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Alison Tehan Nutrition / menopause

How nutrition supports your skin during Perimenopause

March 14, 2025
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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...

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periemenopause diet

How do I know if I am in Perimenopause?

September 23, 2024
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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...

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vitamin d, immunity, energy, inflammation, gut health

How optimal Vitamin D levels can transform your health

August 5, 2024
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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...

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The missing nutrient for a healthy perimenopause and menopause transition?

July 19, 2024
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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...

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Perimenopause weight gain, what you need to know

March 25, 2024
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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...

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

July 26, 2023
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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...

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Balancing blood sugar in Perimenopause

March 29, 2023
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bloating, detox, fibre, gut dysbiosis, Gut Health, hormone balance, inflammation, menopause, Nutrition, perimenopause

I haven’t changed what I eat or how I move but my weight keeps increasing, what is going on? This is such a common question I hear from many women in their 40s and 50s. The weight gain during perimenopause and menopause is one of the most frustrating and confusing elements of this phase in a womens life. Blood sugar balance is the key to avoiding weight gain at any age and is particularly important as we approach this significant phase of life.  The changes in hormones creates an environment in our body where managing blood glucose needs to be done more carefully and thoughtfully. Balancing our blood sugar across the entire day is a game changer for feeling more energised with no energy slumps, less snacking and less...

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