PERI
MENOPAUSE

During perimenopause, your diet plays a significant role in hormone regulation and weight fluctuations, however this is often overlooked.

Our specialist perimenopause nutritionists will review your current behaviours surrounding diet and nutrition, discuss the impact your eating habits may have on your hormones and how you feel day-to-day, and work with you and your dietary preferences to develop a suitable nutrition plan optimised for perimenopause and your personal tastes.

We recommend you have an initial consultation session with a nutritionist to review your health history, diet, and goals, then meet every one to two weeks for the initial adjustment period, followed by one maintenance session every one to two months.  

The time leading up to menopause can be overwhelming, you may feel like you are managing a lot, alongside navigating new perimenopause symptoms such as anxiety, rage, low mood and a reduced sense of self-confidence.

During this time, women often feel an emotional upheaval, and a sudden lack of identity, all caused by changes in the body. We work with you to demystify, understand and validate your current experiences, provide actionable tools to support you as and when you need them, and build towards a confident, empowered and emotionally balanced perimenopause experience.

Using evidence-based approaches for perimenopause therapy, you can expect to see a reduction in psychological symptoms such as mood swings and anxiety, and a new resilience, strengthened by day to day coping strategies. We will support you through the physical and emotional changes, and will always be here, for as long as you need us.    

We recommend an initial consultation with a perimenopause therapist to understand your current experience, lifestyle, and goals. Following this, a personalised plan will be decided, involving weekly or bi-weekly sessions, based on your current needs and circumstances.

Typically, members complete a course of 8-12 sessions over the course of three months, before moving to monthly check-ins, alongside their other specialists. Alternatively, if you need a few sessions of counseling to talk through a present situation, that’s fine too. Our main priority is ensuring you feel supported, and know we are here, as and when you need us.  

If you find you are struggling to fall asleep, feeling restless, or waking frequently throughout the night, our sleep consultants will work with you to understand your current perimenopause sleep circumstances, listen to your concerns, and develop an actionable and personalised plan to improve your sleep habits, sleep environment, help you manage and improve interrupted sleep, and wake after a healthy well-rested night.

We recommend you have an initial consultation session with a perimenopause sleep consultant to review your current sleep, health history, and desired routine, then every one to two weeks for the initial implementation and adjustment period to build new habits and adjust your personalised approach as necessary, followed by one maintenance session every month. 

They are there to help you get the rest you deserve, whether you see them once a week, check in every month, or just as and when, they are there to support you. 

As your body and needs evolve, our perimenopause personal training and fitness coaching will adapt with you, to find a movement programme that fits your lifestyle and ensures you feel comfortable.

You may find what once worked for you feels different now, and that’s a normal feeling to experience through perimenopause. We tackle this with you, tailor a programme to your level of fitness and goals, whether that involves strength training, weight loss, in a gym or at home, and work alongside you to check in, support and guide you to implement and stick to the new routine.

Having accountability is a huge part of committing to your new fitness goals, and that’s why we are with you, as much or little as you need us, to create, adapt, and implement a new movement and fitness lifestyle that supports you during perimenopause, and lasts long after. 

We recommend you have an initial consultation session with a perimenopause fitness coach to review your current movement, health history, and goals, every one to two weeks for the initial implementation and adjustment period to build new routines and adjust the plan as necessary, followed by one maintenance session every month.   

Due to declining oestrogen levels, the pelvic floor muscle becomes vulnerable during perimenopause and in the years following. This can lead to symptoms including urinary leakage, urgency, pelvic pressure, pain during sex, and constipation, which occur due to fluctuating hormone levels that reduce tissue elasticity and muscle support.

We work with you to assess your current pelvic health, symptoms, and build a personalised plan of physiotherapy exercises to help improve your pelvic floor and abdominal support muscles. 

We recommend an initial consultation with a pelvic floor physiotherapist, a session to review and run through your exercise plan, followed by a follow up check in once or twice a month, to review and adjust as necessary, until you are comfortable implementing the physiotherapy routine without support and have noticeable improvements.  

Through intimacy coaching, we aim to support women experiencing changes in their intimate life during perimenopause and associated hormone changes.

This may include low or absent sexual desire, desire discrepancy within relationships, reduced arousal, difficulties reaching orgasm, painful sex, intimacy avoidance and the impact of perimenopause on relationships, self-confidence, and sexual wellbeing. For some women, this may also lead to experiencing shame, anxiety or discomfort relating to their bodies or sexuality.  

We recognise the importance of feeling empowered as a woman, through all life stages, and offer a compassionate and informative space for you to explore these new experiences and bodily changes without judgement. It can be uncomfortable to talk about these changes with a partner, that’s why we offer intimacy coaching as a core specialism of our holistic perimenopause membership. We want you to have the tools, and the confidence, to have open conversations about your intimate life and feel empowered to find ways to embrace your sexuality, whether that’s in a partnership, or not.         

Onna intimacy coaching is tailored to your individual experiences, and will help you understand the factors affecting your current sexual wellbeing, and a path forward to reshaping intimacy patterns and a deeper understanding of yourself.  

We recommend you have an initial consultation session with an intimacy coach to discuss your current feelings surrounding intimacy and any concerns you have, then every one to two weeks for the initial implementation and adjustment period to build new habits and adjust your personalised approach as necessary, followed by one maintenance session every month, or as and when you need support or advice.