Mensrual solutions that work for you

BALANCE is the new mission for each woman in the modern, fast-paced world. But what does it mean? While balance means something unique and intimate for every one of us, I am confident we all want to be healthy, full of energy, happy, and satisfied with our lives, don't we?

But how to get there? How can a busy modern woman find time for herself amid busy family and career commitments? Chronic stress, constant lack of time, and superwoman expectations have resulted in the search for instant solutions in the shape of quick-fix diets and medications. The centuries-long stigma around the menstrual cycle led to misinformation about hormones. The result? A hormonal crisis that we now face as women.

Modern women face an epidemic of hormonal imbalance. Yet we are led to believe that feeling cranky, sleepy, overweight, and experiencing menstrual pains, discomfort, and irregularities are a normal part of our lives.

Unfortunately, this way of thinking means many women grit their teeth through their monthly problems. But it shouldn't be this way. You should never settle for anything less than fully alive and happy.

I am here to show you that you can feel great, whatever your age or circumstances. I have helped many women transform hormonal problems using simple yet powerful techniques. And I want to show you how you can take charge of your hormonal health.

I understand you. I'm here for you. I will be by your side to meet the new you.
Certified Nutrition Therapist in Hong Kong

Hello, I'm Katia, a Nutritional Therapist and female health specialist.

By turning to nutritional therapy, I have changed my life and now feel better in my forties than I ever did in my twenties.

Now, my mission is to help women struggling with their menstrual issues, an ever-expanding waistline, and a lack of confidence find their personalised formula to break through what is holding them back.

I'm not here to offer you another diet. I'm here to show you a way to live and eat for yourself and your health without worrying about what everyone else is doing. I am here to give you a chance to become the best version of yourself!

Take the next step by booking the free review call below, and let's talk about what you need to start your transformation and learn to love your body - and your life - again.

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What does a healthy menstrual cycle look like?

The ordinary woman has around 450 periods in her life, meaning she bleeds for six to seven years. Despite this, most women have little knowledge regarding their period and what is healthy. More than 70% of women think premenstrual symptoms and period pain are standard parts of being a woman. But are they right? Of course, not! Far too often, what is COMMON is passed off as NORMAL.

If you are healthy and your hormones are balanced, your periods will come without pain or mental, emotional, or physical changes.

Your periods should be between 4-6 days (±2 days) and bright red (like cranberry red) in colour, indicating a healthy oxygenated and nutrient-rich endometrial lining that would have supported a pregnancy if an egg had been fertilised. You may say it's irrelevant as you are not looking to get pregnant. But women need a healthy menstrual cycle not just to get pregnant but for their overall health and longevity. Think of the menstrual cycle as a monthly report card of your overall health. All symptoms and experiences around your monthly cycle indicate how your hormones are functioning and your body is feeling.

When do you need menstrual solutions?

Suppose the symptoms listed below are familiar to you first-hand. In that case, it's a sign from your body that an underlying cause or hormonal imbalance needs addressing, and you may benefit from the menstrual solutions I offer below.

If you have an irregular menstrual cycle

Never know when your period is coming? Does it seem to show up whenever it pleases? Then you may benefit from irregular menstruation solutions.

If your period is too heavy

Needing to change a tampon or pad every hour, seeing giant clots in your menstrual blood, or feeling like your period goes on indefinitely is not a normal part of having a period. These heavy-period solutions will help you.

If you have PMS cramps before your period, PMS breast pain, nipple pain, or any kind of pain before or during your period

How to reduce menstrual cramps? How to get rid of menstrual pain at home? Is it normal that pain is heightened during the period? Painful-period solutions may benefit you if you are searching for answers to these questions.

Your period is absent altogether

Menstrual bleeding is an indicator of women's health. We must stop thinking of our period only relating to our ability to get pregnant. Think of your period as a vital sign of how well your body is functioning. If you need guidance to bring the period back into your life, below are some absent period solutions - things you can do today to restore the absent menstruation.

Continuous bleeding for more than seven days

Continuous bleeding is abnormal, and you should seek medical advice as soon as possible to rule out any serious issues

Do any of the above sound like you?

Don't worry if your periods are not healthy. It simply means a hormonal imbalance needs addressing. It is time to stop putting up with the menstrual discomforts and explore and address the underlying cause. I'm here to be your guide on this journey to happy, balanced hormones!

