Helen Ritchie
Registered Nutritional Therapist
Feel Better Now. Protect your Health for Later
Personalised nutrition and lifestyle support for women in midlife and beyond.
Your 40s, 50s and 60s aren't just about managing menopause. They're an opportunity to build the foundations for the decades ahead.
I help women take a proactive approach to their health with personalised, evidence-based nutrition and lifestyle support focused on four key areas:
Mid-Life & Menopause: Helping women navigate menopause, improve symptoms and feel more like themselves again.
Brain Health & Healthy Ageing: Supporting cognitive health, memory and long-term brain health.
Bone & Muscle Health: Supporting strong bones, muscle, strength and healthy ageing.
Metabolic Health: Supporting healthy blood sugar, weight, cardiovascular and metabolic health.
Feel better today. Build better health for tomorrow.
BOOK A FREE 30-MINUTE EXPLORATORY CALL
Helen Ritchie
BANT Registered Nutritional Therapist
CNHC Registered Practitioner
The Power of Personalised Nutrition
There is no one-size-fits-all approach to health. What works brilliantly for one person may not be right for another - which is why I take time to understand the whole picture. Your health history. Your nutrition. Your lifestyle. Your sleep. Your stress. Your movement. Your symptoms. Your goals.
I then use evidence-based nutrition and lifestyle strategies to identify the areas that may have the greatest potential to improve how you feel and support your long-term health.
My approach is practical, personalised and designed for real life. Rather than giving you another restrictive diet or a long list of things you "should" be doing, we'll focus on what matters most for you and create a manageable plan you can actually stick to.
I work alongside GPs and other healthcare professionals where appropriate, providing complementary nutrition and lifestyle support as part of a person's wider healthcare.
Why I Do What I Do
My own experience of menopause changed the direction of my life. When menopause symptoms struck, I experienced brain fog, anxiety, disrupted sleep, hot flushes, low energy and a huge loss of confidence. I found myself struggling to perform at the level I had throughout my 30-year corporate marketing career.
Getting fired was a major turning point for me and led to my retraining in clinical nutrition. I discovered just how much nutrition and lifestyle can influence the way we feel and function. But my interest in health didn't stop at menopause.
I've become increasingly passionate about the bigger picture of healthy ageing - particularly the things we can influence through nutrition and lifestyle, including brain health, bone and muscle health, metabolic health, strength, sleep and overall wellbeing.
Today, I combine my clinical nutrition training, professional experience and personal understanding of midlife health to help women take a more proactive approach to their health and wellbeing.
Ways I Can Support You
Please click here for more information on the services I offer.
Nutrition MOT
Not sure whether your everyday diet is really supporting your health?
You don't need to have a specific health problem to benefit from personalised nutrition advice. If you'd like an expert pair of eyes on your current diet and lifestyle, my Nutrition MOT is a practical place to start.
You'll complete a three-day food diary before your 60-minute consultation. We'll then review your current nutrition, discuss your goals and identify the changes that are most likely to make a meaningful difference.
You'll leave with clear, personalised recommendations and an agreed action plan - not another generic healthy-eating checklist.
Nutrition MOT: £95
Ultimate Wellness Check
Want a more comprehensive picture of your current health?
If you're proactively thinking about your future health, or simply want a deeper look at your nutritional and metabolic status, the Ultimate Wellness Check provides a more comprehensive starting point.
It includes a private blood test covering 56 markers, followed by a 60-minute consultation to review the results and identify the areas that may benefit from nutritional and lifestyle support.
The emphasis is not on testing for the sake of testing. It's about using relevant information to help identify where your priorities should be.
Ultimate Wellness Check: £350 (includes blood test and a nurse home visit to take blood)
The Menopause Method
Feel better through menopause. Build better health for
what comes next.
Menopause is more than hot flushes and changing hormone
levels. It's a significant transition in a woman's life - one that
can affect sleep, energy, mood, body composition, appetite, brain function, bone health and metabolic health.
The Menopause Method is my personalised 1:1 nutrition and lifestyle programme for women who want more than a quick fix.
Over the course of programme we'll focus on the foundations that matter for managing individual symptoms and protecting longer term health: blood sugar balance, protein and healthy fats, gut health, micronutrients, sleep, stress, movement and the way your body processes and responds to changing hormones.
The aim isn't perfection - it's about giving you the knowledge, tools and personalised support to make sustainable changes that work for your life.
The Menopause Method 12-week Programme: £1,200
Individual Nutritional Therapy Consultations
For people who want personalised support around a specific health concern, nutrition goal or lifestyle change.
Your initial 90-minute consultation gives us time to understand your health history, current nutrition and lifestyle, symptoms and goals in detail.
Follow-up consultations allow us to review progress, troubleshoot challenges, refine your plan and build sustainable habits over time.
Where appropriate, I can also help you interpret existing NHS blood results and discuss whether additional private testing may be useful. I can advise on and recommend dietary supplements.
Comprehensive Nutritional Therapy Consultation
(90 minutes): £250
Follow-up Consultation (60 minutes): £150
Corporate Wellness Talks and Workshops
Increasingly organisations are investing in employee wellness, and menopause support is often a part of that picture. With a 30-year corporate career in marketing behind me, I understand first-hand the pressures of working full-time in a demanding environment, and how much harder it can be to manage to do the right things for our health and wellbeing.
I design and deliver bespoke workshops, talks and wellness sessions to educate, empower and equip your workforce to feel and perform at their best. Sessions could include pop-up clinics offering employees a one-to-one consultation slot
Recent workshop topics include:
- Managing menopause at work
- Healthy eating and nutrition fundamentals
- Managing stress
- Sustainable, healthy weight loss
- How to get a good night's sleep
- Reducing cancer risk
- Reducing the risk of dementia and Alzheimer's
- Reducing the risk of heart disease and stroke
To discuss your requirements for a talk or workshop, please get in touch.
Let's Talk About Your Health
Not sure what service is right for you?
Book a free, 30-minute, no-obligation exploratory call.
It's an opportunity to tell me what's going on and what you're hoping to achieve.
I'll explain how I work and whether I think nutritional therapy could be appropriate for you.
There is no obligation to book afterwards.
How it Works
Your Health. Your Priorities. Your Personalised Plan
Nutritional therapy shouldn't leave you with a complicated list of things to change. My job is to help you understand what matters most to you, then turn that information into practical steps you can actually implement.
Understand: Before we meet, you'll complete a detailed health questionnaire and three-day food and lifestyle diary. This gives me a much clearer picture of your current nutrition, lifestyle, symptoms, health history and goals.
Assess: During your initial consultation we'll explore your health in more detail, identify your priorities and discuss relevant test results where appropriate.
Personalise: We'll agree a practical action plan based on your individual needs, preferences, lifestyle and goals. This may include nutrition, supplements where appropriate, sleep, stress management, movement and other lifestyle strategies.
Implement: Follow-up sessions provide education, accountability and support while you put your plan into practice. We'll review what's working, what isn't and make adjustments along the way.
Review: Your programme evolves as you do. The aim isn't to follow a perfect plan forever. It's to give you the knowledge and habits you need to take greater ownership of your health.
Location
I am based in Windsor and work both online [via Zoom] and face to face in a local physiotherapy clinic.
If you would like to understand how I can help you, why not book a free, 30-minute, no obligation, exploratory call?
Get your free copy of ‘The Ultimate Guide to Navigating Menopause at Work'
Let's Talk About Your Health
Book a free, 30-minute, no obligation exploratory call
Or complete the form and I will contact you.