http://www.thelifestylehealthclinic.co.uk/

The Lifestyle Health Clinic, Sydall Road, Bramhall (2025)

11/11/2025

If your brain feels slower, words don’t come as easily, or you’re forgetting simple things or feel less ‘sharp’, you may think be experiencing brain fog.
You may have, or suspect, perimenopause, PMDD, postpartum changes, or co-existing ADHD, all of which in isolation or in combination, can cloud focus and memory.
It’s a really unsettling and unnerving symptom. Here are three evidence-based areas we look at first when women describe brain fog that’s getting in the way.

1. Restore what’s changing.

Whether it’s oestrogen, testosterone, your thyroid, or nutrients like iron or B12 or vitamin D, identifying and correcting what’s changed makes a noticeable difference to memory and focus. It may be hormones on their own, or a combination.

2. Protect restorative sleep.

At all costs. Your brain files memories & needs to recover and process while you’re asleep. Prioritising consistent bedtimes, limiting caffeine or alcohol , reducing screens late at night, & addressing night sweats or anxiety or any other symptom that’s disturbing your sleep ( restless legs, waking to wee) all support better cognitive function.

3.Practise single-task focus.

When your mind races ahead to what’s coming next , your concentration slips on the task in front of you. Focus on one task at a time- it’s hard with busy lives and a full head. But write things down instead of holding them in your head, use phone reminders or paper lists, and give yourself permission to pause before switching tasks. Even 1-2 minute to reset. This can be basic like nipping to the loo, walking into a different area of the office or house, grabbing a glass of water. All of these can feel more comfortable than sitting & taking a pause ( but that’s ok too!). Especially as life gets busier in the next few weeks, these small, structured habits can make life feel lighter.

And for transparency- I’m navigating menopause myself.
Those that live and work with me know if it’s not in the book, it won’t happen.

I know how unsettling it can be when your mind doesn’t feel as sharp as it used to. But once you understand what’s driving it, there are effective, evidence-based ways to feel clear and capable again.

08/11/2025

The postnatal period and perimenopause can overlap and blur in ways that leave many of you feeling confused, low, and like you’re losing your grip or dropping the plates.

You can feel anxious, flat, or foggy.
Sleep is disrupted.
Your energy is rock bottom.
Your patience feels thin. Wracked with guilt.
And even when life has technically “settled down,” you don’t feel like yourself.
And absolutely no space to do the things you know might help .

You might be told it’s just your hormones.
It probably is your hormones - that’s the whole point and why you need someone to listen!

Both the postnatal period and perimenopause bring huge hormonal changes, and the symptoms can look so similar:
▪ Mood swings, anxiety, or feeling emotionally detached
▪ Brain fog and being forgetful and less sharp
▪ Night sweats or hot flushes (often blamed on feeding or because your hormones haven’t ‘settled’ yet.
▪ Irregular or heavier periods (if they return)
▪ Weight changes or bloating
▪ A sense of disconnection from your body and identity

The overlap between being post partum and perimenopause means many women are left unsure where one phase ends and another begins — especially if perimenopause starts in your late 30s or early 40s, when postnatal recovery might still be ongoing.

If you’ve had a baby in the past few years and still don’t feel right, it may be time to explore whether perimenopause is part of the picture.

Understanding your hormones with a joined-up approach might be the key to finding yourself again.

05/11/2025

It can be so confusing when so many of the symptoms of vitamin deficiencies and perimenopause, menopause, PMDD and other hormone conditions overlap.
Tiredness, brain fog, low mood, anxiety, muscle aches, poor sleep… all can be signs of shifting hormones or also low nutrients like iron, vitamin D and B vitamins.

Add in the heavy marketing of products promising to ‘balance you’ or ‘boost your energy’, it’s no wonder so many of you are unsure what you actually need.

Vitamin D isn’t just about sunshine and bones for example- it supports immunity, mood and energy too. Iron and B vitamins play a big role in how your brain and body function day to day.

