Helen Ritchie
Clinical Nutritional Therapist
Hi, I'm Helen and I help women STOP their menopause symptoms from disrupting their lives and careers and START feeling normal again.
When menopause symptoms struck me 8 years ago, I recognised the hot flushes and acute anxiety, but not the brain fog and disrupted sleep, which overnight left me feeling unable to perform in my senior marketing career and ultimately contributed to me being fired from that job.
Unable to take HRT due to my history of breast cancer, I started researching natural alternatives and eventually retrained in nutrition so that I could help other women avoid the unfortunate consequences of menopause and perimenopause that I experienced.
I provide personalised nutrition and lifestyle plans and advice on a one-to-one basis.
Helen Ritchie, Registered Nutritional Therapy Practitioner
BA (Hons), DipION, mBANT, CNHC
What is Nutritional Therapy?
Working with a Nutritional Therapist is a bit like hiring a health detective. I am trained to work out the biochemical causes underlying your symptoms and help you feel better through nutrition and lifestyle changes. I take a holistic approach and the physical, emotional and environmental factors that could be affecting your health and wellbeing. I start with a full and comprehensive assessment of your medical history, food and lifestyle diary and then provide personalised nutrition and lifestyle recommendations designed to help you achieve your goals. Together we create an action plan that fits around your lifestyle, likes and dislikes.
I specialise in supporting women looking for relief from menopausal and perimenopausal symptoms such as hot flushes, night sweats, brain fog, weight gain, disrupted sleep, anxiety, depression and lack of energy.
I also work with men and women living with chronic conditions such as type 2 diabetes, obesity, heart disease, headaches, osteoporosis/osteopenia and IBS-type digestive complaints including constipation and acid reflux/GORD.
Nutritional Therapy is not a replacement for medical advice and I frequently work alongside medical professionals to support your health and wellbeing.
60-Minute Nutrition Review
Are you confused about what's healthy and what's not when it comes to good nutrition?
Would you like an expert review of how you're eating?
Let me review your diet and lifestyle choices and provide some simple advice on how to make healthier choices.
This is for you if you don't have any specific symptoms or health concerns that need addressing, and would like to become the healthiest version of yourself.
Based on a 3-day food diary completed in advance of our one-off 60-minute session, we will discuss my recommendations, agree what changes you can make and I will email your personalised plan of action to you afterwards.
One-off Nutrition Review: £95
Supplement & Medication Check/Review
Are you confused about dietary supplements and unsure whether they're making a difference?
Or are you taking prescription medication and want to ensure that your supplements are safe to take and not going to cause any interactions with your medication?
Then this review is for you.
Supplements are big business and many of us taken them mistakenly hoping they will magically fix our symptoms. Whilst there is no substitute for good nutrition and lifestyle practices, this one-off, 60-minute review will take the guesswork out of your supplements and ensure what you're taking is effective and safe.
One-off Supplement & Medication Review: £150
Health & Wellbeing Check
Would you like to be the healthiest version of yourself? Or maybe you are concerned about your risks for future health conditions?
Then this in-depth assessment of your current state of health based on a comprehensive blood test via a private laboratory is for you.
Following a comprehensive test of 100+ blood markers, [including many not routinely covered by the NHS], I provide an interpretation of your results and then create a personalised nutrition and lifestyle plan of action, which we discuss in a one-off 60-minute session.
The health and wellness check, inclusive of the private laboratory blood test is £550, which excludes the cost of the blood draw. Tests with fewer or more blood markers are available.
Alternatively, I can interpret a set of recent NHS/GP blood test results, talk you through my assessment and send a write-up after the session.
Health & Wellness Check: £550
NHS/GP Blood Test Interpretation: £150
90-minute Intensive Session
If there is one major symptom or health concern that is bothering you [menopause or other] and you would like to come up with a strategy for dealing with it naturally through nutrition and lifestyle changes, then this one-off 90-minute intensive session is an alternative to working with me on a 12-week multiple session programme.
Based on filling out a detailed health questionnaire and 3-day food diary, your personalised action plan will be emailed to you after we have discussed my recommendations during the session.
Intensive session: £250
Intensive session + 1 follow-up review: £350
The Menopause Method
My 12-week programme of 1:1 nutrition coaching is for menopausal and perimenopausal women who are ready to start getting back to feeling normal and like their old selves again.
Working with me in a series of sessions over 12-weeks allows us the time to uncover the underlying root causes of your symptoms and for you to make changes that will have a noticeable difference on how you feel.
Here’s what you’ll learn during 12 weeks of high level powerful 1:1 nutrition coaching:-
- How to clear your brain fog & regain your focus & clarity.
- The best way to lose weight healthily and sustainably.
- How to stop anxiety and overwhelm for good.
- Techniques to reduce hot flushes & night sweats naturally,
- How to get a good night's sleep.
The Menopause Method 12-week programme: from £990
Corporate Wellness Workshops &Talks
Many organisations are now investing in employee wellness programmes. With a 30 year corporate career in marketing behind me, I understand the challenges of working full-time in a stressful environment.
I can design and deliver bespoke workshops, talks and mini wellness sessions, aimed at educating, empowering and inspiring your workforce to live happier, healthier, more productive lives. These can also include food and cooking sessions if that is appropriate.
Recent workshop topics, in addition to managing menopause naturally, have included healthy eating, how to manage stress / lose weight / get a good night's sleep / reduce your risk of cancer / prevent dementia and Alzheimer's.
To discuss your requirements for a talk or workshop, please get in touch.
Got questions? Want to find out more?
Work with Me
Working with me over a period of time within a programme of 1:1 nutrition coaching sessions is designed to uncover the underlying causes of your symptoms. It also gives you time to make changes at the speed you are comfortable with. Incremental small changes that fit with your lifestyle all add up to make a noticeable difference in getting you back to feeling good again. Most people underestimate the power of good nutrition and lifestyle choices on their health and wellbeing.
Working with me inside a 12-week programme includes:
- An initial 90-minute in-depth consultation to assess current nutrition, lifestyle, symptoms and medical history, based on a detailed health questionnaire.
- A series of 5 x follow-up sessions to review progress, provide ongoing education and support, plus programme adjustments.
- A final review session to ensure you're on track and equipped to maintain the changes to ensure you continue to feel well.
- In-depth analysis of your 3-day food and lifestyle diary.
- Review of any prescription medication and check for any nutrient interactions [if appropriate].
- Personalised nutrition action plan and education based on YOUR goals and health concerns.
- Recommendations for supplements [if appropriate].
- Interpretation of any recent NHS blood test results and communication with your GP [if required].
- Recommendations for additional functional tests and interpretation of the results [if appropriate].
- Recipes and meal ideas/plans if required.
- Access to me between sessions via email or private messaging to answer any questions that arise.
Location
I am based in Windsor and can work online [via Zoom] or face to face in a local clinic if you prefer to work with me face-to-face.
Got questions? Want to know more? Let's talk!
Get your free copy of ‘The Ultimate Guide to Navigating Menopause at Work'
Get In Touch
Book a 30-minute complimentary health review!
Or complete the form and I will contact you. Alternatively call me on 07884 117768