Morning Glow Newsletter Vol. 18

Team Yara - Writing
Sep 19
7 min read

19 Sept 2025

Written for the women who ask twice. And the ones who stopped asking altogether. We’re bringing you back into the centre of your care.

Waistlines Rising: What Your Waist Size Really Says About Your Health

Most of us ignore waist measurements until clothes pinch or mirrors flash a shock. What if your waist told you more than your jeans size ever could?

Here is what you need to know:

The average waist size for U.S. women aged 20+ is about 38.5 inches (98 cm). That is up by roughly 2 inches since the 1990s.
In England, the average now sits at around 35 inches. Up from 32 inches three decades ago.
Waist size matters because it reflects visceral fat — the fat around internal organs. That type of fat elevates risk of heart disease, type 2 diabetes and other metabolic conditions.
BMI alone does not show fat distribution. Waist circumference or the waist-to-height ratio serves as a better indicator of health risk.
Hormonal changes around perimenopause and menopause shift where fat is stored. Waistlines often increase even if total body weight remains steady.

Measure your waist correctly: tape just above the belly button, snug but not tight, breathing out normally.
Track small changes over time instead of aiming for an ideal number.
Prioritise whole foods, reduce refined sugars, and stay active in ways you enjoy.
Check with your GP if you notice a sharp increase in waist size.

Your waist is not a measure of worth. It is a beacon for health. It calls you to attention. It urges you to act.

Join the conversation here: www.yaraglow.com

Hormone Therapy & Heart Risk: What Midlife Women Should Know

Hormone therapy often divides opinion. You read claims it protects the heart. Then you see warnings, it might do the opposite. What’s the truth?

Here’s a clearer picture for women in pre-menopause and menopause:

Timing is everything

Starting hormone therapy closer to menopause may carry less risk. Studies suggest that earlier use (within 10 years of menopause onset) seems safer for the heart arteries than starting much later.

Type of hormones count

Estrogen alone may behave differently from combined estrogen-and-progesterone therapy. Some forms, doses, and delivery methods (like skin patches vs oral pills) influence risk levels.

Individual risk factors matter

Your heart disease risk depends on more than age: weight, blood pressure, cholesterol, smoking status and family history all shift the balance.

Moderation over the long haul

Long-term hormone therapy carries a higher risk of adverse events. That doesn’t mean never using it. It means using it with regular monitoring and for as short a time as needed.

Recent findings

Some observational studies show that hormone therapy started early may reduce heart disease risk. Other trials warn of increased risk of blood clots, stroke, or heart attacks when starting late or at higher doses.

Symptom relief vs prevention

For many women, hormone therapy helps with hot flashes, vaginal dryness, and mood. Those benefits may justify its risks when quality of life suffers.

What to do now:

Talk to your GP about your personal heart risk before starting hormone therapy.
Ask about the form, dose and timing. Smaller doses and patches often have different risk profiles.
If you use hormone therapy, schedule regular checks, including blood pressure, lipid profile, and possibly imaging if you have other risk factors.
Support your body with a healthy diet, exercise you enjoy, enough sleep and avoiding smoking.

Hormone therapy isn’t a safe-for-all fix. It can help. It can be risky. Your body and your doctor should decide.

Gentle Moves for Acid Reflux After 50: What to Change Before You Reach For Tums

Heartburn after middle age is more than a nuisance. Hormonal shifts, slowing digestion, and even slackening muscles can make reflux worse. Diet changes can ease the burn and protect your stomach lining.

Here are what experts often highlight:

Eat smaller meals.
- Big portions increase stomach pressure. Splitting meals into 4-5 smaller ones instead of 2 heavy ones helps reduce reflux risk.
Mind your last meal of the day.
- Avoid eating late. Give yourself at least three hours between dinner and bedtime. Sleeping upright reduces acid creeping up at night.
Cut back on acidic and spicy foods.
- Tomatoes, citrus, chilli, and pepper often trigger symptoms. Try milder cooking, gentler flavours, and remove seeds & skins where possible.
Watch the fats.
- High-fat meals (fried food, creamy sauces) slow digestion. Choose lean proteins and healthy fats like olive oil or avocado in modest amounts.
Limit caffeine and alcohol.
- Coffee, caffeinated tea, wine, and spirits can all relax the lower oesophageal sphincter. If you notice flare-ups after a glass of wine or your morning brew, try switching to decaf or herbal teas.
Eat fibre-rich foods.
- Whole grains, vegetables and legumes help digestion and reduce constipation, which otherwise increases abdominal pressure and pushes acid upward.
Stay hydrated.
- Small sips throughout the day help wash acid downward. Avoid gulping water with meals that may dilute acid dangerously or trigger reflux.
Elevate your head at night.
- Raising the head of the bed by even 10-15 cm or using wedges helps keep stomach acid where it belongs.

What to try now:

Keep a one-week food log. Note everything, plus any symptoms. See patterns.
Make one change at a time: shift dinner earlier, or swap spicy food for bland savoury.
Work with your GP if symptoms persist. Testing may rule out ulcers or other causes.

