The Menopause Nutritionist

10/08/2026

Back to Reality & Routine😉

💕 It has been a ball, holidays in the sunshine, time spent with family, a break from the routine of daily life. But like all good things it had to come to an end !

I have been staying up late, up early and having nana naps in the sun. Always in a factor 50 and some shade 🏖️
There’s evidence 🫣😂 .
It has been a privilege ❤️

It’s now time to return to routine , to get back on track with Nutrition, Exercise, Sleep and to keep the stress levels low💕

So if you’re sitting right now , feeling a bit “Blah” a bit “Mmmh” , thinking how am I going to get back on track with my routine?
I can help 💪

Life is short and summers are to be enjoyed - enjoy yourself. As I always say This Is Not A Dress Rehearsal !!

Double tap if this is just what you needed to hear and share with a friend who just may need this today.

As always Stay Fabulous.

Norma 😘

24/07/2026

HRT in the Sunshine ☀️

01/07/2026

✨How can we support our body to optimise out HRT

🤫More isn’t always the answer.

Supporting efficient clearance and elimination are key to feeling your best on HRT.

💕1.Make it or Take it- sometimes it’s a bit of both. Whether you are still making your own, or it’s chaos in Peri and you are using HRT to keep an even dose or post menopause and relying solely on HRT.

💕2. Use it- Is the mode of delivery suitable for you. Are you on body identical or synthetic, can your body it correctly to improve your symptoms.

💕3. Move it- How’s your bile production, is your liver working optimally. Can you package it correctly to leave?

💕4. Loose it- Your gut plays a vital role in eliminating these hormones, enzymes can be produced that impede the exit process and send it back into play. And finally are you emptying your bowels daily??

Your Liver and Gut are your best friends in helping you feel your fabulous and helping to balance your HRT.

❤️If this resonates with you, please share and I will do a post explaining more and what You can do to best support You.

As always,
Stay your fabulous self,

Norma

28/06/2026

26/06/2026

GSM - Genitourinary Syndrome of the Menopause is common . Changes in the Va**na, V***a and Urinary Tract due to the loss of Estrogen.

No woman should have to live with this, these are readily available options available with a prescription here in Ireland and covered under the Free HRT scheme.

Pessaries, Creams and rings are available.

A good vaginal moisturiser made from natural ingredients can also be very supportive and used alongside.

23/05/2026

🌟It’s a mad world, but we can have a hugely positive effect on each other .

🌟Taking the time can be so valuable for someone who just needs to be heard, just to be an ear, an understanding voice can make such a difference to another.

❤️We will all feel better after the conversation and connections and in today’s world that is Gold❤️

22/05/2026

🌟Fibre
Simple additions to support your health.

A very important nutrient that’s often overlooked.

🌟Essential for digestive health, hormonal health, appetite regulation and satiety. And your Gut Microbiome lives fibre, it’s like a happy hour for your Gut Bugs 🦠🦠🦠

Recommended Daily intake of 25-35g for us women.
Do you have enough in your diet?

12/05/2026

PCOS now renamed as PMOS
📌Correcting the misconception that it is solely a gynaecological disease that creates ovarian cysts.
PMOS reflects the long-term, complex nature of the health condition, recognising that it is a hormonal or “endocrine” disorder that can affect the body’s reproductive and metabolic systems and is associated with multiple health conditions.

📌PMOS is characterised by fluctuations in hormones, with impacts on weight, metabolic and mental health, skin, and the reproductive system.
For too long, the name reduced a complex, long-term hormonal or endocrine disorder to a misunderstanding about ‘cysts’ and a focus on ovaries. This contributed to missed diagnoses and inadequate treatment.

📌What causes PCOS/PMOS?

The development of polycystic ovaries is associated with another common hallmark of the condition: an overproduction of androgens by the ovaries.

These “male s*x hormones” are produced in all women but people with PMOS often have an excess.

This overproduction is usually caused by an imbalance between two other hormones: follicle-stimulating hormone and luteinising hormone. Research is ongoing into why exactly that hormone imbalance occurs.

Other factors also make the overproduction of androgens worse. Many people with PMOS are more resistant to the hormone insulin, meaning the body produces higher levels of this hormone in an effort to compensate. Crucially, high levels of insulin also increase the production of androgens.

Increased androgens will also make you more insulin resistant- insulin-resistance makes you produce more androgens. It is a vicious cycle.

Excess body weight can also amplify the situation. Not only is this linked to insulin resistance but it can also lead a drop in the levels of a protein that mops up excess androgens. PMOS itself can increase the risk of weight gain, a very common issue.

Recognising that not only can we have the condition without having polycystic ovaries, but the condition does not involve cysts.

✨It’s a disorder in the o***y, but there are other manifestations which are equally if not more important in terms of metabolic abnormalities.

22/04/2026

Fantastic news in a recently published study for us ladies in our 40s & 50s 👏👏👏👏

💕Midlife Hobbies Outperform Genetic Alzheimer’s Risk

🧐New research from Trinity College Dublin reveals that engaging in a diverse mix of social, physical, and intellectual activities during middle age is one of the most effective ways to build cognitive resilience.

📑The study found that lifestyle interventions in one’s 40s and 50s can actually outweigh the negative impact of the APOE ε4 gene, the strongest common genetic risk factor for late-onset Alzheimer’s.
🧬The more copies of this APOE e4 gene we carry the more likely we are to develop Alzheimer’s.

The findings suggest that variety is the critical factor, with activities like playing an instrument, traveling, and socializing providing a “cognitive reserve” decades before typical disease onset.

*✨Lifestyle vs. Genetics: The positive cognitive impact of stimulating lifestyle activities was found to be stronger than the negative association of the APOE ε4 genetic risk factor in midlife.

* ✨The Power of Variety: Researchers found that a combination of different activities, such as learning a language, physical exercise, and social engagement, is significantly more effective than sticking to a single habit.

* ✨Midlife Window: Unlike studies focusing on the elderly, this research proves cognitive health can be actively strengthened in adults aged 40–59, long before symptoms usually appear.

* ✨Harmful Modifiers: Depressive symptoms and traumatic brain injury were identified as the most damaging modifiable risks to cognition, followed by diabetes, hypertension, and poor sleep.

💫Epigenetics also play a vital role in long term cognitive health. Just because your genes carry that risk factor doesn’t always predetermine the outcome.
💕Your environment plays a huge role 💕

🧬Your genes load the gin but your environment is the trigger 💥

❤️Nutrition, Stress, Sleep and movement are all essential and need to be prioritised as we age.

🥰So if you are still reading get out there find your joy and make it a priority, your future self will thank you for it

Stay fabulous,

Norma 💕