Bones, heart, and brain – how do we protect them?

Menopause marks a major hormonal shift, and for many women it raises new questions about long-term health. Many of us are keen to extend our healthspan – rather than focus on lifespan – we want to enjoy out later years. Three key areas for focus are our bones, hearts and brains, because falling oestrogen levels can considerably affect these areas.

It can feel particularly daunting to hear about the increased risk of osteoporosis, heart disease, or dementia after menopause - especially as many of us have not been given much guidance on prevention. The good news is that nutrition can play a powerful role in protecting these vital areas of health. Small, consistent steps now can build resilience for years to come.

Why Risks Increase After Menopause

Oestrogen has protective effects throughout the body. It supports bone formation, keeps blood vessels flexible, and influences brain signalling. As oestrogen levels decline during and after menopause, that protection reduces.

Bone health: 
Lower oestrogen accelerates bone turnover, leading to reduced bone mineral density and increased fracture risk. Postmenopausal women lose about 1–2% of bone mass per year in the first few years after menopause.

Heart health: 
Oestrogen supports healthy cholesterol levels and arterial function. After menopause, LDL cholesterol often rises, HDL may fall, and arteries can become stiffer, raising the risk of cardiovascular disease.

Brain health: 
Oestrogen supports neurotransmitters such as serotonin and acetylcholine, which are linked to mood, memory and cognition. After menopause, many experience brain fog or forgetfulness, and long-term risk of dementia increases.

These changes aren’t inevitable, and diet is one of the most effective tools to support your future health.

Nutrition for Strong Bones

Supporting bone health after menopause means providing the building blocks for bone, reducing bone breakdown, and maintaining the muscle strength and balance that protect against falls.

Calcium, Vitamin D and K2

Calcium is the main structural mineral in bone. UK guidance recommends 700 mg per day, though some experts suggest 1,000–1,200 mg for postmenopausal women. 

Key sources include:

• Dairy products such as milk, yoghurt and cheese
• Calcium-set tofu (check labels for calcium sulphate in the ingredients)
• Fortified plant-based milks and yoghurts
• Leafy green vegetables like kale, pak choi and broccoli
• Nuts and seeds, especially almonds and tahini
• Tinned fish with soft bones such as sardines or salmon

Spacing calcium across meals improves absorption. Aim to include a calcium source at least twice daily.

Vitamin D is vital for calcium absorption and bone mineralisation. Most of our vitamin D comes from sunlight in spring and summer, but in the UK it’s difficult to make enough from October to March. Public Health England recommends a 10 microgram (400 IU) supplement daily in autumn and winter, or year-round if you have darker skin, cover up outdoors, or get little sun. Including vitamin D-rich foods such as oily fish, eggs and fortified foods can also help.

Vitamin K2 helps direct calcium into bones and away from arteries. Evidence is emerging that K2 may reduce fracture risk and improve bone strength in postmenopausal women. It is found in fermented foods like natto (fermented soybeans), and in smaller amounts in aged cheeses such as gouda or brie. While data is still developing, including some fermented foods regularly can be beneficial for both bone and gut health.

Other key nutrients:

• Protein is often overlooked but essential for bone matrix and muscle strength. Research suggests aiming for at least 1.2g protein per kg body weight daily (about 20–30g per meal).
• Magnesium and zinc support bone formation and are found in nuts, seeds, legumes, whole grains and green vegetables.
• Phytoestrogens from soy, flaxseed and legumes may help slow bone loss by mimicking mild oestrogenic effect.

Supporting Heart Health with Food

Cardiovascular disease becomes more common after menopause, but diet and lifestyle changes can significantly reduce risk.

Adopt a Mediterranean-style dietary pattern 
This has strong evidence for lowering heart disease risk. It focuses on:

• A wide variety of vegetables and fruit
• Whole grains (oats, brown rice, quinoa)
• Legumes such as lentils, chickpeas, and beans
• Nuts and seeds
• Olive oil as the main added fat
• Fish (especially oily fish, like salmon, sardines, mackerel) and moderate amounts of poultry

This pattern helps to reduce inflammation, improves blood vessel health, and lowers LDL cholesterol.

Increase soluble fibre
Found in oats, barley, pulses, apples, and flaxseed, soluble fibre helps lower LDL cholesterol by binding it in the gut. Aim for at least 30g total fibre daily.

