Many midlife women feel like no amount of self-care makes a lasting difference. That’s because your nervous system may not be a cup—it’s a colander. When sleep, nutrition, boundaries, and mindset have “holes,” your energy and wellbeing leak away no matter how much you pour in. In clinic, the top drains I see for peri- to post-menopausal women are: poor sleep, not fuelling body and mind, always putting others first, never saying no, and waiting for the “perfect” time. Seal these drains, and self-care finally sticks—helping you feel calmer, stronger, and more resilient in midlife and beyond.

Constipation is multifactorial. Aim for 1–3 comfortable motions daily (Bristol 3–4) with minimal straining. Foundations: drink 35 mL/kg water; reach ≥25 g fibre (consider PHGG); morning movement; toilet footstool; L. reuteri DSM 17938; kiwi, prune juice, fresh ginger. Seek help for red flags or pelvic floor dysfunction or persistent symptoms.

Creatine isn’t just for athletes. Research shows daily creatine monohydrate (3–5 g) can support memory, cognition, and muscle health in peri- and post-menopausal women. With benefits for brain fog, strength, and healthy ageing — and only mild, manageable side effects — creatine is a safe, affordable tool for long-term body and brain vitality.

Stress is often the missing link in weight loss and gut healing. Chronic stress raises cortisol, fuels inflammation, and disrupts the gut microbiome, making it harder to lose weight or restore digestion. Learn why managing stress is essential for balancing hormones, protecting gut health, and achieving lasting results.

Heart rate variability (HRV) is a powerful measure of stress resilience and recovery. Learn what HRV is, how it’s measured with tools like FirstBeat, and why it matters for health. Discover how stress impacts gut health, weight loss, and why HRV can be your guide to better wellbeing

The corn transit test is a simple, free way to measure your bowel transit time and gain insights into your gut health. Learn why tracking when corn first appears—and disappears—in your stool matters, what a healthy transit time looks like, and how this easy at-home check can guide better digestion and overall wellness

Discover how the simple heel drop exercise can help relieve symptoms of a hiatal hernia by gently encouraging the stomach back into place. Learn when and how to do it, why it works, and who should avoid it. A natural, gravity-based technique to support gut health and reduce reflux.

Discover 10 fascinating and research-backed facts about the human gut microbiome—how it influences digestion, immunity, mood, metabolism, and more.

Discover the signs, best testing methods, and treatment options for H. pylori—a common gut infection linked to bloating, reflux, and ulcers.

Therapeutic diets like paleo, keto and carnivore can offer gut relief by removing common irritants and providing structure. But they’re often generic and overly restrictive. The best approach is personalised—designed around your unique needs, flexible enough to evolve, and supportive of long-term gut health without unnecessary rules.

Biofilms are structured microbial communities in the gut that can either support or harm digestive health. A 2024 Gastroenterology review links pathogenic biofilms to IBS, IBD, and colorectal cancer. New detection tools and treatments—like probiotics and FMT—offer hope in restoring balance and targeting these resilient, hidden disruptors.

Struggling to make healthy habits stick? This blog unpacks a 2024 BMJ Open study revealing key barriers to habit formation—like stress, forgetfulness, and lack of routine—and the proven strategies that help, including habit stacking, reminders, and support. Start building lasting habits with science-backed tools that actually work.