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< Back Weight Gain and How to Avoid It Through the Menopause Diet, Exercise, Managing Weight, Menopause Advice, Stress 7 Nov 2023 We understand that hormonal changes can make it challenging to maintain a healthy weight. We have gathered some helpful tips to support you on your weight management journey. Let's explore them together. Weight gain is an issue that comes up regularly with women in the clinic and gaining weight through the menopause can increase our risk of developing type 2 diabetes and cardiovascular disease as well as increasing pressure on our joints, causing more pain. We understand that hormonal changes can make it challenging to maintain a healthy weight. We have gathered some helpful tips to support you on your weight management journey. Let's explore them together. Prioritise a Balanced Diet Adopting a balanced and nutritious diet is essential for managing weight during menopause. Focus on whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Minimize processed foods, sugary snacks, and beverages high in added sugars. Pay attention to portion sizes and practice mindful eating to enhance awareness of your body's hunger and fullness cues. Aim to eat protein with each meal and it should account for 25% of our daily calorie intake. Watch Your Caloric Intake As our metabolism tends to slow down with age, it's important to be mindful of your caloric intake. Calculate your daily energy needs based on your age, weight, and activity level, and aim to consume a moderate caloric deficit to facilitate weight loss. This can be done by using smaller plates for your meals. However, avoid extreme dieting or drastically cutting calories, as it can have negative effects on your overall well-being. Stay Hydrated Drinking an adequate amount of water is vital for overall health and weight management. Stay hydrated throughout the day to support your body's functions and help maintain a feeling of fullness. Limit sugary drinks and alcohol, which can contribute to weight gain. Engage in Regular Physical Activity Regular exercise is key to managing weight and overall well-being during menopause. Incorporate a combination of cardiovascular exercises, strength training, and flexibility exercises into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity per week and include strength training exercises twice a week to maintain muscle mass. Focus on Strength Training Strength training is particularly important during menopause as it helps preserve muscle mass and increases metabolism. Engage in resistance exercises such as weightlifting, resistance bands, or bodyweight exercises. Consult a fitness professional or use reputable resources to learn proper form and techniques. Start with lighter weights and gradually increase as you build strength. Manage Stress Chronic stress can contribute to weight gain and make it more difficult to lose weight. Practice stress management techniques such as meditation, deep breathing exercises, or engaging in activities you enjoy. Prioritise self-care and create a lifestyle that supports emotional well-being. This can be easier said than done. Therefore, try to carve 10 minutes a day out for yourself. Get Enough Sleep Adequate sleep is crucial for weight management. Lack of sleep can disrupt hormones related to hunger and satiety, leading to increased food cravings and overeating. Aim for at least seven hours of quality sleep each night by establishing a relaxing bedtime routine and creating a sleep-friendly environment. Seek Professional Guidance If you're struggling with weight management during menopause, it may well be worth seeking guidance from a healthcare professional experienced in menopause. They can provide personalised recommendations, help you set realistic goals, and offer support throughout your journey. Remember, weight loss during menopause may be gradual, and individual results may vary. Focus on overall health and well-being rather than solely on the number on the scale. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. ​ You'll be so glad you did! Contact Us

Contraception & the Mirena Coil (IUD) Contraception, often referred to as birth control, plays a crucial role in the lives of young women by offering them greater control over their reproductive health and life choices. Its significance extends beyond preventing unintended pregnancies, influencing various aspects of physical, emotional and social wellbeing. Contraception is an essential tool that significantly impacts the lives of young women. By enabling them to control their reproductive choices, it empowers them to pursue education, careers, and personal goals, fostering emotional well-being, physical health, and positive relationships. 1. Empowerment & Autonomy Contraception empowers young women to make informed decisions about if and when to become parents. It allows them to pursue educational and career opportunities, nurturing their personal growth and self-reliance. 