Menstrual solutions

If the symptoms I've mentioned are familiar to you, here are the best period solutions you can use today:

Irregular periods solutions

Also known as oligomenorrhea

If your period shows up whenever it pleases, simple changes to your diet and lifestyle can make a big difference in normalising your cycle. Below are solutions for irregular menstruations you can implement at home:

A good night sleep
Sleep at least 8 hours a day. During sleep, your brain and body are recovering.
Reduce stress

Try to reduce stress by practising yoga and meditation. If you are not ready, start by spending time in nature, and you will see what a positive effect this can have on your hormonal and menstrual health.

Nutritious, balanced diet

Very often, menstrual irregularities may be caused by unhealthy eating habits. A nutritious, balanced diet is a great place to start to resolve nutrient depletions and support hormone balance. Eliminate processed foods that might be messing with your hormones. Instead, focus on "whole foods", which means foods that don't come in a box or package. Add more colourful vegetables, fruits, quality protein, and healthy fats to balance your blood sugar and supply your body with the building blocks to create hormones. Also include fibre and fluids to get your gut moving. A qualified nutritionist can help you support your body with targeted vitamins, minerals, and herbs based on your unique needs.

Note: while all the above solutions are safe to use even when pregnant, do rule out pregnancy if your period is late.

Painful period solutions

Also known as dysmenorrhea

Painful menstrual cramps affect between 45 and 95% of menstruating women. These can be caused by hormonal imbalances (e.g., excess estrogen levels) or an overproduction of inflammatory molecules in the body, leading to increased uterine contractions.

What is the best solution for you if you are experiencing menstrual pain before or during your cycle?

Start an anti-inflammatory diet

Start an anti-inflammatory diet. What does it mean? Add vegetables, berries, oily fish, healthy fats like nuts, seeds, avocado, olive oil, lean sources of protein, and whole grains. Such a diet also minimises added sugars, processed foods, and vegetable oils (such as sunflower oil) that can trigger or worsen inflammation.

Add omega-3 fats

Add omega-three fats - healthy anti-inflammatory fats found in oily fish, such as salmon, mackerel, sardines, flaxseeds, walnuts, and chia seeds. These can alleviate PMS's physical and emotional symptoms and may help reduce cramping.

Eat magnesium-rich foods

Fill your diet with magnesium-rich foods, such as spinach and other green leafy veggies, to help reduce muscle tension.

Massage with magnesium oil

You can also try massaging magnesium oil into your abdomen to help alleviate menstrual cramps.

Manage stress
Stress can increase the risk of cramping. Decrease stress by such techniques as breathing, meditation, journaling, or simply spending time in nature.
Minimise exposure to hormone-disrupting chemicals

Minimise exposure to chemicals that may disrupt your hormonal balance. Replace plastic bottles and containers with glass or steel ones. ​​Reduce your canned food intake or look for BPA-free cans. Replace self-care and cleaning products with natural alternatives free from endocrine disruptors.

Heavy periods solutions

Also known as menorrhagia

If you change pads or tampons every hour because of excessive blood discharge or feel like your period goes on indefinitely (more than seven days), try the below heavy menstrual flow solutions to support the nutrients your body loses during menstruation:

Eat Iron-rich foods

Add iron-reach foods to your diet to help replace iron lost during menstrual bleeding. Red meat, liver, and green leafy vegetables are excellent sources of iron. Avoid caffeine and eat vitamin C-rich foods (such as citrus fruit and leafy greens) to aid iron absorption.

Focus on getting your B Vitamins

Eat foods rich in vitamins B6 and B12 to boost your energy. Animal products, especially meats, are rich in vitamin B12. In addition to meat, B6 can also be found in green leafy veg. If you are vegetarian, talk to your nutritional therapist about supplementing these essential vitamins.

Eat oily fish

Eat more oily fish, such as sardines, salmon, or mackerel. The healthy fats in such fish may help address the pain associated with heavy blood loss.

Reduce exposure to hormone-disrupting chemicals

Minimise exposure to chemicals that may disrupt your hormonal balance. Replace plastic bottles and containers with glass or steel ones. ​​Reduce your canned food intake or look for BPA-free cans. Find safe alternatives to hair products, cosmetics, and cleaning products, as these are often filled with endocrine-disrupting chemicals.

