Hormonal Health
Menopause
What is menopause?
Menopause is a natural biological stage marking the end of a woman’s reproductive years. It is diagnosed after 12 consecutive months without a menstrual period and usually occurs between the ages of 45 and 55. The average age of natural menopause is 51, but it can vary significantly, and some women may enter early menopause in their 40s.
The transition phase, known as perimenopause, can begin several years earlier and is characterised by fluctuating levels of oestrogen, progesterone, and testosterone. These hormones influence nearly every system in the body, including the brain, heart, bones, gut, metabolism, and immune function. As a result, menopause is a key health turning point, marked by major metabolic and hormonal shifts, not just a reproductive milestone.
Production of several hormones declines, and the profound shift in oestrogen affects women the most. As oestrogen doesn’t disappear completely after menopause, it is critical to support your adrenal glands, which produce this hormone, although in a much weaker form.
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​Currently, 1 in 3 women in the UK (that is about 11.6 million women) are in the peri-or menopausal stage.
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Understanding menopause symptoms and knowing where to access appropriate, evidence-based guidance is an important step in improving both short- and long-term health.
Symptoms
Menopause symptoms vary from person to person, and most women experience them. Some symptoms may appear in the first 10 years of menopause, especially if it is early, while medical conditions/health risks often appear later in life.
Common symptoms include:
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Hot flushes and night sweats
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Poor sleep and insomnia
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Mood changes, anxiety, low mood, or irritability
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Brain fog, memory changes, and reduced concentration
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Fatigue, joint pain
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Weight gain
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Intimate area dryness, urinary symptoms, and reduced libido
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In addition to day-to-day symptoms, menopause is associated with increased long-term health risks, including cardiovascular disease, osteoporosis, metabolic dysfunction and cognitive decline, making proactive, pre-menopause care especially important.
Conventional UK menopause support focuses on symptom relief
Traditional menopause care often focuses on symptom control and may include:
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Hormone Replacement Therapy (HRT / MHT (hormone/menopause replacement therapy)) using oestrogen, progesterone, and sometimes testosterone.
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Non-hormonal medications for hot flushes, sleep disturbance, or mood symptoms.
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Psychological therapies, such as cognitive behavioural therapy.
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Generalised lifestyle advice.
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While these approaches can be effective for many women, they often address symptoms in isolation and may not fully consider underlying metabolic, nutritional, inflammatory, or lifestyle drivers of health during midlife.
The science of
feeling better
Evidence supporting nutrition and lifestyle approaches during peri- and menopause
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A growing body of clinical research shows that lifestyle medicine approaches, including personalised nutrition, regular physical activity, stress management, and sleep optimisation, are associated with improvements in common symptoms experienced during perimenopause and menopause:
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Nutrition-focused reviews emphasise the vital role of a balanced, health-supportive diet in helping preserve metabolic health, bone health and body composition during perimenopause and menopause. (Ref1)
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Systematic reviews of randomised controlled trials report that exercise is strongly linked with reductions in overall symptom burden, improvements in sleep quality, and enhanced psychological wellbeing among perimenopausal women. (Ref2)
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Combined lifestyle interventions, which include exercise, nutrition counselling, and health education, have been shown to offer benefit in symptom management and overall wellbeing in perimenopause. (Ref3)
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Together, this evidence supports the role of personalised nutrition and lifestyle guidance as a meaningful, evidence-informed component of perimenopause support, particularly when delivered alongside appropriate medical care where required.
How we support women through menopause
At NRG Matrix Health Clinic, we take a whole-person, individualised approach to menopause care, using nutrition and lifestyle medicine to support both symptom relief and long-term health.
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Health issues often assumed to be part of normal ageing are frequently linked to the hormonal and metabolic changes of menopause. Early recognition and targeted intervention can reduce disease risk and support long-term health through menopause and later life.
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Our services are designed to help women:
Optimise Health Naturally
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Targeted nutritional strategies to support insulin sensitivity and reduce inflammation
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Personalised micronutrient optimisation to support energy, bone health, and brain function
Improve Metabolic and Cardiovascular Health
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Nutrition plans that support healthy weight, blood sugar regulation, and heart health
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Lifestyle interventions to reduce cardiometabolic risk during midlife
Support Brain Health, Mood, and Sleep
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Dietary and lifestyle strategies that support neurotransmitter balance and stress physiology
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Sleep optimisation and stress-resilience techniques to improve mental clarity and emotional wellbeing
Build Strength, Mobility, and Longevity
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Individualised movement and exercise guidance, including strength training and functional movement
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Programmes designed to preserve muscle mass, bone density, and mobility as hormones change
Personalised, Sustainable Care
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A tailored plan based on your health history, lifestyle, goals, clinical markers
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Ongoing support to help you implement changes confidently
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NRG Matrix Health Clinic is a London-based practice, supporting women across the UK through in-person and online consultations.
