Conquering your Menopause

Food and lifestyle changes to put you in the driving seat during perimenopause, menopause and beyond.

It’s tough when your world is turned upside down by your hormones: suddenly, what you eat and drink move sharply into focus. Knowing what to do to avoid what feels like inevitable weight gain, hot flushes, increasing anxiety, overthinking everything or simply to keep you on an even keel becomes a minefield.

– Nutrition & the Menopause

My Approach to the Menopause

If you’re suffering from symptoms of perimenopause or the menopause, you need a strategy to guide you through the changes you’re facing, so that you can get on with enjoying life again.

A personalised programme of easy food and lifestyle changes is the most effective way to set you up for the menopause and beat your menopause symptoms.

That’s why my Mastering the Menopause Programme includes 3 consultations: each one includes a review of what and when you eat, drink, exercise and sleep over a 5-day period – conquering each of these is the key to finding the energy and motivation you need to enjoy life. (And, don’t worry, you don’t need to be shy about what you eat or drink; I’ve seen it all.)

My menopause programme will take you from confused to confident so that you:

Eat Right

Know the right foods to eat to banish the brain fog in its tracks, hush the anxiety and overthinking AND get a good night’s sleep without worrying about hot flushes, night sweats or getting up to go to the loo.

Ditch the Diets

Know what to eat and when to stop the yo-yo dieting or weight gain around your middle.

Have a Plan

Have a clear plan of what is right for YOU; whether that’s eating breakfast later in the day & finishing dinner earlier, eating more protein or trying fermented foods: just because a diet worked for your friend, doesn’t mean it will work for you!

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The Symptoms

Symptoms of the perimenopause and the menopause can vary greatly from person to person, as we all have our own unique experience of this stage of life. Check if you have any of the symptoms from the lists below. These are the areas where I can support you.

Mind & Mood
  • Brain fog
  • Forgetfulness
  • Struggling to concentrate or focus like you used to
  • Lacking with confidence (at work or socially)
  • Anxiety
  • Overthinking
  • Finding it harder to make decisions
  • Depression or low mood
  • Mood swings and feeling angry more often
  • Poor sleep
  • Insomnia
  • Night sweats
  • Waking up in the night & finding it harder to get to sleep
Energy & Physical Changes
  • Weight gain, particularly around your middle
  • Being tired all the time
  • Bloating or water retention
  • Hot flushes
  • Achey joints or muscles
  • Headaches or migraines
  • Heavy or more painful periods
  • Dry skin, skin rashes, or hives
Intimacy, Vaginal, Urinary Changes
  • Low libido or low sex drive
  • Vaginal dryness
  • Frequent urinary tract infections or cystitis
  • Urinary incontinence or urgency
  • Painful sex
Menopause support - Virginia Hills Nutrition Canterbury

I’ll take a deep-dive into your health, your hormones and what’s going on inside

I’ll listen to your health worries and work with you to resolve them. No quick fix meal plans or fancy formulas: apart from the fact that everyone has different budgets and tastes, my focus is to work with you to help you understand the best foods to eat and avoid (and when!), so that you can live life to the full.

Everyone’s journey is different; everyone’s symptoms are different: some women might skip through this period of their life with hardly a concern, but others seem to struggle with everything. It’s knowing how to conquer it that counts.

Mastering the Menopause Programme
by Virginia Hills

A natural, holistic and supported programme that works alongside hormonal replacement therapy (HRT) and prescription medications – if that is what you choose. Because everyone is different and this is about you.

the unique programme follows a step-by-step approach to your health, and typically lasts for around 90-days

step one.

Let’s Chat!

Book a 30 minute, no obligation chat with me, and I’ll listen to your concerns & explain a little more about how I can support you.

step two.

The Prep

You’ll complete an online questionnaire, and record a food, drink and lifestyle diary in preparation for our first 90-minute consultation. Don’t worry, it’s easy!

step three.

The Plan

We’ll then have our 90-minute consultation, explore the information you’ve provided a little further and work on some initial changes to your food & lifestyle to start getting you on track and so that you can start winning at life once again…

You will also receive your personalised health optimisation plan, covering your specific recommendations (no need to take notes!), supplement & functional test recommendations (if that’s what you choose) via my secure, online portal.

Approximately 2 weeks later, we meet again for a 15-minute chat to see how you’re getting on and whether you have any quick questions you need help with.

step four.

The Follow-Up

After 4-weeks on your Personal Health Plan, we’ll meet again for a 60-minute consultation to see how you’re getting on, the improvements you have noted, and what we still need to work on.
We’ll agree some further food & lifestyle changes at your pace and discuss any change in or new symptoms you’ve encountered. We’ll also review any functional test results (if appropriate) or supplements I’ve suggested – and you’ll receive another personalised health optimisation plan afterwards.

We then work on a 2 – 3 week check-in & follow-up cycle with a third, personalised health optimisation plan after your next follow-up to complete your programme.

If you are not feeling 100% tip-top by the end of your programme, we can repeat this process until you are: the number of times we meet varies from person to person and on how quickly your body responds to the lifestyle changes implemented. This is completely flexible, and you are under no obligation to keep going once you feel better, but can always book another 60-minute consultation if you need it.

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know you want to work with me?

If you already know you’d like to get started on one of my bespoke nutrition programmes, just book an appointment via the tab below

You ask, I answer

if your question is not listed, just get in touch

Do I need to have had my last period, my periods to have changed or be experiencing typical menopause symptoms to start this programme?

No! You don’t need to have had your last period or be in the run-up to the menopause to benefit from this programme – the best advice I can give you is to start early, before your symptoms kick in or your periods get heavier or go haywire. Evidence suggests preparing in your late 30s/early 40s sets you up best for the years to come, so don’t wait – start now.

