Welcome to 'Women Positively Ageing', the podcast that brings you the best of current research and advice on how to live well for longer.
I’m your host Barbara Bray and in each episode I’ll be joined by an expert in ageing and health research talking about the health challenges they have found and how they can be prevented or reduced.
The thought of ageing may fill you with dread but there are tools out there to
- help you overcome those fears
- learn what challenges to watch out for and
- proactively change your lifestyle to age happily and well
Join me and my guests as we discuss living well for longer, enjoy the show and do let us know what changes you put in place.
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Données mises à jour le 04/07/2026
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Bladder Health and Nutrition: Empowering Women in Mid-Life
vendredi 27 décembre 2024 • Durée 34:35
In this episode we're diving into a topic that's crucial for many, especially as we navigate mid-life: bladder health. We'll be exploring the top five challenges women often face with their bladder health during this stage of life and offering practical advice on how nutrition can play a pivotal role in managing these issues.
From urinary incontinence to overactive bladder, pelvic floor weakness, hormonal changes and lifestyle factors we'll cover the key concerns that can impact your daily life. But don't worry, we're not just here to talk about the problems. We'll also provide you with actionable tips on how to support your bladder health through mindful nutrition choices.
Guests
My guests are Registered Public Health nutritionist Lynn Burns, author of Eating Well for Menopause and Catriona Bannon, Medical Device Business Consultant, middle aged, menopausal and living the life! ( Menopause is not all negative!). Lynn suffered 12 years of bladder issues as a result of an underactive thyroid and Catriona experienced latch-key incontinence during her menopause and used her professional experience in the urology sector to find a solution. Both Lynn Catriona Bannon share personal experiences and practical advice on managing these challenges through nutrition and lifestyle adjustments.
Summary
We emphasise the importance of seeking medical help and understanding the underlying causes of bladder issues throughout the conversation. Lynn delves into the intricate connections between bladder health, neurotransmitters, hydration, lifestyle factors, and dietary considerations, particularly in the context of menopause. The speakers discuss how stress and hormonal changes can impact bladder function, the importance of proper hydration, and how lifestyle choices can exacerbate bladder issues. They emphasise the need for symptom tracking and personalised approaches to managing bladder health, highlighting that solutions are available and that individuals should not suffer in silence.
NB: this information does not replace personalised advice from a Health Care Professional
14:05 The Impact of Hormonal Changes on Bladder Health
20:06 Lifestyle Factors Affecting Bladder Health
27:09 Solutions and Management Strategies for Bladder Health
Notes:
Lynn Burns RNutr
Lynn Burns has been a Registered Nutritionist for more than 20 years and is co-author of Eating Well for Menopause. Her experience of living with Interstitial Cystitis followed by learning how many women experience some of the same issues around the time of menopause and beyond listening to a talk by a woman’s physiotherapists led to a chapter on bladder health in the book.
Lynn began her career with the UK Government, which gave her a solid grounding in public health nutrition and sparked her interest in adapting nutrition messages to different groups for the most impact on health. Writing, developing on-line nutrition courses and running workshops on a range of nutrition topics is her passion and when not doing that she loves working with young people in the outdoors as a Scout Leader.
Follow Lynn on Instagram @lynnburnsnutrition, or lynnburnsnutrition.com
I’m loving creating this podcast, but there are costs with it, so if you could tip me the price of a cup of coffee that would be a big help to creating some more of the fantastic content you’ve been enjoying.
Healthy ageing: Empowering African and Caribbean communities in the UK
vendredi 27 décembre 2024 • Durée 37:14
In this episode, we'll explore the main challenges African and Caribbean people encounter while ageing.
My guest today isDr Sophia Amenyah is an Assistant Professor in Nutrition and Registered Nutritionist of African heritage at Northumbria University. She specialises in culturally-tailored nutrition and how this influences ageing well particularly for African and Caribbean individuals. She believes that food is a big part of our heritage and wellbeing. She is passionate and dedicated to empowering our community to eat well, keep active, and maintain strong social connections especially as we grow older.
Summary
In this conversation, we reflect on the importance of cultural heritage, community support, and nutrition. We discuss practical tips for maintaining a healthy lifestyle, the significance of social connections, and the need for culturally competent healthcare. The conversation highlights the fusion of traditional and modern dietary practices, the impact of social isolation, and the importance of staying active and engaged as one ages.
