Vitality in Transition: Nutritional Wisdom for Perimenopause in Salisbury

Vitality transition: navigating menopause

Perimenopause, menopause, and post-menopause mark distinct phases in a woman’s life, each presenting its own set of challenges.

 I’m Sue Mullinger I’m a Registered Nutritional Therapist and Lifestyle Consultant, based in Salisbury, Wilts.  I understand the struggles many of you face with symptoms like hot flushes, night sweats, weight gain, anxiety, and a pervasive lack of energy during this transformative journey. I have been through menopause and understand how totally debilitating this perfectly natural stage of life can be.

Let’s delve deeper into what menopause is, how I can help you and practical solutions to help you rediscover vitality and well-being.

Understanding Perimenopause, Menopause, and Post-Menopause:


The transitional phase typically starting in the mid-40s, characterized by hormonal fluctuations leading to symptoms like irregular periods, hot flushes, and mood swings.


Defined by the absence of menstrual periods for 12 consecutive months. Hormonal changes continue, causing symptoms like hot flushes, night sweats, and cognitive challenges.


The phase following menopause. While some symptoms may persist, the intensity often diminishes. However, issues like bone health and heart health become significant concerns.


My Advice for Symptom Management:

  1. Hot Flushes and Night Sweats:
    • Nutritional Guidance: Increase intake of foods rich in phytoestrogens like soy, flaxseeds, and legumes. These plant compounds can help balance hormonal fluctuations.
    • Lifestyle Changes: Wear breathable fabrics, maintain a cool sleep environment, and consider relaxation techniques to manage stress, a common trigger for hot flushes.
Navigating Perimenpause - Hot Flushes


  1. Weight Gain:
    • Nutritional Guidance: Focus on a balanced diet with lean proteins, whole grains, and fruits and vegetables. Avoid processed foods and excessive sugar, which can contribute to weight gain.
    • Lifestyle Changes: Incorporate regular physical activity, combining both cardiovascular exercises and strength training, to support metabolism and maintain a healthy weight.
Navigating perimenopause weight gain around middle

3. Anxiety:

    • Nutritional Guidance: Include foods rich in omega-3 fatty acids, such as fatty fish and walnuts, which have been linked to improved mood. Limit caffeine intake, as excessive consumption can exacerbate anxiety.
    • Lifestyle Changes: Embrace stress management techniques, including mindfulness, meditation, and deep breathing exercises. Regular exercise is a natural anxiety reducer.
Navigating perimenopause anxiety

4. Low Energy:

    • Nutritional Guidance: Ensure a balanced diet with adequate iron and B-vitamins. Iron-rich foods like spinach and lean meats can combat fatigue.
    • Lifestyle Changes: Prioritize sleep hygiene, aiming for 7-9 hours of quality sleep. Break up the day with short walks to boost energy levels. Download my free Ebook on how to get a better nights sleep now.
Perimenopause low energy

5. Feeling Disconnected:

    • Nutritional Guidance: Support mood with foods rich in serotonin precursors, such as bananas and turkey. Stay hydrated, as dehydration can impact mood and cognitive function.
    • Lifestyle Changes: Cultivate social connections, engage in activities that bring joy, and consider counselling or support groups to navigate emotional challenges.
Feeling Disconnected During Perimenopause

Personalized Plans for Holistic Well-being:

In my practice Your Nutrition based in Salisbury,  I believe in tailoring guidance to your individual needs. By conducting thorough assessments, personalized plans encompassing nutrition, lifestyle changes, and emotional support are crafted to address the unique challenges each woman faces during perimenopause, menopause, and post-menopause.

Conclusion: In Salisbury, I offer, more than just guidance; I offer a roadmap to rediscovering a sense of self during the transformative phases of perimenopause, menopause, and post-menopause. Through a holistic approach encompassing nutrition, lifestyle adjustments, and emotional well-being, women can embrace this journey with resilience and vitality, celebrating the diverse chapters of womanhood. Remember, you are not alone—there is support and expertise available to guide you through every step of the way.

To book your complimentary 30 mins Strategy Session, contact me directly here.


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