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As a Registered Dietitian Claire’s goal is to provide evidenced based nutrition advice to all those in search of sound nutrition information.

A healthy, balanced diet plays a major role in becoming and remaining healthy and Claire is an advocate of exactly that… everything in moderation! She is dedicated to promoting sensible, healthy eating habits and helping people to achieve their goals, whether they be health goals, sports goals or personal goals through achievable simple nutritional advice. As an Expert Dietitian with a PhD, Claire currently offers virtual consultations. Claire also works with the media as a BDA Media Spokesperson.

29/10/2025

As comes to an end, I promised to share more on commonly used supplements in perimenopause.

I already mentioned vitamin D, calcium and omega-3, which play important roles in the body through menopause.

Below are some other commonly used supplements during perimenopause, and what benefits they may bring - some with less evidence of effectiveness than others:

🔴 Magnesium - may be beneficial in supporting better sleep (not only in menopause), but may not work for all.

⚪️ Turmeric Root extract - linked to reduced menopausal symptoms like hot flushes but studies are still limited.

🟢 Phytoestrogens - naturally found in tofu and soy beans, in supplemental form it is often as soy isoflavones - these can reduce hot flushes.

⚫️ Ashwagandha - may help with sleep issues and anxiety as well as menopausal symptoms like hot flushes - but evidence is limited.

🔴 Adaptogens- these may enhance the body’s defences against stress

As with most supplements, it is important to monitor if they are having a positive effect or not, so for most of the above you might want to try them, one at a time, for a period of time but stop if it is not adding an benefit or improvement to your symptoms.

27/10/2025

Cysteine is a building block of protein that may be low in people with PCOS, causing some stubborn and difficult-to-manage symptoms…

You may find that a NAC supplement can help with this, but there are also foods that you can include in your diet to help boost cysteine levels and get you back on track:

🍗Chicken
🐟Tuna
🥩Beef
🥣Oats
🥙Lentils
🌻Sunflower Seeds

These may not be the fix-all solution, but diet is always a great starting point before thinking about supplements.

Head to the link in our bio to read the full blog post!

-acetylcysteine

24/10/2025

Wondering what makes a PCOS-friendly lunchbox? 💡It’s all about supporting your energy, cravings, hormones & overall well-being through food.

✅ Protein helps balance blood sugar and keeps you feeling full for longer.
✅ Complex carbs (like wholegrains, legumes & starchy veg) give you steady energy and help curb those refined carb cravings.
✅ Fibre (think veggies + wholegrains) supports digestion and is packed with nutrients your body loves.
✅ Healthy fats (especially omega-3s) help regulate hormones, support brain function, and give you that post-lunch focus.

Small changes, like building a balanced lunchbox, can make a big difference.

What’s your go-to PCOS-friendly lunch?

22/10/2025

As it is getting colder I am finding myself wanting more and more soups.

So I've been using the veggies from my weekly veg box to make a different soup each week....

This one is not only autumnal but also very festive as we get closer to Halloween!

Squash and ginger soup.... check my website for the recipe!

18/10/2025

It is World Menopause Day and this year's theme is Lifestyle Medicine.

A recent systematic review was published looking at lifestyle medicine interventions like diet, physical activity, mental well being, avoidance of risky substances, restorative sleep and healthy relationships in menopause and their effect on symptoms and common menopause-related issues.

They found that lifestyle medicine interventions were associated with:

🔴 reductions in vasomotor symptoms,
🟢 improved sleep quality,
⚪️ enhanced mental well-being,
⚫️ healthier weight regulation, and
🔴 reduced cardiometabolic and osteoporosis risk.

Other important factors included a multidisciplinary and person-centered approach which was found to improve adherence and patient-reported outcomes. Which means find a team who puts you at the centre of your care and includes not only a great GP but also dietitian, trainer, pelvic floor specialist, OBGYN,..... whichever is more relevant for you.

16/10/2025

As it is and soon it is a perfect time to explore the intersection between PCOS and Menopause. 💃

🔴Of course, we still have lots to learn in this space, but we know that in PCOS we may have low levels of oestrogen and progesterone (which can contribute to irregular periods) as well as high testosterone levels

⚪️ During menopause we see a fall in all these hormones - oestrogen and progesterone and testosterone. This means worsened symptoms such as irregular menstrual cycles as well as memory problems, brain fog, reduced stamina, fatigue and low libido.

⚫️So we see there is an overlap of symptoms which could be caused by PCOS or perimenopause, and perimenopause can worsen PCOS symptoms.

The good news?

🟢Some studies suggest that those with PCOS tend to go through menopause around 2 years later than those without PCOS, and are less likely to experience symptoms like hot flashes and sweating.

