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My Menopause Centre

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My Menopause Centre

My Menopause Centre will empower you to take control of your menopause and thrive. Our mission is to empower you to take control of your menopause and thrive.

At My Menopause Centre, founded by Dr Clare Spencer and Helen Normoyle, we believe that knowledge is power. That’s why we strive to empower women to take control of their menopause and thrive, with the help of accessible personalised care and expert information in a supportive community. We have created a new kind of women’s clinic, where we offer a holistic, evidence-based and personalised approach to the menopause. Our team is made up of dedicated menopause practitioners, as well as specialists in nutrition, fitness, sex, psychology and more. Listening is the heart of everything we do. We listen to you to understand your symptoms, goals and needs. We’ll work with you to create a treatment plan that’s right for you.

07/11/2025

We love this quote from Glennon Doyle because it celebrates the freedom that comes with aging. As we grow older, we can shed the roles and expectations that once weighed us down, revealing a truer, more confident version of ourselves. That woman who’s “run out of effs to give” isn’t jaded — she’s finally living on her own terms!

Here at My Menopause Centre, we're here to support you on your terms ... from expert advice to symptom checkers and live Q&As, our FREE website has everything you need to embrace menopause with confidence, while the specialist menopause doctors in our private clinic are here to provide you with outstanding one-to-one support and care. ❤️

Just head here:

📖https://www.mymenopausecentre.com

Join our Facebook group for community support, expert insights, and our popular Dr. Drop-In sessions, where every question is welcome and no topic is off-limits!
💟https://www.facebook.com/groups/323129437233730

06/11/2025

HRT stands for hormone replacement therapy and can be a brilliant way to manage menopause symptoms and transform how you feel. However, many women are anxious about taking HRT – often because of how the small risks are reported.

In this short video, My Menopause Centre's co-founder Dr Clare Spencer talks through the key things you need to know:
✔️The benefits of taking HRT
✔️The risks (including the role of progestogen in managing risk if you have a womb)
✔️ The side effects
. so you can make an informed choice about whether it’s right for you - after all, knowledge is power! 💪

You can read more about HRT here:
👉 https://www.mymenopausecentre.com/knowledge/hormone-replacement-therapy/

Find this information helpful? Why not share with your community! ♥️

-effects

05/11/2025

In this short video, My Menopause Centre co-founder and registered menopause specialist and GP, Dr Clare Spencer, explains what HRT is and the different types of HRT.

If you'd like to learn more about HRT, we have a wealth of free, evidence-based information and advice on all things HRT on our website - just head here:
👉https://www.mymenopausecentre.com/knowledge/hormone-replacement-therapy/

If you find the information useful, please do share it. After all, knowledge is power! 💪

04/11/2025

This week is International Stress Awareness Week, so no better time to look at how we can manage stress and anxiety through the menopause transition. Why? Because stress and anxiety affects about 50% of us midlife women and, unsurprisingly, is one of the biggest causes of poor sleep in the menopause. Because it doesn’t matter how physically tired we are, add a whirring mind into the mix and we can lie awake for hours.

So, what can you do to help manage your stress and anxiety levels? While the way forward to feeling better is different for everyone, here are some of Dr Clare's top tips:

✔️Lifestyle changes - exercise can work wonders for stress and anxiety in so many ways, as does eating a healthy, balanced diet, limiting sugar, processed foods, alcohol and caffeine (we know - it's easier said than done!).

✔️Relaxation - the thought of relaxation can have the exact opposite effect on some of us! Try to find a practice that works for you... It might be yoga, breathing techniques, or something else entirely.

✔️Talking therapies - counselling and cognitive behavioural therapy (CBT) help many women sort out how they are feeling

✔️Mindfulness is another great place to start – taking time to be more present can really keep negative feelings and low moods at bay

If your mood changes are related to the perimenopause and menopause, HRT might be right for you. As well as HRT, antidepressants also have a part to play. They can help manage anxiety and depression if you suffer from more severe symptoms that HRT is not resolving, or if you have preexisting anxiety and or depression that is made worse by the menopause. Everyone’s experience of menopause is different, and discussing your symptoms with a healthcare professional will help you find the best way forward for you.

