can change how oestrogen supports mood, memory and focus.
That’s why disrupted sleep often amplifies symptoms even before hormone levels fall significantly.

Deep, regular sleep protects hormone signalling, cognitive function and metabolic health.
It’s one of the most powerful, evidence-based forms of hormone support we have.

If sleep has become fragmented, try to focus these 3 things - light, timing and temperature:

• Get natural light within 30 minutes of waking
• Keep caffeine minimal and before midday
• Cool the room at night

Small shifts in routine can reset your sleep architecture and how your brain responds to oestrogen.

10/10/2025

Caffeine stimulates the same stress pathways influenced by oestrogen and progesterone.
During perimenopause, early menopause or POI, when these hormones fluctuate, caffeine stays active in the body for longer and its impact on the nervous system intensifies.
That can mean more anxiety, hot flushes, disrupted sleep or energy crashes.

Most of us rely on caffeine as a quick fix especially in the afternoon.
But that extra cup can raise cortisol, delay sleep and increase next-day fatigue.

Instead, try an afternoon reset that supports energy rather than spikes it:

a short walk outside, a glass of water to hydrate, or a protein-rich snack.

Reducing total caffeine and changing when you have it can help restore balance to cortisol rhythm, improve sleep and lower symptom sensitivity.

How to start:
• Cut back gradually rather than stop suddenly
• Swap one for matcha or herbal decaffeinated options
• Keep total intake under 200 mg a day (around two small coffees)
• Avoid caffeine after midday to protect your sleep

Caffeine sensitivity is part of hormonal changes in menopause and perimenopause.
It might not feel much but it’s surprising how a small adjustments can make measurable differences in symptoms, energy, focus and calm.

07/10/2025

Both are influenced by oestrogen.

From around 35 onwards, and even earlier in perimenopause, early menopause or POI, falling oestrogen affects how your blood vessels expand, cholesterol is processed and how your body regulates your blood pressure.

As these systems change, the risk of heart disease, stroke and cognitive decline ( brain function) begins to rise significantly, often before symptoms appear.

After menopause, women are up to three times more likely to develop high blood pressure.
Cardiovascular disease becomes the leading cause of death in women over 50.

That’s why blood pressure checks belong in every menopause assessment.
It is not just a number. It is a marker of your vascular health and longevity.

There is no one-size-fits-all approach, but lifestyle medicine provides tools that help most women.
Regular movement, fibre-rich food, leafy greens, potassium-rich fruit, stress regulation and good quality restorative sleep all support your blood pressure, heart and hormone health.

Borderline readings are not reassuring. Evidence shows that tighter control protects the heart, brain and blood vessels over time.

Menopause marks a fundamental heart health shift.
Blood pressure checks are not just needed for HRT prescribing.
Annual reviews are essential- if you don’t think you’ve had one please do check!

A blood pressure check is included in our health checks but if you can’t get to see us many local pharmacies also offer free blood pressure checks too.

(Blood pressure machines are easy to order too, to keep at home if that’s convenient. )

06/10/2025

When we talk about mood, focus, and emotional stability in perimenopause, the conversation often stops at oestrogen.

But it’s not the only hormone involved.

Testosterone and progesterone play powerful roles in how your brain performs and copes with stress — and when all three begin to fluctuate, the effects can be profound.

Oestrogen is the brain’s master regulator.
It boosts the production of brain-derived neurotrophic factor (BDNF), the protein that helps nerve cells grow, repair, and communicate.
As oestrogen levels fall, BDNF activity drops too. That’s one reason concentration, motivation, and mood can feel harder to sustain.

Testosterone drives focus, confidence, and motivation.
It supports dopamine — the brain’s “drive” chemical and helps translate intention into action.
Lower testosterone levels can make it harder to find energy or enthusiasm, even for things you usually enjoy.

Resistance training helps here: it temporarily boosts testosterone sensitivity and reawakens that internal sense of capability.

Progesterone is the brain’s stabiliser.
It interacts with GABA , a calming neurotransmitter, that reduces stress and promotes sleep.
As progesterone fluctuates, the brain’s stress response becomes more reactive and sleep quality often changes.
Strength training helps regulate cortisol and supports deeper recovery, the balance progesterone once provided naturally.

Together, these three hormones shape how resilient, focused, and emotionally steady you feel.
When their influence declines, lifestyle medicine , especially strength training, becomes the way to restore many of those lost signals.

It’s not about aesthetics.
It’s about living well for longer with a brain and body that stay connected, capable, and strong.

03/10/2025

We had you at 30, didn’t we?
Because in menopause nutrition, 30 really is the magic number.
And we love easy ways to remember things.

30g protein per meal – Oestrogen supports muscle, and as it declines so does metabolism. Hitting 30g at each meal protects strength, bone health and steady energy.

30 plant points a week – Every different fruit, vegetable, bean, pulse, nut, seed, herb or spice feeds a different gut microbe. A diverse gut supports digestion, immunity, mood and hormones. Your gut microbiome is an absolute powerhouse that works better regulate these systems when it is fed with variety.

30g fibre a day – Fibre lowers cholesterol, supports bowel health and your gut microbiome and helps balance blood sugar. This balance becomes especially important in menopause, when changes in your hormones can affect your weight, energy and long-term health.

And finally - enjoy every single bite. Because food is not just fuel. It’s connection, pleasure and an important part of wellbeing. And we should enjoy it!

If this feels like a lot, remember you don’t need to get it perfect all at once. Small, simple swaps add up to a big difference for your health and how you feel every day in menopause. Start with one for a week and do that regularly before adding in the next step.

25/09/2025

We are delighted that Helen can join us for our mini retreat with and .sleep.yogi .
Dually qualified as a pharmacist and nutritionist, Helen is passionate about helping women feel confident and empowered when it comes to food, weight, and wellbeing. At our retreat, she’ll be diving into the hot topic of weight loss injections – cutting through the noise and confusion to explain what they are, how they work, and what you really need to know whether you’re considering them, already using them, or thinking about weaning off.

This is your chance to get clear, honest answers from an expert and pick up practical tips to support your health, whatever your goals.

And just look at the gorgeous menu we have lined up for you which we have exclusive use of at the end of the retreat.

Promotional rates for rooms end this weekend! Ticket link in our bio above or comment below if you would like the link sent directly to you.

Join us for a morning of connection, learning, and open conversation designed to help you feel your best.

Address

Sydall Road
Bramhall
SK71AD

Website

http://www.thelifestylehealthclinic.co.uk/

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