Mahalia's Menopause Kitchen

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Holistic menopause coach rooted in Guyanese & Caribbean wisdom, supporting women through midlife with nourishment, nervous system care, and honest conversations.

Today, I have the honour of speaking at a joint online Women’s Network event for staff across Bath, Salisbury and Swindo...
19/10/2026

Today, I have the honour of speaking at a joint online Women’s Network event for staff across Bath, Salisbury and Swindon hospitals.
My talk, “Menopause Through a Cultural Lens: Food, Heritage and Holistic Support Through ‘The Change’,” centres the experiences of Black and Indigenous women while sharing practical support that women from every background can use.

This moment means a great deal to me.

What began with my own experience, my Guyanese and Caribbean heritage, my kitchen, my book and a desire to help women feel less alone is now reaching a network of thousands of NHS staff.

I am taking our stories into a room where they deserve to be heard.I will be speaking about culture, food, lifestyle, chronic pain, open conversation and the importance of women receiving respectful, individual care.

So today, I carry every woman who thought she was losing herself during “The Change”. Every woman whose symptoms were dismissed.
Every woman who needed somebody to say, “You are not alone.”

So honoured, yet humbled. 👑💜🌺📖🌊

World Menopause Day 2026!Today is World Menopause Day, and this year’s theme is “Chronic Pain at Midlife.”Too many women...
18/10/2026

World Menopause Day 2026!

Today is World Menopause Day, and this year’s theme is “Chronic Pain at Midlife.

”Too many women have been told that pain is simply part of getting older, that they are being emotional, or that they should learn to live with it.

We need a different conversation.

Pain that persists, returns or changes during midlife deserves recognition and proper assessment. Hormonal changes may be part of the picture for some women, but they are not the only possible cause.
Good menopause care should be individual, evidence-based and willing to look at the whole woman.

Lifestyle practices such as balanced food, appropriate movement, pacing, sleep support and stress reduction may help some women manage their wellbeing. Medical assessment and treatment may also be needed. These approaches should work together, not compete with one another.

To every woman whose pain has been dismissed: I believe you.

To every Black, Indigenous, Guyanese and Caribbean woman who has felt unseen in the menopause conversation: there is a place for your story here.

And to every woman, whatever your background: you are welcome at this kitchen table.My pledge is to keep talking openly about chronic pain at midlife, so fewer women suffer in silence. What is your pledge?

Women’s pain deserves to be heard!Aching joints and muscles can affect everyday life. And too many women feel their pain...
13/10/2026

Women’s pain deserves to be heard!

Aching joints and muscles can affect everyday life. And too many women feel their pain is brushed aside. 💜

A major global study published in Nature Medicine analysed pain data from more than 6.1 million people across 118 countries. Women reported more pain than men across all 11 body areas studied, and pain patterns changed with age.

But the study did not measure menopause stage or oestrogen levels. It can’t tell us whether perimenopause or falling oestrogen contributed to the midlife patterns.

We do know that muscle aches and joint pains can be part of the menopause experience. Changing hormones may be one part of the picture for some women, alongside other possible causes. We deserve thoughtful conversations, not assumptions or dismissal.

If you’re living with persistent or worrying pain, please seek medical advice. You deserve to be listened to and supported.

💜 Join me for my workshop on chronic pain in midlife.
📅 Saturday 31 October
🕧 12:30pm UK time
🎟️ £10

Message me for booking details. I’d love to share this space with you.

Study: “Global and regional reference curves for pain across the lifespan in 6.1 million individuals in 118 countries,” Nature Medicine, 5 October 2026: https://doi.org/10.1038/s41591-026-04696-w
The NHS lists muscle aches and joint pains among possible menopause symptoms: https://www.nhs.uk/conditions/menopause-and-perimenopause/symptoms/

Pain Is Not Something You Simply Have to Put Up With!Aching joints. Muscle pain. Stiffness. Migraines. A painful conditi...
08/10/2026

Pain Is Not Something You Simply Have to Put Up With!

Aching joints. Muscle pain. Stiffness. Migraines. A painful condition that suddenly feels harder to manage.

Pain at midlife can have many causes. Hormonal changes during perimenopause and menopause may affect how some women experience pain, but pain should not automatically be blamed on hormones or dismissed as “just your age”.

