POSTMENOPAUSE support

Enabling post menopausal women to age well

Make sense of your body’s changes and age with confidence. There is no need to suffer from aches and pains, tiredness or bloating. Healthy ageing should be easy, and I have successfully helped many other women, just like you.

I’m Dawn Rowland, a Nutritional Therapist specialising in women’s health after menopause. I provide personalised diet and lifestyle support using a whole-body approach to support long-term health as you age.

And I am also a post-menopausal woman….

POSTMENOPAUSE NUTRITION & HEALTHY AGEING SUPPORT

One-to-one services with a women’s health nutritionist

START HERE (IT’S FREE)

Healthy Ageing Check-In

Take the short quiz that assesses five key areas of health to show where your body may be under strain and what to prioritise first. Includes a free 20-minute review call with me,  Dawn Rowland.

Nutritionist

Postmenopause Nutrition for Healthy Ageing

After menopause, many changes reflect both the natural ageing and modifiable factors such as diet and lifestyle, which play a key role in how we age. Using a whole-body, evidence-based approach grounded in osteopathy, nutritional therapy and functional medicine, I help women understand these patterns, respond proactively with specialist nutrition and lifestyle support. This is especially valuable after 50, when multiple changes often occur together, and generic advice no longer fits.

Have you experienced any of these challenges:

LOW ENERGY AND ONGOING FATIGUE

Feeling drained despite rest, afternoon crashes, poor stamina, blood sugar instability

DIGESTIVE DISCOMFORT

Bloating, indigestion, IBS-type symptoms, food reactions, constipation or unsettled bowels

BONE DENSITY CHANGES

Osteopenia or osteoporosis,
increased risk of
fracture

POOR SLEEP

Waking unrefreshed, early morning waking, difficulty staying asleep or long-term insomnia

JOINT PAIN AND STIFFNESS

Osteoarthritis, inflammation, gout, stiffness, reduced mobility, loss of muscle mass & strength

HORMONAL IMBALANCE

Changes involving thyroid function, sex hormones, insulin and cortisol, to name but a few.

WEIGHT GAIN AROUND THE MIDDLE

Especially abdominal weight gain linked with inflammation, insulin resistance and liver stress

LOSS OF MUSCLE STRENGTH & TONE

Reduced power, slower recovery, feeling weaker than before

CARDIOMETABOLIC MARKERS WHICH ARE STARTING TO CREEPING UP

Rising blood pressure, cholesterol or blood sugar levels

You are not alone!

If you have experienced any of the above health or body challenges, rest assured, you are not alone. But you don’t have to put up with any of these symptoms, and I can help you take the first steps toward healthy ageing.

the passion to do my work

This quote from one of the world’s leading nutrition doctors, drives my passion to do the work I do:

“Food definitely is medicine. If we move the UK from its current diet to an optimum diet, we would reduce chronic disease by about 70%. There’s not many medicines that would have this effect at a population level”.

– Tim Spectre

See what other women have said about working with me as their nutritionist…

“I now feel that wonderful vitality and energy…

“Out of everything I’ve done in the last decade to improve my health and lifestyle, working with Dawn on my gut health has been the most changing. It is worth absolutely every penny and minute invested. I now feel incredible vitality and energy and have lost a stack of weight (a bonus). I’ll continue to work with Dawn, tweaking all things nutritionally as my journey of gut health enlightenment progresses.”

– Rachel Smith

  • I found Dawn’s “Rejuvenate Your Joints” course enormously helpful and interesting. Its set up is equally useful whether you’re looking for some huge changes in your exercise, nutrition and rest,... read more

    Jacqui Kircher Avatar Jacqui Kircher
    August 17, 2024

    Dawn is wonderful and caring functional medicine nutritionist. I needed someone who would have the knowledge and experience but also think outside the box with my complicated conditions. Dawn goes... read more

    Rachel Shorland Avatar Rachel Shorland
    June 17, 2023

    Dawn has been looking after me for a good number of years now and has helped me greatly with her treatment and advice, including excellent exercise plans ..

