Tag: menopause

Tuesday Tip: Ashwagandha for Health 🌿

You may have noticed Ashwagandha is the new hot topic on social media. It’s promoted everywhere as a ‘miracle stress-reliever’ or ‘natural testosterone booster’ and as a cure-all for anxiety, fatigue, and low energy. It’s particularly targeted at peri and menopausal women (of course – because we’re the latest cash-cow)

So is the hype worth it?

Research does suggest Ashwagandha (Withania somnifera) can have some benefits. Some studies show it may slightly lower cortisol, improve sleep quality, or modestly support mood. However the effects are generally small, and the dramatic claims you see online rarely match the science.

Part of the problem is dosage. Clinical studies which do show benefits tend to use 600–1,000 mg of standardized extract per day. Most over-the-counter capsules contain only much less than that. They’re also marketed in such a way that it’s hard to tell. For example many are marketed as 1500mg Ashwangandha but on closer inspection the actual quantity of

extract is only 150mg with a recommended dosage of one a day. You’d actually need to take up ten a day, so the pot of 180 would

last only 18 days. Even then, the improvements are subtle compared to lifestyle approaches like exercise, good sleep, and stress management.

Safety is another consideration. There are no regulations on supplements so you have no idea if the contents of the capsules actually match the description (many studies show that they rarely contain the concentrations of micronutrients claimed). Long-term data are limited, and high doses can cause digestive upset, lower blood pressure, or interact with certain medications. Ashwagandha is not inherently harmful for most people, but it isn’t a risk-free shortcut to wellness and it’s also expensive.

So, before you stock up on this ‘super-herb’ just remember to look beyond the hype, check the details to see how much extract you’re actually getting per dose.

Instead managing stress, prioritising sleep, moving your body, and eating well will always have the biggest impact.

Happy Tuesday 🤗xx

Tuesday Tip: Alcohol & Menopause 🍷

If you’ve noticed that a glass of wine hits harder these days, especially during perimenopause or menopause, you’re not imagining it. As hormones shift, your body becomes more sensitive to alcohol physically and emotionally

As oestrogen declines, we naturally lose some muscle and total body water content. That means alcohol becomes more concentrated in the bloodstream, so the same drink hits harder and stays in the system longer. The liver also slows down with age and can’t clear alcohol as efficiently, which can lead to more inflammation and increased strain on liver health even with moderate drinking.

In addition alcohol:

Triggers hot flushes + night sweats

Interrupts deep, restorative sleep

Increases anxiety the next day

Heightens mood swings and emotional sensitivity

Slows muscle recovery after exercise

There are also longer-term considerations. Even small amounts of alcohol can increase circulating oestrogen levels, which can increase breast cancer risk in midlife women. And because bone density naturally declines after menopause, alcohol can also contribute to weaker bones and increase fracture risk over time.

Does this mean you should cut out alcohol completely. Not necessarily but it’s about understanding the impact it’s having and making that choice

Some things that may help:

Drink earlier in the evening to protect sleep

Alternate alcohol with water or electrolytes

Notice which types of drinks your body tolerates best

Try one drink instead of two when you want to feel well the next day

Try to recognise the triggers to drink and ask yourself if what you actually need is alcohol or is it something else (comfort, de stressing, connection with friend etc)

Your relationship with alcohol can shift, not because you’re doing anything wrong, but because your body naturally changes as you age and you deserve to feel good in it.

Happy Tuesday 🤗xx