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The Menopause Nutritionist

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The Menopause Nutritionist

My mission is to educate and empower women to lead healthy and fulfilling lives as they navigate through the menopause.

Demystifying the myths, offering smart nutrition and lifestyle advice to help navigate through, menopause and beyond.

06/04/2025

Posted • IT’S TIME
Absolutely Adore the wise insightful joyful words from this most fabulous human ❤️❤️❤️❤️

Somewhere, around the middle of every woman’s life, she is hand-delivered a message from the universe itself with vital words scrawled lovingly but emphatically upon it…

“It’s time…

“You have taken enough now. It’s time to stop growing up, stop growing older and start growing wilder.

There are adventures still waiting on you and this time, you will enjoy them with the vision of wisdom and the companionship of hindsight, and you will really let go.

It’s time to stop the madness of comparison and the ridicule of schedule and conformity and start experiencing the joys that a life, free of containment and guilt, can bring.”

She will shake your shoulders gently and remind you that you’ve done your bit. You’ve given too much, cared too much, you’ve suffered too much.

You’ve bought the book, as it were, and worn the t-shirt.

Worse, you’ve worn the chains and carried the weight of a burden far too heavy for your shoulders.

“It’s time” she will say.

“Let it go, really let it go and feel the freedom of the fresh, clean spaces within you. Fill them with discovery, love and laughter. Fill yourself so full you will no longer fear what is ahead and instead you will greet each day with the excitement of a child.”

She will remind you that if you choose to stop caring what other people think of you and instead of caring what you think of you, that you will experience a new era of your life you never dreamed possible.

‘It’s time’ she will say…

“to write the ending, or new beginning, of your own story.”

Donna Ashworth
from, To The Women 📕 https://amzn.eu/d/aQQQFaX

13/02/2025

Posted
Congratulations🥰🥰• 🚨 So excited to announce ‘CARE - Cutting Alzheimer’s Risk with Endocrinology’, a new $50 million research program funded by Wellcome Leap, entirely dedicated to women’s brain health! 🚨

If you’re familiar with my work, you know women are facing a major challenge— Alzheimer’s disease:

🧠 Being a woman is a major risk factor for Alzheimer’s.
🧠 Women make up nearly two-thirds of all Alzheimer’s patients, with postmenopausal women comprising the majority.
🧠 A 45-year-old woman has a 20% chance of developing Alzheimer’s in her lifetime—double the risk of a man the same age.
🧠 For decades, this was dismissed with “women live longer than men, and that’s it.”

Today, we know better.

We’ve established that Alzheimer’s isn’t a disease of old age— it’s a disease of midlife with symptoms that appear in old age.

We also know that midlife endocrine (hormonal) aging is a risk factor for Alzheimer’s and menopause is a window of vulnerability, with implications for both early detection and prevention.

But there’s much we don’t know:

Menopause doesn’t cause Alzheimer’s- it increases risk. So who’s at greater risk? Does estrogen therapy reduce risk? Who’s more likely to benefit? What about women who can’t take hormones? How about those with hysterectomy, or breast cancer survivors?

With CARE, our mission is ambitious:
🌍 Halve the lifetime risk of Alzheimer’s for all women.
🌍 Reduce risk for an estimated 330M women globally.
🌍 Potentially prevent 54.5M cases of Alzheimer’s by 2050.

CARE focuses on identifying the hormonal aging pathways behind Alzheimer’s risk in women and developing prevention strategies that work *for women*. The program is also a commitment to addressing the historic dismissal of women in medicine—because we CARE.

We really owe women centuries of research.

📣CALLING ALL SCIENTISTS: We are assembling and FUNDING a global team to achieve what none of us could accomplish alone. Interested? The Program Announcement is in my bio + stories.

📣CALLING ALL WOMEN: Help us spread the word! Share this post, tag someone who should know, join us in changing the future of women’s brain health.

08/02/2025

VIP magazine The Self Care Sessions with Benecol is back! And this time we’re coming to Limerick
Join us for an evening of rejuvenation and
empowerment as host Bianca Luykx welcomes readers to the fabulous Strand Limerick for an evening of self-care, insightful talks, and activities.
With Benecol and brought to you by Cleanmarine & Disaronno, speakers include Vacious founder Sinéad O’Brien , the fabulous , Cleanmarine nutritionist , and chats from the women’s heart health panel
Guests will receive a fabulous goodie bag with a curated selection of wellness goodies to continue your journey, and light bites and refreshments will be served including a gorgeous drinks reception by Disaronno.
This stunning event will take place on Wednesday, March 5 so grab your tickets at the link in bio now, and don’t miss out on an evening of empowerment and self love

01/02/2025

Feeling a bit out of sync since beginning your HRT journey?

