The Holistic Menopause Clinic

🔔New blog post🔔

Just so we’re clear from the off. This is not an anti-HRT blog. We are pro-HRT. We are pro anything that supports women’s health, particularly as we age 💪.

But we are pro-HRT with a caveat. That it is not used in isolation as a cure-all for menopause symptoms. As if whatever combination of hormones has been prescribed to you is going to magically waft away all the discomfort 🪄

It’s not that we don’t want that for you – we really do (we want it for ourselves too) but the body doesn’t work like that….it’s far more complex.

Find out why nutrition and lifestyle MUST be the backbone of your approach to menopause symptoms and long term health in the latest blog from our nutrition expert Suzanne (link in bio).

Then let us know what you think and what has worked for you best? HRT? Nutrition and lifestyle changes? Or both?

🌱Sunday 12th Nov from 10:15 - 11:30 @ Perfect Balance Bienestar Integral , Denia (Home of the Holistic Menopause Clinic)

🌱Conscious breathing is like sending little love notes to your entire physical, emotional and mental being.

💫Begin your Sunday with a relaxing and Grounding Breathwork and Meditation Practice.

🤎When you pause and connect with life, with energy, with mother nature you begin to feel more connected to yourself. This is Grounding, feeling strong, feeling enough and being okay with what is.

Limited spaces only. Please Whatsap to book your space or message for further info.
15 euos payable via Revolut, Bizum or Paypal. Details on the flyer 🙏🏾

Bring a yoga mat, a light shawl or blanket and some water.🙏🏾

Look forward to welcoming you to the breathing space. 🤎

If you’re taking HRT your body could be depleted in… ⬇️

👉Iodine – required to make thyroid hormones, immune function, breast and prostate health and liver function
👉Magnesium – involved in over 300 metabolic pathways so low levels have widespread effects. Deficiency symptoms include chronic pain, cramps, depression, anxiety, insomnia and high blood pressure.
👉Manganese – Essential for proper enzyme function, nutrient absorption, wound healing, antioxidant function and bone development.
👉Zinc – Low levels are associated with weight gain, hypothyroidism, chronic diarrhoea, low immune function and lack of s*x drive.
👉B complex vitamins & folate – There are many symptoms associated with deficiency from fatigue and depression to headaches, nausea, numbness and weight gain.
👉Vitamin C – important for the immune system, collagen formation and antioxidant function.

In a nut shell- HRT is great (we are genuinely pro!) but it is not the elixir of life, and it is not without a few drawbacks. Sorry!

It’s boring, but nutrition, lifestyle choices and mindset are the foundations of health and always will be. Particularly as we age.

Get in touch to see how we can support you to make sure those foundations are rock solid 💕

Suzanne and Olga xx

📣The Menopause Roadshow is back after a Summer break📣

🗓️Thursday 28th September in Les Rotes hotel, Dénia 🗓️

We’ll be joined by special guest Joanne Cooper, Nutrition and Lifestyle Coach, Wellness Specialist, Facialist and breast cancer survivor who advocates for women who cannot (or do not want to) use HRT as part of their menopause toolkit.

So if you are:
👉In the midst of menopause and keen to learn more about effective strategies to help manage symptoms
👉Not there yet but keen to do the prep work now to help ensure as easy menopause as possible
👉Over the worst of it but keen to understand more about maintaining good health into your golden years

Then this is for you!!

Find out more here https://facebook.com/events/s/menopause-roadshow/605961285029047/ but we’ll be covering:
✅ A hormones 101 (knowledge is power when it comes to menopause!)
✅ Nutrition and lifestyle factors that hugely influence menopause and hormone balance
✅ Q and A with the panel

Can't make this event - then we will be up and down the Costa Blanca North over the next few months so keep an eye on our social media for details.

A big thank you to Hamiltons of London - Javea and who support these events to help ensure the women of the Costa Blanca North have all the knowledge they need to make their menopause journey as smooth as possible.

🌱🌸 Why you need phytoestrogens in your diet🌸🌱

You can see from the slides the potential hormone balancing benefits they exert on the body.

Research suggests another key benefit is their potential anti-inflammatory properties, which may help alleviate some of the symptoms associated with hormone imbalances and menopause.

Phytoestrogens are best consumed as part of a whole food diet. If you’re choosing soy, look for sources made from the whole bean and not soy protein isolate- edamame are a tasty and simple way to consume soy. Fermented whole bean products like high quality tofu, miso and tempeh are also great options.

