Welcome Autumn

Autumn is nearly here – and with it come progressively darker nights and cooler weather.

As the green leaves turn brown and begin to drop, we’re reminded to shed habits and baggage that no longer serve us so that we can restore through the winter months and emerge anew come springtime.

During Autumn you can begin to gently unwind ready for winter – indulging in more comforting foods and supporting the body as temperatures drop. Rest is incredibly important during menopause - so make sure you really relish and enjoy this restorative and nourishing season.


Craving comfort food that little bit more as the nights draw in? You’re not alone! Try a rich fruity crumble, hot cocoa at night for sweetness and hearty soups and broths during the day.

  • Apples
  • Blackberries
  • Elderberries
  • Pears
  • Aubergine
  • Pumpkin
  • Spinach
  • Wild mushrooms
  • Squash
  • Celeriac

Your Autumn Recipe: Root Vegetable Gratin

This colourful dish features lots of tasty seasonal vegetables in a rich sauce with a creamy, comforting cheese topping – perfect for those dark Autumn nights! It can be served as a side with meat or fish or as a meal in itself.

You’ll need:

  • Red or white onion
  • Beetroot
  • Celeriac
  • Courgette
  • Aubergine
  • Squash or pumpkin
  • Salt and pepper
  • Extra virgin olive oil
  • Chopped tomatoes
  • Fresh basil
  • 3 cloves of garlic
  • Sourdough or rye bread
  • Cheese – preferably feta or goat’s cheese, or a good quality vegan/dairy-free cheese such as cashew or almond


  1. Thinly slice the vegetables (sparing the onion) and place them on baking trays using baking paper to avoid sticking. Drizzle with oil and season before placing in the oven for 20-30 minutes until turning golden brown.
  2. Chop the onion and add to olive oil in a pan to soften and brown. Prepare a simple sauce, combining the chopped tomatoes, garlic and basil with the browned onions and simmering for 10 minutes. Season to taste with salt and pepper.
  3. In a deep rectangular dish, layer up the vegetables from end to end so that the tops are showing. Pour over the tomato sauce.
  4. Crumble the breadcrumbs on top and cheese, then bake for 20-30 minutes until bubbling and golden brown on top.


Cycling: A slow cycle through falling leaves is a great way to get moving during Autumn. Breathe in the cool, crisp air and the stunning shades of orange, yellow and red.

Hiking: Absorb those breathtakingly beautiful Autumn scenes on a hearty hike – which gets blood pumping and uses large muscles in the body to support with oestrogen balance during menopause.

Essential Oils

Rose: Rose is of course a beautiful scent – but it can also help to ease anxiety and stress, has anti-microbial properties and can relieve menstrual cramps and pains. Rose can also enhance libido and stimulate sex drive – perfect for those long Autumn nights! Try a rose-infused bath or massage oil for best results.

Clary Sage: Those hot flushes can still come in thick and fast no matter how cool the temperature may be outside. Clary Sage has been proven in studies to help calm hot flushes and night sweats, as well as helping to balance oestrogen in the body.

Autumn Mantra

In Autumn we begin to slow down again, getting ready to rest during winter months. This can feel like a difficult process for many people, especially if you crave the warmth and sunshine of summer. This quote, written by masterful author Emily Bronte can help remind us to slow down and feel grounded during this transition.

“Every leaf speaks bliss to me, fluttering from the Autumn tree.”

Wishing you abundant health and happiness, until next time.

Love, Louise x