Estrogen our Queen of hormones 👑
When functioning properly, estrogen, a vital female hormone produced primarily in the ovaries, plays an essential role in regulating menstruation, enhancing mood, and maintaining bone health. Whilst the addition of this vital hormone should be an immediate benefit for most it can take a while to get it just right.
Hormones whether our own or those that we are taking need to be balanced correctly so that we can feel like ourselves.
⚖️When the balance between estrogen and progesterone is tipped in favor of estrogen, it can lead to numerous health problems. Seems contradictory at this stage when our estrogen levels are declining.
But so too are our progesterone levels, in fact this is actually the first hormone that we experience a huge decrease in production.
It’s a minefield, and that’s where my expertise comes in.
💌My February newsletter will discuss all these nuances that we might experience and strategies you can incorporate to support yourself so that you can feel like yourself again.

Link in bio to sign up to newsletter full of essential information!

Like, share and follow for all the latest updates.
Stay Fabulous,

Norma 🥰

03/01/2025

Cleansing Green soup

This quick green soup not only tastes delicious but is packed with nutrients to support hormonal balance. Cruciferous veg like broccoli contains sulphorophane which is a powerhouse for hormones. Rich in fibre so great for gut health and parsley is super cleansing for your liver.

Makes around 1 litre

1 head broccoli
1 onion
1tbsp olive oil
2 handful frozen petit poi’s
Handful parsley
1 veg stock cube
600ml water

Method
Sauté the onion for around 5 mins in the oil, you don’t want to brown it.
Add the chopped broccoli, stock cube and water.
Simmer for 10 mins.
Add the peas and parsley, cook for 3 mins.
Blend, check seasoning and enjoy.

I added some toasted seeds for texture, and some Plant Omegas to add extra nutrients ❤️

Enjoy

Stay fabulous,
Norma 😘

12/12/2024

Posted •

This woman is just Amazing❤️❤️❤️ Her research is pioneering and will help us and the generations of sisters, daughters that will too benefit from the discoveries made by this incredible woman!

Yesterday, I had the honor of participating in the first-ever presidential conference on Women’s Health Research (WHR), hosted by

This event marked the one-year anniversary of the WHR initiative, which aims to close the decades-long gap in women’s health research. The initiative was prompted and inspired by the tireless advocacy and dedication to women’s health by 🤍

I delivered a speech centered on women’s brain health, the impact of Alzheimer’s disease, and the role of menopause.

We’ve known since the 1990s that being a woman is the second strongest risk factor for Alzheimer’s, after age. Today, nearly two-thirds of all Alzheimer’s patients are postmenopausal women. Despite some progress, vast unknowns remain. Here’s what we’ve learned:

👉🏻Women’s brains age differently than men’s, and menopause plays a role.
👉🏻”Sex hormones” like estrogen are brain hormones, too, providing neuroprotection against aging and disease.
👉🏻Menopause doesn’t cause Alzheimer’s-it’s a risk factor. While all women experience menopause, not all develop Alzheimer’s. It’s crucial to understand what factors keep some healthy while making others vulnerable.
👉🏻A longer reproductive lifespan, with extended estrogen exposure, may protect against dementia— while estrogen deprivation, especially after early or induced menopause, is linked with an increased risk.
👉🏻The connection with menopause hormone therapy needs more research for clearer insights.

Menopause remains one of the most under-diagnosed, under-researched, under-treated, and under-funded fields in medicine—just like women’s brain health overall.

I concluded my talk by affirming: We owe women centuries of research.

It felt significant to voice this in a room that has the power to effect real change.

SHARE this with anyone who needs to hear it! 🙌

22/11/2024

Posted •
Great Education from the Amazing Dr Lisa Mosconi

Hot flashes are common during menopause. They typically involve feelings of intense heat surges accompanied by responses like sweating and vasodilation.

Despite affecting millions of women worldwide, the physiological basis of hot flashes remains widely understudied. Thankfully, technological advancements are beginning to shed light on this quintessential menopause experience.