It's important to remember that the effects of phytoestrogens can vary among individuals, so finding the right balance is crucial.

If you're dealing with any hormonal condition, consulting a healthcare professional is essential for personalised advice based on your specific needs.

You know where we are ladies 💕

Is this you?

😱 Do you feel uninformed, worried and confused about where to head for information? 😵‍💫

🔥 Do you have symptoms that could be perimenopause? 🔥

There are over 34 and they cover pretty much every system of the body. Given the most common age bracket for the onset of perimenopause is early to mid forties…. chances are any new little health concerns could be hormone related.

Our advice? get yourself informed. Read, listen and attend whatever you can- including Suzanne from the Holistic Menopause Clinic’s free hour masterclass covering the perimenopause basics, the strange and varied symptoms, major contributing factors to hormone imbalances and the top 3 things women over 40 should be doing to help minimise symptoms and boost energy, brain function and mood.

💕 Register now at https://l.bttr.to/GwmJF 💕

Hi ladies,
We know it's summer, and it's hot…. So those flushes might be in overdrive! Or you might be flush free …. But experiencing some of the other 34+ perimenopause symptoms.

Don’t do it alone!

We k ow life gets busier with kids off school and the extra social meet ups...

But we are hosting a very special women's circle in Jávea this Friday and would love you to join us ✨💗

We know there are many reasons we need to connect with other women, but as we approach our second spring this connection is a must. Here are some of them:

1. Emotional support: Talking to other women who are going through or have gone through peri-menopause can provide valuable emotional support. They can understand the struggles, frustrations, and mood swings that you may be experiencing, and sharing your feelings with them can be a great source of comfort.

2. Shared experiences: Connecting with other women who are in the same stage of life can help validate your experiences. Knowing that you are not alone in the symptoms and challenges of peri-menopause can be reassuring and empowering.

3. Exchange of knowledge: Communicating with other women can provide an opportunity to exchange knowledge and information about peri-menopause. You can learn from each other's experiences, tips, and coping strategies, which can be helpful in managing your own symptoms.

4. Practical advice: Other women who have been through peri-menopause may have practical advice on how to alleviate specific symptoms or cope with challenges. Their insights can offer a fresh perspective and provide you with actionable ideas to improve your well-being.

5. Networking and community: Connecting with other women during peri-menopause can help you build a supportive network and form a sense of community. It can be comforting to know that you have a group of people who understand what you're going through and are there to offer guidance and encouragement.

Remember, everyone's experiences with peri-menopause can differ, so connecting with other women can provide a diverse range of perspectives and insights.

We would love your company so DM us for details.

Suzanne and Olga ✨😘

💫Join our next Perimenopause Circle this week💫

✨One of the most important factors for an easier menopausal journey is a support network.✨

So come and join ours 💕

Menopause is still a topic many women find difficult to discuss- which can be isolating.

Particularly if your experience is different and you sit outside the ‘normal’ age bracket for perimenopause, can’t use HRT (or do not want to) or if your symptoms are unusual.

There is no ‘normal’ perimenopause journey so whatever you are experiencing is valid and important.

Join us at the Circle Space in Javea, on June 30th to share your experience and find support with how to embrace the changes associated with this part of your life journey.

Find out more at the link in our bio or DM for more details.

The Holistic Menopause Clinic has teamed up with The Circle Space to start our very Flow, Grow, Glow circle focused on women’s wellness.

✨These circles aim to bring women together for sharing, support and discussion around different topics relating to female health, hormones and challenges.✨

💫 Each circle will have a particular topic, with time for sharing a d connecting along side practical support from Suzanne and Olga.💫

💫The first circle focuses on perimenopause and is on Friday 30th June at 9.30am. All women welcome who are experiencing perimenopause and looking for support, guidance and to chat to others in the same boat. maybe you’re not there yet or not sure and would like to hear from others further into the transition or you’re through the other side and would like to offer support. All welcome.💫

Dm for more details or to book your slot. Cost: 5 euros per person.

https://facebook.com/events/s/flow-grow-glow-perimenopause-c/960833485155646/

Menopause-the confusion is real

The chatter about menopause is loud right now. Which is confusing in itself as most of what we’re actually talking about is perimenopause!

But we’ve realised something- the noise is starting to drown out the important messages for many women.

Are you one of them?

Information about HRT is often conflicting and can be very black and white depending on which side of the fence an ‘expert’ sits.

