Unmenopaused

30/05/2026

What does this photo tell you?

To me, it captures a moment where I was simultaneously terrified and incredibly proud of myself.

This was the first time I ever sang a lead in an Evolution Choir show. Standing alone at the microphone, with hundreds of eyes looking back at me, was well outside my comfort zone. I remember the nerves, the self-doubt, and that little voice wondering if I'd somehow forget everything the moment I opened my mouth.

What this photo doesn't show is what happened during the technical rehearsal.

I had a super high note to hit and completely faulted on it. Not easy when your throat has decided that, in response to nerves, it would quite like to close up altogether! In that moment, I almost completely lost my nerve and genuinely wondered if I could do it.

But then Lilli took me aside and reminded me that I absolutely could do this, and that the whole of Evo had my back.

Her advice?

"Feel the fear and do it anyway."

So I did.

And when I reached the end of the song, relieved, exhilarated and incredibly proud of myself, there were high fives waiting for me all the way back to my stage position.

Several years on, I still get nervous before performances. These days it's usually the fear of forgetting lyrics thanks to the joys of perimenopause brain fog! 😆 But I've learnt to trust myself a little more and embrace the moment.

Perimenopause can sometimes make us question ourselves. It can shrink our confidence, make us doubt our abilities, and convince us that we're no longer capable of things we once did without thinking.

But courage isn't the absence of fear.

It's taking the next step anyway.

Next Saturday, many of our newest Evolution Choir members will be stepping up to the microphone for the very first time. Some will be feeling exactly as I did when this photograph was taken.

And I know what awaits them on the other side of those nerves.

Pride.

Joy.

Connection.

The realisation that you're capable of far more than you think.

It's amazing what we're capable of when someone believes in us until we're able to believe in ourselves.

❤️

Photo by my fabulous sister, Rosalind White

Tickets to watch these incredible people take to the stage can be found here :

Evolution Choir Summer Show

Date: Sat 6 Jun • 19:30

Location: St Paul's Church

https://www.eventbrite.co.uk/e/evolution-choir-summer-show-tickets-1980397935536?aff=ebdsshother&utm_share_source=SavedEvents_android&sg=428410f37f53bc2d6b726c3192529731096c0bc402b3cf41c73290f3942cf62dac95832d68e39ec1562056c973baa81ecbdb921ffbfaa541436e3abbb46e779410812dccf09cbbe3320017c691

27/05/2026

This morning’s dog walk felt like one long exhale. 🌿

Little signs of love and connection everywhere I looked — a heart-shaped petal and stone, the perfect feather, dancing shadows with Willow, sunlight catching the grasses in the breeze.

And it reminded me how important these moments can be in midlife and menopause.

When our nervous systems feel overwhelmed, overstimulated, anxious or exhausted, nature has this incredible ability to gently bring us back to ourselves. No pressure to achieve anything. No fixing. Just slowing down enough to notice. To breathe. To soften.

I came home feeling lighter, calmer, more grounded and quietly energised all at the same time.
Sometimes healing doesn’t always look like a big dramatic change.

Sometimes it’s simply a shady morning walk, a welcome breeze, and remembering we are still connected to joy and beauty even in the midst of hard seasons. 💛🌿

27/05/2026

Saw this today and thought important to share.

Bladder cancer is one of the most common cancers, and recognising the signs early can make a real difference to outcomes. The most common symptom is blood in your p*e, even if it only happens once or is not painful, and it should always be checked by a GP.

Other symptoms to look out for include:
• Pain, burning or stinging when passing urine 💧⚠️
• Needing to p*e more often or urgently 🚽⏱️
• Repeated urinary infections 🔁🩺
• Pain in the lower tummy or back 🤕✨
• Feeling very tired or losing weight without trying 💙📉

These symptoms are often caused by other conditions, but it’s important not to ignore them. Getting checked early can lead to earlier diagnosis and more effective treatment.

