https://nutritionandwellnesscentre.com/

The Nutrition & Wellness Centre, Norwich (2025)

29/11/2023

Great to speak with Donna loose Hormonal health : Educate and Empower about how to optimise your nutrition and other lifestyle factors to help address symptoms of the menopausal transition.

Send me a DM if you need any specific advice for your personal situation 😊.

15/11/2023

Did you know that stress can play a significant role in how we experience symptoms during the menopausal transition? Many women find that when stress levels are high, symptoms like hot flushes, mood swings, and sleep disturbances can become more intense.

When we're stressed, our bodies release stress hormones like cortisol, which can affect the balance of other hormones in our bodies. This hormonal imbalance can contribute to a variety of menopausal symptoms becoming more pronounced.

But don't worry, there are ways to manage stress and help alleviate these symptoms! Here are a few tips:

1️⃣ Prioritise self-care: Take time for yourself every day, whether it's through meditation, deep breathing exercises, or engaging in activities that relax you and make you happy.

2️⃣ Stay active: Regular exercise has been shown to reduce stress levels and improve overall well-being. Find activities you enjoy, such as walking, yoga, or dancing, and make them part of your routine.

3️⃣ Seek support: It's essential to have a strong support network during this transition. Reach out to friends, family, or join a support group where you can share experiences and find understanding.

4️⃣ Practice healthy habits: Eating a balanced diet, getting enough sleep, and avoiding excessive caffeine and alcohol can all contribute to managing stress and minimising menopausal symptoms.

Remember, every woman's experience with menopause is unique, and what works for one may not work for another. If you're struggling, don't hesitate to reach out to your healthcare provider for guidance and support.

Let's support each other through this journey, ladies! Together, we can navigate the menopausal transition with grace and resilience. 💪💕

11/11/2023

🏋️‍♀️💪 Ladies, let's talk about an empowering way to navigate the menopausal transition: Strength Training! 💪🏋️‍♀️

Did you know that strength training can have amazing benefits during this phase of life? While menopause brings changes to our bodies, incorporating strength training into our routine can help us feel strong, confident, and resilient.

Here are some fantastic benefits of strength training during the menopausal transition:

1️⃣ Increased Bone Density: As we age, our bone density naturally decreases. Strength training, with its weight-bearing exercises, can help slow down this process, reducing the risk of osteoporosis and fractures.

2️⃣ Improved Muscle Strength: Strength training helps build and maintain muscle mass, which tends to decline during menopause. Strong muscles support our joints, improve balance, and enhance overall functionality.

3️⃣ Enhanced Metabolism: Menopause can sometimes lead to weight gain or a change in body composition. Strength training helps boost our metabolism, allowing us to burn calories more efficiently and maintain a healthy weight.

4️⃣ Mood Booster: Exercise in general, including strength training, releases endorphins, those wonderful feel-good hormones. It can help combat mood swings, reduce anxiety, and improve overall mental well-being.

5️⃣ Increased Energy Levels: Menopause often comes with fatigue and a decrease in energy levels. Engaging in regular strength training can counteract this by improving stamina and providing a much-needed energy boost.

Remember, it's always important to start slowly and listen to your body. If you're new to strength training, consider working with a qualified fitness professional who can guide you through proper form and technique. And make sure that you fuel your body with the nutrients needed to support the growth of lean muscle mass - send me a DM if you need any support in this area! 💪💕

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07/11/2023

Did you know that caffeine can have an impact on the symptoms of menopause? Unfortunately it's sad, but true... 🤦‍♀️While caffeine is a beloved pick-me-up for many of us, it's important to understand how it can affect our bodies during this transitional phase.

Caffeine, found in coffee, tea, energy drinks, and some soft drinks, can potentially worsen certain menopause symptoms. For example, if you're experiencing hot flushes or night sweats, caffeine can make them more intense. It may also interfere with your sleep patterns, leading to increased fatigue and irritability.