Small shifts can stop reflux from ruining your nights. Your stomach deserves peace.

When the Body Speaks Quietly: GSM & What It Means for Midlife Women

GSM (genitourinary syndrome of menopause) is more than just a fancy term for “vaginal dryness.” It is a constellation of changes that many women experience during and after the menopause transition. Understanding what is happening helps you know what to do.

GSM affects about 50-70% of post-menopausal women. Symptoms include vaginal dryness, itching, burning, frequent urinary tract infections, urgency and painful intercourse.
Decline in oestrogen and other sex hormones causes thinning of the vaginal lining, lower elasticity, reduced lubrication and changes in the urogenital tissue.
Vaginal pH rises, and the microbiome (good bacteria) changes. These shifts increase the risk of irritation and infection.

Evidence-based ways to ease things:

Local therapy with low-dose vaginal oestrogen often helps restore tissue thickness, relieve symptoms and reduce urinary problems.
Non-hormonal options include moisturisers and lubricants. These can give relief where hormone therapy is not suitable.
Emerging treatments such as vaginal laser therapy show promise in recent studies for improving symptoms of GSM. More research is needed on long-term effects.
Lifestyle choices help. Regular sexual activity (with or without intercourse) may support vaginal health. Pelvic floor exercises, weight-bearing exercise and avoiding smoking also matter.

What to do now:

If symptoms bother you, bring them up with a healthcare provider. Many women delay because of embarrassment or the belief “this is just ageing.”
Ask about local treatments first. They often work with minimal side effects.
Look for support groups or forums. You are not alone, and your comfort matters.

GSM is common. It is treatable. Relief is possible. Acknowledge the changes. Seek care that respects you.

Better Sex After Menopause: How to Do It Your Way

Menopause can shift many things about sex. It doesn’t have to ruin pleasure. Experts say this stage brings chances to grow, explore and feel more in control than ever.

Here’s what makes sex after menopause better — and what helps you lean into the good stuff:

Hormones change the body. Vaginal dryness, lower lubrication and thinner tissue happen. Experts say finding ways to rehydrate tissue and restore moisture makes sex more comfortable and enjoyable.
Knowing what your body wants matters more now. Sensitivity shifts. What felt good before might not feel right now. Exploring with gentleness helps you relearn pleasure.
Communication is essential. Talking with your partner about what feels good, what doesn’t, and what scares you, experts agree, opens space for trust and pleasure.
Self-pleasure and solo exploration show up as tools, not substitutions. Learning your own responses helps you advocate for what you want with others.
Mindfulness counts. Being present in the moment, breathing, and noticing sensation instead of rushing through intimacy elevates the experience. Experts point out that presence often outpaces raw desire.
Adjusted expectations help. Desire may not peak like it did in your 20s. That’s okay. Sexual pleasure shifts rather than disappears. Pleasure can come in different shapes: connection, touch, intimacy.
Body confidence plays a role. Ageing brings changes. Embracing those changes, scars, stretch marks, and sagging helps you show up for sex with less worry.
Physical support is powerful. Lubricants, moisturisers, hormone therapy and safe, gentle pelvic floor work help soothe uncomfortable symptoms.

What you can try today:

Start a conversation with your partner about what you enjoy now.
Try one non-sexual touch (massage, hug) to build comfort with your body.
Invest in a good lubricant. Use it sooner rather than later.
Practice breathing or mindfulness before intimacy.

The rules change, the spark doesn’t.

Does Your ‘Vagina Facial’ Need a Glass of Water?

You may have seen ads for vaginal facials, “fresheners,” crotch-brightening creams or even labial fillers. They’re marketed like must-haves. Experts say they are often not.

Here’s what you should know:

Vaginal wellness is booming. Products promising things like freshness, tighter labia, or lighter skin around intimate areas are everywhere. Experts warn the trend taps into genital anxiety rather than real medical need.
The vagina is self-cleaning. According to gynaecologists, most internal washing, fancy cleansers or sprays do more harm than good because they disrupt natural bacteria, pH levels or moisture balance.
Many of these wellness treatments are cosmetic. Vagi facials. Labial filler. Even spa procedures that treat the vulva are the way facial skin gets pampered. Experts say infection risk, irritation or allergic reactions are very real when product claims outrun evidence.
Marketing plays on shame and insecurity. Ads imply you smell wrong or look wrong. Experts argue that many companies are creating “problems” people didn’t know they had, then selling the solutions.
Not all intimate care products are bad. For external use, mild soap, gentle moisturisers, and soft cotton underwear are generally safe. According to experts, avoiding perfumes, harsh chemicals or anything that stings is the rule.

What you can do now:

Before buying anything marketed for “vaginal wellness,” ask yourself: Does this product solve a problem I actually have, or does it sell me one?
Patch test any new cream or wash. Watch for irritation, burning, and unusual scent.
Talk to your clinic or GP if you experience symptoms like itching, pain, discharge or odour.
Wear breathable fabrics, use simple hygiene, and stay cautious of social media hype.

Keep it simple: soap, water, cotton. Not glitter, fillers or false promises.

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.