Top Sante - November 2024 UK

FEEL CALM & IN CONTROL
Reduce stress and overwhelm with our 5-step autumn declutter
NEW WAYS
TO LOSE
WEIGHT
4 natural
remedies
to help
you slim
down
GET LEAN
AND TONED
6 simple moves
for a firmer,
stronger body
CHERRY
HEALEY
‘I’ve
I ve had
ha to learn
YOUR
to love my body’
The presen
presenter on seeking
therapy for her food
HEALTHY
bo issues
& body
MENOPAUSE
NOVEMBER 2024
Midlife beauty hacks for great skin

Natural ways to boost your libido
Mushrooms that balance hormones
SIMPLE HIGH-PROTEIN RECIPES

Plus why protein matters in midlife and beyond
WELCOME | EDITOR’S LETTER
WELCOME!
This issue hits the shops just at the end of September, which is
Perimenopause Awareness Month, with Menopause Awareness Month
(October) and World Menopause Day (October 18) around the corner.
Each year more is done to further the spread of awareness about these
important life phases – not that menopause is a phase exactly, it’s a single
day that marks a year since your last menstrual period, after which you’re
considered post-menopausal.
We’ve been banging the drum of menopause awareness here at Top
Santé since 2015, focusing mainly on the more natural ways to manage
the transition through lifestyle and dietary modifications. It’s been an
interesting almost-decade, as when I surveyed a former reader panel back
in 2016, 80 per cent of respondents wanted to read more about this topic.
And we’ve delivered, with at least one feature in almost every magazine
dedicated to menopause. My hope is that one of the reasons you picked
up this magazine is to get advice and tips on managing your own symptoms.
And yet I sense a slight backlash. A handful of readers across the past
year or so have complained that Top Santé is now too much about
menopause (this issue dedicates many pages to it as it’s our annual bumper
meno issue!). I’ve also noticed a bit of opposition online from women
saying they’re bored of menopause and don’t want to keep hearing
or reading about it. I personally think it’s great there are now so many
doctors, celebrities (Davina just spoke about it when accepting her
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National Television Award) and health practitioners providing information,

but are we at saturation point? What do you think? I’d love to know
whether you’re still keen for advice on menopause, or whether you’re now AND SAVE!
sick of the subject. Being in perimenopause myself – brain fog, loss of
energy and thinning hair are my main gripes – it’s of interest to me but how
about you? Do write in to [email protected] and we’ll
publish your views in the next issue.
Katy x Tell us what

you think! See
below right
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NOVEMBER 2024
INSIDE THIS ISSUE...

HEALTH
16 COVER ‘Now I celebrate my body’
TV presenter Cherry Healey on
body image and feeling good.
32 Your hormone questions

Dr Sohère Roked answers your
peri and menopause queries.
34 COVER My journey beyond

Wegovy Writer Alice Dogruyol
looks to new weight-loss solutions.
40 COVER Clear your space – free

you mind Time to declutter your
home for much needed headspace.
MENOPAUSE
HEALTH SPECIAL
48 COVER Is menopause hijacking
your sex drive? Expert advice
to help you get your mojo back.
56 The menopause guineapig Writer

Elizabeth Joseph tries various ways
to ease her menopause symptoms.
58 COVER Midlife health hacks

The lowdown on the health
benefits of medicinal mushrooms.
62 'I went into surgically-induced 11 Top health

menopause' One woman's story A round-up of new studies, reads,
of life-saving cancer surgery. apps and podcasts from the world
of health and wellbeing.
65 The meno-gut connection
Discover the links between gut 14 Top picks
health and your midlife symptoms. Discover the latest health, fitness,
wellness and beauty finds, all in
bright yellow tones.
EVERY MONTH
24 Healthy home
8 Letters Cosy décor, cool kitchen gadgets
Your turn to have a say about and wellness essentials to transform
what you love in Top Santé. your spaces this autumn.

SUBSCRIBE TO
TOP SANTÉ...
...and receive a
beauty gift worth 42!
p84
26 Wellness travel
Press pause on your meno
symptoms with a relaxing spa break
tailored for midlife rejuvenation.
98 Katy perimenopause
Editor-in-Chief Katy Sunnassee
reviews her cognitive function
test – with mixed results.
FITNESS
71 Top fitness
IMAGES: SHUTTERSTOCK & VARIOUS BRANDS. COVER IMAGE: ROSIE PARSONS. MAKE-UP: CINTA MILLAR.
The best fit kit, workout ideas,

nutrition and fitness inspiration to
keep you on track.
72 COVER A weighty issue

Try the weight workout perfect
for your meno years, from PT
Emma Simarro.
BEAUTY
77 Top beauty FOOD
Our round-up of new beauty buys
for skin, hair and body. 87 Top food & drink 92 COVER Protein power your
New products, ideas and diet Delicious recipes high in
78 Rediscover your sparkle gadgets to inspire. protein for easy mealtimes.
Find the meno beauty heroes
to keep you glowing in midlife. 88 COVER Stronger with protein 96 Become carb conscious
Dietitian Zoe Cottrell explains Nutritionist Pauline Cox
83 The beauty edit why you need more protein shares expert advice on the
Make-up artist Nathalie Eleni shares in your diet. role carbs play on your health.
her flattering cosmetic essentials.
Sign up to our newsletter at topsante.co.uk TOPSANTÉ 7

LETTERS
It’s time to have your say! Here are some
of the letters you’ve sent us this month. Write
to us at [email protected].
‘Winner for all ages’

‘I recently spent some time browsing all
the women’s health magazines, before
reaching, as I always do, for Top Santé.
Why? Because you are not ageist. There is ‘INSPIRED BY OLYMPIC STAR’
nothing that makes me – aged 72 and still ‘It did me good to read your
full of beans – feel that your cover star’s story, “Age is no
magazine can’t apply to barrier to being fit and strong”
my age group. Your
Star ● Congratulations Penny, you (Oct 2024). Former Olympic
letter
features are interesting win a Verve 28cm non-stick Wok athlete Tessa Sanderson is
and cover so many from cookware specialists Stellar, someone I’ve always admired,
different topics, your worth £90. For lower-calorie being the first black woman from
recipes accessible and you cooking with maximum flavour, the UK to win a gold medal.
care about mental health as Stellar’s double non-stick layer Every age has its own challenges
well as physical wellbeing. And I was really and grid surface drains fat and oils as and requires a different
tickled that you tracked down wetsuits for you cook. With a lifetime guarantee, approach, but they all have one
those of us with wider waists in the August it has non-stick technology for smooth thing in common: exercise is
edition! Bravo!’ Penny, via email cooking with little or no oil. Stellar’s essential if you want to live a
new Verve range is available online at happy, healthy life. Thank you,
‘Dear Penny, I am thrilled to hear you stellar.co.uk. The brand will be in touch Tessa. I realise the most
love Top Santé and find it relevant to to send your prize directly. important thing to remember as
you. I aim to cater for everyone above you age is that it’s never too late
age of 40, which isn’t always easy and to become stronger, more
I sometimes get criticised for putting flexible and gain more control of
in too much menopause content (there your body. Yes, your body may
is a special section this issue!), so your slow down but it never loses its
letter has made my day! All the best’ ability to adapt, so I’m going to
Katy, Editor-in-Chief find ways to challenge it so I can
continue to make the most of
life.’ Suzanne, via email.
‘THE ARTHRITIS ADVICE horse, runs marathons, plays golf
REALLY WORKS!’ andd netb
balll, and
d swims. I’ve sh
hared
d ‘Tessa is indeed a great role
‘I was most interested in your article “I the article with her and she is so model for us all, staying in her
took back my power” (June 2024). Emily grateful. She can see many ways to sport for decades and inspiring
Johnson, aka the Arthritis Foodie, talked improve her arthritis and overall multiple generations. I’m glad
about her arthritis diagnosis at a young wellness and has been sharing the the interview resonated with
age, and how she overhauled her diet to information too with her aunts and you, Suzanne, and that you’re
improve her symptoms. Arthritis does grandparents.’ Annabel, via email. committing to fitness.’ Katy
seem to run in my family: my aunts,
grandmother and mother included. I’ve ‘Dear Annabel, I’m sorry to hear
escaped so far, but my youngest arthritis runs in your family, but am For a chance to be featured, email
daughter, aged 26, is already showing pleased to hear our interview with [email protected] –
signs. It’s particularly sad because she Emily can help your daughter and we’d love to know your thoughts!
is such an active person with her own wider family. All the best’ Katy Please note, letters may be edited
for length and style.

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New studies, books, apps and

more to help you stay well in
mind and body.
GOOD MOVES
Spending the whole working
day sitting in front of a computer
screen means you’re probably
not getting enough exercise.
But just 15 minutes of movement
means you’re tapping into the
health-protective benefits of
physical activity – even at the
office, say scientists at the
University of South Australia.
About 11,570 office workers
were set a workplace wellness
programme called 15-Minute
Challenge, via an app.
Researchers found 95 per cent
WORDS: ANGELA KENNEDY. IMAGES: SHUTTERSTOCK.
of participants met or exceeded

minimum physical activity
guidelines after six weeks.
Participants also had improved
fitness, energy, overall health,
sleep quality and mood. So, just
a bit more movement equals big
fitness benefits. Find out more
at 15minchallenge.com.

MENO HEART BEETS
TOP OF
THE PODS
Learn how diet and
lifestyle can help
you take control
of your menopause
APPY AND YOU KNOW IT symptoms in The
Keeping you on your toes, Strava (free trial, strava.com) has Happy Menopause
you covered for tracked fitness training with more than 30 (well-well-well.
activities such as cycling, running, swimming or yoga that co.uk), hosted by
can be tracked, analysed and shared with a readymade social nutritionist Jackie
network. Track with your phone GPS or smartwatch to get Lynch. Each month
your timings, distance, route and estimated calories to has engaging
better
etter your performance each time. and authoritative
coverage on topics
such as hot flushes,
dealing with anxiety,
intimate health and
strong bones. Other
experts are featured
as guests to offer
advice on managing
midlife hormonal
changes.

HEALTH | NEWS
A nation of overweight cats! MENO SPECIAL

Your cat is leading the way for scientists to understand obesity NEW READ
treatment in humans, according to Ohio State University. An The Science of
estimated 60 per cent of cats are overweight in developed Menopause:
countries, while close to 40 per cent of UK people are overweight. Understand Your
In a new study of feline gut microbes, researchers analysed stool Body, Make the
samples from overweight cats as they lost and maintained weight. Right Choices, by
Scientists found food-related changes to the cats' gut microbiome Dr Philippa Kaye
have striking similarities to dietary effects on the gut in humans. (£16.99, DK Living).
Finddings put pet cats at thhe top off th
he list off animalls wh
hose gut A no-nonsense guide, cutting straight
bacteria may help us learn more about our own – and whether gut to the scientifically-backed facts to
microbe-based therapy is a way to combat obesity. Both humans help you understand what happens
and cats would get healthier in the process, scientists say. Meow! during menopause and how to manage
symptoms and side effects. Tackling
tricky questions on many topics, from
HRT and early menopause to brain
fog, herbal supplements and good
perimenopausal sex, it gives you the
tools to make the right choices for you.
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diluting any health benefits. Now,
scientists from Cranfield University
have adapted a non-invasive light
analysis technique to detect fake
honey without opening the jar.
The method identifies the unique
fingerprint of each ingredient so
honey can be screened in the supply
chain to flag fake products.

Top Picks
We’ve rounded u up our favourite health,
fitness, food and beauty buys – all with a
vibrancy to liven up your November!
COMPLIED BY KATY SUNNASSEE. IMAGES: VARIOUS BRANDS.

