Morning Glow Newsletter Vol. 17

Team Yara - Writing
Sep 10
7 min read

10 Sept 2025

When Your Gut Is Whispering Something Serious

By Yara, Editor-at-large

Ovarian cancer has earned the grim nickname silent killer. Its early signs whisper rather than shout. That whisper can be easy to miss.

The most common early clues include persistent bloating and tummy discomfort. The kind of bloating that leaves your jeans tight when nothing has changed. NHS guidance flags bloating, pelvic pain, feeling full quickly or needing to wee more often as symptoms to bring to your GP if they stick around for weeks rather than days.

Other signs hide in plain sight. You might feel exhausted, have back pain, notice a loss of appetite, bowel hiccups or weight changes. It is easy to chalk these up to stress, age, or gut issues.

Here is the stark truth. Only about one in five ovarian cancers show up early enough for treatment to be highly effective. Yet if caught early, the five-year survival figure can be as high as 90 per cent in some cases.

The takeaway for us is simple. These symptoms often point to far less serious issues. Most of the time, it is nothing. Still make that appointment when symptoms feel off, especially if they persist beyond the ordinary.

At YaraGlow, we want women to trust their instincts. Knowing your body is your superpower. A quick check-in with your doctor could change everything.

And if you ever feel lost or overwhelmed, know that support is there. In the UK, charities such as Ovacome (ovacome.org.uk) and Target Ovarian Cancer (targetovariancancer.org.uk) provide helplines, resources, and community. In the US, Ovarian Cancer Research Alliance (OCRA) (ocrahope.org) and the National Ovarian Cancer Coalition (NOCC) (ovarian.org) do the same. These organisations are lifelines for information and connection.

Your health story is worth listening to and worth acting on.

Join the conversation here: www.yaraglow.com

Your Hormones Called: They’re Not Buying Snake Oil

The supplement aisle can feel like a maze at the best of times. That journey gets even trickier when hormone shifts enter the picture. A recent SheFinds article highlights that not all supplements are created equal. Some may even worsen well-being over 40.

Firstly, steer clear of those “hormone-balancing blends” that promise everything from mood lifts to fat loss. They may feel reassuring but lack real potency. In fact, experts warn that many of these contain dozens of botanicals in such low doses that they cannot work.

Electrolyte supplements carry a warning, too. Unless you sweat buckets in workouts or hot yoga, you are already getting more salt than needed through your diet.

Collagen supplements deserve scrutiny. The collagen narrative sells beautifully. Yet your body needs building blocks, not finished proteins. Over time, they may not add much beyond a premium pouch on the counter.

Finally, vitamin K and multi-ingredient adaptogen mixes are also flagged as unproven and possibly overboard.

None of this means supplements are hopeless. It just means timing and ingredient quality matter. A targeted herbal remedy, such as sage for hot flushes or magnesium for sleep, can be a smart step when chosen thoughtfully and discussed with your doctor.

At YaraGlow, we believe that less can be more when your body is already doing the heavy lifting. It is better to pick one modest, well-understood supplement than chase promises that float away at design. Let’s build our wellness on intention, not hype.

Stop the Menopause Middle-Age Spread

Weight gain during menopause can feel like your body has joined a protest march you never signed up for. That new bulge around the waist is not imagined. It comes from very real changes in how energy is stored.

Oestrogen levels fall, and the dominoes tip. Muscle mass slips away, metabolism slows, and belly fat seems to pitch a tent and settle in. Hunger can feel sharper, fullness less convincing. Crisps, biscuits and late-night snacks begin to look like long-lost friends.

The good news is that this story can be rewritten. Lean protein keeps muscle in the game and supports metabolism. Healthy fats from olive oil, nuts, seeds, chia or flax help steady blood sugar. Listening to your body matters more than calorie counting. Watch portions, notice when you are full, and keep processed foods as an occasional treat rather than a daily habit.

Movement does more than trim the waist. Gentle cardio lifts mood and keeps the heart ticking happily. Strength training helps rebuild muscle and boost metabolism. Balance and flexibility exercises steady your step and soften stress. Sleep and relaxation are not luxuries. They are the glue that keeps hormones calmer.

Think of menopause not as a battle but as a renovation. Your body is changing the floor plan, and you get to choose the furnishings. With care, humour and a little persistence, the middle-aged spread can be managed, and you might even discover a stronger version of yourself waiting underneath.

HRT vs Menopause Brain Fog: A Memory Upgrade?

