For many years, I have had the privilege of hearing hundreds of women's voices through my research, podcast, book and community work. My research has mainly involved surveys and focus groups to hear how women feel about various topics, such as menstruation, menopause, wild swimming, drumming and attending a wellness festival. On my podcast, Why Didn't Anyone Tell Me This?, women have generously shared their experiences and wisdom. While researching my book, Your Joyful Years, I interviewed 50 remarkable women, learning from their journeys through midlife and beyond. On my book tour, I have continued those conversations in small communities around the country, learning from the experiences of women from all walks of life.

For more than eight years, I have hosted a monthly women's group, The Purple Tent, where women come together to connect, reflect and support one another. More recently, I completed a coaching course, creating another opportunity for women to explore their challenges, aspirations and hopes in a one-to-one setting.

A quote from Your Joyful Years

“The importance of women’s circles lies in their ability to provide emotional healing, reduce feelings of isolation, and offer strength in times of need. Research shows that social connections improve mental health, reduce stress, and boost physical wellbeing. In women’s circles, participants gain wisdom from shared stories and experiences, empowering one another to grow, reclaim their voices, and navigate life’s challenges. In an era where many women feel overwhelmed by the pressures of modern life, women’s circles offer a return to community, belonging, and shared human experience. Whether through sacred rituals, collective activism, or simply shared emotional support, these gatherings remain timeless pillars of female empowerment, resilience, and sisterhood.”

This belief in the power of shared stories and connection has inspired me to create opportunities for women to come together in small groups. I have taken this beyond my immediate community by offering several retreats in the coming year, which I am running with brilliant women including Sophie Messager, Stella Duffy and Wendy Yorke. Some of these are especially for women who feel that they have been silenced for too long – to give them the space to speak about their experiences, including childhood, puberty, menstruation, fertility, perimenopause, love, anger, grief, lifestyle and much more. All of the retreats are for no more than 12 women. We have our 1-day Menopause Ceremony, a 3 day retreat Your Joyful Years: Being the Change Through Menopause and Beyond and our sell out 7 day Wild swim and yoga retreat. Full details can be found here.

Through these retreats I am hoping that when we come together with other women, we may find opportunities to nourish one another, listen, connect, reconnect, nurture, cry, laugh, sing, and share our stories. Many say that their creativity comes alive during these times and they get in their flow, which may have been suppressed for a long time.  

And then there is dance. Dance has always been very important to me. I did ballet and tap as a child and often performed. I would have loved to be a professional dancer. I've never stopped dancing and still regularly go to day raves and music festivals. I have loved leading ecstatic dance, taking women through the stages of their life cycle. I have named this the Dance of the Sisterhood, with each piece of music carefully curated to reflect this journey. Some women have told me that this is the most powerful part of the events I run.

How do you connect with other women in your life? What role has sisterhood played in your journey?

The photo is from our first menopause ceremony.

This blog was inspired by an amazing weekend spent with 30 women at an event called Tribe, organised by the brilliant Melonie Syrett, the Drum Woman.

I really do believe that beyond age 50 can be the very best time of our lives. And I have met many people who agree with me.

It is time to rewrite the narrative about ageing. We’ve been led to believe it is all doom and gloom, but Your Joyful Years reframes life postmenopause as a time of possibility, freedom and growth.

Aged 50+ is a pivotal stage in many women’s lives. We are entering post-menopause—free from reproductive hormones, periods, and contraception. Children may be leaving home, careers may be shifting or winding down, and there is the dawning realisation that we may have 20 or 30 healthy years ahead of us. This is not an ending, but a powerful new beginning. This stage of life offers an opportunity to reconnect with yourselves, to rediscover what truly matters, and to prioritise self-love and self-care without guilt.

In Your Joyful Years I bring you the wisdom of 50 inspiring women who share their lived experiences with honesty and generosity. Their stories offer guidance, reassurance, and permission to live authentically on your own terms. Together, they show how this stage of life can be rich with meaning, purpose, freedom, and joy. These are Your Joyful Years.

But there is no quick fix. I explore the pillars of health, including nutrition, exercise, sleep, mental health and friendships and community, alongside the pillars of happiness, such as hobbies, creativity, relaxation, adventures and challenges, quality time alone, purpose, retirement, and sex and love. Each chapter offers accessible takeaways designed to help readers make small, realistic changes that add up over time.

