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Nutritious Health For Menopause

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Nutritious Health For Menopause

Registered Nutritional Therapist and Nutrigenomics Practitioner, for Menopause ANP & BANT registered

Download my FREE Guide to a healthy menopause' www.nutritioushealth.co.uk

11/04/2025

For all the reasons highlighted here it really is the priority exercise in menopause. This does not mean hours in the gym on machines, it can simply be resistance bands, dumbbells or kettle bells at home. I started out weak with little muscle, but the difference in my posture, joint pain and strength is now really paying off. I was a cardio girl through and through running spinning etc but I just felt depleted doing this and I was not gaining anything other than feeling more exhausted. I may still do a 10min HIT of run intervals 1-2 times a week for additional cardio but that is it my priority is strength workouts.

I have a family history of osteoporosis and I am determined to try and avoid this. Strength training can meet you at what ever stage you are at in life, everyone can build muscle. Working with a personal trainer can be great even if it's just to get you started and give you a program, but there is also lots of FREE beginners resistance band training you can do via U tube.

Have you started strength training? if so what is your favourite exercise? 👇

08/04/2025

The science on what exercise to do and how long for can be ever changing however if there is one thing that everyone has settled on now is that strength/resistance training is the way to protect your health for the future. I am not talking about lifting heavy weights for hours in a gym in fact some of the science says 20min of strength training every day gives you just as much benefit. Now doesn't that sound more achievable followed by a ten min walk after each meal? none of this taking out an hour of your day.

The amazing thing about strength training is it meets you where ever you are in life. If squats unassisted are too difficult for you then try them onto a chair. Don't
pressure yourself to do full press ups on the floor if you are not ready try them against the wall. Every small message you send to your muscles counts and
builds up the muscle memory.

Having a personal trainer of course would be amazing even if it is just to get started and set your workout structure, but if not u tube has lots of FREE resources. HASS FIT have some great timely strength training sessions on u tube that can all be done at home just with bands you then get to know your own strength rather than trying to lift heavy weights.

Look at the list of benefits you get!! we all need this through menopause. Of course always consult your GP or physio if you have injuries or reasons that could
prohibit you from doing certain things.

I did not start out strong but step by step I am getting there it has helped my posture, metabolism, joint pain, strength and much more. Now of course any exercise or just movement is fantastic for you I would never count out any form of
exercise but would encourage everyone that can to give this ago. Let me know your experiences with strength/resistance training or if you are going to give it a try share how you get on 😀

05/04/2025

Do any of these sound familiar? this is a very common picture I see in clinic, many people do not know they have tissue with their blood sugars until they get diagnosed pre-diabetic which is also more common than you think during peri and menopause. The risks go from 5-10% to 24-30% post menopause of women who might be impacted so this is really something we need to pay attention to. Here are some key tips for you to get started today but if you need further support please DM me.

1-Prioritise a Balanced Diet 🥗🍓🍗 Focus on whole, nutrient-dense foods like vegetables, whole grains, lean proteins, and healthy fats. Avoid refined sugars and processed carbs, which can cause spikes in blood sugar. Choose foods with a low glycemic index (GI) to help maintain steady blood sugar levels.

2-Stay Active 🏃‍♀️🚴‍♂️💪 Regular physical activity, such as walking, cycling, or strength training, helps improve insulin sensitivity strength training increases muscle and this organ protects you from insulin resistance.

3-Manage Stress 🧘‍♀️🌿💆‍♂️ Chronic stress can raise blood sugar levels due to the release of stress hormones like cortisol. Practice stress-reducing activities such as yoga, meditation, deep breathing exercises, or even spending time outdoors.

4-Get Enough Sleep 🛏️💤🌙 Poor sleep or sleep deprivation can disrupt blood sugar regulation and insulin sensitivity and make you reach sugar the next day

04/04/2025

Myo-Inositol has so many far reaching impacts on your health stay tuned this week when I talk more about signs your blood sugars may be struggling in perimenopause or menopause. Curious about how myo-inositol can support your wellness? Send me a DM to learn more! 💬👇

02/04/2025

1-Simple quick release carbohydrates with a high glycemic load such as white
and whole wheat bread, rice & pasta, breakfast cereals and cereal bars, cakes, cookies, potatoes fries, chips and rice crackers, tropical fruits, sweetened
dairy products such as fruit yogurts and milk.