Choose healthy fats
Replacing saturated fats (e.g. processed meats, Greggs sausage rolls) with unsaturated fats (olive oil, avocado, nuts, seeds) can improve cholesterol and blood pressure.

Limit salt and alcohol
Keeping salt below 6g per day helps manage blood pressure. Alcohol can raise blood pressure and triglycerides, so stick within the UK guideline of no more than 14 units per week, spread over several days.

Stay active
Although not a nutrient, movement is key — regular brisk walking, cycling, or strength training improves cholesterol, blood pressure and insulin sensitivity, all of which support heart health. You can read more in my blog on Heart Health.

Protecting Brain Function Through Diet

Cognitive changes such as brain fog or forgetfulness are common during the menopause transition. While often temporary, supporting your brain through diet can help now and may protect long-term cognitive health.

Focus on a Mediterranean or MIND-style diet
These patterns are rich in antioxidants, polyphenols, and healthy fats that protect brain cells. They include:

• At least five portions of vegetables and two portions of fruit daily, especially leafy greens and berries
• Whole grains and legumes for slow-release energy
• Oily fish twice a week for DHA and EPA omega-3s, which are key for brain cell structure
• Nuts and seeds (especially walnuts, flax, chia and pumpkin seeds) for healthy fats and minerals

Include B vitamins: 
B6, folate and B12 are vital for neurotransmitter production and methylation, which affect brain function. Low levels are linked to cognitive decline. Include leafy greens, beans, whole grains, eggs, fish and dairy. If you follow a plant-based diet, discuss B12 supplementation with your GP or nutritionist – feel free to get in touch.

Support blood sugar balance
Large swings in blood sugar can worsen fatigue, mood swings and concentration. Combine protein, fibre and healthy fats at meals to keep energy stable. Check out my blog on Blood Sugar Balance here.

Stay hydrated
Even mild dehydration can reduce concentration and memory. Aim for 1.5–2L water daily. Check out my blog on Hydration here.

Consider lifestyle as part of the whole picture
Regular movement (especially aerobic and strength exercise), restorative sleep and mental stimulation (learning new skills, reading, puzzles) all work alongside diet to protect brain function.

Bringing it all together

The drop in oestrogen after menopause can feel like a sudden turning point for your health, but it’s also an opportunity to refocus on what your body needs to thrive long-term. Nourishing your bones, heart, and brain with the right foods can reduce future risk and help you feel stronger and more energised now.

Start with small, sustainable steps. Build your meals around whole plant foods, good quality protein, and healthy fats. Include calcium-rich foods daily, get your vitamin D levels checked, and enjoy colourful produce with every meal.

Nutrition is not a quick fix, but it is a powerful way to care for your body through this new chapter - and to protect your future health.

And if you’d like to know more about to increase your healthspan (not just your lifespan), why not get in touch? I offer Annual Health MOTs to make sure you’re on the right track to a healthy later life.

Can Diet Really Help with Menopause Symptoms?

For many women, perimenopause and menopause brings a mix of hideous symptoms, physical changes, and a feeling that your body is out of control. Hot flushes, night sweats, disrupted sleep, low energy, and mood changes are common, but many women feel dismissed when they try to chat to their GP about it. It can be hard to know what’s “normal” and which changes might genuinely help.

Coupled with the fact that you can’t look at any social media, TV programme, or read a magazine without being bombarded with menopause advice. How can you know what really works – and what’s expensive rubbish?

While hormone replacement therapy (HRT) is a safe and effective option for many, diet and lifestyle play an important supporting role. And research shows that certain foods and nutrients can actually help ease symptoms and protect long-term health. Here’s how evidence-based nutrition can support you during this stage of life.

Large observational studies show that women who eat a Mediterranean-style diet – that’s a diet rich in vegetables, fruit, legumes, nuts, seeds, and olive oil - tend to report fewer vasomotor symptoms, such as hot flushes and night sweats. Diets high in fibre and plant foods are also linked to better cardiovascular health and weight management after menopause, both of which can affect how well you feel day to day.

There have also been clinical trials which suggest that some specific nutrients, particularly phytoestrogens, may reduce hot flush frequency, and that maintaining good levels of B vitamins and magnesium can support mood and sleep. Not every woman responds in the same way, but nutrition is a safe and accessible tool to try alongside other support.