2. Educational & Career Pursuits Access to reliable contraception enables young women to pursue higher education and establish their careers without the interruption of an unplanned pregnancy. This contributes to their professional growth, financial stability, and long-term success. 3. Physical Health & Wellbeing Effective contraception allows young women to better plan their pregnancies, promoting optimal maternal and child health outcomes. By allowing adequate time between pregnancies, they can ensure proper prenatal care, reducing health risks for both themselves and their future children. 4. Emotional & Mental Health Contraception grants young women the opportunity to build stable relationships and emotionally prepare for parenthood. It can alleviate concerns about unplanned pregnancies, reducing stress and promoting emotional wellbeing. 5. Financial Stability Avoiding unintended pregnancies through contraception helps young women avoid the financial strain that can come with raising a child before they are ready. This financial stability allows them to plan for parenthood when they feel prepared. ​ 6. Relationships & Intimacy Contraception allows young women to engage in intimate relationships without the constant worry of pregnancy. It fosters open communication with partners, promoting healthy relationships based on mutual understanding and respect. 7. Future Family Planning Contraception provides young women the freedom to plan their families according to their goals and circumstances. This flexibility supports their ability to provide the best environment for their children when they choose to become parents. 8. Prevention of Health Risks Certain contraceptive methods, such as hormonal birth control, can offer health benefits beyond preventing pregnancy. They can regulate menstrual cycles, reduce menstrual pain, and lower the risk of conditions like ovarian cysts and endometrial cancer. 9. Reducing Abortion Rates Access to contraception has been linked to a decrease in abortion rates, as it helps prevent unintended pregnancies, ensuring that young women have the means to avoid unwanted pregnancies without resorting to other measures. Intrauterine System (IUS) An Intrauterine System (IUS) is a small, T-shaped device that is inserted into the uterus to provide reliable and convenient contraception. It is an effective method that offers long-term protection against pregnancy while requiring minimal effort on your part. Let's delve into its uses, the fitting procedure, and its mode of action. Uses of an IUS An IUS primarily serves as a form of contraception, providing highly effective birth control for an extended period. It is suitable for women who want a hassle-free contraceptive option without the need for daily attention. Additionally, some IUS products, such as the Mirena IUS, can also be prescribed to manage heavy menstrual bleeding and as the progesterone part of Hormone Replacement Therapy (HRT). Fitting an IUS is a straightforward and safe procedure conducted by a healthcare professional, typically a specially trained nurse. Here's an overview of the fitting process: Consultation: Your healthcare professional will start with a consultation to discuss your medical history, any concerns, and to determine if an IUS is the right option for you. Physical Examination: A pelvic examination is performed to assess the size and position of your uterus. This helps determine the appropriate size and type of IUS for your body. Insertion: The IUS is inserted into the uterus through the cervix. This is a relatively quick procedure and may cause some discomfort, but it is usually well-tolerated. Some providers may recommend taking pain relief medication before the procedure. Follow-up: After the IUS is inserted, your healthcare provider will schedule a follow-up appointment to ensure proper placement and address any concerns you might have. Access to a wide range of contraceptive methods is a fundamental component of women's reproductive rights and overall wellbeing. As with Hormone Replacement Therapy, one size does not fit all when it comes to contraception. Explore our services

Low Barn, Sheepway, Portbury, Bristol, BS20 7TF ​ There is free parking at the clinic for your convenience. Please note: Appointments by prior arrangement only. Head to our services page to book the most suitable appointment for you: Click and Book Phone (office hours: 9am to 5pm) 0117 452 5747 Email hello@bristolmenopause.com

