Julia Nutrition 2024: “Brain, Breath and Menopause”

Julia Witherspoon is a Menopause Nutritionist and certified Buteyko Practitioner dedicated to helping women navigate the challenges of menopause and perimenopause with confidence and vitality. Based in Dorset, Julia combines her expertise in nutrition, brain health, and breathwork to support women over 40 in optimizing their health and well-being. Having experienced the struggles of perimenopause herself, Julia offers compassionate, practical guidance to empower women to reclaim their energy, mood, and overall quality of life. DeliveryRank finds out more.

Julia, what inspired you to focus on menopause nutrition and functional breathing coaching as your specialties?

The reason I am a nutritional therapist at all is because of my own horrendous experience of menopause transition, which – at the time – I had no idea was anything to do with ‘menopause’.  

I was only in my early forties and it didn’t cross my mind, as I had always assumed menopause was something that happened when you were 50 not 40.  I thought it involved a few hot flushes, periods would stop and I’d be spared ever having another menstrual cycle again (hurrah!).  

I hadn’t even heard the word ‘perimenopause’ let alone known that it is associated with over 30 physical and psychological symptoms and changes women forever.

I eventually understood what was happening to me (I wasn’t actually going slowly mad, it was my hormones making me think I was) and realised I would have to take my health into my own hands if I wanted to start feeling better.  

This was the start of my journey into nutrition.  I soon discovered better health, better sleep, better mood and, as a lovely and unexpected side effect, the weight loss I had spent literally my entire adult life desperately trying to achieve!  My symptoms became much more manageable and some disappeared completely.  

I was so astonished at how much better I was in myself that I felt compelled to learn more about the massive power of nutrition and decided to return to college at age 52 to study it for three years.

It was a total no brainer to me to want to work with women over 40 and going through perimenopause, because I had walked in their shoes and knew how I could help them.  And I really wanted to.  

By the time I left college, the lovely Davina McCall had just started her campaign to drag menopause out from under the carpet, so it was being talked about a lot more than it ever had been (and rightly so) and this only reinforced my desire to work with menopausal women (both peri and post).

My certification as a breathing coach sort of happened in a similar way.

I read an article, only in June 2023, about nasal breathing and how it can be incredibly beneficial for our health (the majority of humans have, particularly since the Industrial Revolution, become shallow, upper chest and/or mouth breathers). I thought it was interesting, but didn’t really think much more about it as I had such a stuffy and congested nose that I knew I’d never be able to breathe through my nose all the time.  But I thought it would make a good Instagram post, so I did a short video and that little video ended up changing my life in ways I could never have foreseen.

A brilliant GP, and already certified Buteyko method breathing practitioner, commented and said that the nose is a ‘use it or lose it’ organ and it was totally possible to re-train myself to nasal breathe 24/7.  And doing so would resolve my nasal congestion. I’d also get other health benefits I may not have realised were even missing on my own health journey.  I can’t lie, this totally blew my mind and there began my own journey to re-learn how to breathe properly.  I didn’t know not breathing properly was even a ‘thing’.

I read a couple of books about functional breathing, undertook a short breathing re-education course myself and felt those huge benefits I’d been told I’d gain that – again! – I felt compelled to become a certified Buteyko coach myself. And now I am!

By the way, my nasal congestion has improved probably 80-90%!

I absolutely know now that not breathing in the way our body has been biologically designed to breathe can have hugely detrimental effects on our health (both physically and mentally) and could well be a critical element missing in someone’s own health journey.  

I thought I was fit and healthy (and I was) but there was something missing and I found it in the way I breathed.  As well as a much less congested nose, I have benefited from deeper sleep, increased heart rate variability (HRV – this is a stress measurement), more energy during exercise, lower blood pressure, lower resting heart rate and I feel calmer and less anxious than I have for years! 

It still astounds me that all these health improvements have come about from re-learning how to breathe properly.  Who knew?!  

How do you integrate the principles of functional nutrition and breathing techniques to address cognitive and emotional changes during menopause, and what specific outcomes have you observed in your clients?