HEALTH | TOP PICKS

MY LIFE IN HEALTH
‘I USED TO PUNISH
MY BODY – NOW I
CELEBRATE IT!’
TV presenter Cherry Healey, 43, chats to editor-in-chief Katy Sunnassee
about how perimenopause crept up on her, the therapy she undertook
to rewrite her negative attitude to her body and food, and the lifestyle
changes she’s embracing now to feel good both inside and out.
My friends didn’t believe I was Mostly, perimenopause affected me
perimenopausal. I was having a dinner in terms of my confidence. I’m normally
with 10 girlfriends last year and they asked pretty happy and find it easy to get up
why I was banging on about it all the time. in the morning and feel motivated. But I
They said I was way too young for was struggling to get out of bed because
menopause. I had to convince them I wasn’t. I was so anxious about what was coming.
It was exactly when I turned 40 that I began I didn’t understand why I was waking up
having symptoms. And they all said: ‘Gosh ‘I’m sure in the middle of the night with panic
we have those things too!’ to which I said,
‘Well you’re probably perimenopausal!’.
exercise got attacks. It affects every part of your life.
You start to question whether you can
WORDS: KATY SUNNASSEE. IMAGES: ROSIE PARSONS. MAKE-UP: CINTA MILLAR.

me through even do your job. Until we started talking
One of the first things to be affected
was my sleep. I’d wake at 4am with a panic
when I just about menopause more openly, women
though they were going a bit crazy. They
attack. I’m not normally an anxious person. wanted to left their jobs, they left their husbands,
Of course, I get anxious like anyone would they argued with their children. They
doing something new but I never had sit on the were thought of as grumpy. But all these
random anxiety or whole days when I could sofa and women leaving the workforce costs the
barely function. When I hit 40, almost on economy billions. You are losing all of that
the nose, I started finding I wasn’t dealing eat Doritos wisdom, all of that knowledge. Women
with normal situations in a calm way. I was
questioning my judgment on everything. I
all day’ think, “I need to leave my job and go and
do something else that doesn’t require as
couldn’t make decisions. I was responding much brain capacity” when in fact a
badly to alcohol too. If I have too much change in lifestyle, perhaps a little bit of
white wine, the next day I’ll be anxious all HRT, can bring that woman back to life.
day, and it really disrupts my sleep. I take a But I think I also didn’t realise that HRT
supplement called Better Sleep by The Better was so easy as in it could be a little bit of
Menopause (£43, thebettermenopause.com) gel on your wrist. I thought that it was a
which helps, and their gut supplement too. great big medical intervention.

HEALTH | CELEBRIT Y INTERVIEW

For me at the moment it’s all about
lifestyle changes. I’m not on HRT but I take
a few supplements, one of which is The Better
Gut (from £46.80, thebettermenopause.com),
which helps with my digestion. I’m trying a
new progesterone-based contraception so my
body’s having to adjust to that. And with this
new one I find that if I don’t take it regularly it
makes a difference. I missed taking it by just
half a day last week and my body went
“Period time! Here we go!”.
So, I’ve not only got my natural hormonal
changes, I’ve got the ones I’m giving to my
body artificially. But it makes sense that
periods are going to change at this age
because our hormones are changing and they
dictate our periods. But it’s still unnerving.
You’ll want to go to the theatre, go
swimming, go on holiday and you think
“how many tampons do I need to take?”.
And then sometimes you don’t have any
and you get caught by surprise. Even at age
43 I still occasionally have to do the rolled
up tissue paper workaround! I don’t know
when I will stop doing that.
And I don’t think I’ve fully tuned in to my
monthly cycle and bodily changes. I will
notice the changes with hindsight and think
“Oh, that’s why I wanted to eat everything!
That’s why I didn’t want to go out. That’s why
I wasn’t really proactive or feeling great”.
Food-wise, making sure I eat enough

protein and enough fibre seems to have
worked. I have to be careful with sugar,
caffeine and alcohol because they seem to
really affect me now, especially caffeine. I love
coffee but caffeine makes me more anxious.
And sometimes I won’t have had any alcohol
or coffee and yet I’ll still get days when I’m
anxious. At those times, I will message my
friends and I’ll tell them how I’m feeling.
They’ll remind me my thoughts are not
always real. To get a text from a friend to say
‘I hear you. I understand you’ is comforting.
Sometimes the anxiety comes from

feeling like you can’t perform at the
same level. I think when you start to have
changes in your brain that make you lose
trust in yourself, it can be unnerving. You
think, “I didn’t react normally to that” or
“I didn’t come across so confident, I forgot
important information”, then you start to lose
trust in yourself and in how you’re going to
react in pressured situations. You can start
to question yourself and that’s when things

‘If I let myself scroll on social media

and drink coffee and lie in bed, the
rest of the day is a real struggle’
can unravel. I think it’s really important to I’m much more conscious now of what I’m
talk about this and normalise it because for a eating. I was way too focused on it in my 20s
woman who is in a high-pressure job, it’s but in a negative way as it was all about
scary. I’ve heard of women who start to trying to be skinny as that was the look in the
question their sanity but they go to the doctor 90s. I’d be eating diet foods, you know, lots of
and they’re prescribed antidepressants and low-fat cottage cheese on celery and diet
it’s not the right prescription for them. In fact, drinks and lots of everything with sweetener
sometimes antidepressants can make things in it. Even though I’ve always been athletic
worse. If it’s a hormonal change, you need and sporty, back then it was all about being
replacement of hormones or lifestyle changes. thin. Being athletic as a woman was not
When it comes to brain fog and mental celebrated in the 90s.
health issues, women hide it because In my 30s I knew my relationship with my
they feel like people will think they’re body and with food wasn’t good. I remember
incompetent and they’ll either be fired my daughter, who was a tiny baby then,
or won’t get promotions or other jobs. But coming into my room in her nappy and
there are solutions. Hiding the problem is turning around and looking at her bum in the
a horrible feeling as you’re constantly trying mirror, but she was just copying mummy!
to cover things up and then you don’t get the I was always checking to see if my bum was
help you need. too big. And I remember in my 30s thinking
I needed to sort my head out as life had to be
The first hour of the day is the most about more than obsessing over food.
important in terms of what I do and
consume. If I let myself scroll on social media My dad was unwell at that time so I went
and drink coffee and lie in bed, then the rest to see a therapist. I said to her: “I need you
of the day is a real struggle. I’ll let myself to help me with this difficult phase in my life.
listen to a bit of the news to know what’s And by the way, since I’m here, can you help
going on but then that’s it for the rest of the me with my attitude towards my body and
day because I think too much news can bring food?” So, I kind of went in because I was
you down. Look at your morning routine: struggling with my dad being unwell but we
are you scrolling on your phone first thing? ended up working on my perspective around
Are you needing 3-4 cups of coffee to get food and it helped so much. At one point I
going? As someone who’s experienced remember saying to her that I didn’t even
anxiety, I’ve been conscious to not make it know who I would be if I were to stop
worse with caffeine. I really think that first thinking about food and my body. She
hour will dictate the rest of your day. gradually helped me switch my thoughts and
feelings to ones of love and appreciation for
I won’t touch alcohol if I’m filming the my body. I learned to say lovely things about
next day as the last thing I want is to be my body and also say them out loud in front
feeling anxious or detached. There’s no of my daughter. I learned to stop thinking of
way I can bring good energy to a set if I’m food as an enemy or as negative. I learned to
feeling that way. So I just don’t touch it. But if think in a positive, grateful, wonderful way.
I’m not working and I’m out with my friends, She just switched my brain around and it had
I might have a glass of wine. That’s normally such a profound impact on me. And I hope
fine. But if it’s any more than that, I’ll be I’ve done everything I can to not pass on any
groggy, heavy, tired and anxious the next of my hang-ups to my children. I’ve been
morning. I just won’t have that spark that very conscious of how I talk about myself,
I prefer to have. If it’s a birthday or it’s a especially in front of my daughter. If I’m
special occasion or date night, then I might wearing a dress I love, I’ll say, ‘I love this
want to have a glass wine or two and maybe dress and it looks great on me. I feel great
a margarita but the next day I’ll at least know today!’. I won’t say things like, ‘Oh, I
why I feel so bad. shouldn’t have eaten that’. And it’s had a

really big impact on me because I stopped

‘I would overeat as I knew I dieting. I started to fall in love with food and
follow my appetite and it worked. My weight
would starve myself the next stabilised for the first time in my entire life.
day to make up for it, which Before that I’d be underweight, then
overweight, then underweight, then
wasn’t good’ overweight, over and over. I was either
starving myself or comfort eating and feeling
awful that I put on weight. There was never
any peace or enjoyment. I’d go out for dinner
and choose the lowest-calorie option, then
I’d be starving and go home and eat loads
because my body’s survival instinct was
stronger than my desire to be thin.
I’ve been lucky to be around people who

know a lot about nutrition. I’ve learned
about what the body needs to thrive. Now,
because I’m listening to my body in the
evenings, I’ll have lasagnas and stews and
pasta and huge salads and salmon. When I go
to restaurants I’ll order the most delicious
thing on the menu. Back when I was starving
myself, I would overeat as I knew I would
starve myself the next day to make up for it,
which wasn’t good. Whereas now if I’m full,
I’ll stop eating because I trust that I will let
myself eat the next day, and not try and starve
myself to make up for a night out. It’s about
showing myself love. It’s about allowing
myself to eat nutritious, healthy, gorgeous,
lovely food. Oh, and also eating cheesy fries
and nachos once in a while! One of the great
joys in life is being on holiday and having a
big bowl of crisps and a glass of cold, white
wine while watching the sunset. That is pure
joy. Or a Friday night margarita with nachos
watching a film and having a gossip. I never
ever want to have that margarita and worry
about it. Life is too short. I wouldn’t do it
every single day though.
My relationship with food is now great

and has changed again since becoming
perimenopausal. I’ve had to up my protein
and have 25g at each meal. I know now how
much protein is in most foods: you can get
25g from three eggs, from a quarter of those
big pots of Greek yoghurt, and in a chicken
breast. So, I’m just making sure I’m conscious
of how much I’m having throughout the day
because I want to maintain muscle mass and
strength and thrive as I grow older.
I’ve always been sporty and I love

exercise and do something almost every
day. I’m like a labrador – I have to do some

kind of exercise. These days I do a lot more
weight training as when we get older we ‘I wish now I hadn't spent so
lose one per cent muscle mass every year.
I wasn’t focused in the past on weights as long fighting against being
I didn’t want to bulk up, but now I’m training
for Hyrox (a competition made up of
athletic. Now in my 40s I
functional fitness moves that is taking the could not be more grateful
world by storm – see hyrox.com), and I’m
loving the weight training! I also do a lot
for my strength’
of yoga and Pilates for mobility too and
also sometimes dance. I did breakdancing
at university, although I cringe now at
the thought!
For me, exercise is about discipline – like

brushing your teeth. I wouldn’t ever leave
my house without brushing my teeth. It’s
the first thing I do in the day. I just do it
automatically. And the sweet spot for me is
when you can make exercise as natural and
habitual as brushing your teeth so that you
wouldn’t consider not doing it.
The great thing about being disciplined
is that even if you’re feeling bad, or anxious,
and want to curl up on the couch, you still
automatically go to the gym or work oout
without thinking about it. I’ll always exercise
first thing because my resolve dwindles
throughout the day.
Exercise can change my mood – it resets

me. Last year was difficult for lots of reasons;
I had some huge personal challenges and
one of my family members was unwell.
But exercise helped me stay on top of things
and not sink down. That’s when a routine
will serve you very well. If you let life break
your good habits, it’s difficult to get back
on the wagon, and harder to force yourself
to go back.
I just remember thinking I was so glad to be
in the habit of going to the gym because there
were days when I woke up and didn’t know
how I’d face the day. I was also really
heartbroken. There were lots of times I
wanted to stay in bed and hide. But because
I’d already trained myself to go to the gym,
it was like clockwork. I’d have a hug from
someone there, I’d do my workout, and by the
time I got out at 9am I was ready for the day.
I remember feeling so unbelievably grateful
that I had exercise in my life. I’m sure it got
me through when I just wanted to sit on the
sofa and eat Doritos all day. So exercise has
been a good friend to me. It’s not just about
doing it when I feel like it, but because it saves
me when I don’t feel like doing it.

