Hit the reset button in January

The holiday season often brings with it plenty of festive drinks, from sparkling prosecco to cosy cocktails. While enjoying a tipple is very much part of the celebrations, it’s helpful to stay aware of how alcohol can influence your health and overall wellbeing. Alcohol, especially when enjoyed a little too freely, can have several effects on the body: • It can unsettle your blood sugar. Alcohol may cause your blood sugar to drop by interrupting the liver’s ability to release stored glucose. This can leave you feeling shaky, tired, or unusually hungry later on. • It can increase your appetite and lower your inhibitions. This combination often leads to overindulging in high-calorie or sugary festive treats, which can create further swings in blood sugar and energy levels. • It can disrupt your sleep. Even a small amount of alcohol can affect the quality of your rest, leaving you feeling less refreshed the next day. • It places extra strain on the liver. Your liver works hard to process alcohol, slowing down other vital functions such as hormone balance and digestion. • It can add to inflammation in the body. This may leave you feeling bloated, sluggish, or simply not at your best. Festive Non-Alcoholic Alternatives If you’d like to cut back without feeling you’re missing out, there are plenty of delicious alcohol-free options to enjoy: • Sparkling water with fresh citrus and mint • Spiced herbal teas (cinnamon, orange, clove) • Alcohol-free fizz or 0% wines • Kombucha served in a champagne flute • Warm apple cider with festive spices And here are two simple, restorative mocktail recipes perfect for the season: Cranberry Sparkle Mocktail A light, refreshing drink that feels wonderfully festive. Ingredients: ● 60ml cranberry juice (no added sugar if possible) ● ½ lime, freshly squeezed ● Sparkling water ● A few fresh cranberries or a sprig of rosemary to garnish Method: Fill a glass with ice, add the cranberry juice and lime, top with sparkling water, and finish with your garnish. Crisp, colourful and beautifully seasonal. Spiced Orange & Ginger Cooler A warming but refreshing option with a gentle zing. Ingredients: ● 100ml fresh orange juice ● 50ml ginger ale or ginger kombucha ● 1 cinnamon stick ● Orange slice to garnish Method: Pour the orange juice over ice, add the ginger ale, and stir gently with the cinnamon stick. Garnish with an orange slice for a cosy, Christmas glow in a glass.

Enjoying the festive season doesn’t need to mean feeling deprived or worrying about gaining weight. This Christmas Survival Guide is here to help you steer through the celebrations with ease—offering simple strategies, clever swaps, and tempting healthier options, so you can step into the new year feeling comfortable and confident in your choices. 1. Let go of the idea of dieting over Christmas. Instead, aim to maintain your weight. It’s far more realistic, more achievable, and allows you to enjoy the season without feeling restricted or tempted to rebel. 2. Choose your festive drinks wisely. Try to avoid creamy or very sweet options, and enjoy your drinks with food to help soften the impact of sugars on your bloodstream. 3. Don’t arrive at a party hungry. A light, balanced snack beforehand will help you make more mindful choices once you’re there. 4. Keep moving. Even if your usual classes pause for Christmas, try alternative ways to stay active—brisk walks with family or friends are lovely at this time of year and especially helpful after meals for keeping blood sugar balanced. 5. Stay well-hydrated. Drinking plenty of water can help prevent overeating and will also help you feel far better the following day. 6. Don’t forget yourself in the festive whirlwind. Your routine may feel a bit upside-down, but taking a few minutes to think ahead and plan your meals means you’ll still have good choices available at home. It’s such a shame to go off track simply because the only options in the cupboard aren’t the ones you want—easily avoided with a touch of preparation. 7. Above all, be kind to yourself. If you do overindulge, enjoy it for what it is—one moment in a joyful season—and gently bring yourself back to your usual habits afterwards.

