MENOPAUSE & PERIMENOPAUSE NUTRITIONIST UK
I just don’t feel like me anymore.
Exhausted but can’t sleep? Gaining weight despite trying everything? Anxious, aching, bloated, forgetful, angry, tearful, or simply wondering where the old you went?
Exhausted all day, but can’t sleep at night. Your weight is creeping up despite trying to eat well. Your gut suddenly seems to object to everything, your body aches, your sex drive has disappeared and some days you’re anxious, angry or tearful for no obvious reason. You may even have found yourself worrying about your memory and wondering whether something is seriously wrong.
I’m Sarah Flower, a registered nutritionist with over 30 years of experience. I’ve supported hundreds of women through this stage of life, but I’ve also been through the highs and lows myself. I understand it clinically, but I’ve lived it too
REGISTERED CLINICAL NUTRITIONIST, AUTHOR OF 24 BOOKS. MEMBER OF FNTP, NNA AND GUILD OF FOOD WRITERS
Leading Menopause
Nutritionist UK
Personalised nutrition and lifesyle support for every stage of menopause - via private Zoom consultations, wherever you are in the UK.
I also offer talks and workshops on all aspects of health, including talks on Menopause for groups or for businesses, as part of the Menopause Action Plan.
MENOPAUSE SYMPTOMS I WORK WITH
Menopause Symptoms -
let me help you
Do any of these sound familiar? If so, you are in the right place.
Hot flushes & night sweats
Poor sleep & night waking
Anxiety, low mood, brain fog, stress
Menopausal Weight gain & Body Composition
Fatigue, low energy, burnout
Headaches & migraines
Bloating, reflux, digestive changes, Constipation
Skin & hair changes
Joint pain & inflammation
Low Libido, Vaginal dryness, Lichens Sclerosis
Histamine sensitivity
Thyroid & adrenal health
Insulin resistance & blood sugar issues
Cortisol & stresss-related hormone imbalances
Itchy Skin
FUNCTIONAL MEDICINE APPROACH
Getting to the root,
of your symptoms
Nutrition plays a powerful role in how your body manages the hormonal shifts of menopause. What you eat directly influences oestrogen metabolism, cortisol levels, blood sugar stability, gut health and inflammation — all of which affect how severe your symptoms are. Rather than simply managing symptoms, a nutritional approach looks at the whole picture: your diet, your gut microbiome, your stress load, your sleep, and your hormones working together. This is why so many women find real, lasting relief through targeted nutrition support when other approaches have fallen short.
Weight gain and digestive changes often arrive at the same time during perimenopause and menopause. You may suddenly feel more bloated, develop reflux, notice changes in your bowel habits or find that foods you previously tolerated no longer agree with you. At the same time, changes in insulin sensitivity, sleep, stress hormones and muscle mass can make weight management feel much harder. This is why I look at your gut health, metabolic health, hormones, diet and lifestyle together rather than treating each symptom in isolation.
DUTCH Hormone Testing
DUTCH offers the most extensive profile of sex and adrenal hormones along with their metabolites. Additionally, the daily (diurnal) pattern of free cortisol is included along with melatonin. This unique combination of clinical information is not available by any other method.
GI Map Stool Testing UK
Comprehensive gut microbiome testing that can be useful where menopause is accompanied by persistent bloating, bowel changes or other digestive symptoms. Testing is always based on your individual symptoms and clinical history.
SIBO Breath Testing UK
Small intestinal bacterial overgrowth can be an overlooked cause of persistent bloating, wind and changes in bowel habits. Breath testing is available where your symptoms and history suggest it may be useful
Thyroid, Insulin & Nutrient Panels
Available privately, often revealing what the standard NHS tests may miss
I offer a wide range of functional testing to go beyond what standard GP blood tests reveal. We discuss what is right for you, your symptoms and your budget - testing is always optional.
These tests give us a very detailed picture of what is really happening hormonally, in your gut and at a cellular levels - so we are not guessing or applying a 'Ms Average' approach.
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Menopause affects every system in the body — gut, thyroid, adrenal, cardiovascular — and needs a joined-up approach
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Functional testing reveals what's actually happening hormonally, not just what standard blood tests show
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A personalised plan accounts for your specific symptoms, health history, medications and stage of menopause — not a one-size-fits-all protocol
Vaginal Microbiome qPCR Smear
The vaginal microbiome is the population of microorganisms that live in the vagina, including bacteria, fungi, and viruses.
DNA Testing
A wide range of options including deep dive into hormones, diet, health and more
MY APPROACH
Root cause.
Real food.
Real results
I don't believe in one-size-fits-all nutrition. After 30 years in clinical practice, I know that your symptoms have a story and that story is worth listening to properly. My consultations are thorough, personal and grounded in evidence-based science.