On the positive side, reducing your caffeine intake or switching to decaf alternatives might help alleviate some of these symptoms. Opting for herbal teas or caffeine-free beverages can be a great substitute, providing warmth and comfort without the unwanted side effects.

Remember, every woman's experience with menopause is unique, so what works for one person might not work for another. But it might be worth playing around with the timing of your tea and coffee during the day and how much you are having, and notice whether this has an impact on your symptoms.

Remember, self-care is key during menopause—so take time for yourself, stay hydrated, eat well, and get plenty of rest. You've got this! 💪💕

28/10/2023

Let's talk about something that affects many women during their menopause journey: alcohol and its impact on our symptoms. 🍷🚫

As we navigate through this phase of our life, it's important to understand how alcohol can affect our bodies and overall well-being. While it might be tempting to reach for that glass of wine to unwind, it's essential to be aware of the potential consequences.

Alcohol can have various effects on menopausal symptoms. It can disrupt our sleep patterns, exacerbate hot flushes and night sweats, and contribute to mood swings and anxiety. It can also interfere with our hormone levels, making it harder for our bodies to find the balance they need during this transitional phase.

But fear not! There are ways to enjoy a social drink while minimising its impact on our symptoms. Here are a few tips to keep in mind:

1️⃣ Moderation is key: Enjoying a glass of wine or a cocktail on occasion is generally fine, but try not to overdo it. Sticking to the recommended limits can help avoid worsening of symptoms.

2️⃣ Stay hydrated: Alcohol can dehydrate our bodies, which can make hot flushes and night sweats feel even more intense. Make sure to drink plenty of water alongside your alcoholic beverage to stay hydrated.

3️⃣ Know your triggers: Keep an eye on how your body reacts to different types of alcohol. Some women find that certain drinks, such as red wine or spirits, trigger their symptoms more than others. Pay attention to what works best for you.

Remember, we're all unique, and what works for one person may not work for another. It's essential to listen to our bodies and make choices that support our well-being during this transformative time.

So, ladies, let's raise a glass of water or a mocktail and toast to finding a healthy balance during menopause! Cheers! 🌸🥂

25/10/2023

Did you know that taking care of your gut health can actually help manage some of the symptoms you might be experiencing during the menopausal transition? 🌟

During menopause, hormonal changes can often bring digestive issues like bloating, constipation, and even weight gain. But there are steps you can take to support your gut and ease these symptoms.

First and foremost, let's talk about the power of a gut-friendly diet. Including more fibre-rich fruits and veggies, whole grains, and fermented foods like yogurt and sauerkraut can work wonders for your gut. These types of foods promote healthy digestion by feeding your gut bacteria as well as introducing more beneficial gut bacteria that your body might need, which will all help to keep things running smoothly.

Equally important is staying hydrated. Drinking plenty of water not only supports digestion but also helps prevent constipation.

Now, let's address stress. We all know that stress can wreak havoc on our bodies, including our gut health. It's crucial to find healthy ways to manage stress, whether it's through yoga, meditation, or simply taking a break to do something you love. Your gut will thank you!

Remember, taking care of your gut health is not only beneficial for managing menopause symptoms, but it's also essential for your overall well-being! 🌸✨

20/10/2023

Vitamin D is known to play a role in mood regulation, and maintaining optimal levels of this vitamin may help with mood swings that can take place from time to time during menopause.
Here's how it plays that important role in our body:

1. Vitamin D is involved in the synthesis of serotonin, which is a 'feel good' hormone that helps promote feelings of well-being and happiness. Adequate levels of vitamin D can support serotonin production, potentially helping to stabilise mood and reduce mood swings.

2. Vitamin D receptors are present in areas of the brain that are involved in mood regulation. Vitamin D may help protect and support the functioning of these brain regions, which can positively impact mood.

3. Menopause is characterised by fluctuating hormone levels, especially oestrogen. Vitamin D may help maintain hormonal balance by promoting the production and utilisation of hormones. This can potentially alleviate mood swings associated with hormonal fluctuations.

