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Regular physical exercise is essential for women facing menopause, but often there are two things holding us back: our breasts.

With significant hormonal fluctuations during perimenopause and menopause, breasts can become more tender and painful, as well as change in size and shape.

Choosing the right sports bra now…


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Your skin is the largest organ in your body. What I didn’t know is apparently if you took all your skin off and weighed it, it would weigh 15 kilos! That’s an awful lot of skin, isn’t it?

What’s the role of your skin?

Obviously, it fights infection, it keeps what’s outside out and keeps…


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Menopause and Osteoporosis — what do you know about it?

Crumbling Bones — a silent symptom of menopause. From our mid 30’s the fluctuation in hormone levels means that women’s bones are no longer increasing in strength, they are actually becoming more porous and more likely to break.

Postmenopausal women are susceptible to primary osteoporosis since osteoporosis is closely…


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How come some people just have to look at a piece of cake and the scales go up, and others just pop a Pringle and their belt gets tighter?

It’s irritating, isn’t it?

But is it all down to genetics or is some of it under our control?

Many…


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For some women, Hot Flushes are a mild irritation but for many others, they are a debilitating symptom of being a woman in peri-menopause or even after menopause.

The Peri-Menopause is the time leading up to Menopause when periods have ceased permanently. …


Bone is a living tissue that has the ability to grow and repair. From the tiny soft bones that a baby is born with to the strong bones of adulthood, our bones are constantly changing.

Around our mid 20’s your bone is the densest, and shockingly by the time, we…


  • Grehlin is a hormone that is produced to make you feel HUNGRY. As we head towards mealtime your grehlin levels go up and your tummy starts to rumble to make you eat.
  • Leptin, however, tells your brain that you are full up, you don’t need that second portion or an…

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One of the earliest indications that I noticed on my journey into Menopause, was Palpitations. These started as small fluttery feelings in my chest, and sometimes I would notice them up to 30 or 40 times a day.

They were never linked to exercise or moving and I could…


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Why do we get shoulder and joint pain during perimenopause and menopause?

Most people think that the effects of dropping in hormones happen in our mid 50’s, in fact for most women, things start to change around their mid to late 30's!

One of the symptoms of declining oestrogen…


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Are you getting enough sleep?

One of the most common conversations that I hear amongst the people that I work with is that they wish they could get a decent night’s sleep.

Do you remember years ago? Maybe you do not! But, try to think back to when you had a little tiny baby…

Samantha Palmer

My name is Sam Palmer, I’m a menopause expert, nurse and fitness coach with over 20 years of experience. I’m here to help you feel more in control of your body

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