Importantly, the book focuses on healthspan, not just lifespan. It shows how everyday habits can help women protect energy, strength, cognitive health and emotional resilience, supporting a longer period of good health and independence. Rather than chasing perfection, it encourages sustainable routines that are enjoyable, evidence-based and realistic in busy lives.

I wrote this book because so many women are navigating midlife and beyond without clear, trustworthy support. With the right information, community, and self-care, it can become richer, freer, and more joyful. Many of the women said this was the best time of their lives – including me!

The book comes at a moment when more women are asking for practical, evidence-based guidance on living well as they age, not just managing symptoms, but building a life that feels meaningful, connected, and energising. Your Joyful Years is designed for women who want both the science and the lived experience: tools to add to their wellbeing toolkit.

A huge thank you to Wendy Yorke, my agent and friend, who has been with me throughout this journey. And to all the women who I interviewed. Thanks also to my sponsors - Almond Blossoms Fertility and Wellbeing Center, Dubai, UAE; ISIS Clinic, Cyprus; IVF London, UK; MV.Health; SECJ Investments Ltd, UK.  And to Mercy Eade for her beautiful book cover.

You can order the book now on Amazon. Just search Your Joyful Years and please write a review. I am taking bookings for small gatherings of women to discuss the topics in the book - get in contact.

And you can watch the book launch on YouTube - https://youtu.be/ODLM7bKFizQ

Praise for the book

“I approached this book as a 47-year-old man with a personal and clinical curiosity - perhaps it would make me a better husband or physician. By the end of it - and I hope I can say this without trivialising what anyone else goes through - I almost wanted to be a woman in my 50s! Talk about empowering. It is a big dose of very good medicine - in fact much more than medicine, it is of course packed with wisdom. And as I would expect from Joyce, it's utterly original in approach and tone.” Professor Chris van Tulleken, Clinician, Academic, TV Presenter, Author, UK

“Joyce Harper has created an important and uplifting book that puts women’s lived experiences at the heart of the menopause conversation. It challenges outdated narratives and makes a compelling case for why women must be listened to, believed and properly supported at every stage of life. Honest, empowering and long overdue.” Carolyn Harris MP, Member of Parliament for Neath and Swansea East, Wales

“A refreshing addition to the menopause mix. Tales of joy, health and resilience from the far side.” Kirsty Wark, TV Presenter, Author and Journalist, UK

“What a powerful book this is! Raising the voices of other women with lived authentic experience is a gift to us all. You are never alone. Thank you, Dr Joyce for being a woman who truly empowers other women.” Lu Featherstone, Women’s Empowerment Activist, UK

What are you doing for International Women’s Day? One thing I will be doing is heading down to Brighton to meet up with some amazing women. We will be talking about our books and research on cold water swimming in a meet the author event and then taking part in The Big Swim.  Will you come and join us?

The Big Swim is an annual sea dip that brings women together to celebrate International Women’s Day and raise funds for Surfers Against Sewage. It happens in Brighton in East Sussex and Sandbanks in Hampshire. If you have watched Dirty Business about how the water companies and the Environment Agency have been letting sewage pour into our rivers and oceans, now it is more important than ever to unite and support Surfers Against Sewage.

And before The Big Swim in Brighton – we have a meet the authors event where I will be part of the panel talking about my new book – Your Joyful Years which is out on 20 March and about my research on cold water swimming and menstruation and menopause. Also on the panel will be The Big Swim organiser Nicky Chisholm, cold-water physiology researcher Dr Heather Massey, wild swimming author Tash Sones, and paddleboard author Jo Moseley.

Everyone on the panel took part in a special podcast to discuss The Big Swim and explore why women swim, what it gives them, and how community in the water can support wellbeing (link at the end of this blog).  The group shared personal stories of how their love of water began, the sisterhood and sense of belonging that comes from swimming together, and why the sea can feel like a shortcut to deeper, more honest conversations.

What I love about cold water swimming is being in nature, the beauty of the water and sharing this experience with wonderful people. I have met so many amazing people since I have been swimming. My life is definitely richer for it. I feel that this practice is so important for my mental health. Cold water swimming lets my mind reset – it is like turning my computer off and on.

