Top Tips For Period Pain
TOP TIPS FOR PERIOD PAIN
17 / NOVEMBER / 2021
SHEREE'S HEALTH DIARIES
PERIOD CRAMPS ARE COMMON NOT NORMAL!!
As a hormonal nutritionist, this is a conversation and complaint I am having/hearing far too often!
Period pain should NOT be debilitating
Period pain should NOT need medication
Period pain should NOT stop you from living your life to the fullest
And if it is, there is nothing wrong with YOU, it is just your body trying to tell you something! Studies have shown that around 45 - 95% of women have painful periods! This statistic needs to change!
What we want to discover is WHY the body is in so much pain, and what is at the root cause, for that it is best to book a consultation with a holistic practitioner (I am happy to help)...
MY TOP TIPS FOR PERIOD PAIN
In the meantime here are my top 3 tips to help your body be free of period pain (hopefully once and for all)
Magnesium
Adding in a high quality form of magnesium bisglycinate (around 300mg to start), will help mitigate the cramps, as it relaxes the nervous system and relieves muscular tension.
You may have heard of magnesium for preventing or helping with muscle cramps, well NEWSFLASH - your uterus is a muscular organ! Get that magnesium in your body… not just on your period, but all cycle long!
Anti-inflammatory Foods
Foods like ginger, turmeric, salmon, walnuts, avocado, leafy greens and berries are all fantastic for helping reduce inflammation, due to their omega content and/or anti-inflammatory properties including antioxidants
The reason you are getting cramps is often high stress = not enough magnesium = high cortisol = high inflammation to prevent further injury, so adding in these anti-inflammatory foods to support your body can be a game changer.
Stock up on these and find creative ways to your diet throughout your cycle so your body is supporting you all month long, and helps even more around your period.
Organsm
This last one might surprise you, but studies have shown (and in all honesty from personal experience) this one is a goodie that often flies under the radar (hehehe)... if you don’t believe me, then give it a go!
When you orgasm, the body produces hormones such as dopamine and oxytocin which are natural painkillers, that help send extra blood to the uterus to help relieve the period pain, not to mention it is pure bliss right?
Whilst the orgasm may not last forever, the pain relief certainly does last quite awhile, solo or with a partner, it’s up to you!
FINAL THOUGHTS
*This info is not to replace medical advice - but has helped myself and clients from a holistic perspective, be sure to check in with your medical professional or book in to see a holistic practitioner for extra support in this area.
Yours in Health,
Sheree xo
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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The SHW Hormone Balancing Latte Recipe
THE SHWELLNESS HORMONE BALANCING LATTE RECIPE
5 / OCTOBER / 2021
SHEREE HEALTH DIARIES
If you’re looking for a yummy drink, that is not only going to support your hormones, but become your morning coffee replacement, you’ve come to the right place!
When it comes to balancing your hormones, one of the number one things you can do is actually take a break (or completely come off) caffeine!
Why? Well, a cup of coffee is like a cup of cortisol!
Yup, your morning mug that’s ‘getting you through the day’ is probably contributing to your hormones being out of whack. But hey, I’m not here to take your coffee away from you, although I do suggest you try this delicious alternative in its place for 4 weeks and see how the body responds!
ABOUT THE INGREDIENTS
The ingredients in this hormone balancing elixir aren’t all that complicated, in fact, I have kept it super simple because who wants to have 10 different ingredients they have to mix together every day!
The ingredients that I have included however are HIGH QUALITY sources… and therefore it is important that you use a brand you trust or one I have listed below, as it will make a difference to not only the taste, but more importantly the benefits!
- MACA ROOT POWDER (gelatinized)
Originating in Peru, the yellow maca root is the most commonly found form, and is known for its benefits of balancing hormones, increasing libido, helping the body handle stress, and perfect during transitional phases (e.g. during your cyclic years or menopause).
2. ORGANIC CACAO POWDER
Cacao is also derived from Peru (at least the ceremonial and high grades are), and is known for its cognitive benefits, boosting our antioxidants, mental health and response to inflammation which is particularly key in balancing our hormones. It is the perfect substitute for coffee as you still get the little boost of brain powder, but it is also heart opening and doesn’t have the same energy crash!
I use @selenohealth’s chocolate maca powder (use code ‘SHEREE10’ for 10% off) that actually combines both the cacao and maca in one mix, but you can buy both as separate ingredients on their website.
3. DAIRY-FREE COLLAGEN CREAMER
This has been a more recent addition to my hormone balancing latte, and you can definitely make it without it, but I find that it is a delicious addition! Collagen is known in the beauty world for its positive effect on our skin, hair and nails, but even more importantly collagen is incredible for our gut health… which in turn supports our hormones! Not to mention it’s a little hit of protein to keep the blood sugars stable (again, quite the opposite to coffee).
I personally use @doseandco dairy free collagen creamer in my morning mug, they have a variety of yummy flavours, so it’s helpful to mix it up (caramel is my fave).
So there you have it, it’s super simple! All you will need is the above ingredients, your choice of milk and a milk frother (if you have one - otherwise a stove top will do).
