We sat down with Functional Medicine practitioner Gemma McGuigan ahead of her three-part workshop series at Lime Wood, designed to support women through the transitions of perimenopause and menopause. In our conversation, Gemma shared her perspective on why menopause is still so misunderstood, the signs of perimenopause many women overlook, and the simple lifestyle shifts that can make a real difference to symptoms like hot flushes and brain fog. With warmth, clarity and practical advice, she reframes this life stage not as an ending, but as an opportunity to recalibrate, thrive and lay the foundations for long-term health.

What first got you interested in supporting women through menopause? 

In my Functional Medicine & Nutrition Clinic, I see many women in midlife presenting with a wide range of health concerns. As a woman in midlife myself, I quickly realised how limited the education and support around perimenopause and menopause truly are in our society. Functional Medicine approaches this life stage with such depth, compassion and positivity, and I felt inspired to share that perspective. My goal is to get this information out to as many women as possible, so they can feel informed, empowered, and fully supported during this transition.

Why do you think menopause is still such a taboo or misunderstood topic?

Menopause is still misunderstood because women’s hormonal health has been poorly supported and undervalued right from the start, even from puberty. We’re often conditioned to believe our symptoms are “normal,” that our menstrual cycle is a burden, and that we should stay quiet, not complain, and just get on with it. As a result, many women grow up without truly understanding their cycles or how to support them. Conventional medical solutions for hormonal health issues are also limited and rarely address the root causes. By the time women reach menopause, they’re often carrying unresolved health issues and still lack a clear understanding of their hormones. On top of that, society hasn’t yet created the depth of support that women need and deserve at this stage of life. From a Functional Medicine perspective during this stage of a woman’s life, we need to consider not just the sex hormones but also adrenal hormones, thyroid hormones and metabolic hormones to truly support balance and health during menopause and beyond. 

What are a few of the most common signs of perimenopause that people might overlook?

Some of the most common signs of perimenopause are actually the ones women don’t immediately connect to their hormones. Changes in sleep patterns, increased anxiety or mood swings, brain fog, or a dip in energy are often early clues. Cycles may also start to shift, with periods becoming heavier, lighter, or less predictable. Other subtle signs can include changes in skin, hair, or digestion. Because these symptoms can be gradual, they’re often mistaken for “just stress” or “getting older,” and many women don’t realise they’re linked to perimenopause until much later.

I like to call perimenopause “the big reveal”, because it brings to the surface health issues of body and mind that may have been quietly brushed under the carpet for years. While that can feel confronting, it’s also a gift. If we take the time and get the right support, this phase gives us the opportunity to truly understand what our bodies are telling us and make changes that can support us for the rest of our lives.

What simple dietary or lifestyle adjustments can women start today to ease a common symptom — say, hot flushes or brain fog?

For hot flushes, a simple starting point is to balance blood sugar. Reducing refined carbs and sugar, and building meals around protein, healthy fats and fibre can really help steady hormones and minimise flushes. Staying hydrated and cutting back on alcohol and caffeine also make a noticeable difference for many women.

For brain fog, lifestyle plays a huge role. Prioritising good sleep, daily movement, and managing stress are key foundations. Even something as simple as a 10-minute walk outside or a few minutes of deep breathing can improve clarity. From a nutrition perspective, focusing on colourful vegetables, omega-3s (like salmon, walnuts, or flax), and B-vitamin rich foods helps support brain energy and function.

The beauty is that these are small, sustainable changes that can have a big impact when practised consistently.

What’s a myth or misconception about menopause you’d love to debunk right now?

A common misconception is that menopause symptoms are “just something you have to live with.” From a Functional Medicine perspective, symptoms like hot flushes, brain fog and mood changes are not inevitable, they’re signs of underlying imbalances. During perimenopause and menopause, levels of oestrogen and progesterone naturally decline, but it’s often the fluctuations, and the way these hormones interact with stress hormones like cortisol and with blood sugar regulation, that drive symptoms. For example, hot flushes are closely linked to changes in oestrogen’s role in temperature regulation, while brain fog can stem from shifts in oestrogen’s effect on neurotransmitters and mitochondrial energy production.

Menopause is not the end of your vitality, in fact, it can be a turning point. It's a time to put yourself first. If you use this stage as an opportunity to recalibrate and strengthen the foundations of health, from nutrition and sleep, to movement, gut health, stress resilience, and connection, menopause can become an incredible chapter in a woman’s life. It’s also the time when you’re planting the seeds for long-term health and longevity, setting yourself up to thrive not just now, but well into the decades ahead.

What can people expect from attending one of your workshops?

At my Lime Wood workshops, people can expect a mix of education, practical tools, and inspiration. I’ll be sharing how Functional Medicine views perimenopause and menopause, not just as a hormonal shift, but as a whole-body transition that touches energy, weight, mood, brain health, gut health and more. You’ll learn simple, evidence-based nutrition and lifestyle strategies you can start applying straight away, alongside insights that help you understand why your body feels the way it does. The workshops are designed to feel supportive and empowering; a space where women can ask questions openly, break down taboos, and leave feeling clearer, more confident, and more connected to their health. My aim is that every woman walks away inspired, with both knowledge and practical steps to help her thrive in midlife and beyond.

To discover more information, and to book onto Gemma’s workshop, please click here: The Menopause Workshop with Gemma McGuigan · Lime Wood Hotel

To see more from Gemma, visit her website or follow her on Instagram: Naturopathic nutrition | Lymington | gemmamcguigannutrition.com

@gemma.mcguigan.health