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< Back Understanding Perimenopause: A Transition Phase in Women's Health Managing Weight, Perimenopause, Managing Symptoms 5 Jan 2024 While menopause officially begins when a woman has not had a menstrual period for 12 consecutive months, perimenopause encompasses the years leading up to this significant milestone. I thought I’d write about perimenopause and how it marks the transitional phase before menopause, signalling changes in a woman's reproductive cycle. While menopause officially begins when a woman has not had a menstrual period for 12 consecutive months, perimenopause encompasses the years leading up to this significant milestone. What is Perimenopause? Duration and Onset: Perimenopause typically begins in a woman's 40s but can start earlier for some, lasting anywhere from a few months to several years before menopause. It's characterised by irregular menstrual cycles, hormonal fluctuations, and various physical and emotional symptoms. Hormonal Shifts: During perimenopause, the ovaries gradually produce less oestrogen, a key hormone regulating the menstrual cycle. This fluctuation can cause irregular periods, where cycles may be shorter or longer than usual, and menstruation might become heavier or lighter. Progesterone also drops at this point meaning that anxiety can worsen, and sleep can be affected by the loss of both hormones. Perimenopause Symptoms and Changes Irregular Periods: One of the hallmark signs of perimenopause is the erratic menstrual cycle. It's common for periods to become irregular as the body's hormonal balance shifts. Periods can be skipped as an egg has not been produced from the ovaries some months. Hot Flushes and Night Sweats: Many women experience hot flushes, sudden waves of heat that can lead to sweating and discomfort, especially at night. These can vary in intensity and frequency. Mood Swings and Emotional Changes: Fluctuating hormone levels can impact mood stability, leading to mood swings, irritability, and even anxiety or depression in some cases. Physical Changes: Other physical changes might include changes in libido, vaginal dryness, sleep disturbances, and fatigue. Managing Perimenopause Symptoms Healthy Lifestyle Habits: Adopting a balanced diet rich in nutrients, regular exercise, and stress management techniques can help alleviate some symptoms. I have already written about caring for yourself through menopause. It is important to increase your protein intake 25% of calories should be from protein. Increase your fruit and veg. Look at your exercise routine – now is the time to introduce strength training to maintain muscle mass and help prevent weight gain. Consultation with Healthcare Professionals: Seeking guidance from specialist healthcare professionals is crucial. They can provide tailored advice, suggest medications or hormone therapies if necessary, and rule out any underlying health concerns. Support Networks: Joining support groups or seeking guidance from friends, family, or counsellors can provide valuable emotional support during this transitional phase. While perimenopause represents a natural transition in a woman's life, the symptoms and changes it brings can vary widely among individuals. Understanding and managing these changes through healthy lifestyle practices and seeking professional guidance are essential for navigating this phase with confidence and minimal disruption to daily life. 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

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< Back Health Screenings See for more Book Now About Explore our comprehensive health screening appointments through our sister company, The Bristol Health Hub. We firmly believe that regular health screenings are fundamental to living life to the fullest. By embracing these screenings, you actively participate in preventative care, early detection, and informed decision-making. Health screening comprises a series of tests and examinations that assess your overall health, regardless of whether you are experiencing any symptoms or issues. This proactive approach enables our Healthcare Professionals to pinpoint potential issues at an early stage, often before they escalate into more serious conditions. Early detection allows for necessary lifestyle changes with our support to enhance your quality of life, health, and wellbeing. Discover what each of our services - Bronze, Silver, and Gold - includes by clicking below. Find out more Book Now Discover our range of menopause supplements, available to order today! Shop Now

