Menstrual cycle

Iron: Lifestyle & Dietary Tips

Baby on Board, Digestive Health, General Health, Iron mineral health, Menstrual cycle, Trying to Conceive, Women's Health

Iron: Lifestyle & Dietary Tips

By Miranda Myles|2024-05-19T00:22:01+00:00June 14, 2023|Baby on Board, Digestive Health, General Health, Iron mineral health, Menstrual cycle, Trying to Conceive, Women's Health|

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What is period flu? Hormonal imbalances may influe

What is period flu?
Hormonal imbalances may influence the aches and fatigue before your period. Period flu isn’t the actual flu. It’s a type of premenstrual symptom (PMS), which can seem similar to the flu.

PMS symptoms can start any time after ovulation and before your period starts. For most, symptoms kick in a few days before their period and go away once it starts (It can be helpful to keep a period diary to track your symptoms).

The increased levels of prostaglandins at this time can also influence some of these symptoms. Prostaglandins are hormone-like substances in the body that trigger your uterine muscles to contract so the uterus sheds its lining during your period. High levels of prostaglandins are associated with painful cramps, and can cause abdominal cramping and diarrhoea. Because they're inflammatory compounds, prostaglandins can also increase inflammation in your body leading up to your period, which, in turn, can trigger those flu-like symptoms.

An association between oestrogen, histamine, progesterone and also cortisol, can further increase the symptoms of flu at this time.

If you have histamine issues, you probably have issues with high levels of oestrogen, which then can contribute to the flu like symptoms.

What you can do:
1. Have this investigated by me, if you suspect this is happening to you, let’s look at why.
2. Reduce inflammatory food - such as gluten, sugar and reduce dairy.
3. Increase leafy greens and vegetables in your diet.
4. Managing stress - mediation, yoga, journalling, counsellor, deep belly breathing.
5. Improving sleep hygiene at home.
6. Consistent movement/exercise.
7. Eating breakfast, with protein in every meal.
💙Julia x

The beginning of a new year, birthdays, weddings,

The beginning of a new year, birthdays, weddings, wanting to lose a little weight all seem like the ideal reasons to do a ‘detox’. Detoxification, or a full-body detox diet is a popular thing to do. It suggests that by doing a specific diet, or action it will help rid your body of ‘toxins’. But before you decide to venture on a 5 day detox juice diet, read this.

The body has an excellent “detoxifying system” and is able to detox unwanted ‘substances’ itself already. Amazing. Right? Your liver, kidneys, digestive system, skin, and lungs are all part of this.

What we CAN do, is optimise your body’s natural detoxification system.

A better way to reset yourself, regardless of your motivation, is to first focus on eating a balanced diet
1. Limit alcohol and caffeine
2. Focus on quality sleep
3. Drink 8 glasses of water daily
4. Reduce sugar, processed food and drinks
5. Increase your vegetable and leafy green intake to 5 cups daily
6. Stay active - move daily
7. Switch to natural cleaning products and natural body care products
8. See a qualified health care professional for specific dietary support and nutritional supplementation based on your health and pathology test requirements. This allows the right medication and dietary support, a bespoke treatment to be developed, just for you.

These steps alone will offer space for your body to do what it does naturally, to detox. Does that mean you can’t have a juice? No by all means have a juice, if you would like one. I just don’t think you need to feel cranky or hungry! 😊💙 Love Julia x. @healthgoalswithjulia

Hormonal changes can leave you feeling ‘blah’

Hormonal changes can leave you feeling ‘blah’ and not yourself.

3️⃣ minerals you need:
There are many depending on your therapeutic requirements. Which can be determined by a consult.
My top 3 tips are: magnesium - as it can normalise the action of different hormones on your nervous system. When stressed your body pees out magnesium to rev up your nervous system in preparation of the stress.
Vit D levels are generally low in Australia due to our sun protection habits. Vit D is required for a number of actions in your fertile health journey.
Probiotics can help to reset gut issues. Excess wind, grumbling in the stomach, or feeling off with some foods. Stress can change the gut function (if symptoms persist pls see a healthcare professional).

3️⃣ lifestyle tips:
Resetting your nervous system. Those that see me know I talk about the vagus nerve. parasympathetic and sympathetic nervous system a lot! Best way to activate this is with deep belly breathing; singing at home, in the car or shower, anywhere really. Walking in nature, yoga and/or meditation.
How in this lifestyle of ours do we curb our cortisol? We can’t always remove stress from our life so the next best thing is to try and create ‘space’. With some of the tips above in resetting nervous system. Nutritional support and making an appointment so we can assess your individual needs with your stress response. Whether this is your thyroid, adrenals or cortisol response.
Sleep hygiene is such an important factor to your day, or end of day. No devices an hour before bed. No tv an hour before bed. Reduce harsh lights and pop on a lamp. I want to promote your melatonin to increase at night. And in the morning I want to increase your cortisol. Upon waking, open all blinds, tell your brain it’s morning, go for an early morning walk. Eating protein regularly in every meal is beneficial as it signals the clock genes to regulate insulin and your metabolism. Love Julia 💙 @healthgoalswithjulia

The most common statement we hear in clinic with p

The most common statement we hear in clinic with patients is: ‘My period is normal, isn’t this what everyone experiences?’. Interestingly, No. Your symptoms may be common and your bff, sister, colleague are feeling the pain too. But doesn’t mean you need to. Your symptoms and signs are a reflection of your hormonal fertile health (fertile health does not mean just for pregnancy- ultimately for pregnancy if you desire). Fertile health means the health of your ovulation and your bleed. Where is your cycle at?🩸

Implementing change:
* Eat regular meals, including breakfast that consists of protein, good fats and carbs (veg and fibre). Check out Mediterranean diet guidelines.
* Decrease coffee and alcohol.
* Drink more water.
* Exercise is great but constant movement through your day is better. How often do you move if you have been sitting at your desk all day at work?
* Regular sleep hours where possible.
* Reduce anti inflammatory foods such as gluten, sugar. Try it and see if you feel better.
* Manage stress. What are you doing to help the stress impact on you? Meditation, counselling, journaling, playing music?

Always check with a healthcare professional with any symptoms you may be experiencing that you’re not sure of 😊
💙 Julia xx
@healthgoalswithjulia

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