Low Carb in the UK’s Post

Are you a perimenopausal or menopausal UK-based woman, with, or at risk of Type 2 Diabetes, and you often feel exhausted, bloated, and achy? Have you tried shifting your stubborn belly fat with one or more of the ‘diet clubs’, only to end up constantly hungry and feeling heavier than before you started? Are your friends glowing with health and raving about how great they feel from consuming fewer carbs, but you haven’t been able to figure out how to make low carb or keto work for you? Then my 90-day “Low Carb Living UK” programme is for you. It’s the irresistible online low-carb lifestyle membership that British women choose when they're ready to kick carbs to the kerb and say hello to feeling and looking lighter. Led by me, the UK's No. 1 Low-Carb Coach, Nikola Howard, this community of like-minded ladies will provide you with hands-on help to transform into the version of yourself you yearn to be. When you join Low Carb Living UK, you will receive: My easy to follow, proven, award winning “HOPE Protocol” nutrition system that will increase your energy, banish bloating and belly fat, and put you back in charge of your food choices, without having to count calories or carbs, stop socialising or starve yourself. 45 minute 1:1 kickstart call with me to tailor your 39-day "Get Started Action Plan", setting the stage for your long-term success and paving your way to reaching the results you desire. Weekly group accountability, community and celebration Zoom socials, plus daily access to mindset coaching and support in our private Facebook group, so you never feel alone on your journey and effortlessly stay on track, seeing progress every single week. Ready to explore low-carb living to… Increase and stabilise your energy levels so fatigue and slumps stop getting in the way of your day… Say goodbye to brain fog and enjoy a new level of mental and cognitive sharpness… Shift your belly fat so you feel lighter and healthier from the inside out… Stop Diabetes Type 2 in its tracks, so you reduce your medical risks, without relying on medication… Rebalance your hormones so you calm the intensity and frequency of menopause symptoms… Support your body's natural healing processes, so you relieve joint pains and can move with ease… Drop me a DM for the details to start enjoying the transformative results of low carb living for £99 today! (Price will be increasing to £149 soon) #lowcarbintheuk #HOPEprotocol #awardwinning #NikloaHoward #lowcarb

🌸 **Understanding Menopausal Symptoms: Evidence-Based Insights** 🌸 Menopause is a natural biological process that marks the end of a woman's reproductive years, typically occurring between the ages of 45 and 55. While each woman's experience is unique, there are common symptoms that many encounter during this transition. Let’s delve into some evidence-based insights to better understand these changes. ### **Common Symptoms of Menopause:** 1. **Hot Flashes:** Affecting up to 75% of menopausal women, hot flashes can last from a few seconds to several minutes, often accompanied by sweating and a rapid heartbeat. 2. **Night Sweats:** Similar to hot flashes, these can disrupt sleep and contribute to fatigue and irritability. 3. **Sleep Disturbances:** Insomnia and fragmented sleep can occur due to hormonal fluctuations. 4. **Mood Changes:** Increased risk of depression, anxiety, and mood swings are noted, likely influenced by hormonal changes and sleep disturbances. 5. **Vaginal Dryness and Discomfort:** Decreased estrogen levels can lead to thinning and drying of vaginal tissues, causing discomfort during intercourse and increasing the risk of infections. 6. **Cognitive Changes:** Some women report memory lapses and difficulties with concentration, often termed "brain fog." 7. **Bone Density Loss:** Reduced estrogen levels accelerate bone loss, increasing the risk of osteoporosis and fractures. 8. **Cardiovascular Health:** Post-menopausal women face a higher risk of cardiovascular diseases due to changes in lipid profiles and vascular function. ### **Evidence-Based Management Strategies:** 1. **Hormone Replacement Therapy (HRT):** Effective for many women in reducing hot flashes, night sweats, and vaginal symptoms. It’s essential to discuss risks and benefits with a healthcare provider. 2. **Non-Hormonal Therapies:** SSRIs, SNRIs, and other medications can help manage hot flashes and mood changes. 3. **Lifestyle Modifications:** Regular exercise, a balanced diet rich in calcium and vitamin D, and maintaining a healthy weight can alleviate symptoms and improve overall health. 4. **Stress Management:** Mindfulness, yoga, and relaxation techniques can help manage mood swings and improve sleep quality. 5. **Regular Health Check-ups:** Monitoring bone density, cardiovascular health, and overall well-being is crucial during and after the menopausal transition. ### **Conclusion:** Menopause is a significant phase in a woman's life, bringing about various physical and emotional changes. By understanding these symptoms and exploring evidence-based management strategies, women can navigate this transition with greater ease and confidence **Dr. Mazza Musa Nasri** Specialist in Obstetrics and Gynecology Al-Farabi Medical Center