Perimenopause can feel like someone’s quietly moved the goalposts on your body—what used to work suddenly doesn’t, cravings creep in out of nowhere, and your energy can swing about like the British weather. But with a few simple, sustainable habits, it’s absolutely possible to feel strong, balanced, and more in control of your body again. This guide brings together practical, science-backed strategies that fit into real life—not perfection, not punishing workouts, not tiny portions of joyless food. Just sensible habits that support your hormones, metabolism, and help burn fat. 1. Aim for 30g of Fibre Each Day Why it matters: It keeps you comfortably full, supports your gut and hormones, steadies your blood sugar, and helps take the edge off cravings. How to do it: Pop raspberries, oats, chia seeds, or a bit of avocado into your daily meals. 2. Lift Weights 2–4 Times a Week Why it matters: Resistance training helps prevent muscle loss, improves insulin sensitivity, and boosts your resting calorie burn. How to do it: Prioritise compound movements—squats, deadlifts, presses, rows—and gradually increase the challenge over time. 3. Keep Blood Sugar Steady with Smart Carb Choices Why it matters: Menopause can make you more insulin-resistant, which encourages fat to gather around the middle. How to do it: Opt for whole-food carbohydrates—vegetables, berries, legumes, whole grains—and pair them with protein and healthy fats. A 10-minute post-meal walk works wonders. A tablespoon of apple cider vinegar before carb-heavy meals may also help. 4. Mind Your Stress Levels and Prioritise Recovery Why it matters: Higher cortisol (very common during menopause) can encourage fat storage, especially around the waist. How to do it: Include gentle daily movement, deep breathing, proper sleep, and plenty of recovery time—especially after tougher sessions. Even a quiet 5–10-minute meditation with a calming mantra (such as “Even if this doesn’t go as planned, I am safe”) can settle your nervous system. 5. Eat Sufficient Protein for Muscle, Metabolism & Craving Control Why it matters: Protein supports muscle maintenance and growth—key for staying strong, boosting daily calorie burn, and achieving that “toned” look. It also keeps you fuller for longer and helps reduce cravings. How to do it: Aim for a good source of protein at every meal—fish, eggs, Greek yoghurt, lentils, tofu, chicken, or high-quality protein powders if needed. 6. Track Your Intake—Without Getting Bogged Down by It Why it matters: Hormonal shifts can make it surprisingly easy to overeat, even when you’re choosing wholesome foods. Hitting the right balance of protein, fats, and carbohydrates can transform how you look and feel—more muscle, less fat, steadier hormones, and better energy. How to do it: Use macro tracking or mindful eating to stay in a gentle calorie deficit while still nourishing yourself properly. Make sure your numbers suit you and your goals. 7. Increase Your Daily Steps by 2,000 Why it matters: Gentle movement burns calories, lowers stress, helps with sleep, and supports overall health—without taxing your body. How to do it: Go for three brisk 20-minute walks—around the block, through the garden, or even around the office. If you’re mostly sat down during the day, a walking pad can be a game-changer.

