Lynda Lovatt Lady Talk

15/04/2026

Three weeks ago I fractured my fibula on a bush walk - and thank you to those of you who messaged me and reached out.

What struck me most wasn’t just the injury—but the response…

So many people said:

“Wow… that’s scary”
“Does that mean your bones are weak?”
“That could happen to anyone”
“Oh it’s fractured you didn’t break it though”

Here’s the truth:

A fracture is a medical term for a bone break.

Not all fractures are the same.

Some are trauma-related (like mine—awkward step, downhill, slightly oversized shoes, distraction).

Others are fragility fractures—where bone strength is already compromised.

And that distinction matters—especially for women over 50.

🍖 Because one fracture can be an early warning sign…
But not always.

What matters most is what you do next.

At 3 weeks post-injury, I’m:
✔️ Keeping the rest of my body strong
✔️ Prioritising muscle (it protects bone)
✔️ Supporting my recovery without stopping completely
✔️ Still seeing patients in clinic and on zoom nationwide.

This is exactly the conversation I have with women every day—
around menopause, movement, and healthy ageing.

Sometimes it takes a real-life moment to bring the message home.

➡️ I’m also starting my next Menopause Vitality Programme on April 20th, with a few spaces remaining for women wanting to take a proactive approach to their health.

Lynda 💛
Registered Nurse
•Healthy Aging
•Pelvic Health
•Menopause

13/04/2026

Sleep to loose weight.

11/04/2026

Are you using a moisturising l**e EVERYTIME in menopause? **naldryness ***a

11/04/2026

Intimacy and the thing no one talks about….💘

Let’s talk about something that doesn’t get talked about enough…

Changes in intimacy during menopause.

😞Dryness.
😕Discomfort.
😢Sometimes pain.
❤️‍🩹Low libido

😩And often… women just put up with it.
😕Avoid it.
🤔Or think “this is just how it is now.”

It’s not.

These changes are common — but they are also manageable with the right support, education, and simple strategies.

You don’t have to navigate this quietly or alone.

Inside my Menopause Vitality Programme, we create a safe space to talk about these things openly — and practically.

We cover pelvic health, va**nal changes, and ways to feel more comfortable and confident again. We go further to manage menopause symptoms and protect future health too.

The programme starts April 20 and I now only have a few spaces left.

👉 Message me if you’ve been thinking about it.

Or read more here:

https://lyndalovattladytalk.co.nz/menopause-vitality-programme-2025

Lynda
Menopause Specialist Nurse
Www.lyndalovattladytalk.co.nz

10/04/2026

Progesterone shortage.

07/04/2026

Just because your mum has a disease it doesn’t mean that you will.

06/04/2026

The clocks have just turned back… ⏰

Which should mean more sleep, right?

But for so many women in midlife — it doesn’t quite work like that.

This is what I hear all the time:

“I’m exhausted… but I can’t fall asleep”
“I wake at 3am and my brain just switches on”
“I’m up multiple times needing to p*e”
“I’m so tired it’s affecting my work — I’m worried I’ll make a mistake”

Sound familiar?

Sleep in menopause is often disrupted because of hormonal changes — particularly the drop in oestrogen and progesterone.

These hormones don’t just affect your cycle…

They play a role in:
– Sleep regulation
– Body temperature
– Bladder function
– Stress response

So what can you do?

✨ Getting to sleep:
– Consistent wind-down routine
– Reducing late evening stimulation (screens, work, alcohol)
– Supporting your nervous system (breathing, stretching, magnesium)

✨ Waking at 3am:
– This is often linked to cortisol (your stress hormone)
– Avoid clock-watching
– Try slow breathing or a body scan instead of “thinking your way out of it”

✨ The 3am toilet trip:
– Very common in menopause
– Can be linked to pelvic floor changes + bladder sensitivity
– Reducing evening bladder irritants (caffeine, alcohol) can help
– But this is also something we assess and treat properly — you don’t have to just put up with it

And here’s the bigger picture…

When sleep is off:
👉 everything feels harder
👉 your focus drops
👉 your patience wears thin
👉 your confidence takes a hit

You deserve better than just pushing through.

If this is you — this is exactly the kind of thing we work through inside my Menopause Vitality Programme.