It has been fascinating to see how much better my clients feel after incorporating breathing re-education into the nutrition and lifestyle work they do with me.  All the lovely ladies who have worked with me have felt benefits just from making diet and lifestyle changes (it is after all what I did myself 15 years ago) but it is their nervous system regulation (meaning their psychological health) and their sleep mostly which improves even further when breathing re-education is introduced alongside (clients have the choice about whether to just work with me on diet and lifestyle or just on breathing re-education or to combine them both).

Functional nutrition focuses on understanding and addressing the root causes of symptoms, considering the interconnectedness of the body’s systems, while breathing techniques help regulate the nervous system and improve oxygen delivery to the brain and body.

From a nutritional perspective, I prioritise balancing blood sugar levels, reducing inflammation, and supporting hormone health. These foundational elements are crucial for stabilising mood, improving focus and reducing anxiety. I often recommend dietary adjustments such as increasing high-quality protein intake, incorporating omega-3 fatty acids and ensuring an adequate intake of micronutrients like magnesium and B vitamins, which are essential for both brain and emotional health.

Breathing techniques, particularly nasal breathing and those inspired by the Buteyko method, complement this so well by helping to reduce stress, optimise oxygenation and support the rest/digest arm of the nervous system. 

Many menopausal women experience heightened stress responses, disrupted sleep and brain fog - all of which can be alleviated by practising conscious breathing. Even simple strategies like extending the exhalation or slowing the breath rate can have profound effects on calming the mind and improving focus.

The outcomes I’ve observed in clients are remarkable. Women often report feeling more emotionally balanced, experiencing fewer anxiety episodes and sleeping better - benefits that ripple out to improve cognitive clarity and stress resilience. 

For example, one client struggling with a foggy brain and very low mood found that after implementing these combined approaches, she was able to think more clearly, feel less overwhelmed at work and was able to approach her daily life with renewed confidence and energy. 

These results highlight the power of addressing both the physiological and psychological aspects of menopause through an integrative lens.

With growing interest in holistic approaches to menopause, how do you balance evidence-based nutritional strategies with individualized support for managing diverse symptoms such as brain fog, fatigue, and hormonal fluctuations?

Balancing evidence-based nutritional strategies with personalised support is at the core of how I help women navigate the diverse and often overwhelming symptoms of menopause, such as brain fog, fatigue and the other side-effects of the huge hormonal fluctuations taking place. I believe that, while there are universal principles rooted in strong scientific evidence (that are important to address), every woman’s experience of menopause is unique and so her support plan must be too.

Evidence-based nutritional strategies form the foundation of my work. For example, as I’ve mentioned, ensuring a diet rich in quality protein, healthy fats and enough fibre helps stabilise blood sugar levels, which is critical for managing fatigue and mood swings. 

Again, nutrients like omega-3 fatty acids, magnesium and vitamin D are well-researched for their roles in brain health, hormonal balance and energy production. 

I also draw on research highlighting the benefits of phytoestrogens and other plant compounds for reducing symptoms like hot flushes and improving hormonal regulation.

At the same time, I work closely with each client to tailor these strategies to their specific needs, preferences (really important) and lifestyle. This might mean adapting dietary recommendations for someone who follows a vegetarian or dairy-free diet or focusing on foods and supplements that target their particular symptoms.

For example, if brain fog is a major concern, I might emphasise strategies to reduce inflammation and support gut health, both of which are closely linked to cognitive function. If fatigue is a significant issue, I consider possible nutrient deficiencies, mitochondrial support and stress management techniques.

I also integrate other holistic approaches, such as exercise, sleep hygiene and breathing techniques (of course!), which can all be so beneficial for managing the emotional and cognitive aspects of menopause. 

These other ‘lifestyle’ elements not only complement nutritional strategies by reducing stress and improving sleep but also empower women to feel more in control of their health.

The result is a balanced approach that combines the latest scientific research with a deep respect for individuality. Clients often tell me they appreciate having a clear, evidence-based plan while also feeling truly heard and supported. Many experience improvements in both their physical symptoms and emotional well-being, allowing them to feel more energised, focused and more mentally strong during this hugely transformative stage of life.

Can you explain how the Buteyko breathing method supports women in managing menopause symptoms?

As I have already eluded to, the Buteyko breathing method that I teach can be a profoundly powerful tool for supporting women through menopause, as it directly addresses several common symptoms by improving how the body manages stress, oxygen delivery and overall physiological balance.