Ready to take control?
Join 10 women this winter on our exclusive 4-month dedicated program for navigating perimenopause and menopause.
Hormonal Health Revival
£1,200 | 4-months
(with full laboratory testing & analysis)
or £690 | 4-months
(excludes laboratory testing & analysis)
0% finance available; pay from £230/month over 3 months
10 places are available on this in-take. To kick off 2026, we're offering one successful participants the opportunity to experience the entire program free of charge. Apply below.
Perfect for: women looking for a one-stop-shop for personalised, professional insights into their menopausal journey, bespoke nutrition & movement protocols, guidance on symptom management and improvement, and a long term strategy for healthy ageing, all backed by science.
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What you'll receive
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1) Professional-grade Laboratory Testing (recommended but optional - worth £550)
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Specialist recommendation of hormonal health laboratory testing
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Analysis and interpretation of results​
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2) Expert Nutritional Therapy
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Initial 75-minute consultation, with prior expert analysis of pre-assessment health forms
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Up to 2x 40-minute follow up consultations
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In-depth case research between sessions and review of past health records (letters & test results)
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Personalised professional supplement advice
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3) Strength & Motivation Coaching
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Up to 2x 40-minute sessions, either online or in person (additional sessions available on request)
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Bespoke fitness & motivation program for your personal goals
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With focus on building strength, muscle mass and tone, bone health and confidence in a gym environment
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​4) Extras & discounts
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​Exclusive clinic supplement discount
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Body composition smart scales & practitioner-linked app (supplement of £70)
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Food journal & program platform subscription
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Each program will be personalised for each client and as such we may suggest a variation of the above support to best meet your needs.
Prefer to start with an introduction?
Our Rebalance program is just that - designed for women looking for a personalised plan for reduce unwanted symptoms, getting back your mental clarity and focus, and leaving armed with a straightforward actionable strategy to thriving during perimenopause and menopause.
Rebalance
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An Intro to Better Hormonal Health
Perfect for: Women navigating hormonal changes and fluctuations who want an understanding of how to feel more energised, clear-headed, and confident, via natural, science-proven strategies.
Rooted in science: resistance-training was found to cut moderate-to-severe vasomotor symptoms (hot flashes/night sweats) by about 50% in the intervention vs control group of postmenopausal women. [Ref4]
An intro program dedicated to hormonal health; delivered through a 1-2-1 session with our nutrition & lifestyle medicine expert, and one with our fitness & mindset expert. The guidance will be personalised to your context, and you will leave with a clear understanding of how to improve your health using protocols rooted in science and the latest longevity data [Ref3]. Whether you’re suffering from symptoms or are looking to optimise your future, our functional lifestyle medicine approach and targeted strength training will rebalance hormones naturally and sustainably. Plus, the option of specialist treatment referral.
I felt nervous about making changes to my diet and routines since I have the kids and partner to also look after and cook for, but working with Natalie made it completely manageable, and i think we are all actually better off as a result. She provided personalised advice and explained the reasons behind each recommendation which has made it easy to follow without overwhelming.
Ashley’s approach to strength training also felt very different to anything I’d done before. Sessions were adapted to how I was feeling week to week, with a strong focus on building strength safely and enjoyably and improving energy rather than pushing through fatigue.
Janice L, 2025
References:
1. Erdélyi, A. et al. 2024. The Importance of Nutrition in Menopause and Perimenopause—A Review 2024. Nutrients. 2024 16(1), 27; https://doi.org/10.3390/nu16010027
​2. Choudary, A. et al. 2025. Menopause and movement: exercise for better sleep and psychological well-being-a systematic review. Menopause. 2025 Nov 1;32(11):1063-1071. https://pubmed.ncbi.nlm.nih.gov/40694785/
3. McNulty, KL. et al. 2025. The Effectiveness of Lifestyle Interventions, Including Exercise, Diet, and Health Education on Symptoms Experienced During Perimenopause: A Systematic Review of Randomized Controlled Trials. J Aging Phys Act. 2025 Sep 23:1-24.
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