Bhimble Wellness

22/01/2026

Are you wide awake between 2–4am? 👀🌙

Hey Lovelies,

If this sounds like you, please know you're not alone.

Around 40–60% of women in peri-menopause and menopause struggle with insomnia or poor sleep.

On top of that, add in hot flushes, night sweats, mood swings, brain fog, heavy periods, fatigue, weight gain and more - it's a lot for one woman to carry.

Insomnia or poor sleep in peri-menopause and menopause can look like:

😵 Trouble falling asleep because your mind just won’t switch off

😵 Waking between 2–4am in the morning.

😵 Waking drenched, throwing the covers on and off from night sweats or hot flushes.

😵 Racing thoughts or night-time anxiety.

😵 Light, unrefreshing sleep, waking up tired.

😵 Suddenly being sensitive to every noise (partner’s snoring, the fridge, the cat...😅)

😵 Feeling exhausted all day but wired at night.

😵 Mood changes -feeling irritable, low patience and feeling overwhelmed more easily.

If your sleep feels this broken, it’s not because you’re coping badly. It may be your hormones.

Fluctuations in your hormones may be causing you to be wide awake at 2am - 4am in the morning.

Here are some possible hormonal changes that happen during peri-menopauase and menopause:

✨ Lower estradiol can disrupt your circadian rhythm, your body’s internal clock that controls sleep-wake cycles, temperature, mood, digestion and energy.

✨ Lower progesterone (your calming hormone) can increase nervous system sensitivity, anxiety and stress reactivity.

✨ Higher estrogen phases in peri-menopause can increase histamine, which may cause wakefulness at 2am - 4am.

✨ Cortisol spikes, blood sugar dips and hormone swings can all trigger early-morning waking.

Sometimes insomnia or poor sleep is your body gently waving a flag saying: “I need support.”

Support can be natural, gentle and tailored to your body and lifestyle.

If you’re struggling with sleep in peri-menopause or menopause, I’m here to help you feel rested again. 💫



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Hi Lovely, I’m Minal. I'm a Qualified Naturopath and Food Scientist based in Epsom, Auckland (New Zealand) 💜.

Struggling with heavy periods, brain fog, hot flushes, weight gain, insomnia, mood swings or feeling out of whack?

Looking natural ways to balance hormones and feel like yourself again?

Here’s how I can support you:
💪 1:1 consultations with personalised, realistic health plans.
🍎 Simple, hormone-friendly nutrition (no dieting).
🌿 Evidence-based herbal medicine.
🌼 Targeted natural supplements (only what you actually need)
😴 Lifestyle support for sleep, stress, energy & overwhelm.

Let’s chat! 📧 minal@bhimblewellness.com
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17/01/2026

😴 Are you waking up between 2–4am every night and lying there wide awake? 😴

Hey Lovelies,

If you’re in peri-menopause or menopause and struggling with insomnia, this is so common.

Here are some things that may be happening hormonally:

- Your progesterone levels drops - progesterone is a calming hormone. When it declines, your sleep becomes lighter and anxiety at night may increase.

- Estrogen fluctuates - estrogen goes up and down which may triggering night sweats, hot flushes and frequent waking.

- Cortisol (stress hormone) becomes imbalanced - instead of being highest in the morning and lowest at night, cortisol can spike overnight which may leave you feeling “wired and tired”. Your blood sugar dropping during the night which could triggering cortisol and adrenaline to wake you up.

Here are some gentle simple tips you can start with to improve your sleep:

🌙 Eat a balanced dinner with protein, healthy fats and complex carbohydrates to support your blood sugar overnight.

🌙 Reduce your screen time before bed,time - 30–60 minutes can make a difference to melatonin production.

🌙 Keep your sleep environment cool - Light bedding, breathable fabrics, and a slightly cooler room can reduce night waking.

🌙 Calm your nervous system - try gentle breathing, stretching, journalling or a short wind-down routine signals safety to your body.

Be kind to yourself. Poor sleep is a symptom not a personal failure.

This isn’t about knocking you out to get to sleep. It’s about working with your body and restoring balance . 💫

If insomnia has become your “normal”, I see you. You're not alone.💜

14/01/2026

😩 “Who else feels exhausted just thinking about making lifestyle changes?” 😩

Hey Lovelies,

Over the last two weeks, I tried my first intestinal cleanse.

I thought it was going to be super hard and leave me feeling flat and exhausted.

That’s not what happened.

Once I got into the swing of things, the cleanse felt surprisingly effortless.