There is a huge sense of sisterhood through wild swimming. There is a particular energy when women gather to do something a bit brave and a bit playful. For some, it’s a chance to feel like the bold, joyful version of themselves again; for others it’s about being nurtured, encouraged, and reminded that you don’t have to do life alone.

Swimming in water at this time of year is hard as it is pretty cold. I always get asked what the temperature is and I say – fucking cold. The initial cold-water response is real: you can gasp, your breathing can speed up, and your heart rate can rise. This is normal. It’s also why getting into the water slowly, with deep breaths and listening to your body is so important. Only stay in as long as feels right for you and as soon as you get out, get your wet clothes off and warm up. Cold water swimming is dangerous and we must be safe. But the buzz of cold water is real and I for one, do not feel it so much when the water is warmer.

The Big Swim has a proper safety structure: lifeguards, first aid, a warm-up space, and the ability to cancel if the sea conditions aren’t safe. And you can still be part of the day even if you don’t get wet.  You can come in a costume or in a plain woolly hat. You can plunge, paddle, or stay on the shore cheering. The Big Swim isn’t about doing it perfectly; it’s about doing it together. If you are coming to Brighton – please come and say hi, give me a hug, and let’s take a selfie.

Useful links

Podcast – Why didn’t anyone tell me this? S4, #3: International Women’s Day Special: The Big Swim: Why women swim: Nicky Chisholm, Dr Heather Massey, Jo Moseley, Tash Sones and Professor Joyce Harper - https://joyceharper.com/project/episode-3-international-womens-day-special-the-big-swim-why-women-swim-nicky-chisholm-dr-heather-massey-jo-moseley-tash-sones-and-professor-joyce-harper/

Tickets for the Meet the Authors panel discussion in Brighton before the Big Swim: https://www.eventbrite.co.uk/e/the-big-swim-meet-the-authors-tickets-1977700994914

Tickets for the Big Swim Brighton are available from: https://www.eventbrite.co.uk/e/the-big-swim-brighton-2026-tickets-1977302107832

And The Big Swim Poole are available from: https://www.eventbrite.co.uk/e/the-big-swim-2026-sandbanks-poole-celebrating-international-womens-day-tickets-1979854382755

Follow us on Instagram

@pinknicky1
@ProfJoyceHarper
@Natashastarseeker
@Jomoseley
@drheathermassey  

Books:

Natasha Sones:
Swimming Wild in South East England by Vertebrate Publishing is available to pre-order from 10 February 2026. * Visit https://bit.ly/49LVoHX to pre-order the book from 10 February 2026, and you could win a 33L Waterproof Tote Bag from Red Equipment, worth £99.95  

Jo Moseley:
Stand Up Paddleboarding in Great Britain - Beautiful Places to Paddleboard in England, Scotland and Wales (2022) Shortlisted for The Great Outdoors Magazine Book/Writer of the Year 2022    Stand Up Paddleboarding in the Lake District - Beautiful Places to Paddleboard in Cumbria (2024) Winner of the Lakeland Book Awards Zeffirellis Prize for Guides and Places 2025    Adventures on the Water - the Power of Paddleboarding to Change Lives - Shortlisted for The Great Outdoors Writer/Book of the Year 2026    All with Vertebrate Publishing!   

Joyce Harper:
Your Fertile Years: What you need to know to make informed choices. Sheldon Press, 2021   Your Joyful Years: empowering good health and happiness beyond 50: Out on 20 March followed by a UK tour talking to women about how they can lead their best lives ever.        

To recap, my research has shown that many women have no idea what could happen during menopause. The first survey I conducted in 2021 asked women over 40 about their knowledge and attitudes towards menopause, and over 3,000 women took part. The results were striking: the majority of women felt not informed at all about perimenopause symptoms, and only about a third had some knowledge. Many had suffered for years with symptoms they did not realise were due to the perimenopause—and neither did their doctors. We gave participants a list of 52 potential menopause symptoms and were surprised to find that hot flushes ranked only 20th, while night sweats came in at 10th. It was the psychological symptoms—such as mood swings, brain fog, poor concentration, irritability, and anxiety—that topped the list. At that time, discussion of these symptoms was only just beginning. A decade ago, the psychological symptoms of perimenopause were rarely mentioned, and even the clinicians involved in our project were surprised that hot flushes ranked so low. See the links at the end to these papers.

