Older Women Menopause

Menopause and HRT

Can You Relate To Any Of These Points?

So you’ve reached the point where you can’t ignore your hot flushes any longer. Other people are noticing them too and it’s embarrassing.

  1. You’re not sleeping because night sweats are waking you, or your mind just won’t switch off.
  2. You’re tearful, short tempered, and your memory’s taken a hike.
  3. You no longer feel in control and can’t cope anymore.
  4. You feel like you need a hug and you’re falling apart.
  5. Your libido got up and left.
  6. You’re tired but can’t get to sleep.
  7. You wake in the night and can’t go back to sleep.
  8. You have mood swings and are irritable.
  9. You crave the wrong foods and are getting bigger round your middle.
  10. You’ve lost your energy for life and living it.

Well you could go to your GP or family physician, right? You’ll have a brief chat, most likely be prescribed HRT and then sent on your way. That’s your choice. It was my choice too.

I was prescribed HRT for several years and guess what – it did work. However, eventually I chose to wean myself off it. Why don’t I take HRT any longer?  There are three very good reasons why HRT isn’t the answer:

  1. Menopause isn’t a disease, so why try to cure it with pills and patches?
  2. Too many doctors see us women of a certain age as a bag of old hormones and view menopause as a deficiency disease that needs to be corrected by topping up your oestrogen levels.
  3. Menopause isn’t an illness, it’s a natural event in a woman’s life. We don’t medicate young girls to get them through puberty. So, why medicate yourself to get through menopause?
  4. HRT is not a cure, it’s a stop gap. It’s a band aid but it’s not a cure for menopause. You can still experience symptoms like hot flushes whilst you’re taking it and once you stop. Well, your symptoms can reappear anyway. I know mine did.
  5. HRT increases cancer risk. I was told this was by just over 2%. However, new studies show it can be much, much higher than this. Why would you ever want to increase your risk of cancer? Even if it’s a small risk is it one you’re willing to take if there are alternatives?

Fortunately, HRT isn’t the only option.

Your lifestyle choices, your food choices, and your exercise choices can be just as effective as HRT and that’s how I choose to manage my menopause now. We all follow the Hot Flush Freedom Formula.  It’s an easy-to-follow solution that will put an end to your hot flushes, night sweats, moods swings, and brain fog.  Five smart steps to get you feeling like yourself again.

Are you looking for an alternative to HRT?

Do you want to know how the Hot Flush Freedom Formula can help you too?


Elementary Elements – Magnificent Magnesium

Did you know that a high number of the population are low in Magnesium?

Magnesium deficiency can be caused by medications, stress, alcohol, poor absorption of food, and diets that are high in refined foods. Sings of being low in Magnesium are:-

  • Constipation
  • Hypertension (high BP)
  • Anxiety
  • Depression
  • Fatigue
  • Muscle Cramps
  • Chronic bak pain
  • Migraine Headaches
  • Anxiety
  • Depression
  • Insomnia
  • Tendonitis
  • Fibromyalgia

Magnesium is an element that is involved in for over 300 different processes within the body. Having levels in your body that are too low can be a contributing factor in many diseases and can also inhibit excess body fat loss. Correcting a magnesium deficit can make a world of difference in overall health. If you think your low you think you may be low in magnesium ask your GP ask for a Magnesium test, but what you get free on the NHS may not be the best for you. There are many on-line site where you can buy magnesium I use and highly ecommend Dr Mercola’s site.

This should give you a good picture of why I believe magnesium is so important. So how can you know if you’re getting an adequate supply? First look at your diet.

Food (100 grams)  Magnesium Content (mg)
Seaweed, agar, dried 770 mg
Coriander leaf (spice), dried 694 mg
Pumpkin seeds, dried 535 mg
Cocoa, dry powder, unsweetened 499 mg
Basil, dried 422 mg
Flaxseed 392 mg
Cumin seed (spice) 366 mg
Brazil nuts, dried 376 mg
Parsley, freeze dried 372 mg
Almond butter 303 mg
Cashew nuts, roasted 273 mg
Whey, sweet, dried 176 mg
Leeks, freeze dried 156 mg
Kale, scotch, raw 88 mg
Spinach 79 mg

As we age our body becomes less efficient at processing vitamins and minerals. so it is even more important that we eat an abundance of fresh fruit, vegetables and berries. The thing is this does not easily show up in our blood because what we cant  absorb gets flushed out of our waste system. this means that our Doctor doesn’t spot the deficiencies and the problem never surfaces.