Premature Ovarian Insufficiency (POI) Premature Ovarian Insufficiency (POI), also known as premature ovarian failure, is a condition where a woman's ovaries stop functioning normally before the age of 40. This can lead to irregular or absent periods, fertility issues, and a range of symptoms due to hormonal imbalances. Diagnosis Diagnosing POI involves a combination of medical history, physical exams, and blood tests. Doctors will look for irregular menstrual cycles, low levels of oestrogen and high levels of follicle-stimulating hormone (FSH), which indicate decreased ovarian function. Sometimes additional tests, such as ultrasound or genetic testing, may be done to rule out other conditions. Management While there is no cure for POI, there are effective ways to manage its effects on fertility and overall well-being. Managing With Lifestyle Changes Healthy Diet: Focus on a balanced diet rich in nutrients like calcium, vitamin D, and iron to support bone health and overall wellness. Regular Exercise: Engage in regular physical activity to promote cardiovascular health and manage stress. Bone Health: POI can increase the risk of osteoporosis due to decreased oestrogen levels. Calcium and vitamin D supplementation, weight-bearing exercises, and avoiding smoking and excessive alcohol can support bone health. Potential Hormonal Treatment Hormone Replacement Therapy (HRT): This involves taking oestrogen and often progesterone to manage symptoms like hot flashes, vaginal dryness, and bone health. Birth Control Pills: Birth control pills can help regulate hormone levels, provide symptom relief, and protect against osteoporosis. Fertility Preservation: For those who wish to have children, options like egg freezing may be considered before ovarian function diminishes completely. Emotional Support POI can have emotional effects due to changes in fertility and hormonal shifts. Joining support groups, therapy, or seeking guidance from mental health professionals can provide emotional well-being. Consulting Specialists Consulting endocrinologists, gynaecologists, fertility specialists and menopause specialists can help tailor treatment plans to individual needs. Regular Health Checkups Regular checkups help monitor bone density, cardiovascular health, and overall well-being. Discuss any concerns with your healthcare professional. In conclusion... Premature Ovarian Insufficiency is a condition that requires proper diagnosis and comprehensive management. A combination of lifestyle changes, hormonal treatments, emotional support, and regular health monitoring can help women lead fulfilling lives despite the challenges posed by POI. For support with Premature Ovarian Insufficiency (POI), explore our services Explore our services

< Back Understanding the Increased Risk of Stroke After Menopause: Prevention Through Healthy Lifestyle Choices Cardiovascular Advice, Menopause Advice, Post Menopause 1 May 2024 As women approach and pass through menopause, the end of menstrual periods is often accompanied by significant hormonal changes. As women approach and pass through menopause, the end of menstrual periods is often accompanied by significant hormonal changes. These changes, unfortunately, can lead to an increased risk of several health issues, including stroke. Understanding why this risk increases and how to mitigate it through healthy lifestyle choices is vital for women entering this stage of life. Why Does Stroke Risk Increase After Menopause? The risk of stroke increases after menopause for several reasons, primarily linked to the reduction of estrogen levels. Oestrogen is believed to have a protective effect on the heart and blood vessels, helping to keep the cardiovascular system functioning smoothly. When oestrogen levels drop, women face an increased risk of developing cardiovascular diseases, including conditions that are precursors to strokes, such as high blood pressure and arterial stiffness. Other factors that may contribute to this increased risk include changes in blood lipid profiles ie cholesterol, increased body weight, and the development of type 2 diabetes. Each of these factors can individually elevate the risk of stroke, but they often occur simultaneously in the post-menopausal years, compounding their impacts. How to Reduce Stroke Risk Through Lifestyle Choices Fortunately, lifestyle choices can significantly impact the risk of stroke. Here are some key strategies: 1. Maintain a Healthy Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help manage weight, reduce blood pressure, and stabilise blood sugar levels. It's also important to limit the intake of saturated fats, cholesterol, and high-salt foods to help prevent artery-clogging plaques. 2. Regular Physical Activity: Regular exercise helps maintain cardiovascular health, manage weight, and reduce hypertension. Aim for at least 150 minutes (about 2 and a half hours) of moderate aerobic activity or 75 minutes of vigorous activity each week, as recommended by the UK chief medical officer. 3. Monitor and Manage Blood Pressure: High blood pressure is a significant risk factor for stroke. Regular monitoring and management through lifestyle changes and medication (if prescribed) are crucial. 4. Limit Alcohol Intake and Avoid Smoking: Smoking and excessive alcohol consumption can both increase stroke risk. Quitting smoking and limiting alcohol to moderate levels (one drink per day for women) are recommended. 5. Regular Health Screenings: Regular check-ups with your healthcare professional can help detect and manage risk factors like high cholesterol, high blood pressure, and diabetes before they lead to more severe problems. 