MIDLIFE MOOD FOOD

Tell us about yourself Charlotte…. I’m a nutritional therapist specialising in family health and my focus is on supporting the well-being of individuals at every stage of life. Whether addressing gut issues, anxiety, mental health issues or hormonal imbalances, my goal is to provide evidence-based, personalized plans that promote optimal health. Many women I work with are dealing with perimenopause and menopause and are struggling with things like anxiety, night sweats, irritability, low mood, gut issues, trouble sleeping, low confidence and much more. I work with a lot of women to help support them through this often really challenging time. Was there a personal life-event that led to you becoming a Nutritional Therapist? My daughter Mya became very unwell when she was just six years old. For years, we were passed from one specialist to the next, but no one could explain why she was experiencing constant headaches, earaches, and joint pain. At the same time, we tried multiple alternative therapies, hoping something might bring her some relief—but nothing made a lasting difference. I’d always had a strong interest in nutrition, even before having children, but I was increasingly frustrated by the amount of conflicting advice online and in the media. When Mya became ill, I felt a real drive to get to the root cause of what was going on. I wanted to explore the scientific and evidence-based links between nutrition, lifestyle and health with the hope that it could play a role in supporting Mya’s recovery. While studying at the College of Naturopathic Medicine in London, I was put in touch with a Functional Medicine practitioner—someone who finally gave us the answers we’d been looking for. Mya was diagnosed with chronic Lyme disease. She began treatment at 12, and after more than six years of being unwell, her symptoms finally started to ease. Good nutrition has played a big part in getting Mya’s health back on track. Although convincing her of the ongoing need for that that as a teenager has been pretty challenging! What’s the most surprising thing you have learnt about nutrition? How deeply interconnected nutrition is with all aspects of our health - both physical and mental. It’s easy to think of nutrition as solely about food and weight management, but I’ve seen firsthand how specific nutrients can influence things like mood, energy levels, hormonal balance, and even cognitive function. One of the most eye-opening aspects is how powerful small dietary changes can be in making a significant difference to someone's wellbeing. For example, many people don't realise how gut health can directly impact mental health, or how deficiencies in certain vitamins and minerals can manifest as symptoms that affect their day-to-day lives. I’m always amazed by the resilience of the body and how much it can heal and thrive when given the right support through nutrition and lifestyle changes. It’s a constant reminder that food isn’t just fuel—it’s medicine. I’ve also learnt that there is no one-size-fits-all approach when it comes to health and nutrition. Each person is unique and so are the underlying factors that influence their wellbeing. It's about understanding the whole person and identifying the root causes of their health concerns, rather than simply addressing surface-level symptoms. What are your TOP 3 nutrition tips for women in mid-life? 1. Prioritise protein at every meal, including breakfast Protein is essential at every stage of life, but it becomes especially important as we reach mid-life. It’s a key building block for our cells and neurotransmitters, supports immune and gut health, helps regulate blood sugar levels, boosts energy and plays a vital role in maintaining lean muscle and bone strength. It also aids in tissue repair and skin health—areas that naturally need more support as we age. As hormone levels shift during mid-life, prioritising protein can help manage cravings, stabilise mood and support a healthy metabolism. Ideally, we should aim for around 30g of protein per meal. To put that into perspective: one egg provides around 6g, and half a cup of lentils just 9g—so it’s something we need to be mindful of and plan for. Try incorporating a quality protein source at every meal, such as eggs, fish, meat, beans, lentils, or tofu, to ensure your body gets what it needs. 2. Don’t fear healthy Fats We were all brought up with the message that fats are bad for us. When it comes to healthy fats, this couldn’t be further from the truth. Hormones are made from fat, so incorporating sources of healthy fats like avocados, nuts, seeds, olive oil, butter, good quality red meat and oily fish can help support hormone production and reduce inflammation. These fats also support brain health (your brain is 70% fat!) which is especially important during a time when many women experience brain fog, memory lapses or mood shifts. 3. Support Your Gut The gut plays a crucial role in nearly every aspect of our health—from digestion and immune function to hormone detoxification and mental wellbeing (in fact, around 95% of serotonin is produced in the gut). Supporting a diverse and balanced gut microbiome starts with eating a wide variety of colourful plant foods, alongside the three “Ps”: probiotics, prebiotics, and polyphenols. Probiotics are beneficial bacteria found in fermented foods like live yoghurt, kefir, kimchi and sauerkraut. Prebiotics are the fibres that feed these good bacteria—think leeks, onions, garlic, apples, and oats. Polyphenols are powerful plant compounds that help promote the growth of beneficial microbes. You’ll find them in foods like berries, extra virgin olive oil, and even dark chocolate. Together, these three Ps work to support your gut and, in turn, support your overall health and wellbeing. How can people connect with you? You can find me at www.charlottebennettnutrition.com or on Instagram and Facebook @charlottebennettnutrition. I see clients in person or online and I also offer an in-depth ‘Women’s Midlife Health Check’ - aimed at those going through the perimenopause and menopause. Check my website for details.