Learn more about bladder cancer: https://www.nhs.uk/conditions/bladder-cancer/
Read detailed information from Cancer Research UK: https://www.cancerresearchuk.org/about-cancer/bladder-cancer

27/05/2026

Menopause in Hot Weather ☀️ Here are some top tips

Hot weather can feel very different during menopause. Even women who have never experienced hot flushes before can notice more heat sensitivity, disrupted sleep, irritability, headaches, fatigue or feeling overwhelmed in warmer temperatures.

Here are some simple things that can really help:

☀️ Dress for airflow, not just less clothing
Natural fibres such as cotton, linen and lightweight bamboo can feel cooler than synthetic fabrics that trap heat.

💧 Hydrate earlier than you think you need to
Sip consistently across the day rather than waiting until you feel thirsty. Water-rich foods such as watermelon, cucumber, strawberries and leafy salads can help too.

🧊 Cool your pulse points
Wrists, neck, behind knees and inner elbows are surprisingly effective places to cool quickly with cool water, a chilled flannel or cooling roller.

🥗 Watch common heat triggers
For some people: alcohol, spicy food, very hot drinks, excess caffeine and heavy meals can make flushing feel worse in hot weather.

🛏️ Think about your evening routine
Keep bedrooms cool where possible, avoid overheating before bed and consider lighter bedding if night sweats are an issue.

🚶‍♀️ Shift activity times
Exercise can still be helpful, but early morning or later evening may feel far more comfortable than midday heat.

🧠 Be kind to your brain, not just your body
Heat can affect concentration, patience and decision making. Brain fog may feel more noticeable in warmer weather.

🌿 Cool spaces matter
Seek shade, cafés, parks, quiet indoor spaces or simply permission to slow down. Rest is productive too.

👒 Protect your skin
Menopause can bring skin changes including dryness and sensitivity, so shade, hydration and sun protection become even more important.

And perhaps the biggest reminder…

You are not “bad at coping with heat.” Your body may simply be regulating temperature differently right now.

Listen to it, work with it, not against it.

Great advice from Menopause Experts Group.

Share some of your hot weathrr top tips in the comments!

26/05/2026

Did you know I have a Google Business page?

I would love for more people to find Unmenopaused. If you have a spare moment to click this link and maybe even leave me a little review if I have helped you in any way, that would be very appreciated. Trying to beat the system that makes it super hard to get yourself seen.

Link in comments 🙏💙

Many thanks

Caroline xx

26/05/2026

What even is kinesiology? 👀
Honestly… I’m still learning too!

That’s one of the things I love most about running the Unmenopaused Menopause Chat Group — it gives us the opportunity to open up conversations around different ways women can support themselves through menopause and midlife.

On Friday 5th June (10am–12pm at Everyman Salisbury), we’ll be joined by Hayley Lawrence, a Kinesiologist and holistic wellness practitioner based in the New Forest.

Hayley works with women experiencing symptoms such as fatigue, stress, hormonal changes, digestive issues, sleep disturbances, and emotional overwhelm, using a personalised holistic approach that combines kinesiology, nutritional support, emotional balancing techniques, Chinese medicine principles, and lifestyle guidance.

I’ll be honest, kinesiology is quite new to me, so I’m genuinely intrigued to learn more about how it may support menopause symptoms and overall wellbeing — and I know many of you are curious too.

One of the beautiful things about our group is that every woman’s menopause journey is different. What helps one person may not help another, so I love bringing local experts and practitioners into the space to share their knowledge, experiences, and approaches, giving women a wider understanding of the support options available to them.

✨ Expect relaxed conversation
✨ A safe, friendly, non-judgemental space
✨ Tea, chat, connection, and learning
✨ Real-life experiences shared openly

Whether you’re perimenopausal, menopausal, postmenopausal, medically/surgically induced menopausal, or simply curious and wanting support — you are so welcome.

🎟️ Tickets £5
📍 Everyman Cinema, Salisbury
🕙 Friday 5th June | 10am–12pm

The Menopause Chat Group - Your safe space for menopause conversations.

