Lucy Miller: My Toolkit As I Turn 50
On Hormones…
For many women, hormones are the headline and, for me, they were the most obvious place to begin. Perimenopause arrived in my mid-forties and, nearly five years on, I’m still riding the rollercoaster it brought with it. With around 13 million women in the UK currently peri- or post-menopausal – roughly one in three – the conversation has never been louder, yet tailored guidance is still lacking.
My GP explained the NHS typically focuses on symptoms rather than testing when prescribing HRT, which for many women can be incredibly effective. But as a nutritional therapist trained in functional medicine, I wanted a deeper understanding of what was shifting internally. I completed the DUTCH test with hormone expert Pippa Campbell – an in-depth assessment of how your body produces and metabolises hormones – and the insight was transformative. The detailed analysis, paired with a personalised plan for nutrition and supplements, has been the single biggest factor in helping me feel more informed and more in control.
On Nutrition…
As I’ve approached 50, my approach to nutrition has become simpler, more consistent and much more focused on what genuinely supports me day to day. Hormonal changes, digestion and metabolism all evolve with age, so I’ve learned to be more intentional about how I structure meals and where I get key nutrients from. Protein has become the focus – not as a trend, but because it supports strength, energy, hormone balance and skin health. Including a good source in every meal has made a noticeable difference to how satisfied and energised I feel – my go-to sources are salmon, chicken, eggs, Greek yoghurt and tofu. It’s also shifted the way I think about building a plate: protein first, then colour, fibre and healthy fats.
Blood sugar balance plays a bigger role for me now. Pairing protein and fibre, avoiding long gaps between meals and being more mindful of refined carbohydrates have helped keep my energy steadier and my mood more consistent. Small changes – like not skipping breakfast or adding lentils or beans to soups and salads – have had a real impact.
Digestion also feels more important at this stage. As our bodies change, so do digestion and gut bacteria, and I’ve found supporting digestion through food makes a difference. I include fermented foods like kefir and sauerkraut, slow down when I eat and make sure I’m drinking enough water, especially when travelling or under pressure – I add Ancient + Brave True Hydration when needed.
On Supplements…
Alongside food, supplements have become a practical way to support areas that feel more relevant at this stage of life – especially energy, sleep, cognition and stress. I don’t take everything at once and I review what I’m using regularly; for me, supplements work best when they’re targeted and purposeful rather than overwhelming. I take a daily multinutrient that includes B vitamins – Cytoplan 50+ – and Bare Biology magnesium glycinate for mood, focus and overall energy. Collagen has also become part of my routine, especially as oestrogen naturally declines and impacts skin, hair, joints and even the gut. I take Ancient + Brave True Collagen.
For stress and cognitive clarity, I rotate adaptogens like L-theanine and ashwagandha depending on what the week looks like – I’ve found them helpful when life is busier or more mentally demanding. Artah Enhanced Nootropics is a good place to start. To support brain health and focus, phosphatidylcholine and lion’s mane have been useful additions, particularly on days that require more concentration – try Hifas Da Terra MicoLeo, it’s one of the highest-quality formulations available.
NAD supplementation is something I’ve incorporated more recently. Levels decline significantly as we age, influencing recovery, stamina and cognitive function. It’s a tricky nutrient for the body to absorb when taken orally, so I go for an IV drip or shot at Get a Drip on High Street Kensington or the King’s Road.
Supporting gut health has also become part of my approach, as beneficial bacteria naturally decline in midlife. Probiotics, alongside fermented foods, help maintain digestion, immunity and overall wellbeing. A broad-spectrum formula like Wild Nutrition Multi-Strain Probiotic or Epetome’s Pre + Probiotic are my formulas of choice.
On Movement…
Fitness in your 40s and 50s doesn’t require an overhaul, just a clearer strategy. Muscle mass naturally declines after 40 and research consistently links strength to longevity. For me, movement is no longer just about fitness – it’s about confidence, stability, emotional resilience and staying present. Strength training is now a constant in my week – lifting to support muscle, hormones and bone density, and always with proper oversight to protect posture and prevent injury. I go to Toniq in Bath and love Third Space when I’m in London. Hot yoga has surprised me the most; I never connected with yoga, but the heat element changed everything, helping calm my nervous system and restore balance in a way that felt both physical and mental. I go to Yoga Cave in Bath once a week.
I’ve also gone back to playing netball socially – something that brings joy, nostalgia, community and that feeling of switching off completely.
On Health Checks…
Turning 50 opens the door to a new phase of proactive, preventative healthcare. Breast screening is offered every three years from age 50 to 71; cervical screening continues every five years; and bowel cancer screening is now being expanded to include those 50 and over – home test kits can be requested if they don’t arrive automatically. DEXA scans aren’t routinely offered but may be available depending on risk factors like family history or early menopause. Thyroid function testing isn’t automatic either, but persistent fatigue, weight shifts or brain fog are reasons to request one.
I also stay on top of vitamins D and B12 – deficiencies are common in the UK and both are vital for mood, immunity and energy – and monitor blood pressure and cholesterol via routine GP health checks. Both Medichecks and Randox do simple pinprick blood tests you can do at home to check your levels.
On Oral Health…
Oral health may seem like an odd one but it’s the overlooked marker of ageing. Teeth and gums can, of course, visibly age you but what’s happening in your mouth can also reflect what’s happening elsewhere in your body. Teeth shift over time – mine certainly did – and in my late 40s I chose Invisalign to correct this. The change is subtle yet significant, not just in appearance but in the ease of maintaining oral health. Gum recession, bone loss and changes to the oral microbiome can impact everything from inflammation to cardiovascular and cognitive health. I now use Super Teeth oral probiotics and Prebiotic Soft Floss, and supplement vitamin D3 with K2 in the winter months – essential not only for immunity and mood but for directing calcium to the bones and teeth where it belongs.
Visit LucyMillerNutrition.com
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