The second survey I did focused on women under 40 to understand their perceptions of menopause, and the results were just as concerning: almost 80% felt not informed at all about menopause. I have put a link to this paper at the end of this blog.

And with the theme of this years World Menopause Day being lifestyle medicine – I wanted to remind you about my paper on the benefits of cold water swimming for menstruation and menopause symptoms – see below for access to the paper. It is not everyone’s thing – but it can be beneficial for those who love it.

Considering that all women are going to go through menopause – the results from my research were really worrying.

Over the last two years, our UCL team has been working hard to develop two education programmes, drawing on insights from our research. We ran two workshops which were hugely informative. The data from our first InTune survey is just about to be published. And we are analysing the data from our focus groups and will let you know when this is published.

The first programme, Be Prepared for Menopause, is a two-hour session open to everyone. It features 18 short videos from UK leaders in menopause, covering what menopause is, its symptoms, diagnosis, treatments, lifestyle factors, and life after menopause. Speakers include: Geeta Kumar, Nicky Keay, Haitham Hamoda, Nitu Bejekal, Juliet Balfour, Karen Newby, Lavina Mehta, Neil Stanley, Annice Mukerjee, Melanie Davies, Vikram Talaulikar, Myra Hunter, Nighat Arif, Kate Codrington, Pat Duckworth, Rachel Lankester and Bukky Ayoade. The session is highly interactive, encouraging participants to discuss how they can prepare for menopause. So far, live events have taken place in Saffron Walden, London, Edinburgh, Brighton, and Cookham. If you would like this event offered in your area, please get in touch with me. We plan to host online sessions soon.

The second programme, Be Supported Through Menopause, is designed for those in perimenopause who are experiencing symptoms and need more in-depth knowledge and support. It will cover the same topics as Be Prepared for Menopause, but in much greater detail, with peer support at its core. It’s powerful for women to share their experiences and learn together. Developing this programme is complex, as we need to train facilitators and co-design a robust, inclusive educational model. Dr Shema Tariq is leading a large grant application to secure funding for its development.

We want both of our educational programmes to ideally be free.

At the heart of this project are co-design and inclusivity. Through our work, we have seen how varied women’s menopause experiences are. We have heard from women with early menopause, surgical menopause, and those who are neurodivergent, disabled, gender and sexually diverse, as well as those from different cultural backgrounds. In 2026, we plan to establish support groups to help everyone navigate their perimenopause journey.

Also in 2026, we aim to launch a website to host our videos, webinars, and panel discussions, and to direct everyone to evidence-based information about menopause.

We are delighted that this year’s World Menopause Day theme is lifestyle medicine. On 15 October, in partnership with Wellbeing of Women, we hosted an online panel discussion on Thriving Through Menopause: The Power of Lifestyle. The panel included Professor Chris van Tulleken (nutrition), Dr Nerina Ramlakhan (sleep), Professor Aimee Spector (mental health), and Dr Lauren Colenso-Semple (exercise). Shema updated on InTune and my co-host was Nighat Arif. You can watch the recording here: https://www.youtube.com/watch?v=PugVpd_bK_4

We want everyone to Be Prepared for Menopause and Be Supported through Menopause.

Links to our papers – click on the DOI for open access

Harper, J. C., Phillips, S., Biswakarma, R., Yasmin, E., Saridogan, E., Radhakrishnan, S., . . . Talaulikar, V. (2022). An online survey of perimenopausal women to determine their attitudes and knowledge of the menopause. Women's Health, 18, 1-18. doi:10.1177/17455057221106890

Tariq, B., Phillips, S., Biswakarma, R. et al. Women’s knowledge and attitudes to the menopause: a comparison of women over 40 who were in the perimenopause, post menopause and those not in the peri or post menopause. BMC Women's Health 23, 460 (2023). https://doi.org/10.1186/s12905-023-02424-x

Munn, C., Vaughan, L., Talaulikar, V., Davies, M. C., & Harper, J. C. (2022). Menopause knowledge and education in women under 40: Results from an online survey. Women's Health, 18. doi:10.1177/17455057221139660

Aljumah, R., Phillips, S., & Harper, J. C. (2023). An online survey of postmenopausal women to determine their attitudes and knowledge of the menopause. Post Reprod Health, 20533691231166543-?. doi:10.1177/20533691231166543

Pound M, Massey H, Roseneil S, et al. How do women feel cold water swimming affects their menstrual and perimenopausal symptoms? Post Reproductive Health. 2024;30(1):11-27. doi:10.1177/20533691241227100

Ray E, Maybin JA, Harper JC. Perimenopausal women's voices: How does their period at the end of reproductive life affect wellbeing? Post Reprod Health. 2023 Dec;29(4):201-221. doi: 10.1177/20533691231216162.

