Still unsure about HRT? You’re not alone.
This episode of Making Sense of Women’s Health cuts through the confusion with an up-to-date, evidence-based look at Hormone Replacement Therapy (HRT). Whether you’re considering HRT, already on it, or looking for alternatives — this is your essential guide.

We’ll cover:

• What HRT really is and how it works
• Body-identical vs bioidentical vs synthetic hormones
• The safest forms of estrogen and progesterone — and why delivery method matters
• What went wrong with the 2002 WHI study — and how it’s changed
• Who may not be suitable for HRT — and safe alternatives like vaginal estrogen
• The role of testosterone and how it's prescribed
• Why lifestyle is your foundation — and how the SENSSE® Method supports hormone health

📌 Mentioned in this episode:
 🎧 The SENSSE® Method episode -https://www.buzzsprout.com/2365813/episodes/15649156 – your foundation for menopause support
💻 Book a Menopause MOT (online or in-person): www.thriveandshinewomenswellness.co.uk
👥 Join the podcast community: facebook.com/groups/makingsenseofmenopausepodcast

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

Sitting all day? It could be why you're stiff, tired, or sore.

In this episode of Making Sense of Women’s Health, I dive into realistic, evidence-backed strategies to help you stay active, reduce discomfort, and protect your long-term health — even if you spend most of your day at a desk.

You’ll learn:

• Why posture isn’t everything — and what matters more
• Easy stretches and movements to do at your desk
• How to reduce neck, back, and hip pain from sitting
• The truth about standing desks and ergonomic setup
• Tips for fatigue, brain fog, and stress at work (especially in perimenopause)
• The small daily habits that boost comfort, focus and productivity

Whether you work from home, in an office, or split your time — this episode will help you move more, ache less, and take control of your health during the workday.

📩 Need help with desk-related pain or fatigue?
 I offer physiotherapy and Pilates support in-person or online.
 Visit: www.thriveandshinewomenswellness.co.uk

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

In this episode of Making Sense of Women’s Health, I break down everything you need to know about plantar fasciitis — a common and frustrating cause of heel pain that affects many women, especially during hormonal transitions like perimenopause or postnatal recovery.

We’ll cover:

• What plantar fasciitis is and how it presents
• Why women are often more vulnerable (hint: hormones play a role)
• Common triggers: footwear, overuse, and biomechanics
• Home strategies to ease pain: footwear, stretching, strengthening
• When to seek help — and what else might be causing your foot pain

Whether you’re a runner, walker, or on your feet all day — this episode will help you take your next steps with confidence (and less pain).

🔗 To book a Women’s Health Physio or 1:1 Pilates session, visit:
 www.thriveandshinewomenswellness.co.uk

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

Hot flushes and night sweats are two of the most common — and often most frustrating — symptoms during perimenopause and menopause, affecting around 80% of women. But even though they’re common, there’s still a lot of confusion about what causes them, when to seek help, and what actually works.

In this episode, Roberta explains:

• What hot flushes and night sweats feel like — and why they happen
• How hormone changes affect the brain and body temperature regulation
• When flushes might not be caused by menopause and need medical review
• Evidence-based strategies that can reduce symptoms, including breathing techniques, strength training, and diet
• Supplements with scientific support, like sage, magnesium, and red clover
• How to improve sleep and manage triggers like stress, caffeine, and alcohol
• When to seek extra help — and what support is available

Whether or not you’re considering HRT, there are many ways to reduce hot flushes and feel better day to day. Book a Menopause MOT to start your personalised plan.

🔗 Book a Menopause MOT: https://thriveandshinewomenswellness.co.uk/peri-and-post-menopause

📧 Share this episode or leave a review to support other women on their menopause journey.

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

Low back pain affects millions of women — from postnatal recovery to menopause and beyond. In this episode of Making Sense of Women’s Health, Roberta Bass breaks down the many causes of back pain, including disc issues, joint dysfunction, pelvic floor problems, prolapse, endometriosis, and more.

You’ll learn how to identify what might be causing your pain, when to seek medical help, and what practical steps can help you move better and feel better — without guessing or putting up with it.

💡 What You’ll Learn:

• The most common types of back pain in women (mechanical, disc, joint, muscular, inflammatory)
• Women's health-specific causes of back pain: pelvic floor dysfunction, prolapse, C-section recovery, endometriosis
• When back pain could be a red flag and needs urgent medical attention
• What “corda equina” symptoms to look out for
• Treatment options that actually help: exercise, Pilates, hands-on physio, nervous system support, and more
• How to spot central sensitisation and why your brain matters in chronic pain
• Why posture, lifestyle and stress management play a major role

🚨 Red Flag Reminder:

If you're experiencing loss of bladder or bowel control, numbness in the saddle area, pain down both legs, or unrelenting night pain — go to A&E immediately.

📍 Links & Support:

Book a physiotherapy assessment online or in-person in Winscombe:

 👉 thriveandshinewomenswellness.co.uk

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

Episode Summary:

Menopause supplements are everywhere — but how do you know which ones are helpful, and which could be a waste of money (or even unsafe)? In this episode of Making Sense of Women’s Health, Roberta Bass breaks down some of the most popular supplements marketed to women in midlife and menopause.

You’ll hear what the evidence says about supplements for hot flushes, brain fog, sleep, joint pain, mood, and more — and get practical tips on how to decide what’s right for you.