HOW TO PUT IT TOGETHER
Ingredients:
- 1 tbsp. @selenohealth chocolate maca powder (use ‘SHEREE10’ for 10% off) or 1 tsp. maca powder + 1 tsp. cacao powder)
- 1 serve of @doseandco dairy-free collagen creamer (flavour of your choice)
- Milk of choice (I personally use unsweetened almond milk)
Method:
1. Add milk into frother and fill to just below max line (or on stove top)
2. Add in the powders and press the button to allow it to mix
** If you are using the stove, make sure it is on low to medium heat and allow the mix to simmer for 5 or so minutes**
3. Pour into your mug and enjoy!
If you do make this, be sure to tag me on social media @shereehannahwellness and let me know what topping creations you come up with, I am always looking for more inspo!
ENJOY!
Yours in Health,
Sheree xo
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Top 3 Tips For PCOS
TOP 3 TIPS FOR PCOS (Polycystic Ovarian Syndrome)
29 / SEPTEMBER / 2021
SHEREE'S HEALTH DIARIES
It’s PCOS awareness month (and I am a little late to the party), but I am here to wrap it up with a bang! So what is PCOS, why does it matter, and what can we do about it!
Polycystic Ovarian Syndrome is something that over 100,000,000 women are affected by, and is therefore considered the most common endocrine disorder in women of reproductive age (endocrine = hormonal system).
It is an inflammatory endocrine disorder that is typically a result of high androgens (and often elevated luteinizing hormone - LH). Essentially both prevent your ovarian follicles (eggs) from reaching ovulation (the release of the egg) or delays ovulation which is why women with PCOS can experience irregular or absent periods.
It also has a significant impact on infertility, which can be heartbreaking and extremely challenging for those diagnosed with this syndrome.
PCOS can also lead to other symptoms including:
- Weight gain
- Acne
- Oily skin
- Hair thinning/hair loss
- Unwanted body hair (on places like face and arms)
WHAT CAN YOU DO TO SUPPORT YOUR BODY
The good news is, there is a LOT you can do to support your body if you have PCOS, to optimise your body for your health, and fertility if that should ever be a goal. In fact, it is a condition that can be reversed and healed!! I’ve shared my top 3 below!
BALANCE YOUR BLOOD SUGAR LEVELS
I have said it before and I will say it again… this is THE number one thing you can do to balance your hormones! Insulin dysregulation or resistance can alter both FSH and LH production and therefore can lead to the CYSTS actually forming on your ovaries.
You want to eat whole real foods that include a high quality source of protein, e.g. lean cuts of meat, high quality fats like walnuts and avocado, and plenty of leafy greens to support your liver and gut health!
Carbs are also essential for healthy hormones, but the quality of carbohydrates are the most important when we are looking at PCOS. So root veggies like potato, sweet potato, pumpkin and wholegrains (preferably gluten free) are going to be your go to’s.
DO NOT USE THE PILL TO MAKE YOUR CYCLES ‘REGULAR’
This is like turning off the smoke alarm without putting out the fire. The pill, or other hormonal contraceptives, only exacerbate the issue further, by shutting down ovulation completely.
It may feel like it is working temporarily, but it is not the solution! Instead, balance your insulin and androgens with the tips above, and keep stress to a minimum, making time for you during your day. Try mediation, journaling, or yoga!
FOCUS ON YOUR CIRCADIAN RHYTHM
As PCOS is an issue of ovulation, and cycles are most often irregular, it is super important that you focus on getting your daily rhythm regular, before you can think about getting your monthly rhythm regular.
As females we have both our circadian rhythm (24 hour cycle) and infradian rhythm (monthly cycle). So, we must first balance one, then the other. One of the best ways to do this is through establishing a good sleep pattern.
Focus on waking and sleeping at the same time every day over the next few weeks to allow the body to bring the circadian rhythm back into balance. It sounds simple, but the body loves the fundamentals, routine and consistency, and without enough or regular sleep, nothing in the body is going to be happy!
@nicolemjardim - Instagram
If you are looking for further resources on PCOS or getting support check out:
The Period Party Podcast
The Book: 8 Steps to Reverse Your PCOS - Dr. Fiona McCulloch
@larabriden
@nicolemjardim,
@drjolenebrighton on IG
Yours in Health,
Sheree xo
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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9 Signs Your Hormones Are Imbalanced
9 SIGNS YOUR HORMONES ARE OUT OF BALANCE
25 / AUGUST / 2021
SHEREE'S HEALTH DIARIES
So, you’ve landed here because you can tell there is something not quite right in your body… you’re experiencing symptoms, but you aren’t too sure what they mean, or what to do about them. Or maybe you’ve been told it’s all in your head (don’t even get me started on this one)
Well, the great news is… You’re in the right place! If you feel like your hormones have gone haywire, then listen up because I am about to drop 9 signs and symptoms that whilst COMMON are not NORMAL and are clear indicators that your hormones need a bit of a reset!
THE SIGNS & SYMPTOMS
1. MOOD SWINGS
Ever acted like a crazy b**** only to find out that you were getting your period the next day (that explains a lot now doesn’t it). Or maybe you’re an emotional rollercoaster for the final two weeks of your cycle and feel like it is totally out of your control.