4. Vitamin D has anti-inflammatory properties and inflammation has been linked to mood disorders, including depression and anxiety. By reducing inflammation, vitamin D may help improve mood and reduce mood swings.

If you are experiencing more mood swings than normal, it could be due to low Vitamin D levels, so it might be an idea to get these tested the next time you are at the GP. Otherwise try to incorporate more foods that are high in vitamin D including fatty fish such as salmon, mackerel and sardines or fortified daily products such as milk, yoghurt and cheese. As the days are now getting shorter, it is a good idea to supplement with vitamin D and try to get out in the sunlight as much as possible!

18/10/2023

🌍🌸 Celebrating World Menopause Day: Prioritising Heart Health! 🌸🌍

Today, on World Menopause Day, we're shedding light on an important aspect of women's health - heart health during menopause! 💗

Did you know that hormonal changes during menopause can affect your heart health? It's essential to stay informed and take proactive steps to maintain a healthy heart during this stage of life. Here are a few tips to keep your heart happy:

1️⃣ Stay Active: Regular exercise, such as brisk walking, dancing, or swimming, can help reduce the risk of heart disease and improve overall cardiovascular health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

2️⃣ Eat Heart-Healthy Foods: Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Limit processed foods, saturated fats, and added sugars. A balanced diet will contribute to better heart health.

3️⃣ Manage Stress: Menopause can be accompanied by increased stress levels. Find healthy coping mechanisms like meditation, deep breathing exercises, or engaging in hobbies you enjoy. Taking care of your mental well-being is essential for your heart's health too.

4️⃣ Quit Smoking: If you're a smoker, quitting is one of the best things you can do for your heart and overall health. Seek support from friends, family, or healthcare professionals to help you on your journey towards a smoke-free life.

5️⃣ Regular Check-ups: Regular check-ups with your GP are crucial during menopause. They can help monitor your heart health, cholesterol levels, blood pressure, and provide personalised advice on managing menopause symptoms.

Remember, you're not alone on this journey. Reach out to your friends and loved ones, share your experiences, and support each other through this phase of life. Together, we can raise awareness about menopause and inspire women to prioritise their heart health!

Let's celebrate World Menopause Day by taking a step towards a healthier heart! 💪💗

15/10/2023

Did you know that eating more plants within your diet can potentially help alleviate some of your menopausal symptoms?

Plant-based foods such as fruits, vegetables, whole grains, and legumes are rich in phytoestrogens. These compounds have a structure similar to oestrogen and can bind to oestrogen receptors in the body, potentially reducing the severity of hot flushes, mood swings, and other symptoms associated with our declining oestrogen levels during menopause.

Additionally, a plant-based diet tends to be lower in saturated fats and higher in fibre compared to a typical Western diet. This can help maintain a healthy weight and improve cardiovascular health, which is particularly important during menopause when women are more prone to weight gain and an increased risk of heart disease.

Together with these benefits, plant-based foods are generally nutrient-dense and rich in antioxidants, which can help support overall health and reduce inflammation. This can be beneficial for managing symptoms like joint pain, sleep disturbances, and mood changes that some women experience during menopause.

Try to incorporate more plants into your diet on a daily basis and see if you notice the positive impact this may have. 🥗

Send me a DM if you need some personalised support to address your menopausal symptoms by fine tuning your nutrition and lifestyle. 🤗

06/10/2023

Ladies, are you feeling more achey and have increased joint pain? Skin playing up or just generally feeling a bit blah?
It might be that you are suffering from an increase in inflammation in your body as a result of your declining oestrogen levels, and perhaps by increasing your intake of Omega-3s you might start to notice an improvement in these symptoms. 🙌

Omega-3s are a group of essential fatty acids that offer a range of health benefits, particularly when it comes to combating inflammation. Studies have shown that these powerful nutrients can be incredibly beneficial for women, helping to alleviate inflammation-related issues such as joint pain, menstrual discomfort, and even certain skin conditions. 💪💁‍♀️