Key Nutrients for Hormone Balance

Hormonal shifts are the root cause of most menopause symptoms. While food absolutely can’t replace falling oestrogen, it can support your body and ease the impact on energy, mood, and sleep.

Phytoestrogens

Phytoestrogens are naturally occurring plant compounds found in foods like soy, flaxseed, sesame seeds, chickpeas, and lentils. They have a weak oestrogen-like effect in the body, which is why they’ve been studied for their potential to reduce hot flushes.

Systematic reviews and meta-analyses show that isoflavones (the main phytoestrogens in soy and red clover) can modestly reduce the frequency and intensity of hot flushes in some women. They may also have beneficial effects on cholesterol and blood vessel health after menopause.

They are generally considered safe from food sources, though quality and safety of supplements can vary, and some women with a history of hormone-sensitive cancers are advised to avoid concentrated phytoestrogen supplements. Always speak to your GP if you are unsure.

Adding a daily portion or two of phytoestrogen-rich foods is a simple place to start: try soy milk or yoghurt, edamame beans, tofu, a tablespoon of ground flaxseed, or a sprinkle of sesame seeds on salads or stir fries.

Magnesium, B Vitamins and Sleep

Sleep disruption is one of the most common - and exhausting! - menopause symptoms. Night sweats, early waking and poor-quality sleep all contribute to daytime fatigue and low mood. Supporting your nervous system through nutrition can help.

Magnesium plays a key role in calming the nervous system and regulating the body’s stress response. Some studies suggest that magnesium supplementation can improve sleep quality, especially when combined with B vitamins, though results are mixed. Aiming for food sources is a great first step: leafy greens, nuts, seeds, legumes and whole grains are all rich in magnesium.

B vitamins, particularly B6, B12 and folate, support energy production and neurotransmitter function, so low levels can add to fatigue and low mood. These nutrients are widely available in a balanced diet through foods like poultry, fish, eggs, dairy, leafy greens, beans and whole grains. If you follow a plant-based diet, you may need to monitor B12 intake more closely and discuss supplementation with your GP or nutritional therapist. Often women I work with are low in these nutrients, so do get in touch if you’re interested in testing to find out your levels.

Vitamin D and calcium are also important for bone health during and after menopause, and low vitamin D has been linked to low mood. UK guidance recommends a daily 10 microgram vitamin D supplement in autumn and winter, or year-round if you have little sun exposure. Again, it’s important to get your vitamin D levels tested to see if and how much you should be supplementing.

Foods to Add – and Foods to Reduce

Rather than cutting out lots of foods, focusing on what you can add in often works best. A varied, colourful diet helps balance blood sugar, supports gut health and provides the fibre, antioxidants and healthy fats needed for hormone balance and long-term wellbeing.

Aim to include plenty of vegetables, fruits, legumes, whole grains, nuts, seeds, and lean protein such as fish, poultry or tofu. Oily fish, like salmon, sardines and mackerel, provide omega-3 fats which support heart, brain health and can help reduce inflammation, while plant foods bring the fibre that supports digestion and hormone metabolism.

It can also help to gently reduce foods and drinks that may trigger or worsen symptoms. Excess caffeine or alcohol can disrupt sleep and may trigger hot flushes in some women. Highly processed foods, especially those high in sugar or refined carbohydrates, can lead to energy crashes and blood sugar fluctuations which can make fatigue and irritability worse. Definitely not what we need! You don’t need to be perfect - small, sustainable changes often bring the most benefit.

What next?

Going through menopause can feel like navigating uncharted territory, that’s full of sharks and pirates, and it’s understandable to feel frustrated if your symptoms are dismissed or not fully explained. Nutrition is not a quick fix, but it can be a powerful tool to help you feel more in control and support your long-term health.

Track how your symptoms change as you make adjustments to your diet and be patient with yourself as you experiment. If you’re unsure where to start, or want more tailored support, why not get in touch? I can help guide you through evidence-based strategies and work alongside your GP, if needed.

With the right support, it is possible to feel well and energised through menopause - and beyond.

