Michal Or Rudich Diet & Complementary medicine

07/04/2026

💡Menopause starts long before the menstrual cycle stops💡

Perimenopause, which is officially divided into two stages, often begins with fatigue, mood swings, and other symptoms. Until we recognise the connection, many of us start worrying about more serious conditions. The positive news is that there is much we can do; the less positive news is that the menopause transition can last for over a decade.

As a dietitian and complementary health practitioner, I will focus here on nutritional guidance rather than exercise, CBT, or psychological tools, which are best addressed by specialists in those areas.

Let us begin with the basics: Ensure you consume at least five portions of non-starchy vegetables daily. Include legumes such as chickpeas, lentils, mung beans, and green peas to increase fibre intake, support calcium and iron levels, and help reduce acidic load.

Protein intake should come from a variety of sources, reaching up to 2 grams per kilogram of body weight. Keep in mind that eggs provide only about 7–8 grams of protein each. Processed meats and similar foods should be avoided. If you are building muscle through weight training or power workouts, you may require higher intake, along with foods that support muscle recovery and appropriate supplementation where needed.

B vitamins play a key role in energy production and cellular function, and are essential for the nervous system, including mood regulation, anxiety, and depression. Some evidence suggests that regular intake of vitamin B6 may help reduce hot flushes, pain, and related symptoms.

Vitamin C supports immune function, gut health, and capillary blood vessels. Vitamin E contributes to balancing oxidative stress, with studies over the past decade indicating benefits for hot flushes, stress, and skin health.

Vitamin D is far more important to overall health than previously understood. Adequate levels support the lungs and respiratory system, gastrointestinal system, musculoskeletal system, urogenital system, and the endocrine system, including gonadal hormones. Dosing should always be personalised.

Iron is essential for oxygen transport to every cell and is particularly important in cases of hair loss, fatigue, and physical activity. However, excessive intake should be avoided.

Fatty acids, including omega-3, may support cognitive function, memory, concentration, sleep, and vasomotor symptoms. It is important to select the appropriate product for individual needs.

Three practical take-away tips:

You can replace your coffee with cocoa (one spoon of 100% cocoa powder mixed with hot water). It may help boost energy while increasing antioxidant intake.
Add one tablespoon of nutritional yeast to your salad or daily meals to support a higher intake of B vitamins.
If you need a sweet afternoon treat, take a green apple, sprinkle cinnamon on top, and air-fry or bake until soft—no added sugar needed.

For personalised advice and consultation appointments, in person or online, text your name, age, and phone number to: +44-7498326518

06/04/2026

Eating well for the perimenopause and menopause:
“Half the world’s population will go through the menopause, with eight in ten women experiencing troublesome symptoms. Many don’t realise that simple changes to eating habits can have a large impact on how they experience the menopause and its effects on health and wellbeing both now and in the years to come.” British Dietitian Association web page on menopause
Noticeable symptoms can include weight gain, bloating, hot flushes, night sweats, insomnia, irritability, poor concentration, more frequent headaches, and joint pains. These may last for just a few months or for several years. The range of symptoms, how often they occur and how severe they are will differ according to body type, age, health condition, lifestyle and nutrition.
One common mistake is the assumption that taking Hormone Replacement Therapy (HRT) means you can ignore diet. Whether or not you use HRT, what you eat and drink matters for day-to-day symptoms and to manage longer term changes to health risk.
Studies have shown that increasing wholegrains, fruits, and vegetables and reducing fat intake are moderately effective in reducing hot flushes. The effects were larger for those who also lost weight.
Looking at ways to eat a healthier balanced diet, including eating more fibre-rich foods, which supports gut health, immune system and more. Beans, soya beans and pulses, achieving at least five different, preferably different colours too, vegetables and fruit a day. Opting for more frequent plant-based meals, can all make a difference to your menopause experience. A thriving and diverse gut microbiome (the bacteria living in the gut) may affect hormone levels too, so you might consider trying to eat many different plant foods each week to support this.
Naturally changing hormone levels increase the amount of fat stored around the waist and this increases cholesterol levels, blood pressure and the risk of developing diabetes.

Personalised nutrition is important, though exercise is crucial.
Combining healthy eating with exercise is far more effective than either dieting or exercising alone.
As we experience different patterns of symptoms both nutrition and exercise should be tailored to your lifestyle, ethnicity and health.