Not only do omega-3 fatty acids possess anti-inflammatory properties, but they also promote heart health, boost brain function, and support healthy skin. These healthy fats can be found in fatty fish like salmon, mackerel, and sardines, as well as in plant-based sources such as flaxseeds, chia seeds, and walnuts. 🐟🥜

So, how can you incorporate more omega-3s into your diet? Try adding a delicious salmon fillet to your weekly meal plan, sprinkle some chia seeds on your morning smoothie, or whip up a tasty walnut salad. 🥗

Remember, a healthy diet is the foundation for a healthy life, not just for now, but to promote healthy aging too! By including omega-3 fatty acids in your meals, you can help reduce inflammation and promote overall wellness. 🌿💚

04/10/2023

Well all know that Calcium plays a vital role in maintaining strong bones and preventing osteoporosis, a condition that affects many women during and after menopause, but that isn't just the only important role it plays in our body.

Here are some important benefits of calcium during this stage of our life:

1. Stronger Bones: Menopause brings a decline in oestrogen levels, which can lead to a decrease in bone density. Adequate calcium intake helps to maintain and strengthen our bones, reducing the risk of fractures and osteoporosis.

2. Heart Health: Did you know that calcium also supports cardiovascular health? Studies suggest that calcium intake may help lower blood pressure and reduce the risk of heart disease, which is essential during menopause when the risk of heart-related issues may increase.

3. Mood Support: Menopause can sometimes bring mood swings and feelings of anxiety or depression. Calcium is involved in the regulation of neurotransmitters that affect our mood, so ensuring an adequate intake can contribute to a more balanced emotional state.

4. Muscle Function: Calcium is not just for bones! It also plays a crucial role in muscle function, helping to maintain muscle strength and prevent muscle cramps or spasms that can be common during menopause.

So, how can we incorporate more calcium into our diet? 🥛🥦

Include calcium-rich foods such as dairy products (milk, cheese, yogurt), leafy greens (kale, spinach), tofu, almonds, and fortified plant-based milk in your daily meals. And don't forget, vitamin D is essential for calcium absorption, so catch some sunlight or consider vitamin D supplements.

Send me a DM if you need some help with personalised nutrition support at this time of your life.

08/08/2023

We know that we have an increased risk of heart disease, stroke and certain cancers as we move through the menopausal transition, and this risk will be increased if we consume a diet high in saturated fats. Red meat is a source of saturated fat, but many of my clients don't realise the potential health benefits that reducing red meat in their diet can have.

Here are a few ways it can positively impact your well-being:

1. Heart health: High red meat consumption, particularly processed red meat, has been linked to an increased risk of heart disease. Reducing your intake can lower levels of saturated and trans fats, which are associated with elevated cholesterol levels. Instead, you may choose leaner protein sources like poultry, fish, legumes, or plant-based proteins, which can be beneficial for heart health.

2. Cancer prevention: Some studies suggest that a high intake of red meat, especially processed meat, is associated with an increased risk of certain cancers, such as colorectal cancer. By reducing red meat consumption, you can potentially lower your risk and focus on incorporating more vegetables, fruits, whole grains, and plant-based proteins, which are rich in antioxidants and other cancer-fighting compounds.

3. Weight management: Reducing red meat intake may help with weight management. Red meat tends to be high in calories and saturated fats, which can contribute to weight gain. By replacing some red meat with lower-calorie, nutrient-dense alternatives like vegetables, whole grains, and legumes, you can improve your overall diet quality and potentially maintain a healthier weight.

Remember, it's all about balance and making informed choices. If you still choose to include red meat in your diet, opting for lean cuts and moderating portion sizes can be helpful.

Let me know if you need any support in making healthier choices with your nutrition at this stage of your life 🤗

06/08/2023

Let's face it, we all love a bit of sugar from time to time! 🧁
But it's important to understand the risks of consuming too much sugar, and how it can contribute to an increased risk of disease, which is also exacerbated at this stage of our life due to our declining hormone levels.

