Welcome to the Women’s Wellness Newsletter, where i share simple tips to living well.
Today, let’s focus on ADDING more amazing food to your diet — not taking it away.
As menopausal women, there are certain nutrient-dense foods we actually need MORE of (hurrah ), and these are some of my absolute essentials to include throughout the week.
Think:
Nourishing
Supportive for hormones
Kind to energy, strength, and recovery
Small additions really do make a big difference over time
Have a look, try adding one or two this week — and come and join me online for Pilates this weekend.
I’d absolutely love to see you there
Foods to Add During Menopause (and Why)
1. Oily Fish
Salmon, sardines, mackerel
- Supports heart health (oestrogen decline increases risk)
- Helps joint pain, inflammation, brain health
- Supports mood and sleep
Aim: 2 portions per week
2. Flaxseeds & Chia Seeds
- Natural phytoestrogens (may ease hot flushes)
- Fibre for gut health and hormone clearance
- Supports cholesterol balance
Tip: Add 1 tbsp ground flax to yoghurt, porridge, smoothies
3. Leafy Greens
Kale, spinach, rocket, broccoli
- Calcium + magnesium for bone health
- Supports liver detox (hormone metabolism)
- Aids digestion and energy
Aim: At least 1–2 cups daily
4. Berries
Blueberries, raspberries, strawberries
- Antioxidants for ageing, skin, brain health
- Low GI → better blood sugar control
- Anti-inflammatory
Tip: Great with yoghurt or after meals
5. Fermented & Probiotic Foods
Greek yoghurt, kefir, sauerkraut
- Gut health = hormone balance
- Improves nutrient absorption
- Supports immunity and mood
Aim: Small daily portion
6. Plant Proteins
Lentils, chickpeas, beans
- Helps preserve muscle mass
- Supports stable blood sugar
- Fibre for weight management
Tip: Add to soups, salads, curries
7. Healthy Fats
Avocado, olive oil, nuts
- Hormone production support
- Reduces inflammation
- Helps satiety and cravings
Swap: Replace low-fat products with quality fats
8. Soy Foods (Whole, Not Processed)
Tofu, tempeh, edamame
- Gentle phytoestrogens
- May reduce hot flush frequency
- Supports bone density
Note: Best in whole food form, not supplements
Bonus Menopause Supporters
- Eggs – protein + choline for brain health
- Pumpkin seeds – zinc for sleep and mood
- Oats – fibre for cholesterol + gut health
- Dark chocolate (70%+) – magnesium + joy
What to Reduce (not ban)
- Ultra-processed foods
- Excess alcohol (huge trigger for hot flushes & sleep disruption)
• • High sugar spikes (blood sugar = hormones = mood)
What do you think?
Let me know via whats app 07976 268672 or my facebook group
Rachel x
Ps For my local classes in my studio click here
PPS I set a goal this year to start a weekly vlog and document running a fitness business, being a training provider, organising events and post in on Youtube every Saturday if you would like to watch here is this weeks V
You can email me, WhatsApp me on 07976 268672, or share your thoughts in my Facebook group.
Quick Update on My Daily Online Classes.
I’ve launched a brand-new PAYG option for my daily online classes 
I trial all of my new workout formats, class ideas and concepts inside my online platform, Studio Live Club — so it’s the perfect place to dip in whenever you fancy a workout, want to try something new, or need fresh inspiration for your own teaching.
With PAYG, there’s no subscription or membership.
Simply create an account, log in, and join the Workout of the Day.
Train with me live or
Catch up on demand
Enjoy 24 hours’ access to that day’s classes
Access all of the days classes – Walkfit, Stretch Express, Fitness Pilates sculpt