Menopause brings many changes, but did you know it also alters how your body handles alcohol? And here's a twist: alcohol consumption is linked to an increased risk of breast cancer, especially during menopause. This isn't just another health warning; it's a critical insight into protecting your wellbeing during these transformative years. Ready to learn how moderating alcohol can significantly reduce your breast cancer risk? — The Altered Alcohol Metabolism in Menopause Your body processes alcohol differently now. • Decreased estrogen affects alcohol metabolism • Increased sensitivity and reduced tolerance • Be mindful of alcohol's impact on your body — Alcohol's Link to Breast Cancer: The Hidden Risk Awareness is the first step to prevention. • Alcohol raises estrogen levels, influencing cancer risk in estrogen dependent cancers • Even moderate drinking can increase the risk but the more you drink the greater the risk even one drink per week increases the risk • Approximately 8 % of female breast cancers in the UK are linked to alcohol • Premenopausal women who binge drink have twice the risk of breast cancer • Alcohol increases breast density which increases risk of cancer • Smoking and alcohol together increases the risk • Alcohol increases circulating estrogen levels which increases cancer risk • Alcohol is broken down in the liver and breast tissue into acetaldehyde a compound that can cause cancer by damaging our DNA • Alcohol can cause weight gain increasing the risk of cancer in postmenopausal women • Alcohol can also affect our genes which if altered can cause cancer Understanding this link is crucial for preventive measures — Smart Drinking: Redefining Moderation It's not about stopping; it's about balancing risk. For some women the choice may be not to drink as the risk for them out weighs the pleasure And for others • Limit to one drink per day or less • Try to have alcohol free days every week • Choose low-alcohol options • Celebrate without alcohol when possible • Keep your weight under control — Antioxidant-Rich Alternatives: A Healthier Swap Replace alcohol with beneficial choices. • Indulge in antioxidant-rich drinks like green tea • Fresh juices and smoothies are great alternatives • Hydrate with water infused with fruits or herbs — Regular Screening: An Essential Practice Early detection saves lives. • Schedule regular mammograms and breast exams • Be vigilant about any changes in breast tissue • Promptly consult your doctor with concerns — Lifestyle Synergy: The Holistic Approach A healthy lifestyle complements moderation. • Maintain a balanced diet and regular exercise • Manage stress through meditation or yoga • Get adequate sleep and rest — Empowerment Through Education Knowledge is your power tool in menopause. • Stay informed about menopause and related health risks • Share information with peers and community • Empower yourself and others through awareness #menopause #menopauseawareness