6. Manage Stress: Chronic stress can affect blood pressure and overall heart health. Techniques such as mindfulness, yoga, or regular exercise can be effective in managing stress. 7. Consider Hormone Replacement Therapy (HRT): For some women, HRT can help manage menopausal symptoms and may have cardiovascular benefits if started at the onset of menopause. However, it is important to discuss the benefits and risks before starting. The transition through menopause is a natural phase of life, but it comes with increased health risks, including a higher chance of stroke. By adopting a proactive approach to health, focusing on diet, exercise, and regular medical checkups, women can significantly reduce these risks and maintain a healthy, active lifestyle post-menopause. Always consult with a healthcare professional to discuss health recommendations for your needs. Together, these steps can form a robust defence against stroke and contribute to long-term health and wellbeing. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. ​ You'll be so glad you did! Contact Us

Polycystic Ovary Syndrome (PCOS) Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. It is characterised by the growth of small cysts on the ovaries, which can lead to hormonal imbalances and a range of symptoms. The exact cause of PCOS is not known, but it is believed to be linked to insulin resistance, excess androgen production, and hereditary factors. The exact cause of PCOS is unknown, but it often runs in families. It's related to abnormal hormone levels in the body, including high levels of insulin. Insulin is a hormone that controls sugar levels in the body. Many women with PCOS are resistant to the action of insulin in their body and produce higher levels of insulin to overcome this. This contributes to the increased production and activity of hormones like testosterone. Being overweight or obese also increases the amount of insulin your body produces. ​ Some common symptoms of PCOS include irregular menstrual periods, excess hair growth, acne, and weight gain. The 3 main features of PCOS are: Irregular periods – which means your ovaries do not regularly release eggs (ovulation) Excess androgen – high levels of "male" hormones in your body, which may cause physical signs such as excess facial or body hair Polycystic ovaries – your ovaries become enlarged and contain many fluid-filled sacs (follicles) that surround the eggs (but despite the name, you do not actually have cysts if you have PCOS) If you have at least 2 of these features, you may be diagnosed with PCOS. There are ways to manage PCOS Symptoms can include: irregular periods or no periods at all difficulty getting pregnant as a result of irregular ovulation or no ovulation excess hair growth – usually on the face, chest, back or buttocks weight gain thinning hair and hair loss from the head oily skin or acne ​ Here are some ways to manage PCOS: ​ Lifestyle changes: Lifestyle changes such as maintaining a healthy diet, regular exercise, and weight management can help to reduce insulin resistance and improve hormonal balance. Medication: Hormonal birth control pills or other medications such as metformin can help to regulate menstrual cycles and reduce symptoms such as excess hair growth and acne. Fertility treatment: For women who are trying to conceive, fertility treatments such as ovulation induction or in vitro fertilisation (IVF) may be recommended. Surgery: In rare cases, surgery may be necessary to remove cysts or to treat other complications of PCOS. It's important to work with a healthcare professional to manage PCOS, as it can increase the risk of other health problems such as diabetes, heart disease, and endometrial cancer. By managing symptoms and taking steps to improve overall health, women with PCOS can lead full and healthy lives. Explore our services

Frequently Asked Questions 1 What is the menopause? This is a time when women’s ovaries stop producing eggs and so they stop having periods. It is not an abrupt end but a gradual process — signified by the day the periods stop. 2 What is the peri-menopause? This is the time leading up to a woman’s menopause and periods stopping. This can be when symptoms are at their worst due to fluctuating hormone levels. 3 What is Hormone Replacement Therapy (HRT)? HRT is a method of replacing lost oestrogen to help reduce menopausal symptoms. 4 What are the different types of HRT? (a) Synthetic — These are usually in the form of oral tablets. (b) Body Identical — ‘Gold Standard’ HRT and is developed from plants but is pharmaceutically manufactured - these are regulated. (c) Bio-Identical or compounded HRT — These are developed in special pharmacies and are unregulated - there is no research or evidence to show that they work. 5 What are the side effects of HRT? (a) Upon starting HRT, breasts may initially become more tender and engorged. This is due to the surge in oestrogen that the body is not used to and will settle after a couple of weeks. (b) Low mood which is due to the progesterone part of the HRT and this should also settle after a couple of weeks. (c) Bloating which can be due to the changing hormones levels and again will settle after a couple of weeks. 