Meal Prepping – The Secret Ingredient to Healthy Living

Are you someone who meal preps? If the answer is yes, well done! You’ve already discovered how to make your life easier, healthier, and much less stressed. If the answer is no, let me ask you if any of the following sound familiar to you:

• I often feel tired and hungry after a busy day and don’t know what to cook for dinner
• I feel overwhelmed by making decisions about what to eat 3 x per day, 7 day a week
• I often order takeaway as I have no energy or inclination to cook
• I’m not inspired to cook and I often it the same things
• I always have to dash to the supermarket, as I don’t have anything for dinner in the house
• I don’t know what to eat or cook

If any of these (or all of them!) resonate with you, don’t worry – you are not alone. This is super common with many of my clients, and I will share with you what I share with them – the world of meal planning and prep.

Life is demanding and busy and making decisions about daily meals just adds to one's stress levels. Meal planning takes away this stress and guesswork out of mealtimes, allowing you to have a more relaxed and organised routine, while ensuring you always have a clear idea of your meals in advance.

Meal planning is simply planning your meals for the week to help reduce stress and to best suit your nutritional needs. Your meal planning can be as flexible or as rigid as you want it to be. It's meant to be helpful and not add any extra stress to your day.

Meal planning also serves as a bridge to efficient meal prepping while still offering flexibility and variation to your diet. You can still have variety in your diet by using different ingredients within the framework you've set.

Here are my top tips for successful meal planning and prep:

• Set aside a suitable & specific time each week to plan your meals, shop and meal prep. Try to make it part of your regular routine.
• Decide how you would like to plan e.g. physical planner, spreadsheet etc. Choose whatever works best for you.
• When planning, ensure that your meals are balanced, aim for variety & include different flavours & textures to keep the meals interesting
• Check your weekly schedule & maybe prep meals for those busy days.
• Keep it simple by starting with 2 -3 easy meals until you feel comfortable with meal planning & prep.
• It can be fun to get the whole family involved with your planning & prep.
• To get started with meal prep, choose a day & time that is good for you and start with the meals that really pain you e.g. breakfasts or lunch boxes etc.
• Check what you already have in your fridge & pantry & then create a shopping list based on your meals planned for the week.
• Meal prep can involve batch cooking, pre-cooking components of your meals, washing & chopping veggies, preparing healthy snacks, making dressings & pesto, marinating meat etc.
• Cook once, eat twice by repurposing left-overs into new dishes.
• Batch cooking is great for sauces, soups, stews and curries which can be successfully frozen.
• Short cuts: Pick meals that don't need to be cooked and if budget allows, buy pre-cut veggies or stir fries.
• Always keep staples like frozen veggies, frozen fish and tinned pulses, tinned fish, tinned tomatoes etc. in your freezer & pantry.
• Food storage containers : Glass bowls, bowls with dividers,
• bento boxes, mason jars, glass bottles etc. Label and date containers for easy identification and to track freshness.
• Keep meals interesting by rotating recipes to avoid monotony.
• Find recipes that work for you and that you enjoy. Bookmark them or store them in notes on your phone.
• Keep meals balanced by including protein, healthy fats, a small portion of starchy carbs and plenty of veggies.

And if you’d like to know more, I’m giving away a free eBook called Plan, Prep and Thrive – it contains all the information you need to become a skilled meal prepper. Want to grab a copy? Just click here. And get in touch if I can help at all.

How can a Nutritional Therapist help with PCOS?

September marks PCOS Awareness Month and, as some of you know, this is a condition that is close to my heart. I was diagnosed with the condition at age 23, and now in my 50s I am still managing it. Diet and lifestyle change are key to me keeping my symptoms under control, feeling well and energised, and staying strong and healthy.

Many of us understand, at least on a conceptual level, that adopting healthier eating habits, engaging in regular physical activity, and prioritizing self-care are vital for leading a long and happy life. However, as we are all too familiar with, the demands of modern life often get in the way of these aspirations. Balancing work and family life leaves little room for focusing on our wellbeing. And of course, convenience often takes precedence as we’re all so busy!

However, what I’ve learned is that it is essential to recognize that neglecting proper nutrition, exercise, and overall wellness gradually leads to deteriorating health – particularly when accompanied by a diagnosis of PCOS. 

Understanding nutritional support for PCOS

In the past, nutritional therapy was often dismissed as "alternative medicine." However, the tide is turning, and the scientific significance of proper nutrition is now gaining the credibility it deserves. A select group of esteemed medical professionals, including Dr Tim Spector, Dr. Rangan Chatterjee, and the late Dr. Michael Mosley, are actively endorsing the integration of nutrition science into how we care for health.