With the right blood tests, you can make informed choices about your health- not just rely on spending on lots of products and hoping for the best. That’s why we always discuss if blood tests are something you need to consider - to understand the whole picture before choosing any treatment.

If you need help

📍info@thelifestylehealthclinic.co.uk

30/10/2025

We see so many neurodiverse women in clinic who tell us the same thing:
“I know what I should be doing… I just can’t seem to do it.”

And during perimenopause or menopause, that feeling can become even stronger.

As we mark ADHD Awareness Month, it’s worth talking about what’s really going on — because it’s really not as simple as just eating better or exercising more.

Oestrogen and progesterone both influence key brain chemicals like dopamine and GABA, which regulate motivation, focus, calm and reward.
When these hormones fluctuate (as they do in perimenopause), dopamine and GABA do too, which means focus drops, energy slumps, and the brain starts seeking quick dopamine fixes: scrolling, snacking, multitasking, or that evening glass of wine.

It’s not about personality or willpower. Brain chemistry alters as hormones do.
And for women who are neurodiverse, especially with ADHD traits, these shifts can feel magnified. The brain that already works harder to regulate motivation now has less hormonal support and scaffolding to do so.

That’s why lifestyle medicine is never one-size-fits-all. It’s not about rigid plans or perfect routines. We can’ place enough emphasis on small, visible habits that fit your brain and your hormones. It may take a bit of work to find out which methods work for you.
Linking new habits to existing ones, creating gentle structure, and reducing cognitive load can make real change possible and helpful, not stressful.

If this sounds familiar, it’s absolutely something we can help you work through.

25/10/2025

Falling oestrogen during perimenopause and menopause is one of the main reasons cholesterol levels change, even if your diet or lifestyle haven’t changed at all. Lots of you tell us that you’re doing what you’ve been doing for years but your test results seem to be changing.

As our hormone biology changes, so does cholesterol.
Why?

Oestrogen helps balance cholesterol by increasing HDL (the “good” cholesterol) and lowering LDL (the “bad” cholesterol). As levels drop, LDL often rises, HDL can fall, and triglycerides may increase, all of which raise your cardiovascular( heart ) risk.

Heart disease, not cancer, is the biggest health threat to women. It accounts for around one in three female deaths in the UK.
And this can all sound so doom and gloom. But there’s so many ways we can change this.

To support your heart health as your hormones are changing :

▪ Get a blood test to understand and know your baseline. Gathering data on yourself is crucial. And track changes even when results are marked as ‘normal’…. Picking up on earlier trends can optimise your individual health risks rather than wait to be tipped into the abnormal bracket.

▪ Aim for 30g of fibre daily. That might look like a bowl of oats with berries (8g), a portion of chickpeas (8–10g), two pieces of fruit such as an apple and a pear (6–8g), and plenty of leafy greens and vegetables with meals (6–8g).

▪ Include omega-3 fats, limit alcohol and ultra-processed foods.

▪ Build regular movement, and you really have to include regular strength training, to improve your metabolic and cardiovascular health. Building muscle will always be protective.

At our clinic we offer detailed, personalised advice on cholesterol, hormones and metabolic health as part of every consultation because these systems are all connected and taking to each other all the time.

Get in touch if you need more information or support.

Info@thelifestylehealthclinic.co.uk

23/10/2025

A positive step for menopause care – if it’s backed by training and access.

While this is a positive step, the reality is that:

▪️Only around half of women offered a health check actually attend

▪️Those delivering the checks need the right training to understand and respond to symptoms properly

▪️Without investment in training and access, it risks being a tick-box exercise

Katie and I have been asking and listening to these questions for years.
Every day, we join the dots for women who’ve been told “everything’s normal” when it isn’t.

We’re a private service, but we integrate with NHS care as much as possible—sharing letters with your GPs, supporting continuity, and working collaboratively.

Hopefully this initiative isn’t just talk, but backed by the funding and training needed.
Because right now, most doctors still fund their own specialist menopause training.

Progress needs more than awareness. It needs to be backed up with infrastructure and investment. And reach those that are the least likely to seek help.