Consuming excessive amounts of sugar, especially refined sugars, can contribute to weight gain and increase the risk of developing conditions like obesity and type 2 diabetes. It provides empty calories and can lead to a spike in blood sugar levels, followed by a crash, which may leave you feeling fatigued and craving more sugar.

Moreover, high sugar intake has been associated with an increased risk of heart disease, tooth decay, and certain types of cancer. It can also negatively affect your skin health, leading to issues like acne and premature aging.

However, it's essential to note that not all sugars are created equal. Natural sugars found in fruits, vegetables, and dairy products come packaged with valuable nutrients and fibre, which can help mitigate some of the negative effects of sugar. It's the added sugars in processed foods and sugary beverages that we should be mindful of.

Maintaining a balanced diet, moderating sugar intake, and opting for healthier alternatives like fresh fruits or natural sweeteners (e.g., honey or maple syrup) can help you enjoy the occasional sweet treat while keeping your health in check.

If you need help to manage your sweet cravings and replace the sugary foods in your diet with healthier alternatives, send me a DM! 🤗

06/08/2023

Let's face it, we all love a sweet treat from time to time! 🧁
But it's important to understand the risk that sugar can pose to our health, which can be exacerbated at this time of life also, due to our fluctuating hormone levels.

Consuming excessive amounts of sugar, especially refined sugars, can contribute to weight gain and increase the risk of developing conditions like obesity and type 2 diabetes. It provides empty calories and can lead to a spike in blood sugar levels, followed by a crash, which may leave you feeling fatigued and craving more sugar.

Moreover, high sugar intake has been associated with an increased risk of heart disease, tooth decay, and certain types of cancer. It can also negatively affect your skin health, leading to issues like acne and premature aging.

However, it's essential to note that not all sugars are created equal. Natural sugars found in fruits, vegetables, and dairy products come packaged with valuable nutrients and fibre, which can help mitigate some of the negative effects of sugar. It's the added sugars in processed foods and sugary beverages that we should be mindful of.

Maintaining a balanced diet, moderating sugar intake, and opting for healthier alternatives like fresh fruits or natural sweeteners (e.g., honey or maple syrup) can help you enjoy the occasional sweet treat while keeping your health in check.

Send me a DM if you need some support to structure your nutrition so it's supporting healthy aging and helping to reduce your menopausal symptoms.

03/08/2023

💤✨ The Benefits of Sleep During Menopause: Restoring Balance and Vitality! 🌙🌸

Today, let's dive into the importance of quality sleep during this transformative stage of life and explore the incredible benefits it brings. Sleep plays a vital role in restoring balance and vitality, so it's important that we prioritise sleep and support our body to get the time it needs to rest and recover. 💤🌸

1️⃣ Hormonal Balance: Menopause is accompanied by hormonal changes that can disrupt sleep patterns. Getting adequate sleep helps regulate hormone production, promoting a healthier balance and reducing symptoms such as hot flashes, night sweats, and mood swings. By prioritising quality sleep, we can support our bodies in finding equilibrium during this transition.

2️⃣ Enhanced Cognitive Function: Restful sleep is essential for cognitive function and mental clarity. It allows the brain to process information, consolidate memories, and sharpen cognitive abilities. By prioritising sleep, we can improve concentration, memory retention, and overall mental performance, empowering us to navigate the challenges of menopause with clarity and focus.

3️⃣ Mood Stability: Sleep plays a significant role in regulating our mood and emotional well-being. Adequate rest helps lower stress levels, reduce irritability, and enhance overall emotional resilience. By prioritising quality sleep, we can promote a stable mood and emotional balance during the rollercoaster of menopause, fostering a positive and empowered mindset.

4️⃣ Increased Energy and Vitality: Quality sleep is a natural energy booster. By allowing our bodies to rest and recharge, we wake up feeling refreshed, rejuvenated, and ready to embrace the day ahead. Adequate sleep can help combat the fatigue often associated with menopause, allowing us to maintain an active lifestyle and pursue our passions with vitality.

