Hormonal Health
Menopause support
strength training and personalised nutrition for optimising hormones
What is menopause?
Menopause is a natural biological stage marking the end of a woman’s reproductive years. It is technically a single day event that is diagnosed after 12 consecutive months without a menstrual period. It usually occurs between the ages of 45 and 55. The stage after this is called post-menopause, often referred to just as 'menopause'.
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.
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 of menopause
Most women experience menopause symptoms in some form or other. 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 flashes 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
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) using oestrogen, progesterone, and sometimes testosterone.
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Non-hormonal medications for hot flashes, sleep disturbance, or mood symptoms.
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Psychological therapies, such as cognitive behavioural therapy.
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Generalised lifestyle advice.
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 perimenopause and post-menopause
Clinical research shows that lifestyle medicine approaches, including personalised nutrition, physical activity, stress management, and sleep optimisation, are associated with improvements in common perimenopause and post-menopause symptoms:
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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 and menopausal 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 and menopause. [Ref3]
Together, this evidence supports the role of personalised nutrition and lifestyle guidance as a meaningful, evidence-informed component of menopause support, particularly when delivered alongside appropriate medical care where required.
How we support women through menopause
Evidence-based laboratory testing, nutrition and strength training for perimenopause and 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 wellbeing.
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, with 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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Programs 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, with ongoing support to help you implement changes confidently
NRG Matrix Health Clinic is a London-based practice, supporting women across the UK through in-person and online consultations.
Working with Natalie has been genuinely life-changing. I had reached a point in menopause where I thought poor sleep and random spells of brain fog were just something I had to accept. Within weeks of following her personalised plan, I was sleeping through the night for the first time in years. The difference in my clarity, focus and overall energy has been incredible. I finally feel like myself again.
Jane C, 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.