Read more
about Cherry’s
time on Celebrity SAS,
and her hardcore Hyrox
training in the November
issue of Women’s
Fitness – on sale
October 25.
My motivation for exercise has changed I w ish now I hadn’tt spent so long fight ing
so much in different chapters of my against that because it’s great to be athletic.
life. At school the motivation was to be a Back then I punished my body with diets and
valuable part of the lacrosse team and win the over exercising and negative thoughts, and
match on Saturday; in my late teens and 20s it now in my 40s I could not be more grateful
was just to lose weight so there was a lot of for my strength.
cardio, but that was not good mentally
because my focus was on the wrong thing; in Cherry is an ambassador for The Better
my 30s it was about trying to find any time Menopause and their gut health and sleep
whatsoever to exercise around the kids; now, supplements (thebettermenopause.com).
in my 40s, I have more time and the motivation She is also curating a half-day workshop for
is for longevity, which is a much healthier women struggling with confidence in midlife,
mindset. I want to be stronger, I’m looking for covering nutrition, movement, mental health
definition in my arms. I’m not looking to have and goal setting, on January 18. To book, visit
that 90s aesthetic, which thankfully isn’t in intentional-living-method.eventbrite.co.uk.
fashion anymore. Being a waif was the only Catch Cherry on the latest Celebrity SAS
way to be feminine in the 90s and now that (Channel 4 and 4OD), and she’ll be on a new
couldn’t be further from the truth. series of Inside The Factory with Paddy
McGuiness on BBC1, starting January.
I love that being sporty and strong is
now acceptable for a woman. In the 90s it WITH HUGE THANKS TO...
wasn’t sexy or feminine to have muscles but Those involved in the shoot: photographer Rosie
now we are celebrated for being strong and Parsons (@rosieparsonsphotography); make-up
fit. I look back at photos and I was not artist and hair stylist Cinta Miller using Cinta
overweight, I was strong and athletic, but I London products (@Cintalondon). Yellow suit
hated my body. I wished I was thin. I wished from Noema (noemajames.com). Jewellery from
I was waif-like, but my body will never ever Luna Charles (lunacharles.co.uk). Other outfits
be like that. I’m naturally an athletic person. Cherry’s own.

Healthy
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HEALTH | ECO LIVING
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Now, you can enjoy five-star hotel comfort at
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Try new cosy curtains

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for extra warmth as we move into winter.
RESET YOUR RHYTHM

Lumie Bodyclock Luxe
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upon waking. Featuring a glass (£30, gaiaskincare.com) features a soy wax
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Wellness
TR AVEL
PRESS PAUSE
Relax and unwind while easing symptoms and empowering yourself
with knowledge at the best upcoming menopause retreats.
Treat yourself to a balancing spa break

WHAT Menopause Retreat Spa Specifically designed to alleviate a nourishing spa day in the tranquil
Break at Down Hall Hotel symptoms and support women who Eden Spa. Thoughtfully curated to
WHERE Hatfield Heath, Essex are going through perimenopause ease your menopause symptoms,
WHEN Ongoing offer and menopause, this soothing spa the age-defying facial and lighter
PRICE From £200 per person (single break includes a restful overnight stay legs massage will leave you feling
supplement may apply, available in an individually styled room along pampered. You’ll also be treated to
Sunday to Thursday) with a tasty breakfast the following herbal tea and a two-course lunch,
WEBSITE downhall.co.uk morning. Either before or after your complete with a grapefruit cleanser
overnight stay, you can relax with smoothie. And... relax!

HEALTH | TRAVEL
WORDS: LILY SMITH. IMAGES: VARIOUS BRANDS.

Receive personalised support for a whole year
WHAT Metabolic Health Menopause work in the field of metabolic health, the selection of treatments and therapies
Retreat at Combe Grove menopause retreat has been specifically to suit your needs. There will also be
WHERE Bath, Somerset formulated to address the five roots of plenty of free time to explore and relax,
WHEN October 14-20 or metabolic health: nutrition, movement, and a low-carb menu of three nourishing
December 9-15 sleep, mindset and environment. meals to enjoy each day, all bursting
PRICE From £2,900 (includes Your cosy and calming bedroom for with colourful, seasonal fare from
six-night retreat and one-year the week will be tailored to you with Combe Grove’s own kitchen garden.
follow-up programme) carefully selected herbs and oils that What’s more, alongside the in-
WEBSITE combegrove.com reflect your chosen root concern. person retreat, your package also
During your personalised retreat, includes a one-year online programme,
Nestled in 70 acres of verdant woodland you’ll learn how to prioritise your complete with support from experts
a stone’s throw from the city of Bath, health and manage your menopause plus weekly updates with information,
Combe Grove is a serene escape symptoms in a supportive environment. tips, recipes, regular blood tests
boasting an array of wellness facilities, Expect a varied daily programme of to monitor changes, one-to-one
programmes and retreats. Working workshops, talks and activities, all nutritional consultations and a one-year
with leading medical, wellbeing tailored to your personal health goals, membership to the Club at Combe
and nutritional experts, including along with comprehensive health Grove, with full access to the state-of-
Dr Campbell Murdoch, renowned for his checks, nutritional check-ins and a wide the-art health and wellness facilities.

HEALTH | TRAVEL
Unwind in a cosy countryside setting

WHAT My Menopause Retreat at
The Norfolk Farmhouse
WHERE Felmingham, Norfolk
WHEN November 22-25
PRICE Single occupancy from £650
per person; double occupancy
sharing a twin room from £495 per
person (three-night accommodation,
all-inclusive)
WEBSITE thenorfolkfarmhouse.co.uk
Staying in a cosy Georgian farmhouse

set in the Norfolk countryside, this
nourishing menopause retreat provides
a peaceful environment to help you
unwind and relax, while also teaching
you how to manage your menopause
symptoms, identify triggers and find navigating your menopause journey. armed with the knowledge you need
solutions. During your retreat, you’ll A menu of deliciously balanced to continue supporting yourself once
be able to enjoy an array of holistic vegetarian food also awaits, with you return home.
therapies, including reiki, massage and meals all perfectly tailored to support
reflexology, alongside optional yoga and ease menopause symptoms.
and meditation classes, plus time in the There will also be a selection of detox
sauna and hot tub. There will also be teas and tonics to try throughout the
a course of interactive and informal day, along with vegan wine to sip in
workshops, designed to empower the ambient courtyard each evening.
you with the knowledge you need to An oasis of relief and refuge, your
understand your body better and find three-night all-inclusive stay will leave
a practical and effective approach to you feeling pampered, nurtured and

Prioritise your health and nutrition in Italy
WHAT Embrace The Change: Lisa Pelloso, you will navigate the During your four-night retreat, you’ll
Menopause Transition retreat physical and emotional changes of experience a selection of sustainable
at Villa Porto Rapallo menopause with practical advice and wellness practices and workshops in
WHERE Liguria, Italy personalised nutritional plans, along the serene beauty of the Italian Riviera,
WHEN November 21-24 (further with special guest, Dr Ilaria Della Casa, alongside a menu of hormone-
dates available in February and an expert in women’s health and balancing and wellbeing-boosting
April 2025) menopause, who will share her foods, thoughtfully curated by chef
PRICE €1,700 per person for double extensive knowledge on managing Riccardo Andreatta. You’ll also
occupancy; €2,800 for single symptoms with holistic and medical be offered a comprehensive
WEBSITE villaportorapallo.com approaches. Through incorporating gynaecological examination with
subtle changes and fostering new Dr Ilaria, including a pelvic ultrasound,
Hosted at the luxurious Villa Porto habits, the retreat’s aim is to inspire breast ultrasound and Pap test, to
Rapallo, this supportive, educational a lasting transformation that extends receive a thorough and accurate
and rejuvenating retreat helps you long after you return home, cultivating understanding of your health.
embark on a transformative journey not just a temporary escape but a There will also be plenty of time to
through your menopause. Led by sustained, profound sense of wellbeing rest and explore the scenic Portofino
renowned naturopathic nutritionist, in your everyday life. coast at your leisure.

HEALTH | TRAVEL

Your hormone questions
ASK DR ROKED
Hormones have a huge impact on your health and wellbeing, affecting

mood, energy, memory, weight, sleep and more. Each issue,
Dr Sohère Roked reveals the hormone hacks to help you feel better.
If you have a question, email her at [email protected].
Q How do I know if I need to start

taking HRT? I'm 50 and find my
symptoms are tolerable – just some
do things as naturally as possible with
supplements, exercise and nutrition.
I believe in a woman’s right to choose
terms of family history of breast cancer,
so discuss your pros and cons with a
healthcare professional. Menopause
achy joints. Can everyone benefit what she does with her body. So, do aches and pains can be associated
from HRT or is it not necessary for your own research from podcasts, with lower hormone levels. For
some people? books or websites. Listen to different some people, these improve with
voices in the hormone and menopause supplements, such as magnesium and
A Whether you choose to take HRT

or not is a very personal decision.
One way of thinking is that women
space and see what resonates with you.
Many women who choose not to take
HRT are very well, but I see in my
omega-3. Monitor your symptoms for
several months to decide if you would
like to take HRT. I will say the decline
should take HRT for the physiological own patients it can transform lives. of hormones can really increase the
benefits it has for heart, brain and bone However, it’s important to look at your ageing process for some women, so
health. Others prefer not to take it and personal risk before taking HRT, in it’s great to have the option of HRT.
WORDS: DR SOHÈRE ROKED. IMAGES: SHUTTERSTOCK.

HEALTH | HORMONES
Q I'm 44 and have all the

symptoms of perimenopause
but my GP says I'm too young to be
A Reading this makes me feel
sad and also a little cross on
your behalf. There is no such thing
more common in your 30s and
especially by mid-40s
Perimenopause is when you
in perimenopause and won't offer as too young for the menopause. still have periods but have
me any treatment. I've asked twice You can go into menopause in your symptoms of menopause which
now. How do I get the help I need? 20s, which isn’t common but it is can vary. If your GP won’t help
you, it may be time to request
another GP in that practice or
even change practices. The
British Menopause Society
(womens-health-concern.org)
and also Newson Health
(newsonhealth.co.uk) have lots
Disclaimer: This column is for guidance only and does not replace individual medical advice.
of useful information online

about how to speak to your
doctor about hormones and
menopause. If you feel you
are perimenopausal, keep
speaking up for yourself and go
forearmed with the relevant
information. While I specialise
in hormones and menopause,
Always consult your GP if you have a medical issue.
there’s no reason you can’t get

some treatment from your GP,
or at least be referred to a
menopause clinic.
Dr Sohère Roked is a GP and functional medicine and hormone doctor, specialising in

bioidentical and body identical hormones. She practices at Omniya Clinic (omniya.co.uk)
in London and offers online consultations. Visit drsohereroked.co.uk, follow her at
instagram.com/drsohere_hormonesandhealth, or check out her podcast, It’s Your
Hormones, plus her book The Tiredness Cure (£10.99, Vermilion).

34 TOPSANTÉ F
Facebook.com/TopSanteMagazine
Facebo
acebook.
ok.co
com @TopSanteUK
HEALTH | WEIGHT LOSS
WORDS: ALICE DOGRUYOL. IMAGES: SHUTTERSTOCK AND VARIOUS BRANDS.

NAD+ FOR METABOLISM
At the Health Optimisation Show earlier this ‘Wegovy has
year, I discovered NAD+ AT HOME, a brand
that offers subcutaneous NAD+ injections
disrupted my
which you do yourself. After several weeks digestion and I can
of using them, I’ve been amazed by the
improvements in my energy and focus. go for days without a
NAD+ (nicotinamide adenine dinucleotide),
a vitamin B3 derivative, is a coenzyme found
bowel movement, so
in all living cells, playing a crucial role in I’m looking forward
energy metabolism and cellular function.
As you age, NAD+ levels decline, leading to
to getting my body
reduced energy, slower metabolism and back to its natural
potential weight gain. After starting with a
low dose, I gradually increased it, and soon
equilibrium’
noticed higher energy levels and better focus.
Even more surprising, my brain fog lifted,
and I became more productive. Research
published in the journal Cell Metabolism
supports these observations, showing that
NAD+ can enhance fat oxidation, increase
energy expenditure, and improve insulin
sensitivity – all critical factors for weight loss.
BERBERINE FOR BLOOD SUGAR

Another supplement I’m incorporating into
my routine is berberine, specifically
dihydroberberine (DHB), known for its
Wegovy-like appetite-suppressing and blood Syndrome and Obesity found that berberine
sugar-regulating effects. Berberine is a supplementation led to significant reductions
compound extracted from plants like in body weight, BMI and waist circumference,
barberry and goldenseal, and it has been making it a promising natural option.
used for centuries in traditional medicine.
Modern science has begun to reveal its SPERMIDINE FOR IMPROVED
benefits for weight loss, particularly its CELLULAR HEALTH
ability to regulate blood sugar. By activating At the Oxford Longevity Summit, I had the
AMP-activated protein kinase (AMPK), pleasure of meeting Leslie Kenny, the inspiring
berberine helps increase insulin sensitivity, health entrepreneur and founder of Oxford
reduce glucose production in the liver and Healthspan, renowned for creating what many
improve glucose uptake in cells. A meta- consider the best spermidine supplement on
analysis in the journal Diabetes, Metabolic the market, Primeadine. Spermidine has
gained significant attention in the longevity
community as a powerful compound with
promising anti-ageing and metabolic benefits.
It plays a vital role in autophagy – the body’s
natural process of cleaning out damaged cells
and regenerating new ones – a key function for
maintaining cellular health and supporting fat
loss. As someone who practises low-carb living
and intermittent fasting, both of which also
promote autophagy, I’m excited to see how
incorporating spermidine will enhance these
metabolic processes, especially once I
transition off Wegovy. A study in Nature
Medicine even highlighted spermidine’s
potential to extend lifespan and improve
metabolic health in mice, suggesting it could
be a game-changer for fat metabolism. I have

