Menopause & Nutrition
Menopause & Mindset coaching
Embrace the new you!
Why choose a Menopause and Mindset coach?
Menopause if you listened to the media speaks doom and gloom but with the right mindset and the right support system in place it can be a new you! and the right menopause coach will empower you through this period of change inclusive of supporting you every step of the way. Some people come out of menopause thinking it was the best time of their lives as they gained clarity and became a stronger version of themselves!
Embrace the New You with Menopause & Mindset Coaching!
Menopause doesn’t have to be all doom and gloom! With the right mindset and support, this phase of life can be empowering, bringing clarity, strength, and confidence. Many women emerge from menopause feeling better than ever, and with my coaching, you can too!
Why Choose a Menopause & Mindset Coach?
✔ Support & Understanding – No more feeling alone. I guide you through this transition with empathy and expertise.
✔ Clarity & Motivation – Rediscover your confidence, energy, and purpose.
✔ Positive Mindset – Shift your perspective and embrace change with ease.
✔ Safe Space – Talk openly without judgment—no thought is trivial!
✔ Health & Wellness Guidance – Learn about nutrition, gut health, hormones, and lifestyle changes to feel your absolute best.
💡 Bonus: As an Angel Therapist, I naturally address menopause symptoms, bringing fast relief—and when combined with coaching, the results are life-changing!
I would advise using an app called Balance which is free of charge. It has lots of information and allows you to log your cycle and symptoms accurately to share with your coach or GP.
Menopause
Did You Know?
Menopause comes with over 30 symptoms, including:
🔥 Hot flushes & night sweats
😞 Mood swings & anxiety
💤 Sleep problems & fatigue
🧠 Brain fog & memory lapses
⚡ Loss of libido & energy
💪 Joint pain & muscle tension
But here’s the good news: You don’t have to struggle! Understanding your body is the first step to managing these symptoms effectively.
Nutrition and gut health
What You’ll Gain from Coaching
🌱 Hormonal Balance – Learn how oestrogen, testosterone, and other hormones impact your mood, energy, and overall well-being.
🥗 Nutrition & Gut Health – Discover foods that support your body and eliminate what’s causing discomfort.
🩷 Pelvic & Bladder Health – Reverse sensitivity, incontinence, and other common issues with proven techniques.
💃 Mindset & Lifestyle Shifts – Feel strong, sexy, and in control again!
✅ And yes… Men go through menopause too! My coaching also helps men navigate hormonal shifts with confidence.
The menopause can cause many issues with the bladder and most of my clients complain about the bladder but I show them how we can reverse this. Healing again! 🙂 They look at me gormless till their sensitive bladders become a thing of the past. Honestly, GPs won’t find a reason for it and one client was on antibiotics monthly until she came to me and now hasn’t has another since! Your bladders love me 🙂 but more than that clients do 🙂
Menopause can cause sensitivity, prolapse, atrophy or incontinence.
My favourite tip when I was on the course for Menopause coach! Have an orgasm! There has to be some perks to the menopause but to be fair some don’t need a reason. There is a reason for this it strengthens the pelvic muscles. As a ball of energy I have always loved this part of life and chakras of the body receive an unrestricted flow of energy. I have always had a good sex drive though and when I started investigating Menopause I realised why.
Avoid too many stimulants like dark chocolate and coffee! This really does trigger that sensitivity!
Learn how to activate your pelvic floor muscles before a cough or sneeze. They advise to do this on a trampoline. Make sure there are no kids about as they are little buggers if they see an adult on a trampoline!! before you know it they are bouncing in the air trying to kill you and getting off will become mission impossible!
Diaphragmatic breathing as it relaxes the area.
Pilates to help maintain muscles within the pelvic area. If you are new to pilates and don’t want to venture to a class. I advise you type in Youtube pilates for a bad back … trust me on this one! even if you don’t have a bad back lol.
If sex is painful use a dilator and take it slow.
Diet and menopause health
To help to maintain bone strength and density and prevent osteoporosis, you should look out for two nutrients that are associated with bone health: calcium and vitamin D. The amount of people that tell me “I take vitamin D” but when I look at their calcium intake and explain they need to have enough of both as they work well together but just vitamin D on its own will not work on reducing fractures.
Calcium
Important sources of calcium are:
- dairy products, such as milk, yogurt or cheese (go for the lower fat options)
- products fortified with calcium, such as bread (most bread flour is fortified with calcium), breakfast cereals and dairy alternatives (such as soya drinks)
- some green leafy vegetables such as watercress and kale (but not spinach)
- sesame seeds
- dried figs
- and fish that is eaten with bones (such as sardines).
Vitamin D
Vitamin D is also important for bone health as it helps the absorption of calcium from foods. Vitamin D is produced in our skin when we are exposed to sunlight.
Important dietary vitamin D sources are:
- oily fish –
- eggs
- red meat
- and foods fortified with vitamin D by the manufacturer, such as fat spreads, breakfast cereals and dairy products.
Women who are post-menopausal have an increased risk of cardiovascular disease and so it is important to make sure you are eating foods that help to protect your heart.
- Cut down on saturated fat and replace with unsaturated fats – for example swap butter and coconut oil for rapeseed, olive and sunflower oils and spreads made from these.
- Have fish twice a week – once should be an oily type (such as mackerel, salmon or sardines).
- Watch your salt intake – aim for less than 6g a day. Check the nutrition label on foods and do not add salt in cooking or at the table.
- Include high-fibre and wholegrain foods in your diet, such as wholegrain breakfast cereals, wholewheat pasta and pulses (such as lentils and beans). Fruit and vegetables are good fibre providers too.