I’m delighted to say that nutritional therapists are at the forefront of this movement, applying the latest advancements in nutritional and health research to tailor a diet, lifestyle, and, when appropriate, supplement plan to address individual needs. We also offer coaching to facilitate the practical implementation of these strategies and to overcome any obstacles from the past. This can be particularly helpful in PCOS, when managing the stressors that accompany the condition.

Personalised Approach

Nutritional therapy is highly personalised. Practitioners often refer to individuals as "biochemically unique," highlighting that a one-size-fits-all dietary approach just won’t work. Plus, everyone’s health experiences, lifestyles, likes and dislikes, time constraints and time are completely different. 

A Registered Nutritional Therapist, such as me, takes into account your genes, medical history, existing symptoms, preferences, and personal circumstances to craft a tailored plan that works for you and how you live your life.

Why don't more people seek nutritional support for PCOS? 

Media headlines often discuss the latest food trends, but often fail to connect the dots comprehensively, which makes it more difficult for you to know what might work for you, as well as what might actually be safe! A Registered Nutritional Therapist can help you to probe deeper to understand what is going on for you specifically, before putting together a plan that’s tailor made.

What to expect during a PCOS nutrition programme

Your initial consultation is about 75 minutes, and prior to that session, you'll complete a nutritional therapy questionnaire, and a diet and lifestyle diary to give us an idea of how you live your life.

During the session, we'll delve into your medical history, health goals, challenges, eating habits, preferences, and lifestyle factors. The process is entirely confidential and utterly non-judgmental.

Our programmes then involve a series of sessions spread over twelve weeks dependent on the level of support you need. This structure makes sure that you receive ongoing support, helping you to implement the programme gradually and tackle any hurdles that arise.

Addressing your PCOS through nutrition

While you will probably have some information about what constitutes a healthy diet, realising sustainable progress toward better health involves more than just information. Sustaining motivation often proves to be the most challenging aspect of any health plan! A supportive partner or coach plays a pivotal role in keeping you on track and providing guidance when you veer off course. This accountability and guidance, often provided through health coaching, safeguard the progress you make from going to waste.  

If you are suffering with PCOS and would like to know more about our personalised nutrition programmes, why not book in a free health review today? Just click here and pick a time that works for you. We would love to support you. 

Power Bowls

If you’re looking to get ahead in September, then meal prepping is the way forward! 

This is an excellent recipe to add to your meal prep repertoire, ensuring good quality protein, complex carbs and healthy veggies whilst you’re on the go. Plus, it’s delicious!

Serves 4

Ingredients

1 tsp olive oil

2 chicken breasts or 1 pack tofu

1 tsp chilli powder

1 tsp cumin

Salt & pepper, to taste

Guacamole:

1 avocado

1 tbsp finely chopped red onion

(and/or clove garlic, minced)

2 tsp lime juice

Salt & pepper to taste

Rice (optional)

250ml water

210g brown rice

1 tsp butter

1 pinch salt

Toppings:

1 can black beans, rinsed and drained

250g Pico de gallo/ salsa (store bought or homemade)

(Pico de gallo: ripe tomatoes, onion, jalapeño, fresh coriander, lime, salt)

1 cup romaine lettuce, chopped

2 tbsp grated cheese

2 tbsp sour cream

Method:

• Preheat oven to 220°C. Rub chicken breasts or tofu pieces with olive oil, chilli powder and cumin then season with salt and pepper. 
• Bake for 12-15 mins until fully cooked (will depend on thickness of chicken). Once chicken / tofu is cooked, remove from oven and slice.
• Meanwhile, mash avocado and make the quick guacamole, then cook the rice and prepare all toppings. 
• Layer rice in the bottom of meal prep bowls, then divide all other ingredients evenly.
• Enjoy!

The psychology of fresh starts: 
How to harness September energy

There is something magical about September. Even if you have not stepped inside a school in decades, it still feels like a new chapter. Fresh notebooks. Tidy intentions. That slightly back-to-school smell in the air. Half optimism. Half stationery. And, while most people wait until January to “get back on track,” the real power lies in this quiet shift into autumn.