If you’ve been feeling tired, snacky, or stuck with weight that just won’t budge—especially around the middle—you’re absolutely not alone. And while it’s easy to blame age, hormones, stress, or “just the way things are now,” there’s often one surprisingly simple reason behind it all… You’re not eating enough protein. Before you roll your eyes and imagine a bodybuilder’s chicken-and-broccoli diet, hear me out. Protein isn’t about being “hardcore” or living off shakes. It’s about giving your body what it genuinely needs to function properly—particularly during midlife and menopause, when everything shifts a bit behind the scenes. Let’s break it down in a calm, no-nonsense way. Why Protein Is So Crucial During Midlife As we get older, muscle naturally begins to decline—a process called sarcopenia. And unfortunately, hormone changes (hello, oestrogen!) speed this up. Less muscle means: ● lower metabolism ● less strength ● more stubborn fat—often around the middle ● more fatigue ● more cravings Not exactly ideal. Protein helps counter all of this. It supports your muscles, keeps your metabolism ticking along, balances your blood sugar, and keeps you full for longer so you’re not rummaging through the biscuit tin at 3pm. The Signs You’re Not Getting Enough Protein Most women are eating far less than they think. A few clues you might be under-eating protein: ● You feel hungry again not long after meals ● Afternoon cravings hit hard ● You feel “soft” even when the scale is steady ● You’re losing strength or struggling to build muscle ● You’re constantly tired ● Your weight sticks around your waist despite dieting Sound familiar? How Much Protein Do You Actually Need? A simple guide: aim for at least 30g of protein per meal, and possibly a high-protein snack if you need it. That might sound like a lot, but once you start paying attention, it’s completely doable. Easy Ways to Increase Protein Without Feeling Like You’re on a Diet This isn’t about forcing down dry chicken or chugging protein shakes (though a good shake can help!). It’s about weaving protein into your day in a way that feels natural, tasty, and sustainable. A few simple swaps and additions: ● Add Greek yoghurt or cottage cheese to breakfast ● Choose eggs more often ● Add beans or lentils to soups, salads, and stews ● Swap toast for eggs on wholegrain bread ● Add a scoop of protein powder to smoothies or porridge ● Choose tuna, salmon, or chicken instead of low-protein options ● Snack on edamame, yoghurt, boiled eggs, or hummus rather than crisps Small shifts, big differences. What Happens When You Start Eating Enough Protein Within a couple of weeks, many women notice: ● more steady energy throughout the day ● fewer cravings, especially sugar ● better muscle tone (that “held together” feeling) ● easier fat loss, especially around the middle ● improved mood and focus ● better recovery from exercise In short: you feel more like you again. The Bottom Line If you’re doing “everything right” but still feeling tired, hungry, and stuck with belly fat, don’t jump into another restrictive diet. Start with protein. It’s one of the simplest, most effective changes you can make for your metabolism, hormones, and long-term health.  Eat more protein—your future self will thank you.

Breakfast sets the tone for your whole day. Skip it, or opt for a sugary option, and you’re likely to hit 10am with low energy, cravings, and mid-morning munchies that leave you reaching for biscuits or chocolate. The good news? It doesn’t have to be complicated. A simple, warming bowl of cinnamon fruit porridge can keep you full, balance blood sugar, and give your gut a little love—all while tasting absolutely delicious. And here’s the best part: it’s easy, quick, and totally customisable to your favourite fruits and seeds. Cinnamon Fruit Porridge Recipe Serves 1 Ingredients: ● 40g whole porridge oats ● 1 scoop of protein powder ● ½–1 tsp ground cinnamon ● 1 tbsp essential seed mix (pumpkin, sunflower, chia, flax… whatever you like!) ● Plus any berries or fruit, chopped or grated Method: 1. Place the oats in a pan and cover with water or milk. 2. Bring to the boil, then gently simmer, stirring occasionally until the porridge thickens and the oats soften. 3. Stir in the protein powder, cinnamon, seed mix, and fruit—or just scatter them on top for a pretty, tasty finish. Why This Breakfast Works for You ● Protein & Seeds: Adding seeds protein and seeds for healthy fats, helps to stabilise blood sugar and keep you full for longer. ● Oats: Whole oats release energy slowly, keeping those mid-morning cravings at bay. ● Fruit: Provides fibre, vitamins, and antioxidants to support your gut and overall health. ● Cinnamon: Not just delicious—cinnamon can help with blood sugar balance. This is a breakfast that’s genuinely satisfying, supports your metabolism, and keeps you energised until lunch. Plus, it’s flexible—switch up the fruits or seeds to keep it interesting. Tips to Make It Even Better ● Top with a dollop of Greek yoghurt or a splash of milk for extra protein. ● Use frozen berries if fresh aren’t available—they work perfectly and add natural sweetness. ● Make a bigger batch of oats in the evening for a quick breakfast the next morning. A bowl of cinnamon fruit porridge is more than just a tasty start to your day—it’s a simple habit that keeps energy up, cravings down, and your metabolism happy.