HEALTH | WEIGHT LOSS
ALICE’S LATEST
MUST-HAVES...
EQUI London Lean

Formula (£70,
equilondon.com)
NAD+ AT HOME (£350,

nadplusathome.com)
Oxford Healthspan
Primeadine Original
(£75, oxfordhealthspan.com)
a feeling we’ll be hearing much more about

this supplement in the near future.
NUTRIENTS FOR BETTER

DIGESTIVE BALANCE
Wegovy has disrupted my digestion; I used to
have a regular routine, but now I can go days
without a bowel movement. To address this,
I’m turning to Equi London’s Lean Formula,
a comprehensive multi-nutrient supplement
designed to support weight loss while
Super Botanic
nourishing and balancing the body. This Berberine Advanced
formula includes 50 nutrients, with ingredients (£36, superbotanic.com)
like chromium to regulate blood sugar levels
and suppress cravings, glucomannan to reduce
hunger, and green coffee bean extract to boost
metabolism and brain function. I am looking
forward
f to getting my body back into its
natural
n equilibrium.
I’m both nervous and excited about
sstopping Wegovy, and I need to speak with
mmy endocrinologist to make sure I wean off it
ssafely. But I’m hopeful that my new habit
Zinzino Balance Oil
oof eating less will stick, especially with my (£55, zinzino.com)
nnatural weight-loss toolkit by my side.
WWegovy jump-started my weight-loss journey,
To connectt wiith bbut now I’m ready to transition to a more
Alice, visit natural approach, one that supports not just
instagram.com/ my weight goals but also my overall health
Alice_Dogruyol. as I prepare for my final IVF attempt.

‘Give the gift of health and wellbeing
this Christmas with a subscription
to Top Santé. We’ve got a fantastic
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E T S F
T LAS Y
TOPSANTÉ 39
WORDS: KATY SUNNASSEE. IMAGES: SHUTTERSTOCK.

HEALTH | MENTAL WELLBEING

A TIDY MIND
In the aftermath of the pandemic,
there’s an increase in clutter as people
hold onto items they believe might be
needed in the future. But clutter has
a cumulative effect on motivation,
impacting how you feel about work,
home environment and your overall
satisfaction with life. The Viridian No
Junk survey* found more than a third
of people wanted to have a good clear-
out to declutter their homes and this
was one of the key activities people
were planning to do to support their
mental health. From overflowing
closets to chaotic kitchens, this
accumulation of stuff has a profound
impact on wellbeing, and I have been
researching this area for years. Even if
you’re not the tidy type, the following
simple solutions will help you move
into autumn with more clarity,
confidence and comfort in the
space around you.
HOW MESS AFFECTS

YOUR BRAIN
Picture this: you’re chilling on the
couch with a glass of wine, enjoying
Netflix, but your eyes keep wandering
to the piles of unfolded laundry on the
kitchen table. It turns out, your brain
craves order. So, the sight of clutter
can elevate stress, interfere with your
sleep and even influence your eating
choices. Let’s look at the science…
IINCREASED STRESS
There’s a compelling link between
T
clutter
c and stress levels, especially
for
fo the female brain, according to
fascinating
fa American research that
asked
a women to describe their home
environments.
e It revealed that those
who
w described their homes as
cluttered
c or unfinished had
significantly
s higher levels of stress
hormone,
h cortisol, in their bodies and
more
m depressed moods throughout
the
th day. Those who said their homes
were
w restful or relaxing had lower
cortisol
c levels and fewer depressed
moods
m during the day.
Chronic exposure to a disorganised
environment
e creates a persistent

CLUTTER OR
HOARDING –
WHAT’S THE
DIFFERENCE?
We’ve all seen those TV
shows where people can’t
get into a room because of
their newspaper or DVD
collections. That’s hoarding
and it’s different from clutter
in many ways. While clutter
might make your living spaces
a bit disorderly, hoarding
takes it to a whole new level.
Hoarders accumulate items
to the point where rooms
become unusable. Unlike
cluttering, hoarding is a
diagnosable mental illness.
So, those affected often find
it challenging to recognise
the issue.
People with hoarding
tendencies often struggle
with decision-making related
to discarding items. This
difficulty arises from a deep
emotional attachment to
possessions and a perceived
inability to part with them. On
the other hand, clutter may
result from indecision, a lack
of storage space, or simply an
accumulation of items over
time. So, if your kitchen
counter or dining table is a bit
low-grade fight-or-flight stress likely to opt for carrots! In fact, crowded, you’re dealing with
response, increasing the risk of people who live in cluttered homes everyday mess; if you can’t
long-term health issues such as heart are 77 per cent more likely to be walk through your living
disease and diabetes. The effects overweight, according to research room, it might be time to
extend to sleep, with cluttered published in 2015. seek professional help.
bedrooms correlating to difficulties
falling and staying asleep. BRAIN DRAIN
Your brain inherently craves order and clutter, further intensifies the strain on
MESS = UNHEALTHY logic, so the presence of clutter creates our brains, leading to increased anxiety
FOOD CHOICES cognitive overload and drains your and depression.
A connection between a messy working memory. Not only does it drain
environment and eating habits was your mental energy, it also triggers a OVERWHELM AND
suggested by 2017 research published persistent urge to restore order. This PROCRASTINATION
in the journal Environment and biological mechanism can interfere The more it piles up, the bigger the
Behaviour. People put under stress ate with relaxation and contribute to a problem feels, right? Clutter makes
twice as many cookies in a cluttered feeling of constant background stress. you feel overwhelmed and can also
kitchen compared to those in a quiet, Multitasking, which neurologically make tasks seem insurmountable the
organised space – who were more speaking is akin to navigating through more it gathers. This sense of being

physically and mentally exhausted by
clutter often leads to procrastination,
which hinders productivity and leaves
you feeling generally unsatisfied
with your life. That constant delay
in dealing with clutter can create a
negative feedback loop, affecting
various aspects of your life.
LACK OF CONTROL
Clutter isn’t just a visual nuisance; it can
also influence your ability to control
impulses and regulate emotions.
Studies suggest that living in a cluttered
space may contribute to irritability and
trouble managing your emotions.
DISSATISFACTION WITH
YOUR LIFE
Cluttered home environments can
make you perceive your home as not
good enough and decrease your
overall satisfaction with life, according
to research published in the Journal of
Environmental Psychology in 2016. The
researchers say that’s because we view
our homes not just as somewhere to
live but as a ‘broader constellation of
experiences, meanings and situations
that shape us’.

5 easy ways to clear clutter

Make these small efforts now to create a more
enjoyable living environment later.
1 START WITH MICRO-GOALS

The best way to declutter is in
small steps as doing it all at once can
five-minute rule is about dedicating
a brief period each day to tidying up
and it can indeed be as little as five
be daunting. Breaking the process minutes. Doing it at the same time
into micro-goals makes it more every day fosters habit formation so
manageable. Instead of attempting it gets easier and more automatic
to declutter an entire space, focus on over time, like brushing your teeth.
small, achievable tasks. For example, Additionally, establishing designated
start with a five-minute session of times for decluttering tasks, such
cleaning, such as doing the dishes or as organising before bedtime,
sorting the washing pile that’s been reinforces the routine. That kind of
building up. Micro-goals provide a consistency is key to preventing
sense of accomplishment and give clutter from accumulating over time.
you hits of satisfaction, which helps
gradually build momentum.
4 TRY THE 12-12-12 LIST
The 12-12-12 method simplifies
2 MAKE IT INTERESTING
What are you interested in? The
chances are you have accumulated
the decision-making process during
decluttering. Identify 12 items to
throw away, 12 items to donate,
a bunch of stuff in this area. Start and 12 items to find a place for
there as it will bring you a sense of somewhere at home. This process
accomplishment and usefulness by allows for a focused yet flexible
making it easier to do something approach to decluttering that
you love. Choosing a decluttering doesn’t overwhelm.
BENEFITS OF task that brings pleasure can be a
DECLUTTERING
Clearing clutter goes beyond mere
aesthetics; it has a profound effect on
powerful motivator. Whether it’s
organising your cosmetics, creating
an aesthetically pleasing pantry, or
5 TAKE PICTURES
You know that feeling of
satisfaction you get after tidying
mental health. Creating a clear space revamping a workspace, the a room? You can maximise that by
can alleviate stress, improve focus, enjoyment derived from the documenting your decluttering
and enhance overall wellbeing. As process enhances the likelihood of progress through before-and-after
individuals experience the benefits doing more decluttering projects. photos. This serves a dual purpose:
of a decluttered environment, the Pleasure-driven decluttering it gives you a visual representation
positive effects extend to various transforms the task from a chore of your achievements, reinforcing
facets of life, creating a ripple into a rewarding experience that a sense of accomplishment, while
effect of positivity. A clutter-free makes your life easier. sharing photos with online
environment also positively decluttering groups creates a
influences how you perceive and
interact with others. That means the
simple act of creating a harmonious
3 BUILD IN ROUTINE
Incorporating small but regular
bits of decluttering into your daily
supportive community where
you can exchange tips and
encouragement and celebrate
living space can help you foster routine establishes consistency. The each other’s successes.
healthier relationships and reduce
unnecessary stressors. What’s more,
the removal of visual distractions Dr Libby Sander is assistant professor of organisational
from your sight allows for better behaviour at Bond University, a fellow of the Australian
concentration and cognitive function. Institute of Management, the founder and director of
The resulting mental clarity means the Future of Work Project, and an agenda contributor
you can approach tasks with more at the World Economic Forum. Visit libbysander.com.
efficiency and a sense of calm, *With thanks to the Viridian De-Junk Your Life 2024
leading to improved productivity. report (viridian-nutrition.com).

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MENOPAUSE SPECIAL SECTION
Feel fabulous as youu move into
your second spring with tips
and advice from ourr experts on
everything meno, from nutritious
diet and good gut health to
beautiful skin and great sex!
TOPSANTÉ
WORDS: EVA GIZOWSKA. IMAGES: SHUTTERSTOCK.

IS MENOPAUSE
HIJACKING YOUR
SEX DRIVE?
Loss of libido is a common problem for many
women during menopause. Here are some
tactics to help you regain your mojo.
OUR LIBIDO CAN TAKE DIP IN DESIRE

a nosedive for many reasons, Oestrogen is one of the main female sex
depending on what’s going hormones and is known to influence sexual
on in your life. Stress, anxiety, desire. ‘Declining oestrogen levels, and also
exhaustion and relationship gradually declining testosterone levels, can
problems all have an impact. cause many women to experience a lack of sex
One of the biggest factors causing women in their drive around the time of menopause,’ says
40s and beyond to switch off from sex are the Kathy Abernethy, author of Menopause: The One
hormonal, physical and psychological changes Stop Guide (£10, Souvenir Press). ‘Low oestrogen
that occur during menopause. ‘A decrease in can lead to vaginal dryness which means pain
sexual desire is more common than you might and discomfort during sex. Other factors such
think in perimenopausal and post-menopausal as your general health, relationship stress and
women,’ says Aimee Benbow, nutritionist at the added pressure that other menopause
ethical vitamin company Viridian Nutrition and symptoms can put on you, such as night sweats,
author of The Menopause Journal (£20, Leeds hot flushes, weight gain, anxiety and insomnia,
& London Partnership). ‘When we think of can also contribute to libido decline,’ she
menopause, we think of hot flushes and night explains. But all is not lost. Here are some tips
sweats – low libido is often overlooked.’ to help you revive a flagging libido.
In a recent survey by Viridian, 48 per cent of
women said that menopausal hormone hell COMBAT DISCOMFORT
had impacted their sex drive. ‘More than AND DRYNESS
a third of women in our survey reported ‘If vaginal dryness and lack of lubrication is
that having no libido affected their making intercourse painful and putting you
mood, 40 per cent said they felt off sex, this is easily treated with vaginal
unsexy, and nearly 25 per cent oestrogen,’ says Kathy. ‘Vaginal oestrogen as a
revealed this caused a distance in pessary, gel, cream or tablet is available from
their relationship with their partner. pharmacies or from your GP. If you start to
Furthermore, a staggering 75 per cent enjoy sex again, then you’ll start to desire it
of women aged 40-50 years said they more often. So, using a lubricant can make a
experienced difficulties enjoying sex,’ huge difference to libido.’ Try Yes Water-Based
says Aimee. Personal Lubricant (£12.99, yesyesyes.org).

