Alison Tehan, Author at Alison Tehan Nutrition

Why is it so hard to lose weight in Perimenopause

August 14, 2025

If you’re in your 40s or 50s and wondering why your body seems to be holding onto extra weight especially around your belly you’re not alone. As a clinical nutritionist specialising in perimenopause and menopause, I see this with hundreds of women all the time. The truth is, weight loss is not impossible once you understand what’s going on inside your body. Let’s break down exactly why your metabolism, hormones, and body composition are shifting and what you can do about it. Declining Estrogen Means Lower Insulin Sensitivity During perimenopause, estrogen levels fluctuate and gradually decline. Oestrogen is not just a reproductive hormone it plays a big role in how your body processes glucose (sugar). Lower oestrogen makes you less insulin sensitive, meaning your body doesn’t use carbohydrates as effectively...

Tumeric and Ginger Tonic Smoothie

June 2, 2025

bloating, detox, immune support, inflammation, skin gut connection, Vitamins

This anitiflammatory and immune tonic smoothie is great for when you're feeling unwell or becoming unwell especially in the Winter and cooler months as the cold and flu season kick in. This drink provides plenty of ingredients that lower inflammation and provide your body with vitamin C, digestive enzymes, healthy fats and protein. Its easy to digest and tastes delicious 1/2 cup pineapple 1 tsp grated ginger 1 tsp fresh grated tumeric 1 pinch of black pepper 1 tbsp chia seeds 1 scoop collagen 1 tbsp shredded coconut 1/2 cup milk of your choice Blend all ingredients together and enjoy ...

antiinflammatory immune tonic plant based

How nutrition supports your skin during Perimenopause

March 14, 2025

detox, fibre, gut dysbiosis, Health, liver support, menopause, perimenopause, skin gut connection, Vitamins

If you’re a woman in your 40s or 50s, the hormonal changes of perimenopause can create challenges for your skin. With a change in hormones, particularly when estrogen drops, the protective skin barrier becomes weaker. This means your skin can become more sensitive and skin texture may change where acne, rosacea and eczema can become more common. Glowing and vibrant skin isn’t just about what you put on it, but also what you feed it. Our skin is a reflection of our internal health, and during perimenopause and menopause due to the increased inflammation, nutrition is important in keeping your skin hydrated, resilient, and less inflamed. Understanding these changes and how nutrition can support skin health is key to maintaining a radiant, healthy complexion during...

collagen perimenopause skin health

How do I know if I am in Perimenopause?

September 23, 2024

anxiety, bloating, coeliac, cold water therapy, depression, detox, Exercise, Health, hormone balance, immune support, inflammation, menopause, perimenopause

How do I know I am in Perimenopause Perimenopause is a natural part of a woman’s life. It’s the stage before your final period (menopause) when your body is transitioning to the end of its reproductive years. The age of onset can vary and can start anywhere between 35 years old and 45 years old. This is when women will start to notice changes in their cycles and hormonal health overall. Perimenopause can last from two to 10 years leading up to menopause when your body is transitioning to the end of its reproductive years. It can be a time that your body lets you know you need to start paying attention. It is the time when symptoms are most likely to occur, but know they are...

menopause perimenopause women's hormones womens health

vitamin d, immunity, energy, inflammation, gut health

How optimal Vitamin D levels can transform your health

August 5, 2024

anxiety, depression, good mood, gut dysbiosis, Gut Health, Health, hormone balance, immune support, inflammation, menopause, Motivation, Nutrition, perimenopause, Uncategorized, Vitamins, weight loss

Its that time of year when it's important to consider your vitamin D levels and ensure they are at an optimal level. Many people start to feel off balance with a low mood and susceptible to every bug circulating. Often, low vitamin D levels are the reason, something I frequently witness in my clinic Vitamin D is essential for several critical aspects of our well-being, including immune function, mood regulation, energy levels, gut health, and thyroid function. It is often referred to as the “sunshine vitamin”, as it is created in our skin in response to sunlight exposure. During winter, shorter days and wearing more layers mean less skin exposure to sunlight, leading to lower Vitamin D production and storage. Here are some surprising benefits of Vitamin...

The missing nutrient for a healthy perimenopause and menopause transition?

