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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Hampshire Health and Hormones, Medical and health, Spire Hospital, Chalybeate Close, Southampton.

Online consultations (face to face available on request)
GP-led, CQC registered care for menopause, PMS, hormone health & lifestyle-related symptoms
Led by Dr Katie Hodgkinson, experienced GP & lifestyle medicine doctor
Evidence-based, personalised care

10/09/2026

You're eating well, trying to stay active and making an effort to get enough sleep, yet you still feel exhausted. If that sounds familiar, you're not alone 💤

One of the biggest misconceptions about fatigue is that it's always caused by doing too much or not looking after yourself well enough. In reality, persistent tiredness can have many different causes, and it's important not to dismiss it simply because you're living a healthy lifestyle.

During perimenopause and menopause, changing hormones can affect your sleep, energy and how well your body recovers. But they're only one part of the picture. Low iron, thyroid conditions, vitamin deficiencies, stress and other health issues can all contribute to feeling constantly drained 😴

Rather than asking yourself why you can't keep up, it may be more helpful to ask whether your body is asking for a closer look.

📖 Read the blog here:
https://healthandhormones.co.uk/why-you-still-feel-exhausted-even-after-doing-everything-right/

09/09/2026

Flare-ups can feel unpredictable, but understanding what may make them worse can help you feel more in control.

🌿 Stress can make symptoms feel harder to manage.
Stress doesn't cause endometriosis, but it can make pain feel more difficult to cope with.

😴 Poor sleep can lower your resilience.
Broken sleep leaves your body with less time to recover, which can make symptoms feel more intense.

⏸️ Doing too much without enough recovery.
Pushing through pain all the time can make it harder to recover. Rest is an important part of managing a long-term condition.

📅 Missing patterns in your menstrual cycle.
Tracking when flare-ups happen can help you identify patterns and prepare for times when symptoms are worse.

🎀 Everyone's triggers are different.
What affects one woman may not affect another. Learning your own triggers is one of the most useful tools for managing endometriosis.

Understanding your body won't stop every flare-up, but it can help you manage them with greater confidence.

📌 Save this post for the next time a flare-up catches you by surprise.

08/09/2026

We often think we need to make big changes before we'll notice a difference. In reality, that's rarely how good health works.
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The habits that have the greatest impact are often the ones that don't feel particularly dramatic. Going to bed a little earlier, adding a short walk to your day, eating a balanced meal or taking time to slow down all contribute to your health over time.
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I know it can be frustrating when you don't feel better straight away. But meaningful improvements are usually built through consistency rather than perfection.
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What's one small change you could make for yourself this week?

07/09/2026

If you're running out of energy by mid-afternoon, these simple changes may help you feel more energised throughout the day.

🥗 Include protein with your lunch.
A lunch that's mostly carbohydrates may leave you feeling hungry again not long afterwards. Including protein alongside fibre can help you feel satisfied for longer and support steadier energy through the afternoon.

🍰 Don't rely on sugar for a quick lift.
A biscuit or chocolate bar may feel like the answer when you're tired, but the boost is often short-lived. If you're reaching for sugar every afternoon, it may be worth looking at what's driving that energy dip.

🌤️ Step outside for 10 minutes.
Natural daylight and a short walk can help you feel more alert, particularly if you've spent most of the day indoors or at a desk.

😴 Check whether poor sleep is the real cause.
If you're waking during the night because of hot flushes, anxiety or disrupted sleep, it's not surprising that your energy disappears by mid-afternoon. Sometimes the problem starts long before lunchtime.

🩺 Don't ignore persistent fatigue.
Regular afternoon crashes aren't always due to a busy lifestyle. Low iron, thyroid problems, blood sugar changes, perimenopause and other medical conditions can all contribute. If fatigue is becoming your normal, it's worth finding out why rather than simply pushing through.

Feeling tired occasionally is part of life. Feeling exhausted every afternoon isn't something you should automatically accept as "just getting older."

If afternoon fatigue is becoming your new normal, book a one-to-one consultation to explore why.

06/09/2026

🍓 Strawberries are known for being rich in vitamin C, but they can also help your body make better use of the iron in your food.
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Vitamin C helps increase the absorption of 𝐧𝐨𝐧-𝐡𝐚𝐞𝐦 𝐢𝐫𝐨𝐧, the type of iron found in plant-based foods such as beans, lentils, spinach and tofu. This can be especially helpful if you follow a vegetarian or plant-based diet, or if you're trying to improve your iron intake.
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Iron plays an important role in carrying oxygen around the body, and low iron levels can contribute to symptoms such as tiredness, poor concentration and feeling short of breath. If you're experiencing these symptoms, it's important to speak to a healthcare professional, as there can be many different causes.
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Adding a handful of strawberries alongside your breakfast or including them with meals that contain plant-based sources of iron is a simple way to support iron absorption as part of a balanced diet.

🍓 Why not add some strawberries to your next breakfast or snack? Small changes can make a difference over time.

