Hampshire Health and Hormones

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Hampshire Health and Hormones

Managing menopause, PMS, hormone health, and lifestyle diseases.

Work with GP & lifestyle medicine doctor, Dr. Katie Hodgkinson, to ‘Get back to feeling like you again!’

25/07/2025

If your gut’s unhappy, your hormones probably are too.

Here’s how to support both with simple, doable changes:

🥬 𝑨𝒅𝒅 𝒇𝒍𝒂𝒙𝒔𝒆𝒆𝒅 𝒅𝒂𝒊𝒍𝒚 – Helps flush out excess oestrogen and feeds your good gut bugs.
🧂 𝑷𝒂𝒖𝒔𝒆 𝒖𝒍𝒕𝒓𝒂-𝒑𝒓𝒐𝒄𝒆𝒔𝒔𝒆𝒅 𝒇𝒐𝒐𝒅𝒔 – Two weeks off can ease bloating and help balance your mood.
🦠 𝑰𝒏𝒄𝒍𝒖𝒅𝒆 𝒇𝒆𝒓𝒎𝒆𝒏𝒕𝒆𝒅 𝒇𝒐𝒐𝒅𝒔 – Just a few servings a week help keep your microbiome happy.
🫖 𝑺𝒘𝒂𝒑 𝒐𝒏𝒆 𝒄𝒐𝒇𝒇𝒆𝒆 𝒇𝒐𝒓 𝒉𝒆𝒓𝒃𝒂𝒍 𝒕𝒆𝒂 – Ginger and peppermint can calm your gut and ease PMS.

Which of these are you already doing, or thinking of trying?

23/07/2025

Struggling with brain fog, low energy or mood swings in the morning? 🌞

A few small changes can help support your hormones and ease the start of your day.

Try this simple routine for better hormone balance:

💧 𝓢𝓽𝓪𝓻𝓽 𝔀𝓲𝓽𝓱 𝔀𝓪𝓽𝓮𝓻 𝓫𝓮𝓯𝓸𝓻𝓮 𝓬𝓪𝓯𝓯𝓮𝓲𝓷𝓮 – Hydration first helps wake up your system and supports natural cortisol levels.
🌞 𝓖𝓮𝓽 𝓷𝓪𝓽𝓾𝓻𝓪𝓵 𝓵𝓲𝓰𝓱𝓽 𝔀𝓲𝓽𝓱𝓲𝓷 𝟑𝟎 𝓶𝓲𝓷𝓾𝓽𝓮𝓼 – Light in the morning helps regulate your sleep-wake cycle and hormone production.
🥣 𝓔𝓪𝓽 𝓪 𝓹𝓻𝓸𝓽𝓮𝓲𝓷-𝓻𝓲𝓬𝓱 𝓫𝓻𝓮𝓪𝓴𝓯𝓪𝓼𝓽 – Helps stabilise blood sugar and supports energy and focus.
🚶‍♀️ 𝓜𝓸𝓿𝓮 𝔂𝓸𝓾𝓻 𝓫𝓸𝓭𝔂 𝓰𝓮𝓷𝓽𝓵𝔂 – Even light movement can support mood, circulation, and hormone health.
🧘‍♀️ 𝓣𝓪𝓴𝓮 𝟓 𝓶𝓲𝓷𝓾𝓽𝓮𝓼 𝓽𝓸 𝓫𝓻𝓮𝓪𝓽𝓱𝓮 𝓸𝓻 𝓳𝓸𝓾𝓻𝓷𝓪𝓵 – Supports lower stress and a more balanced nervous system.

Consistency matters more than perfection. Start with one or two changes and build from there.

📌 𝐒𝐚𝐯𝐞 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 to build a routine that works with your body, not against it.

22/07/2025

Let’s talk about your cycle 🩸

Hormones shift with age, stress, and lifestyle changes, and your menstrual cycle is often one of the first places those changes show up.

𝐇𝐚𝐬 𝐲𝐨𝐮𝐫 𝐦𝐞𝐧𝐬𝐭𝐫𝐮𝐚𝐥 𝐜𝐲𝐜𝐥𝐞 𝐜𝐡𝐚𝐧𝐠𝐞𝐝 𝐨𝐯𝐞𝐫 𝐭𝐡𝐞 𝐥𝐚𝐬𝐭 𝐲𝐞𝐚𝐫?
🔘 𝑌𝑒𝑠, 𝑖𝑡’𝑠 𝑎𝑙𝑙 𝑜𝑣𝑒𝑟 𝑡ℎ𝑒 𝑝𝑙𝑎𝑐𝑒

🔘 𝐴 𝑙𝑖𝑡𝑡𝑙𝑒 𝑖𝑟𝑟𝑒𝑔𝑢𝑙𝑎𝑟

🔘 𝑆𝑡𝑖𝑙𝑙 𝑟𝑒𝑔𝑢𝑙𝑎𝑟

🔘 𝐼 𝑛𝑜 𝑙𝑜𝑛𝑔𝑒𝑟 ℎ𝑎𝑣𝑒 𝑎 𝑐𝑦𝑐𝑙𝑒

Your period is more than just a monthly visitor. It’s a key sign of what’s going on with your health and hormones.