July 19, 2024

bloating, detox, fibre, food intolerance, good mood, Gut Health, gut-mind connection, Health, hormone balance, immune support, inflammation, Lifestyle, menopause, Nutrition, perimenopause, Uncategorized, weight loss

While we hear a lot about the importance of dietary protein for women during the perimenopause and menopause transition I would argue that adequate fibre in your diet is just as important. There are so many health benefits to eating more fibre, from aiding in weight management to reducing inflammation and supporting immune health. Here’s why ensuring an adequate fibre intake is essential: Weight management - foods rich in fibre are super dense and filling. This provides the feeling of satiety or satisfaction after a meal which means you will be less likely to overeat or snack. This can certainly help manage your weight during this phase of the life cycle Prevent constipation and symptoms of irritable bowel syndrome - constipation and bloating can increase during...

Perimenopause weight gain, what you need to know

March 25, 2024

bloating, Gut Health, Health, hormone balance, immune support, inflammation, menopause, Nutrition, perimenopause, weight loss

If you’re over 40 and you’ve started to gain weight without making any major lifestyle changes, you may wonder what’s going on with your body. It can be frustrating when you haven't changed your diet or exercise routine, but the kilos still find a way to creep in anyway. Sudden weight gain during perimenopause, however, isn’t unusual. It’s been estimated that the average weight increase experienced during perimenopause and menopause is around 2-5 kgs. This would have to be the most common complaint from women during perimenopause. Weight gain during your 40s is largely due to a decline in your metabolic rate as well as the hormonal change, in particular a reduction in estrogen. Estrogen keeps your body more insulin sensitive, and progesterone reduces inflammation. So...

body fat inflammation perimenopause perimenopause symptoms weight gain weight loss women over 40

Why loving bitter foods is good for you

November 20, 2023

bloating, detox, fibre, food intolerance, gut dysbiosis, Gut Health, Nutrition, Uncategorized

When it comes to food it can sometimes feel too easy to focus on the sweet and savory while bitter foods are often overlooked in our diet. One of the most harmful shifts in our diet over the past 50 years has been the persistent increase in the sweetness of our foods. This trend has led to a significant consequence: a growing sensitivity or aversion to bitter foods. Bitter foods may not be an obvious first choice, but from a nutritionist, their inclusion in our diet is crucial for maintaining optimal health, gut health, and promoting healthy bile flow. Before going into the benefits of eating bitter foods, let's talk about the importance of bile. Bile is a digestive fluid produced by the liver and stored in...

bile bloating cholesterol diarrhoea diet digestion gut health

Simple foods to support your mental health

October 16, 2023

anxiety, depression, good mood, gut dysbiosis, Gut Health, gut-mind connection, Health, hormone balance, immune support, inflammation, Lifestyle, Nutrition

For World Mental Health Day I think its important to remember that our diet is now a recognised modifiable factor in the prevention and treatment of mental illness. In fact the clinical guidelines for the treatment of mood disorders in Australia has described diet as an essential non negotiable factor for treatment. The dietary approach that's gained attention for its positive impact on mental health is the Mediterranean diet. Packed with nutrient-rich, brain-loving foods, this diet offers a delicious way to support your mood, cognition, and overall mental health Here are 7 easy foods that can help you get started on your journey to a happier, healthier mind. Walnuts: These brain-shaped nuts are a remarkable source of omega-3 fatty acids, which have been linked to reduced...

anxiety mood food

Is it perimenopause or insulin resistance? Why insulin resistance may be making your perimenopause worse

July 26, 2023

bloating, Exercise, gut dysbiosis, Gut Health, hormone balance, inflammation, Lifestyle, liver support, menopause, perimenopause, weight loss

I've been seeing more and more women in the clinic who are dealing with insulin resistance, and a lot of them aren't even aware of it. Its usually the stubborn weight gain and skin tags that are obvious clues for me. If I suspect insulin resistance, I usually refer them for some blood tests to get a clearer picture. Insulin resistance happens when insulin levels are consistently high. The hormone insulin helps control the amount of sugar (glucose) in the blood. With insulin resistance, the body's cells don't respond normally to insulin. Glucose can't enter the cells as easily, so it builds up in the blood. This can eventually lead to type 2 diabetes. This reduced ability to respond to insulin affects metabolic flexibility, making it harder...

insulin resistance perimenopause weight gain

Author: Alison Tehan