September is secretly the best time of year to reset your health habits. Especially if summer was more mojitos, ice creams and chaos than structure and sleep. No judgement. That is what summer can bring for many of us. So, let’s look at why this month works so well for change and how to make the most of it without swinging between extremes.

Why September works (and why January often does not)

1. Less pressure. More clarity.
January comes with a lot of baggage. It is dark, cold, everyone is tired and skint, and the whole internet seems to be on a diet. There feels like there’s a lot of pressure to be perfect or turn over a new leaf. 

September, though, is softer. The weather is still kind. The energy is fresh but not frantic. You are not being bombarded with guilt trips and detox plans. You just feel ready to shift into something more nourishing without the same level of expectation - even from yourself!

2. Your brain loves a fresh start
There is actual science behind this. It is called the “fresh start effect”. Our brains respond really well to markers in time. The fresh start effect is a psychological phenomenon that explains why people are more likely to take action toward goals after a meaningful time marker like a new week, month, birthday, or season. Basically, any moment that creates a feeling of a “clean slate” can boost motivation and behaviour change.

The term was first coined by behavioural scientist and professor at the Wharton School (University of Pennsylvania) Katherine Milkman, it describes how people feel a psychological separation from their past selves, so they feel more optimistic, capable, and ready to take action. That’s why you get the urge to join the gym in January, clear out your cupboards on a Monday, or start eating better in September.

The fresh start effect works because it:

• Breaks mental continuity from the “old you” (the one who skipped workouts or ate too many crisps)
• Boosts your self-belief, by helping you think “this time will be different”
• Creates a sense of new identity, which is powerful when forming new habits

Even small symbolic dates can make a big difference in behaviour. It is less about when you start and more about how you feel about starting.

3. It is the calm before the chaos
Right now, life still feels just about manageable. The days are getting shorter but not yet bleak. The calendar has space. There’s still fresh produce in the shops. And there are no mince pies staring you down in the supermarket. Yet.

Come late October, things tend to spiral. Diaries fill up with half-term logistics, social plans, and the slow creep of Christmas prep heralded by the arrival of festive treats on supermarket shelves. Cold season kicks off. You start spending weekends indoors, and suddenly your usual healthy routines start to slide.

September gives you a window of opportunity. A moment to pause. To check in with how you feel. To decide what you want from the rest of the year rather than being swept along by it. So why not seize the opportunity?

It’s like standing at the top of a hill just before the rollercoaster starts to pick up speed. You’ve got time to adjust your seatbelt and breathe before it really takes off.

This is the time to:

• Reinstate the good habits that might have slipped during summer
• Strengthen your immune system before winter
• Get your sleep routine in check
• Rebalance your blood sugar if stress or summer snacks threw things off
• Clarify your food goals without the emotional charge of January or the chaos of December

September isn’t about smashing goals or being perfect. It’s about grounding yourself before everything ramps up again. And if you lay the foundation now, you’ll be far less likely to fall into the all-or-nothing trap later.

How to use September energy (without getting overwhelmed)

1. Pick one goal that actually matters to you
Not a “should” goal. A goal that feels exciting or empowering. What would genuinely make the biggest difference to how you feel every day? More energy. Better sleep. Less sugar chaos. Fewer cravings. Start there.

2. Get clear on your why
Wanting to lose weight or improve your food habits is absolutely valid. But what is underneath that? Do you want to feel more confident in your clothes? Do you want to feel calm around food again? Do you want to have energy in the evenings instead of collapsing at 6pm? Write it down. That reason will help you keep going when motivation slips.

3. Create a quick win
You do not need a master plan. You just need a small success. Something that makes you feel proud this week.

Try one of these:

• Add protein to your breakfast
• Drink more water during the day
• Get outside for ten minutes in the morning
• Prep one simple meal in advance

These actions seem small, but they build momentum fast.

4. Ask for support
Change is easier with encouragement. Whether it is a friend, a group, or a coach, knowing someone is in your corner makes a big difference. Tell someone what you are working on. Ask them to check in. Or come and work with someone like me – I can tailor a programme specifically for you and how you live your life. 

If you are ready for a gentle reset but not sure where to begin, why not book in a free call with me here? We can talk through what’s going on for you, what you’ve tried so far, and what you’re looking to achieve. I can get you moving forward with some simple tips, and we can look at the options for us working together. Now’s the perfect time.