https://www.rebalancebysally.com/blog daily 0.75 2026-03-01 https://www.rebalancebysally.com/blog/alcohol-and-menopause monthly 0.5 2026-03-01 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/aa414ff0-5bb3-4ae1-b0f1-0a66d2d3fcae/Alcohol.jpg Menopause Info - Alcohol and Menopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/107b7f45-a37b-47df-b126-ce5d8c921281/Alcohol+%26+hormones+%281%29.png Menopause Info - Alcohol and Menopause - You might be wondering why alcohol has such a big impact. Here is what is happening inside the body when you drink alcohol during perimenopause/ menopause. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/f3c7f625-b286-44ed-9238-cdefd435e305/Alcohol+quit.png Menopause Info - Alcohol and Menopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/bf561d66-538c-4db8-b2ee-2d88db21cf4e/Alcohol+Freedom.png Menopause Info - Alcohol and Menopause - • Hormones • Sleep • Mood • Energy • Brain health • Long term disease risk https://www.rebalancebysally.com/blog/get-back-your-sparkle monthly 0.5 2025-11-19 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/86e971d7-2a2d-4940-a7b5-c29acc803491/Winter+well-being+menopause+sparkle.png Menopause Info - Get back your sparkle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/54e60daa-f28d-4087-a156-d8b7c01def1c/Winter+well-being+menopause+nutrition+soup+2.png Menopause Info - Get back your sparkle - Make it stand out Top tip: Keeping meals warm and comforting, high in protein and fibre can help balance mood, stabilise energy and reduce cravings while supporting hormone health. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/1cc208e9-c514-4efc-9358-a14851bcc433/Winter+well-being+menopause+walk.png Menopause Info - Get back your sparkle - Make it stand out Top Tip: keep activity small and simple, consistency is more important than intensity and make it fun https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/e2d14466-d783-4712-a666-50cbf927c6f8/Winter+well-being+menopause+yoga.png Menopause Info - Get back your sparkle - Make it stand out Top tip: Schedule time in your calendar for ‘me time’ https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/8ce90a24-2beb-4a32-98ab-86e2fa9685a6/Winter+well-being+menopause+book.png Menopause Info - Get back your sparkle - Make it stand out Top tip: Think about one task that you could delegate or postpone to make space for a moment of joy https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/2fa24751-a59b-4e06-bc29-c8186766ed7d/Winter+well-being+menopause+support.png Menopause Info - Get back your sparkle - Make it stand out Top tip: Reach out to one person who lifts you up, call or message them right now https://www.rebalancebysally.com/blog/lifestyle-medicine monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/07c061d5-77e8-4562-8ba5-2f7a865f4920/lifestyle+Medicine.png Menopause Info - Lifestyle Medicine - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/d3d29ad5-930b-4535-a605-24da8f388cf7/LM+Nutrition.png Menopause Info - Lifestyle Medicine - Hormonal changes during menopause can impact metabolism, digestion, and mood. Eating well becomes one of the most powerful tools you have to support your health naturally. Including foods that help balance hormones, stabilise blood sugar, and support gut and liver health can make a real difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/29e4f722-7816-4403-abed-5d8d71e37aea/LM+Self-Care+.png Menopause Info - Lifestyle Medicine - Menopause is a time to focus on yourself and re-evaluate what truly matters and what brings you joy. Many people spend years caring for others, family, career, commitments, and neglect their own needs. Self-care isn’t selfish, it’s essential to maintaining emotional balance and energy. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/1370c59b-632d-45a7-9bf0-4fe6d1f41066/LM+Movement.png Menopause Info - Lifestyle Medicine - Exercise during menopause isn’t about punishment or perfection, it’s about feeling strong, grounded, and energised. Movement supports hormone balance, boosts mood, strengthens bones, and improves sleep. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/5b1049a7-71f1-47a9-ba8c-ceda1a45592a/LM+Sleep.png Menopause Info - Lifestyle Medicine - Sleep can become more challenging during menopause due to hormonal changes, night sweats, or anxiety. Prioritising good sleep hygiene helps your body repair, regulate hormones, and restore energy. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/df1b2573-35fd-49a1-97f3-ce2a45ff98ee/LM+Detox.png Menopause Info - Lifestyle Medicine - Environmental and lifestyle toxins can add stress to your body and interfere with hormone balance. Taking small steps to reduce your exposure can support your liver, skin, and overall health. https://www.rebalancebysally.com/blog/menopause-and-the-microbiome monthly 0.5 2025-09-22 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/b4230a03-ae2e-478b-a39e-6d63232279e9/menopause+probiotics.png Menopause Info - Menopause and the Microbiome - Most of us have heard of the microbiome, the trillions of microorganisms that live in and on our bodies. Far from being passive passengers, these microbes are in constant conversation with our bodies, influencing hormones, the immune system, digestion and even mood. Menopause is the natural stage of life marking the end of a woman’s menstrual cycles, officially reached after 12 months without a period. During menopause, when hormone levels are shifting and symptoms can feel unpredictable, the microbiome plays an important role in affecting hormone balance and even the way symptoms are experienced. Understanding this connection can help you take natural, practical steps to support your body through the transition. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/66229f4f-68af-4093-a3b9-b659b803eee7/probiotic+foods.png Menopause Info - Menopause and the Microbiome - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/8f2078ff-2838-4377-9291-67de1d3afbd9/gut+health.png Menopause Info - Menopause and the Microbiome - Menopause is more than a hormonal shift; it is a whole body transition that deeply involves your gut health. By supporting your microbiome through food, lifestyle and targeted probiotics, you can ease symptoms and strengthen your long term wellbeing, naturally. Combining the latest science with personalised nutrition and probiotic blends helps you support your unique microbiome during menopause and beyond. https://www.rebalancebysally.com/blog/preparing-for-menopause-what-every-woman-should-know monthly 0.5 2025-08-05 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/654ee5cb-5a22-417f-a735-0b3e704616ae/Young+women.png Menopause Info - Preparing for menopause - what every woman should know - When you’re in your 20’s and 30’s juggling career goals, relationships, maybe starting a family or simply figuring out who you are, menopause probably isn’t top of your to-do list. And that’s totally understandable. But what’s useful to know, is that the choices you make in your 20s and 30s can shape your menopause experience later in life. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/e041ea12-7fb5-4e5f-a1ad-8e1a5cb8938d/women+walking.png Menopause Info - Preparing for menopause - what every woman should know - These simple shifts can support your hormone health, energy and mood now and help ease the journey into perimenopause and beyond: https://www.rebalancebysally.com/blog/joint-pain-is-not-just-age monthly 0.5 2025-06-18 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/504f4436-2f70-4f0a-bc5e-60cc22768c81/menopause+Joint+pain.png Menopause Info - Joint pain is not just age - It’s one of the more surprising symptoms of menopause, joint aches, stiffness and that nagging feeling that your body just isn’t moving as freely as it used to. For some people it’s a mild irritation, for others it can be debilitating. And yet joint pain is still one of the lesser talked about symptoms of perimenopause and menopause. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/ef3b30b4-9169-4156-82e4-58acd4eef0c1/Joint+pain+menopause.png Menopause Info - Joint pain is not just age - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/0b0a50a8-c30a-4494-b75b-00b9ed3e24da/Joint+pain+menopause.png Menopause Info - Joint pain is not just age - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rebalancebysally.com/blog/why-your-weight-loss-methods-might-not-work-anymore-what-does-work monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/2f857ee3-63b8-48bb-9169-df1cf4c46ce8/Menopause+weight+loss+blog.png Menopause Info - Why your weight loss methods might not work anymore + what does work - Weight gain is one of the most common (and frustrating) symptoms during perimenopause and menopause. Many women gain fat, especially around the middle (the dreaded meno belly) with no obvious explanation. This excess fat, known as visceral fat, sits around our organs and can increase the risk of chronic conditions like heart disease, type 2 diabetes and certain cancers. When your usual weight loss strategies don’t seem to work anymore, it’s easy to feel stuck. But here’s the good news: you’re not doing anything wrong. Weight loss during menopause is different, and once you understand why, you can make some simple but effective shifts that support fat loss and a healthy future. https://www.rebalancebysally.com/blog/managing-menopause-at-work monthly 0.5 2025-04-24 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/3d77694c-7812-4923-aed1-de95a6713702/Menopause+at+work Menopause Info - Managing menopause at work - Going through menopause while trying to keep up with the demands of work can feel overwhelming. Whether you're leading a team, working for yourself, juggling meetings, or working shifts, menopause symptoms can affect your confidence, energy, and ability to concentrate. If you're finding it hard, you’re not imagining it and you’re not alone. I’m with you and here to help. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/5fc80548-488c-4557-aed7-3238f399d944/concentration.jpg Menopause Info - Managing menopause at work - Many people feel they’re ‘losing it’ or not performing like they used to. Some women sadly even have to leave their job due to lack of support in the workplace. It’s common to feel self doubt in your own abilities. But what you’re experiencing is a natural hormonal transition and it deserves understanding and support from those around you. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/707c9cf7-5d84-4858-b446-cabea0fdd3ba/menopause+support+group.png Menopause Info - Managing menopause at work https://www.rebalancebysally.com/blog/magnesium-a-natural-ally-for-menopause monthly 0.5 2025-03-21 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/7777e97b-6583-4f37-ad4f-bc32157cc39c/Magnesium+for+menopause Menopause Info - Magnesium: a natural ally for menopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/e4b302d0-b496-4440-99fe-90a4e1e82cc9/Magnesium+bath+for+menopause Menopause Info - Magnesium: a natural ally for menopause - Make it stand out Relaxing Epsom Salt Bath https://www.rebalancebysally.com/blog/essential-oils-for-menopause monthly 0.5 2025-02-12 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/f8ceb870-56f9-495d-bc7f-e8667f68e4f3/Essential+oils+for+menopause.png Menopause Info - Essential oils for menopause - Menopause brings a wide range of symptoms, and every person experiences it differently. With over 40 potential symptoms, it’s understandable that so many people seek natural ways to manage their health and wellbeing. A holistic approach, combining lifestyle changes, nutrition, and essential oils can provide effective relief. I recently had the pleasure of speaking with Helen Wray, a wellness advocate for doTerra, about how essential oils can support menopause symptoms. Helen shared her expertise on how these natural remedies can alleviate discomfort and promote overall well-being. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/2abad5ac-8e83-461f-8d5a-26e5db722bd3/Rosemary+essential+oil+for+menopause+%281%29.png Menopause Info - Essential oils for menopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/7234147d-c725-49e4-b439-1c60da23219b/Peppermint+essential+oil+for+menopause.png Menopause Info - Essential oils for menopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/9acd86a0-8714-4245-b82a-9903d78b2e9b/Essential+oils+for+perimenopause.png Menopause Info - Essential oils for menopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/6ddb1c3e-4f5c-483a-9930-65ad1ce6d349/Essential+oil+for+menopause.png Menopause Info - Essential oils for menopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rebalancebysally.com/blog/banish-the-menopause-january-blues monthly 0.5 2025-01-15 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/9a2e1bc8-4d6d-45a0-8e88-28f1d0d0c19b/Star+jump.jpg Menopause Info - Banish the January Blues - January is often seen as a month of fresh starts, but it can also bring challenges. The festive sparkle has dimmed, the days are cold and dark, and for many people going through menopause, these factors can amplify feelings of low mood and lethargy. However, with the right strategies, you can transform January into a time of renewal and empowerment. As a Health Coach specialising in menopause, I’m here to guide you through practical tips to lift your mood, regain confidence, rediscover your purpose, and embrace 2025 with energy and joy. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/2ba14c64-c1e4-4191-b04f-99a59ec28837/2025+Goals.jpg Menopause Info - Banish the January Blues - Menopause is a transitional phase that can be an opportunity for reflection and reinvention. Finding purpose is key to navigating this chapter with positivity and direction. https://www.rebalancebysally.com/blog/navigating-christmas-during-menopause monthly 0.5 2024-12-09 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/bedf7d14-41ef-4609-adf3-6730431a713f/Xmas+Chaos.png Menopause Info - Navigating Christmas During Menopause - The festive season can be a wonderful time to connect with loved ones, but it can also bring challenges, especially if you're navigating menopause. Hormonal fluctuations, combined with the stress, indulgence, and expectations of Christmas, can amplify symptoms such as hot flushes, anxiety, and sleep disruption. But fear not! With a few mindful strategies, you can enjoy the season while keeping your menopause symptoms in check. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/4c2a9d93-49f6-46b9-8a2a-4d5bcc0a9d4f/Xmas+table.png Menopause Info - Navigating Christmas During Menopause - Menopause can affect metabolism, blood sugar, and digestion, making it harder to handle rich and sugary foods. These healthy swaps allow you to enjoy festive flavours while supporting your health and well-being. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/f8cfc065-4276-4e9a-9713-1a8a699c372f/Mocktails.jpg Menopause Info - Navigating Christmas During Menopause - Try our Festive Mocktail Recipes https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/fd98715f-d5e1-4584-bbd0-3138cdd6acfe/thumbnail.png Menopause Info - Navigating Christmas During Menopause - Try our snowball recipe for sweet treats with a festive feel. Packed with protein to help stabilise blood sugar levels and using dates as a good alternative to refined sugar. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/d477edd3-9621-4786-a7d1-264763d45744/Merry+Christmas+%281%29.png Menopause Info - Navigating Christmas During Menopause https://www.rebalancebysally.com/blog/phytoestrogens-how-they-help monthly 0.5 2024-11-13 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/08322baa-883b-4a16-9d31-aab63c5fd041/Phytoestrogen+image.jpg Menopause Info - phytoestrogens - How they help - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rebalancebysally.com/blog/lifestyle-hacks-to-ease-symptoms monthly 0.5 2024-10-17 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/eff1b684-c732-47fb-bf4d-b4f40bc7e10e/Bath.png Menopause Info - Lifestyle Hacks to ease symptoms - One of the most important lifestyle factors during menopause is effective stress management. As hormonal fluctuations can increase stress sensitivity, finding ways to calm the mind and body is essential. Chronic stress not only exacerbates symptoms like hot flushes, insomnia, and fatigue but also contributes to imbalances in cortisol, which can further disrupt hormone regulation. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/b7a716cb-e569-47ea-b1ba-b611a0a5830d/Exercise.png Menopause Info - Lifestyle Hacks to ease symptoms - Regular physical activity is another cornerstone of managing menopause symptoms. Exercise provides multiple benefits, from boosting mood due to the release of endorphins to improving cardiovascular health and bone density, which are particularly important during menopause as oestrogen levels decline. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/6402e292-b428-475f-9010-320613cf2256/Sleep+%284%29.png Menopause Info - Lifestyle Hacks to ease symptoms - Menopause can disrupt sleep patterns due to night sweats, anxiety, or hormonal imbalances, leading to fatigue and irritability. A focus on sleep hygiene can make a difference in sleep quality: https://www.rebalancebysally.com/blog/nutrition-essentials-for-menopause monthly 0.5 2024-10-14 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/52662fc6-d911-440b-99a4-34d55872f4ce/DSC_8609.jpg Menopause Info - Nutrition Essentials for menopause - Hi, I’m Sally, I’m a Registered Health Coach & Menopause Wellbeing Practitioner. I can help you to improve your menopause symptoms with nutrition and lifestyle. Sally Sidani-Wilkinson, Founder of Re-Balance By Sally Website: www.rebalancebysally.com https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/42c4430d-9521-4d03-ba76-2d8552b6486e/Protein+%283%29.png Menopause Info - Nutrition Essentials for menopause - Good sources of protein include: - 1. Meat, fish, poultry, dairy 2. Eggs 3. Legumes 4. Nuts and seeds 5. Tofu and tempeh https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/828c63db-6b21-4b85-b4e4-67cd090b07e2/Fibre+%281%29.png Menopause Info - Nutrition Essentials for menopause - Foods rich in fibre include: - 1. Whole grains e.g. oats, quinoa, brown rice 2. Fruit 3. Vegetables 4. Legumes 5. Nuts and seeds https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/d00f2d5a-dd8a-41c8-8641-a5ba0a8aadb2/healthy+fats+%281%29.png Menopause Info - Nutrition Essentials for menopause - Good sources of healthy fats include: - 1. Oily fish e.g. salmon, mackerel, sardines 2. Avocado 3. Nuts and seeds 4. Olive oil & coconut oil 5. Full-fat natural yoghurt https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/6845ba03-5704-44b1-84b4-006a157b5315/Phytoestrgens.png Menopause Info - Nutrition Essentials for menopause - Good sources of phytoestrogens include: - 1. Soy products e.g. soybeans, tofu, tempeh 2. Flaxseeds and Sesame seeds 3. Legumes 4. Berries 5. Whole grains e.g. oats, barley, and rye https://www.rebalancebysally.com/blog/yoga-amp-breathwork-for-menopause monthly 0.5 2024-10-07 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/57dd8a08-68be-4908-8dda-84b7df2c2736/Nicky.png Menopause Info - Yoga & Breathwork for menopause - Meet Nicky our Yoga and Breathwork expert: Hello, I’m Nicky. I’m a Menopause Yoga teacher and would like to share some helpful insights, tips and tools with you. Nicky Dye, Creator Director of Claygate Yoga Clinic. Website: www.claygateyogaclinic.co.uk https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/6ce5fac1-45b3-4a48-970d-1c4c79144567/Yoga+.png Menopause Info - Yoga & Breathwork for menopause - Yoga embraces the whole human being - physical, mental, emotional, spiritual and soul, and provides us with an opportunity for self-insight and empowerment. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/5b5fdef5-2ac6-4a3d-94f2-62b439569210/Yoga+class.png Menopause Info - Yoga & Breathwork for menopause - A wonderful aspect of coming together for yoga with women who are also experiencing menopausal symptoms is that it provides a safe and supportive space for us to share our experiences, and to realise that what we may be experiencing is completely normal. I often see women exchanging phone numbers at the end of a yoga workshop so that they can continue to support each other. We’re in this together. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/d749fc29-ce43-41a0-aee0-b366ee643449/Breathwork+2.png Menopause Info - Yoga & Breathwork for menopause - To begin, I recommend noticing the quality of your breath, so that you can be more conscious of physical sensations and emotional states that rise up due to hormonal fluctuations in menopause. Is it fast or slow, deep or shallow, smooth or jagged? The more you befriend your breath and become aware of its natural fluctuations, the easier it is to consciously return to a calmer state. https://www.rebalancebysally.com/blog/holistic-solutions-for-menopause-relief monthly 0.5 2024-10-07 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/6c306fce-23aa-493a-8e2e-aed59c3062e4/women+%288%29.png Menopause Info - Holistic Solutions for Menopause Relief - Navigating the journey of menopause is an experience that can bring about significant changes in both body and mind. It’s a time marked by hormonal shifts, and for many, it comes with both physical and emotional symptoms like hot flushes, mood swings, weight changes, and sleep disturbances. As a health coach specialising in menopause, I’ve had the privilege of working with numerous women, helping them to find relief, balance, and a renewed sense of vitality during their menopause transition. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/c493a694-b4d6-4095-89da-bb4b9d57344a/Nicole+%281%29.png Menopause Info - Holistic Solutions for Menopause Relief - Hi, I’m Nicole Valens, I am a Clinical Hypnotherapist and Psychotherapeutic Counsellor and have been in private practice for 10 years. MindMatters Counselling and Hypnotherapy Nicole Valens BA (hons), MA, OADip, DipHypCS, AdDipPC MNCPS (Acc.). Website www.steppingstoneshypno.com/ https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/bd8331c0-5a64-4474-a8e1-3be31792c063/Hypnotherapy+%281%29.png Menopause Info - Holistic Solutions for Menopause Relief - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/5d13b78e-9728-4ad3-916a-19e98897e78f/Yvette+%281%29.png Menopause Info - Holistic Solutions for Menopause Relief - Hi I’m Yvette Masure. As a practicing Acupuncturist for 30 years .. now semi -retired…. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/41e01af2-74f1-4ce4-9618-75442b2dbe27/Acupuncture.png Menopause Info - Holistic Solutions for Menopause Relief - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rebalancebysally.com/blog/could-stress-be-making-your-menopause-worse monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/c20ee5f1-d316-4e94-b662-36d738ff7d53/Stress+-+car.png Menopause Info - Could stress be making your menopause worse? - Stress is an inevitable part of daily life, but chronic stress (long term) can have detrimental effects on both physical and mental health. During menopause, stress can exasperate symptoms and make the transition more challenging. The hormonal fluctuations that occur during menopause can already cause mood swings and emotional instability. Stress further amplifies these effects, leading to increased irritability, anxiety, and depression. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/2b3e248c-fc1e-4073-abc0-1c1a9009d986/Stress+-+Work.png Menopause Info - Could stress be making your menopause worse? - It’s easy to overlook the signs of stress when you’re caught up in daily life. Often, we don’t realise we’re stressed because we’re so used to feeling busy or overwhelmed that it becomes our normal. Instead of noticing the constant fatigue, or the scattered thoughts, we just keep pushing forward, dismissing these signs as part of life. Stress can manifest subtly—through irritability, difficulty sleeping, or even physical aches that we might attribute to other causes. It’s only when we pause, take a step back, and truly listen to our bodies and minds that we recognise the toll it’s taking. Acknowledging stress is the first step towards managing it; it’s okay to slow down and prioritise our well-being. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/d2f06479-fb17-49a1-8409-10075a24608a/stress+%2811%29.png Menopause Info - Could stress be making your menopause worse? - Long-Term Health Risks: Chronic stress during menopause not only affects immediate symptoms but also poses long-term health risks. Prolonged exposure to stress has been linked to an increased risk of cardiovascular disease, osteoporosis, and cognitive decline, all of which are already heightened concerns for menopausal women. Additionally, stress can weaken the immune system, making you more susceptible to infections and illnesses. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/2a6f9f2c-d79c-43d0-bd40-6d60d0641c28/Yoga+%281%29.png Menopause Info - Could stress be making your menopause worse? - Coping Strategies: Managing stress during menopause is crucial for minimising its impact on quality of life and overall health and well-being. Incorporating stress-reduction techniques such as mindfulness, meditation, deep breathing exercises, yoga, and regular physical activity can help mitigate the effects of stress. Prioritising self-care, maintaining a healthy lifestyle, and seeking support from friends, family, or mental health professionals can also provide valuable coping mechanisms during this transitional phase. https://www.rebalancebysally.com/blog/5-herbs-that-support-menopause monthly 0.5 2024-08-15 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/fb11e7a6-edf7-481f-97f3-523a73d463fa/Herbs.png Menopause Info - 5 Herbs For Menopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rebalancebysally.com/blog/beat-the-bloating monthly 0.5 2024-07-19 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/3c1a3f3a-71c7-47fb-ae8f-f382f65aea8b/Bloating.jpg Menopause Info - Beat the Bloating - Bloating is a common symptom of perimenopause and menopause which can often be uncomfortable and distressing. It was the symptom that I personally suffered with the most and it lasted the longest. I’ve had clients tell me they feel like a super model in the morning but look 8 months pregnant by the evening! As a health coach for menopause, I understand the challenges many women face and the importance of addressing them through holistic approaches, including nutrition and gut health. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/667cb569-953c-4c41-bec7-3b5cd817da30/Fibre+%281%29.jpg Menopause Info - Beat the Bloating Whole grains like oats quinoa, and brown rice Fruits such as apples, berries, and pears Vegetables like broccoli, carrots, and leafy greens Legumes, including beans, lentils, and chickpeas https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/2a5c1dca-16a8-4b49-8877-4179fc189e8e/Probiotics.png Menopause Info - Beat the Bloating - Natural and Greek Yogurt Kefir Sauerkraut Kimchi Miso https://www.rebalancebysally.com/blog/opruevbmcu0z9y92ilu50e20rccwvx monthly 0.5 2024-06-20 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/471f2afa-0c95-49e0-ab91-33b1829e17cb/DSC_8609.jpg Menopause Info - Foods to Boost Mood During Menopause - Food choices can play a crucial role in managing these mood related symptoms. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/5bdb63b1-0c92-4972-bbdd-1b443a7d3917/Turmeric+shots.jpeg Menopause Info - Foods to Boost Mood During Menopause - Turmeric & ginger shots Recipe: - 2 oranges peeled - 2 lemons peeled - 200g ginger, peeled and cut into chunks - 200g turmeric, cut into chunks - Pinch of black pepper - 125ml water 1. Add all the ingredients into a blender and blend until smooth. 