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.
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
Book your free Healthy Ageing Check-In
Further postmenopause reading
Post menopause symptoms age 60
HOW TO IMPROVE METABOLISM: 9 WAYS TO BOOST HEALTH AND LOSE WEIGHT
Menopause Joint Pain – 8 Management Strategies
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




