Supporting menopause through nutrition


Menopause is such a huge topic and something that can really impact on our well-being. Research is now showing that the age of perimenopause is much earlier than we realise and that the number of symptoms associated with all stages of menopause is extensive. How the menopause impacts us, and the length of time it does is completely individual to each person. When wanting to understand more about the hormone changes that occur and what we can do to help support ourselves, it can feel very overwhelming as there is so much conflicting information available.

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Course description

We have designed this 6-week course to discuss the role of nutrition and lifestyle to support all stages of the menopause. All information shared in this course is based on scientific research and fact. This course is not about going on a diet, instead it is about helping to educate you in the topic of menopause and suggest simple changes you can make which can improve any physical or emotional changes experienced during the menopause. The course will be delivered through weekly 1 hour live online sessions, with an option to join an ongoing WhatsApp group which will run alongside the course. This course is designed to help you feel informed, positive and empowered in how to look after yourself whilst going through the menopause.



What you'll learn

Week one – Introduction to the course. The discussion around the 4 main hormones that can impact our well-being during the menopause. Discussing the role of HRT and natural compounds. Initial steps to consider at the start of the course and the best approach to take when making nutritional changes.

Week two – The role of fibre, phytoestrogens and essential fats in supporting oestrogen levels in the body. This session will explore these topics in detail and discuss how to introduce food groups to help with balancing the key female hormone.

Week three – The role of insulin. This week will focus on the role of insulin and its impact on symptoms during the menopause including emotional well-being, changes in body shape, sleep patterns, and energy levels. We will look at the role of hidden sugars and simple steps we can take to help to stabilise insulin to help with menopausal symptoms.

Week four – Additional nutrients to support symptoms of the menopause from hot flushes to brain fog, this week will take a more in depth look at natural compounds that can improve our symptoms and how to incorporate these into our eating patterns in simple ways.

Week five – The role of cortisol on menopausal symptoms. This session will discuss the big impact cortisol can have on the main female hormones and how this can enhance any symptoms we experience. We will talk about simple nutrition and lifestyle changes that can be made to help stabilise cortisol levels.

Week six – Moving forward from the course. In the final session we will go back to look at a summary of the information covered over the course. Discuss how to make these changes as long-term changes, whilst also keeping a balanced approach to eating. We will discuss areas to further research and practical steps that can be taken to help improve long-term hormone balance.