6 How long will it take for the HRT to work? Each woman is different. However, typical results are as follows: (a) Hot flushes and nights sweats generally improve after a week or two. (b) Low mood and anxiety can take a bit longer - allow up to 8 weeks for these to go completely. (c) Low libido can take up to 3 months to improve significantly. 7 HRT and Cancer (a) Breast cancer. HRT is not advised after having breast cancer. However, there is new research coming through about alternatives - but if a woman has vaginal dryness there is generally no reason not to have local oestrogen for this, although it may need to be discussed with the breast surgeon/Oncologist first. (b) Ovarian, Vulval and Cervical cancers need to be considered on an individual basis. (c) Other cancers. There is usually no contra-indication to using HRT. In fact, HRT can be protective for patients with a family history of Colorectal cancer. 8 Family history of Breast Cancer A family history of breast cancer is not always a reason not to take HRT. If any female member of the family has had breast cancer over the age of 50, a woman can still take HRT. 9 Weight gain on HRT When a woman starts HRT she may initially experience weight gain due to water retention. However, this should settle and the weight should reduce back to previous levels. If the weight continues to be a problem we can look at a different type of HRT. 10 Treatment options The menopause and its treatments are very individual. Therefore, what works for one woman may not work for another, and that is why we work closely with you to get it right. Sometimes HRT may need to be changed, as it is not a ‘one size fits all’ approach. 11 Cancellation Policy We offer a refund if there is a change or cancellation prior to 48 business hours in advance of the appointment after this there is no refund available (However, there is a £25 administration charge for all cancellations) – see Terms and Conditions .

< Back Navigating the Journey of Menopause: Symptoms, Treatments, and Lifestyle Changes Perimenopause, Post Menopause 29 Aug 2023 In this blog post, we'll explore the different stages of menopause, discuss common symptoms, delve into treatment options, and highlight lifestyle changes that can help manage menopause symptoms with grace and confidence. As women, we undergo a remarkable journey throughout our lives, and one significant phase is menopause. From perimenopause to post menopause, this transition can bring about a range of physical and emotional changes. At Bristol Menopause and Well Women Clinic, we understand the unique challenges women face during this time. In this blog post, we'll explore the different stages of menopause, discuss common symptoms, delve into treatment options, and highlight lifestyle changes that can help manage menopause symptoms with grace and confidence. Perimenopause: The Prelude to Change Perimenopause typically begins in a woman's late 30s to early 40s, marking the gradual decline of reproductive hormones. During this phase, irregular periods, mood swings, and changes in menstrual flow may occur. Hot flushes, night sweats, and sleep disturbances may also make their debut, causing discomfort. While this phase can be challenging, it's important to remember that you're not alone. Menopause: Embracing a New Chapter Menopause itself is defined by a full year without a menstrual period. Oestrogen and progesterone levels continue to decline, often leading to common symptoms such as vaginal dryness, decreased libido, and changes in bone density. Mood changes and cognitive shifts are also possible, but rest assured that there are strategies to manage these shifts. Post Menopause: A New Normal Once you've reached post menopause, some symptoms may subside, but others may persist. It's essential to address any lingering issues and continue to prioritize your health and well-being. Treatment Options for Managing Menopause Symptoms Hormone Replacement Therapy (HRT): HRT can help alleviate a range of menopause symptoms by restoring hormone levels. Our clinic offers personalized HRT plans to suit your specific needs and health history. Non-Hormonal Treatments: For those who can't or prefer not to use hormones, various non-hormonal options like antidepressants, blood pressure medications, and vaginal moisturizers can be effective. Lifestyle Changes for Enhanced Well-Being: Healthy Eating: A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support overall well-being. Regular Exercise: Engaging in physical activity helps manage weight, improve bone health, and reduce mood swings. Mindfulness and Stress Management: Practices like meditation, yoga, and deep breathing can help reduce stress and promote emotional balance. Adequate Sleep: Prioritize restful sleep to counteract the disruptions often associated with menopause. Stay Hydrated: Proper hydration supports overall bodily functions and can help manage some symptoms like hot flushes. Connect and Communicate: Share your experiences with friends, family, or support groups to foster a sense of community and understanding. The journey through perimenopause, menopause, and post menopause is uniquely yours. Remember, menopause is just one chapter of your life story, and we're here to help you make it a vibrant and fulfilling one. Don't hesitate to reach out for support, answers, and a helping hand as you embrace this remarkable phase of womanhood. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. ​ You'll be so glad you did! Contact Us

Our Mission & Ethos Here at Bristol Menopause and Wellwoman Clinic our commitment is unwavering in nurturing the holistic wellbeing of women, amalgamating evidence-based care, compassionate support and empowering lifestyle guidance. As British Menopause Society accredited specialists, our mission revolves around enhancing the quality of life for women. At our clinic, we go beyond conventional care. We tailor personalised treatment plans, provide education on lifestyle choices and offer unwavering support. Our approach is rooted in empowering women to not only embrace but navigate the transformative phase of menopause with confidence and understanding. We take pride in celebrating the strength and resilience inherent in every woman. Our goal is to create a supportive and empowering environment where women can flourish, ensuring that they emerge from the challenges of menopause with a renewed sense of wellbeing and vitality. Meet Our Team Are you feeling confused due to the conflicting advice on using HRT and unsure what is happening to you? Here at the Bristol Menopause & Wellwoman Clinic we can help you through this difficult time by providing a holistic, expert service in a caring and empathetic environment. Medication can also be prescribed if appropriate. Having struggled to find the help required during her own menopause, our founder Hazel Hayden started undertaking her own research into the Menopause and the various treatment options available. Bristol Menopause and Wellwoman Clinic was set up to ensure that other women did not have to struggle through the peri-menopause and menopause without professional help and support. We can offer you a personalised and individual consultation to review your symptoms, lifestyle and tailor treatments to suit you. We are also happy to consult via Video if you are unable to attend our clinic in person. Please email or telephone to discuss this. At the end of the consultation, a detailed report will be sent to your GP for continuity of care, and we will arrange a review date with you to monitor symptoms and treatment. Our clinic also able to prescribe body-identical hormone replacement therapy, which is safer than older HRT treatments. We offer a wider range of HRT treatments than the NHS. Bristol Menopause & Wellwoman Clinic is regulated by the Care Quality Commission. Explore our services Testimonials "I have been using Bristol Menopause and Wellwoman Clinic for a year and couldn't be happier. I had an early chemical menopause years ago and have had many issues which have been resolved by taking HRT. I am also terrible when it comes to having blood taken but Jenna is magnificent in this department - understanding, caring and friendly. No problems with my blood being done by Jenna! All the staff at the clinic are friendly and understanding and it is a lovely safe space where you can go and explain your problems without fear of ridicule. Thoroughly recommended." Sally, March 2024 "This clinic has saved me! Hazel and her team are amazing, responsive and kind. Everytime I have asked for help, I have been given a quick and accurate response, working closely with my doctor. As a result I feel so much happier and more like 'me'. I have recommended this service to all of my friends and family members. I wouldn't hesitate in recommending Bristol Menopause....they are just fantastic, at a time of life that is already challenging." Becky, August 2023 "I highly recommend Bristol Menopause clinic to all those I care about who are struggling. Hazel is warm and genuine, her knowledge and support is second to non. Having tried many other routes for help, this is the best! I almost don't want to leave a review incase it becomes too popular!" Emily, January 2024