Magnesium is not a nutrient you want to run low on, despite it being so commonly overlooked. Here are some key reasons why I feel it’s so important for you to pay special attention to Magnesium

  • It is the fourth most abundant mineral in your body
  • Exists in over 300 different bodily enzymes
  • Is found primarily in your bones (half of your total body magnesium)
  • Plays a role in your body’s detoxification processes
  • Aids your energy metabolism and protein synthesis
  • Helps guide a large number of physiological functions
  • Is required by glutathione (the “master antioxidant”) for synthesis  
  • Is especially valuable for supporting your brain health

When searching for a high-quality magnesium supplement, there’s such a wide variety available that it can be confusing as to which one is really best for you.

Even more confusing is the fact that there’s no such thing as a 100 percent magnesium supplement. Magnesium must be bound to another ion and that substance can affect magnesium’s absorption and bioavailability.

Let’s take a closer look at the different types of magnesium supplements available out there and how they compare to one another.

Magnesium glycinate

A chelated form of magnesium that tends to provide effective levels of absorption and bioavailability.

         Magnesium oxide

A non-chelated form of magnesium bound to an organic acid or fatty acid. Contains up to 60% elemental magnesium and has stool-softening properties.

         Magnesium chloride/Magnesium lactate

Contains only about 12% elemental magnesium but tends to have better absorption capabilities than magnesium oxide which has 5 times the magnesium.

         Magnesium sulfate/Magnesium hydroxide

These are typically used as laxatives. Milk of Magnesia is an example of this type of magnesium. Since magnesium hydroxide can have up to 42% elemental magnesium, caution is required here not to take too much.

         Magnesium carbonate

This form of magnesium has antacid properties and can contain from 29 to 45% elemental magnesium.

Magnesium taurate

This contains a combination of magnesium and taurine (an amino acid) that together may provide a calming effect on the body and mind.

Magnesium citrate

This is a form of magnesium with citric acid which has laxative properties. This can contain up to 16% elemental magnesium.

Magnesium L-Threonate

This newer, emerging type of magnesium supplement has shown great promise in absorption, as well as potential tissue and cell membrane penetration.

Why I choose to take MagteinMagnesium L-Threonate

Magnesium plays an important role in many of your brain’s functions, however, most forms of magnesium have low levels of brain bioavailability. Recently, a group of scientists from Massachusetts Institute of Technology (MIT), including a Nobel Prize laureate, discovered a unique compound called Magtein™ and it is the only magnesium compound that has been shown to effectively raise the brain’s magnesium levels.

For a high-quality magnesium supplement, I strongly recommend Magnesium                    L-Threonate. Here’s a chart on Dr Mercoal’s web site showing the details behind why he thinks this is such an exceptional formula and exceeded his expectations by surpassing his checklist requirements:-

Checklist Requirement

Completely avoids magnesium stearate?

Yes – I made certain this compound was not part of the formula whatsoever. It’s just not a healthy substance you should be putting in your body. Plus, this formula does not contain any genetically engineered (GE) ingredients.

Delivers a high-absorption formula?

Yes – With the many types of magnesium supplements available, my team and I selected Magtein™ Magnesium L-Threonate (Magtein®) for its absorption characteristics and extensive research.

Incorporates high-penetration characteristics?

Yes – One area where other forms of magnesium supplements tend to fall short involves penetration of tissues and cells. Animal studies have shown how Magnesium L-Threonate has been able to uniquely cross the blood-brain barrier and penetrate cell membranes.

Helps manage potential discomfort?

Yes – Many forms of magnesium can cause unpleasant gastrointestinal discomfort. In fact as you already know, some magnesium products have the primary purpose of softening stool and acting as a laxative. This is not the case with Magnesium  L-Threonate and its consistent formula.

Provides practical, easy-to-take servings?

Yes – Food is not required for absorption so taking it with meals is not necessary. It’s always a smart choice to double-check and consult with a healthcare professional when taking any supplement. With our new formula, you only need 3 capsules instead of 4! You can take all 3 at night, or take 2 at lunch and 1 at bedtime with plenty of water, it’s easy to take

Dr Mercola says “While other common magnesium compounds generally do not improve brain magnesium levels, studies show that higher magnesium concentrations in the brain and improved cognitive ability occur with Magtein™. This can lead to enhanced learning abilities, improved working memory and better short- and long-term memory in both young and aged animals.*I believe this recent research holds tremendous potential value for your cognitive function.”

Don’t Let Poor Lifestyle Choices Put the Brakes on Fully Enjoying Your Life


Exercise and Parkinson’s Disease

Exercise and Parkinson’s Disease

New research into the effects of exercise in the management of Parkinson’s Disease suggests that regular, high-intensity physical activity may help to keep disease progression in check.