DID YOU KNOW?
Many prescription
medications can reduce
your libido including:
● High blood pressure
medication, including
diuretics.
● Medication for
depression, including SSRI
antidepressants.
● Seizure medication.
● Medications that block
testosterone production.
● Some types of hormonal
contraception, including
Eat libido-boosting foods pills, patches, implants and
injections.
‘A healthy, varied diet, high in essential are high in nutrients and fibre and help
nutrients helps reduce the severity of to maintain a healthy gut. Good gut Talk to your GP if you think
menopausal symptoms,’ says health is also crucial. If your gut isn’t any of these might be a
nutritionist Phil Beard. ‘Certain working, you won’t absorb nutrients problem, advises
nutrients, for example zinc, vitamin D properly. Choose organic, where nutritionist Will Jordan, but
and vitamin B12 are important for possible. This reduces the toxic never stop prescribed
healthy hormone production, energy burden and helps with hormonal medication without first
metabolism and sexual health.’ balance. Exposure to xenoestrogens, seeking professional
Improve your hormonal health which can be in the form of antibiotics medical advice.
and libido by eating: and hormones in animal products or
chemicals and pesticides in fruit and
● Whole foods – fibrous wholegrains, veg, are hormone disruptors.
nuts, seeds, beans and lentils. ● Avoid gluten. Research shows
● Healthy fats – avocados, nuts, gluten can cause inflammation in
seeds, and olive oil. the gut, which leads to bloating
● Proteins – organic meat, fish, lentils and discomfort.
and chickpeas. ● Ditch processed foods. These have
● Oily fish – mackerel, sardines and no nutritional value.
trout, all of which is high in omega-3 ● Avoid sugar. Too much sugar leads
essential fatty acids. A recent study to inflammation and blood sugar
found a daily 90g portion of oily fish spikes, which imbalances hormones.
could delay menopause by more ● Choose organic dairy products.
than three years. Plus, eating 90g of Non-organic dairy products may
legumes daily was also linked to a contain antibiotic residue or chemicals
one-year delay. Higher consumption of that affect hormone balance.
vitamin B6 and zinc was also shown to ● Avoid alcohol and caffeine. Both
delay menopause. Eat regularly and these things stimulate the adrenal
include protein in every meal to keep glands and raise cortisol levels, which
blood sugar levels balanced. disrupts hormone balance. Drink water
● Fresh vegetables and fruit. These and herbal teas instead.
HORMONE REPLACEMENT THERAPY

‘It’s is not for everyone,’ says Dr Mayoni Gooneratne, who specialises in
functional medicine and women’s health issues. ‘But, if you do choose HRT,
always have bioidentical hormones (available on prescription as tablets, creams
and lozenges). These are more bioavailable to the body and don’t carry the
same side effects as synthetic hormones,’ she explains.

Sexy spice
Saffron may be helpful for sexual
difficulties in both men and women.
A recent study showed that when a
group of women, aged 18–55, who
were suffering with reduced desire,
arousal and orgasm, took 15mg
saffron capsules twice daily for six
weeks, they experienced a significant
increase in desire, lubrication and
sexual satisfaction, compared to those
taking a placebo. Try: Viridian Saffron
Extract (£20.75, viridian-nutrition.com).
HEALING HERBS
Herbs clinically shown to improve
women’s sexual health, according
to nutritionist Will Jordan, include:
● Maca root. This Peruvian plant
has a number of possible health
benefits, including improving
energy levels, increasing fertility
and lowering blood pressure.
It’s a natural aphrodisiac and
libido-booster. Maca helps reduce
sexual dysfunction in post-
menopausal women, according to
a study, and can enhance mood by
reducing anxiety and depression.
Try Viridian Organic Maca (£15.25,
viridian-nutrition.com).
Supplement your love life

Low sex drive may be linked to helps to restore libido. Foods that
deficiencies in vitamins C, D, E and contain zinc include: shellfish, nuts, dairy,
B-complex, as well as the minerals zinc, eggs, oysters, cashews, pumpkin seeds,
magnesium and selenium. Essential fatty sunflower seeds, grass-fed lamb, beef,
acids (found in linseed and flaxseed oils) pork, lentils and shiitake mushrooms.
are also beneficial. If you’re not getting ● Vitamin D has the potential to
enough nutrients from your diet, taking support urogenital and sexual
supplements can help. ‘But it’s crucial health in post-menopausal women,
to know exactly what’s in your according to a study. Foods containing
supplements,’ says microbiologist Dr vitamin D include: egg yolks, chestnut
Carol Granger. ‘Look on the label and and portobello mushrooms, oily fish
you’ll see additives, binders, lubricants and red meat.
and even glues! Always choose those ● Magnesium is involved in the
with exclusively active ingredients.’ production of testosterone and
● Zinc helps sexual function in women oestrogen. Topping up with
– a recent study on postmenopausal supplements can help to balance these
women found zinc supplements hormones and improve libido. Good
improved sexual desire, orgasm, vaginal sources of magnesium include: leafy
dryness and pain during sex. Zinc works greens, dark chocolate, almonds, fish
by increasing testosterone levels, which and seafood, beans and nuts.

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Writer Elizabeth Joseph,
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menopause journey.
A
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just as I think it may be starting to reactivate hormone production and got me thinking: if something doesn’t

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Last, but by no means least, was
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WORDS: SOPHIE BARRETT. IMAGES: SHUTTERSTOCK.

●

midlife. Studies have shown it may
help prevent many age-associated
neurological dysfunctions and
neurodegenerative diseases.
Reishi (Ganoderma lucidum)

The anti-inflammatory and
antioxidant properties of reishi
support brain health by protecting
neurons from damage. Regular use
of reishi can help reduce the risk of
neurodegenerative diseases and
support overall cognitive function.
Thanks to its antioxidant properties,
which can scavenge free radicals,
reishi may also reduce the
lii kelihood of age-related
BALANCE YOUR oxidation linked to cognitive
HORMONES fuunction decline.
Reishi (Ganoderma lucidum) MENO TONIC

Known as the mushroom of Frrom hot flashes to mood
immortality, reishi (above) has sww ings, medicinal mushrooms
adaptogenic properties. It helps arre known to help alleviate
the body adapt better to stress, a menopause symptoms.
key factor in hormone regulation.
By reducing cortisol levels, reishi Chaga (Inonotus obliquus)
indirectly supports the balance Hiigh in antioxidants, chaga
of other hormones, including (beelow) helps reduce
oestrogen and progesterone. infl
flammation and oxidative
Lion’s mane (Hericium erinaceus) stress, which are often raised during
Cordyceps (Cordyceps sinensis) While primarily known for its menopause. Its immune-boosting
This mushroom is renowned for its cognitive benefits, lion’s mane (above) properties also support overall health
ability to boost energy and stamina. also supports the nervous system, during this transitional period.
It also has a potential impact on which can indirectly improve sleep
hormone levels. Cordyceps may help quality. By reducing anxiety and
increase oestrogen and testosterone enhancing mood, this mushroom
production, beneficial for maintaining helps create the mental calmness
hormonal balance and supporting a needed for a good night’s sleep.
healthy libido during midlife.
BRAIN BOOSTERS
SLEEP SOUNDLY Cognitive health becomes increasingly
Quality sleep is essential for overall important as we age. Medicinal
health, yet it often becomes a struggle mushrooms can be particularly
during midlife due to hormonal beneficial for supporting your
changes and stress. brain function.
Reishi (Ganoderma lucidum) Lion’s mane (Hericium erinaceus)

Beyond its adaptogenic properties, This mushroom has powerful
reishi also has a calming effect on neuroprotective properties. It
the nervous system. It has been stimulates the production of nerve
traditionally used to improve sleep growth factor (NGF), which is crucial
quality, reduce insomnia, and for maintenance, growth and survival
alleviate anxiety. Regular of neurons. It has been shown to
consumption of reishi can help improve memory, focus, and overall
regulate sleep cycles, promoting cognitive function, making it an
restful and restorative sleep. excellent ally for brain health during

up to any claims they make in
advertising or on the packet. It’s also
good to check the products are clean
and free from gluten, preservatives,
chemical products, sweeteners,
flavourings, starch, wheat, corn, nuts,
grain biomass, soy, sugar and dairy.
SIMPLE WAYS TO ADD

THEM TO YOUR DAILY DIET
Drink up
Many medicinal mushrooms can be
brewed into teas. Chaga and reishi
are popular choices for their calming
and immune-boosting properties.
Dine on shrooms
Maitake and lion’s mane can be added
to soups, stew, and stir-fries. They
enhance the flavour and provide
significant health benefits.
Maitake (Grifola frondosa) PICKING THE BEST

Known for supporting the immune MUSHROOMS
system, this mushroom also helps OUR MUSHROOM
OOM
regulate blood-sugar levels. Stable Supplements
MUST-HAVES
blood sugar is crucial for managing Integrating medicinal mushrooms
menopausal symptoms such as into your daily routine can be so • Hifas da Terra Hericium
m
weight gain and mood swings. simple. Capsules, powders and Digest Powder
Additionally, maitake has been extracts are widely available and can Superfood (£26.80,
shown to support hormonal be easily incorporated into your daily hifasdaterra.com)
balance, easing the transition regimen. The key thing to look out
through perimenopause years. for when choosing a mushroom • Hifas da Terra
supplement is that it is certified HIFAS-Equilibrium
organic, ideally 100 per cent organic (£48.40,
mushroom fruiting body or grain-free hifasdaterra.com)
mycelium in vegetable capsules to
ensure maximum benefits. It is helpful • Hybrid Herbs
to know the quality and production Cordyceps Extract
processes are standardised and Powder (£22.99,
certified so you can ensure you get hybridherbs.co.uk)
the best quality supplement.
• Bristol Fungarium
Check the GMP (Good Reishi Tincture (£35,
Manufacturing Practice) certification bristolfungarium.com)
This ensures production is uniform
and controlled to meet pharmaceutical • Antioxi Maitake Extractt
safety and quality standards. It gives (£23.99, antioxi.co.uk)
you peace of mind that companies live
Sophie
Soph
p i Barrett is a medical herbalist and naturopath who helps clients with
health
health challenges and imbalances, ranging from digestive to cognitive,
emotional
emoti auto-immune conditions and fertility issues. She works in education
with
w it h m
medicinal mushroom biotech company Hifas da Terra (hifasdaterra.co.uk).
Sign up to our newsletter att topsante.co.uk TOPSANTÉ 61