Harper J, Keay N, Rowe F, Alstyne PV, Tariq S. The time has come for a UK-wide menopause education and support programme: InTune. Women’s Health. 2024;20. doi:10.1177/17455057241277535

Harper JC, Keay N, Mir M, Mukherjee A, Plumb J, Kumar G, Lindsay J, Barratt J, Strachan S, Tariq S. 'Simply do it.': Results from an online questionnaire to inform a community-based menopause education and support programme in the UK, InTune. Post Reprod Health. 2025 doi: 10.1177/20533691251372818

InTune World Menopause Day Panel Discussions

2024 Understanding HRT – https://youtu.be/H3WfTl4Tulg

2025 Lifestyle Medicine - https://www.youtube.com/watch?v=PugVpd_bK_4

My menopause related podcasts

Check out my podcast – Why didn’t anyone tell me this? on all aspects of our health. Below I have highlighted the podcasts on menopause. Available on all channels or access on www.joyceharper.com/podcasts

Amanda Thebe - Navigating the Wild West of Menopause
Sheree Hargreaves – primary ovarian insufficiency
Bukky Ayoade – Your vibrant midlife
Dr Stella Duffy  - What is it like to be postmenopausal?
Kate Codrington – Second Spring
Susan Saunders – How to age well
Rachel Lankaster – Magnificent midlife
Mr Vikram Talaulikar : A clinician’s perspective on current menopause treatment
Professor Isaac Manyonda: Menopause and HRT – medicalising a natural transition or addressing a vast unmet need in women’s health!?
Prof Susan Davis – Making sense of the menopause
Dr Nighat Arif – The knowledge – your guide to female health from menstruation to menopause
Dr Jen Gunter – From vagina bible to menopause manifesto
Karen Newby – The natural menopause method
Jo Moseley – The joy of post menopause
Dr Annice Mukherjee – The menopause toolkit

The Standard ‘To hell with ageing gracefully; Wainwright’s latest work is an ode to the power of rock and smashing the patriarchy.’

The Radio Times 'a gloriously feminist anthem.'

The Independent ‘taboo-busting TV that’s made me feel braver about future menopause.’

But why did it have to take such a dark turn?

I know I’m not the only woman who is fed up with seeing rape, murder, and barbaric violence on TV. Yes, I want to be entertained — but I don’t want to feel appalled. Most of the women I’ve interviewed for my next book say they love to read or watch television as a form of relaxation, not to be left feeling disturbed.

As I’ve said before, there is nothing happy about Sally Wainwrights Happy Valley. I stopped watching it because of the brutal violence. But even knowing Sally’s style, nothing prepared me for how dark Riot Women became.

Riot Women is beautifully acted and powerfully shot. I loved the cast. I loved the few shots we did get of them rehearsing their band, playing live  and the rapport between the women — but I couldn’t help leaving it feeling heavy, even bleak. It’s yet another example of how stories about women in later life so often lean toward the dark and despairing. Of course we want honesty on screen. We want to see the struggles many women face — loss, invisibility, menopause, family tensions, the search for purpose. And yes – suicide. But must those realities always be wrapped in violence, trauma, and despair? And a very far-fetched main story line? I do not want to do any spoilers – I loved the story between Beth and Kitty. But where this went was too much for me and it seems this will be the main story in season 2.

I long for a drama that celebrates this stage of life with the same energy, humour, and possibility it deserves. Where are the stories of women rediscovering joy, friendship, love, and adventure? Why can’t we show women over 50 as vibrant, funny, resilient — complicated, yes, but not broken?

Riot Women raises important issues, but I hoped for a shift in tone — one that still acknowledges the darkness but also gives space to light, laughter, and the extraordinary richness of life beyond midlife. Those stories exist too, and they’re just waiting to be told. Wait for my next book!