So, whether you're in the community or supporting someone who is, stay tuned for an informative and empowering episode.
NB: this information does not replace personalised advice from a Health Care Professional
Chapters
00:00 Introduction to Positive Ageing
00:48 Cultural Perspectives on Ageing Well
06:03 Challenges Faced by African and Caribbean Communities
12:06 Health and Wellness in Ageing
17:51 Practical Tips for Healthy Living
29:53 Community Connection and Social Engagement
How to retire well
vendredi 27 décembre 2024 • Durée 48:09
Today, we're delving into a topic that many of us will face at some point: retirement. This significant life transition brings about a host of changes, and one area that often gets overlooked is how it affects our eating habits.
Guests
My guests today are dietitian Avril Aslett-Bentley and Olive Strachan MBE.
Avril Aslett-Bentley is a very experienced Registered Nutritionist and Dietitian, whose career covers diverse aspects of Nutrition & Dietetics, across the UK & beyond and has semi-retired from her previous full-time academic role.
Olive is a Dominican born, business woman and author who lived in the UK and internationally for 53 years before returning to Dominica to settle in 2020. She shares her story of the changes she made and starting over in her 60s.
Summary
In this episode, we explore the main challenges people encounter when they retire, such as the loss of routine, social changes, financial adjustments, health considerations, and increased leisure time. These changes can lead to shifts in our dietary habits, both positive and negative.
But we're not just here to discuss the challenges. We provide practical solutions and advice on how to maintain a healthy and balanced diet during retirement. From establishing a new routine to staying socially active, budgeting wisely, focusing on health, and staying physically active, we've got you covered.
The conversation explores the significant changes that occur during retirement, particularly focusing on dietary habits and lifestyle adjustments. Guests Olive Strachan and Avril Aslett-Bentley share their personal experiences, discussing the impact of relocation, social changes, and the importance of maintaining a healthy diet and exercise routine as one ages. The discussion also highlights the need for awareness regarding vitamin D and other nutritional requirements for older adults. The conversation explores the essential aspects of ageing, focusing on nutrition, hydration, retirement preparation, and the importance of maintaining a positive mindset. The speakers discuss the nutritional needs of the elderly, particularly regarding calcium and vitamin D, and the challenges of staying hydrated. They emphasize the significance of preparing for retirement not just financially but also in terms of health and mindset. Lifelong learning and keeping the brain active are highlighted as vital components of a fulfilling retirement, along with the importance of laughter and positivity in enhancing quality of life.
How to eat well during menopause
Saison 2 · Épisode 5
vendredi 2 juin 2023 • Durée 36:23
Brief summary of episode:
Menopause is a period of transition that can affect women in a range of different ways. The way in which we respond to the changes can have a lasting impact on the quality of our health. In today’s episode we discuss how the food we eat can help us to live well through menopause and beyond.
Laura is an award-winning Freelance Registered Nutritionist who specialises in nutrition writing, workplace wellness and nutrition communications.
Laura studied public health and nutrition at the University of Aberdeen. Now, with over 15-years’ experience working in food innovation and academic research she loves reviewing the scientific evidence and translating it into clear messages.
Lynn is a registered nutritionist with many years' experience in public health nutrition and recipe analysis. Having gained many years experience working in various nutrition positions within the UK civil service, she is now works independently, writing, delivering courses and developing recipes.
Lynn and Laura have published their new book ‘Eating well for menopause’ and are here to tell us about it.
Bullet points of key topics.
3.08 Topic #1 The need for a book on eating well for menopause
Women were coming them with questions about what to shop, cook and eat to help deal with the menopause transition. The pair started out with a selection of digital downloads which then became the book.
5.48 Topic #2 The core areas covered by the book
Hot flushes and Sleep issues as these are most common reported issues during menopause and the book covers other topics including hydration and body image.
Mediterranean diet as a recommended way of cooking and eating
Depression, anxiety and ageing well
Saison 2 · Épisode 4
mercredi 17 mai 2023 • Durée 31:37
Depression is one of the leading causes of disease related disability in women and they are nearly twice as likely as men to suffer from an episode of depression. The prevalence has been reported to be particularly high during the menopause transition.
Women with a history of anxiety and depression report worse quality of life during their mid-years.