2-SUGAR yes all kinds your body still recognises it all as sugar cakes, pastries, sweets, honey, tropical fruits (bananas, pineapple, all melon, grapes, mango, all
dried fruit)

3-Stress and/or lack of sleep as this release’s cortisol into the blood stream which increases our blood sugars

4-Skipping meals and lack of protein at each meal

5-Alcohol will cause a blood sugar spike and excessive amounts can cause a blood sugar dip both of these situations can behind the cause of night time waking in the menopause

6-Caffeine as it can raises cortisol levels therefore blood sugars

7-Lack of exercise and/or lack of muscle both of which support insulin sensitivity

8-Eating/snacking on a constant basis

9-A diet lacking in protein which leads to a lack of satiety. This can then lead to cravings but also you feeling tired and making poor food choices or needing to snack to keep your energy levels up

10-Diet lacking in fibre you need this so slow down the blood sugar spikes

29/03/2025

Creatine is not just for athletes it can be really helpful for lots of women in menopause and a great compliment to strength training but as you can see it's benefits are quite wide reaching. As this supplement has been used in the fitness space for so long it has been and continues to be really well studied.

If you have found creatine or have questions please comment 👇

28/03/2025

Menopause is a time of transition and as our bodies change we have to listen to what it is telling us, be kind to ourselves and make some amendments to our diet, supplements, exercise and lifestyle habits to support what your body needs.

It is time to let go of perfection and what does not serve you small changes in habits equate to huge steps long term.

What habit are you going to change today? 👇

26/03/2025

B12 deficiency is something I see in frequently in my clinic this vitamin is essential for brain health, nerve function, and red blood cell production. It supports memory, mood, and cognitive function, with low levels linked to an increased risk of Alzheimer's and other neurodegenerative diseases.

A recent study has shown that people with the low end of what we call 'normal' levels may struggle with decreased cognitive processing we see this in what we call subclinical B12 deficiency this is why it is so important to get your levels checked.

Now clients ask why am I low in B12? well there can be many reasons but here are some of them. Diet e.g vegan, poor absorption, decline in stomach acid as we age, medications, genetics, pernicious anaemia like everything we are all individual and one size never fits all.

Hope you find this useful and remember to always get your symptoms checked if you are concerned. 😀

24/03/2025

A great lunch option now the weather is warming up make enough for a couple of days enjoy 😃

Ingredients
2 skinless chicken breasts, cooked and shredded
1 medium carrot, grated
1/4 cucumber, grated
1/2 small red onion, grated
2 handfuls bean sprouts
Small handful fresh mint leaves
1 red pepper, sliced
25g unsalted cashew nuts, roughly chopped

Dressing
1/2 tbsp olive oil
1/2 tsp tamari
1/2 tsp sesame oil
1/2 tsp grated ginger
1 small garlic clove, peeled and crushed
1/2 lime, juiced

Method
1. Mix all the vegetables, mint, nuts and chicken in a bowl.
2. Mix together the dressing ingredients in a bowl. Pour over the salad, mix well and serve.

22/03/2025

Selecting the right protein powder can be confusing hope this guide helps. 😃💪
If you have a brand you love please share in the comments below 👇

💪🏼

21/03/2025

If you think you would like to work with me but you are unsure which one of my 1-2-1 programs you would like why not book a FREE call to discuss where you need support how I work and see if it is a match for you.

If you feel you would like more time I offer a paid one hour Navigating your menopause call which includes the below:

Completion of short questionnaire in advance
1 hour call
Menopause nutrition & lifestyle advice
Menopause handout including recommendations & recipes provided after call
Sign posting to resources
Advice on testing
Ask any questions
Discount off one of my programmes after completing this call

Your can book either via my bio look forward to hearing from you 😃

19/03/2025

Urinary tract infections (UTI’s) can be common in menopause and there are several complex reasons for this, but I will break it down into easier terms. Oestrogen naturally helps our body produce its own antimicrobials to fight off bacteria, it also improves the strength of the urinary tract tissue. Oestrogen also supports good levels of bacteria in the va**na to flourish such as lactobacilli and keeps a healthy pH balance.

So yes, much like our GUT microbiome we also have a va**nal microbiome dedicated to keeping the levels of bacteria in check fascinating. During this period of loss of oestrogen, you can also develop genitourinary syndrome of menopause (GSM) where you may struggle with va**nal atrophy which can result in thinning of the skin therefore making it more sensitive to the urine and can give you that burning sensation like a UTI.

So, what are the signs to look out for with a UTI?

Well always get your symptoms checked by a doctor specially to work out if you have a UTI caused by bacteria or GSM however you may experience some of the below, but this is not an exhausted list.
-Burning pain when you wee
-A strong smell to your urine
-Frequent urination
-Cloudy urine or spots of blood
-Pain in your lower stomach and possibly round to the kidney area
-A bad infection may also result fever, chills, and nausea

If you have been impacted by the above, please reach out nutritional therapy can do so much to support urinary tract infections and getting your va**nal microbiome into a good place. Finding the root cause is key look forward to hearing from you.

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Cirencester

Opening Hours

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

Website

http://www.nutritioushealth.co.uk/

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