05/09/2026

It's not uncommon for women to tell me,'I eat well, so I don't understand why I'm losing strength or feeling more tired.' One possibility that's often overlooked is protein.
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As we get older, particularly during and after menopause, our bodies become less efficient at maintaining muscle. This means that even if you're eating the same amount as you always have, you may not be getting enough protein to meet your body's changing needs.
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Protein isn't just important for building muscle. It also plays a role in repairing tissues, supporting the immune system and helping you stay strong and independent as you get older. Maintaining muscle is especially important during midlife, when natural hormonal changes can make muscle loss happen more quickly.
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Rather than thinking about protein as something only athletes need, it can be helpful to include a source of protein with each meal. Eggs, fish, yoghurt, beans, lentils, lean meat and tofu are all good examples.
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Good nutrition isn't about following strict rules or chasing the latest trend. It's about giving your body what it needs at each stage of life.
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Take a moment to think about today's meals. Have you included enough protein? 🥩

04/09/2026

It's easy to put your own health at the bottom of the list, especially when you're busy looking after everyone else. But your body still notices when it's constantly running on empty 📝

Looking after yourself isn't a luxury, and it isn't something you have to earn. It's an important part of supporting your overall health, including your hormones.

Getting enough sleep, eating well, staying active, taking time to recover and asking for support when you need it may not always feel like priorities, but they all play a role in how your body functions and how you feel from day to day 😴

Caring for yourself doesn't have to mean making big changes overnight. Often, it's the small, consistent habits that make the biggest difference over time.

🚨 Let this be your reminder to make a little time for yourself today.

03/09/2026

Stress is often thought of as something that only affects our mental wellbeing, but its effects reach much further than that. It can influence how different hormone systems communicate throughout the body.
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When you're under stress, your body produces hormones that help you respond to a challenge. This is a normal and important part of staying healthy. The difficulty arises when stress becomes prolonged and your body has little opportunity to recover.
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Over time, this can influence the signalling between hormones involved in sleep, mood, appetite and reproductive health. That's one reason why ongoing stress is often accompanied by symptoms such as poor sleep, fatigue, brain fog or feeling less able to cope than you usually would.
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During perimenopause and menopause, these changes can become even more noticeable. Hormone levels are already fluctuating, so prolonged stress can add another layer to symptoms that may already be affecting your daily life.
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This is why I always encourage women to look beyond individual symptoms. Hormone health isn't just about one blood test or one hormone level. It's about understanding how different systems in the body interact and considering the wider picture before deciding on the best approach.
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Share this with someone who may not realise that stress can affect hormone health as well as emotional wellbeing.

02/09/2026

The conversation around HRT is often filled with strong opinions, but not always with the full picture.

Some women are told HRT is too risky. Others are told it's the answer to everything. The reality sits somewhere in the middle 💁🏻‍♀️

Like any medical treatment, HRT has both potential benefits and potential risks. Whether it's the right choice depends on your symptoms, your medical history, your age and what matters most to you. That's why there isn't a single answer that suits every woman. Modern guidance emphasises that, for many women under 60 or within 10 years of menopause, the benefits of HRT outweigh the risks, but treatment should always be individualised 💊

The most important thing is making decisions based on reliable information rather than headlines, social media or stories that don't reflect your own circumstances.

📖 Read the blog here:
https://healthandhormones.co.uk/the-real-pros-and-cons-of-hrt-no-scare-stories-just-facts/

01/09/2026

Osteoporosis is often called the ‘silent disease’ because you usually don't know your bones are getting weaker until a fracture happens. That's why protecting your bones needs to start long before there are any warning signs.

🏃 Stay active with weight-bearing exercise.
Activities such as walking, dancing, climbing stairs or tennis encourage your bones to stay strong. Adding resistance or strength training is just as important, especially during and after menopause.

🥛 Include enough calcium in your diet.
Calcium provides the building blocks your bones need. Dairy foods, fortified alternatives, leafy greens and some fish are all good sources as part of a balanced diet.

☀️ Don't overlook vitamin D.
Vitamin D helps your body absorb calcium effectively. Depending on where you live, the time of year and your individual circumstances, you may need a supplement as well as safe sun exposure.

💪 Build and maintain muscle strength.
Strong muscles support your bones and improve balance, helping to reduce the risk of falls as you get older. It doesn't have to mean lifting heavy weights; regular strength-focused exercise is what matters.

🦴 Think about your bone health before symptoms appear.
Bone loss often happens gradually, particularly after menopause when oestrogen levels decline. Taking steps to support your bones now can make a real difference in the years ahead.

Looking after your bones isn't just about preventing osteoporosis. It's about staying active, independent and able to enjoy the things you love for as long as possible.

Save this post as a reminder to look after your bones today, not just later in life.

Address

Spire Hospital, Chalybeate Close
Southampton

Website

http://www.healthandhormones.co.uk/

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