< Back Menopause and Mental Health Diet, Managing Symptoms, Menopause Advice, Mental Health, Self-Care, Stress, Wellbeing 20 Mar 2024 By addressing the relationship between menopause and mental health, this blog post aims to offer insights and support to women experiencing these challenges. As I have mentioned constantly, menopause is a natural phase in a woman's life that brings about hormonal changes, leading to various physical and emotional shifts. Amidst the physical symptoms, the impact of menopause on mental health is an area that warrants attention and understanding. This article delves into the relationship between menopause and mental health, specifically addressing mood swings, anxiety, and depression. Menopause and Mood Swings One of the hallmark experiences during menopause is mood swings. Fluctuating hormone levels, especially oestrogen, can influence neurotransmitters in the brain, impacting mood regulation. Oestrogen helps in the production and regulation of serotonin, a neurotransmitter associated with mood. As oestrogen levels decline, serotonin levels can fluctuate, leading to mood swings characterised by sudden shifts in emotions, irritability, or feelings of sadness. Anxiety During Menopause Many women experience heightened anxiety during menopause. Hormonal changes can disrupt the balance of cortisol, the stress hormone, affecting the body's stress response. This imbalance might intensify feelings of anxiety, triggering symptoms such as restlessness, racing thoughts, or a sense of impending doom. Depression and Menopause The hormonal changes during menopause can also predispose women to depression. While not every woman experiences depression during menopause, the hormonal fluctuations, coupled with life changes and menopausal symptoms, can contribute to feelings of sadness, hopelessness, or a lack of interest in activities once enjoyed. Coping Strategies and Support Understanding these mental health challenges during menopause is crucial for seeking appropriate support. Lifestyle changes like regular exercise, stress management techniques, a balanced diet, and sufficient sleep can help alleviate mood swings, anxiety, and mild depression. Additionally, seeking support from healthcare professionals, therapists, or support groups can provide valuable guidance and assistance in managing these symptoms. Optimising Mental Well-being During Menopause Recognise and Acknowledge Acknowledge that mental health challenges during menopause are common and seek help if symptoms persist or significantly impact daily life. Holistic Approaches Explore holistic approaches such as mindfulness, yoga, or relaxation techniques to manage stress and promote mental well-being. Eating Well A diet high in sugar and processed food can worsen your mental well-being. Professional Support Consult healthcare professional to discuss treatment options, including hormone therapy or counselling, tailored to individual needs. 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

< Back Support Your Staff With Our Corporate Services See for more Book Now About Discover our range of corporate services from our group company, The Independent Health and Wellbeing Group. Providing companies with women’s healthcare services including specialist menopause care and health screening solutions for all. Interactive Webinars: We provide informative and collaborative webinars to train your staff. In easy bite-size 1 hour sessions, give your staff the health training they need to be a happy workforce! In-person menopause training days: With millions of women in the UK workforce falling within the peri-menopausal to post-menopausal age range, it's crucial for businesses to understand and address the challenges and needs of these employees. Menopause clinics: We can set up pop up clinics in your place of work (or virtually!) to carry out full heath assessments, provide individual confidential reports and prescribe treatment options if needs be (these can also be hosted in our clinic if needed). Menopause advocate training and certification: This training and certification provides specialised menopause support and awareness within the workplace to help reduce absenteeism, increase well-being and improve the organisational culture. Annual health checks for your staff: Think of it like a medical MOT for your staff. Make sure that your employees are healthy and happy with our annual health check options. Discover more Book Now Discover our range of menopause supplements, available to order today! Shop Now

< Back Gum Disease and the Menopause Gum Disease, Menopause Advice 5 Feb 2024 Women going through menopause may be at an increased risk of developing gum disease (periodontal disease) due to hormonal changes and other factors associated with this life stage. Women going through menopause may be at an increased risk of developing gum disease (periodontal disease) due to hormonal changes and other factors associated with this life stage. Here are some reasons why menopausal women may develop gum disease: Hormonal changes : During menopause, there is a significant decline in oestrogen levels. Oestrogen helps to regulate the immune system and maintain the health of the oral tissues, including the gums. The decrease in oestrogen levels can lead to changes in the gum tissues, making them more susceptible to inflammation and infection. Dry mouth : Some menopausal women may experience dry mouth (xerostomia), which is a common symptom during this phase. Reduced saliva flow can contribute to an imbalanced oral environment, as saliva helps to cleanse the mouth, neutralize acids, and protect against bacterial growth. With less saliva, the risk of plaque buildup and gum disease increases. Bone density loss : Menopause is also associated with a loss of bone density, including the jawbone that supports the teeth. When the jawbone becomes weaker, it can compromise the stability of the teeth and increase the risk of gum disease. Increased inflammation : Menopause can trigger systemic inflammation in the body. Chronic inflammation can contribute to the development and progression of gum disease. Lifestyle factors : Menopausal women may also be more susceptible to lifestyle factors that increase the risk of gum disease, such as poor oral hygiene, smoking, and inadequate nutrition. It is important for menopausal women to prioritise their oral health during this phase. Regular dental check-ups, proper oral hygiene practices (brushing twice a day, flossing daily), maintaining a balanced diet, and avoiding tobacco use are essential for preventing and managing gum disease. If gum disease is already present, your dentist or dental hygienist may recommend specific treatments, such as deep cleanings (scaling) or other interventions to address the condition. If you would like any advice or guidance regarding the impact of the menopause on your overall health, please do get in touch with us. We're here to help! 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

< 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