I’ve known for years how harmful processed sugar is, especially with diabetes on both sides of my family. In January 2023, when I recorded my first podcast, I shared the advice I would give my younger self: tackle my sugar addiction. I did try. Then last year I was told I was pre-diabetic and that was my wake-up call. Today I’m proud to say I’m celebrating one year without chocolate, cakes, sweets, biscuits, and ice cream.

Why did it take me so long? Looking back, I think I made the mistake of listening to advice from people who told me not to deprive myself completely, but to allow occasional treats. That didn’t work for me and I don't think it works for any addiction. I even tried hypnosis with two different therapists over the last decade, and it helped for a while, but I always slipped back.

But this time last year I felt very different and surprisingly, it wasn’t as hard as I expected. Two things had changed. My sugar cravings were mainly emotional eating triggers, and when my twins left for university, my life calmed down. We used to share chocolate (we love a box of Milk Tray) and sweets together, so that habit naturally ended. And also I decided to go cold turkey. At first, temptations were everywhere—cake at meetings, desserts at conferences, even friends giving me chocolate as gifts. People would say things like, “It’s a healthy dessert” or “Just try a little piece.” But I reminded myself this is an addiction. You wouldn’t tell an alcoholic to have just one drink, so don’t tell me to have one treat.

Has it made a difference? Absolutely. Within months I was no longer pre-diabetic. Over the past year I’ve also made big changes to my overall lifestyle. I’ve lost 20kg over the last two years, I now do 6–10 fitness classes a week, I’ve cut back even more on alcohol, and I mostly eat a pescatarian diet with two meals a day between 12 and 7pm. I've alway led a healthy lifestyle but I've never felt 100% in control of my health—but I do now.

So what’s next? I don’t see myself going back to sugar. I’ve had enough in my lifetime, and I no longer feel any pull towards it. I can sit happily while others eat cake without feeling I’m missing out. My new challenge, though, is crisps. That’s been harder to tackle. If you want a snack on the go, the healthy options are often limited. But after reading Ultra-Processed People by Chris van Tulleken, I'll never eat another Pringle. And after a trip to the USA, where I ate a few bags of intensely salty crisps, I think I may finally have put myself off them. Right now, even the thought of crisps makes me feel queasy.

This past year has taught me that change is possible at any stage of life. But it needs to be the right time, when we are ready. It does take time and energy and that is tricky when we are living hectic lives. Short cuts seem easier, but they are not good for us in the long run.

For more information about sugar – read my blog from last year when I was 2 months into this journey - https://joyceharper.com/sugar/

Retreats provide a unique opportunity for women to be listened to, and to relax, reset, and recharge. Some retreats also offer a space for healing. They should be a dedicated space to step away from the demands of daily life and focus on learning what you need in your life. A retreat can be a transformational experience that helps you reconnect with yourself and discover new ways to nurture and nourish your mind, body, and spirit.

Here’s why I believe retreats are so beneficial for your well-being:

• It provides an opportunity to learn new ideas and practices that can positively impact your health and happiness.
• You’ll gain valuable tools to deepen your self-awareness and better understand yourself.
• Retreats are a chance to reflect on your vision for living your best life and to set meaningful intentions for the future.
• They encourage thoughtful reflection on what truly matters to you—both during the retreat and in the days and weeks that follow.
• You’ll have precious time alone with your thoughts, away from the distractions of everyday life.
• Being in a beautiful, nourishing environment helps you feel restored, especially with time spent outdoors, which is key to overall well-being.
• A change of scenery can be transformative. While you may love your home and those you share it with, taking time away can refresh your perspective.
• Delicious, thoughtfully prepared meals—whether it’s a beautiful lunch or dinner—are an integral part of the retreat experience. Good food not only nourishes the body but also brings immense joy.
• Finally, you’ll connect with like-minded people, sharing experiences and thoughts that foster a sense of community and belonging.

Retreats can range from a single day to several days or more, and they can be experienced alone or shared with friends. Whether you come with a specific goal in mind or an open heart ready for discovery, retreats offer something unique for everyone. One thing I love about women's retreats is the shared wisdom of the Sisterhood and I love to offer my ecstatic dance session - Dance of the Sisterhood.

My work has always focused on the female life course, from puberty to post-menopause, and these events are designed to support women at every stage of life. I’m collaborating with incredible women to bring these experiences to life, and we warmly invite you to join us depending on your needs.