15/10/2025

Looking to boost your fertility naturally? ✨

Here are 7 fertility-friendly foods to add to your diet:

1️⃣ Oily Fish → rich in omega-3s for egg & s***m health 🐟
2️⃣ Nuts & Seeds → packed with zinc, selenium & vitamin E to support hormones and increase circulation to your reproductive organs 🌰
3️⃣ Leafy Greens → loaded with folate & antioxidants for DNA health 🥬
4️⃣ Eggs → high in choline & protein for embryo development 🥚
5️⃣ Lentils & Legumes → plant protein + folate to improve ovulatory fertility 🌱
6️⃣ Greek Yogurt → calcium & vitamin D for hormone balance 🥛
7️⃣ Beetroot → boosts blood flow to the womb and protects eggs with antioxidants ❤️

Which one of these fertility-friendly foods is already a staple in your diet?

12/10/2025

✨ Fuel your fertility! ✨

Did you know the foods you eat can play a huge role in supporting hormone balance, egg quality, and overall reproductive health? 💕

We’ve rounded up 7 of the best fertility-friendly foods (with easy meal ideas!) to help nourish your body and boost your chances naturally. 🌱🥚🐟

👉 Ready to add them to your plate?

Read the full blog now 👉

11/10/2025

I was recently interviewed by the Guardian for an article all about which supplements women should be taking in mid-life.

Although there are what feels like a million and one supplements marketed at women, especially those going through perimenopause, there isn't always the evidence to justify spending a fortune on these supplements.

That's not to say some supplements aren't helpful for some people, but it's always good to start off with working on the basics first: good nutrition, movement, sleep and stress management.

Some key nutrients, and supplements, which are relevant in perimenopause include:

☀️Vitamin D - this is recommended for all adults in winter months and being in perimenopause is not exception to that recommendation!

🐠Omega-3 - as a powerful anti-inflammatory, this can be helpful if you are not consuming oily fish twice a week, as inflammation can make many perimenopausal symptoms worse.

🦴Calcium - bone health is key at this transitional time of life and so getting enough calcium is important.

There are plenty of others you might have heard of...let me know which ones you want to know more about and I can add them to my next menopause post!

There's not one size fits all when it comes to supplements!

09/10/2025

How can leafy greens support your fertility? 🥗✨

✅ Packed with folate to improve egg health 🧬
✅ Loaded with antioxidants to protect reproductive cells 🌿
✅ Rich in magnesium & calcium to regulate cycles and hormones ⚖️

Explore the power of spinach, kale & Swiss chard for fertility, and other fertility-boosting foods in our latest blog post (link in bio) 🥬💚

06/10/2025

October is !

The topic has been all over socials as well as in the news and I'm sure you will have heard it being talked about amongst friends and colleagues.

Well, much like many other women's health issues, there is a lot of misinformation out there and a lot of snake oil on the market.

As women go through menopause and our hormone levels change dramatically, this brings a change in our health risks, our body composition and mental health, amongst others.

We absolutely need more research on the impact of nutrition on menopause but we can say without a doubt already that diet and lifestyle can be great ways to support an easier transition through perimenopause and beyond.

This doesn't mean buying a million supplements and getting expensive treatments (check out the recent article in the guardian where I was asked about supplements for women in midlife!), but it does mean learning about your own body, and making time to care for it and nourish it.

Some simple tips to get you started:

🫘🐟🥩🍳Get enough protein at each meal - our requirements go up at this stage of life so prioritise protein to maintain muscle mass and protect bones.

🥦🌾Plant foods are important - so many benefits to eat more plants, not only the fact they have lots of fibre so will combat any slowing down of the gut due to hormonal changes. This includes grains, not just fruits and vegetables, and also nuts and seeds and legumes.

🐠Reduce inflammation by having a mediterranean style diet - lots of fruits and veg, grains, EVOO, oily fish and nuts and seeds.

🥛🧀Calcium is important - don't restrict dairy as a blanket rule. Yes for some people they may not consume dairy, but it is a great source of calcium and vit D and can be helpful for bone health as we go through menopause.

There's so much more to discuss about menopause and nutrition and lifestyle so get in touch if you want more personalised advice.

03/10/2025

Running out of PCOS lunch ideas? 😵‍💫 Try this simple mix & match formula to build a balanced, satisfying meal - no overthinking required 👇

✨ Pick a protein: chicken, tuna, tofu, beans, eggs
✨ Add a complex carb: wholegrain bread, quinoa, sweet potato, brown rice
✨ Add colour: aim for 2+ veggies
✨ Finish with flavour & healthy fats: avocado, olive oil, nuts, seeds, tahini

Easy, nourishing, and supportive of your hormones, energy & cravings 💛

Need more help with your meals or managing PCOS through food?

Book a FREE enquiry call with me, Dr Claire Pettitt, specialist women’s health dietitian, to see how 1:1 support could help you.

📲 Link in bio

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http://www.clairepettitt.com/

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