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Mna Clinic Killarney, 1/2 New Street, Killarney (2025)

07/10/2025

🎀 October is Breast Cancer Awareness Month 🎀

This month is a beautiful reminder to care for ourselves and for each other. 💕 Early detection truly saves lives, and knowing what to look for can make all the difference.

Here are a few signs to keep an eye on during your regular self-checks:
💗A new lump or thickened area in the breast or underarm
💗Changes in breast size, shape, or contour
💗Dimpling, puckering, or redness of the skin
💗Nipple discharge that’s new or unusual
💗Pain in one area that doesn’t go away

Most changes aren’t cancer but getting checked early is key.

✨ Take a few minutes each month for a self-exam.
✨ Schedule your routine screenings.
✨ Know your family history.
✨ And most importantly; tag a friend to remind her to check her breasts too. 💞

Together, we can raise awareness, support one another, and make breast health a priority every day not just in October.

30/09/2025

🌸 Preparing for Your Daughter’s First Period

Getting her first period can feel exciting, confusing, or even a little scary—for both of you! Most girls start between 9 and 15, usually a couple of years after breast development begins.

How to help her feel ready:
•Talk openly: Answer questions honestly and normalise the experience.
•Track her cycle: Understanding her body helps her feel in control.
•Be prepared: Keep a first period kit handy with pads, underwear, wipes, and a small bag she can carry discreetly.
•Offer reassurance: Remind her that everyone’s timeline is different, and irregular cycles are normal at first.

✨ Creating a supportive, stress-free environment can make this milestone empowering rather than scary.

24/09/2025

🔥 Understanding Menopause: Do Symptoms Get Worse Over Time?

Menopause is a natural phase in a woman’s life, but it comes with changes that can affect your body and mind. Symptoms don’t always follow a straight path—they can wax and wane over several years.

Perimenopause (the transition phase):
This usually starts in your 40s but can begin earlier. Periods may become irregular, and common symptoms include hot flashes, night sweats, mood swings, fatigue, and sleep disturbances. Some women notice mild changes, while others may experience more severe symptoms.

Menopause (12 months without a period):
Hot flashes and night sweats often peak around this time. Mood changes, anxiety, and sleep problems can be more noticeable. Every woman’s experience is different—symptoms may be intense for a few months, or they can last several years.

Postmenopause (after menopause):
Many symptoms, like hot flashes, begin to ease. However, some long-term changes may persist, including:
•Vaginal dryness or discomfort
•Urinary changes
•Bone density loss and increased risk of osteoporosis
•Changes in metabolism or weight

Key factors that influence symptoms:
•Genetics (your mother or sisters’ experiences can give clues)
•Lifestyle factors like stress, sleep, and diet
•Underlying health conditions

💡 Management:
While menopause is natural, there are ways to reduce symptoms and support long-term health. Options include lifestyle changes, non-hormonal treatments, and, in some cases, hormone therapy. Tracking your symptoms can help guide your healthcare provider in finding the best approach for you.

Remember: Every woman’s menopause journey is unique. Understanding what’s happening in your body is the first step toward feeling empowered and in control.

16/09/2025

🩺 How PCOS Is Diagnosed

Polycystic O***y Syndrome (PCOS) can’t be identified with a single test. Healthcare providers diagnose it by looking at several factors together:

Menstrual History: Irregular cycles - shorter than 21 days, longer than 35 days, skipped periods, or very heavy bleeding, can indicate that your ovaries aren’t releasing eggs regularly.

Physical Symptoms: Signs of excess androgens (male hormones) may include excess facial or body hair, severe acne, thinning hair on the scalp, or darkened skin patches in body folds.

Blood Tests: Hormone levels are measured to detect imbalances, including androgens (like testosterone), LH and FSH (which control ovulation), and sometimes insulin or thyroid levels, since these can affect cycles.

Ultrasound: A pelvic ultrasound can reveal enlarged ovaries with multiple small follicles, often called cysts. However, not everyone with PCOS has visible cysts, and having cysts alone doesn’t confirm the diagnosis.

Doctors combine your cycle history, physical signs, blood work, and sometimes ultrasound results to make a diagnosis. Early recognition can help manage symptoms and support long-term health.