There were some unexpected benefits:
✔️ Less pain in my body
✔️ More energy
✔️ Feeling lighter and clearer

It reminded me that small changes don’t have to be hard.

If you’re on the rollercoaster ride of dealing with hot flushes, mood swings, brain fog, weight gain and just not feeling like yourself.

It’s so easy to think: “I don’t have the energy to change anything".

Once you start taking one step at a time, those small changes begin to flow. That’s when you start feeling good from the inside out.

You don’t have to do everything all at once.

You just have to start with one small change at a time.

I help guide my clients feel better and more like themselves on their peri-menopause and menopause journey.

I'm here to support you too! 💚



******************************************************************************************************
Hi Lovely, I’m Minal. I'm a Qualified Naturopath and Food Scientist based in Epsom, Auckland (New Zealand) 💜.

Struggling with heavy periods, brain fog, hot flushes, weight gain, mood swings or feeling out of whack?

Looking natural ways to balance hormones and feel like yourself again?

Here’s how I can support you:
💪 1:1 consultations with personalised, realistic health plans.
🍎 Simple, hormone-friendly nutrition (no dieting).
🌿 Evidence-based herbal medicine.
🌼 Targeted natural supplements (only what you actually need)
😴 Lifestyle support for sleep, stress, energy & overwhelm.

Let’s chat! 📧 minal@bhimblewellness.com
******************************************************************************************************

09/01/2026

🌸 Have you ever walked away from a situation thinking "I should have said something?” 🌸

Hey Lovelies,

This week I had two conflicts come out of nowhere. Situations that should not have happened.

Old me might’ve just swallowed it, dealt with it quietly and moved on.

Not this time.

👉 I made a complaint.
👉 I made a report.

I shared and spoke up about the situations I experienced.

How do you feel about advocating for yourself?

If you’re in peri-menopause or menopause, you’re already juggling more than enough - hot flushes, fatigue, brain fog, mood changes, weight gain and more.

The last thing you need is feeling dismissed or unsure of your rights.

Did you know you have rights when it comes to your health?

So many women don’t and that lack of knowledge can leave you feeling powerless, unheard or doubting yourself.

This is a huge part of the work I do with my clients.

I help empower women to:
✔️ feel confident about their health.
✔️ trust what their body is telling them.
✔️ know what to say to their GP - especially when they feel stuck or unsure of what to do.
✔️ feel better in both their mind and body.

You deserve to be heard.

You deserve support and you don’t have to figure it all out alone.

If this resonates, you’re not “too much”, you’re ready to be supported.



******************************************************************************************************
Hi Lovely, I’m Minal. I'm a Qualified Naturopath and Food Scientist based in Epsom, Auckland (New Zealand) 💜.

Struggling with heavy periods, brain fog, hot flushes, weight gain, mood swings or feeling out of whack?

Looking natural ways to balance hormones and feel like yourself again?

Here’s how I can support you:
💪 1:1 consultations with personalised, realistic health plans.
🍎 Simple, hormone-friendly nutrition (no dieting).
🌿 Evidence-based herbal medicine.
🌼 Targeted natural supplements (only what you actually need)
😴 Lifestyle support for sleep, stress, energy & overwhelm.

Let’s chat! 📧 minal@bhimblewellness.com
******************************************************************************************************

06/01/2026

“Have you ever felt dismissed, doubted or told it’s ‘all in your head’?”

Hey Lovelies,

Today someone told me I was rude.

Was it true? No.

I was being assertive, directly responding after someone presumed I hadn’t done something.

This happens all the time to women.

When we speak clearly, set boundaries or stand in our truth, we can be labelled as rude, difficult, bossy or emotional - especially as women in peri-menopause and menopause.

Have you ever had a moment like this?
👉 Someone being condescending to make themselves fee better.
👉 Someone making you feel like you’re “not okay” for the way you are.
👉 A doctor telling you “you’re not in peri-menopause” when every cell in your body is screaming otherwise.
👉 Not being believed about the hormonal hell you’re going through.

You're not rude, you're not imagining it and you're not broken.

Hormonal shifts can change how we think, feel, and respond and they often wake up a deeper need to be heard, respected and taken seriously.

With all my clients, I make sure you're valued, heard, respected and believed.

Speaking your truth isn’t being rude. It’s self-respect.

✨ From one woman to another, your voice matters ✨




******************************************************************************************************
Hi Lovely, I’m Minal. I'm a Qualified Naturopath and Food Scientist based in Epsom, Auckland (New Zealand) 💜.

Struggling with heavy periods, brain fog, hot flushes, mood swings or feeling out of whack?