Evidence-based resources on holistic approaches to menopause are seriously lacking, with confusing messages and miracle solutions for hot flushes / anxiety / weight gain etc being thrown around the internet unchecked. Often with a hefty price tag attached.

No wonder women feel overwhelmed and deflated- wondering how they can possibly keep up the restrictive diet / expensive supplement regime and demanding exercise schedule needed to ‘fly through’ menopause whilst holding down a job, maintaining a home, bringing up kids etc

But here’s the thing! As we discussed at the Menopause Roadshow in Orba last week:
⭐️Your menopause journey is unique and needs to be supported as such
⭐️There is no miracle ‘cure’ for the menopause. It’s not a disease- it’s a natural transition that the body and mind need supporting through
⭐️We need to look at multiple support options and engage with as many as possible
⭐️But they need to be realistic, manageable and personalised to your needs and situation

For that- you may need support from professionals who specialise in female midlife and menopause. You should not be afraid to ask for second opinions if you are not getting that support. And you need to find your tribe- women like you to chat to, share experiences and resources and just generally champion each other.

If you think we can be part of your support squad then DM us or book in for a free discovery call at the link in our bio.

PS- anyone spot the random meerkat? That’s Wilf, our support squad for the day 🤣

Love Suzanne and Olga💕

Do you have perimenopause symptoms you’re not even aware of?

I bet many of you do!

Could that itchy skin or insomnia be hormonal?

I’ve posted the graphic on the second slide before but I don’t think we can be reminded enough about the most common symptoms of perimenopause.

Why?

Because many women from late 30s onwards may be experiencing, and even seeking treatment for them, without realizing they may be linked to hormonal fluctuations.

Don’t forget- there has been a long term and serious lack of research and credible information regarding menopause.

Therefore many of us have perceptions shaped by the experiences of previous generations. Generations where there were common misconceptions and very little understanding around signs and symptoms of menopause beyond hot flushes, brain fog and mood changes.

But times are changing. 🌸✨

We have more knowledge, resources, and support than ever before. So our advice- find quality information, jump in a few online communities, listen to the podcasts-then share what you know with others💪⭐️

And don’t forget- we have 2 events right round the corner:
✨The Perimenopause Circle in Javea on Friday 26th May
✨The Menopause Roadshow in Orba on Thursday 1st June

Details in the last couple of posts or DM for full information 💕

This is exactly why we’re holding the perimenopause circle at The Circle Space on Friday. 👇

I write a diary, one of those 5 year ones, so I can read back over my entries for each day in the last 3 years.

It's uncomfortable reading about the bad days, randomly scattered amongst the joy, the humdrum, the love and laughter. The days where I didn’t want to speak to anyone, couldn’t get out of bed, didn’t know what was wrong with me. The days I questioned, is it because I'm exhausted? Have young kids? Aren’t happily married?
Don’t like my job? Aren’t any good at my job? Aren’t good at anything? Am I lonely, do I miss my family too much? Am I depressed? Stressed? Is it long covid? Is it because of the pandemic? Is it because my mum is ill? Is it because I'm an introvert? Unsociable? Mentally unwell? Then the sun would return, and I’d determinedly forget about it.

Chris finally convinced me to go to the Doctor last summer. She told me I needed HRT. What?? I don't have grey hair, I still have young children, my mum sailed through menopause, I don’t have to even think about this until I'm in my 50s, I have 3 older sisters and they never said anything.... she was absolutely wrong.

But then. Friends I grew up started to mention things they were struggling with. They pointed me in the direction of the Davina McCall documentary. I made more of a concerted effort to follow my friend Suzanne’s Mother Flushing Midlife advice about what to eat and supplements to take. It all felt manageable, I was keeping it at bay.

Then my mum got really ill. And everything went haywire. And I just wasn’t functioning at all, in any way. I sent a whatsapp message to Katy Pitt-Allen at The Women's Health Clinic - Costa Blanca. I’d seen her around but we'd never spoken, but Suzanne said she was nice and would help. My whatsapp message was desperate. And Katy saw me, and she told me it was normal. And manageable. And there were things that we could try that could help me. And she helped me get my life back.

Now I realise how lucky I am that I’m going through this NOW. Now when we can talk about it and listen to podcasts about it and get the advice we need without feeling like it is something to be ashamed of or hide. I’m lucky I’m able to take the medication I need. I'm lucky to have people like Suzanne and Katy on my team.

