Liberty Health Clinics

19/11/2025

As the days get shorter and colder, cravings for warm, comforting meals increase and that’s okay!

The key is to choose foods that support hormonal balance, bone health, and steady energy, here are some practical tips:

Prioritise Protein: Lean meats, fish, eggs, beans, and lentils help maintain muscle mass and support metabolism.. especially important during menopause

Add Calcium & Vitamin D: Bone health is crucial now. Include dairy or fortified plant-based alternatives, leafy greens, and mushrooms exposed to sunlight

Include Healthy Fats: Omega-3 rich foods like salmon, walnuts, and chia seeds can support hormone balance and brain health

Seasonal Veg & Comfort Carbs: Roasted squash, sweet potatoes, and root vegetables provide fiber, slow-release energy, and warmth.. perfect for cozy winter meals

Eating well in menopause doesn’t mean giving up comfort, it means choosing foods that make your body feel supported while enjoying the season

17/11/2025

Here’s what research and practical experience suggest for supporting mental wellbeing during this phase:

Mindfulness & Stress Management: Regular mindfulness practices, even 5–10 minutes a day, can lower stress hormones and improve emotional resilience. Simple techniques include guided breathing, short meditations, or keeping a reflective journal

Movement Matters: Exercise releases endorphins, improves sleep, and supports cognitive function. Gentle options like walking, yoga, or resistance training can help stabilize mood and energy

Nutrition for Brain Health: Eating regularly, prioritizing protein, and including omega-3 rich foods (like salmon, chia, or walnuts) can support stable energy and mental clarity

Sleep as a Foundation: Sleep disturbances are common in menopause and can worsen stress and low mood. Maintaining a consistent sleep schedule, limiting caffeine late in the day, and creating a calming bedtime routine can help

Taking small, intentional steps to support your mind can make a noticeable difference in mood and energy, helping you navigate November with more clarity and calm

16/11/2025

13/11/2025

Here’s how to stay steady through the season:

Prioritise Sleep:
Falling oestrogen and progesterone can disrupt rest.
Keep a consistent bedtime, limit screen time an hour before bed, and keep your bedroom cool, around 18°C helps minimise night sweats

Support Your Energy:
Low sunlight can lower serotonin and vitamin D levels, leading to fatigue. Try to get outside daily, even for 10 minutes, and include foods rich in B vitamins and magnesium (like leafy greens, nuts, and whole grains)

Balance Your Mood:
Exercise, even gentle movement, boosts endorphins and helps manage mood swings. If you notice seasonal dips, light therapy or talking with your GP about vitamin D supplementation can make a difference

Boost Your Immune System:
Menopause can slightly alter immune function. Eat plenty of colourful fruit and veg, stay hydrated, and don’t underestimate the power of regular sleep for keeping your defences strong

Small, consistent steps can help your body adapt more smoothly to both seasonal and hormonal changes … so you can feel your best all winter long

11/11/2025

You’re not “overreacting.”
You’re not “just tired.”
And no it’s not all in your head

Hormonal shifts during perimenopause and menopause can have a powerful impact on your mental wellbeing anxiety, mood swings, low motivation, even feeling disconnected from yourself.
But too often, women are dismissed or told to just “push through.”

At Liberty Health Clinics, we see the whole you.. not just your symptoms.
We offer personalised support that addresses the root causes hormonal, emotional, and physical, so you can feel more like you again

If your mental health has felt off lately, you’re not alone and you don’t have to figure this out by yourself

📩 Book a private consultation today for compassionate, expert-led menopause support

07/11/2025

Midlife and menopause bring big changes to your body, and understanding them is key to navigating this stage with confidence

During menopause, levels of oestrogen and progesterone decline, which can affect everything from your mood and energy to sleep, weight, and bone health

Testosterone levels also gradually decrease, which may impact muscle mass and libido

These hormonal shifts can lead to symptoms like hot flushes, night sweats, fatigue, brain fog, and changes in mood but the good news is, there are ways to support your body through this transition

At Liberty Health, we provide guidance, nutrition advice, and tailored support to help you balance hormones naturally and feel your best during midlife and beyond
Knowledge is power, understanding your hormones is the first step to taking control of your wellbeing

05/11/2025

We love supporting women through menopause and reviews like this just makes everything worth it

Thank you

03/11/2025

Menopause can bring big changes: from sleep disruption to mood swings and fatigue
But one simple, evidence-based habit can help support your mental and physical wellbeing through it

Practicing Gratitude
Research shows that regularly focusing on what we appreciate can:
✅ Lower stress hormone levels (like cortisol)
✅ Improve sleep quality
✅ Support heart health
✅ Boost mood and resilience

During menopause, when hormonal shifts can heighten stress and anxiety, small daily moments of gratitude help calm the nervous system and improve perspective

Here’s a practical way to start:
⚪ At the end of each day, note one thing your body managed well today
⚪ Maybe it was getting through a busy day, taking a walk, or simply showing up
⚪ Keep a short list somewhere visible, it helps retrain your brain to notice progress over discomfort
⚪ Gratitude doesn’t erase symptoms, but it can change how you experience them… shifting focus from frustration to appreciation for what your body continues to do for you every day

31/10/2025

📌 Calcium & Vitamin D
Why: Supports bone health and helps prevent osteoporosis, which becomes a higher risk during menopause.

Sources: Dairy, fortified plant milks, leafy greens, fatty fish, sunlight for Vitamin

📌 Protein
Why: Helps maintain muscle mass and metabolism, which can decline with age

Sources: Lean meats, fish, eggs, beans, lentils, tofu, nuts

📌 Healthy Fats
Why: Supports hormone balance, brain function, and heart health

Sources: Olive oil, avocado, nuts, seeds, fatty fish

📌 Fiber
Why: Aids digestion, stabilizes blood sugar, and supports heart health

Sources: Whole grains, fruits, vegetables, legumes

📌 Hydration
Why: Helps manage hot flashes, supports digestion, and maintains energy levels

Tip: Aim for 1.5–2 liters of water per day; herbal teas are great too

📌 Limit Processed Sugar & Salt
Why: Helps reduce bloating, mood swings, and cardiovascular risks

📌 Phytoestrogens
Why: Plant compounds that can help balance hormones naturally

Sources: Soy, flaxseeds, chickpeas, lentils

Why It Matters:
Supports hormone balance
Maintains energy & mental clarity
Promotes healthy bones & heart
Helps manage common menopause symptoms like hot flashes, bloating, and mood changes

29/10/2025

Have questions about HRT? You’re not alone!

Understanding your options is key to making the right choices for your health and no question is too small

At Liberty Health, Dr Ferhat & Rachel are here to provide expert, personalised guidance every step of the way

Book a consultation today and get the answers you deserve - Link in Bio 🔗