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Nutrition & Natural Medicine for Perimenopause & Menopause

Thrive through Perimenopause & Beyond

Thrive through Perimenopause with the help of Nutrition & Natural Therapies

Perimenopause and menopause can be a challenging time for women, as the hormonal changes can bring about a range of physical and emotional symptoms. There are 34 symptoms of menopause, which can creep in over time. Our goal is to help you understand what’s happening in your body and provide practical guidance on how to manage your symptoms and maintain your health and well-being.

Our website offers comprehensive information on perimenopause and menopause, including common symptoms, causes, and ways to support and mange them. We provide evidence-based information that is easy to understand and apply to your daily life.

We believe that proper nutrition and lifestyle habits are key to managing perimenopause and menopause symptoms. We provide personalised diet recommendations and guidance on natural supplements and alternative therapies that can support hormonal balance and alleviate symptoms.

We also offer practical tips and advice on exercise, stress management, and sleep hygiene, all of which can help improve your overall health and well-being during this time.

Don’t let perimenopause take over your life. We’re here to provide you with the information and support you need to manage your symptoms and maintain your health and well-being during this important transition.

About Chronic Illness

The Perimenopause & Menopause Timeline

Perimenopause is the period of time leading up to menopause when a woman’s body begins to transition from reproductive to non-reproductive. It is marked by hormonal changes that can cause a range of physical and emotional symptoms, such as irregular periods, hot flashes, mood swings, fatigue, and sleep disturbances. It normally starts in a woman’s late 30’s and into their 40’s.

During perimenopause, a woman’s oestrogen levels may fluctuate, leading to irregular periods and other symptoms. As the ovaries produce less estrogen during menopause, symptoms may become more intense and may include vaginal dryness, urinary problems, and bone loss.

The transition from perimenopause to menopause can take several years and varies from woman to woman. While some women may experience few symptoms during this transition, others may find it more challenging. Symptoms can be managed through proper nutrition, exercise, stress management, and other lifestyle habits.

Menopause is defined as the point when a woman has not had a menstrual period for 12 consecutive months. It is a natural biological process that marks the end of a woman’s reproductive years. Menopause is caused by a decline in the production of the hormones oestrogen and progesterone by the ovaries.

Post-menopause is the period of time after a woman has gone 12 consecutive months without having a menstrual period. It marks the end of the menopause transition and the beginning of a new stage of life.

During post-menopause, a woman’s body continues to adjust to lower levels of oestrogen and progesterone, however, many women find that symptoms gradually decrease and eventually disappear during post-menopause.

Women are also at increased risk for certain health conditions, such as osteoporosis and cardiovascular disease, which underscores the importance of maintaining a healthy lifestyle during this time.

Thrive through Perimenopause & Beyond


It’s important to understand that perimenopause, menopause and post-menopause are natural stages of a woman’s life and not diseases.

Women should prioritise proper nutrition, exercise, stress management, and regular medical check-ups to support their health and well-being at every stage.

Hormone replacement therapy (HRT) may also be an option for some women to manage symptoms or prevent certain health conditions, but it should be discussed with a healthcare provider to weigh the risks and benefits. With the right information, support and resources, women can successfully navigate this transition and enjoy optimal health and well-being in their post-reproductive years.

Common Perimenopause Symptoms


Irregular periods

Weight gain

Hot flushes

Insomnia & disrupted sleep

Brain fog & difficulty concentrating


Mood swings



Low libido

Vaginal dryness

Digestive issues, bloating

Joint pain

Hair loss, brittle nails

Itchy skin

Tingling extremities



How Can I 

Start Today?

  1. Eat real food as close to its natural state as possible. 
  2. Drink plenty of clean water every day. 
  3. Exercise when and where you can.
  4. Practice mindfulness. Be mindful whilst you eat, with your time, with your energy, etc.
  5. Don’t smoke or vape. 
  6. Limit your alcohol intake. 
  7. Maintain a healthy weight. Yes you have to work harder at it as you age. 
  8. Prioritise good, quality sleep, 7-9 hours suits most women.
  9. Be in nature daily. 
  10. Find the right supplements. 


Working 1-2-1 with me is the most effective and efficient way to improve your health. Someone who will listen, support and coach you through a personalised, targeted plan to achieve your goals. If you’re motivated, ready and willing to make a transformational change, then send me a message. I’d love to help you on your journey!  





Book your Personalised Nutrition Programme

Our Personalised nutrition clinic pricing


The Thrive 5 step framework includes:

  • Personalised Foundation – Build a strong foundation to a healthy Diet & Lifestyle that suits your personal priorities, genetics, lifestyle and health goals
  • Hormones – Understand how hormones affect your weight, mood and sleep and learn practical strategies to balance and harmonise them
  • Root Cause – Discover the root cause of your health issues with targeted protocols to get you better, faster
  • Health Optimisation – Our goal is your best health. Diets, lifestyle changes and supplements are designed to OPTIMISE your health and wellbeing, not just take away your suffering
  • 121 Guidance – Ongoing support, direction, accountability, hand holding and motivation
  • Includes DUTCH Complete test & comprehensive thyroid testing including vitamin D, folate, vitamin B12 & ferritin

TOTAL INVESTMENT: from £400 per month


This Hormone Health Check-Up programme is for those with suspected hormonal imbalances such as perimenopause, menopause, PCOS, adrenal fatigue etc. It is perfect for peri(menopausal) women who are on HRT and want to understand how well the hormones are being absorbed and utilised in the body.

The DUTCH hormone test analyses sex hormones, adrenal hormones and neurotransmitters – all related to symptoms of fatigue, poor sleep, low mood, weight gain and hot flushes to name a few.

The Hormone Health Check-up package includes:

  • Comprehensive DUTCH Complete hormone test & test result interpretation
  • 75 minute consultation to review your current health symptoms, health history & test results
  • Targeted and personalised diet, nutrition, lifestyle recommendations
  • Supplement recommendations
  • 10% discount on all supplements from The Natural Dispensary & Amrita Nutrition


Book a Discovery Call