Menopause Nutrition & Health by Ange

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Menopause Nutrition & Health by Ange

I am a nutritionist & certified menopause specialist coach & weight loss specialist. All without giving up wine and cheese!

Helping women over 40 embrace change, master their menopause & transform their lives. Hi, I'm Angela, a Nutritionist & Weight Empowerment Coach for busy women in midlife who want to feel like themselves again. I support you to live your healthiest life through balanced fat loss and healthy habits, for life.

23/02/2025

CALLING ALL WOMEN IN THEIR 40s: avoid these 6 mistakes for a smoother transition into perimenopause ⤵

👎 Not Prioritising Stress Management
Don’t overlook the impact of chronic stress on hormone health. Stress causes elevated cortisol, which can lead to estrogen imbalances and adrenal fatigue during perimenopause.
✨ Fix: Incorporate regular stress-relief practices to support hormonal balance.

👎 Not Strength Training
Relying solely on cardio and neglecting strength training is a big mistake. Muscle mass decreases during perimenopause, which can affect metabolism and bone health.
✨ Fix: Add strength training to your routine to help maintain muscle mass.

👎 Ignoring Sleep Issues
Sleep disturbances or insomnia are not just a part of aging! Poor sleep can worsen hormone imbalances, increasing cortisol and disrupting estrogen and progesterone levels.
✨ Fix: Prioritise sleep hygiene by setting a regular sleep schedule and reducing screen time.

👎 Not Addressing Diet / Nutrient Deficiencies
This means sticking to the same eating habits without adjusting for nutrient needs during hormone changes. A diet low in protein, healthy fats and vitamins/minerals can exacerbate symptoms.
✨ Fix: Focus on a nutrient-dense diet rich in healthy fats, fibre, and key nutrients.

👎 Underestimating the Importance of Gut & Liver Health
Ignoring gut & liver health during perimenopause is another common mistake. An unhealthy gut and fatty liver can lead to poor hormone detoxification, particularly of estrogen, contributing to imbalances.
✨ Fix: Incorporate fibre, fermented foods, greens, and probiotics.

👎 Waiting Until Symptoms Are Severe
Waiting until symptoms like hot flushes, mood swings, and irregular periods become severe before seeking help or making lifestyle changes.
✨ Fix: Seek support from healthcare professionals to ease the transition into perimenopause.

DM to learn more about my approach to a smooth transition into perimenopause!

Make sure to save this post!

02/02/2025

A GIFT FOR YOU!

Good morning my 40+ Ladies!

If you join me in my new Facebook group BEYOND MENOPAUSE: A COMMUNITY FOR THRIVING MIDLIFE WOMEN, you can access my new Nutrition and Fitness guide for FREE! You can access the link here - https://bit.ly/3Q183Mv

Whether you sit in the peri or post menopause camp, this guide will start you on your way to better fitness and health.

Once you put small actions into place each day, then over time, these changes become powerful habits.

In health, Ange

01/02/2025

If you ever find yourself feeling constantly stressed, exhausted, or struggling with mood swings, there’s a good chance your nervous system and hormones are in a tug-of-war. At the centre of this complex relationship is something called the Hypothalamus-Pituitary-Adrenal (HPA) Axis, a critical pathway that helps regulate how our body responds to stress. PMID: 12361884

➡️ The hypothalamus in your brain talks to the pituitary gland
➡️ Which then instructs the adrenal glands to release cortisol (the body's primary stress hormone)
➡️ In moments of stress, this axis works overtime, flooding your system with cortisol to help you.

But here's the catch… 👀

Chronic stress can throw EVERYTHING off balance. When the nervous system is stuck in overdrive, cortisol production skyrockets, affecting other key hormones like:

🚀 Estrogen
🚀 Progesterone
🚀 And thyroid hormones.

Elevated cortisol levels can disrupt your mood, energy, and increase perimenopausal symptoms. It’s no surprise that chronic stress is linked to a sluggish thyroid function.

🔸Then there’s the fight-or-flight response, the body’s emergency system. When activated, it redirects resources away from non-essential functions—like digestion—putting hormone production on the back burner. If this response is constantly triggered, you may start noticing symptoms like fatigue, hormonal imbalances, and more severe perimenopausal symptoms.

🔸But there’s hope! The Vagus nerve, a powerhouse of the parasympathetic nervous system, is like a calming switch for your body. By activating it through practices like deep breathing, meditation, or yoga, you can help lower stress, reduce cortisol levels, and support healthy hormone balance.

When it comes to hormonal health, managing stress is key. Understanding how your nervous system and hormones are connected can be the first step in reclaiming your well-being. 💗

Have questions? I’d love to hear from you. Let’s chat in the comments.

25/01/2025

Here’s my lunch today: salmon, rice, a heap of veggies, and some fresh berries! 🥗🍣

As we move through midlife, it's easy to get caught up in calorie-counting, but I think the real focus should be on nutrients. Our bodies need quality fuel to keep feeling strong, balanced, and healthy. That’s why I love meals like this one - packed with omega-3s, fibre, vitamins, and antioxidants. It’s all about giving your body the best of nature’s goodness, rather than obsessing over numbers.

We’re all about nourishing ourselves here, not depriving ourselves! 😊 Eating nutrient-rich meals like this one helps maintain energy, supports muscle mass, and boosts overall well-being. So, next time you sit down to a meal, think about how you’re nourishing your body, not just how many calories you’re consuming. 💪

Anyone else been prioritising nutrients over calories lately? What’s your go-to healthy meal?

14/01/2025

Menopause is a natural phase of life that every woman will face, yet how you navigate it can depend entirely on your perspective. By shifting your mindset, you can turn this transition into an empowering journey of self-discovery and growth.

What if menopause were seen not as an end but as a fresh beginning? A time to embrace newfound freedom, self-awareness, and vitality? By challenging outdated beliefs, we can create a narrative where menopause is celebrated as an evolution, not a decline.

Too often, societal stereotypes paint midlife women as less vibrant or relevant. But these assumptions are far from the truth. In reality, this stage can be one of reinvention, where confidence, experience, and wisdom shine. It’s time to celebrate this potential.

Like many women, I have encountered significant challenges during my transition. Fatigue, mental fog, and physical discomfort were regular hurdles. For a while, I felt overwhelmed and isolated. Then, I realised something critical: this phase of life wasn’t something to endure; it was an opportunity to reflect, adapt, and thrive.

Through deliberate changes in how I approached my health and well-being, I discovered the power of perspective. The key wasn’t just in the actions I took but in the beliefs I held about what was possible.

Menopause marks a transition, but it doesn’t define you. By embracing this stage with an open heart and a willingness to grow, you can uncover strength, resilience, and joy. This is your time to shine and thrive - not despite menopause, but because of it.

17/12/2024

Perimenopause is a reminder to simplify. Ditch the extremes and focus on nourishing your body with what it truly needs.

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