Looking natural ways to balance hormones and feel like yourself again?

Here’s how I can support you:
💪 1:1 consultations with personalised, realistic health plans.
🍎 Simple, hormone-friendly nutrition (no dieting).
🌿 Evidence-based herbal medicine.
🌼 Targeted natural supplements (only what you actually need)
😴 Lifestyle support for sleep, stress, energy & overwhelm.

Let’s chat! 📧 minal@bhimblewellness.com
******************************************************************************************************

02/01/2026

✨ Hello 2026, let’s do this year differently ✨

If peri-menopause or menopause has left you feeling tired, foggy, overwhelmed or just not quite yourself, this is your gentle reminder that this year doesn’t need fixing, it needs more pausing.

This New Year, I’m choosing reset over rush.

Less pressure.

More presence.

More joy and movement that feels good and moments that refill my cup.

These past few days have been about family time, fresh air, biking (joyful and challenging!) and soaking up the pure happiness of my son having fun at Tawharanui Regional Park.

Nothing fancy, just grounding and nourishing moments that remind me what really matters.

For 2026, here's to:
✨ Slowing down without guilt
✨ Listening to your body (it’s not broken, it’s changing)
✨ Choosing support over struggle
✨ Making space for rest, joy and YOU!

You don’t have to push harder to feel better, sometimes healing begins when we pause.

Here’s to a softer and more supported 2026.💜

31/12/2025

😫 Are you doing all the right things and you're still feeling exhausted, tired-and-wired and out of sync with your body? 😫

If you’re in peri-menopause or menopause, your hormones and your body may be asking for something different if you're feeling like this.

I went to the zoo for the first time in years with my son and husband. 🦒

Seeing it all again through my son’s eyes was such a reminder to slow down, be present and to enjoy the moment.

With the break, there was no rushing, no multitasking - just fresh air, gentle movement and a bit of wonder ✨

My nervous system loved it.

During peri-menopause and menopause, our hormones are already under pressure.

Constant busyness, stress, and “pushing through” can quietly worsen symptoms such as fatigue, poor sleep, stubborn weight gain and mood changes.

Sometimes optimal hormone health isn’t about doing more, it’s about doing something different.

With 2026 just around the corner, this is your gentle reminder:
🌿 Rest is productive.
🌿 Joy supports your hormones.
🌿 Trying something new can be deeply healing.

It doesn’t have to be big. Try a new walk, a day out or a pause just for you.

As we head into the new year, give yourself permission to rest, reset and reconnect with your body.



******************************************************************************************************
Hi Lovely, I’m Minal. I'm a Qualified Naturopath and Food Scientist based in Epsom, Auckland (New Zealand) 💜.

Struggling with heavy periods, brain fog, hot flushes, mood swings or feeling out of whack?

Looking natural ways to balance hormones and feel like yourself again?

Here’s how I can support you:
💪 1:1 consultations with personalised, realistic health plans.
🍎 Simple, hormone-friendly nutrition (no dieting).
🌿 Evidence-based herbal medicine.
🌼 Targeted natural supplements (only what you actually need)
😴 Lifestyle support for sleep, stress, energy & overwhelm.

Let’s chat! 📧 minal@bhimblewellness.com
******************************************************************************************************

24/12/2025

✨ Merry Christmas to You All ✨

Thank you to all my amazing clients, friends and supporters.

It’s been such a privilege to walk alongside so many incredible women navigating hormonal imbalances, peri-menopause and menopause.

If this year has felt challenging, exhausting or overwhelming at times, please know you’re not alone and you’re doing so much and better than you think.

Be kind to yourself this Christmas.

Your body is doing the best it canand that is more than enough.

Wishing you a calm, nourishing Christmas filled with moments of rest, balance and care.

Wishing you and your loved ones a very Merry Christmas! 🎄

22/12/2025

😫 Are you feeling exhausted, overwhelmed or "not quite like yourself" and Christmas hasn't arrived yet? 😫

Hi Lovelies,

Peri-menopause and menopause can make this time of year extra draining. There are more social events, disrupted routines, sugar and late nights - suddenly your hormones are all over the place.

A gentle reminder, you don't have to do it all yourself.

Some things you could try to make your Christmas and your holidays more peaceful:
- Ask for help
- Delegate meals
- Share the load
- Buy the healthy ready-made option

Doing the minimum is sometimes exactly what your body needs.

During this time, try to keep some basic healthy dailly habits going:
- Eat regularly, even when you're busy
- Prioritise protein
- Stay hydrated
- Don’t underestimate the power of an early night.