In the United States alone, around one million people live with Parkinson’s disease and approximately 60,000 new cases are diagnosed every year, according to data from the U.S. National Library of Medicine of the National Institutes of Health (NIH).

Parkinson’s Disease is a neurodegenerative motor system disorder characterised by uncontrolled tremors in various body parts, especially the arms and legs, as well as poor balance and co-ordination of movements.

There is now new research into the effects of exercise in the management of Parkinson’s Disease. The research suggests that regular high-intensity exercise three times a week may help delay the progression of this disease.

A phase II clinical trial, called the Study in Parkinson’s Disease of Exercise (SPARX), was recently conducted by researchers from Northwestern University Feinberg School of Medicine in Chicago, IL, and the University of Colorado in Denver.

Their findings suggest that high-intensity physical exercise is beneficial for people with early stage Parkinson’s Disease, as it may delay the progression of symptoms related to motor abilities.

If you need a very low cost, simple, and effective high-intensity walking program, try our “Walk The Weight Off Mind & Body program”.  This would be an excellent way to achieve a regular pattern of exercise and provide you with support and tons of nutrition and health advice.

A study by author Daniel Corcos says: “If you have Parkinson’s Disease and you want to delay the progression of your symptoms, you should exercise three times a week with your heart rate between 80% to 85% maximum. It is that simple.”  Like most things that affect our health, the trick is keeping it up long term and achieving a regular pattern

Study – Daniel Corcos, Northwestern University Feinberg School of Medicine. To read more about this study go to Pubmed where you should find the published  in JAMA NeurologyExercise and Parkinson’s Disease

Benefits of Walking

Benefits Of Walking

Sometimes, what you need from you doctor is a prescription for a good walking program. This activity which you’ve been doing since you were about year old is readily available and suitable for everyone and it is now being touted as “the closest thing we have to a wonder drug,” in the words of Dr. Thomas Frieden, Director of the Centers for Disease Control and Prevention.

Of course, you probably know that any physical activity, including walking, is a great benefit to your overall health. But walking in particular comes with a host of benefits. Here’s a list of five that may surprise you. They are taken from a Special Health Report from Harvard Medical:

  1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.
  2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.
  3. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.
  4. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

Walking also has a great impact on preventative healthcare, especially as we age.

How walking can improve your health

  1. Walking helps with weight loss

Taking regular exercise is especially important as we get older and our metabolism slows down, making us more likely to put on weight.

The only way to lose weight is to use up more energy that we take in, and a daily walk can help to burn off some of those calories.

The number of people who are overweight or obese is rising. The latest Health Survey for England (2014) showed the following groups as overweight or obese:

  • 78% of men aged 65 to 74
  • 80% of men aged 75 to 84
  • Over 70% of women aged 65 to 84.


  1. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.
  2. Brisk walking helps to keep the heart strong

According to the British Heart Foundation, over 1 in 7 men and nearly 1 in 10 women die from coronary heart disease (CHD) in the UK. However, people who are physically active are at lower risk of CHD.

Brisk walking can help to keep your heart strong by increasing your heart rate. It can also reduce your risk of heart disease and high blood pressure in the long-term.

High blood pressure is also a key risk factor for stroke, which usually affects people over the age of 65. Some communities are also at higher risk from heart disease. For example, people of South Asian origin are at particular risk of CHD. Experts think this is because of diet and lifestyle.

  1. Physical exercise reduces your risk of developing cancer

According to Cancer Research UK, cancer causes more than 1 in 4 of all deaths in the UK. Physical activity can reduce your risk of developing some cancers, including breast, bowel, and womb cancer.

  1. Walking also reduces your risk of developing Type 2 diabetes

There are 3.9 million people living with diabetes in the UK in 2015. Most of these cases are Type 2 diabetes, which is more likely to affect adults and those who are overweight or obese.

People in some communities are more likely to have diabetes than others. For example, people of south Asian descent can be up to six  times more likely to have diabetes than the general population. African-Caribbean, Black African, and Chinese people are also more at risk.

However, you can reduce your risk of developing Type 2 diabetes with regular exercise and a healthy diet.

  1. Walking can help strengthen your bones

Walking can help to strengthen bones, helping to prevent the onset of osteoporosis, which makes bones brittle and more likely to break.

According to the National Osteoporosis Society, 1 in 2 women and 1 in 5 men over the age of 50 will break a bone largely due to osteoporosis during their lifetime.

  1. Walking will improve your mood and mental wellbeing

Regular exercise will improve your mood and increase feelings of wellbeing – and it can even help to relieve depression  Being outside in the fresh air has been linked to better mental wellbeing and reduced stress.