Have you checked out my Thrive in Perimenopause course yet? There is a 10% offer code if you book by Sunday 8th October – don’t miss out! Find out what previous participants thought of the programme….. ‘Melanie has honestly changed my whole outlook. I have struggled with low energy and feeling unwell for years. I have changed my diet and it has made a huge difference. I have so much more energy, and feel much healthier. My family have noticed the difference.’ Rose, Godalming. ‘After following the Perimenopause course for 6 weeks, many of my symptoms have vastly eased and I have learnt such valuable knowledge.’ Charlotte, Guildford ‘Amazing what you can learn in just 6 weeks. Melanie's thrive in perimenopause was insightful, practical and having followed her advice I could really feel the difference. I've learnt so much from this program, I feel better prepared to recognise the symptoms but also now know how important diet and lifestyle are to help us through these changes.’ Charlotte, Surrey ‘I really appreciated Melanie's knowledge and well-researched approach. She shines a light on why so many women struggle, offering helpful suggestions and insights. It's been really useful to understand why and what is happening as well as having solutions.’ Anon ‘I found Melanie's course invaluable in helping me to understand what is happening to my body in peri-menopause and how making small changes could have a big impact on menopause symptoms. Mel's approach is holistic and looks at all factors which may impact my body and hormones. She is realistic in her approach and really helped me to make the right life choices in a sustainable way to take me into the menopause and beyond. Her advice is valuable, healthy advice for anyone, not just those experiencing peri-menopausal symptoms.’ Catherine, Guildford ‘I would highly recommend this course to everyone. I learnt a huge amount over the 6 weeks and it provided a holistic learning experience - covering so many more aspects than I had expected. Melanie provides a real wealth of knowledge and support, coupled with excellent practical guidance, a community of others to learn with, and some brilliant guest speakers.’ CT, Surrey For more info and how to book go to: https://lnkd.in/ej7hszge OFFER: book by Sunday 8th October (midnight) with offer code THRIVE10 to get 10% off.⁠ #perimenopause #midlife #fabover40 #happyat40 #fabover50 #happyat50 #menopause #menopausenutrition #guildfordmenopausespecialist #surreymenopausespecialist #hormoneexpert #healthcoach #nutrition #nutritionaltherapy #glowingskin #improveenergy #thrive #libido #moods #nourish #clearmind #hormonebalancing #nutritioncoach #nutritionistguildford #nutritionistsurrey #healthyeating #ealybirdoffer #moreenergy #upgradeyourlife #lifestyle

Looking to relieve menopause symptoms the non-hormonal way? We will light up the path for you! While HRT can be an effective solution for many, it’s not always the right choice for everyone. Here are a few reasons why you might want to consider non-hormonal alternatives: ✅ Your last period occurred a significant time ago ✅ You have a history of high blood pressure, blood clots, or other serious conditions ✅ You're in the process of healing from cancer ✅ You’re over the age of 60 If any of these apply to you, it’s crucial to be cautious with hormonal therapies unless you've consulted a healthcare provider. Exploring non-hormonal methods can offer you safer, yet equally effective, options. Here’s how: Lifestyle Modifications Your lifestyle choices can significantly impact how you experience menopause. Consider adjusting your diet, increasing physical activity, and managing stress more effectively. An unhealthy diet, lack of exercise, and prolonged stress can intensify menopause symptoms, but small, mindful changes can make a big difference. Non-Hormonal Remedies Supplements such as Vitamin E or Omega-3 can be beneficial in managing symptoms like skin dryness and hot flashes. However, it’s important to take these in moderation and ideally under the guidance of a healthcare provider. Cognitive Behavioral Therapy (CBT) Menopause symptoms aren’t just physical; they can also affect your mental health. Negative self-talk and changes in self-image can be challenging, but CBT offers a structured way to manage these thoughts and feelings. Therapists specializing in menopause can provide targeted support to help you navigate this transition more smoothly. Community Building Feeling isolated or trapped in negative self-talk during menopause is common, but it doesn’t have to be your experience. Building and engaging with a supportive community can reduce feelings of depression and anxiety, making the journey through menopause more manageable. Research shows that higher social activity can have a positive impact on your emotional well-being during this time. At Navis, we are committed to helping you find relief through non-hormonal methods. Whether it's through health tracking, personalized support, or community-building opportunities, we’re here to support you every step of the way. Menopause is a natural part of life, and with the right approach, you can navigate it with confidence and ease. Let’s light up your path to relief—naturally. #menopause #menopause_support #lifestyle #health_tracking #MenopauseSupport #HealthTips