    Sparkg Sparks Avatar Sparkg Sparks
    June 17, 2023
  • I worked with Dawn through several health issues including Candida and menopausal difficulties. Dawn is extremely thorough and works in a holistic way, ensuring that she understands life history as... read more

    Christine Robinson Avatar Christine Robinson
    June 17, 2023

    Dawn has a beautiful treatment room which is like a little oasis of calm. She has helped me enormously with a recurring back problem. She has a wonderful approach of listening,... read more

    claire farrell Avatar claire farrell
    June 17, 2023

    Dawn provides an expert personalised service. She is professional, punctual, attentive to detail and above all warm and caring. I look forward to my physiotherapy and consulting sessions and always... read more

    Stephen Flavin Avatar Stephen Flavin
    June 17, 2023
  • I signed up to Dawn's 'Rejuvenate your Joints' course as I was keen to learn more about how to prevent aches and pains as I aged and how to maintain... read more

    Nicola Hurst Avatar Nicola Hurst
    June 17, 2024

    Dawn is a really helpful person in so many ways. About six years ago we worked on a nutrition and training plan for a long charity bike ride I... read more

    Steve Heppell Avatar Steve Heppell
    June 17, 2023

    Dawn is a very experienced osteopath, nutritionist and analyst, identifying client's needs and using a gentle manner and huge knowledge to inspire client confidence. Dawn has taught me in depth... read more

    Martyn Matthews Avatar Martyn Matthews
    June 17, 2023
  • With Dawn's expert knowledge and kind ways I was able to turn my health around and find a way of living that supports me in the most optimal way. ... read more

    Rachel Smith Avatar Rachel Smith
    June 17, 2023

    I’ve been seeing Dawn over a number of years. No matter how often I damage myself she is always able to ‘mend me’! My knees, hips and back can’t imagine... read more

    Joy Manton Avatar Joy Manton
    June 17, 2024

    My family and I have been receiving osteopathic treatment from Dawn Rowland for about 25 years. Dawn is an excellent osteopath; careful, thoughtful and has helped me to live... read more

    John Avatar John
    January 1, 1970
  • Holistic, scientific and effective! I couldn’t recommend Dawn more highly! Dawn has been an utterly professional nutritionist and helped me profoundly on my journey to wards a healthy gut. Dawn’s... read more

    Archie Koe Avatar Archie Koe
    June 17, 2024

    Dawn combines professionalism with a genuine warmth and friendliness that makes you feel calm, reassured, and in good hands throughout the treatment. Most importantly, she really knows what she is... read more

    stephanie mace Avatar stephanie mace
    July 17, 2024

    Dawn has helped me manage a back problem with exercises and massage, even providing me with a bespoke exercise video. A very relaxing and calming experience at her treatment room.... read more

    Pamela Griffiths Avatar Pamela Griffiths
    June 17, 2024
  • Dawn was so informative and helpful when our young son was displaying symptoms of a gluten intolerance. She explained the science behind what might be happening, and guided us with... read more

    Claire Fuller Avatar Claire Fuller
    June 17, 2023

    I just wanted to provide some feedback after completing the “Rejuvenate Your Joints Course” with Dawn Rowland. First of all, I was struck with how friendly and caring the course felt,... read more

    Lucy Osborne-Kirby Avatar Lucy Osborne-Kirby
    June 17, 2024

    I have a wonderful experience with Ms Dawn Rowland that she cure my back pain with her magical hands and expert advice on doing exercises.My gratitude for her excellent treatment... read more

    Chin Hi Chan Avatar Chin Hi Chan
    January 1, 1970
  • In short Dawn's program is amazing. I love it. Simple, easy to understand and follow and has all the elements to help to create my OWN long lasting healthy habits... read more

    Szofia Salako Avatar Szofia Salako
    June 17, 2024

    Thank you Dawn for all your support and knowledge, none of this I could have done without you! It’s been over 10 years suffering with ibs and now I’ve no... read more