Oestrogen often gets a bad reputation, blamed for PMS, fibroids, or breast cancer. But the truth? Oestrogen is essential for nearly every system in your body, from your bones and heart to your brain, gut, and skin. Understanding it is key to managing hormonal health—especially during perimenopause, menopause, or while on HRT. The Different Types of Oestrogen There isn’t just one: ● Estradiol (E2): Most potent, dominant before menopause. ● Estrone (E1): Weaker, produced in fat tissue, especially after menopause. ● Estriol (E3): Mild, important during pregnancy. ● Estetrol (E4): Produced by the fetal liver during pregnancy. Each plays a role depending on life stage and hormonal needs. Where Oestrogen Comes From Premenopause: Mainly the ovaries, fluctuating with your cycle. Postmenopause: Fat tissue, adrenal glands, and other tissues convert precursors into weaker oestrogens. Even in small amounts, these help maintain balance. Signs of Imbalance High oestrogen: Breast tenderness, heavy periods, mood swings, bloating, weight on hips/thighs. Low oestrogen: Hot flushes, night sweats, brain fog, low libido, belly fat, bone loss, joint pain. Oestrogen Detox Matters After oestrogen does its job, it must be safely eliminated. Poor detox can lead to: ● Build-up of harmful metabolites ● Hormonal imbalances and inflammation ● Symptoms like bloating, heavy periods, and weight gain Supporting the liver, gut, and elimination pathways is key. Eat fibre, cruciferous veg, stay hydrated, and nurture your microbiome. Testing Can Help Functional tests like the DUTCH test or stool analysis can reveal how well your body processes and clears oestrogen, especially if you’re perimenopausal, menopausal, or on HRT. The Bottom Line Oestrogen is vital, but balance is everything. Proper detox, gut support, and testing where needed can help you maintain healthy levels, prevent unwanted symptoms, and support overall wellbeing.

If you’ve been feeling unusually tired, struggling to shift weight no matter what you do, or finding it hard to concentrate lately, your thyroid could be calling out for some love. Many women notice thyroid changes as they move through perimenopause, but often it’s brushed off as “just hormones” or “getting older.” The truth is, your thyroid is affected by hormonal shifts — and understanding that connection can make a huge difference in how you feel. Let’s unpack why your thyroid might start to struggle during perimenopause and what you can do to support it naturally through food and lifestyle. What Your Thyroid Actually Does Your thyroid is a small, butterfly-shaped gland that sits at the base of your neck. Despite its size, it plays a big role in your wellbeing. It controls how your body uses energy — your metabolism — and influences everything from body temperature and mood to digestion, hair health, and weight. When your thyroid is working well, you feel energised, focused, and balanced. But when it starts to slow down (a condition known as hypothyroidism), things can feel a bit sluggish — both physically and mentally. Why the Thyroid Can Struggle During Perimenopause Perimenopause is a time of big hormonal shifts — especially in oestrogen and progesterone — and these changes can have a knock-on effect on thyroid function. Here’s how: 1. Oestrogen affects thyroid hormone availability Oestrogen increases the amount of a protein called thyroid-binding globulin (TBG), which binds to thyroid hormones and makes them less available for your cells to use. This means you might have “normal” thyroid hormone levels on paper but still feel low in energy. 2. Progesterone supports thyroid function During perimenopause, progesterone naturally declines. Lower progesterone can lead to increased inflammation and stress on the thyroid. 3. Adrenal stress When you’re constantly on the go or under pressure, your adrenal glands pump out more cortisol. High cortisol can suppress thyroid function — another reason stress management becomes so important in midlife. 4. Nutrient depletion Years of stress, dieting, caffeine, and a busy lifestyle can deplete key nutrients your thyroid relies on, like selenium, zinc, and iodine. 