My body and menopause Flourish for Life are passionate about helping women through the menopause. We hosted a complimentary evening to share information, chat with our specialists and gain knowledge at this important time of menopause transition. Empowering women, managing menopause symptoms and changes to the body.   Exercising and eating well can not only help you manage your weight but improve your mood and reduce your symptoms. Giving you more energy for exercise. Managing joint pains, avoiding injuries and keeping strong, healthy bones and muscles. Making sure we are doing the right kind of exercise and eating the right foods throughout the day. Nutrition and activity to add to our daily routine – advice from the team of experts… Some top tips for nutrition from Dr Jules Strauss. Getting the foundations right is key - Hydration and Protein – avoid food cravings and energy dips during the day. Feeling the benefits of healthy nutrition can have a positive effect on menopause symptoms. Dr Jen Barrett spoke about the importance of exercise during menopause, all activity can be beneficial. Find something you enjoy doing to make it sustainable and fun! Judith Callow had everyone thinking ‘pelvic floor’ and importance of keeping active. Some great questions and experiences shared. Hosted by Dr Helen Kini, with years of experience from her women’s health and menopause clinic. Start off with small changes to your daily/weekly routine, self-care and making time.  Practical tips for Managing Menopause Lifestyle medicine from Flourish for Life My Body During Menopause Team: Dr Helen Kini NHS GP/Trainer, Lifestyle Medicine Physician  Since 2017, Helen has specialised in Menopause Care, completing further training including the Advanced Principles and Practices in Menopause Care under the British Menopause Society. Helen is a passionate advocate of a holistic approach to patient care using lifestyle medicine alongside HRT, if indicated, to support women during their menopause transition. Jules Strauss Nutritionist Jules has 12 years of experience in exercise physiology and nutrition research, lecturing and consultancy. Jules has a particular specialism in endurance sport and female specific nutrition needs, considering how the menstrual cycle can impact our (micro)nutrient requirements as well as how best to manage the symptoms of (peri)menopause from a nutrition perspective. Dr Jennifer Barrett Exercise Specialist Jen developed an exercise programme during her PhD that was successful in achieving weight loss and improving key health markers for diabetes risk and non-alcoholic liver disease. She understands the complexities of weight loss and barriers to exercise and prioritises one-to-one support to overcome these. Judith Callow MCSP Judith has worked in and developed Willaston Physiotherapy over a period of 30 years and still loves that she can work with patients with the aim of reducing their pain and restoring function. 

Menopause, often referred to as the "change of life," is a natural and inevitable phase in a woman's journey of aging. It marks the end of her reproductive years and comes with a series of physical, hormonal, and emotional changes. Typically occurring between the ages of 45 and 55, menopause is a complex transition that affects women uniquely. In this introduction. Menopause can be a challenging time for many women due to the physical and hormonal changes it brings. Such as: Hot Flashes Mood Swings Vaginal Changes Osteoporosis Heart Health Weight Gain Sleep Disturbances Sexual Health Fertility Nutrition plays a crucial role in managing the physical and hormonal changes associated with menopause. Here are some important nutrition requirements during this life stage: Calcium Vitamin D Fiber Healthy Fats Hydration Omega-3 Fatty Acids It's important to maintain a balanced and varied diet to meet these nutrition requirements during menopause. Managing menopause involves a holistic approach to address its physical and emotional aspects. Remember, the management of menopause is a highly individualized process. It's essential to consult with a healthcare provider to determine the most suitable approach for your unique situation. An informed and proactive approach to menopause can lead to a smoother transition and a healthier, more fulfilling post-menopausal life. Here's an overview of strategies and options for managing menopause: Lifestyle Changes Diet Exercise Stress Management Sleep Hormone Replacement Therapy Counseling and Support Regular Health Check-ups