One of the core principles of Buteyko is retraining the breath to promote calm, efficient nasal breathing and reduce chronic over-breathing (which is often through the mouth). 

Many women during menopause experience a heightened stress responses, huge anxiety and mood swings, as well as disrupted sleep, all of which can be exacerbated by shallow or mouth breathing. 

By slowing the breath, emphasising nasal breathing and extending the exhalation, the Buteyko method activates the parasympathetic nervous system (the rest/digest arm of the nervous system vs the fight/flight arm so many women are in ALL the time), helping to reduce stress and foster a sense of calm.

For women struggling with fatigue or brain fog, Buteyko can help optimise oxygen delivery to tissues in the body and the brain. This process enhances cellular energy production, which supports mental clarity and reduces feelings of exhaustion.

Hot flushes and night sweats, two hallmark symptoms of menopause, can also benefit from breathing correctly. These symptoms are often worsened by a heightened stress response or changes in blood flow regulation. Buteyko practices can help by calming the nervous system and supporting vascular stability, making these symptoms feel less intense and more manageable.

Many women also find Buteyko particularly useful for improving sleep quality. Poor sleep, whether due to frequent night waking or insomnia, is such a common issue during menopause (I struggled hugely myself). By practising gentle breathing exercises before bed, women can create a state of relaxation that helps them fall asleep more easily and stay asleep longer.  And, in fact, achieve deeper, more restorative, sleep.

So, overall, the Buteyko breathing method empowers women to manage their symptoms naturally, giving them practical tools to support their nervous system, energy levels and overall well-being during menopause.

And I do want to say that although ‘breathing re-education’ sounds completely bizarre as we are all breathing every second of every day for our entire life (and we do it automatically the majority the time without even thinking about it), but we really can change the way we breathe for the benefit of our health. 

By regularly doing the specific breathing exercises I teach my 1:1 clients and during my on-line TRANSFORM YOUR BREATHING IN FIVE WEEKS group programme, participants are starting to re-set the breathing centre in their brain (yes our brain controls our breathing!) and they will eventually more efficiently even when they aren’t aware of it – like when they’re asleep.

What common misconceptions do you encounter about menopause, and how do you address them in your practice?

One of the most common ones I encounter is the belief that menopause is solely about declining oestrogen and that symptoms like brain fog, fatigue and mood swings are simply things women must endure. It drives me potty to be honest.

While hormonal changes are central (and it’s not even just the sex hormones, but insulin, cortisol, thyroid hormones, hunger hormones and more….), menopause is a complex transition, influenced by multiple factors including nutrition, stress, sleep, our environment and one’s lifestyle. 

I address this by helping women understand that these symptoms are not inevitable and that they have agency to improve how they feel through targeted interventions.

Another misconception is that menopause is over once periods stop. Many women are surprised to learn that post-menopause is a distinct phase with its own challenges, such as an increased risk of osteoporosis, cardiovascular disease and cognitive decline. I try to encourage women to see menopause as an opportunity to invest in their long-term health. 

Together, we implement strategies that support not just symptom relief but also ageing well.  I am also really passionate about brain health because I absolutely believe (and the science is also telling us so) that we can reduce our risk of succumbing to neurodegenerative conditions like Alzheimer's Disease decades down the line, if we start to look after our brain from menopause age onwards.

I also hear “It’s too late for me to make changes.” This disempowering myth is something I hear often but I aim to show women how even small, consistent adjustments to diet, lifestyle and breathing habits, at any age, can yield significant improvements to overall health and vitality. 

There is also a misconception that menopause is purely a physical experience, overlooking the hugely emotional and cognitive shifts that many women go through. 

I address this by providing holistic support that honours the mental and emotional aspects of this life stage, whether through mindfulness practices like Buteyko breathing, nutritional support for brain health or simply creating space for women to feel heard and understood.  The fact that I have been there, done it and got the very sweaty t-shirt means I really do understand what my clients are going through.  

Ultimately, I aim to empower women with knowledge and tools to navigate menopause (and beyond) with confidence, reframing it as a transformative time rather than a period of loss or decline.

If you would like to find out more about Julia Witherspoon, please visit www.julianutrition.co.uk and www.juliabuteyko.co.uk