5. Autoimmune factors Women are more likely than men to develop autoimmune thyroid conditions, such as Hashimoto’s thyroiditis, particularly during hormonal transitions like perimenopause. Common Signs Your Thyroid Might Be Under Pressure If your thyroid is struggling, you might notice: ● Feeling tired or sluggish (even after a good night’s sleep) ● Unexplained weight gain or difficulty losing weight ● Cold hands and feet ● Brain fog or trouble concentrating ● Thinning hair or dry skin ● Constipation or slower digestion ● Low mood or anxiety ● Irregular or heavy periods If several of these sound familiar, it’s worth speaking with your GP or a qualified health practitioner about thyroid testing. Nutrition to Support a Healthy Thyroid Your thyroid needs the right nutrients to make and activate thyroid hormones. Here are some foods and nutrients that really help: Iodine Essential for making thyroid hormones. You’ll find it in sea vegetables (like nori and kelp), fish, eggs, and dairy. A little goes a long way — too much iodine can actually stress the thyroid, so don’t overdo supplements unless advised. Selenium Helps convert inactive thyroid hormone (T4) into its active form (T3). Great sources include Brazil nuts (just 2–3 a day is enough), tuna, sardines, and eggs. Zinc Supports hormone production and immune health. Found in pumpkin seeds, seafood, beef,and lentils. Iron Low iron can interfere with thyroid hormone production. Include lean red meat, lentils, spinach, and pumpkin seeds. Protein Your thyroid hormones travel through your blood attached to proteins, so regular protein intake helps keep them stable. Include eggs, poultry, fish, tofu, beans, and lentils in each meal. Support your liver and gut Your liver converts thyroid hormones into their active form, and your gut helps eliminate what your body no longer needs. Eat plenty of fibre (fruit, veg, whole grains, legumes) and cruciferous vegetables like broccoli and kale — cooked if you’re worried about goitrogens (compounds that can interfere with iodine uptake in very large amounts). Lifestyle Tips for a Happy Thyroid Nutrition is just one part of the picture. Your thyroid also loves: ● Restful sleep: Aim for 7–8 hours; your thyroid repairs itself while you sleep. ● Stress reduction: Gentle movement, meditation, or time in nature can lower cortisol and take pressure off your thyroid. ● Balanced exercise : Over-exercising can suppress thyroid function. Mix strength training, walking, and yoga rather than intense cardio every day. ● Limit toxins: Reduce exposure to chemicals in plastics and household products. Use glass containers and natural cleaning products where possible. ● Stay hydrated: Your body needs water to transport hormones and nutrients effectively. The Bottom Line Perimenopause can be a tricky time for your thyroid — but understanding the connection means you can take action early. If you’ve been feeling unlike yourself lately, don’t just push through it. Listen to your body, check in with your GP or a nutrition professional, and start supporting your thyroid through nourishing food, gentle movement, and proper rest. Your thyroid thrives on balance — and so do you.

If you’ve been feeling unusually tired, struggling to shift weight no matter what you do, or finding it hard to concentrate lately, your thyroid could be calling out for some love. Many women notice thyroid changes as they move through perimenopause, but often it’s brushed off as “just hormones” or “getting older.” The truth is, your thyroid is affected by hormonal shifts — and understanding that connection can make a huge difference in how you feel. Let’s unpack why your thyroid might start to struggle during perimenopause and what you can do to support it naturally through food and lifestyle. What Your Thyroid Actually Does Your thyroid is a small, butterfly-shaped gland that sits at the base of your neck. Despite its size, it plays a big role in your wellbeing. It controls how your body uses energy — your metabolism — and influences everything from body temperature and mood to digestion, hair health, and weight. When your thyroid is working well, you feel energised, focused, and balanced. But when it starts to slow down (a condition known as hypothyroidism), things can feel a bit sluggish — both physically and mentally. Why the Thyroid Can Struggle During Perimenopause Perimenopause is a time of big hormonal shifts — especially in oestrogen and progesterone — and these changes can have a knock-on effect on thyroid function. Here’s how: 1. Oestrogen affects thyroid hormone availability Oestrogen increases the amount of a protein called thyroid-binding globulin (TBG), which binds to thyroid hormones and makes them less available for your cells to use. This means you might have “normal” thyroid hormone levels on paper but still feel low in energy. 