The basic checklist I would suggest would be, once you are in your mid 30’s:
1. GP & Gynaecological checkup with a set of blood and urine tests
2. See a pelvic floor physiotherapist (especially if you are postnatal)
3. Meet with a trainer specialising in exercise for women at perimenopause or postmenopause.
4. Visit a dietitian or nutritionist specialising in women nutrition and preferably hormonal balance and inflammatory diseases
If it is overwhelming, start on some basic daily exercise and adding non starchy vegetables to your everyday routine.

If you would like more specific information or references, write “I am …. Yrs old and would like some guidelines” and I’ll get back to you as soon as I can

If you would like to share your symptoms anonymously for a research on nutrition and symptoms – please open the link below. You’ll have all the information there – thanks
https://eu.surveymonkey.com/r/Perimenopause_and_menopause_March2026

26/11/2025

Last minute call for the London ladies in their 30’s 40’s or 50’s
Tomorrow in a lovely quiet surroundings we will have an amazing seminar on the menopausal journey from way before peri-menopause through the period in life that might frighten you to the pot-menopausal years

How to realise that hormones are changing “us” and how to self manage symptoms at any age.

If you have mood swings that remind you of pre-menstruation days, but not really the same, if you gain weight without changing anything in your diet or brain fog in a middle of your presentation – come join us Tomorrow 7:30-9:30 BST (British Standard Time).

You can join online or at the venue in Hendon London.
For registration pls Youse this link
For online – through zoom, please email me ASAP: michalorudich@gmail.com

Are you menopausal? Menopause doesn’t have to be a mystery or struggle Join us for a relaxed, informative talk about the stages of menopause — pre, peri, and…

13/11/2025

A new review on oral health and menopause was published recently saying thar "burning mouth syndrome" (stomatodynia) can appear even during perimenopause and is more frequent in postmenopausal women, with symptoms increasing with age in both s*xes.

Receptors for female s*x hormones are found in the oral mucosa, salivary glands, and trigeminal nerve. Declining hormone levels can alter neuronal reactivity. Estrogen may both increase pain perception and exert analgesic effects by suppressing nerve growth factors, which may help explain the prevalence of burning mouth syndrome after menopause.

Severe oral mucosal disorders such as candidiasis, pemphigus vulgaris, benign mucosal pemphigoid, lichen planus, and oral ulcers can occur. Trigeminal neuralgia and atypical facial pain may also be encountered. Fluctuations in estrogen and changes in bone mineral density can accelerate alveolar bone loss, affect periodontal health, and lead to tooth loss.

Low estrogen may contribute to temporomandibular joint (TMJ) degeneration and bone loss, while fluctuating estrogen makes prolonged pain more likely. Estrogen is protective for bone and joints structures, and low estrogen raises the risk of disorders.
Pain tends to decrease when estrogen is elevated ( example: during pregnancy).

About 50–75% of women experience vasomotor symptoms during the menopausal transition. Estrogen hormone therapy is one of the current primary treatment, with nonhormonal options also effective. Evidence suggests hormone therapy is safe for younger women, at premature or early menopause, and those using low doses for short periods.

Most existing studies compare premenopausal and postmenopausal women only, with limited s*x-based comparison.

Early data suggest psychological status is linked to oral complaints.

Overall, isolating chronological age as a direct cause of oral manifestations is difficult, and any therapy appears to have positive effects and risks. Salivary changes and the oral microbiome can be influenced by medication, but there are no specific data yet on periodontal health and oral bone loss as a result of available therapies. The complex role of hormones in oral health underlines the need for larger, methodologically robust studies.

If you came across studies in English or German, published within the last 2 years - please send them to me 🙋🏼‍♀️

12/11/2025

What Every Woman Should Know on Early Menopause

Early age menopause (EM) and premature menopause (PM) refer to menopause that occurs earlier than the normal menopausal age.

Early menopause (EM): occurs between ages 40–45.

Premature menopause (PM): occurs before age 40, and in some cases can happen before age 30 (NHS, 2022).

The prevalence of early menopause was estimated in 2019 to be 12% of women with menopausal symptoms worldwide, higher in countries with medium and low Human Development Index (HDI) and lower in high HDI countries (Golezar et al., 2019).
Earlier data (Faubion et al., 2015) estimated that about 5% of women aged 40–45 experience early menopause, and around 1% younger than 40 experience premature menopause.

