How would it feel…
To no longer worry about PMS and heavy, painful periods
To have more energy.
To get a good night’s sleep
To have mental clarity
To manage your weight
To feel less anxious about the future
To feel good about yourself again
To feel in control of your health
YOU CAN NOW BOOK YOUR DREAM TRIP OR NEXT ADVENTURE WITH ME – HEALTH & WELLNESS RESORTS, SPA HOTELS, ACTIVITY HOLIDAYS – YOGA, HIKING, SKI & MORE
Blog
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PCOS and Menopause: How to Manage Symptoms and Balance Hormones
For women with Polycystic Ovary Syndrome (PCOS), navigating menopause can […]
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ANOUNCEMENT – If you are looking for an amazing holiday that incorporates health and wellness…
Taking time out for yourself is essential for your well-being. […]
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How your gut health could be affecting your hormones…
Gut health is a foundation for good health and plays […]
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Perimenopause does not need to hold you back… here are 6 ways to support yourself
1. Optimise your diet – Prioritise protein, healthy fats and […]
😣 Bloating & Perimenopause – What’s the Connection? 💨
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Bloating is a common complaint during perimenopause, often linked to hormonal shifts, gut health, and fluid retention
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As oestrogen levels fluctuate, digestion can slow, leading to discomfort, flatulence and bloating
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💡 Why Does Bloating Happen?
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🔹 Hormonal changes → water retention & slower digestion
🔹 Gut health shifts → increased inflammation & leaky gut
🔹 Stress → reduced stomach acid & digestive enzyme production
🔹 Slow digestion → more gas buildup & constipation
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💡 Top Tips to Beat the Bloat:
✔️ Support gut health – consider gut testing 🧫
✔️ Manage stress – deep breaths before meals 🧘♀️
✔️ Stay hydrated – aim for 2L water/day 💧
✔️ Eat smaller meals & chew slowly 🍽️
✔️ Avoid carbonated drinks & chewing gum 🚫
✔️ Watch food triggers – dairy, beans, onions, & salt ⚠️
✔️ Try fennel or peppermint tea 🍵
⚠️ When to See a Doctor: If bloating lasts over 2 weeks or comes with pain, weight loss, or bowel changes, check in with your GP.
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Need support with managing bloating or other perimenopause symptoms? DM me! 💬
#Perimenopause #GutHealth #BloatingRelief #MenopauseSupport #WomensWellness #HormonalHealth
1 week ago
Secrets to a good nights sleep continued… 😴✨
A sound night-time routine can do wonders for your energy, mood, hormones, and even weight management! Try these simple but powerful tips:
🌿 Ditch the screens an hour before bed—swap for yoga, meditation, journaling, or reading.
🌙 Create a calming sleep space—dim lights, use lavender essential oils, and keep your room dark. An eye mask and ear plugs could also be helpful
📵 Limit Wi-Fi exposure by setting your router on a timer overnight.
🚫 Say no to late-night snacks & caffeine—avoid eating 2 hours before bed and cut caffeine after 2 PM.
Your body thrives on quality sleep, which is why we should prioritise it!
Which of these habits do you already follow? Let’s chat in the comments! 💬💙
#SleepBetter #MenopauseWellness #HormoneHealth #NightTimeRoutine #HealthyLiving #SelfCareMatters
2 weeks ago
If you’re tossing and turning at night or waking up feeling exhausted, your morning meal might be playing a bigger role than you think!
A protein-rich breakfast helps keep your blood sugar steady all day, which means fewer energy crashes, better hormone balance, and deeper, more restful sleep at night. 🌙✨
Here’s how protein in the morning helps you sleep better:
💛 Supports balanced blood sugar → No rollercoaster energy spikes & crashes 🚀⬇️
💛 Regulates cortisol & melatonin → Your body’s natural sleep-wake cycle 🕰️
💛 Boosts serotonin → The feel-good hormone that helps produce melatonin for sleep 😌💤
💛 Reduces late-night cravings → Less nighttime snacking = better rest! 🍫🚫
Simple, nourishing breakfast ideas to try:
🍳 Scrambled eggs with avocado
🥑 Greek yogurt with nuts & berries
🐟 Smoked salmon with cottage cheese
🍗 Chicken & sautéed greens
Prioritising protein in the morning is a small shift that can make a huge difference in your sleep, energy, and overall well-being. 🌿💛
What’s your favorite sleep-supporting breakfast? Let’s share in the comments! 👇✨
#BetterSleepStartsWithBreakfast #ProteinForHormones #RestfulNights #NourishToThrive
2 weeks ago
✨ The secret to a good night’s sleep could start here… ✨
Did you know that your morning routine could be the key to better sleep? ☀️😴
Getting natural morning light, ideally, within the first hour of waking helps reset your body’s clock, boosting energy during the day and improving sleep quality at night. 🌿✨
Here’s why you should soak up the sun each morning:
🌞 Regulates your circadian rhythm
🧠 Boosts mood & focus
😴 Helps you fall asleep faster & deeper
Try stepping outside for 10-20 minutes of morning light🌅
Tag a friend who needs better sleep & follow for more wellness tips!
