All these ingredients benefit perimenopause and menopause and can help you manage your symptoms daily. Try them for over 3 weeks and see how you feel. 1. Ground flaxseeds rich in lignans (plant compounds that help regulate oestrogen) and fibre, flaxseeds can reduce hot flashes and support digestion. Naturally gluten-free—just sprinkle on yoghurt, oatmeal, or blend into smoothies. Delicious! 2. Any fish packed with omega-3 fatty acids, like salmon, mackerel, or sardines, fight inflammation, support heart and brain health, and may ease mood swings and joint pain. Aim for 2–3 servings per week. A game changer! 3. Leafy greens (kale, spinach, or Swiss chard) High in magnesium and calcium—both critical as oestrogen declines—these support bone health, reduce fatigue, and can help with sleep. Good sleep patterns can help reduce cortisol. Toss into salads, sauté as a side, or add to smoothies. All three are naturally gluten-free, versatile, and address the nutrient priorities (calcium, omega-3s, fibre, phytoestrogen) that matter most during this stage. https://beacons.ai/elegantlyfree.com

Mushroom soup is an excellent dietary choice for managing perimenopause symptoms due to its high nutritional value, hormone-balancing properties, and ability to support bone health. Mushrooms are rich in Vitamin D, B vitamins, and fibre, which help manage weight gain, improve energy levels, and reduce inflammation. This healthy soup can be changed to suit your taste. Use one veg like carrot, mushroom, or any mixture of vegetables you have in the fridge. This is a universal soup you can make in advance and freeze or make for the whole family on a winter's day. 2 tbsp Sunflower or Olive oil 2 Red or white onions, roughly chopped 400g (14oz) Root vegetables, any kind (carrots, turnip, leek & potato, parsnips, sweet potatoes, mixed vegetables), peeled and cut into rough chunks 1-2 Cloves garlic, thinly sliced, or crushed 2 Chicken or vegetable stock cubes Salt & ground black pepper Serve with sourdough bread. See YouTube for the recipe. Freshly chopped parsley or mixed herbs (optional) Method 1. Heat the oil in a large non-stick saucepan and gently fry the onions until softened and just beginning to brown, stirring regularly. 2. Add the chopped vegetables and cook for 5 minutes more, stirring occasionally. 3. Stir in the garlic and cook for a few seconds more. 4. Crumble over the stock cubes, add 1 litre/1¾ pints of water and bring to the boil. Reduce to a simmer. Cover the pan loosely with a lid and cook until the vegetables are very soft, stirring occasionally. Some will soften more quickly than others. Remove the pan from the heat and cool for 10 mins to make it safer to puree. 5. Puree the soup until smooth and season with plenty of salt and ground black pepper. Add a splash of boiled water if the soup is a little thick. You may also like to add some cream for a creamier soup, depending on your taste. 6. Ladle into bowls, top with freshly chopped herbs, and serve with sourdough bread. TIP Leave the soup chunky and don't puree for a hearty, biteable soup. https://beacons.ai/elegantlyfree.com

Good morning all I just wanted to ask you how you’re feeling today? What is the most important thing you will do for yourself today? Yesterday I recorded a podcast and talked about slowing down. Are you someone that eats on the go? Do you feel as though you’re always on the run? Be still. Head outside for five minutes to catch your breath (yes even if you’re on the 30th floor) head outside. Do something for you today 😊

Hey 👋 glad to be here early always nice joining a community while it’s still growing. I actually enjoy seeing how new communities develop and helping where I can with things like structuring the space, improving onboarding, keeping engagement active, and setting up simple systems that make growth easier over time. Looking forward to learning from everyone here and supporting the journey as this community grows 🙌