Date: Fri 5 Jun • 10

Location: Everyman Salisbury

https://www.eventbrite.com/e/the-menopause-chat-group-your-safe-space-for-menopause-conversations-tickets-1829986612219?aff=ebdsshother&utm_share_source=SavedEvents_android&sg=428410f37f53bc2d6b726c3192529731096c0bc402b3cf41c73290f3942cf62dac95832d68e39ec1562056c973baa81ecbdb921ffbfaa541436e3abbb46e779410812dccf09cbbe3320017c691

25/05/2026

How are you coping with the heat on this gorgeous sunny bank holiday?
(In UK)

22/05/2026

✨🎭 So… what do my sparkly show shoes tell you about me? 😉

That outside of Unmenopaused, workshops, retreats and menopause conversations… I absolutely LOVE singing with Evolution Choir!

It’s one of the places I get to switch off from the serious stuff, let go of perfectionism, laugh A LOT, move my body, sing my heart out and just feel pure joy and connection. And honestly? That kind of fun, community and emotional release is so important in midlife.

So I thought I’d share a little part of my “me outside of menopause coaching” world with you all ❤️
Our next Evolution Choir show is on Saturday 6th June and the theme is Songs from Stage & Screen 🎬✨️

Expect:

🎶 Huge anthems

🎭 Emotional, spine-tingling moments

💃 Feel-good songs that make you want to dance in your seat

😂 Unique mash-ups and the usual Evolution Choir shenanigans

It’s uplifting, energetic, emotional and SUCH a fun night out. If you’ve been feeling a bit flat, overwhelmed, stuck in the routine of life, or just fancy doing something joyful for yourself… this could be exactly what you need.

Come along, bring friends, sing along, laugh, cry a little maybe… and soak up the atmosphere with us ❤️

🎟️ I’ll pop the Eventbrite link in the comments.

21/05/2026

Love this clever idea for making preprepared salads, anyone tried it like this??

21/05/2026

Have you heard of chemical menopause or Medically induced menopause?

It definately deserves more awareness and understanding. It's great to see it being talked about openly here by The Menopause Mum.

Chemical menopause happens when medications called GnRH analogues — such as Zoladex, Prostap, or Decapeptyl — temporarily switch off the signals between the brain and ovaries.

This causes a rapid drop in hormone levels, stopping periods and creating a menopause-like state.

Because this hormonal change happens suddenly rather than gradually over time, symptoms can feel intense and overwhelming for some women.

These may include hot flushes, night sweats, anxiety, low mood, fatigue, brain fog, vaginal dryness, and changes in libido.

Support and symptom management are incredibly important. For conditions such as endometriosis, doctors may prescribe “add-back” HRT alongside treatment. This involves using a low dose of hormones to help reduce menopausal side effects and protect bone health while still managing the underlying condition.

For some cancer patients, HRT may not be suitable, so support often focuses on non-hormonal options including certain medications, CBT, nervous system support, and lifestyle approaches to help manage symptoms.

Unlike surgical menopause, chemical menopause is usually temporary and reversible. Once treatment stops, hormone production and menstrual cycles often return over the following months.

Information referenced from Dr Louise Newson’s menopause education resources.

20/05/2026

Feeling super proud of myself today ❤️

I stepped hugely out of my comfort zone and delivered a public speaking event to a full room of healthcare staff at my local hospital, talking about perimenopause, menopause and supporting ourselves through the transition.

I also honoured my own reasonable adjustments by taking prompt notes with me to support my own symptoms of anxiety, overwhelm, brain fog and occasionally losing my train of thought. And honestly? Once I got past that first slide, it all started to flow naturally.

There was great engagement from the audience, some thoughtful questions and really positive feedback from the organisers afterwards.

A few years ago, saying yes to something like this would have felt impossible. Perimenopause can quietly rob you of confidence and make you question your abilities — it certainly did for me for a while.

But today reminded me that I am capable.

I do have valuable and important things to share.

And I can do hard things.

Midlife women have so much wisdom, strength and experience to offer the world ❤️