Knowledge is power 💪 so why not head here to read more...
👉 https://www.mymenopausecentre.com/symptoms/anxiety/

How do you manage your stress levels? Tell us in the comments below 👇. Remember, sharing is caring ❤️

03/11/2025

If you missed our free webinar “Thriving Through Menopause with Lifestyle Medicine”, fear not, you can catch it here.
👉https://www.mymenopausecentre.com/events/register-now-for-our-free-event-thriving-through-menopause-with-lifestyle-medicine/

Dr Clare and Helen discussed the six key pillars of lifestyle medicine and their vital role in managing menopause symptoms and supporting mid-life health:

🥗 Healthy eating
🏃 Physical activity
😴 Restorative sleep
🌿 Stress management
🚫 Avoidance of risky substances
🤝 Positive social connections

We had lots of great questions from our audience throughout, so stay tuned till the end! Here’s what Janet, one of our audience members, had to say:

“Expert presenters able to navigate many hot button issues pertaining to women’s health. Very informative and covered a lot of ground in an organized and thoughtful manner. Thank you!”

31/10/2025

We were deeply saddened by the recent passing of the iconic Hollywood actor Diane Keaton. As we remember her wit, warmth and honesty and her graceful approach to ageing, this quote feels especially fitting:
“A sense of freedom is something that happily comes with age and life experience.”

Here at My Menopause Centre, we're here to support you on every step of your mid-life journey... from expert advice to symptom checkers and live Q&As, our FREE website has everything you need to embrace menopause with confidence, while the specialist menopause doctors in our private clinic are here to provide you with outstanding one-to-one support and care. ❤️

Just head here:

📖https://www.mymenopausecentre.com

Join our Facebook group for community support, expert insights, and our popular Dr. Drop-In sessions, where every question is welcome and no topic is off-limits!
💟https://www.facebook.com/groups/323129437233730

30/10/2025

The majority of women go through a natural menopause transition. For some, however, certain health conditions can lead to a surgical or medical menopause where you’re plunged into the midlife stage, often when you’re many years away from it.

However it happens, it can be a very challenging time and can mean that traditional ways of coping with symptoms are off-limits. But, as Dr Clare explains in this video, there is a way through.

Interested in learning if and where you might be in the menopause transition? Then take our free menopause questionnaire - just head here:
https://www.mymenopausecentre.com/menopause-questionnaire/

You can read more about the menopause transition here:
https://www.mymenopausecentre.com/knowledge/menopause-explained/

Knowledge is power 💪. Find this information helpful? Why not share with your community! ♥️

29/10/2025

Watch this brilliant short video from Dr Clare where she explains why is helpful to think about the menopause as a transition in three stages:

1️⃣The time leading up to the menopause is known as the perimenopause: Hormone changes mean that periods change and symptoms of the menopause may start. It typically starts mid-to-late 40s but can be earlier or later.

2️⃣The menopause itself occurs 12 months after the last menstrual period. The average age in the UK is 51; for most it occurs between 45-55 but it can also be earlier or later.

3️⃣The time after the menopause is known as postmenopause, as we are postmenopausal for the rest of our lives. It's important to know that symptoms can last into the postmenopause.

There are other types of menopause too:

💠Menopause aged under 40, also known as Premature Ovarian Insufficiency (POI): Around 1% of women experience this. Symptoms are the same as for any woman transitioning through the menopause. Diagnosis is critical so HRT can be started to treat symptoms and reduce the risk of long-term health consequences (including bone, heart and brain health).

💠Menopause aged 40-45, also known as an early menopause: Around 5% of women experience this.

💠Surgical menopause: Occurs when a woman’s ovaries are removed. It can occur at any age.

💠Medical menopause: Occurs when a woman’s ovaries stop working due to chemotherapy, other medicines, or radiotherapy. It can occur at any age.

Interested in learning if and where you might be in the menopause transition? Then take our free menopause questionnaire - just head here:
https://www.mymenopausecentre.com/menopause-questionnaire/

You can read more about the menopause transition here:
https://www.mymenopausecentre.com/knowledge/menopause-explained/

Knowledge is power 💪. Find this information helpful? Why not share with your community! ♥️

28/10/2025

This year’s World Menopause Day theme was“Menopause and Lifestyle Medicine.”

But what exactly is lifestyle medicine—and how can it support us through menopause while boosting overall quality of life and our health span?