P
ERIMENOPAUSE SYMPTOMS corridors where the medical team sessions of chemotherapy and
can make you feel as if you’re were trying desperately to save my 28 sessions of outpatient radiotherapy
going crazy. Forgetfulness, life. A tumour of six centimetres, to destroy the cancer cells. I had both
irritability, mood swings, loss of covering my entire cervix, was internal (vaginal) and external
confidence, fear, introversion, removed. However, the surgeon radiotherapy. It was gruelling.
cravings, weight gain – can all appear caused a haemorrhage, so I had to My body produced significant
at the prime of life. You find yourself be sliced open – a laparotomy – and internal scar tissue, resulting in
questioning everything and doubting packed with swabs to stop the persistent, chronic pelvic pain in
yourself. Thinking back to 2006, it was bleeding. Unfortunately, a swab my lower back and hips. Having
the hottest July on record. I bought was left inside my pelvis when I was endured so much, I was surprised the
an air con unit because it was so sewn up. This mistake resulted in the premature menopause that followed
unbearable. My face was flushed, my near-death experience as well as loss could still cause such unpleasant
legs dripping sweat under the bed of my fertility. symptoms! I had been warned my
covers. I found myself waking up in menopause would be sudden, but
a panic with palpitations, questioning UNPREPARED FOR I was still unprepared. I felt so
if things were ever going to improve. MENOPAUSE overwhelmed. I think it must have
It was a scary time. I was 35 and had always wanted to been brain fog, now a recognised
A few weeks earlier, I had been have children. So, I was offered symptom of perimenopause, but at
rushed into intensive care after a fertility treatment, but it was the time I put it down to trauma.
biopsy for suspected cervical cancer. unsuccessful. I was devastated. After Fortunately, it didn’t last too long,
It was supposed to be a routine this highly emotional process, with though, as I was put on hormone
procedure but I almost died. I still more mood changes from the IVF replacement therapy (HRT).
have PTSD flashbacks from the hormone injections, I then went into In addition, I was diagnosed with
operating theatre and hospital hospital for six weekly overnight breast cancer in October 2023 – a new

great resource. I am immensely proud
that I made it through. Many people
don’t. I met young women in hospital WHAT IS
who were tragically taken too soon. SURGICAL
I still mourn not having children,
but I try to focus on the positives
MENOPAUSE?
and am extremely fortunate to Surgical menopause is when
have an amazingly loving and a woman has to have both
supportive husband. her ovaries removed, which
I believe we are incredibly resilient, triggers the sudden onset
and we can get through life’s of menopause, and its
challenges. One thing I have learned accompanying symptoms,
is although menopause is not an such as hot flushes,
illness, it can be managed like chronic palpitations, mood swings,
pain or other life-limiting conditions. anxiety, lack of sleep,
Understanding your psychology, fatigue, memory problems,
physiology, eating well and staying vaginal dryness, aches and
active will help reduce hormonal pains, and more. It comes
symptoms. I now work as a nutrition on suddenly rather than
coach and when I advise others, over a 5-10 year period, as
I recommend a low-carbohydrate, perimenopause does. It can
anti-inflammatory, wholefoods, also be caused by pelvic
modified Mediterranean diet. Being radiotherapy, as happened
a heathy weight and following these with Olivia.
guidelines can significantly reduce
any negative symptoms of menopause.
cancer some 18 years after my first

cervical cancer diagnosis. It is not a
hormonal breast cancer. Mine is triple
negative, stage 1. However, I came off
the HRT anyway and I was fine with
the hot flushes, but the low mood was
frightening as I am such a positive
person normally. After another
consultation, I was prescribed very
low-dose HRT. I am now having
medical acupuncture at The Royal
Marsden and I can already feel the
WORDS: OLIVIA PARRY. IMAGES: ANNIE ARMITAGE.
difference in terms of pain relief. I’d

like to encourage everybody to have
smear tests and mammograms/
ultrasounds when offered them,
as they can be life-saving.
FINDING MY TRIBE
Surgical menopause is thankfully
quite rare, but the more it’s talked For more information about eating well and making positive changes
about, the less alone you will feel. to your life, get in touch with Olivia Parry at eatslim.co.uk or visit
I found The Menopause Charity linkedin.com/in/oliviaparrynutrition.
(themenopausecharity.org) to be a

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6$17(
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connection

M
ENOPAUSE BRINGS A RANGE your digestion and your ability to get all the
of symptoms and changes to your nutrients you need from food. This can impact
body, most of which are linked to a many of your body’s functions, including
reduction in oestrogen production. But what hormone balance. Certain strains of gut
you may not know about is the link between bacteria produce B vitamins, which are
menopause symptoms, your hormones and needed for hormone balance, and these
the balance of bacteria both in your gut bacteria also produce the substances (known
and your reproductive tract. Gut bacteria, as enzymes) needed for your body to use
called the microbiome, are a key part of your these vitamins.
digestive system, which live within your Your gut bacteria also “talk” directly to
intestines throughout your life. They help your body’s hormone system, helping to
to break down nutrients and assist with balance hormones, including oestrogen
digestion, supporting energy production and and progesterone. Certain bacteria strains
producing key vitamins and other substances influence the levels of oestrogen circulating
that support the way your body works. in the body and a healthy gut microbiome
If your gut is not working well, it affects with a wide range of different bacteria

impactt ing hormones, your gutt bactteriia allso
help to support the health of the vaginal
microbiome, as bacteria can pass between
the gastrointestinal (GI) tract and the vagina.
The main group of bacteria found in the
vaginal microbiome is known as Lactobacillus
and the lower the levels of these strains, the
more prone you may be to problems in this
area, such as UTIs, bacterial vaginosis (BV)
and menopause-related symptoms.
As a result of its many functions in the
body and direct interaction with your
hormone system, your microbiome can have
an impact on a wide variety of menopausal
symptoms, including energy production,
brain health, weight, hormonal balance and
specific vaginal symptoms. While the precise
ways in which all these links work are not yet
clearly understood, research is continually
uncovering new connections and ways that
maintaining balanced gut and vaginal
microbiomes may help to alleviate
menopausal symptoms.
strains helps to ensure excess hormones are WHERE DO PROBIOTICS FIT IN?
removed from the body. Probiotics are bacteria that, when taken in
The link between hormones and gut adequate amounts, provide a health benefit
bacteria works both ways. Oestrogen and to you through their ability to modify your
progesterone levels affect how well your gut intestinal and vaginal bacteria. They act as
works, with low oestrogen levels linked to substitutes for the bacteria that live naturally
low gut bacteria strains. So, low oestrogen in your gut and vaginal microbiomes and are
levels can contribute to digestive issues, such found in certain foods and in supplements.
as bloating, diarrhoea and constipation and While more research is needed to understand
can also increase your likelihood of getting the specific ways the bacteria work,
urinary tract infections (UTIs) and worsen supporting your gut microbiome and
menopausal symptoms. digestion with probiotics and digestive
Your vaginal microbiome is the name enzymes could help to improve menopause-
for the billions of bacteria that live naturally related symptoms and outcomes, with
in the female reproductive tract and have Lactobacillus species in particular providing
a key role in keeping it healthy. As well as support for the vaginal microbiome.

Explaining the meno-gut link

SUPPORTING YOUR GUT body via your poo. Certain bacteria and energy balance, which are
Ageing directly impacts gut health, strains attach themselves to toxic key issues for many women during
as digestive enzyme and stomach substances in your body and others menopause. Your healthy, balanced
acid production decline, meaning you help to break down foods and clear gut bacteria are estimated to
can struggle to break food down the unwanted compounds, including contribute around five per cent
efficiently and the balance of bacteria excess hormones, from the body. of total body energy.
in your gut can change. This can all
affect appetite, nutrient absorption, FIGHTING INFECTION SLIM DOWN
energy, sleep, detoxification and As oestrogen levels fall, so do the Lowered oestrogen also leads to
elimination. So, maintaining a healthy, numbers of Lactobacillus bacteria in an increase in cortisol (the stress
balanced microbiome can help to the vaginal microbiome and this can hormone), which may contribute to
alleviate some of these issues. lead to increased susceptibility to digestive disturbance and weight
UTIs and fungal infections. This gain, particularly around the middle.
BALANCING HORMONES change has also been associated By helping to support gut function
Your gut bacteria interact directly with hot flashes, vaginal atrophy and and hormone balance, a healthy
with your hormone system and related menopausal symptoms, such gut microbiome may also help with
certain strains of bacteria help to as itching, burning and dryness. weight management.
manage the levels of oestrogen and Supporting the levels of Lactobacillus
other hormones circulating in the with supplements may help to reduce FEELING HAPPY
body to keep them balanced. some of these symptoms. Your gut bacteria produce chemicals
A microbiome with many different used to support brain function (called
bacteria is required to manage ENERGY BOOST neurotransmitters) and research has
this process and is key to balancing Your microbiome is involved in shown a clear link between the
hormone levels both during managing and supporting your microbiome and the brain through
perimenopause and particularly metabolism, influencing
influenc weight the gut-brain axis.
post-menopause.
Adrienne Benjamin is a nutritional therapist and an
A
INTERNAL CLEANSE expert in gut health. She is nutritionist for ProVen
e
The digestive tract works with your Biotics, a science-led, UK probiotics company. Find
B
liver to detoxify and remove excess out more at provenbiotics.uk.
o
hormones and other toxins from yourr

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A WEIGHTY ISSUE
Muscle mass declines sharply after menopause, so maintaining, and
building, it is crucial. In the first of our three-part series, personal trainer,
Emma Simarro, shares a weight workout ideal for your menopausal years.
S YOU NAVIGATE such as diabetes, heart disease and

peri-menopause, high blood pressure. It can also
your approach to reduce menopause symptoms, such
workouts becomes as joint pain, low mood, anxiety,
even more weight gain, poor sleep and hot
important. Exercise flushes. Full-body strength workouts
should be tailored to your body’s are ideal and achievable. The goal
changing needs and strength of your workouts is to future-proof
training is an essential part of your body and this is why strength
the midlife health toolkit. It helps training is so important. Think of it
maintain muscle and strength, as your physical pension pot! The
supports healthy bones and reduces more you put in now, the more you
the likelihood of health conditions will get out later.
Warm up with
8-12 reps of each
exercise without
any weights.
The full routine takes 20-30
minutes. Repeat 1-2 times a
week for 4-6 weeks for a
huge difference in how
you look and feel!

Lift tips SHOULDER PRESS
3 sets of 10-12 reps
1 The last 2-3 reps should feel challenging, that way you know you
are lifting heavy enough. You shouldn’t be able to talk easily as
you perform the exercise.
● Standing with feet at hip width,
gently squeeze your glutes and quads
2 Exhale on exertion is the general rule of strength training, so

make sure you let go of your breath as you perform the effort
part of the exercise.
to stabilise your lower body. With the
dumbbells placed on your shoulders
and palms facing one another (neutral
3 Slow and steady is best! Make each movement purposeful. If

you can move too quickly, the weight isn’t heavy enough for you!
grip), keep your elbows high and take
a deep breath.
● Drive up through the dumbbells,
4 Nail your technique before introducing weights. The quality
of the movement is the most important thing. exhaling until your biceps are parallel
with your ears and your elbows are
fully extended, arms straight. Bring
the dumbbells back down to your
shoulders with control until they reach
starting position.
DUMBBELL FRONT SQUAT

● Bring the dumbbells up to your shoulders and position your feet

slightly wider than your hips, with toes slightly turned out. Sit back
into your hips, lowering your bottom to your heels, thighs to a parallel
position, or lower if you can. Keep your chest proud and elbows locked
to fix dumbbells in place.
● At the bottom of your squat, drive down through your feet (push the
floor away from you) and exhale as you return to your standing position.

GLUTE BRIDGE
● Lying face up on the

floor, keep feet hip-width
and heels hand length
from your behind. With
arms down by your side,
push through your heels
to drive your hips
upwards. Pause at the
top, gently tucking your
tailbone under and
squeezing your glutes.
● Engage your core
throughout by drawing
your bellybutton into your
spine and connecting hips
to ribs, before slowly
lowering to the floor, then
repeat. Add a dumbbell
onto your hips to up
the difficulty level.
FLOOR PRESS
● Lying face up on the floor,

with feet flat and knees bent,
bring the dumbbells above
your chest at a right-angle to
one another. Slowly lower your
elbows to the floor, keeping
your wrists stacked above
your elbows. Keep your elbows
at a 45-degree angle from
your shoulders.
● Gently tap your elbows on
the floor before driving back up
through your palms to extend
your arms until your elbows are
locked out. Great progressions
include performing a floor
press in a glute bridge position
or holding your feet up to make
your core work harder.

BENT-OVER ROWS
● Standing straight, hold the dumbbells close

to your body, with arms straight, shoulders back
and chest high. Soften your knees and start
pushing back into your hips (imagine you are
closing a door with your bottom) keeping your
spine in neutral. Hinge forward until your torso
is 45 degrees to the floor and keep your head
in line with your spine by looking a metre ahead
on the floor.
● With arms down by your side, pull your
elbows back and the dumbbells back into your
hips (aim for your imaginary front pocket). Keep
your upper arms close to your rib cage and
elbows at a 90-degree angle at the top. Slowly
lower the dumbbells back to their starting
position before repeating.
DEAD BUGS
3-4 sets of 12-20 alternating reps
● Start by lying on your back

and lift your knees to a tabletop
position, with knees sitting
directly above your hips and
lower legs parallel to the floor. Lift
your arms above your chest and
at a controlled speed, lower your
opposite arm and leg to the floor
by fully extending at the shoulder
and the hip.
● Extend until your leg and arm
are held parallel to the floor
before slowly returning to starting
position and alternating sides.
Engage the core throughout,
gently imprinting your lower back
onto the mat beneath you. If you
feel pulling in the lower back,
keep a bend at the knee in the
lowering phase to reduce hip
extension. Increase difficulty by
curling your shoulders up off the
floor throughout the exercise or
use small hand weights.
Emma Simarro is an award-winning personal trainer and women’s health coach. She’s the founder
of Building Body Confidence, which specialises in supporting women during menopause and
perimenopause. Visit buildingbodyconfidence.com.