2. Progesterone supports thyroid function During perimenopause, progesterone naturally declines. Lower progesterone can lead to increased inflammation and stress on the thyroid. 3. Adrenal stress When you’re constantly on the go or under pressure, your adrenal glands pump out more cortisol. High cortisol can suppress thyroid function — another reason stress management becomes so important in midlife. 4. Nutrient depletion Years of stress, dieting, caffeine, and a busy lifestyle can deplete key nutrients your thyroid relies on, like selenium, zinc, and iodine. 5. Autoimmune factors Women are more likely than men to develop autoimmune thyroid conditions, such as Hashimoto’s thyroiditis, particularly during hormonal transitions like perimenopause. Common Signs Your Thyroid Might Be Under Pressure If your thyroid is struggling, you might notice: ● Feeling tired or sluggish (even after a good night’s sleep) ● Unexplained weight gain or difficulty losing weight ● Cold hands and feet ● Brain fog or trouble concentrating ● Thinning hair or dry skin ● Constipation or slower digestion ● Low mood or anxiety ● Irregular or heavy periods If several of these sound familiar, it’s worth speaking with your GP or a qualified health practitioner about thyroid testing. Nutrition to Support a Healthy Thyroid Your thyroid needs the right nutrients to make and activate thyroid hormones. Here are some foods and nutrients that really help: Iodine Essential for making thyroid hormones. You’ll find it in sea vegetables (like nori and kelp), fish, eggs, and dairy. A little goes a long way — too much iodine can actually stress the thyroid, so don’t overdo supplements unless advised. Selenium Helps convert inactive thyroid hormone (T4) into its active form (T3). Great sources include Brazil nuts (just 2–3 a day is enough), tuna, sardines, and eggs. Zinc Supports hormone production and immune health. Found in pumpkin seeds, seafood, beef,and lentils. Iron Low iron can interfere with thyroid hormone production. Include lean red meat, lentils, spinach, and pumpkin seeds. Protein Your thyroid hormones travel through your blood attached to proteins, so regular protein intake helps keep them stable. Include eggs, poultry, fish, tofu, beans, and lentils in each meal. Support your liver and gut Your liver converts thyroid hormones into their active form, and your gut helps eliminate what your body no longer needs. Eat plenty of fibre (fruit, veg, whole grains, legumes) and cruciferous vegetables like broccoli and kale — cooked if you’re worried about goitrogens (compounds that can interfere with iodine uptake in very large amounts). Lifestyle Tips for a Happy Thyroid Nutrition is just one part of the picture. Your thyroid also loves: ● Restful sleep: Aim for 7–8 hours; your thyroid repairs itself while you sleep. ● Stress reduction: Gentle movement, meditation, or time in nature can lower cortisol and take pressure off your thyroid. ● Balanced exercise : Over-exercising can suppress thyroid function. Mix strength training, walking, and yoga rather than intense cardio every day. ● Limit toxins: Reduce exposure to chemicals in plastics and household products. Use glass containers and natural cleaning products where possible. ● Stay hydrated: Your body needs water to transport hormones and nutrients effectively. The Bottom Line Perimenopause can be a tricky time for your thyroid — but understanding the connection means you can take action early. If you’ve been feeling unlike yourself lately, don’t just push through it. Listen to your body, check in with your GP or a nutrition professional, and start supporting your thyroid through nourishing food, gentle movement, and proper rest. Your thyroid thrives on balance — and so do you.