What We Know:

👉 Hot flashes are neurological events. They are thought to result from changes in the brain’s thermoregulatory control mechanisms.
👉 The hypothalamus, often described as the brain’s thermostat, plays a central role.
👉 Imaging studies also show involvement of brain regions such as the insula, anterior cingulate, somatosensory, and limbic regions.

Functional magnetic resonance imaging (fMRI) has been used to map out brain activity during induced hot flashes. Let’s take a look:

🧠 Insula (INS): this region processes bodily sensations and integrates sensory-motor, emotional, and homeostatic information.
🧠 Anterior cingulate cortex (ACC): involved in cognitive and emotional control, it helps regulate body temperature and blood pressure—suggesting the brain is working to maintain balance.
🧠 Limbic lobes: linked to the autonomic responses involved in hot flashes, potentially explaining the emotional responses that can accompany these symptoms.

These findings reveal the distributed brain network involved in hot flashes, highlighting their complexity and helping validate the experiences of countless women. Can you relate? 🙌🏼

We still owe women centuries of research! ♥️🔬

FAQ:
1. Do all women experience these brain changes? We don’t know. These studies are difficult to carry out and rare.
2. Do women on hormone therapy show the same changes? We don’t know. Hormone therapy wasn’t a focus of these studies.

[PMID: 16500337]

28/10/2024

Remember that this is a journey we are all on together.
Together we can do this, reach out, ask for help, support each other.

Educate and Empower yourself to be able to advocate for Your health!!

NOBODY knows your body or your mind like YOU do !!

Always here to help,
Stay Fabulous,
Norma 😘.

28/10/2024

Herbal supplements can be a supportive addition to help with anxiety and stress. Magnesium or Valerian before bed.

Ashwaghanda KSM66, so good for that stress resilience in peri menopause. (Increases testosterone so not for those with PCOS)
Rhodiola, passionflower, b vitamins all supportive, best in a complex.

❣️The quality of your supplements is so important, look out for unnecessary fillers and binders. You absolutely get what you pay for so always worth investing in a quality product that your body can absorb and utilise.

❣️Please do check as these can interact with medications so an individual approach is needed.

Stay fabulous,
Norma.😘

28/10/2024

Did you know that balancing your blood sugar can support the HPA axis (Hypothalamic-Pituitary-Adrenal axis), help regulate cortisol levels, manage anxiety and improve stress resilience?A good nutritional foundation whereby your meals consist of a variety of foods to support maintaining a stable blood sugar throughout the day can absolutely support how you respond to the stresses and anxieties we face daily.Eating a diet rich in protein, healthy fats and complex carbohydrates to get you off that blood sugar rollercoaster is so supportive at this time of life.
If you enjoy my content do sign up for my newsletter, link in bio.

Stay fabulous,
Norma😘

18/10/2024

Today is world Menopause Day🎉🎉🎉

❣️A time for celebration, a time to spend time on yourself and focus on your health.
❣️Embrace the change , educate and empower yourself.
❣️This years theme is education around HRT link. Education is so@much needed so that each and every woman can make her own informed decisions on her healthcare.

https://www.imsociety.org/wp-content/uploads/2024/10/2024-WMD-Leaflet_English.pdf?v=25400724d737

Have an amazing day, embrace your fabulous self. You are amazing 👸

Stay fabulous,
Norma 😘

09/09/2024

Posted • .ie I know perimenopause all the way through to post menopause can be challenging 😰
But you’re not alone - ever
We are all in it together 🫂

Just 6 weeks until the 5th Menopause Success Summit where we get to spend the day together - listening to many experts talk all things menopause, chilling out, enjoying lovely healthy food, making new friends ❤️

From exercise, nutrition, brain fog, libido, weight management to HRT we got you covered 🫂

Q & A throughout the day and also breakout rooms to meet speakers and delve deeper into many aspects of menopause

Comment info for all details ⬇️

Address

Unit 1 , The Excel Centre, Mount Kenneth Place
Limerick
V94TOA8

Opening Hours

Monday	9:30am - 6pm
Tuesday	9:30am - 6pm
Wednesday	9:30am - 6pm
Thursday	9:30am - 6pm
Friday	9:30am - 6pm

Telephone

+353852081184

Website

http://Linktr.ee/the_menopausenutritionist

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