Second Spring Nutrition UK

Second Spring Nutrition UK Virtual nutrition and weight management counselling for peri/post menopausal women
Clare Grace, RD, MSc, PhD

22/11/2025

You won’t necessarily feel it.

But blood pressure can start rising in menopause — and it’s more common than you think.

💬 “I had no idea mine was high — I felt fine.”

This is something I hear a lot.

As oestrogen declines, your blood vessels become less flexible. Midlife stress, sleep issues, and weight gain can all add up — and your heart feels it.

The good news?

There’s lots you can do to help:

🩺 Start by getting your blood pressure checked — it’s the first step

🥗 Add more veg, fruit, wholegrains, and plant-based meals

🧂 Be mindful of salt — especially in processed foods

🏋️‍♀️ Move your body daily (isometric exercise like wall squats can really help)

🍷 Cut back on alcohol

😴 Improve sleep & stress (as challenging as that can be) even in small ways

⚖️ If needed steady, sustainable weight loss helps (every 1kg can lower BP by 1 point)

This isn’t about extremes — it’s about protecting your energy, heart, and health for years to come.

💛 Follow science backed nutrition support with weight and wellbeing in menopause — without guilt or overwhelm.

20/11/2025

If this is you — you’re not alone.

I’m Clare — a menopause dietitian and postmenopausal woman who knows how confusing this stage can feel.

I help women feel like themselves again with science backed support — no guilt, no gimmicks

✨ Follow for nutrition help to support your weight, energy and health in midlife.

Protein in menopause: not too much, not too little — just the right amount.Like Goldilocks, getting the right amount of ...
19/11/2025

Protein in menopause: not too much, not too little — just the right amount.

Like Goldilocks, getting the right amount of protein does matter.

Too little, and you might feel hungrier, lose muscle, and struggle with energy.

Too much, and you could end up with bloating, discomfort and stuck with weight gain.

The sweet spot for most midlife women?

👉 Around 1.2g of protein per kg of body weight per day

And it’s not just about how much

✔️ Spread it across the day (to help with hunger)
✔️ Add in some plant sources (e.g. lentils, beans, tofu,tempeh)
✔️ Focus on real food first

Because your body deserves more than a quick fix—it deserves proper science backed solutions

🧠 Want more realistic, balanced nutrition tips from a dietitian who gets midlife? Hit follow

19/11/2025

If you’ve ever told yourself:

“I should be able to figure this out.”

“I know what to do... I just need more willpower.”

Here’s the truth:

Knowing what to do and being able to do it consistently are two completely different things — especially in midlife.

When you’re tired, stressed, and pulled in 15 directions, white-knuckling your way through the day doesn’t work.

It’s not a willpower problem.
It’s a habit change, mindset and support problem.

Your brain isn’t wired to rely on discipline alone - especially when life feels chaotic.

🤍 You don’t have to figure it all out on your own.
🤍 And asking for help isn’t failure — it’s a smart, science backed step towards real change.

Follow for science-backed, compassionate nutrition advice for real midlife life.

18/11/2025

If you’ve been told to cut carbs to lose weight in menopause, you’re not alone.

But cutting all carbs might be draining your energy, messing with your gut, and making it harder to stay full after meals.

Some carbs — especially high-fibre, minimally processed ones — are actually key to supporting:

✔️ Blood sugar balance
✔️ Appetite regulation
✔️ Gut health (which affects weight & mood too)

🛒 Think:

🥣 Oats
🍞 Wholegrains like rye, barley, and seeded sourdough
🥔 Potatoes with skins
🥦 Beans, lentils, pulses
🍓 Berries + veg + fruit

These foods don’t just nourish your body — they also help reduce cravings and support hormone health.

You don’t need to cut them to see results.

💛 Follow for simple, science-backed advice on managing weight and feeling your best in menopause.

Why your go-to weight loss strategies haven’t worked — and what actually does.If you’ve spent years trying harder, eatin...
15/11/2025

Why your go-to weight loss strategies haven’t worked — and what actually does.

If you’ve spent years trying harder, eating less, and starting over every Monday...

you’re not failing — you’re just following a strategy that wasn’t designed for long-term, sustainable change.

Because here’s the truth:

What worked in your 20s or 30s often stops working in midlife. Your body, your lifestyle, and your priorities have changed — so your approach needs to as well.

❌ The old approach: more restriction, more pressure, more guilt.

✅ What actually works: mindset shifts, smart systems, and self-support.