1 day retreat - The Menopause Ceremony, Cambridge, World Menopause Day, Sunday 18 October 2026 - Book Here

A day retreat for women in peri or postmenopause with Dr Sophie Messager and Professor Joyce Harper

There is a moment, somewhere on the other side of perimenopause, when a woman steps out of her cycling years and into something new. Not an ending, but a threshold. Postmenopause is a passage into a phase of wisdom, strength, insight and possibility, and yet few of us are given the time or the space to consciously celebrate or mark it. In most cultures, this shift passes unwitnessed. The bleeding quietly stops, life carries on, and the depth of what has changed goes unnamed. This day is our answer to that silence.

Together, we will honour the journey from our cycling years into postmenopause. Through sharing conversations, reflection, The Dance of the Sisterhood, drumming, music and ritual, we will share our stories, release what is ready to be released, and reconnect with who we are as we step into this next stage with intention, connection and renewed confidence. It is a day to pause and put yourself first, to grow your self-understanding and self-compassion, and to be held by a circle of women walking the same path. We would love you to join us as you move into Your Joyful Years wherever you are in your menopause journey.

3 day retreat - Your Joyful Years: Being the Change Through Menopause and Beyond - 18-21st April 2027 - Wales - booking open soon
A three-day retreat for women in perimenopause and postmenopause to reflect, reconnect and create your vision for the years ahead - led by Dr Stella Duffy and Professor Joyce Harper

For many women, menopause is not an ending but a beginning, for others it can be a daunting mountain range. For all of us, it’s an inevitability in which we can choose to find the possibility. Join Joyce and Stella for an uplifting three-day retreat that celebrates the wisdom, strength and possibilities of midlife. Together, we will create a space where women can share their stories, feel heard and supported, and discover that we are not alone in the challenges and opportunities of this life stage. We will honour your past, explore your present and create a vision for your future. Through conversations, shared experiences, dancing, yoga, creativity and more, we will discover practical ways to support health, wellbeing and happiness while finding greater confidence, purpose and joy. Wherever you are in the menopause transition, this retreat is an invitation to embrace change, celebrate yourself and thrive into your joyful years.

7 day retreat - Wild swimming and yoga retreat in the South of France - 12-19 June 2027 - Book Here (sold out first 2 years)

Hosted by Wendy Yorke and Joyce Harper

Lake, sea and river swimming, natural waterfall cold water dips, country hikes and natural warm thermal spring bathing, plus daily yoga in a beautiful, historic 14th century coach house setting surrounded by vineyards, with stunning views of the Pyrenees mountains. Be guided to the best cold water and wild swim sites in the famous Aude region of Occitania, southern France, by female health expert and scientist Professor Joyce Harper and venue host and resident guide, Wendy Yorke, together with daily yoga with Saveria.

With all your daily needs catered for at the luxury venue by our in-house experienced, retreat chef, Mhari Elizabeth, and author of her own recipe book, Nourished by Plants, you will be nurtured and nourished, not only by the organic, freshly-made daily menu and living water experiences, but also with the range of activities to feed your soul. Nature meditations; intention setting maze; crystal bowl sound bath; Dance of the Sisterhood; chanting; nature walks; all inclusive, while optional, essential oils body massage and foot reflexology aromatherapy massage can also be provided.

The foundation of all my work is rooted in my Wheel of Health and Happiness, a concept we’ll be exploring in depth during my talks. I’ve also discussed this framework in my previous blog about manifesting your intentions for 2025.

What if this holiday period you go for moderation instead? By balancing your alcohol and food intake, you could stay healthier and kick off the new year feeling refreshed and in top shape.

The recommended guideline for adults is to drink no more than 14 units of alcohol per week, ideally spread over several days with some alcohol-free days in between. Exceeding this limit can have serious consequences for your health. A glass of wine contains 2.3 units of alcohol. A bottle of wine is 10 units.

You know this – alcohol can impair your judgment, clouding decision-making and leading to actions you might regret. It can make you feel unreasonable and angry, and it’s important to remember that alcohol is the number one date rape drug. Drinking also heightens the risk of accidents. Have you been to A and E on a Friday and Saturday night?