💬 Vote in the poll and feel free to share your experience in the comments. You’re not alone in this.

21/07/2025

Dry, dull, or reactive skin in midlife? You’re not alone ✨

Hormonal changes during perimenopause and menopause affect collagen, hydration, and elasticity. But small tweaks to your skincare routine can really help.

Here are 7 simple steps to support your skin through menopause:
🌿
𝑯𝒚𝒅𝒓𝒂𝒕𝒆 𝒊𝒏𝒔𝒊𝒅𝒆 𝒂𝒏𝒅 𝒐𝒖𝒕 – Sip water throughout the day and use a rich moisturiser to keep your skin supple.
🧴
𝑼𝒔𝒆 𝒈𝒆𝒏𝒕𝒍𝒆 𝒄𝒍𝒆𝒂𝒏𝒔𝒆𝒓𝒔 – Swap foaming face washes for creamy, non-stripping ones that protect your barrier.
💧
𝑨𝒅𝒅 𝒉𝒚𝒂𝒍𝒖𝒓𝒐𝒏𝒊𝒄 𝒂𝒄𝒊𝒅 – A moisture magnet that helps plump and hydrate menopausal skin.
🧂
𝑪𝒖𝒕 𝒃𝒂𝒄𝒌 𝒐𝒏 𝒂𝒍𝒄𝒐𝒉𝒐𝒍 𝒂𝒏𝒅 𝒔𝒖𝒈𝒂𝒓 – They can trigger inflammation and make skin look puffy or dull.
🌞
𝑨𝒍𝒘𝒂𝒚𝒔 𝒘𝒆𝒂𝒓 𝑺𝑷𝑭 – Hormonal shifts can lead to pigmentation, so daily sun protection is essential.
🥗
𝑬𝒂𝒕 𝒔𝒌𝒊𝒏-𝒍𝒐𝒗𝒊𝒏𝒈 𝒇𝒐𝒐𝒅𝒔 – Omega-3s, antioxidants, berries, leafy greens and oily fish all support healthy skin.
😴
𝑷𝒓𝒊𝒐𝒓𝒊𝒕𝒊𝒔𝒆 𝒔𝒍𝒆𝒆𝒑 – Night-time is when your skin repairs. Good rest is one of your best beauty tools.
📌
𝐒𝐚𝐯𝐞 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 if you’re ready to care for your skin with what it truly needs in this season 💛

******er

20/07/2025

When hormones are out of balance, everything can feel harder🌙

Your energy, mood, sleep and even your outlook on life can be affected 🌼

This amazing client came to me struggling with night sweats, brain fog, extreme fatigue, insomnia and joint pain 🤕

She knew something was wrong but was not sure where to begin. 🧡

After a full lifestyle review, targeted testing and a personalised plan to support her iron levels, testosterone and sleep, the changes were incredible 📝

In just a few months, the night sweats stopped, the brain fog lifted, her energy returned and life started to feel good again. 🌸

You do not have to stay stuck in exhaustion or discomfort. 💛
With the right support, it is possible to feel like yourself again. 🌿

📌 Ready to feel better? Book an appointment online via https://healthandhormones.co.uk/booking/ (link in bio).

19/07/2025

Ever wake up drenched in sweat just before or during your period? 😰 You’re not alone, and no, it’s not just in your head.

Night sweats aren't only a menopause thing. They can happen during your regular cycle too, and they’re often brushed off. But your hormones are behind the scenes pulling strings, and sometimes that shows up as... sweat. Lots of it 😅

Here’s what could be going on 👇

🌀 Hormone fluctuations
Just before your period, oestrogen and progesterone levels drop. That dip can throw off your body temperature and trigger night sweats.

🔥 Prostaglandins rise
These compounds help your uterus contract, but they also raise body temperature and inflammation.

😴 Sleep gets disrupted
Hormonal changes mess with your sleep cycle, making you more sensitive to heat and more likely to wake up sweating.