My mum told me that when she got her first period, no-one had told her about it, no one spoke about it. For centuries, women have not talked about this later change we are all facing. It’s devastating to think of the impact of this on women in the prime of their life. Of course some people sail through (karma obviously evened out for my mum after her first period experience!) But lots of us do, in lots of different ways.

So this is a long way of explaining the 'why' behind the peri-menopause Circle at the Circle Space. It would never have occurred to me to attend such a thing 5 years ago, or even last year. But from where I am now, I can see how it would have very much helped.

Peri-menopause Circle Friday May 26th 10AM Let me know if you’d like to come along, or you can book at www.thecirclespace.es

✨One of the most important factors for an easier menopausal journey is a support network.✨

So come and join ours 💕

Menopause is still a topic many women find difficult to discuss- which can be isolating.

Particularly if your experience is different and you sit outside the ‘normal’ age bracket for perimenopause, can’t use HRT (or do not want to) or if your symptoms are unusual.

There is no ‘normal’ perimenopause journey so whatever you are experiencing is valid and important.

Join us The Circle Space in Javea, on May 26th to share your experience and find support with how to embrace the changes associated with this part of your life journey.

Find out more at the link in our bio or DM for more details.

📣Don’t forget: the Menopause Roadshow is back again Thursday 1st June in Orba📣

We’ll be with , , and to ensure the women of the Costa Blanca North have all the knowledge they need to make their menopause journey as smooth as possible.

So if you are:
👉In the midst of menopause and keen to learn more about effective medical, nutrition and lifestyle strategies to help manage symptoms
👉Not there yet but keen to do the prep work now to help ensure as easy menopause as possible
👉Over the worst of it but keen to understand more about maintaining good health into your golden years

Then this is for you!!

Full details to event are in our bio but we’ll be covering:
✅ A hormones 101 (knowledge is power when it comes to menopause!)
✅ HRT- all you need to know
✅ Nutrition and lifestyle factors that hugely influence menopause and hormone balance
✅ Strength based exercise as we age
✅ Q and A with the panel

Can't make this event - then we will be up and down the Costa Blanca North over the next few months so keep an eye on our social media for details.

One of the most important factors for promoting a more positive experience of menopause?

Support! 🤝

Yes, nutrition, lifestyle and HRT will all help but a supportive network around you for when you need it can be the difference that makes the difference 💕

Another key factor? Mindset.

So join us for our new and unique 'Perimenopause Circle' The Circle Space, Javea where we will help you develop resilience around menopause.

Whether you think you may be entering this phase of your life, want to get ahead of the game or are pretty sure you’re in it, this Circle is the place to find some guidance, support and friendship. You’ll find an easy balance of sharing experiences, expert advice, laughing, possibly a few tears and finding a tribe of lovely women to share the ups, downs, meltdowns and mid-life empowerment.

Our first circle will be held at the Circle Space, Javea on Friday 26th May at 10.00 am, facilitated by Suzanne and Olga.

The cost is just 5 euros per person and places are very limited so let us know ASAP if you're interested.

What type of magnesium is best for you? 🤔

Magnesium is an amazing all-rounder for helping promote optimum wellness in midlife and to help alleviate some of the more troublesome menopause symptoms such as hot flushes, anxiety, insomnia and muscle pains.

But did you know that when it comes to choosing a magnesium supplement, there are several different types to consider?

Magnesium citrate can help with constipation and promote relaxation, while magnesium glycinate may be better absorbed by the body and can help reduce anxiety and stress. Struggling with muscle aches? Then topical magnesium chloride may be the one for you.

To find out more head to our latest blog ‘Magnesium for Menopausal Symptons’ at https://holisticmenopauseclinic.com/magnesium-for-menopausal-symptoms/ or book in a consultation so we can help you make your diet and lifestyle work for you through menopause and beyond 💕.

📢 Attention all women experiencing menopausal brain fog! 📢

Are you struggling with memory lapses, difficulty concentrating, and feeling mentally exhausted? You're not alone! 😔

In our latest blog post, we delve into the topic of menopausal brain fog, it’s causes, symptoms and plenty of nutrition and lifestyle tips and tricks to help you navigate this frustrating symptom. 💡

So if you're ready to say goodbye to forgetfulness and hello to a sharper mind, head over to our blog at https://holisticmenopauseclinic.com/blog/ and check out the post! 🙌. You can also contact us for a free discovery call if you think we might be able to help support you through menopause.

Don't let menopausal brain fog hold you back any longer. Let's tackle this together! 💪