09/09/2025

🌸 Unusual Periods Are More Common Than You Think
Skipped cycles, very heavy bleeding, spotting between periods, or sudden changes in your flow aren’t always “normal.” These changes can be caused by hormonal imbalances, thyroid issues, PCOS, fibroids, or other underlying conditions.

Paying attention to your cycle is key, it can tell you a lot about your overall health. If something feels off, tracking your symptoms and talking to a healthcare professional can make a big difference.

💡 Tip: Keep a period journal for a few months - note flow, pain, mood changes, and irregularities. Patterns often help identify the root cause.

29/08/2025

Wondering what’s the best exercise for the menopause belly?

The truth is, there isn’t one magic move. A mix of strength training, cardio, and core work is most effective.

Strength training builds muscle and supports metabolism, while walking, swimming, or cycling improve overall health.

Pairing this with balance and flexibility exercises helps you feel strong, confident, and in control through menopause. 🌿✨

27/08/2025

Your diet can have a powerful impact on how you experience menopause. As hormone levels shift, the body’s nutritional needs change and what you eat can help ease some of the most common symptoms.

Here are a few nutrition tips that may support your body during this transition:

🥬 Prioritise calcium & vitamin D
Bone loss speeds up after menopause. Include calcium-rich foods like leafy greens, dairy (if tolerated), almonds, and fortified plant milks. Vitamin D helps with calcium absorption sunshine helps, but food and supplements can also play a role.
🐟 Include healthy fats
Omega-3s from fatty fish (like salmon or sardines), flaxseeds, or walnuts can support heart health and may reduce inflammation and mood swings.
🌾 Focus on fiber
Whole grains, legumes, vegetables, and fruits support digestion, heart health, and help regulate blood sugar which can become more sensitive during menopause.
🍵 Limit caffeine, alcohol & added sugar
These can worsen hot flashes, night sweats, and disrupt sleep for some people. Everyone’s sensitivity is different, so it’s worth noticing how your body responds.
🥑 Protein matters
Muscle mass naturally declines with age. Including protein with every meal eggs, legumes, tofu, fish, or lean meats can help maintain strength and metabolism.
💧 Stay hydrated
Hormonal changes can affect thirst and water balance. Sipping water regularly throughout the day helps with everything from skin health to energy.

Remember: there’s no one-size-fits-all menopause diet but small, sustainable shifts in how you eat can make a real difference in how you feel.

26/08/2025

Kids are back to school – time to book the ‘NCT’ 🎊

Just as your car needs its check to stay safe on the road, it’s important to keep your own health on track too. September is the perfect moment to schedule your women’s health check - whether that’s a cervical smear, breast check, or a routine well-woman appointment.

A little preventive care today goes a long way in supporting your health for the year ahead💙

20/08/2025

Period pain is common but that doesn’t mean you have to just “put up with it.” If you’re dealing with cramping, back pain, fatigue, or mood changes around your cycle, there are natural ways that may help ease the discomfort.

Here are some evidence-informed, gentle strategies to support your body through painful periods:

🌿 Anti-inflammatory foods
Eating a diet rich in whole foods—especially leafy greens, berries, fatty fish (like salmon), turmeric, and olive oil may help lower inflammation that contributes to cramping.

💧 Stay hydrated
Dehydration can make cramps worse. Aim for plenty of water, herbal teas (like chamomile or ginger), and reduce sugary or highly caffeinated drinks, which can worsen bloating and irritability for some people.

🧘‍♀️ Gentle movement
While rest is important, light movement like walking, stretching, or yoga—can increase blood flow and release endorphins, which help reduce pain naturally.

🌸 Heat therapy
A heating pad or warm bath can relax the muscles in your abdomen and relieve pain, especially during the first day or two of your cycle.

🩸 Magnesium & omega-3s
These nutrients have been shown in some studies to reduce period pain. Magnesium helps muscles relax, and omega-3s have anti-inflammatory effects. Talk with a trusted healthcare provider before starting any new supplement.

🌙 Sleep & stress
Chronic stress and poor sleep can worsen hormone imbalance and intensify period symptoms. Prioritize rest, stress reduction, and self-care where you can your nervous system plays a role in how you experience pain.