🧠 Stress levels rise
If you feel more anxious or emotional before your period, that’s cortisol kicking in. High stress can affect both sleep and body temperature.

☕ Caffeine or alcohol
Both can mess with your body’s ability to regulate temperature, especially around your period.

💬 Wondering if it’s normal? It’s common, but that doesn’t mean you have to put up with it.

💡 Save this post so you have answers next time you’re sweaty and confused at 3am.

17/07/2025

Perimenopause can feel like you’re doing life on hard mode. Your sleep is off, your energy crashes out of nowhere, and your body doesn’t feel like yours anymore.

But here’s the thing. You don’t need a full lifestyle overhaul to feel better. Sometimes the smallest tweaks bring the biggest relief.

Here are a few that can really help 👇

🍳 Add a little extra protein to breakfast
It can help stop that mid-morning energy dip and keep your blood sugar steadier.

🚶‍♀️ Go for a short walk after eating
Even just 10 minutes helps with digestion and bloating.

💧 Drink more water than you think you need
Hormonal shifts mess with hydration and being low on fluids can make everything feel worse.

🧘‍♀️ Create a wind-down routine before bed
A bit of calm before sleep can make it easier to drift off and stay asleep.

🌞 Step outside in the morning light
It helps reset your body clock and can lift your mood too.

💬 Which of these could you try this week?

16/07/2025

Wiped out by 3pm? Or struggling to get going in the morning? 😩☕

Your hormones could be behind that drop in energy.

Cortisol, oestrogen and thyroid levels all affect how energised you feel. And when they’re off, your body feels it.

💬 When do you feel most drained?

Afternoons or mornings? Comment below 👇

15/07/2025

Feeling queasy for “no reason”? It might not be something you ate... it might be your hormones.

Menopause nausea is real, and it’s more common than you think.

Here’s why it happens 👇

💫 Hormone Fluctuations
Oestrogen affects your gut, and when levels swing wildly (hello perimenopause), it can throw your digestive system off balance. That unsettled stomach? Blame the hormonal rollercoaster.

😴 Poor Sleep + Stress
When sleep goes downhill and cortisol spikes, your body goes into overdrive. Nausea can be your nervous system’s way of saying it’s overwhelmed.

💊 HRT Side Effects
If you’ve recently started hormone therapy and feel sick, your body may just be adjusting. It’s worth a conversation with your practitioner to tweak your dose or type.

✨ Nausea during menopause is frustrating, but you’re not imagining it. Understanding the cause is the first step toward feeling better.

📲 Share this post with someone who needs to know it is not just in their head.

14/07/2025

Yep, you read that right.

Just because your cycle looks “normal” on paper doesn’t mean your hormones are balanced behind the scenes. Many women in early perimenopause still bleed monthly but experience a range of symptoms their GP might dismiss because “your periods are fine.” 🙃

Sound familiar?

Here’s the truth:

Perimenopause is a hormonal transition, not just a period problem. You might still have regular cycles AND be dealing with:

💤 Exhaustion that sleep doesn’t fix
🥵 Night sweats or hot flushes
💣 Mood swings or anxiety
🧠 Brain fog
💥 Breast tenderness
🎢 Shorter, longer, heavier or lighter periods (yes, they can change gradually)

If something feels off, listen to that whisper. You don’t have to wait until things get worse to get support.

💬 Tag a friend who needs to hear this.

******er

13/07/2025

Hot flushes, mood swings, sleep that just will not come?
If you are in your 40s and wondering what is happening to your body, it could be perimenopause, and what you eat matters more than ever.

These 6 nutrients can help support your hormones, reduce inflammation and keep your energy steady when things feel off:

🥦 Fruit & Veg
Packed with antioxidants and phytonutrients that support hormone health and fight inflammation.

🌾 Fibre
Supports gut health and helps with oestrogen detox. Load up on whole grains, lentils and greens.

🍗 Protein
Stabilises blood sugar, supports lean muscle and keeps you feeling full. Try tofu, eggs, fish or lean meats.

🦴 Calcium
Important for bone health as oestrogen levels decline. Find it in dairy, tinned fish and leafy greens.

🐟 Omega-3 Fatty Acids
Found in flaxseeds, salmon and walnuts. These help reduce inflammation and support brain function.

🥑 Magnesium
The calming mineral. Helps with sleep, anxiety and muscle recovery. Snack on seeds, nuts and dark chocolate.

Eating to support your hormones is one of the most powerful things you can do during perimenopause.

📌 Share this with someone who needs easy, hormone-loving food tips.

******er

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