Menopause And Perimenopause
“I Just Don’t Feel Like Myself Anymore.”
It’s one of the most common things we hear from women going through menopause or perimenopause.
Maybe you’ve noticed your sleep is disrupted, or your mood’s been up and down. Maybe your energy’s taken a dip, or your body just doesn’t feel like it used to. You might not be sure whether it’s stress, age, hormones – or all of the above. The truth is: this stage of life can be challenging, but you’re not alone – and you don’t have to just “put up with it.”
At Glenville Nutrition, we specialise in helping women navigate this transition naturally, with practical solutions that genuinely make a difference.
Understanding Menopause Symptoms
What’s Actually Happening During Menopause?
Menopause isn’t a sudden event – it’s a gradual process that can begin years before your last period.
This stage is called perimenopause, and it’s when hormone levels start to shift in ways that can affect everything from sleep and mood to skin, energy and libido.
As oestrogen levels decline, your body tries to adjust by producing a weaker form of oestrogen from your adrenal glands and fat cells.
This is why some women find that symptoms hit harder if they’re under a lot of stress or underweight – the body simply struggles to keep up.
Menopause is a natural phase – but how you experience it can vary wildly.
And that’s where nutrition and lifestyle make such a powerful difference.
Is This You?
Every woman’s journey is different.
Some barely notice a change.
Others find it overwhelming.
You might be experiencing:
- Hot flushes or night sweats
- Trouble sleeping
- Anxiety, low mood or mood swings
- Brain fog or poor concentration
- Vaginal dryness or loss of libido
- Joint pain or muscle aches
- Weight gain or bloating
- Changes in skin or hair
- A general feeling of “I’m just not myself”
If any of that sounds familiar, you’re in the right place.
These symptoms are common – but they’re not something you have to live with.
Hear From Our Happy Patients
“…a wonderful breath of fresh air in the confusing world of the menopause and HRT. I have acted upon, and benefited immensely from your advice – thank you for that.”
— Michelle
How Can Nutrition Help?
What you eat – and how you support your body during this time – can have a profound effect on your symptoms.
In the Glenville Nutrition Clinic, we’ve helped hundreds of women reduce hot flushes, lift their mood, sleep better, and regain a sense of calm and control.
Some of the things we focus on:
- Cutting back on foods and drinks that can trigger symptoms (like sugar, caffeine and alcohol)
- Supporting your body with foods rich in phytoestrogens, such as lentils, chickpeas, flaxseeds and soya
- Balancing blood sugar and managing stress to avoid energy crashes and mood swings
- Using targeted supplements and herbs, where helpful, to gently support hormone balance
You don’t need to make drastic changes overnight.
With the right guidance, small steps can lead to big shifts in how you feel.
Testing
What’s Going On Inside?
If you feel like something’s off but can’t quite put your finger on it, testing can be incredibly helpful.
Key Tests For The Menopause And Perimenopause
Knowing what’s going on under the surface helps us tailor your plan and avoid guesswork.
Hormone Testing (urine)
Understand your hormone levels and how your body is metabolising them – key for long-term health and breast cancer prevention.
Functional Nutritional Profile (blood):
See which vitamins and minerals you may be lacking, so we can build your body back into balance.
An exclusive test used by the Glenville Nutrition Clinic to see which …
Thyroid Testing (blood)
A sluggish thyroid can mimic menopausal symptoms – and often goes undiagnosed.
Hear From Our Happy Patients
“…a wonderful breath of fresh air in the confusing world of the menopause and HRT. I have acted upon, and benefited immensely from your advice – thank you for that.”
— Michelle
Your Personalised Plan
A Natural Approach That Works
There’s no one-size-fits-all solution – and that’s why we take a personalised approach.
That said, here’s what a typical plan might involve:
- A nourishing, regular eating pattern that reduces sugar and caffeine
- Plenty of plant-based foods rich in phytoestrogens
- Supplements designed to support bone, brain, heart and hormonal health
- Lifestyle shifts to support sleep, stress and emotional wellbeing
- Herbal support where appropriate
And if testing reveals any imbalances, we’ll help you address them step by step.