My guest today is Dr Charlotte Marriot is a Consultant NHS Psychiatrist, a Certified Lifestyle Medicine Physician and a nature-based coach. She likes to inspire and empower people to make small changes to their lifestyles to improve their physical and mental health and well-being. She is the ideal expert for today’s topic on depression and anxiety.
Topic #1 What is anxiety and how does it differ to depression?
Anxiety and depression can go hand in hand
Different types of anxiety
Depression - pervasive low mood and biological symptoms from mild to severe
Topic #2 Risk of depression and anxiety in mid-life
The sandwich years and responsibility
Women’s mental load
Importance of self-care
Managing inflammation through diet and exercise, limiting alcohol
The benefits of exercise for symptoms of depression
11mins of walking a day can be protective for our health
Topic #3 Prevention and management
In the UK first point of contact is GP to access primary care support
Private psychologists and therapists can be accessed from British Psychological Association of regulated professionals
Accident & Emergency or Crisis Centres or Third Sector such as MIND will help in an emergency.
•, Edited by Douglas L. Noordsy, M.D (2019) •, Edited by Brendon Stubbs and Simon Rosenbaum (2018) •: How Diet Can Save Your Mental Health – cutting-edge science from the expert, Professor Felice Jacka (2019) •, Anderson, Dinan & Cryan (2019) •, Edward Bullmore (2019) •, James Nestor (2020) •, Lucy Jones (2020) •, Eddie Stern (2020)
How to sleep better
Saison 2 · Épisode 3
mardi 25 avril 2023 • Durée 43:02
Sleep is crucial for our overall health and well-being, affecting both our physical and mental health. This is why a lack of it impairs a range of functions from task performance and post-physical activity recovery to cognitive performance and mood. Poor sleep quality also impairs decision-making.
What can we do to manage episodes of poor sleep? Is it just sleep that’s an issue and where does tiredness come into it? What impact can menopause have on our sleep?
In today’s episode, I’ll be asking these questions to Dr Jonny Bloomfield, health and performance coach and I’ll also be speaking with Diana Spellman, a company director who will be sharing her story of sleep problems as she adapted to the menopause.
2.48 Jonny explains the difference between sleep and tiredness and Diana shares how her sleep pattern started to go wrong
4.50 Jonny explains that tiredness comes from many sources and gives a range of examples
7.16 Jonny takes us through the sleep systems
The importance of peak sleep drive
The circadian system and the hormones melatonin and cortisol
The effect of the stress and recovery
14.08 Jonny discusses changing hormones and the impact on the quality of our sleep. Diana shares the changes that she had to make to her sleep as she went through menopause.
21.00 The strategies we need to put in place to have good sleep
Sleep hygiene - look at your sleep environment
Sleep divorce - do you need to sleep separately?
Sleep disruptors - alcohol, caffeine,
33.35 Winding down before sleep and using recovery strategies
37.00 Self-care practices and involving your partner
38.48 Take home messages
Take home messages
Get up at the same time everyday
Only go to bed when you’re sleepy
Letting go of wanting to lose weight
mercredi 19 avril 2023 • Durée 40:11
Welcome to today’s episode “Letting go of wanting to lose weight” with non-diet counsellor Mel Wakeman and guest Amy Wilkinson sharing her lived experience.
Mel is a highly experienced and neurodivergent registered nutritionist specialising in intuitive eating, non-diet nutrition and counselling for eating disorders, disordered eating and body image issues. She developed an eating disorder herself at 16 (now recovered) which fed her interest in nutrition, before beginning a long lecturing career in 1997. Since launching Wakeman Nutrition in 2017 Mel is on a mission to help folk who find food difficult and stressful, discover freedom, peace, and happiness in their own skin.
Amy is a Coach supporting women and teams in the Food & Grocery Industry to be more assertive and get the recognition they deserve in their careers. Amy’s works with women across the sector to help them be more confident in themselves. Often, the conversation comes back to appearance and weight, which is something Amy has also battled with her whole life. Amy burnt out just over a decade ago, whilst on a restrictive diet and intensive exercise regime. Amy now helps women to be more self-assured so that they can have successful careers without burning out.
03.25 Mel discusses the impact of diet messaging. How the diet culture is causing harm and negatively impacting the image we have of ourselves.