Causes

EM and PM can occur in women treated for ovarian cancer or who have undergone surgical or medical interventions.
Causes may be inherited, genetic, congenital, or environmental. Premature menopause may also be known as premature ovarian failure (POF) or premature ovarian insufficiency (POI).

POI can still involve some menstrual activity and may represent the beginning of premature menopause (Hillard et al., 2017).
About 74% of POI cases are idiopathic, and up to 7% are genetic, often linked to X chromosome abnormalities.
POI may also be autoimmune-related, associated with Hashimoto’s, Graves’, and other thyroid disorders.
Other related illnesses include Addison’s disease, Diabetes Mellitus, Rheumatoid Arthritis, and Crohn’s disease (Szeliga et al., 2021).
Environmental factors such as smoking and pesticide exposure are also risks (Vabre et al., 2017).

Symptoms and Health Impact

Menopausal symptoms in PM are generally the same as in normal menopause, but they may appear earlier, with a higher rate and more severe cognitive and mental symptoms such as depression and anxiety (Faubion et al., 2015; Sochocka et al., 2023b).

A premature decline in estrogen can increase the risk of chronic diseases, including cardiovascular disease, Parkinsonism, midlife diabetes, and Alzheimer’s disease (Sochocka et al., 2023b).

What can we do?
Don't ignore the symptoms
Talk to your GP about Menopause Clinics
See a dietitian specialising in women's health or complementary health practitioner

- you can always contact me privately

06/11/2025

An interesting research was published recently on Menopause different experiences among Chinese women

The point is that if you are over 40 - the best thing for your health is to make sure you have a supportive social net at home or with your friends!

This study explored menopausal symptoms, illness perceptions, and help-seeking behaviours among Mosuo, Yi, and Han women, revealing how cultural backgrounds shape women’s experiences during menopause.

The findings show clear ethnic differences. Mosuo women reported the mildest menopausal symptoms, possibly connected to their social structure and strong family support. Han women showed higher rates of insomnia and vertigo, which may relate to challenges adapting to new environments. Yi women experienced the highest levels of fatigue and urinary tract infections.

Psychological factors were also significant. Higher stress and anxiety were closely linked to more severe menopausal symptoms. Dysmenorrhea increased the risk of psychosomatic symptoms, and religious beliefs were associated with symptom differences. Self-efficacy appeared as an important protective factor for women’s physical and mental health.

Women who were supported by higher levels of modern education, were more optimistic and proactive in treatment. Mosuo and Yi women were less likely to believe recovery depends on personal effort and often combined traditional practices, rituals, and herbal remedies with modern medicine.
This point is so important, like in my clinic, combining the dietetic and nutritional aspects of western medicine with complementary heath such as auricular medicine vitamins and herbal supplements.

Comparing 2012 and 2020, Mosuo women, according to the study, showed a significant reduction in menopausal symptoms and a more positive outlook on illness, influenced by social and cultural changes, lifestyle adjustments, and improved access to modern medicine.
This study highlights important need to address modifiable risk factors such as stress and anxiety, improve access to medical knowledge and services. Mosuo women in 2020 experienced significantly fewer symptoms and reduced fears about illness.

Key Points? If you want to feel good and look good, develop your social world, eat the right foods and exercise even 10 min a day.

20/07/2025

Your Hair is Talking to You – Are You Listening?

Hair loss doesn’t start overnight. It’s slow, subtle, and often ignored — until one day you notice:
👉 A forehead that looks bigger.
👉 A parting line that’s wider.
👉 A few too many hairs left behind on your brush.

For many people, it’s not just about looks — it’s about confidence and how you feel when you walk into a room. The good news? You can take action before it gets worse.🙋🏼‍♀️

What Can You Do When You Notice Bald Patches or Thinning Areas?
📝 Cut out processed foods — your hair thrives on real, nutrient-dense foods.

📝Get a blood test to check Iron, B12, Folic Acid, Vitamin D, Total Protein, and your hormone profile.

📝Book a microneedling session with hyaluronic acid and apple stem cell serum to reactivate your scalp’s natural growth response.

📝Follow your personalized self-care protocol provided at the clinic for long-term results.

Track your progress — take photos before treatment, after 2 sessions, and again 4 weeks into your improved diet plan.