Join My Menopause Centre’s co-founders, Dr Clare Spencer and Helen Normoyle, for a FREE interactive and informative workshop this evening where they explore the six key pillars of lifestyle medicine and their vital role in managing menopause symptoms and supporting mid-life health:
🥗 Healthy eating
🏃 Physical activity
😴 Restorative sleep
🌿 Stress management
🚫 Avoidance of risky substances
🤝 Positive social connections

The workshop will be followed by a live Q&A, giving you the opportunity to ask questions and get practical advice tailored to your journey.

To register now, just head here:
https://www.mymenopausecentre.com/events/register-now-for-our-free-event-thriving-through-menopause-with-lifestyle-medicine/

✨ Whether you’re experiencing menopause now, preparing for it, or supporting someone who is, this session will provide valuable insights to help you feel your best.

We look forward to seeing you there!❤️

27/10/2025

✨ As Menopause Awareness Month comes to a close, we’re reflecting on this year’s theme - Lifestyle Medicine - and the small, everyday choices that help us feel our best through menopause: nutrition, movement, sleep, stress, and connection. 💛

Two women who truly live this are Mariella Frostrup and Belles Berry - the inspiring duo behind the new book Menolicious.

Mariella has been a driving force in changing the national conversation around menopause. Belles - chef, wellness advocate and daughter of the much-loved Mary Berry - brings her passion for delicious, nourishing food that helps women thrive in midlife and beyond. 🍋

Together, they’ve created a book packed with recipes, wisdom and encouragement to help women embrace midlife as a time of renewal, not retreat.

“What we put into our bodies matters more now than ever. Our health is our wealth,” say Mariella & Belles.

Nutrition is just one part of the picture, though — so we caught up with Belles for our latest 5 Minutes, 5 Questions interview to find out how she’s thriving beyond the kitchen. 🌿

👉Head here and prepare to feel inspired (and maybe schedule that swim you’ve been putting off!). 🏊‍♀️💫

https://www.mymenopausecentre.com/five-mins-five-qs/belles-berry/

24/10/2025

During our latest Facebook Dr. Drop-In, Dr. Anna Greaves was asked:

“How can you take HRT if you’re intolerant to progesterone?”

Dr. Anna explained that there are a couple of important points to consider:

If you DON’T have a womb, you don’t need progesterone at all, so taking HRT is straightforward.
If you DO have a womb, progesterone is essential to keep HRT safe. But intolerance doesn’t mean you’re out of options.

Here’s why:
Many women react to the synthetic progestogens used in contraception. With HRT, you can use body-identical (micronised) progesterone, which is often much better tolerated.

Progesterone can be given vaginally off-licence instead of orally, which often reduces side effects even further - you should discuss with your doctor before trying this.

The Mirena coil is another option, delivering progesterone directly to the womb while keeping overall doses to the rest of the body low.

These strategies mean that even women who’ve struggled in the past may still find a safe, tolerable way to take HRT.

You don’t have to figure this out alone; support and solutions are available.

Check out the free evidence-based resources on our website or join our Facebook community for support, expert insights, and our popular Dr. Drop-In sessions, where every question is welcome and no topic is off-limits!

Just head here:

📖https://www.mymenopausecentre.com
💟https://www.facebook.com/groups/323129437233730

👩‍⚕️If you'd like to speak to Dr Clare or one of the other menopause doctors in our specialist clinic, head here to book an online appointment: https://www.mymenopausecentre.com/book-appointment/

23/10/2025

A huge step forward for women’s health!

We at My Menopause Centre are thrilled to welcome today’s announcement that menopause advice will now be included in the NHS Over-40 Health Check.

The NHS Over-40 Health Check is a free assessment, helping to spot early signs of conditions like heart disease, diabetes, kidney disease and stroke. Now, for the first time, it will also give millions of women the chance to talk about menopause, to understand how it affects their wider health and get the support they need, when they need it.

We’re incredibly proud to have supported Mandate’s 40Plus campaign, led by Mariella Frostrup and MP Carolyn Harris (and with support from a brilliant team Biggs, Smellie, Stafford, Row-Ham, Mehta, Robertson) which has worked tirelessly to make this change happen.

“Including menopause in the NHS 40+ Health Check will help millions of women make informed choices about their symptoms and treatment,” says Mariella Frostrup, Chair of Menopause Mandate.

This is a major leap forward in women’s healthcare, recognising menopause as a vital part of midlife health and ensuring women are listened to, supported, and empowered to thrive in every part of their lives.

Spencer
Normoyle

Address

Bexhill

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.mymenopausecentre.com/

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