Adopting a 360-degree approach to the menopause at The Body Retreat in England
Jo Fernández reviews a menopause retreat in Dorset, where she discovers the benefits of slow, conscious eating, the support of new buddies and joyful, zestful zumba
I’d never committed to a seven-night retreat before, preferring to dip in and out of wellness weekends. The retreat at The Body Retreat was something else: a fully focused week of planned meals, activities and workshops designed to support women on their menopause journey.
The low-rise farmhouse flanked by greenery felt welcoming, as was finding my name on my room door and activity-themed gifts on the bed. The bucolic view contrasted well with the simple, clean interiors, perfect for the week ahead.
Slowly but surely our group of five bonded. We were a mix of professionals, aged 45 to 55, some parents, some not; some regular exercisers, some not. The Body Retreat attracts everyone from celebrities to high-functioning professionals and retired grandmothers - women willing to spend a lot of money, time and effort on their mental and physical health.
We got to know each other at mealtimes, during walks and floating in the pool, revealing bits about ourselves, creating our own in-retreat jokes along the way. The friendships formed are your support as you experience a complete change in routine and food.
Each night the following day’s routine was chalked on a blackboard. And so began a routine of early morning workouts, mid-morning hikes, workshops and classes. No decisions to be made, just follow the board. As an indecisive person, I found some comfort in this new streamlined life.
“Learning to breathe through the shock of a cold-water bath in mid-winter and sitting there for three minutes was a game-changer”
We were given a tracker to note how we felt. I’ll admit to not filling it in as much as I could have, feeling similar on most days. Sluggish in the morning, better after workouts and always first to arrive at the dinner table.
I’ll never be a morning person, so going straight to a 7.45am workout on an empty stomach was hard to get used to. We’d check in on each other before Julie’s playlists spanning rock to R&B ramped up, sharing weird dreams that seemed to intensify as the week progressed (Lenny Henry kissing me stood out).
The retreat hosts have their own strengths - I loved working out with Julie, a down-to-earth former semi-professional footballer, PT and dog lover. The very sweet black Spockers, Bella and Bailey, join us on all walks. Meanwhile, her retreat partner Juls is a powerhouse, owner of multiple degrees and two conscious cookery books, and runs menopause-related workshops, ranging from sleep techniques to what to eat and CBT.
Our first morning workout featured weights, which I love and use regularly. Julie took us through three workouts using dumbbells; later she’d change to kettle and barbells. I loved this – many women shy away from heavier weights in gyms, and she helps shift this fear. Other mornings we’d do SIT exercises which are great for menopausal women as they use the glucose created for the next burst of energy, rather than stored on the stomach. We’d alternate the morning routines, focusing on bone strengthening stomping on alternate days. Every workout includes pre- and post-stretching; some days we’d do a full stretching class on the yoga mats after a longer hike.
Our first ‘caffeine hit’ – a 15-minute pre-breakfast appreciation of a cup of black tea or coffee – came with an explanation of why they choose the brands they do and how there are hidden dangers in a seemingly innocent tea bag – bleach and sugars, in some cases.
Each breakfast, lunch, dinner and snack were different with no repeats (even though I could have had the creamy and fragrant chai latte smoothie every day). Juls goes to great effort to whizz up protein-packed rainbow hued dishes that tick the nutritional boxes with leafy greens, colourful vegetables, nuts, seeds, meat, fish and tofu. Everything is as organic and ethically sourced as possible. I also loved the kipper cake, made from undyed filets, served with leafy greens sprinkled with seeds and sauerkraut.
I’ve always eaten quickly, knowing it wasn’t good for me but not quite why. Jul’s description of what happens to a humble piece of broccoli, for example, getting lodged in our gut lining was all I needed to hear. We’re told that each small meal should take 15 minutes, putting down our knife and fork after every mouthful and chewing for up to 30 times. We also learned to smell each dish before eating to activate the enzymes that break down food.
Make 2025 the year you keep your New Year Resolutions to get healthy, lose weight, kick sugar or handle the menopause.
Aside from eating, my favourite pastime was the long rural walks past ancient trees and woolly sheep. Whatever the weather, I loved spending time outside.
After each hike we’d have a little spare time, to check emails or read before lunch followed by a workshop or class. Early in the week, Kathy’s softly spoken mentoring in the ways of the pelvic floor included diagrams and potential changes as the oestrogen leaves the body. We loved her gentle but knowledgeable teaching as well as an afternoon lay down on the mats practising ‘elevator’ and other pelvic floor lifts.
Another day, Dr Monica talked to us about the effect of hormones, from oestrogen to cortisol and thyroid; HRT, CBT and natural remedies to balance hormones, which I was most interested in. She ended the session with wise words on the new stage of life women enter post-menopause, framing it positively as a time of wisdom.
Kate’s nutritional therapy discussion on symptoms of the menopause, what causes them and how to support our bodies with goodies such as leafy greens and meat, nuts and linseeds exercise and mindfulness. Nadiya’s yoga breathwork session ended with our legs up, lavender and flaxseed-filled silk masks over eyes and throws keeping us in a lovely state of relaxation.
Zumba and aqua aerobics lifted the spirits on a day I was struggling with tiredness, helped by a teacher whose children’s tv presenter energy levels lifted our spirits.
With such a rich combination of workshops, treatments and activities, you’ll find at least one that resonates. While the three small meals a day ethos was hard at times, the conscious eating cured my IBS symptoms, and my laptop is crumb-free as I no longer eat my lunch over it.