    Victoria Rich Avatar Victoria Rich
    June 17, 2023

    Dawn has treated me for both back problems and chronic migraine in the past. Both of which she helped immensely. Dawn is a personable, friendly and very caring individual. ... read more

    Mark Daly Avatar Mark Daly
    June 17, 2023
  • Dawn is fantastic. She is very knowledgeable, finds the root cause and gives lots of exercises so I can help myself heal. Fantastic friendly service, thanks Dawn x

    Sarah Craddock Avatar Sarah Craddock
    June 17, 2023

    I can highly recommend Dawn Rowlands ‘Rejuvenate your Joints Course’. When I signed up to the course I was lacking in energy and wanted to feel revitalised and fitter to be... read more

    isabel machell Avatar isabel machell
    June 17, 2024

    Mrs Dawn Rowland is knowledgeable, friendly and helpful and I would not hesitate to recommend her.

    Tony Heayn Avatar Tony Heayn
    June 17, 2023
  • Dawn is a very knowledgeable and experienced osteopath who treats the whole patient and not just the specific injury she is treating. I have known her for some 15 years... read more

    Edward Wilson Avatar Edward Wilson
    June 17, 2024
5
Based on 26 reviews
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Nutritionist

Further postmenopause reading

post menopause symptoms age 60

Post menopause symptoms age 60

How to improve metabolism

HOW TO IMPROVE METABOLISM: 9 WAYS TO BOOST HEALTH AND LOSE WEIGHT

understanding joint pain

Menopause Joint Pain – 8 Management Strategies

Metabolism

Metabolism download

Osteoarthritis

Osteoarthritis download

Tone Your Body

Tone Your Body download

Osteoporosis

osteoporosis download

common misconceptions

Weight Gain During Menopause Is Inevitable

This is simply not true. While hormonal shifts can make it common to gain weight, the right nutrition, movement, and lifestyle strategies can help you maintain a healthy metabolism and weight. You can feel strong, energised, and in control of your body. It’s never too late to make improvements.

To find out more, read my blog, “How to improve metabolism.”

Calcium Supplements Prevent Bone Loss

While calcium is important for bone health, it’s only one piece of the puzzle. Strong bones need a combination of key nutrients like vitamin D, magnesium, and vitamin K2, along with consistent weight-bearing exercise and a well-balanced diet. You can take action to protect your bones at any age – building strength, stability, and confidence in your movement.

To find out more, read my blog, “Early Warning Signs of Osteoporosis”

Supplements Can Replace a Poor Diet

No supplement can match the power of real, whole foods. While they can fill gaps, they can’t provide the full range of nutrients, fiber, and antioxidants your body needs to thrive. Whole foods are complex structures where nutrients interact in ways that enhance their absorption and health benefits. Supplements should enhance your nutrition, not replace it.

To find out more, read my blog, “Healthy Eating Week”.

Aches, pains and loss of strength are an inevitable part of getting

Getting older doesn’t mean you have to accept constant aches, stiffness, or weakness. While changes occur with age, the right nutrition, movement, and self-care can keep your joints resilient, your muscles strong, and your body feeling energised. You can stay active, mobile, and pain-free well into later life.

To find out more, read my blog, “Aches and Pains of Ageing”.

You Just Need to Eat Less to Lose Weight

Weight loss isn’t just about eating less, it’s about eating right. Simply cutting calories can slow your metabolism, leave you feeling fatigued, and increase cravings and unhealthy food choices. Instead, focusing on nutrient-dense, balanced meals helps regulate hunger, support energy levels, and keep your body functioning at its best. Sustainable weight management isn’t about restriction, it’s about nourishment!

To find out more, read my blog, “10 Anti-ageing foods”.

Joint Pain Means You Should Rest More

While rest is important during flare-ups, avoiding movement altogether can actually make joint pain worse. I recommend gentle, regular movement to keep joints lubricated, strengthen the muscles that support them, and reduce stiffness over time. The key is finding the right balance of non-weight-bearing, low-impact exercises, stretching, and targeted strength exercises to help you move with less pain and more confidence.

Download my free guide “from floppy to firm”, for some simple strength-building exercises