Perimenopausal women doing relaxation exercises on a rock on the beach.

Phytoestrogens – what are they and can they help perimenopause?

The perimenopause is a time of changing and fluctuating hormone levels which can cause a wide range of symptoms such as hot flushes, anxiety, mood swings, vaginal dryness, loss of libido, blood sugar imbalances, weight gain, and cognitive changes, including brain fog and memory issues. Many women look for alternative methods to support their health during this phase of life, often involving dietary and lifestyle changes, along with targeted nutrient support.[1]

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Last updated on 25th March 2025 by cytoffice

Playful mid-life woman enjoying nature. She is barefoot, balancing with outstretched arms on a fallen log in the forest.

Shatavari, Sage & Maca: 3 Herbal Remedies for Perimenopause

Perimenopause or the ‘menopause transition’ is a time when the reproductive system naturally slows, the ovaries start to produce less oestrogen, and physiological and psychological changes first become noticeable. Time in perimenopause is typically apparent for around four years but can last anywhere between a few months to up to ten years for some.

In this blog, our expert Nutritional Therapist, Annie, looks at some of the common symptoms of perimenopause and explores whether herbs and botanicals like shatavari, sage and maca, and other nutrients like magnesium and chromium can help alleviate these.

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Last updated on 13th March 2025 by cytoffice

A wide angle front view of a group of four women exploring the coast. Exercise plays an impoirtant role in helping to protect both women and men from cardiovascular disease, but is especially helpful in addressing physiological changes associated with menopause that can contribute to an increased risk in post-menopausal women.

Cardiovascular disease and women: Is there a gender gap?

“Cardiovascular disease is the leading cause of death in women. It remains underdiagnosed, undertreated, and portends worse outcomes in women than men.”[i]

In this blog, our expert Nutritional Therapist, Ruth, explores the mechanisms that may be contributing to worsening risk factor profiles in women, before examining the ways in which women can support their optimal cardiovascular health.

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Last updated on 27th February 2025 by cytoffice

Top view of chargrilled whole sardines and lemon quarters on a grill plate. Sardines are considered part of a heart healthy diet.

Heart health and nutrition: What does a heart healthy diet look like?

February is National Heart Month in the UK, a campaign from the British Heart Foundation to raise awareness of heart conditions and promote healthy living. We all know how important a sensible diet and exercise is in supporting our heart health, so in this week’s blog, our Nutritional Therapist Annie will be taking a closer look at certain vitamins, minerals, and nutrients that may play an important role in supporting your overall cardiovascular health.

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Last updated on 5th February 2025 by cytoffice

Rear view of mother and daugher hiking in a forest

B12 for energy – here’s why it matters

Vitamin B12 is a powerhouse when it comes to supporting our overall health. As an essential water-soluble vitamin, it plays a critical role in many key processes, from DNA synthesis to maintaining a healthy nervous system. One of its most principal functions though is its involvement in converting the food we eat into usable energy. Despite its importance, many of us have insufficient levels, and a ‘sub-clinical’ category of B12 deficiency is on the rise.

With the Christmas period behind us, many of us are left feeling sluggish and drained and the remaining winter months can often bring a sense of fatigue, both mentally and physically. In this week’s blog, we’ll explore how B12 plays an important role in supporting and maintaining our energy levels. We’ll also examine the factors that can lead to poor absorption and insufficiency and why ensuring an optimal status is key to feeling your best. 

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Last updated on 30th January 2025 by cytoffice