💙 #BetterSleep #MorningLight #HealthyHabits
2 weeks ago
Nutrition/natural solutions or HRT?
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POV: Based on my own experience, and from working with many women over the years, I have found that a combination of optimising your nutrition and lifestyle alongside HRT (if you can take it) can often offer the best results
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What does this look like?
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Optimising these 4 areas of health
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1. Nutrition - Checking essential nutrient deficiencies which could be exacerbating symptoms. As well as Investigating gut and hormone health and addressing any imbalances with foods ands targeted supplements
2. Sleep - Prioritising sleep and having healthy sleep practices in place to get the best quality sleep you can really makes a difference to how you feel. It can also help to manage hormone health
3. Exercise - Regular movement and exercise - there are so many reasons why exercise and movement are important to health including, cardiovascular, metabolic, and bone health as well as managing low moods and anxiety
4. Managing Stress - few people can eliminate stress from their lives completely, and a small to moderate amount may even be beneficial. However, consistent chronic stress can contribute to poor health and even risk of disease, so having a variety of tools that work for you and can reduce its impact on your health and wellbeing can be key
3 weeks ago
What are my favourite products? ⬇️ Those I regularly recommend or use myself? A question I get asked a lot!
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I should start by saying that we are all different and what works for me may not work for you… BUT there are some products that I recommend time and time again, and in my experience, are generally well tolerated by most people
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That being said, if you are taking any medications, have a medical diagnosis or are unsure, please ALWAYS check with your GP or health care provider
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My favourites include;
⭐️ Collagen powder
⭐️ Protein powder
⭐️ Creatine
⭐️ Gut health supplements
⭐️ Vitamin D
⭐️ Magnesium (for sleep support and stress management)
⭐️ Adaptogenic coffee and night time hot chocolate
⭐️ A perimenopause supplement
⭐️ A vitamin & mineral supplement for females over 50
⭐️ And more
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You can get a 10% discount on these products
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Copy and paste or use the link in my bio -
https://drops.shop/gail-brady-nutrition/healf
I hope that’s helpful 😀
Save this post or share with a friend 🙏
4 weeks ago
Quick & Easy Breakfast prep - Lemon Chia Overnight Oats
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Ingredients
- 20g vanilla protein powder
- 80g low fat Greek yoghurt
- 40g lemon juice
- 50g rolled oats
- 15g chia seeds
- 120 unsweetened almond milk
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Mix all ingredients in a container and refrigerate overnight
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✅ High protein (around 30g)
✅ Some Healthy fats
✅ Fibre
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A nutritious breakfast that keeps you going until lunchtime 😀
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Recipe from @fiftyfitnessjourney 🙏
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Save for later
#nourishingbreakfast #eatforhealth #highproteinrecipes #proteinbreakfast #nutritionistuk
1 month ago
Symptoms I have talked about with clients in the past week
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❌ PMS
❌ IBS and gut issues (constipation, diarrhoea, acid reflux, indigestion, bloating, nausea…)
❌ Fatigue
❌ Low mood, anxiety & seasonal affective disorder (SAD)
❌ PCOS
❌ Painful joints
❌ Poor sleep
❌ Menstrual cramps and pain
❌ Skin health - acne, rashes, dry skin
❌ Thyroid issues - including weight gain/difficulty losing weight
❌ Food sensitivities
❌ GP referrals when symptoms and test results need further investigation
And more…
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When it comes to nutrition, and women’s health, symptoms are as diverse and unique as the person I am speaking to
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No two consultations are the same…
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And that’s why it can require a personalised approach to get to the underlying cause of your health issues
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If you can relate to any of these symptoms, or just feel stuck with where you are and what you are experiencing, get in touch.
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There is a link to a free symptom and health review call in my bio or simply message CALL in the comments below and I will send you the information to book your slot
#nutritionistuk #nutritionaltherapypractitioner #functionalmedicine #womenshealth #femalehealth #midlifewomen #femalebusinessowners #femaleentrepreneurlife
1 month ago
If you have persistently low iron stores (ferritin) which are difficult to increase even with iron-rich foods and iron supplementation
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According to research, your thyroid may be involved...
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Checking thyroid hormones as well as iron markers, may shed some light on the potential underlying issues
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AND supporting your thyroid could lead to improved iron levels and vice versa
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This could = increased energy and potential improvements in many other symptoms including hair loss, heart palpitations, weight management and headaches
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Low iron levels are common in perimenopause, especially if you are experiencing heavy periods…
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I check markers for both iron and thyroid function using a single blood test which also includes many other health markers that support our health
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This is how functional medicine and nutritional therapy works, by connecting the dots
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If you would like to find out more about this test, message me or type the word IRON in the comments box below 😀
#metabolism #thyroidproblems #ironlevels #ferritin #nutritionaltherapy #functionalmedicine #nutritionistuk
1 month ago