Build in small pockets of self-care that help you feel more like yourself - a quiet walk, a few deep breaths between events, time outside and say "no" without guilt.

Christmas and New Year's Day doesn’t have to be perfect, it just needs to be manageable, supportive and kind to your hormones.



******************************************************************************************************
Hi Lovely, I’m Minal. I'm a Qualified Naturopath and Food Scientist based in Epsom, Auckland (New Zealand) 💜.

Struggling with heavy periods, brain fog, hot flushes, mood swings or feeling out of whack?

Looking natural ways to balance hormones and feel like yourself again?

Here’s how I can support you:
💪 1:1 Consultations & personalised health plans
🍎 Nutrition support
🌿 Herbal remedies
🌼 Natural Supplements
😴 Lifestyle tips – sleep, stress, energy, toxins etc.

Let’s chat! 📧 minal@bhimblewellness.com
******************************************************************************************************

19/12/2025

🌸 Hey Lovelies, 🌸

Are you trying your best but the weight gain just won’t budge?

If you’ve hit your 40s (or early 50s), you’re eating well, moving your body, doing all the “right” things and yet the scale keeps creeping up.

You are not failing. Your hormones are changing.

Around 60–70% of women gain weight during peri-menopause and menopause, even when nothing about their diet or exercise has changed.

For many women, that weight gain can feel confusing, frustrating, and honestly a bit unsettling.

So many women tell me they feel:
• Self-conscious in a body that suddenly feels unfamiliar
• Frustrated that no one warned them this could happen
• Worried something deeper might be wrong
• Like their identity is quietly shifting

If that’s you, please know you’re not alone.

When weight gain feels really stubborn, it’s sometimes your body gently waving a flag saying, “I need a bit more support.”

It’s not always about eating less or exercising more.

Sometimes it’s worth checking in with your GP or health practitioner to rule out things like:
• Thyroid issues (including Hashimoto’s)
• Auto-immune conditions
• Certain medications (like the pill, some antidepressants or blood pressure meds)
• Ongoing inflammation
• Long-term stress and high cortisol

Weight gain in midlife isn’t a personal failure, it’s often a sign your body is asking to be listened to a little more closely.

You don’t have to navigate this on your own. Support is available and things can feel easier with the right help.

19/12/2025

🌸 Hey Lovelies, 🌸

Are you trying your best but the weight gain just won’t budge?

If you’ve hit your 40s (or early 50s), you’re eating well, moving your body, doing all the “right” things and yet the scale keeps creeping up.

You are not failing. Your hormones are changing.

Around 60–70% of women gain weight during peri-menopause and menopause, even when nothing about their diet or exercise has changed.

For many women, that weight gain can feel confusing, frustrating, and honestly a bit unsettling.

So many women tell me they feel:
• Self-conscious in a body that suddenly feels unfamiliar
• Frustrated that no one warned them this could happen
• Worried something deeper might be wrong
• Like their identity is quietly shifting

If that’s you, please know you’re not alone.

When weight gain feels really stubborn, it’s sometimes your body gently waving a flag saying, “I need a bit more support.”

It’s not always about eating less or exercising more.

Sometimes it’s worth checking in with your GP or health practitioner to rule out things like:
• Thyroid issues (including Hashimoto’s)
• Auto-immune conditions
• Certain medications (like the pill, some antidepressants or blood pressure meds)
• Ongoing inflammation
• Long-term stress and high cortisol

Weight gain in midlife isn’t a personal failure, it’s often a sign your body is asking to be listened to a little more closely.

You don’t have to navigate this on your own. Support is available and things can feel easier with the right help.


******************************************************************************************************
Hi Lovely, I’m Minal. I'm a Qualified Naturopath and Food Scientist based in Epsom, Auckland (New Zealand) 💜.

Struggling with heavy periods, brain fog, hot flushes, mood swings or feeling out of whack?

Looking natural ways to balance hormones and feel like yourself again?

Here’s how I can support you:
💪 1:1 Consultations & personalised health plans
🍎 Nutrition support
🌿 Herbal remedies
🌼 Natural Supplements
😴 Lifestyle tips – sleep, stress, energy, toxins etc.

Let’s chat! 📧 minal@bhimblewellness.com
******************************************************************************************************

18/12/2025

https://bhimblewellness.com/blog/251219-weight-gain/

Have you hit your 40s (or early 50s), you’re eating well, moving your body, doing all the “right” things and still your weight is creeping up? You are not failing. Your hormones are changing.