Nutrition Blog
Practical, evidence based nutrition advice for women over 40. From managing menopause symptoms and weight loss to GLP-1 medication support - written by Caren Richards, Registered Nutritionist
Why Blood Sugar Balance Matters - And How It Stabilises Energy, Mood and Cravings
I used to plan my entire working day around my snacks. Without them I'd feel shaky, irritable and completely unable to focus. In this post I'm sharing exactly what I changed, why blood sugar balance matters so much for women in their 40s and 50s, and the simple breakfast habit that made the biggest difference within just a few weeks.
Life After GLP-1 Medication: How to Maintain Weight Loss After Wegovy, Ozempic or Mounjaro
What happens when you stop Wegovy, Ozempic or Mounjaro? Research shows the months after stopping GLP-1 medication are critical for long-term weight outcomes. A structured nutrition strategy can make a significant difference during this transition.
Have You Hit A Weight Loss Plateau?
When we hit a weight loss ‘plateau’ it is tempting to reduce food intake even further but studies have shown that this can be counterproductive.
Mounjaro and Weight Loss: Why Nutrition Still Matters
GLP-1 drugs like Mounjaro can support weight loss — but nutrition, medical oversight and lifestyle changes are essential for long-term success.
Menopause & Heart Health - How Nutrition Can Support Your Heart
Heart disease is often thought of as a men’s health issue, yet cardiovascular disease is the leading cause of death in women post-menopause.
One of the key reasons for this is the decline in oestrogen, a hormone that has protective effects on the heart and blood vessels. Understanding this connection can help us make informed choices that support our long-term cardiovascular health.
Menopause and The 3am Wake Up
Waking up at 3am can be incredibly frustrating, but you don’t have to suffer through sleepless nights. Understanding the underlying causes—whether they’re hormonal, stress-related, or due to poor blood sugar control—allows you to make practical changes. By adjusting your diet, managing stress, and being mindful of your evening habits, you can improve your sleep quality and feel more rested.
Why Menopause Causes Abdominal Weight Gain
Have you noticed that you’re gaining extra inches around your middle despite the fact that your diet and exercise routine haven’t changed?
Carbohydrates and Menopause: Nutrition Tips For Weight Loss
Yes we can eat carbohydrates in menopause and lose weight but there are a few things to bear in mind. This is one area where personalising your nutrition can help.
Menopause Nutrition: Strategies to Overcome Weight Loss Plateaus
We all know that weight loss can be challenging and it definitely gets more difficult as we age. Once perimenopause creeps in the strategies that we used in our 20s and 30s just don’t seem to work anymore.
Menopause and Blood Sugar
Frequent highs and lows in blood sugar have been found to exacerbate and increase the frequency of physical and psychological menopausal symptoms.
Menopausal Brain Fog
Do you feel your thoughts are wisps of smoke that you can’t quite grasp or a particular word or name hovers just out of reach? Lifestyle and nutrition interventions can help to ease the symptoms of brain fog.
Battling Menopause Fatigue
5 Causes of menopause-related fatigue and effective dietary and lifestyle interventions to support energy.
Menopause and Hunger: Understanding the Link and How Nutrition Can Help
Learn how hormones, blood sugar, sleep, fatigue and nutrient deficiency affect hunger during menopause. Discover how the right nutrition interventions can help to regulate appetite. Contact Penarth Nutrition for personalised nutrition advice to ease menopausal symptoms and regain your appetite control.
Collagen - Does It Help?
Collagen is a protein that naturally occurs in the body, but its production decreases as we age, leading to visible signs of aging. Before considering a supplement, dietary and lifestyle interventions can support collagen production. Collagen supplements have shown promise in small studies for improving skin, joint pain, and bone density but larger studies are needed.
Menopause and Joint Pain: How Nutrition Can Help
Nutrition can play a critical role in alleviating aches and joint pains in women during perimenopause.
Cravings and Perimenopause
Choosing the best nutrition for you that fits in with your lifestyle can help to support you through the menopause so you feel fitter, happier and in control of your cravings and appetite!
Recipe - Chicken Soup
This chicken soup recipe is particularly good for digestion as the leeks and celeriac contain a prebiotic fibre that is a food source for our ‘friendly’ gut bacteria. Cooking the chicken bones in the soup not only adds flavour but also releases nutrients that have been found to be helpful to the digestive tract and the immune system.
Stress and Menopause
Nutrition advice can support your body through the menopause transition and help to improve your resilience to stress and a busy life load.
The Benefits Of Blood Sugar Balance
Personalised nutrition advice from Caren at Penarth Nutrition can show you how to make easy changes to your diet and lifestyle that will help to keep your blood sugar nice and steady so you feel energised, focused and in control of your weight.
Magnesium and Menopause
Magnesium plays a vital role in hormone balance and has been shown to be helpful during the menopause transition.
Personalised Nutrition
If something you've read has resonated and you'd like to find out how personalised nutrition advice could help you, I offer a free 15 minute introductory call.