5️⃣ Improved Heart Health: Sleep plays a crucial role in maintaining a healthy cardiovascular system. Restful sleep helps regulate blood pressure, reduce inflammation, and support heart health. Prioritising quality sleep during menopause can help lower the risk of heart disease, a condition that becomes more prevalent during this stage of life.

6️⃣ Alleviation of Menopausal Symptoms: Quality sleep has been shown to alleviate common menopausal symptoms such as hot flashes, night sweats, and sleep disturbances. By establishing healthy sleep patterns and creating a conducive sleep environment, we can reduce the frequency and intensity of these symptoms.

Prioritising quality sleep during menopause is a powerful act of self-care. Embrace a soothing bedtime routine, create a peaceful sleep environment, and give yourself permission to rest and recharge. If sleep disturbances persist, don't hesitate to seek advice from healthcare professionals who can provide guidance and support tailored to your unique needs.

Feel free to share your favourite sleep-inducing tips or personal experiences in the comments below! 💕🌙

31/07/2023

🥦🌿 Nourishing Our Bodies: Keeping Saturated Fats Low! 🍎🥑

Let's discuss the importance of keeping saturated fats low in our diets for optimal well-being. During the menopausal transition, we have an increased risk of heart disease as a result of our declining oestrogen levels, which have a protective role for our hearts. But by making mindful choices and prioritising our health, we can nourish our bodies and reduce this risk factor, so let's dive into some tips for reducing saturated fats and embracing a healthier way of eating! 🥦✨

🍗 Choose Lean Proteins: When it comes to protein sources, opt for lean options like skinless poultry, fish, legumes, or tofu. These alternatives offer essential nutrients without the high saturated fat content found in red meats. By incorporating lean proteins into our meals, we can support muscle health and maintain a healthy weight.

🥜 Embrace Plant-Based Fats: Instead of reaching for foods high in saturated fats, turn to plant-based fats that offer numerous health benefits. Avocados, nuts, seeds, and olive oil are excellent sources of monounsaturated fats that support heart health and provide essential nutrients. These healthy fats can be incorporated into salads, stir-fries, or even enjoyed as a delicious avocado toast!

🥛 Make Smart Dairy Choices: Dairy products are a common source of saturated fats in many diets. However, we can make smarter choices by opting for low-fat or fat-free versions. Skim or reduced-fat milk, Greek yogurt, or cottage cheese are great alternatives that still provide calcium and protein while minimising saturated fat intake.

🥫 Read Food Labels: When grocery shopping, take a moment to read food labels and understand the saturated fat content in the products we purchase. Look for items with low saturated fat percentages, and be mindful of portion sizes. This knowledge empowers us to make informed choices and prioritise our health.

🍲 Cook at Home: Preparing our meals at home allows us to have control over the ingredients and cooking methods we use. By cooking with minimal amounts of oil, choosing healthier cooking techniques like baking, grilling, or steaming, we can reduce the amount of saturated fats in our meals. Plus, it's a fantastic opportunity to get creative in the kitchen and experiment with delicious, nutritious recipes!

🥗 Focus on Whole Foods: Incorporating a variety of whole foods into our diets is key to reducing saturated fats. Fresh fruits, vegetables, whole grains, and lean proteins provide essential nutrients while naturally being low in saturated fats. By filling our plates with colourful, nutrient-rich foods, we can nourish our bodies and support overall health.

Remember, by keeping saturated fats low, we can promote heart health, maintain a healthy weight, and reduce the risk of various health conditions. Let's make mindful choices, embrace a healthier way of eating, and nourish our bodies with love and care!

Feel free to share your favourite low-saturated fat recipes or tips in the comments below. Together, we can inspire each other and create a community focused on vibrant, healthy living! 💪🌱

The Nutrition & Wellness Centre

29/11/2023

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