2. Pour into shot glass and enjoy 3. Can be stored in a closed container in the fridge for 2 days https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/95b54027-84df-44fe-b4cb-5918c4ece888/SurreyBrandPhotography%2828of161%29.jpg Menopause Info - Foods to Boost Mood During Menopause - How we can help Our Re-Balance By Sally Health Coaching programmes will support you with personalised dietary choices tailored to your specific needs during menopause. We take a holistic approach to improving symptoms with nutrition and lifestyle choices. Review our programmes to find out how we can help you to feel your best again. https://www.rebalancebysally.com/blog/embracing-movement-for-mental-health-during-menopause monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/90d9c2b7-6508-455b-8aca-3e825678e051/Movement.png Menopause Info - Embracing Movement for Mental Health During Menopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/264b63d4-5fb3-4137-be1f-8dd5486db7c7/Movement+2.png Menopause Info - Embracing Movement for Mental Health During Menopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rebalancebysally.com/blog/skincare-during-menopause monthly 0.5 2024-02-17 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/d58b1dbf-bb60-4929-bb77-8f540da9dc94/Gemma+1.png Menopause Info - Skincare during menopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/249c05e6-5b61-4e04-89e2-bf2525a18d07/Gemma+2.png Menopause Info - Skincare during menopause - Not only is what you put on your skin important during menopause, but also what you put in your body. Sally emphasises a nutrient-dense diet, particularly the Mediterranean diet, during menopause. Eating a variety of fruits and vegetables, healthy fats and proteins is crucial for skin health, hormone balance, and overall well-being. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/18fa507e-4b54-4b74-9647-0825ca0b6380/Gemma+3.png Menopause Info - Skincare during menopause - Phytoestrogens are the superfoods of perimenopause and menopause. Phytoestrogens are plant based compounds that act in a similar way to our own body’s oestrogen and therefore help with hormone balance. Oestrogen plays an important role in skin health including supporting skin structure, improving skin dryness and protection against skin damage. Phytoestrogens include lentils, chickpeas, kidney beans, flaxseeds and soya based products such as tofu. I love to add flaxseeds to my porridge in the morning, throw in chickpeas to all my curries and salads and I just love houmous. https://www.rebalancebysally.com/blog/healthy-snacks-amp-party-nibbles monthly 0.5 2023-12-06 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/58cd2f98-9497-40d8-a55c-68a172f1fd06/Party+nibbles.png Menopause Info - Healthy Snacks & party Nibbles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rebalancebysally.com/blog/free-yourself-from-food-cravings monthly 0.5 2023-11-16 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/46b11320-f590-4e9f-9a1e-24d01a6819fe/Cravings+%281%29.png Menopause Info - Free yourself from food cravings - Do you experience food cravings? That feeling of urgency to grab a sugary or salty treat? https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/f9c11de4-8a9e-43e0-b41d-96caa08300ea/Blood+sugar+final.png Menopause Info - Free yourself from food cravings - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rebalancebysally.com/blog/a-guide-to-heart-health-and-menopause monthly 0.5 2023-10-04 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/744acc52-34f7-4700-876a-bdbfe259749b/Heart+health.png Menopause Info - A guide to heart health and menopause - While menopause is a natural process, it can also have a profound impact on heart health. Cardiovascular disease (conditions affecting the heart and blood vessels such as coronary heart disease and strokes) is a leading cause of death amongst women worldwide. The risk of heart attack is 5 times higher post-menopause than before. If you experience early menopause (before age 40) you are at higher risk of premature coronary heart disease. It’s therefore important that we all understand the risk and how to support heart health during perimenopause, menopause and beyond. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/d0a1a253-e541-48c2-b7e8-0fad2db0eca5/heart+healthy+diet.png Menopause Info - A guide to heart health and menopause - Following a healthy, active lifestyle can help support a healthy heart and overall health and well-being. https://www.rebalancebysally.com/blog/the-power-of-protein-for-menopause monthly 0.5 2024-02-15 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/b9876b73-8d6d-4fe7-9bbd-bca6a4b5abb5/Power+of+protein+%281%29.png Menopause Info - The power of protein for menopause - I’m often asked for my top tips on nutrition for menopause. The simplest answer is eating a balanced whole food diet, with good quality sources of protein, plenty of fruits and vegetables, whole grains, nuts, seeds and healthy fats and minimise ultra-processed foods. If we want to drill down further, one of the things that might have the biggest impact is eating good quality protein with every meal. So, let’s take a look at protein in more detail. Protein plays an important role for our overall health and specifically to menopause, eating protein with every meal has many benefits. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/f02d82eb-5e71-4038-92eb-1d12fcd87b52/protein+chart.png Menopause Info - The power of protein for menopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rebalancebysally.com/blog/top-tips-for-hot-flushes-amp-night-sweats monthly 0.5 2023-08-07 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/5c11262d-b9e1-4a62-ab0d-9d85f3f52919/hot+flush+2.png Menopause Info - TOp TIPS For hot flushes & night sweats Hot flushes and night sweats are common in menopause and it’s a natural part of life that we shouldn’t feel embarrassed about. The good news is that there are things we can do to manage hot flushes and reduce the frequency and intensity of them. https://www.rebalancebysally.com/blog/why-is-gut-health-important-for-menopause monthly 0.5 2023-07-04 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/31ebe88f-2864-4999-a067-5285cfd02d6c/gut+health.png Menopause Info - why is gut health important for menopause? - Maintaining good gut health is important for overall health and well-being, and it’s especially important during menopause. The decline of oestrogen levels during perimenopause and menopause has a negative impact on the diversity of the gut microbiome (the community of microorganisms that live in the digestive system). This change may result in an imbalance of good bacteria and harmful bacteria in the gut, potentially affecting digestion, immune function, mood and metabolism. If, like many women, you’re struggling with menopause symptoms such as mood swings, weight gain, sleep problems, bloating or constipation then read on …… https://www.rebalancebysally.com/blog/are-fats-good-or-bad monthly 0.5 2023-06-02 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/003a2ac7-758c-43ae-8b6a-e3bd87d6b370/Fats.png Menopause Info - are fats good or bad? Fats have had a lot of bad press over the years and there is a lot of confusing information out there. So, are fats good or bad for us? Well, the simple answer is …. it depends ….. because not all fats are equal! There are several different types of fats, and each has a unique effect on the body. Some fats are beneficial and necessary for overall health, while others can be harmful when consumed in excess. During the menopause transition, the body goes through significant hormonal changes, and consuming the right types of fats can help support hormone balance and overall health and well-being. Let’s start by taking a look at the different types of fat: https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/e0268a1a-b59a-42b2-887a-2b75f57b068a/healthy+fats+%281%29.png Menopause Info - are fats good or bad? https://www.rebalancebysally.com/blog/how-to-create-a-menopause-friendly-workplace monthly 0.5 2023-05-03 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/ba3890b1-4efd-4d25-bcb5-0df86bb6d529/workplace+%281%29.png Menopause Info - How to create a menopause friendly WOrkplace 75% of women are affected by menopause symptoms with 25% of women experiencing severe and debilitating symptoms. The stats around menopause in the workplace make for shocking reading. One in ten women leave their jobs due to symptoms and one in five take time off work to deal with symptoms. What’s more, a huge 72% of women in menopause feel unsupported at work. But it doesn’t have to be this way. Menopausal women are the fastest growing demographic in the workplace, yet there is still much stigma and lack of support from employers. It’s therefore essential that everyone in the workplace understands the signs and symptoms of menopause and the impact they can have on a woman’s health, happiness and performance at work. Once these are understood, you can begin to make your workplace menopause friendly and ensure you don’t lose valuable, experienced employees. https://www.rebalancebysally.com/blog/forget-google-its-time-to-talk-with-a-health-coach monthly 0.5 2023-04-02 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/c4f7b413-f87b-4dc6-972a-64f1cca68b9b/Person+using+Google.jpg Menopause Info - Forget Google - It's Time to Talk with a Health Coach - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/7152c853-731b-4faa-9584-0d9287402c5b/Spread+of+healthy+food+and+drink.jpg Menopause Info - Forget Google - It's Time to Talk with a Health Coach - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rebalancebysally.com/blog/5-ways-exercise-helps-with-menopause-symptoms monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/e44af21f-cb89-46d1-9fa2-8ccd8561985a/Outdoor+exercise+equipment.jpg Menopause Info - 5 Ways Exercise Helps with Menopause Symptoms - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rebalancebysally.com/blog/5-reasons-youre-not-losing-weight monthly 0.5 2024-06-06 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/487f65ea-ed6b-4204-b5b3-8036b4fe12a9/Not+losing+weight.png Menopause Info - 5 reasons why you’re not losing weight - Have you been told that to lose weight all you need to do it eat less and exercise more? Well, it’s actually not true and this theory is based on an outdated myth that all calories are equal – they’re not! https://www.rebalancebysally.com/blog/winter-immune-boosters monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/dfd3519a-3b07-4ab6-bb90-f43eae654e0b/Sneeze.png Menopause Info - Winter Immune Boosters - It’s that time of year again when everyone seems to be going down with coughs and colds. So let’s take a look at how we can help prevent sickness through the winter months and feel on top of the world as the dark evenings set in. https://www.rebalancebysally.com/blog/why-do-we-gain-weight-durinig-menopause-and-how-to-lose-it