Your pain is real. It deserves to be listened to, properly assessed and supported.
Start by noticing patterns:
•Where is the pain?
•How long has it been present?
•What makes it better or worse?
•Is it disturbing your sleep or daily activities?
•Has anything else changed in your body?

Take those notes to your GP or healthcare professional. Lifestyle support can be valuable, but persistent, new, severe or unexplained pain needs appropriate clinical attention.

You are not being difficult when you ask questions. You are participating in your own care.

Have you ever felt that your pain was minimised or misunderstood?

October at Mahalia’s Menopause Kitchen: breast health, without the fear or the blame. 🥗🩷This Breast Cancer Awareness Mon...
02/10/2026

October at Mahalia’s Menopause Kitchen: breast health, without the fear or the blame. 🥗🩷

This Breast Cancer Awareness Month, I want us to talk about the choices that may help lower our risk, not promises that we can prevent every diagnosis.

For me, that conversation begins at the kitchen table. It’s about finding more ways to enjoy nourishing foods we love, moving our bodies in ways that feel good, and being honest about alcohol.

Our Guyanese and Caribbean food heritage has plenty to bring to that table, and every woman is welcome.
It’s also about knowing our own bodies. If you notice a new or unusual change in your breast or chest, please have it checked by a GP.

Healthy habits matter, but they are not a substitute for getting a change assessed.
This month, let’s make room for practical knowledge, compassionate choices and care without judgement.
Small steps are worth taking.

None of us has to be perfect. 🩷🌺

Honouring Our Communities, Hearing Our BodiesWelcome to October, Queens. 👑💜🌺This month, two important conversations meet...
30/09/2026

Honouring Our Communities, Hearing Our Bodies

Welcome to October, Queens. 👑💜🌺

This month, two important conversations meet at our kitchen table.

The theme for Black History Month UK 2026 is “Honouring Our Communities.” It invites us to recognise the people whose everyday work, care, courage and service hold our communities together.

It is also Menopause Awareness Month.

In our Guyanese, Caribbean, African and wider Black communities, women have often been the cooks, carers, organisers, listeners and quiet healers. We have held families together and kept traditions alive. But too many women have travelled through perimenopause, menopause and pain without having the words, support or permission to speak about what they were experiencing.

This October, we honour our communities by also caring for the women at the heart of them.

We will talk about “The Change”, chronic pain at midlife, nourishing food, rest, movement, medical support and the power of being believed.

My work is rooted in my Guyanese and Caribbean heritage, but every woman is welcome at this table.

Who is a woman in your community whose care or courage deserves to be honoured? Tag her or write her name below.

A Gentle Return! This summer was wonderfully busy in Mahalia’s Kitchen, my catering business. There were festivals, even...
30/09/2026

A Gentle Return!

This summer was wonderfully busy in Mahalia’s Kitchen, my catering business. There were festivals, events and plenty of food leaving my kitchen. Family and friends came to visit over the holidays, the children were home, we did lots of fun things together and sometimes they simply needed their mummy. I needed to make space for all of it.

Then September arrived, bringing another season of change. The children returned to their routines, and my daughter started college. After a couple of years of home-schooling, that was a big adjustment for both of us.
So September became my month to pause, breathe and settle into this new rhythm of life. I rested. I practised plenty of self-care. And little by little, I began returning to my Queen M vibe.

I did not show up here at Mahalia’s Menopause Kitchen as often as I had planned, but I am not carrying guilt into October.
Sometimes life asks us to tend to our businesses, our families and ourselves before we can pour into anything else. That is not failure. That is wisdom.
Now the summer rush has eased, I am finding a gentler balance. I am still Queen M in Mahalia’s Kitchen, serving up my Guyanese and Caribbean food, but I also have more room to return to Mahalia’s Menopause Kitchen and the women gathered around this table.

October is both Black History Month and Menopause Awareness Month, with World Menopause Day on 18 October. We will be talking about our bodies, our stories, our communities and the wisdom that has travelled through generations of women.
This year’s Black History Month theme is “Honouring Our Communities”, and the World Menopause Day theme is “Chronic Pain at Midlife.” These two conversations belong at the same table.
We will honour the women who have carried families and communities, sometimes while quietly carrying pain of their own.
I also have an important NHS Women’s Network talk and a special workshop coming up, so October will be a meaningful month at Mahalia’s Menopause Kitchen.

Pull up a chair, Queen. I am rested, returning and ready for this new season. 👑💜🌺📖🌊

Have you ever had to give yourself permission to pause before beginning again?

