Nicky Dear Health Coach

Every woman will go through menopause. The way each person experiences it will be different, some will not notice a huge difference, but most will experience at least some symptoms and many will experience severe and even debilitating changes depending on their diet, lifestyle, and genetics.

Having experienced very severe and varied symptoms myself as I moved into my early 50’s, I discovered that there are many positive ways to reduce symptoms and in some cases improve your future health dramatically. I discovered that transforming my relationship with food, adjusting my mindset towards exercise, and tuning into my body were crucial to my journey. I went from feeling constantly fatigued, overweight, experiencing chronic pain, being told I was prediabetic and believing my days of being young and healthy were behind me, to feeling energised, fit, and happy and no longer headed for diabetes in my mid to late 50s.

After studying nutrition and understanding the physiology of menopause, combined with my efforts to become a menopause practitioner and my 35 years of experience in the food industry—much of which was developing and learning about the benefits of plant foods—I began to understand the link between my declining health and the physiological changes occurring in my body. This realisation required a new approach to my diet and lifestyle to suit this stage of life. Upon making these changes and witnessing remarkable improvements in my health and well-being, I developed a passion for educating and coaching other women to do the same.

Adopting a predominantly plant-based, Mediterranean style of eating has significantly improved my health. And I now understand that this improvement is due to the increased fibre, the diversity of nutrients, and the anti-inflammatory properties found in many of the plant-based foods I now consume.

I have developed a 12-week tailored, evidence based programme that helps my clients learn how to implement meaningful changes in their lives. As part of this programme, I have created a simple guide to the Mediterranean diet. This approach is not just about food; it embraces a lifestyle that has been shown to promote health and longevity.

I have also created an Anti-inflammatory foods shopping list to make life more simple. These foods are not only full of phytochemicals (plant chemicals which provide protection for the plant against pests and diseases, and in turn provide vital health promoting antioxidant and anti-inflammatory properties for our bodies).

These foods include

Fruit

Vegetables

Nuts & Seeds

Wholegrains

Beans

Spices

Some of the phytonutrients found in these foods are:

Carotenoids – Support immune function & Eye health. Found in Carrot, Pumpkin, Spinach, Tomatoes

*Phytoestrogens – mimic oestrogen in the body. Found in Soy, Legumes, Multigrain bread

Flavanoids – Rich in antioxidant properties. Found in Green tea, Ginger, Legumes, Apples

Resveratrol- Support heart and brain health. Found in Grapes and Wine, Dark Chocolate, Blueberries

*whilst there is evidence to suggest phytoestrogens can help reduce risk of cancer, heart disease and osteoporosis and that they can help with hot flushes, care should be taken as they can also effect other hormones. Working with a health coach or your GP is advisable if you are on hormone medication or have a genetic predisposition to oestrogen receptive cancer.

If you’re ready to take control of your menopause journey with sustainable nutrition and lifestyle changes, visit www.nickydearhealthcoach.com for personalised support and guidance.

If you are interested in working with me, drop me an email or message or ring me for a free, no obligation chat. Or take a look at the details of my 12 week progamme.