< Back Surviving the Festive Season: One Simple Tool for Menopausal Women Menopause Advice, Mental Health, Wellbeing 1 Jan 2024 There is a simple yet powerful tool that can be your ally through this season: journalling. Ah, the festive season! A time of joy, celebration, and… sometimes, a touch of chaos. For women going through menopause, this time of year can bring its own unique set of challenges. Amidst the merriment and flurry of activities, managing symptoms like hot flushes, mood swings, and overwhelming emotions can feel like an uphill battle, never mind the never-ending to do list that seems to get longer every day. There is a simple yet powerful tool that can be your ally through this season: journalling. Yes, the act of putting pen to paper (or fingers to keyboard) can work wonders in navigating the rollercoaster of emotions and experiences that often accompany menopause through this period. Why Journalling? Imagine having a trustworthy confidant available 24/7, someone who listens without judgment and allows you to pour out your thoughts, fears, and triumphs. That’s what journalling offers – a safe space to express yourself freely. Emotional Release: Menopause can bring a whirlwind of emotions. Journalling provides an outlet to release these feelings, reducing stress and promoting emotional well-being. Clarity Amidst Chaos: With so much happening during the Christmas period, it’s easy to feel overwhelmed. Writing things down helps declutter the mind, allowing you to focus on what truly matters and can help sleep. Tracking Symptoms: Keeping a record of symptoms can provide valuable insights for you. It helps identify patterns and triggers, aiding in more effective management. How to Start Journalling? Getting started with journalling doesn’t require fancy stationary or prize-worthy prose. Here are some simple steps: Find Your Tool: Whether it’s a notebook, a digital document, or an app, choose a medium that feels comfortable for you. Set Aside Time: Carve out a few minutes each day. It could be in the morning with a cup of tea or at night before bed – whichever fits your routine. Write Freely: There are no rules! Let your thoughts flow without worrying about grammar or structure. You can jot down your day’s events, express feelings, or simply empty your mind. Surviving Christmas with Journalling As the holiday whirlwind ensues, here’s how journalling can help you feel calmer, and some questions to help start you off: Reflection: Take a moment each day to reflect on your experiences. What brought you joy? What triggered discomfort? What emotions arise when I think about Christmas gatherings or traditions? Writing these down provides clarity. Emotional Regulation: Feeling overwhelmed by family gatherings or shopping chaos? Use your journal as a tool to process these emotions. Self-Care Check-In: Amidst the festive frenzy, it’s easy to neglect self-care. Use your journal to prioritise yourself, noting down small acts of self-kindness. How can I ensure that I’m taking care of myself amidst all the festive hustle and bustle? Celebrating the Positives: What moments brought me joy or contentment today? Are there any new discoveries or experiences that have been particularly uplifting? Gratitude and Self-Appreciation: What am I grateful for today, no matter how small or seemingly insignificant? What positive aspects of myself or my journey through menopause can I acknowledge and appreciate? Feel free to choose one or more of these prompts each day to guide your journalling sessions. They can serve as a starting point to delve into your thoughts and emotions. Remember, it’s not about perfection in writing, but about embracing the power of self-expression and self-care. At our Bristol Menopause Clinic , we advocate for holistic approaches to women's health. Journalling is just one of the many tools we recommend empowering women during this transformative phase of life. If you’d like more personalised guidance or information, don’t hesitate to reach out. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. ​ You'll be so glad you did! Contact Us

Terms & Conditions 1. Appointment Booking and Cancellation Policy: a. Booking Appointments: We welcome you to Bristol Menopause & Wellwoman Clinic, where we prioritise your health and well-being. To book an appointment, please contact our clinic through phone, email, or our website. b. Cancellation Policy: We understand that unforeseen circumstances may arise. If you need to cancel or reschedule your appointment, kindly provide at least 48 hours' notice to allow us to accommodate other patients. Appointments cancelled within 48 hours will not be refunded. Appointments cancelled earlier than 48 hours will be refunded subject to a £25 administration charge. 2. Complaints Policy: a. Patient Feedback: We value your feedback and strive to provide the best possible care. If you have any concerns or complaints about your experience at Bristol Menopause & Wellwoman Clinic, please follow these steps: b. Informal Resolution: In most cases, concerns can be resolved informally by speaking with our clinic staff or the healthcare provider involved. We encourage open communication to address your concerns promptly. c. Formal Complaint: If you feel your concern has not been adequately addressed, you may submit a formal written complaint to our Clinic Manager. Please provide details of your complaint, including the date of the incident and the names of any staff members involved. d. Complaint Review: Upon receiving your formal complaint, we will conduct a thorough review of the matter. We aim to acknowledge your complaint within five working days and provide a comprehensive response within 20 working days. We will keep you informed throughout the process. 