Feeling like your brain has wandered off on its own during menopause can be infuriating. Losing track of names or forgetting why you entered a room is more than foggy thinking. Some types of hormone therapy may offer real help.

A new study highlights how different hormone therapies affect memory in distinct ways. Women who used transdermal estradiol scored higher when recalling past events, while those taking oral estrogen therapy did better at remembering to complete tasks at the right time. Neither treatment influenced skills such as planning or decision making, so the benefits appear to be quite specific.

Timing also plays a role. Research suggests that hormone therapy is most effective when started close to the onset of menopause, which helps explain why the same approach may not work years later. Scientists are increasingly confident that the drop in oestrogen during menopause causes changes in the brain itself. That helps explain why so many women report mood swings, poor concentration and memory slips that go beyond everyday forgetfulness.

No one is rushing to suggest hormones for every woman. The decision is personal and must consider risks as well as benefits. Yet this research gives weight to what many women already suspect: hormone therapy can influence not just hot flushes or sleep patterns but also memory. If forgetting appointments or losing names becomes a regular frustration, it may be worth raising the issue with a doctor who is open to discussing more than just physical symptoms.

Omega-3s Earn Extra Credit for Women’s Brain Health

Women face a higher risk of Alzheimer’s than men. Now, new research hints at one reason why. A study published in Alzheimer’s & Dementia reveals that women with Alzheimer’s carried notably lower levels of unsaturated fats that deliver omega-3s, while their saturated fats ran higher. Men did not show this pattern

This finding hints at a possible female-specific role for omega-3s in brain resilience. Yet this remains a hint, not proof. The study stops short of showing a direct cause and effect between low omega-3 levels and Alzheimer’s development. Experts emphasise that omega-3 remains excellent for brain and heart health, while awaiting clinical trials to clarify the link.

Allison Reiss, MD, reminds us that women process fatty and polyunsaturated lipids differently. Menopause, prior health, and reproductive history influence how our bodies use omega-3s over time. This could explain why women may deplete vital omega-3 reserves more quickly, potentially increasing their Alzheimer’s vulnerability.

So what does this mean? Including omega-3-rich foods in your routine is wise. Consider incorporating oily fish at least twice a week, or include helpings of flax, chia, or walnuts. While it’s not evidence of an Alzheimer’s shield yet, it is a no-brainer for supporting healthy brain ageing.

At YaraGlow, we are all for gentle empowerment. Nourish your brain with intention. Omegas may not promise to eliminate brain fog, but they might tip the balance a little more in your favour.

After 40? These Foods Deserve Your Plate

Finding your groove after 40 often means rethinking what goes on your plate. Dietitians say certain foods can turn back the dial on inflammation, brain fog, bone weakness and sluggish digestion. Here are the eight that really make midlife glow.

Olive oil for inflammation and brain health

A modest daily drizzle of olive oil carries polyphenols that help tame inflammation. Some research suggests that consuming just half a tablespoon a day may be associated with a lower risk of dementia.

Nuts for lifelong resilience

A few servings of nuts each week correlate with healthier ageing and lower risks of diabetes or heart disease. Walnuts bring bonus brain perks, omega-3s and antioxidants.

Dark leafy greens for bones and brain

Greens like kale or spinach load your plate with folate, vitamin K, and antioxidants that protect memory and fortify bones.

Flaxseed for fibre, hormones and inflammation

Flax brings fibre, omega-3 and plant oestrogens that help smooth hormone swings and reduce inflammation. It’s easy to sprinkle into almost anything.

Teff for fibre and heart health

This tiny grain supports digestion and the cardiovascular system. It is gluten-free and easy to add in place of more refined grains.

Greek-style yoghurt for gut and muscle

Protein and probiotics in strained yoghurt keep muscles strong and gut bacteria happy. Choline in yoghurt also supports brain health.

Berries for antioxidants and memory

That burst of berries on your breakfast does more than taste great. Those antioxidants combat inflammation and may shield your brain as it ages.

Fatty fish for omega-3s and hormone balance

Salmon or mackerel bring omega-3 fats that aid muscle retention, support hormone balance, and protect both heart and brain.

Midlife health is not about nostalgia for your twenties. It is about smart decisions that let your body function with ease. If inflammation isn’t flaring, bones feel solid, and brain fog takes a holiday, you eat with strategy, not restriction. These foods do not promise perfection. They promise to help you age with intention, nourishment, and the fierce kindness you deserve.

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment. It is not intended to replace advice from your doctor or other registered health professional.