Walking can also be a social activity when done in a group or with friends, so it can help to tackle feelings of isolation or loneliness.

  1. Being physically active can reduce your risk of developing dementia

It is now thought that being physically active and leading a healthy lifestyle could reduce the risk of developing dementia  Exercise is also beneficial for the wellbeing of people with dementia. It can lead to improved strength and flexibility, better sleep, and some studies suggest it may improve memory and slow mental decline.

Chocolate Is It Good For You?

Is chocolate good or bad for you? Here’s the science bit – concentrate!

To answer that question, you must know the type of chocolate you’re eating.

A study by Dr Claudio Ferri, published in the American Heart Association journal, Circulation, saw 15 healthy volunteers randomly assigned to eat either a 100g dark chocolate bar rich in polyphenols, or a 90g white chocolate bar, which does not contain polyphenols.

These bars were eaten every day for 15 days.

After eating no cocoa or chocolate for a week, the volunteers then switched to the other type of chocolate.

Compared with white chocolate, the dark chocolate was associated with lower blood pressure and with improvements in insulin resistance and insulin sensitivity, which are important markers for diabetes.

A similar study by Dr Ferri is of even greater clinical importance. This was carried out in patients with high blood pressure.

The study found that dark chocolate, but not white chocolate, decreased blood pressure and serum low-density lipoprotein (LDL) while improving blood flow and insulin sensitivity.

Interesting studies by other researchers suggest that cocoa proanthocyanidins (flavonoids which are powerful antioxidants) prevent the elevation of blood glucose levels in diabetic obese mice.

So, the short answer is this: some chocolate is far better than others. If you’re going to eat it, choose dark chocolate and do it in moderation.

Pair Of Trainers or Sneakers


The key players in regular walking are, of course, your feet. ‘Our feet were made for walking – And that’s exactly what they should do,’ says David Goysett, expert podiatrist at the Third Space Medical centre in London’s Soho. It’s the best way of exercising the 50-odd muscles we have in our feet. ‘This is becoming increasingly important as we become more sedentary. Just like any other muscle in the body, you have to exercise it to keep it healthy and able to maintain its function. When you don’t exercise them, the muscles become weaker. ‘The 26 bones within the foot, plus its ligaments, are exercised gently by walking, so they are not in danger of stress.’ At the end of a long walk, Goysett recommends you give your feet a gentle massage. ‘It’s a good idea to stretch them out, much as you would any other muscle after exercise. That should reduce any aches and pains the following day.’

However in the “Walk the weight Off Mind & Body Program” it uses interval walking which will give you feet all the benefits of the exercise but not the aches of prolonged walks. for more information on our whole body program go the Walk The Weight Off Shop

Healthy Eating Tips & Food Facts

Try our recipe for chicken olives with orange & nut stuffing

This recipe, which serves 6, is just 133 Kcal per portion, with 17g of protein and 5g of fat.

The preparation time is 15 minutes, and the cooking time is 30 minutes.


4 chicken breasts about 75g /3ozs each, skinned and boned

Finely-grated rind of l lemon (or 2 lemons)

1 small onion, finely chopped

4 tablespoons of fresh wholemeal breadcrumbs

2 tablespoons of freshly-chopped rosemary (or sage)

150 ml/ ¼ pint of chicken stock (you can use a chicken stock cube)

1 tablespoon chopped walnuts

Finely-grated rind of 1 orange

1 egg white

150 ml /¼ pint fresh orange juice


Sprigs of fresh rosemary and peeled orange segments for garnish (or sage & lemon wedges)


Lay the chicken breasts between dampened sheet of greaseproof paper and beat gently with a meat mallet or rolling pin. Flatten the chicken breast as much as possible.

Mix the orange rind with breadcrumbs, onion, rosemary, and walnuts, and season to taste.  Bind together with the egg white and spread the mixture evenly over the flattened chicken breasts.

Roll them up and tie with strong cotton or thin string.

Place in a cooking pan and pour in the orange juice and stock.  Cover and bring to the boil, then simmer for 25-30 minutes or until the chicken is tender.

Remove the chicken and take off the string and keep warm

Boil up the liquid until reduced by half then pour over the chicken. Garnish with rosemary and orange segments – or sage & lemon wedges.

Serve with sweet potatoes, green beans, peas, avocado, asparagus, or a side salad. 

To freeze – Leave to cool, divide into ready to serve portions, and freeze.

To reheat – Defrost at room temperature and heat in a moderate oven.

Find out handy tips for maximising your health in our Health Hub