3. Urgent Medical Attention: a. Emergency Situations: In case of a medical emergency, please dial 999 or seek immediate assistance at the nearest hospital. Bristol Menopause & Wellwoman Clinic is not equipped to provide emergency medical care. b. Urgent Concerns: If you have an urgent medical concern related to your menopause or women's health treatment, please contact our clinic during regular office hours. We will make every effort to address your concern promptly. 4. Third-Party Suppliers: a. Referrals and Services: Bristol Menopause & Wellwoman Clinic may refer patients to third-party suppliers for specialised services or diagnostics, such as laboratory tests or imaging. These referrals are made in your best interest and to enhance your care. b. Terms and Conditions: When using services provided by thirdparty suppliers, patients are subject to the terms and conditions of those suppliers. Bristol Menopause & Wellwoman Clinic is not responsible for the actions or policies of third-party providers. 5. Privacy and Data Protection: a. Confidentiality: Your p ersonal and medical information will be handled with the utmost confidentiality and in compliance with data protection regulations. For more information, please refer to our Privacy Policy. 6. Changes to Terms and Conditions: a. Updates: Bristol Menopause & Wellwoman Clinic reserves the right to update these terms and conditions periodically. Any changes will be communicated to patients through our website or other appropriate means. By scheduling an appointment and receiving care at Bristol Menopause & Wellwoman Clinic, you acknowledge that you have read, understood, and agreed to these terms and conditions. Thank you for choosing Bristol Menopause & Wellwoman Clinic for your women's health and menopause care. We are committed to providing you with the highest standard of care and service. If you have any questions or require further clarification on any aspect of these terms and conditions, please do not hesitate to contact us

Additional Information 1 What to expect 1 Hour Consultation: This is the time for you to share your medical history with us and to explain your female health / peri / menopausal journey so far. Once we have the full picture, we will then discuss with you what treatment options are available. HRT is usually (but not always) prescribed at this stage and we can send the request to your GP for them to prescribe it. However, depending upon your GP this may take time and we have no control over this. We offer to do your first 3 months as a private prescription at a cost of £11.50 a month for each item. After this your GP can take over the prescribing at NHS prices rather than private prices. The current NHS prescription charges are £9.35 per item. If you choose to have us provide your prescriptions then the benefits of our private prescription service are: delivered next day to your home; you can start your treatment quickly and start feeling better sooner; time-saving as you don’t need to visit your GP; Testosterone and Androfeme costs are higher and are not available on the NHS, although the male equivalent testosterone gels are available after initial prescription. 2 Doctors’ letters A letter to your GP will be written within 14 days following your appointment. We are environmentally and security conscious and therefore will request your GP’s email address. It is out of our control how long it takes the GP to action the letter and consultation. Some GPs will action it very quickly, whilst others can take up to 6-8 weeks. You are of course able to contact your GP to try and chase a response. However, we cannot do this for you. 3 Contacting us after your consultation Your care is our main priority, and with this in mind we ask you to email us 6 weeks after your appointment to let us know that you are feeling well. We recommend a further 30 minute Review at 3 months at a charge of £115. Following this we can offer a subscription package for women who would like ongoing support and care. If you have a question between the 6 week check in email and your 3 month Review then please email us on hello@bristolmenopause.com . ​ Please note: We are all unique and physically and hormonally different. What works for one person may not work for another, and as some people have complex physiologies then sometimes it can take longer to find the right balance and solution. HRT is not for everyone. Generally speaking the Consultation and Review system works well for most people, but if you are more complex or have underlying health conditions then support outside the scope of Consultation and Review will be provided at an additional cost in order to cover the cost of the consultant's time.