11. 45 Mel talks about relationships with food and Amy shares her history
22.22 Mel discusses menopausal weight gain and Amy shares the changes she has made recently to her lifestyle
32.10 Know your numbers - managing high blood pressure is important and we should check our blood sugar (HBa1c) and cholesterol too.
35.50 Take home messages
focus on well-being over weight loss
look beyond appearance and let go of chasing the weight number
support your body in its 60's and beyond by focusing on core strength, good mental health and healthy ageing
challenge the way we have been taught to reject ourselves
How good is your bone health?
Saison 2 · Épisode 1
mardi 4 avril 2023 • Durée 29:29
As we age from mid-life we lose muscle mass and our bone strength gradually declines. Keeping our bone health for as long as possible is important to prevent us from becoming frail.
What does ‘bone health’ mean?
● Bone health is about keeping your bones healthy for life, so you can live well for longer.
● Good bone health can prevent fractures and the health consequences of this - pain, disability, loss of independence, poor quality of life.
How do we maintain good bone health as we age? Is it possible for us to reduce the risk of damage and fractures? To answers these questions and share advice and experiences, I have invited Tanya Grenade and Aliya Porter.
Tanya is a freelance Associate Nutritionist specialising in science communication and bone health and a volunteer with the Royal Osteoporosis Society.
Aliya is a freelance Registered Nutritionist who has a family history of osteoporosis, a debilitating health condition that weakens the bones and causes them to break. She works with clients of all ages to improve their nutrition without breaking the bank or chaining them to the kitchen!
Good bone health throughout life with these 4 steps:
Prevention
Prevention of poor bone health by looking after your bones from a young age is best. During childhood and teens is the time to build your bone strength as at around early to late 20’s your bones will be the strongest they will be (Peak bone mass)
Lifestyle changes
Nutrition and physical activity. Around 35-40 your bone strength gradually declines due to age. As more bone is being lost than made. So at this stage in your life you want to maintain your bone health nutrition and physical activity is a great way to do this.
Exercises beneficial for people with osteoporosis
Heart health and menopause
Saison 1 · Épisode 6
jeudi 27 octobre 2022 • Durée 34:12
Heart disease tends to be considered a man’s problem and high blood pressure, cholesterol, stress and too much drinking and smoking are common problems for men. The reality is that the risk of coronary heart disease increases for women after menopause. The good news is that there are changes that we can make in our daily lives that can reduce the risk factors for coronary heart disease and stroke. We’ll hear about how changes to the diet can help reduce cholesterol levels, disease risk and manage other menopausal symptoms.
Join me in this episode to hear from our researcherDr Laura Wyness.
Laura is an award-winning Freelance Registered Nutritionist who specialises in nutrition writing, workplace wellness and nutrition communications.
Laura studied public health and nutrition at the University of Aberdeen. Now, with over 15-years’ experience working in food innovation and academic research she loves reviewing the scientific evidence and translating it into clear messages.
Her work includes offering online nutrition consultations and she has provided dietary advice for many peri-menopausal women. In collaboration with fellow Registered Nutritionist Lynn Burns, she has helped developed ebooks and online courses on Eating Well for Menopause.
Laura explains her interest in menopause and diet and that women are not as aware of the risk associated with menopause and heart disease.
Topic 1 - Menopause symptoms and impact on heart health and cholesterol level
Topic 2 - Key nutrients and useful foods to include in the diet to help reduce cholesterol level
Topic 3 - Other menopausal symptoms such as poor sleep and bladder issues
Top 3 things people should focus on to improve their heart health
1. Check your cholesterol and BP levels
2. Include heart healthy foods - oats, nuts, soya foods…plenty F&V, beans and pulses, mycoprotein/Quorn foods and adding a portion of oil-rich fish each week
How to protect your brain health
Saison 1 · Épisode 5
vendredi 7 octobre 2022 • Durée 32:58
Brief summary of episode:
The brain is a complex organ that controls our movement, our emotions and stores our precious memories.
When we talk about brain health, there are a few definitions and the one I have chosen is from World Health Organisation (WHO) due to its inclusive language.
“Brain health is the state of brain functioning across cognitive, sensory, social-emotional, behavioural and motor domains, allowing a person to realize their full potential over the life course, irrespective of the presence or absence of disorders.”
