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Menopause Nutritionist London, Mayfair & Online
As a Menopause Nutritionist in London, and a qualified Registered London Nutritionist, I support women through perimenopause and menopause with simple, personalised nutrition. Hormone changes during this time can affect many areas of life. You may notice changes in your sleep, weight, mood, skin, digestion and energy. These changes are normal, but they can still feel overwhelming. My goal is to help you feel balanced and supported through this transition.
I offer appointments in Mayfair, Central London, St George’s Hill (Weybridge, Surrey), Teddington and online. This gives you flexible access to care, wherever you live.
What Happens During Menopause
Menopause is a natural shift in hormone levels. Oestrogen and progesterone begin to change, and this can affect almost every part of your body. Symptoms can vary from person to person, but many women experience:
- hot flushes
- night sweats
- weight gain or a change in body shape
- sleep problems
- mood changes
- low energy
- brain fog
- digestive changes
- joint aches
Although these symptoms can be difficult, the right support can make a big difference.
How Nutrition Helps During Menopause
Nutrition plays a key role during perimenopause and menopause. The right foods can support hormone balance, energy, digestion, bone health and weight. Balanced meals also help stabilise blood sugar, which can reduce cravings, mood swings and hot flushes.
When you understand what your body needs, it becomes easier to feel well and stay in control.
What to Expect in a Menopause Nutrition Consultation
During your consultation, we talk through your symptoms, your goals and your health history. We also look at your diet, lifestyle, sleep and stress levels. All these areas affect hormone balance.
Your personalised plan may include:
- foods that support steady energy
- easy meal ideas for hormone balance
- guidance on protein, fibre and healthy fats
- ways to manage cravings and blood sugar dips
- steps to support sleep and mood
- supplement advice, if needed
- optional functional testing
The plan is simple and realistic. You will always know what to focus on.
Menopause and Weight Changes
Many women notice weight changes during menopause. This is often due to hormone shifts, lower muscle mass and slower metabolism. Strict dieting rarely helps and can make symptoms worse.
Instead, we focus on gentle, sustainable steps that support your body. This includes balanced meals, better blood sugar control and daily habits that work long-term.
You can learn more about my weight support here:
Menopause, Gut Health and Hormones
Your gut plays a major role in hormone balance. Gut bacteria help process estrogen and support mood, digestion and inflammation. Because of this, many women benefit from combining hormone support with digestive support.
You can explore related services here:
My Approach as a Menopause Nutritionist
I follow a calm and supportive approach. My aim is to help you understand your symptoms and feel confident in your plan. I do not believe in strict diets. Instead, I use simple steps that fit into daily life and help you feel better over time.
We work together to:
- improve energy
- balance blood sugar
- support digestion
- promote healthy weight
- reduce inflammation
- improve sleep and mood
In-Person and Online Menopause Consultations
You can choose between in-person appointments in Mayfair, Weybridge or Teddington, or online consultations. Online sessions offer the same level of personalised care and are ideal for busy schedules or clients outside London.
You can learn more here:
Start Your Menopause Nutrition Support
You do not have to manage menopause alone. The right guidance can help you feel calmer, stronger and more balanced. Your body is changing, but you can support it with the right nutrition.
When you feel ready, you can book your consultation here: Book a Consultation.
Many women like you struggle with symptoms and weight management during menopause but rest assured, there is a solution. I specialise in helping women navigate the challenges of menopause while achieving their weight loss goals.
As a woman in my mid-forties and a Registered Nutritionist specialising in menopause-targeted weight loss, I fully understand the unique challenges that women like you face during this phase of life.
Menopause brings about significant hormonal changes that can have a profound impact on your body and overall well-being. Weight gain, especially around the midsection, is a common struggle that many women experience during this time. However, I am here to assure you that there is a solution.
My approach to menopause-targeted weight loss is comprehensive, evidence-based, and tailored specifically to your needs. I believe in empowering you with the knowledge, tools, and support necessary to achieve your health and weight goals. By understanding the science behind menopause and its effects on your body, you can make informed decisions and take control of your well-being.
Milena Kaler
Registered Nutritionist & Nutritional Therapist, Stubborn Weight Loss, Sports Nutrition, Digestive Health and Skin Nutrition Specialist in Mayfair, Central London and online.
My approach to menopause
Menopause symptoms
Menopause is a natural biological process that marks the end of a woman’s reproductive years. It is characterized by a decrease in the production of oestrogen and progesterone, two hormones that play a vital role in the menstrual cycle and fertility. As the body adjusts to these hormonal changes, women may experience a range of symptoms that vary in intensity and duration.
