Personalised Nutrition and Lifestyle Plan

Menopause is a transformative phase of your life which means that it is a great opportunity to be deliberate about where you want to spend your time and energy. You will be experiencing a lot of changes that you have limited control over, but there are also things that you DO have influence over.

Nutrition, movement, lifestyle and mindset are all areas that you can invest energy into to help you thrive during menopause and beyond.

What to expect

During your initial consultation, we will talk in depth to gather a comprehensive view of your current eating habits, behavioural patterns, your relationship with food and your lifestyle. This is an excellent opportunity for some self-reflection, and we would encourage you to be as open and honest as you can.

We will dispel popular nutrition myths and help you understand exactly what you need to focus on to allow you to flourish and regain your confidence. Together, we will establish realistic goals with a clear path to get you there. You will leave feeling empowered, with clarity, certainty, and a feeling of control over your health and wellbeing.

Included in the fee for your Personalised Nutrition and Lifestyle Plan is:

  • Initial face to face 75 minute consultation with our Nutritionist
  • A bespoke plan with recommendations tailored to you, your current situation, and your challenges
  • A check-in form and one to one coaching call every week for 4 weeks

We will discuss your wins and your challenges and create strategies to help keep you focussed and motivated as you strive towards your goal. Our aim is to provide you with the relevant knowledge and tools that will allow you to make real change for the longer term.

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Your Questions Answered


Below are some of the questions we get asked most frequently. If there is any further information you require then please contact us directly.

Alternative Remedies for Menopause

For women who prefer not to use hormone replacement therapy (HRT) or have contraindications, several alternatives can help manage menopause symptoms. Lifestyle modifications can be beneficial, such as maintaining a healthy diet, regular exercise, and managing stress. Cognitive-behavioural therapy (CBT) and other forms of psychotherapy can assist in coping with mood changes and emotional well-being. Non-hormonal medications like selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) may help with hot flushes and mood symptoms. Certain herbal remedies, such as black cohosh and red clover, are also popular alternatives. Additionally, non-hormonal vaginal lubricants and moisturizers can alleviate vaginal dryness. It’s crucial to discuss these alternatives with a healthcare provider to determine the most suitable options based on individual symptoms and medical history.

Herbal remedies are often sought as alternative or complementary options for managing menopause symptoms. While scientific evidence for their effectiveness is limited, some herbal remedies have been traditionally used and may provide relief for certain women. Black cohosh is a commonly used herb that may help alleviate hot flushes and mood swings. Red clover is another herb that has been used for its potential estrogenic effects. Other herbal remedies include dong quai, evening primrose oil, and sage. It’s important to note that herbal remedies can have potential side effects and may interact with medications, so it’s crucial to consult with a healthcare provider before using them. Individual responses to herbal remedies can vary, and what works for one person may not work for another. Integrating these remedies should be done under proper guidance and supervision. At Menopause Health Matters our highly experienced herbalist can prescribe herbal medicines specifically tailored to your individual needs following a detailed consultation.

A healthy diet plays an important role in managing menopause symptoms and supporting overall well-being. Here are some key recommendations for foods to include in your diet during menopause:

Calcium-rich foods
Calcium helps maintain bone health, which is particularly important during menopause. Include dairy products, leafy green vegetables, fortified plant-based milk, and calcium-rich foods like tofu or sardines.

Foods rich in phytoestrogens
Phytoestrogens are plant compounds that can mimic the effects of oestrogen in the body. Good sources include soy products (like tofu and edamame), flaxseeds, sesame seeds, and legumes.

Healthy fats
Focus on incorporating healthy fats from sources like avocados, nuts, seeds, and fatty fish (such as salmon) into your diet. These fats support brain health and help reduce inflammation.

Fibre-rich foods
Opt for whole grains, fruits, vegetables, and legumes to ensure an adequate intake of fibre. Fibre aids digestion, promotes fullness, and helps manage weight.

Foods rich in vitamins and minerals
Consume a variety of fruits and vegetables to obtain essential vitamins and minerals. Emphasize dark leafy greens, citrus fruits, berries, and colourful vegetables.

Stay well-hydrated by drinking plenty of water and incorporating hydrating foods like soups, smoothies, and herbal teas.
Remember, everyone’s nutritional needs are unique, so it’s important to consult with a healthcare provider or a registered dietitian who can provide personalized guidance based on your specific health profile and dietary preferences. At Menopause Health Matters we have a highly experienced nutrition and lifestyle coach who can devise a bespoke programme specific to your individual needs.

Reiki is a complementary therapy that involves the practitioner placing their hands lightly on or near the recipient’s body to facilitate healing and promote a sense of balance and relaxation. Many women find Reiki beneficial for managing stress, promoting relaxation, and enhancing overall well-being.

Menopause symptoms are primarily driven by hormonal changes in the body, and Reiki does not directly influence hormone levels. However, the relaxation and stress reduction benefits of Reiki may indirectly help alleviate symptoms such as hot flushes, mood swings, and sleep disturbances, which can be aggravated by stress. At Menopause Health Matters we have our own Reiki Master Therapist who is highly experienced in helping to alleviate symptoms in menopausal women.

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Annual Payment Plans

We are delighted to offer a Payment Plan at Menopause Health Matters which will help to spread the cost of GP appointments and blood tests for our clients.

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GP Consultations

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GP Telephone Service

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Clinical Psychology Consultations

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Mirena Coil Fitting

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Personalised Nutrition & Lifestyle Plan

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Medical Herbalist Consultations

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Blood Tests

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Reiki Energy Healing

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Menopause Employee Benefit

Menopausal women are, demographically, the fastest growing group of workers in the UK. We offer personalised care for your employees and our team highly skilled professionals dedicate the time to understand and treat their individual needs.

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Our services and advice are provided for non-urgent circumstances only and it is not possible to contact any of our clinicians outwith appointment times. Any client or prospective client whose needs require more urgent or multidisciplinary support should contact their GP in the first instance.

In case of any medical or mental health emergency including risk of suicide, please call 999 or attend your nearest Accident and Emergency department. The following services may also be contacted:

NHS 24 – 111
This service is available to give help and advice if your GP surgery is closed and you cannot wait until it re-opens.

Samaritans – 116 123;
This service provides twenty-four hour emotional support to individuals who are suicidal or in crisis.