How do we maintain our brain health? Is it possible for us to reduce our dementia risk as we age? To answer these questions and more, I have invited Professor Anne-Marie Minihane from the University of East Anglia.
Prof Anne-Marie Minihane’s research looks at the impact of certain foods and the Mediterranean diet on brain health. She will also discuss the possible effects of menopause on dementia risk.
Bullet points of key topics + chapter markers
1/ Anne-Marie's career in nutritional biochemistry to researching plant-based foods and brain health with a focus on the menopausal period.
2/ The effect of dehydration on cognitive performance and concentration
3/ Incorporating a Mediterranean style plant-based diet. Purple, red and blue fruits, green leafy vegetables and red cabbage and onions, nuts. Using canned and frozen veg. Soffritto sauce and its benefits.
4/ The gut brain connection, enteric nervous system and neurotransmitters. Ensuring sufficient fibre in the diet through wholegrains. Fibre hacks - check your carbohydrate to fibre ratio.
5/ Cognitive health and memory loss. Focus on what you remember!
6/ Menopause and its impact on brain health. Research on the loss of DHA in the brain and the interest in omega 3 and phytoestrogens in the diet. Benefits of oily fish - a plug for sardines from Cornwall, herring and mackerel from Scotland!
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I’m loving creating this podcast, but there are costs with it, so if you could tip me the price of a cup of coffee that would be a big help to creating some more of the fantastic content you’ve been enjoying.
I’m loving creating this podcast, but there are costs with it, so if you could tip me the price of a cup of coffee that would be a big help to creating some more of the fantastic content you’ve been enjoying.
Eating a varied diet that is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish and unsaturated fats, is a good way of eating and not just for mental health.
What lies beneath...the number on the scale (and some bonkers history of the bathroom scales), 1st April 2022 and Menopause and Eating disorders, 24th June 2022 could also be a helpful listen
Being aware of any signs and symptoms or changes in your body. May not notice any symptoms till you get a fracture. But some symptoms are loss of height (this can also happen after pregnancy - pregnancy related osteoporosis), curved back (kyphosis), back pain.
Timely treatment
If you do have a problem with your bone health. Getting the right treatment quickly can help to look after your bones. DEXA scan, UK- Fracture liaison Clinic (FLS) where available as there isn’t 100% coverage.
Aliya's story
Her mother, grandmother and great-grandmother have each had a history of broken bones and long-term pain. She shares with us the range of treatment that they received and the varying outcomes, stressing the importance of presenting early to the doctor with the symptoms and ensuring that intervention starts quickly.
She is now in a position to use her family history to help inform her own treatment. She currently has strategies in place to manage her bone health to stay in good condition for as long as she can.
Key take home messages
Genetics plays a huge role in our bone health yet there are things that we can do to reduce the risk of poor bone health as we age.
These include acting quickly when we experience changes and increased pain. Note down this information and inform a doctor.
Be persistent, especially if you have a family history of poor bone health. An early scan and medical intervention is key to a good outcome.
Diet and exercise has an impact on bone health. Resistance/weight bearing exercises and a diet that contains a diverse range of foods including fruits and vegetables, sources of calcium for example dairy foods and products fortified with calcium are helpful.
Further Resources:
General information about Osteoporosis
Royal Osteoporosis Society website
UK’s largest national charity dedicated to improving bone health and beating osteoporosis
3. Hydrate well – ask yourself are you drinking enough? Staying well hydrated helps your heart do its job and helps your muscles work more efficiently.
List of resources, suggested materials, and social media:
Recommendations from an international team of experts and leaders in the field have been generated with a clear focus to reduce the global burden of cardiovascular disease in women by 2030
Note:
“We use the term ‘women’ throughout this talk with no intention of exclusion. It is important to highlight that it is not only those who identify as women who may experience menopausal symptoms.
For example, some transgender men, non-binary people, and intersex people or people with variations in sex characteristics may experience menopause.”
Please note that this podcast is not intended for use by non-medically qualified individuals or as a an alternative to any medical treatment.
7/ One in 14 people over 65 are likely to develop dementia. 12 modifiable risk factors are responsible for 40% of our risk including diet, physical activity, hearing impairment and low social contact.
8/ Information on brain health and more tips from Alzheimer's Research UK.
Please note that this podcast is not intended for use by non-medically qualified individuals as an alternative to any medical treatment.