This isn’t about ‘letting yourself off the hook’
It’s about letting go of what’s not working so you can build something that does.

📌 Save this if you’re ready for a more sustainable way forward.

💬 Which shift feels most relevant to where you are right now?

14/11/2025

You don’t need more willpower — you need this.

If you’re stuck in the cycle of thoughts like:

➡️ “I blew it.”
➡️ “I have no self-control.”
➡️ “I’ll start over Monday.”

You’re not failing.
You’re relying on thought patterns that don’t support long-term habit change.

Try these instead:
🌀 “I can learn from mistakes and make different choice next time.”
🌀 “I’m learning what drives my choices — and that takes time.”
🌀 “I can reset with my next decision — no need to wait.”

Here’s what actually creates sustainable change in midlife:

🧠 A mindset that supports growth — not guilt
🥗 A clear understanding of how nutrition supports your body now
🗂️ Simple systems that make healthy habits feel doable — and repeatable

It’s not about being perfect.

It’s about having the right tools in place so you’re not relying on willpower every single day.

Because the goal isn’t just about losing weight.
It’s building a way of living that supports you — consistently, compassionately, and long term.

✨ Takeaway:
Lasting change happens when mindset, knowledge, and daily habits work together.

📌 Save this if you’re ready to stop starting over.
💬 Which mindset reframe are you working on right now?

If what worked in your 30s isn’t working anymore, there are reasons — and it’s not just biology.Yes, your body has chang...
13/11/2025

If what worked in your 30s isn’t working anymore, there are reasons — and it’s not just biology.

Yes, your body has changed.

Hormonal shifts, increased hunger, stronger cravings, even more insulin resistance — they all play a part.

But it’s also about your life.

More responsibility. More stress. Less time for yourself.

These changes shape your habits and choices — sometimes in quiet but powerful ways.

Midlife weight gain, low energy, and burnout aren’t personal failures.

They’re signs that your body — and your routine — need something different.

This isn’t about willpower or doing more.

It’s about working with your body, your biology, and your reality — not against them.

📌 Save this if you’re ready for an approach that actually fits this season of life.

07/11/2025

Managing menopause symptoms like…

Just when you think you’ve got one under control, another one slides in.

Hot flushes, brain fog, fatigue, weight gain, sleep issues - sound familiar?

Midlife is a lot - but you don’t have to figure it out alone💛

Follow for no drama, science backed nutrition help in midlife

06/11/2025

Is coffee helping or harming in menopause?

Confused by all the mixed messages?

Here’s what the research actually says 👇

✅ Coffee contains polyphenols and fibre that support gut, heart, and metabolic health.
😴 But too much — especially later in the day — can worsen sleep, anxiety, and hot flushes for some women.

If you’re dealing with midlife fatigue, poor sleep, or feeling wired but tired, it might not be about cutting coffee completely…

Instead, try:
– Moving your last cup of caffeinated coffee to mid day
– Swapping to decaf options
– Noticing how you feel and the impact on your symptoms with these changes

💡 You can still enjoy coffee and support your health — it just takes a little strategy.

📖 Want to know what the research really says?

🖱 Tap the link in bio to read my blog.

💛 Follow for calm, clear menopause nutrition advice — with no fear, no fads, and no nonsense.

05/11/2025

You’re not stuck because you don’t know enough about food.

(Though let’s be honest - with all the conflicting advice online it’s hard to know what’s actually helpful)

Between influencers shouting about cutting carbs or ditching entire food groups, it’s no wonder so many women feel overwhelmed - and unsure who to trust.

And even if you’re confident about what’s helpful to eat …following through when you’re tired, stressed, or pulled in ten directions? That’s a different story.

Because sustainable change isn’t just about more food knowledge or more willpower.

It’s also about:

- Your beliefs around food and weight
- The habits you’ve built over years
- The way your midlife brain & hormones affect energy, cravings and motivation
- And the support you have (or don’t have) to help you do things differently

As a menopause dietitian, I help women fuel their bodies well - but also support the mindset, routines and tools that make lasting change possible.

Because you don’t need another plan that tells you only what to eat

You need something that helps you live it in real life.

✨ Follow for real life weight and nutrition support that works in midlife

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Harrogate

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Monday 9am - 4pm
Tuesday 9am - 1pm
Wednesday 9am - 4pm
Thursday 9am - 4pm
Friday 9am - 1pm

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+447874480308

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