10/10/2025

Caffeine stimulates the same stress pathways influenced by oestrogen and progesterone.
During perimenopause, early menopause or POI, when these hormones fluctuate, caffeine stays active in the body for longer and its impact on the nervous system intensifies.
That can mean more anxiety, hot flushes, disrupted sleep or energy crashes.

Most of us rely on caffeine as a quick fix especially in the afternoon.
But that extra cup can raise cortisol, delay sleep and increase next-day fatigue.

Instead, try an afternoon reset that supports energy rather than spikes it:

a short walk outside, a glass of water to hydrate, or a protein-rich snack.

Reducing total caffeine and changing when you have it can help restore balance to cortisol rhythm, improve sleep and lower symptom sensitivity.

How to start:
• Cut back gradually rather than stop suddenly
• Swap one for matcha or herbal decaffeinated options
• Keep total intake under 200 mg a day (around two small coffees)
• Avoid caffeine after midday to protect your sleep

Caffeine sensitivity is part of hormonal changes in menopause and perimenopause.
It might not feel much but it’s surprising how a small adjustments can make measurable differences in symptoms, energy, focus and calm.

07/10/2025

Both are influenced by oestrogen.

From around 35 onwards, and even earlier in perimenopause, early menopause or POI, falling oestrogen affects how your blood vessels expand, cholesterol is processed and how your body regulates your blood pressure.

As these systems change, the risk of heart disease, stroke and cognitive decline ( brain function) begins to rise significantly, often before symptoms appear.

After menopause, women are up to three times more likely to develop high blood pressure.
Cardiovascular disease becomes the leading cause of death in women over 50.

That’s why blood pressure checks belong in every menopause assessment.
It is not just a number. It is a marker of your vascular health and longevity.

There is no one-size-fits-all approach, but lifestyle medicine provides tools that help most women.
Regular movement, fibre-rich food, leafy greens, potassium-rich fruit, stress regulation and good quality restorative sleep all support your blood pressure, heart and hormone health.

Borderline readings are not reassuring. Evidence shows that tighter control protects the heart, brain and blood vessels over time.

Menopause marks a fundamental heart health shift.
Blood pressure checks are not just needed for HRT prescribing.
Annual reviews are essential- if you don’t think you’ve had one please do check!

A blood pressure check is included in our health checks but if you can’t get to see us many local pharmacies also offer free blood pressure checks too.

(Blood pressure machines are easy to order too, to keep at home if that’s convenient. )

06/10/2025

When we talk about mood, focus, and emotional stability in perimenopause, the conversation often stops at oestrogen.

But it’s not the only hormone involved.

Testosterone and progesterone play powerful roles in how your brain performs and copes with stress — and when all three begin to fluctuate, the effects can be profound.

Oestrogen is the brain’s master regulator.
It boosts the production of brain-derived neurotrophic factor (BDNF), the protein that helps nerve cells grow, repair, and communicate.
As oestrogen levels fall, BDNF activity drops too. That’s one reason concentration, motivation, and mood can feel harder to sustain.

Testosterone drives focus, confidence, and motivation.
It supports dopamine — the brain’s “drive” chemical and helps translate intention into action.
Lower testosterone levels can make it harder to find energy or enthusiasm, even for things you usually enjoy.

Resistance training helps here: it temporarily boosts testosterone sensitivity and reawakens that internal sense of capability.

Progesterone is the brain’s stabiliser.
It interacts with GABA , a calming neurotransmitter, that reduces stress and promotes sleep.
As progesterone fluctuates, the brain’s stress response becomes more reactive and sleep quality often changes.
Strength training helps regulate cortisol and supports deeper recovery, the balance progesterone once provided naturally.

Together, these three hormones shape how resilient, focused, and emotionally steady you feel.
When their influence declines, lifestyle medicine , especially strength training, becomes the way to restore many of those lost signals.

It’s not about aesthetics.
It’s about living well for longer with a brain and body that stay connected, capable, and strong.

The Lifestyle Health Clinic

11/11/2025

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05/11/2025

30/10/2025

25/10/2025

23/10/2025

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