What You’ll Learn in This Episode:

• The difference between food-first and supplement-first approaches
• Which supplements are well-supported by research (like vitamin D, magnesium, and omega-3)
• The most common supplements to be cautious about (like detox teas, unregulated hormone blends, and high-dose iron)
• When supplements can interact with medications or worsen symptoms
• What to consider before buying — and how to spot clever marketing
• Why “natural” doesn’t always mean safe

⚠️ A Quick Note:

This episode is for educational purposes only and isn’t medical advice. Always check with your GP or pharmacist before starting any new supplement.

🔗 Helpful Links:

Join the Facebook group to continue the conversation:
 👉 https://www.facebook.com/groups/makingsenseofwomenshealth/

Explore menopause support, Menopause MOTs, and personalised care:
 👉 thriveandshinewomenswellness.co.uk

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

In this episode of Making Sense of Women’s Health, Roberta Bass explores the science and benefits of creative expression for stress relief — especially for women navigating perimenopause, postnatal recovery, or everyday overwhelm.

Discover how creative activities like theatre, art, journaling, music, crafting, and even cooking can help lower stress hormones, support emotional resilience, and give your brain a much-needed break.

Whether you're struggling with anxiety, burnout, or simply feeling stuck, this episode will inspire you to reconnect with your creativity — no artistic talent required.

💡 What You’ll Learn in This Episode:

• How creative expression helps regulate your nervous system
• The surprising science behind art, creativity, and reduced cortisol
• Why creativity matters for emotional health in midlife and motherhood
• Easy ways to explore creativity — even if you're “not artistic”
• Real-world examples of accessible creative outlets
• How to find time for creativity when life is busy
• The link between creative expression, mental clarity, and brain health

🔗 Resources & Mentions:

Join the Thrive and Shine Facebook group to share your creative outlet and connect with others.
 👉https://www.facebook.com/groups/makingsenseofwomenshealth/

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

Episode Summary:
In today’s episode, Roberta dives into one of the most common — and frustrating — concerns brought up by clients during perimenopause and postmenopause: brain fog.

You’ll learn what brain fog actually is (and what it isn’t), the role of hormonal changes in cognitive function, and the lifestyle and evidence-based strategies that can make a real difference. Roberta explains why this symptom is more than just forgetfulness, covering everything from neurotransmitters and cortisol to nutrition, sleep, and mindset.

What We Cover in This Episode:
🔹 What brain fog is and how it presents
🔹 The link between estrogen, progesterone, testosterone, and brain health
🔹 Other common contributors: poor sleep, blood sugar dips, thyroid dysfunction, stress
🔹 Lifestyle strategies to reduce brain fog:
• Optimising sleep and managing night sweats
• Balancing blood sugar through nutrition
• Strength and aerobic exercise for brain health
• Stress reduction tools like breathing, journaling, and the CONTROL method
🔹 The benefits of cognitive stimulation
🔹 When to consider medical support, including HRT and essential blood tests
🔹 Why your brain isn’t broken — it’s adapting

Take Action:
If brain fog is affecting your daily life, there are manageable steps you can take. Whether it’s improving your sleep, adjusting your nutrition, or considering medical advice, you don’t have to just put up with it.

💬 Found this helpful? Share the episode with a friend and leave a review to help more women discover the support they need.

🌐 Looking for personalised support?
Visit my website to learn more about 1:1 menopause MOTs, mentoring, and tools to help you thrive — both online and in person.

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

Fibromyalgia can leave you feeling exhausted, foggy, and overwhelmed — especially if you haven’t yet received a clear diagnosis. In this episode, Roberta breaks down what fibromyalgia really is, how it’s diagnosed, what conditions can mimic it, and how to manage it with a gentle, holistic approach.

Whether you've been diagnosed or suspect fibromyalgia may be behind your symptoms, this episode will help you feel more informed and less alone — with practical strategies for managing your health day to day.

What You’ll Learn:

• What fibromyalgia is and how it affects the nervous system
• Key symptoms to look out for, including fatigue, pain, brain fog, and sensitivity
• Why fibromyalgia can be hard to diagnose — and which conditions should be ruled out first
• How perimenopause, chronic fatigue, thyroid issues, and nutrient deficiencies can overlap
• Evidence-informed ways to support yourself through movement, sleep, stress reduction, and pacing
• How physiotherapy, Pilates, and subconscious work (like the CONTROL System) can support symptom management

💬 Struggling with fatigue, pain, or brain fog?
If you're living with fibromyalgia or similar symptoms, support is available. Roberta offers tailored, whole-person support including physiotherapy, Pilates, and subconscious work to help you feel more in control and less overwhelmed.

👉 Explore services at www.thriveandshinewomenswellness.co.uk

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

In honour of Stress Awareness Month, Roberta shares three powerful case studies from real women who used the CONTROL method to transform their health — by addressing the subconscious patterns holding them back.

This episode explores how stress, anxiety, emotional eating, sleep issues, and perfectionism often have roots in the subconscious mind — and how working with those patterns can lead to lasting, positive change in both physical and emotional wellbeing.

What You’ll Hear:

• A post-viral recovery story: from anxiety and fatigue to confidence and calm
• How emotional eating and self-worth were transformed by addressing deep-rooted beliefs
• One woman’s journey from lifelong sleep anxiety to full nights of rest
• How CONTROL works to rewire the subconscious mind without needing trance
• Why traditional approaches sometimes fall short — and how adapting subconscious communication can unlock change

🧠 Could your subconscious be affecting your health?
If you’ve tried everything and still feel stuck in patterns like anxiety, exhaustion, emotional eating or sleep issues, CONTROL could be the missing link.

👉 Learn more or book a consultation at thriveandshinewomenswellness.co.uk/control

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.