- Hot flashes and night sweats
One of the most well-known symptoms of menopause is hot flashes, which are sudden and intense feelings of heat that can cause sweating, flushed skin, and a rapid heartbeat. Night sweats, which are hot flashes that occur during sleep, can disrupt sleep patterns and lead to fatigue. They can be accompanied by other symptoms including headaches, migraines, dizziness, increased heart rate, insomnia, fatigue, and weight gain. Weight loss problems in menopausal women are very common and particularly frustrating. With the proper diet, supplements, as well as exercise, most of the inconvenient symptoms of menopause can be minimized.
- Irregular periods
As menopause approaches, menstrual cycles often become irregular. Periods may become shorter or longer, heavier or lighter, and the time between periods may vary. Eventually, menstruation ceases altogether.
- Vaginal dryness and discomfort
The decrease in estrogen levels can lead to vaginal dryness, itching, and discomfort during intercourse. This can cause pain or discomfort and may affect sexual satisfaction.
- Mood changes
Hormonal fluctuations during menopause can contribute to mood swings, irritability, and increased susceptibility to stress and anxiety. Some women may also experience depression or feelings of sadness.
- Sleep disturbances
Many women find it challenging to get a restful night’s sleep during menopause. Night sweats, hot flashes, and hormonal changes can disrupt sleep patterns, leading to insomnia or poor sleep quality. - Changes in libido
Fluctuating hormone levels can impact sexual desire and arousal. Some women may experience a decrease in libido during menopause, while others may not notice any changes. - Weight gain
During menopause, many women experience weight gain, particularly around the abdomen. Hormonal changes and a decrease in metabolism can contribute to increased fat storage and difficulty in losing weight. - Changes in skin and hair
Oestrogen plays a role in maintaining skin elasticity and moisture. As oestrogen levels decline, women may notice drier skin, increased wrinkling, and thinning of the hair. - Bone loss and increased risk of osteoporosis
The decrease in estrogen levels can lead to accelerated bone loss, increasing the risk of osteoporosis and fractures. - Cognitive changes
Some women may experience memory problems, difficulty concentrating, or “brain fog” during menopause. These cognitive changes are often temporary and improve after menopause.
It is important to note that not all women will experience all of these symptoms, and the severity can vary greatly from person to person. If you are experiencing symptoms that are significantly impacting your quality of life, it is recommended to consult with a healthcare professional who can provide guidance and appropriate treatment options.
Understanding the symptoms of menopause can help women navigate this transitional phase with greater ease. With the right support, lifestyle adjustments, and possibly medical interventions, women can manage and alleviate these symptoms, allowing them to embrace this new chapter of life with confidence and well-being.
Menopause & Perimenopause
Menopause is the permanent cessation of periods in women, and it occurs on average around 51 years old but it may occur as early as 40 and as late as 55 years of age. Menopause is the point at which a woman stops ovulating and menstruating, indicating the end of fertility. It is important to remember that menopause is not a disease, and it is a natural progression in life.
Perimenopause is the period when a woman’s body is preparing for menopause, and the time after menopause is called postmenopause. During perimenopause, for most women hormone production starts to slow down when they reach their thirties, and continues to diminish as they age.
Oestrogen and progesterone are commonly thought as reproductive hormones. While oestrogen is essential for reproduction, cells in the breasts, vagina, bladder, skin, heart, liver, bones, and brain all contain oestrogen receptors and require an oestrogen to stimulate these receptors for the normal function of the cells. Progesterone works as a counterpart to oestrogen. During the second half of woman’s menstrual cycle, progesterone stimulates changes in the lining of the uterus to complete its preparation to be a home for a fertilized egg. Testosterone and the other hand is most important for a healthy libido.
Understanding menopause and weight gain
Menopause is a natural stage of a woman’s life, marking the end of her reproductive years. During this transition, the body undergoes significant hormonal changes, which can have a profound impact on various aspects of health, including weight management. Many women find that they gain weight, particularly around their midsection, during this time.
The hormonal shifts associated with menopause can cause a decrease in metabolism, muscle mass, and overall energy expenditure. Additionally, the loss of estrogen can lead to an increase in abdominal fat deposition. These factors combined make it more challenging for women to maintain or lose weight during menopause.
One of the key advantages of consulting a Nutritionist is the ability to address any underlying health conditions or concerns that may be affecting your weight management. Your Nutritionist will take a holistic approach, considering factors such as thyroid health, insulin resistance, and adrenal function. By identifying and addressing these issues, we can optimize your body’s ability to achieve weight loss success during menopause.