monthly 0.5 2024-06-06 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/3932e9fe-61fa-446a-ae8a-ae15ab0e5887/weight+gain.jpg Menopause Info - Why does menopause cause weight gain? And how to lose it - Metabolism Oestrogen decline Stress Blood sugar imbalance Lack of sleep https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/76f40fbb-fa61-48b0-9936-d782bdc06bd1/Blood+sugar+final.png Menopause Info - Why does menopause cause weight gain? And how to lose it https://www.rebalancebysally.com/blog/the-truth-about-sugar monthly 0.5 2023-03-07 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/da41d1ba-a269-4b8c-9b79-8032c54dc1fb/sugar+%282%29.png Menopause Info - The truth about sugar There seems to be more and more books and articles coming out about ‘HOW TO QUIT SUGAR’ but it seems to be a very controversial topic. I’ve just seen on Facebook that the Alzheimer’s society are doing a ‘Quit Sugar’ for November fundraising campaign to raise money for their fantastic charity. It received a barrage of comments, both positive and negative. Some people were saying it’s a great initiative to raise money while improving your health. Others were saying it’s triggering for eating disorders or why quit something that makes you feel good. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/76f9a31c-f835-4f67-ad5c-79a3f221e31e/ReBalance+Diagrams_1.png Menopause Info - The truth about sugar https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/b2ad01dd-9442-4b9f-a162-ec70fa1c93b1/Food+label+%28Business+card%29.png Menopause Info - The truth about sugar - What to look for on packaging Look at the labels on food to see how much sugar it contains. There is usually a traffic light system indicating Green for low, amber for medium and red for high sugar content on the front of pack. When looking at the ingredient list on the packaging, the nearer the beginning of the list sugar is, the more sugar the product contains. 22g sugar per 100g is considered high 5g sugar per 100g is low The NHS recommends women shouldn’t eat more than 25g sugar per day (which is 6 teaspoons) and children 19g https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/2ab7568c-5723-49ba-8d05-0600d8271a45/Swap+%282%29.png Menopause Info - The truth about sugar https://www.rebalancebysally.com/blog/how-a-high-fibre-diet-can-help-your-menopause-symptoms monthly 0.5 2023-03-07 https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/4676b79b-8a13-4cb6-a753-6e13401da551/Fibre+%281%29.jpg Menopause Info - How a high fibre diet can help your menopause symptoms - Why is fibre so important for our health? So often we hear people telling us to eat more fibre, but do we know why? Firstly, eating plenty of fibre is important for a healthy gut as it feeds good bacteria which supports immune health, benefits mood and aids metabolic health. A high fibre diet also helps reduce the risk of Type 2 diabetes, bowel cancer, strokes and heart disease. 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I love going to food festivals, trying the latest restaurants and I’m a passionate cook always trying out tasty new recipes. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/b76634fa-c4ab-43fd-954d-347a3192e9dd/DSCN5554+%281%29.JPG About Sally I love being active, from climbing Mount Kilimanjaro, to running in the woods and paddle boarding on the Thames. I started yoga a few years ago and after years of saying “it’s not for me” I now love it! Movement and exercise are so important to health and feeling energised especially during perimenopause and menopause. Finding something fun, that you enjoy is the key. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/edec18a9-677e-4bae-a68d-a18be2e0342e/SurreyBrandPhotography%28141of161%29.jpg About Sally I’m originally from Yorkshire but now live in Woking, Surrey with my husband and step son. I have a passion for travel and have visited every continent except Antarctica (which is still on the bucket list). I lived in Hong Kong for a few years which gave me a wonderful insight into the Asian culture and of course delicious, healthy food. https://www.rebalancebysally.com/health-coaching daily 0.75 2024-04-08 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg About Health Coaching https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg About Health Coaching https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/10a06991-672c-4c87-8f2a-2f7779b53a8e/SurreyBrandPhotography%28150of161%29.jpg About Health Coaching What is a health coach? As a Health Coach I partner with you to define achievable health goals. I support you to make step by step sustainable nutrition and lifestyle changes to help you regain your energy and zest for life and enhance your whole-health and well-being. I truly understand that you are individual and unique. I therefore personalise your health plan specifically to your symptoms, your health history and your preferences and empower you to make choices that positively impact your future health. https://images.squarespace-cdn.com/content/v1/627269db18ad3b76bc85f7fd/77ef25e1-a4e9-47e6-b554-c0ed0a74d177/SurreyBrandPhotography%2828of161%29.jpg About Health Coaching - I’ll be there for you every step of the way to help motivate you, keep you on track and help you to celebrate your wins. There’s so much information available on perimenopause, menopause, weight loss, nutrition, what to eat and what not to eat, and a plethora of exercise content, it can all get very confusing. 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