Next intake is April 20. Message me or see what people are saying about it here:

https://lyndalovattladytalk.co.nz/menopause-vitality-programme-2025

Lynda x 💛
Registered Nurse
•Menopause
•Pelvic Health
•Healthy Aging

#

05/04/2026

Happy Easter 🐣!

How has your day been? Feels a bit weird in NZ with the sky getting dark now at 5:30pm.

A grey day for Easter Sunday but we did see a bit of sun in Eastbourne. Off I hopped (literally) around the Pavilion cafe in Eastbourne after a drive around the Wellington harbour.

An outing always feels good when you’ve been couped up with an injury.

Easter eggs? I devoured a chocolate rabbit this week. That’s about it on the chocolate front.

Enjoying a very chill Easter - how about you?

Lynda x

03/04/2026

Role reversal this week. A weird feeling but I did it and my patients supported me!

Day 10 post fractured fibula. So how did I see patients?

Well I was lucky because they were all online and when I’m not doing that I am a keen networker so I enjoyed conversations on zoom. I also created educational content about your menopausal va**na.

I felt the most weird this week when I beamed into a central Wellington meeting on zoom. Foot elevated, feeling out of it but I still contributed to the topic which was strangely on exercise and ways to keep moving.

➡️Ways to keep moving with an injury….

1)Think about all of your uninjured muscles. Move them. Go on, I challenge you. What can you do with them. Think flexibility, a bit of the old cardio and some strength. You’ve got this. 💪

2) Dr Melanie Young from City Osteopaths reminded me about side flexion when I zoomed into our meeting. Boy that felt good. Thanks Melanie.

3) What about your pelvic floor - ooh yes give that a good go. Good to stop the urine leaking or dull the urge to p*e! We could all do with a bit of that in menopause!

4) Chair 🪑 aerobics. Crack up, no it’s not just for the golden oldies! That was me yesterday with music 🎶 blearing in the back ground. A mental and physical health boost.

5) Gentle flexion and extension of the old foot to aid mobility and strength and to prevent deep vein thrombosis. Boy you don’t want that as well!

And that’s it really. The life of the injured nurse who still sees patients. Thank you to all the new patients who have booked into see me online next week!

I’m looking forward to that. Remember you can see me online from any corner of New Zealand 🇳🇿.

🐣 Enjoy your weekend.

PS: Photos: 1 - Clinic during the week.
2 - Sunbathing today ☀️

Lynda Lovatt
Registered Nurse
•Menopause
•Healthy Aging
•Pelvic Health
Www.lyndalovattladytalk.co.nz

02/04/2026

Are you putting your va**na first when you exercise?

Everyday at my nurse led Lady Talk clinic I see women with pelvic floor issues. As a pelvic health nurse and personal trainer part of my job is to get women moving with pelvic floor issues.

➡️Checkout my checklist below ⬇️ and also grab my exercise series that puts your va**na first here:

https://mailchi.mp/lyndalovattladytalk/lynda-lovatt-lady-talk-newsletter

❤️ Pelvic and Obstetric risk factors

•Have you had been pregnant?
•Have you recently or ever had a baby?
•Are you going through Menopause?
•Have you ever had gynae surgery?
•Have you had a hysterectomy?
•Have you had your ovaries removed?
•Are you an active exerciser?
•Do you have a history of lower back pain?
•Have you injured your pelvis?
•Have you had radiation to your pelvis?
•Have you had a chronic cough or sneeze?
•Do you suffer with respiratory illnesses?
•Do you strain on the loo or tend to
become constipated?
•Are you overweight?
•Do you regularly lift heavy weights in your job or at the Gym?

➡️Birth history risk factors

•Have you had 2 or more babies and not seen a pelvic health professional?
•Did you have a forceps or ventouse delivery
•Did you have a 3rd or 4th degree tear?
•Was the birth weight of your baby over 4kg?
•Were you pushing for a long time?
•Did the baby get stuck in the birth canal?

See Lynda if you are experiencing these things.

NB: If you answered yes to any
of the questions above you
have a higher risk of pelvic floor
issues, for example prolapse or
urinary incontinence.
It's never too late to recover
from childbirth. Pelvic floor
issues can get worse with age.

Lynda Lovatt
Registered Nurse
•Pelvic Health
•Menopause
•Healthy Aging

02/04/2026