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AJH Nutrition Nutritional Therapist supporting women in midlife with personalised, naturopathic guidance. Online consultations • ajhnutrition.co.uk

Drawing on 25+ years of NHS experience to help you understand the drivers behind your health concerns.

Why do people get so wound up about HRT?I’ve just read another post from someone ranting about it, and honestly, the sho...
26/10/2026

Why do people get so wound up about HRT?

I’ve just read another post from someone ranting about it, and honestly, the shouting from both sides isn’t helping anyone.

Taking it or not taking it, every woman should have the choice, but what isn’t always easy to find is the facts, and social media is a minefield of information and misinformation.

For women with POI or early or surgical menopause, HRT does exactly what the name says, it replaces hormones their bodies should still be making. For those of us going through it at the usual time, it doesn’t give us back our twenties, it tops up the falling and fluctuating levels that cause so many of the symptoms.

So what does the research actually say? It helps with hot flushes and protecting your bones, but it isn’t recommended as a way to prevent heart disease. As for dementia, the biggest review so far found it makes no difference either way.

I don’t take HRT, with my endometriosis it’s not the right choice for me. And I know I’m not alone, a lot of women can’t or don’t want to take it, and when oestrogen is held up as the saviour of all womankind, they’re left thinking ‘what about me?’

Whatever you choose, the basics still matter, sleep, managing stress, good food and moving your body. And it’s not one thing or the other, they can work alongside HRT, and for some people the right supplements help too.

Every body is different. What we need is balance, an individual approach, and a lot less telling other women what they should be doing.

Maybe I went on my own rant..just a little bit. Whatever you choose, make sure it’s your choice.

I've just read another post from someone ranting about HRT, and honestly, the shouting from both sides isn't helping any...
26/10/2026

I've just read another post from someone ranting about HRT, and honestly, the shouting from both sides isn't helping anyone. Why does it still get people so wound up?

Taking it or not taking it, every woman should have the choice, but the facts aren't always easy to find, and social media is a minefield of information and misinformation.

For women with POI or early or surgical menopause, HRT does exactly what the name says, it replaces hormones their bodies should still be making. For those of us going through it at the usual time, it tops up the falling and fluctuating levels behind so many of the symptoms. The research supports it for hot flushes and protecting bone, although it isn't recommended as a way to prevent heart disease. And on dementia, the largest review so far found it doesn't raise or lower the risk.

I don't take HRT myself, with my endometriosis it isn't the right choice for me, and I know I'm not alone. A lot of women can't or don't want to take it, and when oestrogen is held up as the answer for everyone, they're left thinking 'what about me?'

Whatever you decide, sleep, stress, food and movement still matter, and it's not one thing or the other, they can work alongside HRT, and for some people the right supplements help too. Every body is different, and what we need is a balanced conversation and an individual approach, not more people telling everyone else what they should be doing.

Maybe I went on my own rant..just a little bit. Whatever you choose, make sure it's your choice. I'd love to know, have you found it easy to get balanced information about HRT?

22/10/2026

Our feathery alarm clock, Buddy, gets up with the sun, so the darker mornings have meant a lovely lie-in for us lately. Sadly, the clocks go back on Sunday, and he has no idea what a clock is, so he'll be up an hour "earlier" from next week!

Daylight is one of the main cues for your body clock, which is why the change can leave us feeling out of sync for a few days. To help it settle, get outside in daylight early in the day, keep your bedtime and mealtimes consistent, and go easy on caffeine later in the day.

Anyone else's household run by a pet who ignores the clocks?

22/10/2026

Enjoying the lie-ins while they last 😴🐾

Light is one of the strongest signals for your body clock. Buddy wakes with the sun, and so does your body, whether you realise it or not. That’s why the clock change can leave you feeling out of sync for a few days.

To help it settle:
☀️ Get outside in daylight first thing
🛏️ Keep your bedtime and mealtimes steady
☕ Go easy on caffeine after midday

How do you cope with the clock change? 👇

The mornings have turned dark quite quickly this month, and your body clock notices, even if you don’t.That clock sits i...
16/10/2026

The mornings have turned dark quite quickly this month, and your body clock notices, even if you don’t.