Can I work with you if I’m taking HRT or prescription medications?
Yes – we can work alongside your HRT and medications: I carefully check for any potential interactions between foods or supplements with HRT and prescription medications for each of my clients.
Will I need to take any tests - blood, stool or food intolerance tests?
This very much depends on your symptoms and your situation. Sometimes I do recommend functional testing – mostly stool testing which you can take at home – however, only where I believe this will be of benefit to you. With a functional test result, my approach can be much more targeted and specific, leading to faster and more personalised results for you. Functional testing may be recommended to assess nutritional imbalances and inform your personalised diet and lifestyle recommendations to support your wellbeing. All functional test recommendations are personalised to you and are at an additional cost, if you wish to go down this route.
Do I need to come and see you in person?
No. All of my consultations are run online, using zoom. You can be sitting in the comfort of your own home or office when working with me. However, I will ask you to have your video turned on during our consultations, as this helps me to get to know you better (and I will always have my video on too!).
Are you available for corporate work, particularly supporting women in employment during the menopause?
I offer a variety of services to support your employee’s well-being, particularly assisting women in the workplace during menopause, which are completely tailored to your organisation’s needs. Examples of services I offer include: talks or seminars, workshops, mini or full consultations. If you are interested in learning more or would like to arrange a free meeting to discuss your organisation’s needs, please do get in touch:
Should I change my diet before I come to you?

No – please don’t make any changes! It’s best if you keep your diet as normal as possible before your first consultation. The quickest way for me to solve how you are feeling is for me to see exactly what you are eating and drinking and how you are feeling at your first consultation. I wont judge you on what you eat: my sole focus is working out what’s causing you to feel the way you do and solving it once and for all.
(p.s. I’m not looking for what macronutrients you eat, how much calcium or vitamin D you eat each day – don’t worry!)

Will I have to stop drinking coffee or tea or eating gluten, bread or pasta?

Coffee and tea can be a cause of poor sleep or anxiety, but that doesn’t mean that you have to stop drinking it all and forever. Sometimes it’s the amount of these foods or drinks that can be causing the problem – and it’s my job to help you navigate those and suggest replacements or what to add into your meals instead.

Will I need to take supplements?
This very much depends on your symptoms and your situation. Sometimes I do recommend supplements, but only those which I believe will benefit you and help you reach your goal in a more targeted and quicker way and, most importantly, only if you wish to do so. I always try to keep supplement recommendations to a minimum and within your budget range, recommending good quality supplements from a recommended, online supplier. You will receive a 10% discount on any personalised supplements I recommend.
How do I pay for my programme of consultations?
You will receive an invoice with payment details through my secure portal in advance of the consultation, and payment will need to be made by bank transfer at least 48 hours before the consultation. If you require a payment plan to spread the cost, feel free to ask and this can be arranged.
I’m struggling with embarrassing symptoms including vaginal dryness, recurrent cystitis or urine infections, low sex drive, persistent bloating or smelly wind. Can you help?
Yes! Book a call and I can explain more. You can talk to me about anything: I know it happens and, most importantly, can help you leave it behind. I’ll listen to your concerns and support you to find a way to overcome them.

Struggling with digestive issues?

Struggling with symptoms of IBS?

Learn more about expert nutritionist, Virgina Hills

Dates to be announced

what my clients say

I had such a positive experience working with Virginia. She is extremely knowledgeable and professional, providing a truly holistic assessment and valuable expert insights into my health and wellbeing. It was a real pleasure to work with her and would highly recommend. Thank you Virginia!”

Fleur Challis


Try Virginia before you reach for pills or think that how you feel cannot be changed by nutrition.

Claire, Kent & London


Virginia carried out a holistic appraisal of my lifestyle and daily habits during my consultations. I’m delighted to report that I’ve lost weight and feel very comfortable on my present diet. Your words ….have finally hit home! I feel this is a way of eating I can live with and enjoy. Thank you for helping me break through this slimming block where no other method was working.

Frances, Kent


Virginia gave me sensitive and invaluable advice on what I should be eating; which was totally different to what I thought I needed! Her meal plans and food tips were brilliant and easy to follow, so that I could work them into my daily routine.

Mary, Berkshire


I’m feeling much better and more in control of my symptoms after my consultations with Virginia. I loved her experience & understanding in offering alternative solutions. Make sure you make the most of her professionalism and ask lots of questions!

Claire, 63, Maidstone


Virginia has a very sympathetic manner – her sessions were really interesting and informative.

Francesca, 67


Virginia Hills Nutrition | Kent

Nutritionist in Kent, providing personalised nutrition programmes using natural, holistic approaches to tackle your health concerns; investigating the root cause of your symptoms & incorporating targeted food & lifestyle adjustments - so that you can live your best life again.


Kent, South East England, UK


Flexible times, as appointments are online


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Do you need some help?

If you are struggling with symptoms of the menopause, or are experiencing digestive issues that are having an impact on your life, book a consultation with me, and I can get you on the path to enjoying your life again. Don't suffer in silence, I can support you on your journey to take back control.
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DISCLAIMER: Virginia Hills Nutrition does not provide medical advice. The information on this website is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always consult with your medical doctor, qualified healthcare provider or other medical professional if you believe you have a medical condition or before beginning any new diet, supplementation or exercise program. Statements and opinions contained on the Virginia Hills Nutrition website and other related sources (including but not limited to blog and social media platforms) are provided as self-help tools only: never disregard professional medical advice or delay in seeking it because of information contained therein. Virginia Hills Nutrition does not guarantee the accuracy or effectiveness of the information to your unique circumstances: each individual requires personalised nutrition and lifestyle recommendations.