Perimenopause can feel like a hormonal rollercoaster. If you’re starting to notice changes in your mood, energy, or periods, you’re definitely not alone. One of the most common issues I see during this time is something called oestrogen dominance. You might not have heard of it before, but it’s a really important piece of the puzzle when it comes to understanding what’s happening with your body. So let’s look at what oestrogen dominance actually is, why it often shows up in perimenopause, and what you can do to feel more balanced and in control again. What Exactly Is Oestrogen Dominance? Oestrogen is one of our main female hormones – it keeps our bones strong, supports our heart, gives us healthy skin, and even affects our mood and energy levels. Normally, it works hand-in-hand with another key hormone - progesterone. During perimenopause, both hormones start to decline but oestrogen doesn’t do this in a linear fashion. It can be very erratic. Oestrogen dominance happens when there’s more oestrogen around compared to progesterone – even if your oestrogen levels aren’t actually “high”. Signs You Might Have Oestrogen Dominance Every woman’s experience is different, but here are some common clues that oestrogen might be high compared to progesterone: ● Heavier, longer, or more irregular periods ● Tender or swollen breasts ● Bloating and water retention ● Mood swings or anxiety ● Weight gain, especially around your hips and thighs ● Fatigue or feeling “wiped out” ● Headaches or migraines ● Low sex drive ● Trouble sleeping Sound familiar? If you’ve ticked off a few of these, it could be a sign that your hormones are out of sync. Why It Happens During Perimenopause In perimenopause, your hormone levels start to fluctuate rather than decline in a straight line. Some months you might ovulate, others you might not. When you don’t ovulate, your body doesn’t make as much progesterone – which means oestrogen can easily become dominant.  A few other factors can make things worse: ● Stress: High stress raises cortisol, which can suppress progesterone. ● Diet and lifestyle: Too much sugar, alcohol, or processed food can slow your liver’s ability to clear out excess hormones. ● Environmental exposure: Chemicals in plastics, cosmetics, and cleaning products (called xenoestrogens) can mimic oestrogen in the body. ● Body fat: Fat cells produce oestrogen, so carrying extra weight can tip the balance further. Basically, it’s the perfect storm – fluctuating hormones, modern life stress, and environmental overload. How to Support Hormone Balance Naturally The good news? You have a lot of power to support your hormones through the way you eat, move, and live. Small changes can make a big difference. 1. Eat plenty of fibre Fibre helps your body clear out old oestrogen. Load up on whole grains, beans, lentils, fruit, and veg – aiming for around 30g per day. 2. Add cruciferous veg Broccoli, cauliflower, kale, Brussels sprouts, and cabbage contain compounds (sulforaphane) that help your liver process oestrogen more efficiently. My particular favourite is broccoli sprouts as a powerhouse of sulforaphane! 3. Choose healthy fats Include omega-3 fats from salmon, mackerel, flaxseeds, chia seeds, and walnuts. These support hormone production and keep inflammation down. 4. Balance your blood sugar Include protein with every meal (think eggs, chicken, tofu, lentils) to keep your energy and mood steady. 5. Go easy on alcohol and sugar They can add pressure to your liver – and that’s the organ that processes your hormones. 6. Stay hydrated It sounds simple, but water helps your body flush out excess hormones and keeps digestion moving smoothly. Lifestyle Shifts That Make a Difference Nutrition is key, but your lifestyle plays a huge role too. Here are a few small but powerful tweaks: ● Reduce stress: Even 5 minutes of deep breathing, stretching, or quiet time can calm cortisol and support progesterone. ● Move your body: Walking, yoga, and strength training all support hormone balance and liver health. ● Sleep well: Your hormones reset while you sleep, so aim for 7–8 hours a night. ● Watch your products: Switch to natural skincare, avoid heating food in plastic, and use glass or stainless-steel containers. When to Get a Bit More Support If you’re struggling with persistent symptoms, or you’re unsure whether oestrogen dominance might be affecting you, it’s worth chatting to a qualified practitioner. They can help with testing, tailor your nutrition plan, and guide you through the right supplements or lifestyle changes for your body. Perimenopause can be a confusing time, but it’s also an opportunity to tune into your body and give it the support it’s asking for. With a few mindful changes, you really can bring your hormones back into harmony – and feel more like yourself again. In short: Oestrogen dominance is common in perimenopause, but it doesn’t have to control your life. By focusing on nourishing foods, managing stress, and reducing your exposure to hormone disruptors, you can help your body find its balance again – naturally. Contact me for a free discovery call too see how I can help