YOUR health is your foundation
Nutrition & Wellness for TTC, Prenatal & Postpartum
Trying to Conceive (TTC):
Nutrition plays a key role in fertility for both partners. A diet rich in antioxidants, healthy fats, protein, and complex carbohydrates helps support hormonal balance and egg quality. Key nutrients like folate, zinc, iron, and omega-3 fatty acids are essential during this time. Managing stress, supporting gut health, and maintaining a healthy body weight can also improve chances of conception.
Prenatal (Pregnancy):
During pregnancy, nutritional needs increase to support foetal development and maternal health. Nutrients like folic acid, iron, calcium, iodine, and DHA are especially important. Eating a variety of whole foods, staying hydrated, and managing symptoms like nausea or heartburn with dietary strategies can help maintain wellbeing through all trimesters. Regular movement, rest, and mindful stress management also contribute to a healthy pregnancy.
Postpartum:
The postpartum period is a time of recovery, hormonal shifts, and increased nutritional demands—especially if breastfeeding. Iron, vitamin B12, omega-3s, and protein are crucial for energy, healing, and mental health. Hydration and steady meals can help with blood sugar regulation and mood. Emotional wellness is just as important, with adequate rest, support, and gentle movement helping to ease the transition into motherhood.
Perimenopause and menopause
Perimenopause:
Perimenopause, the transition phase leading up to menopause can begin in the early to late 40s and may last several years. During this time, hormone levels, particularly oestrogen and progesterone, begin to fluctuate, which can lead to symptoms like irregular periods, mood changes, sleep disturbances, weight gain, and hot flashes. Nutrition and lifestyle can play a vital role in managing these changes. Supporting blood sugar balance, gut health, and adrenal function can help stabilise energy and mood. Every woman’s experience of perimenopause is different, so finding what works for your body is key.
Menopause:
Menopause is defined as the point when menstruation has stopped for 12 consecutive months, typically occurring around age 51. While it marks the end of fertility, it also begins a new phase of hormonal stability at lower oestrogen levels. These changes can impact metabolism, muscle mass, bone density, skin elasticity, and cognitive function. Nutrition in menopause focuses on maintaining strength, supporting brain health, and protecting heart and bone health. Lifestyle strategies—such as strength training, stress reduction, and good sleep hygiene—are just as essential to maintaining vitality and reducing the risk of chronic conditions associated with aging.
There is no one-size-fits-all solution when it comes to navigating perimenopause and menopause. Understanding your body's signals and adjusting your nutrition and habits accordingly can help you feel more balanced, empowered, and in control during this transition.
Get in touch today and discover how we can support you on your personalised goal