Menopause is a natural stage in a woman's life, typically occurring between the ages of 45 and 55. It marks the end of periods and fertility. Hormone levels, especially oestrogen, drop, which can cause hot flashes, night sweats, mood swings, and joint pain. Some women use hormone replacement therapy (HRT), but others prefer natural remedies. This guide explains dietary changes, herbal supplements, mind-body practices, and lifestyle tips that may help with menopause symptoms. Diet Changes for Menopause Relief Phytoestrogen Foods Plant foods that act like oestrogen. Examples include soybeans, tofu, flaxseeds, and chickpeas. May reduce hot flashes and support hormone balance. Omega-3 Fatty Acids Found in salmon, mackerel, chia seeds, and walnuts. Help with mood, joint pain, and heart health. Vitamin D and Calcium Important for strong bones. Sources include dairy, leafy greens, fortified cereals, sunlight, and supplements. Hydration and Blood Sugar Drink plenty of water to help with bloating and hot flashes. Avoid sugary foods and caffeine, especially in the evening.

As the days get shorter and the temperature cools, it can be tempting to curl up on the sofa with some comfort food and a binge-worthy box set. But we are not naturally hibernating animals, so it’s important to understand why your energy levels may dip while your appetite increases, and address it with healthy choices. The doctors at Healthwords will always encourage a healthy balanced diet over and above taking supplements, and the more colourful and varied your meals, the more nourishing nutrients you are getting. But there are times that supplements may be helpful or even vital. There is less choice of fresh foods over winter, and less sunshine to naturally make vitamin D, plus fighting off colds and flu means our immunity needs to be in tip-top condition. Let's talk you through the challenges of winter and how to counter them to keep you healthy in mind and body.

Life can feel rather grey at times and as a result, it can cause your mood to suffer. Sometimes you can work out the exact reason you are feeling down. It could be caused by things such as stress at work, problems in relationships with family, friends or partners, or financial worries. When you know what is making you feel this way it’s easier to try and deal with it. There are times however when your mood can feel low for no particular reason and this is harder to tackle. It may help to boost certain vitamins, which when they run low can have a negative impact on your mood. The following may be helpful for you to try for mild symptoms of depression – for more severe symptoms that are impacting your everyday life, you should see your doctor.

So you are thinking of starting vitamin D supplements? Here’s the lowdown on everything you need to know, based on the questions we are asked in our work as practising GPs.

Dietary sources of vitamin D are especially important. If you cannot go outside into the sun, or during the winter months in the UK, you are unable to get enough sun exposure to make vitamin D. At this point, your only options are dietary vitamin D or taking supplements.

Vitamin D is crucial for children's health as it plays a vital role in various physiological functions, especially in bone development and overall immune system function. Here are some key points commonly sked by parents to our paediatricians about Vitamin D and its importance for children:

Vitamin D has been hailed as a helper in the fight against COVID-19. Judging by the empty supermarket shelves, the public is listening. But what’s the theory behind it and where’s the evidence? Can vitamin D stop us catching COVID-19? Or stop it from making us really ill? We’ve examined the facts.

Vit B12 (cyanocobalamin) is a water-soluble vitamin essential for your body’s metabolism. It is so vital for the body’s metabolism and the formation of normal red blood cells that people can often feel exhausted and tired when lacking in Vit B12. Most people obtain it from regularly sourced foods such as meats and fish. However, it is commonly deficient in vegan and vegetarian diets. If vitamin B12 intake is not met through diet alone, you can try supplementing with tablets and oral mouth sprays; however, if you are severely deficient, injections may be needed through your doctor. Vit B12 deficiency can often cause fatigue, tiredness, and reduced physical performance.

Vitamin B12 (cyanocobalamin) is a water-soluble vitamin essential for your body’s metabolism. Most of the time, they are given as tablets and oral mouth sprays; however, it is poorly absorbed, so injections are often given to deficient patients. Most people do obtain it from their regularly sourced meats and fish. Because it is so important for the body’s metabolism, people often feel exhausted when lacking in Vit B12. It is also for the functioning of normal blood cells and more specifically important for athletes.

What Is Menopausal Joint Pain? Menopause is a natural part of the ageing process. While most people associate it with hot flushes and mood swings, joint pain is also common. Sometimes referred to as "menopausal arthritis," this condition can cause pain in the knees, hips, neck, hands, and shoulders, making daily activities more challenging and reducing overall quality of life.

Our microbiome refers to the diverse community of microorganisms that inhabit our bodies, primarily in our gastrointestinal tract, but also on our skin and in other areas. This community consists of bacteria, viruses, fungi, and other microbes, collectively playing a crucial role in maintaining our health and well-being. The gut microbiome, in particular, is home to trillions of microorganisms, with hundreds of different species. These microbes contribute to various physiological functions, including digestion, nutrient absorption, immune system regulation, and even influencing our mood and behaviour. A balanced and diverse microbiome is associated with better overall health, while disruptions in its composition, known as dysbiosis, have been linked to various health conditions such as inflammatory bowel disease, obesity, and autoimmune disorders What are Probiotics? Probiotics have garnered increasing attention recently for their potential to support gut health and overall well-being. But what exactly are probiotics? Simply put, probiotics are live microorganisms that have health benefits to the host when consumed in adequate amounts. These microorganisms, often referred to as "friendly" or "good" bacteria, can be found naturally in certain foods like yoghurt, kefir, fermented vegetables, and dietary supplements. They primarily consist of strains of bacteria such as Lactobacillus and Bifidobacterium, known for their beneficial effects on the gut.

Oral rehydration therapy (also known as oral rehydration salts, or solution) is used to prevent and treat dehydration. Around the world, it is used to prevent serious illness and death from diarrhoea. It has been reported to reduce the risk of death by more than 90%. It is considered so important that it is a part of the World Health Organisation's list of essential medicines.