Lemala Health

Lemala Health Online UK BMS Menopause and Lifestyle Medicine Specialists offering consultations for Perimenopause, Menopause and HRT support.

Based in The New Forest, Hampshire - patients seen throughout UK, the Channel Islands and the Isle of Man

04/09/2026

Future You Friday 💙

Did you know that only around 4% of adults in the UK are actually eating the recommended amount of fibre?

We should be aiming for around 30 grams a day, but most of us are getting nowhere near that.

Fibre is really important for our gut health, but it also helps support healthy cholesterol and blood sugar levels, as well as our longer-term heart and metabolic health.

So rather than thinking about what we need to cut out, let’s think about what we could add in.

More fruit and vegetables, wholegrains, beans, peas and lentils, nuts and seeds.

So your Future You Friday challenge this weekend is simply to think about where you could add a little more fibre to your day. Have a lovely weekend. 💙

02/09/2026

Progesterone can be one of the trickier parts of HRT for some women.

You might feel better when you start oestrogen, but then notice low mood, anxiety, irritability, bloating, headaches or other symptoms when you add progesterone.

Sometimes the timing of symptoms is an important clue.

The good news is that struggling with one type of progesterone doesn’t necessarily mean HRT isn’t for you. There are different types, doses, routes or regimens to consider, depending on your individual circumstances.

Progesterone or an alternative progestogen is important if you have a womb and use systemic oestrogen, so please don’t reduce or stop it without medical advice.

Finding the right HRT can sometimes take time but we have many options available.

We are frequently asked about this, and it’s something that is really important to us both.Perhaps you thought about HRT...
31/08/2026

We are frequently asked about this, and it’s something that is really important to us both.

Perhaps you thought about HRT years ago but decided against it?

Perhaps your symptoms have continued for much longer than you expected?

Perhaps you’ve recently read something about HRT that interested you?

Starting HRT for the first time over 60, or more than 10 years after menopause, doesn’t automatically mean it’s too late.

Your symptoms, medical history and personal risk factors should all be considered carefully.

For some women, HRT may still be an appropriate option. For others, further investigations may be helpful, or an alternative treatment may be more suitable.

Vaginal oestrogen is different.

It can usually be started at any age for vaginal, vulval or urinary symptoms associated with menopause, including many years after periods have stopped, and many women benefit from it. We don’t generally refer to vaginal oestrogen as ‘HRT’, as very little is absorbed into the bloodstream.

So if you are still struggling with menopause symptoms, please don’t assume it is too late for you.

An individual assessment can help you understand the options, benefits and risks for you.

💙 Save this if it’s something you’ve been wondering about.

28/08/2026

Future You Friday 💙

Menopause, gynae surgery, changes in pelvic floor strength, childbirth, constipation, some types of exercise and falling oestrogen levels can all have an impact on bladder continence.

Bladder leaks are common, but please don’t assume they are something you simply have to put up with.

💙 Vaginal oestrogen can be very helpful for some urinary symptoms associated with menopause, particularly urgency and frequency, and can also help reduce recurrent UTIs, as well as improving vaginal and vulval symptoms.

💙 Pelvic floor exercises really can make a difference, but technique and consistency matter. The Squeezy app can be a useful place to start.

💙 A specialist pelvic health physiotherapist can assess what’s going on and help you find the right exercises for you.

💙 Lifestyle factors matter too, including managing constipation, keeping active and looking at things that may irritate your bladder, such as caffeine, alcohol and fizzy drinks.

Please don’t be embarrassed to mention bladder symptoms to your healthcare professional. They are incredibly common, and there is often much more that can be done than people realise.

WomensHealth

So looking forward to this local event in September! We will be joining other experts to talk about hormones, lifestyle ...
25/08/2026

So looking forward to this local event in September!

We will be joining other experts to talk about hormones, lifestyle and nutrition.

There will be plenty of time to ask questions

Sounds like a perfect evening for a September mini reset ❤️❤️

Lemon & Jinja: Refill Shop and Café
Jo Ibbott
Courage Coaching

24/08/2026

Changes in libido are really common during perimenopause and menopause.

Poor sleep, stress, fatigue, relationship changes, body image, vaginal dryness or discomfort, some medications and other health issues can all play a part.

Sometimes the reasons are very understandable. If intimacy has become uncomfortable, or you’re simply exhausted, libido may reduce.

There isn’t one ‘normal’ level of libido. What matters is whether a change in libido is bothering you.

Depending on what’s contributing, things that may help include treating dryness symptoms, reviewing HRT, considering testosterone therapy, and looking at sleep, stress or relationship factors.

It can feel difficult to bring up, but it’s a very common part of menopause care and absolutely something worth talking about. 💙

23/08/2026

Ongoing menopausal symptoms many years after menopause isn’t uncommon.

Of course it’s important to think and exclude other causes of symptoms such as an underactive thyroid etc

This is where an individualised consultation is super important to explain all the information and options for you to be fully informed.

We have written a resource - https://www.lemalahealth.co.uk/resources//starting-hrt-after-60

We hope you find this helpful

21/08/2026

Future You Friday 💙

When did you last have some routine blood tests?

There are a few simple checks that can be useful in midlife - some may help explain symptoms, while others give us useful information about longer-term health.

Depending on your individual circumstances, that might include thyroid function, iron (ferritin), vitamin B12, vitamin D, cholesterol and a wider lipid profile, and blood glucose, ideally including HbA1c.

Menopause care can be a fantastic opportunity to look beyond symptoms and think about our future health.

One important note - apart from vitamin D, which can generally be taken at recommended daily doses without testing first, it’s best not to start specific supplements without knowing whether you actually need them. This is particularly important with iron, as taking it unnecessarily can be harmful if your levels are already high.

19/08/2026

Are you worried about taking testosterone? We really hopes this reassures you.

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Online Clinic Based In The New Forest, Hampshire/patients Seen Throughout UK (England, Scotland, Wales And N. Ireland), The Channel Islands And The Isle Of Man
Bramshaw

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