My Menopause Series - Symptoms More than 75% of women experience menopausal symptoms, around 25% severely They can start anytime from our mid to late thirties. Most commonly in our forties and can last up to 10-15 years for some women Declining Oestrogen, Progesterone and Testosterone are the cause of these symptoms but other health conditions could also be the cause like under or over active thyroid or unbalances in cortisol so do not rule these out There are over 30 different symptoms, including: Anxiety Depression Insomnia Weight gain Dry skin Vaginal atrophy Muscle and joint pain Tinnitus Itching skin Mood swings Hot flushes and night sweats Heart palpitations Fatigue Erratic periods Restless legs Oral health issues Brain fog Lack of Memory Lack of Concentration Loss of eyesight Hair loss Bloating IBS Sleep Apnea Literally the list goes on… Every women will experience symptoms differently at different times. I have only ever had one hot flush but suffered with severe night sweats on and off for a long time. I have been experiencing symptoms since aged 43, now 51, I’m still having periods. I have all my symptoms under control by firstly living a healthy lifestyle on all levels and enhancing this with Body Identical Hormone Replacement Therapy I feel that if all women were given the hard facts about menopause earlier and were given the right guidance on how best to support themselves in regards to lifestyle their menopause journey would be a lot easier. Our lifestyles hugely impact the severity of our symptoms Stress, a diet low in nutrients, lack of exercise and the fact that women are so busy juggling a million things, looking after everyone else but themselves means they are reaching the peri menopausal years, exhausted, burnt out and under nourished Be aware and listen to your body. If you notice you are feeling different, that you are experiencing symptoms that are having a negative impact on you please arrange an appointment with your gp ask for the gp who specialises in menopause. If you don’t get the support you need ask to see a different one or contact a trained menopause specialist don’t just accept your symptoms, never think it’s ok for you to be suffering. It is not ok and there is support out there keep going until you find it. You deserve to thrive through this stage in your life 💕 What is your most troublesome symptom? Are you getting the right support? #menopauseawareness #perimenopausesupport #menopausecoach

Reversing Premature Menopause: A Holistic Approach. 🧎♀️➡️Menopause is a natural biological process that marks the end of a woman’s reproductive years. However, when this occurs prematurely—before the age of 40—it’s known as premature menopause. This can be a distressing diagnosis for many, as it comes with a myriad of symptoms and implications for a woman’s health and fertility. But is it possible to reverse this condition. ✳️The Conventional Stance on Reversal Traditionally, the medical community has viewed menopause, including its premature onset, as an irreversible condition. Once the ovaries cease their regular production of hormones and menstruation stops, this has been considered a permanent change. ✴️Symptoms of Premature Menopause Women experiencing premature menopause may encounter a range of symptoms similar to those of natural menopause, such as: Hot flashes Night sweats Mood swings Vaginal dryness Decreased libido Irregular or ceased periods. ❇️Emerging Cases of Reversal Despite the conventional view, there have been documented cases where premature menopause has been reversed. ✴️Lifestyle Interventions The role of lifestyle interventions cannot be overstated when it comes to managing and potentially reversing premature menopause. A balanced diet, regular exercise, and stress reduction techniques have all been associated with improved hormonal health and menopausal symptom relief. ❇️The Power of Plant-Based Nutrition A plant-based diet, in particular, has been highlighted for its anti-inflammatory properties and potential to promote hormonal balance. The alkaline nature of plant foods may aid in reducing systemic inflammation and supporting the body’s natural detoxification processes, which can be beneficial for hormonal health. ❇️Cruciferous Vegetables and Hormonal Health Cruciferous vegetables, such as broccoli, cauliflower, and kale, are especially important for hormonal health. They contain compounds like indole-3-carbinol (I3C) and diindolylmethane (DIM), which have been shown to support the liver’s detoxification processes and can help regulate estrogen levels. ✴️The Importance of Emotional and Spiritual Well-being In addition to dietary changes, emotional, mental, and spiritual practices are crucial for achieving balance. Activities like yoga, meditation, and community engagement can provide emotional support and contribute to overall well-being, which is essential for managing menopause. ❇️While the reversal of premature menopause is still a subject of ongoing research and debate, there is evidence to suggest that with the right lifestyle interventions, it is possible. A holistic approach that includes a plant-based diet rich in cruciferous vegetables, coupled with supportive emotional and spiritual practices, offers a promising path for those seeking to manage or potentially reverse the effects of premature menopause. #prematuremenopause #menopause #ovarianfailure #lifestylemedicine #womenshealth