More info: you can get lots of info on the https://skinologyplus.info site and when you go to contact the UK clinic you also have much more on what we can do in London for you

still confused? text me on +44-7498326518 I'll be happy to assist

19/06/2025

🌱 New Study Alert: Lentils for Better Blood Sugar? Yes, Please! 🥄

Exciting news from our latest clinical trial at Montana State University! Over 8 weeks, we found that swapping meat for lentils in just 5 meals a week helped reduce insulin resistance in adults at risk for type 2 diabetes—with no major digestive complaints. 💪

🔬 Participants (mostly women!) who ate 1.5 to 3 cups of lentils per week:
✔️ Showed improved insulin sensitivity
✔️ Did not gain weight
✔️ Reported only mild GI symptoms (yes, the dreaded bloating was rare!)
✔️ Felt just as full—and even more satisfied when they enjoyed their meals

💡 This is a powerful reminder that small, realistic dietary changes—like adding lentils—can support metabolic health, especially for women with higher waist circumference or a family history of diabetes.

✨ Tip: Start with 1–2 lentil-based lunches per week and give your gut time to adjust. The benefits are worth it.

📚 Want to read the full research? Drop a comment or DM me!

16/01/2025

🌿 Natural Relief for Menopausal Symptoms 🌿

Did you know that aromatherapy could be a powerful ally in managing menopausal symptoms? it is not only herbs and food supplements that can help you! 🌸 A recent clinical study, published just a few weeks ago, found that peppermint and lemon essential oils usedf or massage significantly reduce physical and psychological symptoms of menopause. ✨

Here’s the exciting part: the study showed that 🌿peppermint essential oil was particularly effective for urogenital symptoms, while🍋‍🟩 lemon essential oil excelled in relieving psychological symptoms. 🌱💆‍♀️ Both oils were also highly effective for somatic (physical) symptoms!
So next time you think about how you can self manage your symptoms - you can go for the essential oils (or call me). 🌸

07/01/2025

Eat your symptoms away!
Following a low carb high protein personalised diet, when you get to the age of 40+ is a great recommendation- but how?
What should I eat? and what do I do if I am hooked on my sandwich or chocolate?

These questions and many more - will be addressed on my next Webinar in February- stay tuned and write me if you want to join the 3 sessions on SLIM COOL AND HEALTHY AFTER 45

07/01/2025

The calendar ״My Little Nibble” is sold out! Due to the high demand - The book will follow sooner than planned.
It is a recipe book with nutritional recommendations for a happy healthy lifestyle
- stay tuned ❣️

23/12/2024

Nutritional Recommendations for Pre-Menopause and Menopause – Everything You Need to Know! ✨

The period of pre-menopause and menopause requires adjustments in nutrition to maintain optimal health and support the body through natural processes. Here are some important tips:

✅ Limit Carbohydrates: Keep carbohydrates at 30-35% of your diet, focusing on complex carbs only.
✅ Increase Protein: Add at least 1-3% more protein to your diet compared to your previous nutrition.
✅ Reduce Calories: Cut about 500 calories from your diet before menopause, but don’t go below 1200-1300 calories per day.
✅ Avoid Processed Foods: Steer clear of processed foods, saturated fats from animal sources, sugars, sleep disruptors, mayonnaise, and sugary desserts.

💡 Recommended Diets for Menopause:

The Mediterranean Diet – Rich in antioxidants, soluble fibres, and vegetables, based on fresh foods with plant-based fats and carbs. Focus on proteins from natural sources like legumes and fish, with very little red meat or poultry.
The DASH Diet – Ideal for those with high blood pressure. This diet is rich in fibre and low in fat and carbs.
Low-Sugar Diet – A diet low in oligo-, di-, mono-saccharides and polyols, which are fermentable sugars. It often includes lactose reduction and minimises complex proteins like gluten, promoting better digestion and hormonal balance.
🧑‍⚕️ Michal’s Diet – A personalised plan tailored to your body structure, health metrics, medications, sugar profile, and hormones. This diet focuses on high protein, an abundance of vegetables, and specialised food pairings. It supports leptin, insulin, glucagon, oestrogen, testosterone, and more. Based on the latest scientific research and endorsed by leading health institutions.

🔹 It’s Time to Take Care of Yourself!
Adapt your nutrition to where you are in life and feel better, inside and out.
For more details and personalised nutritional advice – send me a message!



To purchase the new 2025 calendar with an attached recipe booklet – please write me here or privately