YUP! This is a key sign your progesterone is deficient, or estrogen is dominating over it, or your stress hormones are running the show!
It might be time to slow down, and maybe look at getting some support from either herbs or supplements (my favourites being Eve Wellness Co. chill pills or period pal) or reach out to a holistic nutritionist (like myself or someone you trust) to get some tailored support
2. LOW LIBIDO
Can’t tell if it’s your partner? Or you? Or maybe your vibrator isn’t even doing it for you anymore… No it’s not because you are female, it is actually because your hormones aren’t happy.
So many women put up with having painful sex, or just don’t feel like having sex at all because their hormones are out of whack. This can often be low testosterone or a lack of ovulation. Try adding in some strength training to your weekly regime to give the testosterone a boost!
3. HEADACHES
These can be a real pain in the butt, especially when you are just wanting to focus! The most common hormonal headaches are the ones you feel down the side of your head… this typically happens in the lead up to your period.
If you get a headache around your forehead it could simply be dehydration, or if it's around the back, check your neck for tension or consider how long you sit behind a screen all day.
Things like B vitamins, turmeric and ginger for a natural remedy or even some yoga or breathing practices to relieve the tension.
4. NIGHT SWEATS
I’ve been here… my partner calls it waking up in Lake Taupo (if you’re in NZ you’ll understand). Honestly, aside from being embarrassing, it is actually a nightmare because your sheets get drenched, you get cold and it interrupts your sleep which if you’re anything like me… does not make for a happy human!
Night sweats commonly come about in the lead up or during your period, and can be because estrogen is dipping too low (or is already too low). There are a number of things you can do to boost your estrogen levels, but first you want to make sure that is the root cause. I suggest getting some blood work done for your liver and kidneys and/or getting a hormone test done (my friends at Eve Wellness Co. do an awesome testing kit)
5. FOOD CRAVINGS
How many times have you reached for the block of chocolate, been craving carbs and sweet foods only to find out that HELLO you’re bleeding a few days later. Food cravings are a sign your hormones are imbalanced because we often crave these sorts of foods when our body is overworked or stressed.
This ultimately leads to a magnesium deficiency and this is why CHOCOLATE is often the go to (it contains magnesium), except we don’t really get it in the quantities we need, the blood sugars go crazy because of the excessive sugar intake and our hormones go into haywire even more!
To prevent this, get yourself a good quality magnesium, I love the one from BePure - it’s called Magnesium Restore, it’s a great starting point!
6. ACNE
The dreaded spots that appear either all month long at different areas around your face, or pop up to say hello on your chin as a reminder that your period is due. Both are a sign of hormonal imbalances, finding out what that imbalance is, is the real key!
It can be anything from high testosterone, high cortisol or high insulin or even an estrogen dominance. The first place you want to start when it comes to acne though is to make sure your diet is balanced… look at removing dairy and sugar or at least minimising them and see if this makes a difference, they are most often the main culprits.
7. INSOMNIA
Now, I am a GRUMPY human if I do not get my sleep, and I am fortunate enough not to have experienced insomnia apart from the odd night here or there. But having it chronically can take a massive toll on your health!
Sleep is literally the foundation to your health! Poor sleep = poor health = imbalanced hormones! Insomnia is different for everyone, but can be because of low progesterone, or too much cortisol (or both). If you are struggling to sleep I recommend adding in that high quality magnesium from BePure mentioned above, and if you need further assistance… flick me a message on IG! I’m here to help!
8. TIREDNESS + FATIGUE
Whether it is chronic or just varying day to day, fatigue and tiredness can really hinder all aspects of your life, whether it’s getting your exercise in, focusing at work or not snapping at your loved ones… it is important that we wake up refreshed and have stable energy levels throughout the day!
Most commonly, I see elevated cortisol levels or symptoms of adrenal fatigue in the clients that come to me overly exhausted. When this is the case, it sounds so simple but the best thing you can do is rest. There are plenty of supplements and dietary options too, but start with finding some time for self-care and extra sleep and notice how much more that helps!
9. WEIGHT GAIN
Oh the joys of the stubborn weight that just won’t shift :( it really sucks! I feel you! No matter how little you eat, or how much you exercise, the weight still doesn’t budge… this is often a sign that there is something deeper going on that isn’t being addressed.
From a hormonal perspective, this can look like elevated cortisol levels (weight around the stomach mostly), elevated estrogen levels (weight around the hips and thighs), unstable insulin levels (weight everywhere, especially on the triceps).
The key thing to do here, is to actually make sure that you are eating enough. The more you restrict yourself the more weight your body will hold. Stick to a wholefoods diet, reduce processed foods and focus on nourishing your body!
BALANCING YOUR HORMONES
Now you have a starting point for any of the symptoms you are experiencing when it comes to hormonal imbalances! However, balancing your hormones is a journey! If you are wanting a step by step guide to bring your hormones and body back into balance I suggest you check out my 12 week program - Reclaim Your Radiance for a long term solution!
Yours in Health,
Sheree xo
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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