50% Off Bank Holiday Kindle Sale ! Something special for the women still trying to find themselves in the middle of The ...
29/08/2026

50% Off Bank Holiday Kindle Sale !

Something special for the women still trying to find themselves in the middle of The Change. 👑💜🌺📖🌊

This Bank Holiday I am offering the Kindle edition of Riding the Waves at a special half price until Monday 31 August, 2026.

I wrote this book from my lived experience as a Guyanese woman navigating perimenopause, grief, changing relationships, brain fog and the journey back to myself. It is rooted in honest conversation, holistic wellbeing and the ancestral wisdom that has supported women in our communities for generations.

Today, the book is reaching women across England, Guyana, the Caribbean, Canada and the USA. Different women, different cultures, but so many shared experiences.

If you have been “not feeling like yourself”, struggling to understand your changing body or wondering how to support someone you love, this book is for you.

Bank Holiday Kindle Sale ends at 11:59 pm on Monday 31 August.
Download your copy here: https://amzn.to/4hY5p9z

My book is travelling, and so is my story 📖🌊When I wrote Riding the Waves, I wrote from my heart and from my lived exper...
26/08/2026

My book is travelling, and so is my story 📖🌊

When I wrote Riding the Waves, I wrote from my heart and from my lived experience as a Guyanese woman navigating perimenopause.
I wanted Caribbean women, especially those who had grown up hearing very little about “The Change”, to feel seen, understood and supported. But something truly beautiful is happening. My book is reaching women from many different cultures, communities and countries.

Riding the Waves now has readers in Guyana, across the Caribbean, Canada and the USA, as well as women here in the UK, including London, Preston in the West Midlands and of course here in Somerset.

Last month, Julia, a White British woman living in Dorset, ordered a signed copy (signed by me the author). She read my book and spoken positively about my work. Her recommendation has now led to an invitation for me to speak at an online Women’s Network event connected with three NHS hospitals.

Just think about that for a moment. A story shaped by my Guyanese roots and written here in Somerset has travelled across counties, cultures and continents. It reached Julia in Dorset, who then spoke my name in a room I was not in, opening another door for this important conversation.
I feel incredibly honoured and deeply humbled.
Although our cultures and personal stories may differ, the experience of menopause connects women everywhere. Hot flushes, brain fog, anxiety, changing bodies, shifting identities and the journey back to ourselves know no postcode, race or nationality.
My Guyanese and Caribbean identity will always be at the heart of my work. That is my voice, my flavour and my gift. But there is room at this table for every woman navigating midlife.

To every woman who has bought my book, recommended it to a friend, shared one of my posts or spoken my name in a room I was not in, thank you. You are helping this message travel further than I ever imagined.
From Guyana to the Caribbean, Canada, the USA and across England, Riding the Waves is finding its women, one reader, one conversation and one recommendation at a time.
The waves are carrying it exactly where it needs to go. 👑💜🌺📖🌊

To order your copy, please click this link: https://amzn.eu/d/01Bm1tJ4

July is BIPOC Mental Health Month. For those who may not know, BIPOC stands for Black, Indigenous, and People of Colour....
19/07/2026

July is BIPOC Mental Health Month.

For those who may not know, BIPOC stands for Black, Indigenous, and People of Colour. It is a month dedicated to recognising the unique mental health challenges faced by women of colour, including the cultural stigma around asking for help, the pressure to always be "strong," and the lack of representation in mainstream wellness spaces.
In many of our communities, whether you grew up in Guyana, Jamaica, St. Lucia, Nigeria, the USA or right here in the UK, we were taught to pray it away, push through, or just get on with it. Mental health was not something we talked about openly. And when you add perimenopause to that? The anxiety, the mood swings, the feeling of losing yourself? It can feel incredibly isolating.

But here is what I want every woman in this space to know: this conversation is for ALL of us. Because when we break the stigma for one group, we break it for everyone sitting at this table. Your mental health matters. Your healing matters. And you deserve support that understands your culture, your history, and your lived experience.

If you are struggling, you are not weak. You are human. And you are not alone. Pull up a chair, my love. This kitchen has room for you. 💜
If you are experiencing a mental health crisis, please reach out to your GP, the Samaritans (116 123), or MIND (0300 123 3393).

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Frome
Frome
BA115AT

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