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BEAUT Y | NEWS
BEAUTY
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78 TOPSANTÉ
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BEAUT Y | MENOPAUSE

SIMPLE SKIN SOLUTIONS try Naydaya Neck Glory, which has plant-
All sounds a bit dire, but there’s plenty you based collagen and hyaluronic acid to
can do to soothe and improve your skin. rehydrate beautifully. It comes with a
A targeted facial can get to the root of your stainless-steel roller to massage the serum
issues and leave skin in better condition. Kate into your skin so it feels as if you’re literally
offers both perimenopause and menopause ‘Less smoothing out those neck lines and wrinkles.
facials, which tackle symptoms, minimise the
impact of hormonal changes and stimulate
oestrogen HELPING YOUR HAIR
skin to self-heal. As for at-home skincare, means It’s not just skin that changes during peri-
Faace’s Menopause Daily Face Cream deeply
hydrates to improve loss of elasticity and
a drastic menopause and menopause. Your hair can
take a hit too – becoming thinner with about
dryness, while fighting acne with anti- reduction 40 per cent of women experiencing hair loss.
inflammatory and wound-healing zinc and
geranium, which regulates sebum production.
in the Again, it’s mostly due to declining hormone
levels, which can make hair growth gradually
Skin Diligent Regulation Serum (see Top production slow down, meaning there’s less of it. As
Beauty on page 77) is miraculous for damping oestrogen and progesterone decline, male
down meno acne breakouts and lightening of both hormones known as androgens can trigger
patches of pigmentation. While the new PMD collagen the shrinking of hair follicles, contributing
Clean Redvolution is a compact device you to hair loss and shedding. In a similar way,
can use at home that emits red light to and elastin menopause hormone fluctuations can reduce
stimulate collagen production for improved
skin texture and elasticity, plus diminished
in your the time hair is in the active growth phase,
meaning it gets thinner. Drugs such as
dark patches and blemishes. skin’ minoxidil can be effective for meno hair
Don’t forget to treat your décolletage and loss but could cause side effects such as
neck – as that’s often the first place meno skin inflammation and swelling. A more natural
thinning becomes visible as your skin is and purse-friendly approach comes from
already very delicate in those areas. For that, home treatments such as FFØR Re:Gain

BEAUTY | MENOPAUSE
Remedy. ‘If you have thinning hair then this

treatment can help to encourage thicker hair
growth. It has humectants, antioxidants and
Try them out…
anti-inflammatory ingredients to provide
a nutrient-rich boost to the scalp. Plus, ● Kate Kerr London Clinical
peppermint oil encourages increased blood Peri-menopause & Menopause
flow to your scalp and maximises oxygen Facial (from £290 for 90 minutes,
supply required for new hair growth. The katekerrlondon.co.uk)
ingredients are naturally derived so won’t
cause any negative side effects,’ says ● Faace Menopause Daily Cream
trichologist Scarlett Weston. & Mask (£31, wearefaace.com)
Clever styling is an easy way to add extra
oomph to thinning hair. Celebrity hairstylist ● PMD Clean Redvolution
and Bristows ambassador Desmond Grundy (£209, uk.pmdbeauty.com)
recommends using a mousse in damp hair
before blow-drying. ‘I simply pull it through ● NAYDAYA Neck Glory Serum
the hair before sectioning and blow-drying. (£42, naydaya.com)
It doesn’t weigh down the hair and creates
lovely lift at the roots and volume through ● FFØR Re:Gain Remedy
the lengths,’ he says. Then, for some serious (£20, fforhair.com)
uplift, he suggests spraying Bristows
Original Dry Shampoo to the roots and ● Bristows Original Dry Shampoo
lengths of the hair. ‘Throw your hair (£1.49, bristowshair.co.uk)
forward, loosely section the hair and spray
from a distance in sweeping motions from ● Osmo Day Two Styler
the root to the tips. Massage lightly with Dry Shampoo (from £3.75,
your fingers and toss your head back for osmo.uk.com)
instant volume. For very fine hair, I will
lightly backcomb. I spray the dry shampoo
onto hair and it really helps to grip the
backcombed hair, which is particularly
helpful in freshly washed or smooth, silky
hair,’ he advises. The product contains rice
‘Clever starch to absorb excess oil from your hair
styling is an and scalp, without lots of residue or drying
it out, meaning you can go longer between
easy way to washes and hair is left feeling fresh and
add extra clean – and it’s a snip at less that £1.50.
Another good one is Osmo Day Two Styler
oomph to Dry Shampoo, which gives amazing rock
chick-style volume without feeling heavy or
thinning making hair frizzy – ideal for a big night out.
hair’ Rethinking your beauty routine to add
one or two products to help with your
changing skin and hair concerns can really
make a difference to how good you feel.
Fiona Toomey, founder of NAYDAYA, says sleep is often affected in menopause plus shares some advice...
‘Menopause has a profound impact on sleep for women. We surveyed over 400 women in menopause and 59 per cent
reported trouble sleeping. As well as night sweats and hot flushes, anxiety is a common symptom of menopause.
You may find it hard to switch your brain off at night, or wake earlier with a surge of cortisol (the stress hormone).
‘Women’s bodies are unique, and there’s no one-size-fits-all solution to hack your hormones, but staying hydrated,
taking regular exercise and having good nutrition can make a big impact adn help you sleep better. Our Menopause
Capsule (£36, naydaya.com) is incredible for getting the most impactful nutrients into your body for supporting
sleep, wellbeing and hormone balancing through every stage of menopause.’

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BEAUT Y | SKINCARE
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STRONGER
WITH
PROTEIN
Are you eating enough protein? Upping your intake
helps you stay strong and healthy through menopause,
midlife and beyond, says registered dietitian, Zoe Cottrell,
who explains how to get more into your diet.
D
URING MENOPAUSE, decisions about health. I believe that consuming more of it. Increasing
one of the most crucial but when you stay informed, you’re more your protein intake, especially when
overlooked nutritional needs is likely to stay proactive, which means coupled with resistance training, can
protein. I’ve spent years working with you are more likely to stay strong. help you live a fuller life for longer.
WORDS: ZOE COTTRELL. IMAGES: SHUTTERSTOCK.
frail older patients recovering from Protein is essential for the

falls, and often a common denominator maintenance and repair of your body's FUEL YOUR BODY
is inadequate protein consumption. tissues. As you age, your ability to use While current government guidelines
My wish is that more women knew protein diminishes, which can lead to suggest adults consume about 0.75g
about the power of protein before muscle loss, weakness and frailty. This of protein per kilogram of their
they suffered a fall or fracture. is particularly concerning for women bodyweight, these recommendations
Upping your protein target as you going through menopause, as the have been set as a minimum to
age is key to maintaining strength hormonal changes exacerbate muscle prevent protein deficiency. There’s a
and vitality through midlife and mass loss and increase the risk of growing consensus among health
beyond. As a registered dietitian, I am osteoporosis. The good news is, you professionals that this is not enough,
committed to helping people navigate can counteract your body’s declining particularly for women over 50 years.
these changes and make informed ability to synthesise protein by Instead, aim for 1.2 to 1.5 grams per

FOOD & DRINK | PROTEIN
as well as being high-quality protein.

Dairy products such as Greek yogurt,
cottage cheese and milk are good.
Plant-based proteins include beans,
lentils, tofu, tempeh and quinoa, and
nuts and seeds such as almonds, chia
seeds and hemp seeds are beneficial.
Protein can’t be stored by your
body, so you need to distribute your
protein intake evenly throughout the
day. Aim for 20-30 grams of protein
per meal to maximise muscle protein
synthesis. This approach helps
maintain muscle mass and supports
recovery after physical activities. I
recommend a food-first approach,
but sometimes it can be a challenge
to meet protein needs through food
alone. If what you eat does not meet
your protein requirements, then a
good protein supplement can be
a cost-effective, healthy and
convenient way to boost your intake
and fill the gap. Look for high-
quality whey-based protein products
with minimal additives and a
complete amino acid profile.
For maximum benefits, pair
protein consumption with resistance
training. Engaging in regular
resistance training exercises, such
as weight lifting or bodyweight
exercises, complements a high-
protein diet. This combination is
highly effective in maintaining and
building muscle mass. Aim for at
least two sessions per week, focusing
on all major muscle groups.
kilogram of bodyweight. For example,

a woman weighing 60 kilograms
should aim for approximately 72-90
grams of protein per day. To meet your
protein targets, make each meal and
snack count. You need to eat three or
four palm-sized portions of protein-
rich food every day, so include a
portion of protein with every meal at
a minimum. Diversify your protein
by incorporating a variety of protein
sources into your diet to ensure you
get a full range of amino acids. Eat
lean meats such as chicken, turkey
and lean cuts of beef or pork. Fish and
seafood is rich in omega-3 fatty acids

Your protein-boosting menu
These meal ideas can help you hit your protein target for the day...
LUNCH
●Q i
Quinoa l d M
salad: Mix quinoa withh
black beans, corn, avocado and
a lime vinaigrette.
● Chicken wrap: Try a wholegrain
wrap filled with grilled chicken,
hummus and vegetables.
SNACKS
● Cheese and fruit: Pair a hunk of
your favourite cheese with pineapple
or berries.
● Protein bars: Opt for homemade
or store-bought bars with minimal
processed ingredients.

FOOD & DRINK | PROTEIN
Turn the page for

more delicious
protein-packed
recipes...
PROTEIN MYTHS also help keep your nails and hair

BENEFITS OF Many misconceptions surround thick and healthy. Meeting your
PROTEIN BOOSTING protein. One of these is that high- protein needs in midlife and beyond
protein diets are bad for your kidneys. is not just about staying fit, it's about
1 Preserves muscle mass.

Higher protein intake helps
maintain muscle mass, crucial
However, for healthy individuals, a
high-protein diet does not pose a risk
to kidney health (although, those with
preserving your quality of life longer
term. By understanding your body's
changing requirements and adding
for overall strength and mobility. pre-existing kidney conditions should these tips into your daily routine, you
2 Supports bone health.

Protein plays a role in bone
metabolism, aiding in the
consult with a healthcare professional
before making dietary changes). If you
are concerned plant proteins may be
can maintain your strength, support
your bone health, enhance your
overall wellbeing and keep doing
prevention of osteoporosis. incomplete and ineffective – it’s not the activities you love for longer.
3 Enhances recovery.
Post physical activity or
recovering from illness or injury,
necessarily true. While some plant
proteins lack certain amino acids,
consuming a variety of plant-based
protein is vital for muscle repair proteins can provide all essential
and recovery. amino acids. Foods like quinoa and
4 Improves satiety.
Protein-rich foods can help
you feel fuller for longer, aiding
soy are complete proteins, making
them excellent options for vegetarians
and vegans.
in weight management. Probably the biggest myth is that
you
y only need protein if you’re
building
build muscle. Protein-rich meal-
planning
plann and powders shouldn’t be
the reserve
re of gym-aficionados as
protein
prote is essential for everyone, not
just athletes.
a Women in midlife and
beyond
beyon need protein to help maintain
muscle
musc mass, support immunity and
minimise
minim the risk of osteoporosis. As
an added
ad bonus, sufficient protein can
Zoe Cottrell is a registered dietitian specialising

speci in the protein needs of people in midlife and
beyond. She works as a clinical dietitian b
both in the community and in hospitals, providing
medical-nutrition therapy to patients with a range of conditions. Zoe is co-founder of protein
supplement company Provytl 50+. Visit provytl.com for a protein calculator, recipes and more.

WORDS: SCOTT BAPTIE. IMAGES: GEORGIE GLASS.