- Do not drink alcohol to excess – adults should drink no more than 14 units a week, with several alcohol-free days each week.
Several dietary factors, supplements and herbal remedies have been suggested to be of benefit in relieving symptoms of the menopause. There has been a lot of interest in the role of phytoestrogens (the two main types are isoflavones and lignans) as they are similar in structure to oestrogen and therefore may help to alleviate some of the symptoms of low oestrogen levels associated with the menopause. These substances are found in plants.
- Dietary sources of isoflavones include soyabeans, legumes, lentils and chickpeas and foods made from these such as texturised vegetable protein, tofu and soya drinks.
- Dietary sources of lignans include cereals, linseeds and fruit and vegetables.
There is some evidence that consuming isoflavones in foods or as supplements can help to reduce the menopausal symptoms of hot flushes and vaginal dryness. However, more studies are needed to confirm whether isoflavone supplements are safe and effective in reducing menopause symptoms.
A healthy balanced diet is always a win/win situation regardless of your time of life! It is never too early to make those changes. Everything in moderation including alcohol 🙂
Ready to Take Control of Your Menopause Journey?
Let’s turn this phase of life into your most powerful transformation yet!
📅 Book a session today and embrace the new YOU!
Achieve Your Wellness Goals with massage & reflexology
Menopause consultation form
Menopause Consultation Form (docx)
Nutrition
Transform Your Mind, Body, and Spirit with
Andrea's Angelic Healing Centre
Eat Your Way to Better Health!
Food isn’t just fuel—it’s the foundation of your well-being. And if anyone understands the power of nutrition, it’s me! After struggling with an unhealthy relationship with food for years, I discovered that the right choices could completely transform my health.
By adjusting my diet, my frequent GP visits became a thing of the past. Now, if my body signals a change, I fine-tune my nutrition to restore balance. This isn’t just a belief—it’s my lived experience!
💡 As a qualified Behaviour Change Coach specialsing in health and diet, I can help you:
✅ Break free from unhealthy eating patterns
✅ Use food as a tool for healing and vitality
✅ Make lasting, positive changes to your diet and lifestyle
✅ Feel energised, confident, and in control of your health
If you’re ready to take charge of your well-being through food, let’s work together to create a plan that truly nourishes you—inside and out!
📅 Book a session today and start your journey to a healthier, happier you!
Transform Your Health Through Nutrition & Behaviour Change Coaching!
Food is powerful—it can heal, energize, and completely transform your well-being. My journey with food has been life-changing, and now I help others do the same!
I am currently completing my Level 4 qualification with the Royal Society of Public Health (RSPH) in nutrition, but I am already fully qualified to work with you. With years of experience and numerous success stories, I specialize in behaviour change coaching to help you build lifelong healthy habits.
💡 Areas I Specialise In:
✅ Weight Management – Whether you want to lose or gain weight, I’ll guide you to sustainable results.
✅ Older Persons’ Nutrition – Tailored dietary advice to support ageing healthily.
✅ Vegan & Vegetarian Diets – Ensure balanced nutrition while following plant-based lifestyles.
✅ Diabetes Support – Nutritional strategies to help manage and prevent diabetes.
✅ Nutrition for Sport & Exercise – Optimize your performance and recovery.
✅ Childhood Obesity Prevention – Help children develop healthy eating habits for life.
✅ Pre & Postnatal Nutrition – Support for mums before and after pregnancy.
If you’re ready to take control of your health, I’m here to guide you every step of the way.
“I lost 4 stone working with Andrea and no one can motivate you like she can! she is so easy to work with and the weight just dropped off. I have loads of energy and after a lifetime of bullying for my weight ! well now I hold my head up high as I look and feel healthy! If there is a gain you never feel like you cannot turn up to a session as life happens! If you are down Andrea just picks you back up and gets you back on it! “
What happens in a session?
Your first session is longer because it’s all about YOU—understanding your unique challenges, goals, and what truly motivates you. After all, how can I support and inspire you if I don’t know what’s holding you back?
What to Expect in Your Initial Session:
🩺 Medical & Family History – Understanding your health background.
🏃 Activity Levels & Habits – Identifying lifestyle patterns.
🎯 Long-Term Goals – Focusing on sustainable nutrition & weight management.
🚧 Barriers to Success – Pinpointing what’s stopping you from achieving your goals.
📖 Dieting History – This isn’t a diet; it’s a new way of life!
💡 Personalised Support
I’ll help you discover what motivates you and provide an exclusive app where you can log your food and activity. I’ll review your progress and send you a weekly report with tailored recommendations to keep you on track!
💎 Bonus: Hypno Gastric Band Option
For those with a BMI >35, I offer hypno gastric band therapy at no extra charge—but only for clients who have worked with me for at least 12 weeks and are fully committed to this journey.
📅 Ready to take control of your health? Let’s start this journey together!
I will teach you all about food groups—why we need them and how they work together to keep us healthy. You’ll learn what foods to add to your diet for optimal health and balance, but most importantly, you’ll discover that healthy eating is all about moderation!
When we understand what to eat and how to eat, the pounds naturally fall off—unless, of course, your goal is to gain weight in a healthy way! Education is the key to long-term success.
💡 Ongoing Support & Motivation
🌟 Monthly Group Sessions – Including guided meditation/Hypnosis to reinforce motivation and mindset.
💬 Community & Accountability – Surround yourself with like-minded people on the same journey.
📣 Your Biggest Cheerleader – I’m here to support and guide you every step of the way!
🚀 Together, we WILL achieve your goals!