The Menopause Nutritionist

The Menopause Nutritionist My mission is to educate and empower women to lead healthy and fulfilling lives as they navigate through the menopause.

Demystifying the myths, offering smart nutrition and lifestyle advice to help navigate through, menopause and beyond.

23/05/2026

🌟It’s a mad world, but we can have a hugely positive effect on each other .

🌟Taking the time can be so valuable for someone who just needs to be heard, just to be an ear, an understanding voice can make such a difference to another.

❤️We will all feel better after the conversation and connections and in today’s world that is Gold❤️

22/05/2026

🌟Fibre
Simple additions to support your health.

A very important nutrient that’s often overlooked.

🌟Essential for digestive health, hormonal health, appetite regulation and satiety. And your Gut Microbiome lives fibre, it’s like a happy hour for your Gut Bugs 🦠🦠🦠

Recommended Daily intake of 25-35g for us women.
Do you have enough in your diet?

PCOS now renamed as PMOS 📌Correcting the misconception that it is solely a gynaecological disease that creates ovarian c...
12/05/2026

PCOS now renamed as PMOS
📌Correcting the misconception that it is solely a gynaecological disease that creates ovarian cysts.
PMOS reflects the long-term, complex nature of the health condition, recognising that it is a hormonal or “endocrine” disorder that can affect the body’s reproductive and metabolic systems and is associated with multiple health conditions.

📌PMOS is characterised by fluctuations in hormones, with impacts on weight, metabolic and mental health, skin, and the reproductive system.
For too long, the name reduced a complex, long-term hormonal or endocrine disorder to a misunderstanding about ‘cysts’ and a focus on ovaries. This contributed to missed diagnoses and inadequate treatment.

📌What causes PCOS/PMOS?

The development of polycystic ovaries is associated with another common hallmark of the condition: an overproduction of androgens by the ovaries.

These “male s*x hormones” are produced in all women but people with PMOS often have an excess.

This overproduction is usually caused by an imbalance between two other hormones: follicle-stimulating hormone and luteinising hormone. Research is ongoing into why exactly that hormone imbalance occurs.

Other factors also make the overproduction of androgens worse. Many people with PMOS are more resistant to the hormone insulin, meaning the body produces higher levels of this hormone in an effort to compensate. Crucially, high levels of insulin also increase the production of androgens.

Increased androgens will also make you more insulin resistant- insulin-resistance makes you produce more androgens. It is a vicious cycle.

Excess body weight can also amplify the situation. Not only is this linked to insulin resistance but it can also lead a drop in the levels of a protein that mops up excess androgens. PMOS itself can increase the risk of weight gain, a very common issue.

Recognising that not only can we have the condition without having polycystic ovaries, but the condition does not involve cysts.

✨It’s a disorder in the o***y, but there are other manifestations which are equally if not more important in terms of metabolic abnormalities.

Fantastic news in a recently published study for us ladies in our 40s & 50s 👏👏👏👏💕Midlife Hobbies Outperform Genetic Alzh...
22/04/2026

Fantastic news in a recently published study for us ladies in our 40s & 50s 👏👏👏👏

💕Midlife Hobbies Outperform Genetic Alzheimer’s Risk

🧐New research from Trinity College Dublin reveals that engaging in a diverse mix of social, physical, and intellectual activities during middle age is one of the most effective ways to build cognitive resilience.

📑The study found that lifestyle interventions in one’s 40s and 50s can actually outweigh the negative impact of the APOE ε4 gene, the strongest common genetic risk factor for late-onset Alzheimer’s.
🧬The more copies of this APOE e4 gene we carry the more likely we are to develop Alzheimer’s.

The findings suggest that variety is the critical factor, with activities like playing an instrument, traveling, and socializing providing a “cognitive reserve” decades before typical disease onset.

*✨Lifestyle vs. Genetics: The positive cognitive impact of stimulating lifestyle activities was found to be stronger than the negative association of the APOE ε4 genetic risk factor in midlife.

* ✨The Power of Variety: Researchers found that a combination of different activities, such as learning a language, physical exercise, and social engagement, is significantly more effective than sticking to a single habit.

* ✨Midlife Window: Unlike studies focusing on the elderly, this research proves cognitive health can be actively strengthened in adults aged 40–59, long before symptoms usually appear.

* ✨Harmful Modifiers: Depressive symptoms and traumatic brain injury were identified as the most damaging modifiable risks to cognition, followed by diabetes, hypertension, and poor sleep.

💫Epigenetics also play a vital role in long term cognitive health. Just because your genes carry that risk factor doesn’t always predetermine the outcome.
💕Your environment plays a huge role 💕

🧬Your genes load the gin but your environment is the trigger 💥

❤️Nutrition, Stress, Sleep and movement are all essential and need to be prioritised as we age.

🥰So if you are still reading get out there find your joy and make it a priority, your future self will thank you for it

Stay fabulous,

Norma 💕

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Unit 1 , The Excel Centre, Mount Kenneth Place
Limerick
V94TOA8

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