🔄 Track your cycle
Understanding your patterns (when the pain starts, what makes it worse or better) helps you plan ahead and build a toolkit that works for you.

Painful periods are common, but not something you have to silently endure. If your cramps are interfering with your daily life or getting worse over time, it’s worth talking to a healthcare professional especially to rule out conditions like endometriosis or fibroids.

19/08/2025

Let’s talk about protein and why it’s especially important for women. 💪

Many women unknowingly under-consume protein, especially as they get older. And yet, protein is essential for so much more than just building muscle.

Here’s why it matters:

🌟 Supports lean muscle & strength
After age 30, women naturally start to lose muscle mass a process that speeds up after menopause. Protein helps preserve muscle, which is key for strength, balance, and staying active as we age.
🌿 Boosts metabolism
Muscle tissue burns more calories than fat even at rest. Keeping your protein intake up can help maintain a healthy metabolism.
🧠 Stabilizes energy & mood
Protein slows the absorption of sugar into the bloodstream, helping to keep blood sugar levels more stable. That means fewer energy crashes and better mood regulation.
🍽️ Improves satiety
Meals with enough protein keep you feeling full longer, reducing the likelihood of cravings or mindless snacking.
🦴 Supports bone health
Yes, bones need calcium—but protein plays a critical role too. It helps form the structural matrix of bones and supports bone density, which is especially important post-menopause.

So, how much do you need? It varies by age, activity level, and goals but many experts suggest aiming for 20–30g of protein per meal, spread evenly across the day.

Great sources include:
🥚 eggs
🐟 fish
🍗 poultry
🫘 beans & lentils
🌱 tofu & tempeh
🥜 nuts & seeds
🥛 Greek yogurt or dairy alternatives with added protein

You don’t need to eat a high-protein “diet” just make protein a regular, consistent part of your meals. Your body (and future self) will thank you. 💫

14/08/2025

🌿 Understanding Vaginal Thrush(Candidiasis): What You Might Not Know

Vaginal thrush is more than just a nuisance it’s a fungal overgrowth that affects nearly 3 in 4 women at some point. But despite how common it is, it’s often misunderstood or misdiagnosed.

🔬 What causes it?
Thrush is usually caused by an overgrowth of Candida albicans, a fungus that naturally lives in the va**na in small amounts. It’s not a sexually transmitted infection, but things like antibiotics, hormonal changes, tight clothing, and high sugar intake can throw off your va**nal flora, allowing candida to multiply.

📉 Why recurrence happens:
About 5–8% of women experience recurrent thrush defined as four or more episodes in a year. Often, this isn’t just a hygiene issue it may be linked to:

Poorly controlled blood sugar (especially in undiagnosed diabetes)

Use of certain contraceptives (like high-estrogen pills)

Misuse or overuse of antifungal medications

Underlying skin conditions like eczema or lichen sclerosus

🧪 Diagnosis matters:
Not all va**nal irritation is thrush. Conditions like bacterial vaginosis, contact dermatitis, or STIs can mimic symptoms. A proper diagnosis (sometimes requiring a swab test) is essential before self-treating with over-the-counter antifungals.

✅ Treatment goes beyond creams:
For frequent thrush, treatment may include:

A longer course of antifungals (oral or va**nal)

Identifying and managing triggers

🩺 If you’re dealing with persistent or recurring symptoms, don’t settle for band-aid treatments. A deeper look can often reveal a clear path to lasting relief.

13/08/2025

How long can I stay on HRT? 🤔

It’s a common question and the answer isn’t always “just a few years.”

Many women choose to continue Hormone Replacement Therapy (HRT) for the long term. Why? Because they simply feel better on it. HRT can boost energy, improve quality of life, and help protect against long-term health issues linked to low estrogen like osteoporosis and heart disease.

👩‍⚕️ Every woman on HRT should have a yearly review with their doctor or nurse. As long as you remain healthy and continue to benefit from treatment, there’s usually no need to stop.

That said, many women are surprised when menopausal symptoms return after stopping HRT even after years of use. It’s a reminder that for some, symptoms can linger well over a decade.

💬 As always, your decision should be based on your personal needs, medical history, and in consultation with a trusted healthcare provider. There’s no one-size-fits-all approach - just what’s right for you.

Mna Clinic Killarney

07/10/2025

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