That clock sits in a small part of the brain called the suprachiasmatic nucleus. It uses morning light as its main cue to set the timing for sleep, mood and energy across the day.

It also has receptors for oestrogen and progesterone. In perimenopause, as those hormones shift, the shorter days arrive at a time when your body is already adjusting.

Getting outside early, before screens, is one of the simplest signals you can give it, and even grey daylight is far brighter than indoor lighting. The clocks go back on 25 October, so it’s a good moment to notice how your mornings feel.

My guide, Perimenopause and Your Hormones, is on my website. Link in bio.

After such a long, warm summer, the mornings have turned dark quite quickly, and your body clock notices that change eve...
16/10/2026

After such a long, warm summer, the mornings have turned dark quite quickly, and your body clock notices that change even if you don't.

Morning light is the main signal your body clock uses to keep sleep, mood and energy on track. It also responds to oestrogen and progesterone, which are shifting in perimenopause, so the shorter days arrive at a time when your body is already adjusting.

My own habit is a morning walk, whatever the weather. Even grey daylight gives your body clock far more to go on than indoor lighting.

If you'd like to understand more about the hormones behind it, my guide Perimenopause and Your Hormones is on my website: www.ajhnutrition.co.uk

14/10/2026

Have you ever started taking vitamin D, or magnesium, or a B complex, and wondered why you don’t feel any different?

Supplements can be really useful, but nutrients don’t work in isolation, and no supplement can make up for running on stress, poor sleep and not enough of the right food.

Eat simple, good quality food most of the time.
Get outside in daylight, especially in the morning.
Protect your sleep.
Move your body in a way you enjoy.
Find small ways to bring your stress down.

None of these are easy when life is busy, and that’s why a supplement can feel like the quicker answer.. but they’re the foundations everything else sits on.

12/10/2026

Your gut has more say in your hormones than you might think.

Tucked inside your gut microbiome is a group of bacteria called the oestrobolome. Once your liver has processed oestrogen and sent it to the gut to leave the body, some of these bacteria produce an enzyme that can reactivate it and send it back into circulation.

Through perimenopause, as oestrogen becomes less predictable, gut diversity tends to shift too. Less diversity can affect how oestrogen is recycled, and changing oestrogen can affect gut diversity. It’s a two-way conversation, not two separate problems.

That’s why I don’t think gut health and hormone health belong in separate boxes, especially at this stage of life.

If you’d like to understand more about what’s happening with your hormones right now, there’s a plain-English guide on my website. Link in bio.

Did anyone ever tell you perimenopause could start in your early 40s, or even sooner?Most of us were told very little, a...
05/10/2026

Did anyone ever tell you perimenopause could start in your early 40s, or even sooner?
Most of us were told very little, and what we did hear was usually about hot flushes and periods stopping, which is often the end of the story rather than the beginning..
So here are three things i wish more women knew.
It starts earlier than you think. For a lot of women the first signs turn up years before their periods change, broken sleep, feeling more anxious, a foggy head and a sense that something just isn’t quite right.
It’s up and down. Your hormones don’t simply drop off, they rise and fall, which is why you can feel completely like yourself one week and not the next, and start to wonder if you’re imagining it. You’re not.
Your gut matters. Your gut helps your body clear the oestrogen it has finished with, so when digestion is sluggish it can show up in how your hormones feel too.
If you want to understand more about what your hormones are actually doing, my free hormones guide is on my website
https://www.ajhnutrition.co.uk/resources-perimenopause-hormones-explained/
Save this for later and share it with a friend who might need it.

24/08/2026

Starting again

Today I went for a run after another break. I told myself it was the heatwaves keeping me away — but if I’m honest, this morning it was the usual voice: I’m tired, I don’t feel like it, will I even have time? The same barriers, back again.

Then I got out there, and it was exactly as good as it always is. No phone, no emails — just being present, moving, and actually having space to think. If I hadn’t gone, I would never have seen the path stretched out ahead of me, the trees, the sun breaking through the clouds. I don’t know why I let myself go so long without it.

I’ve always known running is good for me — for my body, my mood, my sense of calm. Knowing that has never been the hard part. The hard part is following through, and not letting the small excuses win.

So if there’s something you used to love and have quietly stopped doing — what would it feel like to start again today?

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