I have heard many people say they drink a glass of wine to relax but we must understand that it significantly disrupts sleep quality. Even one drink can leave you waking up tired, and it’s not uncommon to feel low or even depressed the next day. It took me a while to realise it was the alcohol from the night before that was making me feel depressed in the morning.

Hangovers, with their familiar dehydration, fatigue, nausea, and headaches, often become worse with age.

But did you know that for women, alcohol also affects hormonal health? It can disrupt the menstrual cycle, leading to irregular periods, heavier bleeding, or exacerbating premenstrual syndrome symptoms like cramps and mood swings. Over time, it can impact fertility.

For women going through perimenopause, alcohol can intensify symptoms such as hot flashes and night sweats, worsen insomnia, and amplify anxiety, depression, and mood swings. For the post-menopausal women I have interviewed, many of them have given up alcohol as they felt it was having too much of an effect on their health.

And longer term - excessive alcohol consumption is associated with decreased bone density, compounding the risk of osteoporosis that rises during menopause. Alcohol is calorie-dense and can contribute to weight gain.  I don’t want to think how many calories are in the Christmas Baileys I drink! And it can affect our cardiovascular health by raising blood pressure, cholesterol levels, and increasing the likelihood of atrial fibrillation.

Alcohol poisoning – yes, it is a real thing. There have been a number of reports in the press this week as more than 8,200 people died because of alcohol last year.

Longer term alcohol has some serious effects on our health.

Alcohol is a known carcinogen linked to an increased risk of a number of cancers including mouth, throat, oesophagus, liver, colon and breast. For each standard drink consumed daily, the relative risk of breast cancer increases by about 7-10%. Women who drink three or more alcoholic beverages per day have a 40-50% higher risk of developing breast cancer compared to non-drinkers. Dame Sally Davies, previously UK's Chief Medical Officer, said “Do as I do when I reach for my glass of wine. Think: do I want the glass of wine or do I want to raise my own risk of breast cancer? I take a decision each time I have a glass.”

From the Cancer Research UK web site: “Does a small amount of alcohol increase the risk of cancer? Yes, cancer risk starts to increase at small amounts, so the more you can cut down the more you can reduce your risk. Drinking alcohol causes 11,900 cases of cancer a year in the UK. Cutting back has lots of benefits other than reducing your cancer risk- including reducing the risk of accidents, high blood pressure and liver disease.”

And there is more….

Heart disease - Excessive alcohol increases blood pressure, weakens the heart muscle, and raises the risk of stroke and heart attack.

Brain Damage - Alcohol can shrink brain tissue, impair memory, and contribute to conditions like dementia over time.

Liver Damage - Chronic alcohol use can lead to fatty liver, hepatitis, and cirrhosis, as the liver works to metabolize alcohol and becomes overburdened.

Digestive Problems - It irritates the stomach lining and can lead to ulcers, gastritis, and pancreatitis.

Weakened Immune System - Chronic drinking can make the body more susceptible to infections.

And it can affect our looks - including red skin, deep wrinkles and puffiness, and it dehydrates the body. It reduces vitamin A – an antioxidant that is critical for cell renewal and turnover.  It can cause zinc deficiency in the body, which has been shown to cause hair loss.

The UK guidelines state “people have a right to accurate information and clear advice about alcohol and its health risk”.

So there it is.  I enjoy a drink. And I will still be drinking that Baileys. But I will be drinking in moderation. And I find a sweaty workout or a cold water swim the next day resets my body and brain. I want to wake up on New Years Day feeling great without the need for Dry January.

1. Unprocessed or minimally processed foods: This includes produce such as fruit, vegetables, milk, fish, pulses, eggs, nuts and seeds that have no added ingredients and have been little altered from their natural state.
2. Processed ingredients: This includes foods that are added to other foods rather than eaten by themselves, such as salt, sugar and oils.
3. Processed foods: These are foods that are made by combining foods from groups 1 and 2, which are altered in a way that home cooks could do themselves. They include foods such as jam, pickles, tinned fruit and vegetables, homemade breads and cheeses.
4. Ultra-processed foods: Ultra-processed foods typically have more than one ingredient that you never or rarely find in a kitchen. They also tend to include many additives and ingredients that are not typically used in home cooking, such as preservatives, emulsifiers, sweeteners, and artificial colours and flavours. These foods generally have a long shelf life.