Absent period solutions

Also known as amenorrhea

Unless you are pregnant or have gone through menopause already, if you are missing a menstrual period or didn't yet have a period by age 15, below are solutions for amenorrhea.

Adopt a nutritious diet

A nutrient-filled, balanced diet is the best way to support hormonal balance. Avoid processed foods. Eat plenty of vegetables, berries, quality protein, and healthy fats to supply your body with the building blocks to create hormones. Also include fibre (such as vegetables and wholegrains) and drink 2 litres of water daily to move your gut. A qualified nutritionist can help you support your body with targeted vitamins and minerals based on your unique needs.

Manage stress

Stress can cause a delay in ovulation and hence your period. Find ways to manage stress. It can be meditation, listening to music, or some yin yoga. I find that a simple breathing exercise can make a world of difference to how your body perceives stress. Don't underestimate the impact of such simple practices.

Get enough sleep
Make 8 hours of sleep a constant of your life. Because only during sleep do the body and brain have enough time to recover.
Try seed cycling

Try seed cycling, a hormone-supporting practice of eating specific seeds during two main phases of your menstrual cycle. How does it work? You eat 1-2 tbsp of pumpkin and flax seeds daily during the first 14 days of your period. Then during the second half of your cycle, you eat 1-2tbsp of sunflower and sesame seeds.

Ensure you are not undereating and over-exercising

Ensure you are not undereating and over-exercising, as both of these are a stressor for the body. Sometimes, just an extra 300 kcal a day is all it takes to induce menstrual recovery in exercising women!

Continuous menstrual bleeding

Continuous bleeding is not normal uterine bleeding. It can result from hormone imbalance, endometriosis, or other illnesses.

  • You must seek help from a medical doctor to rule out several possible severe conditions that may lead to continuous bleeding
If any of the above sound too familiar, your periods are not healthy, and your hormones are not balanced. But this is not a verdict. It's just a reminder that it's time to take care of yourself.

It's not normal to have horrible periods, and you don't have to endure them. Instead, you should explore the underlying cause of hormonal imbalance that needs addressing. As a professional nutritional therapist, I am here to help you to find the best solutions for your period problems and guide you to happy, healthy hormones.

What about PMS breast pain? Does it bother you?

Women commonly feel tender, achy, heavy, burning, sore breasts or nipple pain during the premenstrual period.

And just like other symptoms of PMS, I want to tell you that it is not normal.

Let me explain: breast tenderness and pain are another way your body communicates about an underlying hormonal imbalance.

Estrogen dominance is usually the culprit at play, causing an increase in fluid and swelling in your breasts. This imbalance in oestrogen and progesterone is another cause of other symptoms like cramps, headaches, PMS chest, and back pain which many women experience a week before their menstruation.

PMS breast pain solution and home remedies:

  • Decrease your intake of added sugars, as these can worsen hormone imbalances and breast tenderness before the onset of your period.
  • Drink at least two litres of fluids daily (only water and herbal teas count towards this amount). And include plenty of fibre found in foods like vegetables, beans, pulses, fruit, nuts, and seeds to get your gut moving. These simple steps can help the body dispose of the excess oestrogen.
  • Ensure that your daily meals include such veggies as broccoli, cauliflower, and kale - all cruciferous vegetables that help the liver process oestrogen.
  • One more natural way to help reduce the impact of oestrogen and assist with its elimination is to consume two tablespoons of freshly ground flaxseeds daily. Try adding ground flaxseeds to your porridge or smoothie as an easy way to incorporate it into your daily meals.
  • Try adding such phytoestrogens as tofu, tempeh, and miso into your daily meals and see their hormonal balancing ability for yourself.
A nutritious, balanced diet is a great start to resolve nutrient depletions and support hormone balance while eliminating foods that might be messing with your hormones. Eat plenty of vegetables, quality protein, and healthy fats to balance your blood sugar, support the liver in its detoxification work and supply your body with the nutrients needed for healthy hormones.

All my recommendations are based on my professional qualifications in nutrition and my experience in guiding women to achieve menstrual health. If you wish to receive personalised recommendations based on your unique health goals, book a free hormonal review with me or contact me for more information.

Hormonal imbalance

Revealed: The Secret to Happy Hormones

What if you could support the health of your hormones without adding stress to your already busy life? I’ve got you covered. In this free e-book you will learn the one dietary trick that will have a big impact on your hormonal health. Get access now!

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