Available face-to-face at Holmedale Health, Exeter, or Online via Zoom for those across the UK and internationally.
01
Free Discovery Call
A 15-minutes chat to understand your symptoms, answer your questions and make sure we're the right fit. No pressure, no obligation.
02
In-depth initial consultation
60 minutes exploring your full health history, current symptoms, diet, lifestyle and goals. Zoom or face-to-face in Exeter.
03
Your Personalised plan
A full written report with your tailored nutrition and supplement plan, with achievable and practical advice to build around your life.
04
Ongoing Support
Follow-up sessions to review your progress, adjust your plan and keep you on track. Email support is included within defined windows.
QUESTIONS AND ANSWERS
Your questions answered
Everything you need to know before taking the first step.
What happens during my first consultation?
Before we meet, I will aks you to complete a detailed health questionnaire and food diary so we can make the most of our time together. Your consultation is a full, unhurried conversation - we go through your complete health history, your current symptoms, your diet, your lifestyle and your goals. At the end, you receive a detailed written report with personalised dietary advice, lifestyle recommendations, supplement suggestions and practical guidance tailored specifically for you.
Do you need to have functional testing to work with you?
Not at all — testing is always optional. Many patients make significant progress through nutrition and lifestyle changes alone. Where testing is recommended, it's because it will give us genuinely useful information that changes or accelerates your plan — not as a box-ticking exercise. If we do decide testing is right for you, all kits are sent to your home and collected from there, so there's no need to visit a clinic or hospital.
Can you help if I am already on HRT?
Absolutely. HRT and nutrition work very well alongside each other.
Many of my patients are on HRT and find that nutritional support helps them get far more from it — improving sleep, energy, gut health and weight management in ways that HRT alone doesn't always address.
If you are considering HRT, looking for alternatives, or simply want to support your body as fully as possible during this transition, I work alongside your GP and any existing treatment to provide complementary support tailored to exactly where you are in your journey.
Why have my gut symptoms become worse during perimenopause or menopause?
You are certainly not alone in noticing this. Women often tell me that bloating, reflux, constipation or changes in bowel habits seem to appear or worsen during perimenopause. We are still learning about this relationship, but changing levels of oestrogen and progesterone may influence gut motility, sensitivity, immune function and the gut microbiome. Stress, sleep, diet and medications can also change during this stage of life and add another layer.
That does not mean every new digestive symptom should simply be blamed on menopause. If symptoms are persistent, I look at the whole picture and, where appropriate, we can investigate further for issues such as SIBO or changes within the gut microbiome. Sometimes the gut needs attention in its own right rather than being treated as just another menopause symptom.
Can menopause cause weight gain even if I haven’t changed my diet?
Yes, it can contribute to changes in weight and body composition. Many women tell me that they are eating much the same as they always have, yet their weight or body shape is changing. Menopause does not suddenly make calories irrelevant, but falling oestrogen occurs alongside changes in where we store fat, insulin sensitivity and body composition. We can also lose muscle as we get older, while poor sleep, stress and changes in appetite or activity can make weight management harder.
This is why I look beyond simply eating less. Protein intake, muscle maintenance, blood sugar regulation, sleep, stress, gut health and the overall quality of your diet can all be important. The aim is to understand what has changed for you and work from there, rather than assuming you simply need another restrictive diet.
Can a nutritionist really help with menopause symptoms?
Yes — and often significantly. Nutrition directly influences how your body manages the hormonal shifts of menopause. What you eat affects oestrogen metabolism, cortisol levels, blood sugar stability, gut health and inflammation — all of which influence how severe your symptoms are. Rather than simply managing symptoms with supplements alone, a nutritional approach looks at the whole picture: your diet, your gut microbiome, your stress load, your sleep and your hormones working together. Many of my patients come to me after years of feeling dismissed or unheard, and find that targeted, personalised nutrition support makes a real and lasting difference.
How long does it take to see results?
This varies depending on your symptoms, how long you have been experiencing them, and how much underlying imbalance there is to address. That said, most patients notice meaningful improvements within four to eight weeks of following a personalised plan — particularly in energy, sleep quality and mood. Symptoms that have been present for many years, or that require functional testing to unpick, naturally take a little longer. I will always be honest with you about realistic timescales, and I am with you throughout the process — not just for the initial consultation.
Do I need to be in full menopause to benefit, or can you help with perimenopause too?
I work with women at every stage — perimenopause, menopause and post-menopause. In fact, many women find that perimenopause is when they need support most, as symptoms can begin years before periods stop and are often dismissed or misattributed.
The earlier you start supporting your body nutritionally through this transition, the better your long-term outcomes tend to be. If your periods have become irregular, your sleep has changed, your mood feels unpredictable or your weight is shifting without obvious reason, these are all signs worth addressing — and I can help.