FOOD | PROTEIN RECIPES
POWER UP
YOUR
PLATE!
Whether you want to fuel your workouts, feed your family with
quick and nutritious meals, or simply improve your diet, these
protein-rich recipes from nutritionist Scott Baptie will fit
seamlessly into your daily routine.
NASI GORENG
Otherwise known as Indonesian ■ 1 tbsp fish sauce
chicken fried rice, this is so popular ■ 3 tbsp kecap manis (or use 2 tbsp
you can even order it for breakfast dark soy sauce and 1 tbsp honey)
in Bali. It’s absolutely my favourite ■ Cucumber, sliced to garnish
chicken fried rice recipe. Using cold ■ Spring onions, sliced to garnish
rice is essential for a fried rice dish,
as freshly cooked rice is soft and 1 Heat the coconut oil in a wok over a
watery and won’t give good results. very high heat until it begins to smoke,
Cook rice the day before and chill then add the chicken and fry until
in the fridge. golden brown. Move the chicken to the
edge of the wok, then add the ginger,
Prep 10 mins garlic, onion and chilli and lightly fry for
Cook 20 mins a minute.
Serves 4 2 Add the eggs and let them sit for
30 secs or so, without moving them.
494 CALORIES | 38g PROTEIN | Partially mix the eggs, then let them
63g CARBS | 10g FAT per serving set again and repeat this a few times
until they’re cooked through. If you just
■ 1 tbsp coconut oil mix them straight into the mixture they
■ 500g chicken breast, finely chopped won’t cook properly.
■ 10g minced ginger 3 Add the chilled, cooked rice, fish
■ 10g minced garlic sauce and the kecap manis. Fry,
■ 1 small onion, finely chopped mixing continuously for 2–3 mins,
■ 1 red chilli, sliced until everything is heated through.
■ 3 eggs Serve in bowls with a fried egg on top
■ 250g (dried weight) basmati rice, and scattered with sliced cucumber
cooked then chilled and spring onions.

GREEK LENTIL SOUP
The protein-packed lentils, sautéed ■ 15g minced garlic for another minute until fragrant.
with vegetables and simmered in a ■ 1.2 litres vegetable or chicken stock 2 Mix in the lentils, ensuring they’re
herby stock, create a comforting ■ 1 x 400g tin of chopped tomatoes well combined with the vegetables.
bowl that’s both earthy and ■ 1 bay leaf Add the stock, chopped tomatoes, bay
satisfying. Try crumbling feta over ■ 1 tsp dried oregano leaf, oregano, thyme and ¼ teaspoon
the top and drizzling with olive oil. ■ 1 tsp dried thyme of black pepper and season with sea
■ Black pepper and sea salt salt if desired. Bring the mixture to the
Prep 10 mins ■ 2 tbsp red wine vinegar or boil, then reduce the heat to low and
Cook 50 mins balsamic vinegar let it simmer for about 30–40 mins, or
Serves 5 ■ Parsley, chopped, and feta, to garnish until the vegetables are soft and
cooked through.
276 CALORIES | 17G PROTEIN | 1 Drain the lentils and rinse in a sieve 3 You can add more water or stock if
43G CARBS | 4G FAT per serving under running cold water, then set the soup becomes too thick. Once the
aside. Heat the olive oil in a large vegetables are cooked, stir in the red
■ 2 x 400g tins brown or green lentils saucepan over a medium heat. Add wine or balsamic vinegar. Season with
■ 1 tbsp olive oil the onion, carrots and celery and sauté salt to taste and remove the bay leaf.
■ 1 large onion, finely chopped until the onion becomes translucent Ladle the soup into bowls and scatter
■ 2 medium carrots, diced and the vegetables start to soften, over some chopped parsley, and some
■ 2 stalks celery, diced about 5 mins. Add the garlic and sauté crumbled feta cheese if preferred.

FOOD | PROTEIN RECIPES
COQ AU VIN
Here’s my simplified take on the
classic that doesn’t skimp on taste.
It’s a fuss-free recipe that promises
a hearty meal with a depth of
flavour that normally comes from
hours of slaving away. Serve it up
with a side of crusty bread or fluffy
mashed potatoes.
Prep 15 mins
Cook 1h 15 mins
Serves 4
424 CALORIES | 50G PROTEIN |

11G CARBS | 20G FAT per serving
■ 600g chicken thigh fillets

■ Black pepper and sea salt
■ 20g butter
■ 200g diced smoked bacon,
fat removed
■ 12–15 shallots, peeled but
left whole
■ 250g mushrooms, quartered
■ 15g minced garlic
■ 2 tbsp plain flour
■ 500ml red wine
■ Thyme, few sprigs (or 1 tsp dried)
■ Rosemary, few sprigs (or 1 tsp dried)
■ 1 tbsp tomato purée
■ 750ml chicken stock
■ Parsley, chopped, for garnish
1 Season the chicken pieces all over

with black pepper (and sea salt if
desired). Melt the butter in a large
casserole or heavy-based pan over a
high heat. Add the chicken pieces and
brown on all sides, then remove and
set aside. Add the bacon to the same
pan and fry until it starts to crisp up,
The Everyday High Protein
then add the shallots and mushrooms Handbook by Scott Baptie (£22,
and continue to cook until they take Hodder & Stoughton) is out now.
on some colour. Add the minced garlic
and cook for another minute.
2 Sprinkle the flour over the mixture
and stir well, cooking for another 1–2 3 Reduce the heat to medium and garnishing with freshly chopped
mins. Pour in the red wine and keeping simmer uncovered for 45 mins to parsley. Serve with crusty bread or
the heat quite high, simmer uncovered about 1 hour, or until the chicken is potatoes on the side to mop up
for 10 mins to allow the alcohol to tender and the sauce has reduced and the delicious sauce. For an even
burn off and the liquid to reduce thickened. Once done, remove the richer flavour, marinate the chicken
by about a third. Add the thyme, rosemary and thyme sprigs, then taste pieces in the wine overnight with
rosemary, tomato purée and chicken and adjust the seasoning with more sliced onions and carrots. Drain
stock and return the browned chicken salt and pepper if necessary. and use the wine in the recipe,
pieces to the pan. 4 Ladle the coq au vin into bowls, discarding the vegetables.

LOW
CARB
LIVING
BECOME CARB
CONSCIOUS
Going low carb doesn’t mean
eating no carbs, says functional
nutritionist Pauline Cox. Instead,
it means becoming aware of
the impact they have on your
blood sugar, gut health and
wellbeing. Here’s what to know...
APPETITE
REGULATION
You are designed to burn stored
body fat for fuel as well as glucose from
food. When you train yourself to become a
persistent sugar burner, insulin resistance
DISCLAIMER: FOR INFORMATION ONLY. NOT TO BE USED AS OR INSTEAD OF MEDICAL ADVICE.

kicks in, which can slow down your natural
WORDS: PAULINE COX. IMAGES: SUZI BIRD SUNLIGHT PORTRAIT STUDIOS & SHUTTERSTOCK.
WEIGHT LOSS ability to burn body fat. Adopting a low-carb
Weight loss is a big benefit of lifestyle sees your fat-burning fire up,
adopting a low-carb lifestyle, releasing compounds in your blood called
which means about 50g LOWER ketones. Ketones are naturally anti-
carbohydrates per day. INFLAMMATION inflammatory and can naturally
As your hormones change, Eating foods that cause blood sugar suppress an over-active
you might notice gradual spikes can cause premature ageing of the appetite.
weight gain. This is skin through glycation. Sugar combines with
frustrating, especially proteins and fats within tissues, resulting in
when eating healthily advanced glycation end products (AGEs).
and staying active. Your These are associated with chronic diseases ● Learn more about
body becomes less such as diabetes and Alzheimer’s disease, the benefits of a
adept at mopping up plus contribute to inflammation. As you low-carb diet in
blood sugars for energy, get older, inflammation levels in your Pauline’s book, Primal
instead directing blood body can rise, so a low-carb diet Living In A Modern
sugars to be stored as fat, can help counteract that. World (£23.99, Primal
as you move into your 40s. By Research Publication).
focusing on a low-carb approach of Top Santé readers can
eating, blood sugar is more balanced use code Primal24 to
and insulin sensitivity increases. So, you get it for £7.99 from
lose weight more easily and sustainably. sowandarrow.com.

FOOD & DRINK | LOW CARB
PAULINE’S TOP TIPS FOR GOING LOW CARB…. AND STICKING WITH IT!

HEALTH | K AT Y PERI
ET’S TALK ABOUT competitiveness from!). So far

brain health... again! Yes, so good. But not only do you g get
I wrote that opening line tested on your current cogniti
cognition,
back in the August issue you also get asked a series of
– and yet I could have lifestyle questions about diet,
sworn on my life it was current supplementation, activity
activ
ober issue but, no, there havee
the October level, stress level, sleep quality and
been two o whole issues between thatt quantity etc, which is then use
used to
one and this. I mentioned Patrick work out your percentage risk factor
Holford’ss latest book Upgrade Your for dementia in the future. Having
Ha
Brain at the end of that column, recently had a blood test at Pa
Park Igls
which I’mm still reading and have in Austria (park-igls.at/en) I wwas
almost finished. I keep waxing able to fill in my HbA1c score,
bout it to everyone I meet,
lyrical about which measures blood sugar level,l
ally makes for great reading
but it really and homocysteine (a marker o of
ant to age-proof your brain
if you want inflammation) as I had those
as much as you can. Patrick shares results. If you don’t know thes
these,
mentia affects more women
that dementia you can skip those questions,
than men, n, and that it’s also only one although it’s more accurate th the
per cent down to genetics. Yes, you more information you fill in.
read thatt right: only ONE PER CENTCENT.
That means 99 per cent of dementia A STARK WARNING
KATY
cases are brought on by lifestyle / I answered the questions honestly
environmental factors. This is both and, if anything, underestimated
scary and empowering as it means my activity level and diet quality.
we can do something about it. I didn’t want to inflate the scores.
PERI But in part due to my homocysteine
meno
LOOKING TO THE FUTURE? being above seven – Patrick says it
In the past I’ve been more concerned ought not be more than nine – plus
with ageing on the outside of my body high stress, lack of oily fish and not
pause
but I’m now paying much more enough of some vitamins (including
attention to inner health, especially E and the Bs) my prediction for
that of my grey matter and how it future dementia was scarily high!
functions – or doesn’t at times! Twice as high as my husband’s
WORDS: KATY SUNNASSEE. IMAGE: GEORGINA LITTLE PHOTOGRAPHY.
Patrick not only founded the Institute score. I was stunned. He’s always
for Optimum Nutrition but also saying I’m on the way to dementia
the charity Food For The Brain as I constantly lose my phone – and
(foodforthebrain.org), which has a I “bleeped” my keys at the front
free online cognitive function test Editor-in-Chief door the other day! – but this
anyone can take. You need about 20 Katy Sunnassee is worried me. I thought I was fairly
minutes of uninterrupted time as you healthy? I need more than this page
have to focus, and some of the still hot on the topic to elaborate on the the results so I’m
questions are timed. My husband and of brain health, sharing them over on my Substack...
I took the test together, on different
computers, and both came out with which can decline
an above average score for our age in midlife, and the See my actual test results and the
groups of 84 per cent and 83 per cent dietary and lifestyle steps I’m now
respectively (he was so pleased to get
steps she must take taking to support my brain, at
one per cent more than me – and he to stay sharp. katyperimenopause.substack.com.
wonders where our son gets his

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FEEL CALM & IN CONTROL

Reduce stress and overwhelm with our 5-step autumn declutter

Midlife beauty hacks for great skin

SIMPLE HIGH-PROTEIN RECIPES

National Television Award) and health practitioners providing information,

Katy x Tell us what

Meno finds this month...

CONNECT WITH US!

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Spark Your Drive Naturally

We Independent Health Stores - Learn More: www.Viridian-Nutrition.com | @ViridianNutrition

INSIDE THIS ISSUE...

32 Your hormone questions

34 COVER My journey beyond

40 COVER Clear your space – free

56 The menopause guineapig Writer

58 COVER Midlife health hacks

62 'I went into surgically-induced 11 Top health

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The best ﬁt kit, workout ideas,

72 COVER A weighty issue

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‘Winner for all ages’

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Professional dancer, choreographer & TV

3 THINGS JANETTE LOVES WHICH PRODUCT CAN’T YOU

Contact lens friendly

New studies, books, apps and

of participants met or exceeded

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A nation of overweight cats! MENO SPECIAL

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COMPLIED BY KATY SUNNASSEE. IMAGES: VARIOUS BRANDS.

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WORDS: KATY SUNNASSEE. IMAGES: ROSIE PARSONS. MAKE-UP: CINTA MILLAR.

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Food-wise, making sure I eat enough

Sometimes the anxiety comes from

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‘If I let myself scroll on social media

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really big impact on me because I stopped

I’ve been lucky to be around people who

My relationship with food is now great

I’ve always been sporty and I love

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For me, exercise is about discipline – like

Exercise can change my mood – it resets

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Fabric & Room Sprays (£7,

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Try new cosy curtains

RESET YOUR RHYTHM