Nutrients And Herbs
Nutrients That Make A Difference
During menopause, certain nutrients become especially important.
A well-designed supplement programme can help:
- Multivitamins tailored for menopause with bone-supportive nutrients, B vitamins for energy, and antioxidants to support healthy ageing
- Vitamin C for collagen, vaginal health, and urinary tract support
- Omega 3s for mood, skin, joints, and brain clarity
- Magnesium to ease anxiety, irritability, and poor sleep
- Vitamin D for immunity, bone health, and inflammation support
We’ll help you choose only what’s helpful – no more, no less.
More Information On Nutrients
A good quality multivitamin and mineral, specifically designed for the menopause, should form the foundation of your supplement programme. This supplement should contain vital nutrients for bone health, good levels of antioxidants to help slow down the ageing process, and other important vitamins and minerals, such as the B vitamins and chromium, to help keep blood-sugar levels balanced. It should also contain calcium, magnesium, manganese, boron and vitamin D for good bone health.
Vitamin C helps to build up collagen which gives skin its elasticity and it is therefore helpful in the prevention and treatment of vaginal dryness (which can cause discomfort when the vagina loses some of its ‘stretch’). It can also help retain the elasticity in the urinary tract and so prevent leakage or stress incontinence, which is common at the menopause. Collagen is also important for your bones.
Also take a good omega 3 supplement as deficiencies can look like menopausal symptoms such as dry skin, lifeless hair, cracked nails, fatigue, depression, dry eyes, lack of motivation, aching joints, difficulty in losing weight and forgetfulness.
The risk of osteoporosis increases with age especially after the menopause when oestrogen levels decline. The most important nutrients for your bones are without doubt calcium, magnesium and vitamin D.
Magnesium is also known as ‘nature’s tranquilliser’, so it will help with symptoms such as anxiety, irritability and other mood changes. The best source of magnesium is nuts and seeds but also wholegrains, pulses and leafy green vegetables.
We also need calcium for healthy heart rhythm, blood pressure, normal blood clotting, muscle contraction and relaxation and proper functioning of the nervous system.
We know that vitamin D is required for calcium absorption, but it also plays many other important roles including prevention of cancer, especially breast cancer, heart disease, type 2 diabetes and osteoporosis. As well as all of these benefits, it is now thought that having good levels of vitamin D can help slow down the ageing process and low levels have been implicated in autoimmune diseases such as rheumatoid arthritis, lupus and inflammatory bowel disease.
Herbs That Support Hormone Balance
Herbal remedies have been used for centuries to support women’s health.
When used correctly, they can be very effective.
- Black Cohosh for hot flushes, mood and anxiety
- Agnus Castus to balance hormones, especially in perimenopause
- Sage to reduce sweating and regulate body temperature
- Dong Quai and Milk Thistle to support hormonal and liver health
Please note: herbs aren’t suitable for everyone, especially if you’re on HRT or other medications.
We’ll guide you safely.
More Information On Herbs
These include black cohosh which was originally used by Native North Americans and is very effective in helping with hormonal imbalances. It has a generally calming effect on the nervous system and as well as the hot flushes and night sweats and can be helpful with other symptoms include anxiety, tension and depression.
Agnus Castus (Vitex/ Chasteberry) is classed as an adaptogen as it has a balancing effect on your hormones. This is particularly helpful in the perimenopause years because your hormones can be fluctuating widely and this herb helps to create a level of stability. It is also the best herb to take if you are getting mood swings, anxiety and tension. Other useful herbs at the menopause include dong quai, sage and milk thistle.
Where Do You Start?
Start by listening to your body – and know that support is available.
Whether you’re just beginning to notice changes or already in the thick of it, you don’t have to figure it out alone.
Book a consultation with one of our experienced nutritionists and let’s create a plan that helps you feel more like you again.