I am very excited to be launching my brand new ‘Shape Up for Summer' series.

The holidays are almost upon us and it can be a very daunting time. We are not feeling our usual confident selves. We might have put on weight, feel anxious about having hot flushes in the warmer weather, lose confidence generally, and want to hide from the world when everyone expects us to be outside.

But don’t worry, help is at hand over the next few weeks; I’m going to discuss everything from exercise to body image and a lot more. In week one, I will start with hot flushes as this is something that affects many women going through menopause, especially during the Summer.

Why do you have hot flushes?

As our oestrogen levels fall, the brain tries to kickstart the ovaries back into function which causes the hot surges in our bodies. The ovarian function does not decline in a straight line which means that oestrogen levels and flushes can rise and fall at different times. The frequency, duration and intensity of hot flushes vary from one person to another. You could get several a day or be plagued constantly day and night. They can last from a few seconds to around five minutes with four minutes being the average. As well as the sudden rush of heat, you may experience a racing heart, dizziness, anxiety and irritability. Some women describe getting an 'aura' before a flush which makes them feel weird or anxious.

The good news is that hot flushes can be switched off using a natural approach. Mother Nature provides the tools for us to fool the brain into believing we have normal circulating oestrogen, and those thermal surges cease.

Boost your oestrogen levels

Topping up oestrogen levels is essential, and you can do so by eating foods containing naturally occurring oestrogen called phytoestrogens. These foods help fool the brain into thinking you have normal circulating oestrogen. Phytoestrogens are found primarily in foods containing soy. I also recommend supplements with red clover in them.

Get your body into good nutritional shape

During perimenopause and menopause, nutritional levels become lower, which causes hormonal swings. These are unsustainable, and the brain chemistry and hormones stop functioning. Take multivitamins and minerals to keep nutritional levels in good order. Avoiding particular food and drink like chocolate, alcohol and caffeine is a great way to get into good nutritional shape.

Try relaxation and meditation

Research shows that if you do formal relaxation for at least 20 minutes every day, you can reduce your flushes by 60%. I recommend an app called Pzizz, which takes you to a relaxed state and helps you cool down. We have a discount code for Pzizz – Pzizz.com/buy – use code BESTPZIZZ.

Use layered bedclothes

You can do certain things to help you sleep if you suffer from hot flushes, for example, layered clothing, chill pillow, and a fan by your bed.

Take supplements and herbs

If you have trouble sleeping, some natural supplements and herbs might help you relax at night.

If you want to know more about dealing with hot flushes and other common menopausal problems, join me in the Midlife Refuel Club.