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Month: September 2018

Do you have a normal period?

Who knows a normal period feels like?

 

In my work with women of different walks of life, I see a general perception that periods are supposed to be painful, emotional and annoying.
It’s frustrating because periods don’t have to be this way!

 

A healthy period should be relatively pain-free, apart from a few aches, non-disruptive and generally an event that you notice every month, but one that doesn’t cause a huge amount of upheaval.

 

So what is a normal period?

 

Here are 5 questions to ask yourself to figure out what’s going with your period.

 

1. Am I in a lot of pain?

A painful period is a sign that something else is going on, especially debilitating pain.

 

2. Am I bleeding heavily for my whole period?

Generally speaking, the first and second days of a period are the heaviest.

 

3. Am I bleeding for more than 7 days or less than 3 days?

Menstrual bleeds are generally between 3 – 7 days long. Anything shorter or longer can be a sign of hormonal imbalance, nutrient deficiency or a symptom of another issue.

 

4. Do I have heavy clotting?

Heavy clotting is generally associated with heavy bleeding and can be linked with another issues such as endometriosis, fibroids, polyps, PCOS, ovarian cysts or hormone imbalance.

 

5. Do I get very, very tired and lethargic for my entire period?

It’s normal for energy levels to dip in the first few days of a period. They’ll start to rise again towards the end of a period as the body moves into the follicular phase of the menstrual cycle. If energy levels stay low, with a feeling of lethargy and sluggishness, that can be a sign of nutrient deficiency or hormonal imbalance.

 

Do you want to talk more about what’s going on with your period? Get in touch for a free 30 minute hormone & menstrual health review to talk about what’s going on with your menstrual cycle.

 

Le’Nise Brothers is a nutritional therapist, women’s health coach and founder of Eat Love Move.

 

Le’Nise works primarily with women who feel like they’re being ruled by their sugar cravings, mood swings and hormonal acne & bloating.

 

They want to get to grips with heavy, missing, irregular & painful periods, fibroids, PMS, PCOS, endometriosis, post-natal depletion and perimenopause. 

 

Her mission is for women to understand and embrace their hormones & menstrual cycle!

 

Photo by rawpixel on Unsplash

How does yoga help balance hormones?

How do you feel after you go to a yoga class?

 

Calmer? A bit more chilled out? 

 

Many studies have shown that yoga has calming effects on our nervous systems, hormones and psychological wellbeing, creating a blissed out feeling that lasts well past the end of a 45 minute class. 

 

That calming effect reduces the levels of cortisol in our bodies and takes us out of the flight or flight, stressed state. You know, that frenzied feeling where your never ending to-do list keeps cycling around in your head and you’re doing too many things at the same time. 

 

For women especially, studies show that yoga can improve the pre-menstrual luteal phase, reducing feelings of anxiety, depression and increasing feelings of relaxation and calm.

 

Because yoga is so beneficial in reducing cortisol levels, it can have a positive effect on reducing how we cope with stress on an ongoing basis. 

 

When we can get stressed, our cortisol levels increase, we go into a fight or flight state (think clammy hands, dry mouth, rapid heartbeat and sweating) and this gives our brains a signal that it should make less progesterone and estrogen. 

 

When you’re in the fight or flight state, your brain is thinking – she’s stressed, she’s making loads of cortisol, she’s not going to be procreating any time soon, so I don’t need to make as much estrogen and progesterone. And this leads to hormone imbalance because your body isn’t making the right levels of estrogen and progesterone to keep the reproductive system, moods, energy, bones and skin in balance. 

 

Our bodies desperately want to be in equilibrium and want to get us back to a calm, restful state as much as possible. Modern life makes this hard, so this is where yoga comes in. The combination of dynamic movement and breathing regulates the breath, calms the mind and take the nervous system back to a state where you feel on an even keel. 

 

Breathing helps and there are quite a few specific poses that have a positive effect on the endocrine system – these are the organs that make hormones; the thyroid, the adrenals, the reproductive hormones and of course, the brain. 

 

Watch out for upcoming posts where I break down specific poses that support hormone balance. 

 

What’s your favourite calming yoga pose?

 

Do you want support to balance your hormones, reduce stress and stop mood swings?  Get in touch for a free 30 minute nutrition, hormone & menstrual health review to help clear the confusion.

 

Le’Nise Brothers is a nutritional therapist, women’s health coach, trainee yoga teacher and founder of Eat Love Move.

 

Le’Nise works primarily with women who feel like they’re being ruled by their sugar cravings, mood swings and hormonal acne & bloating. 
 

They want to get to grips with heavy, missing, irregular & painful periods, fibroids, PMS, PCOS, endometriosis, post-natal depletion and perimenopause.  
 

Her mission is for women to understand and embrace their hormones & menstrual cycle! 

 

Research sources:
https://www.ncbi.nlm.nih.gov/pubmed/24298457
https://www.ncbi.nlm.nih.gov/pubmed/25965108 
https://www.ncbi.nlm.nih.gov/pubmed/24138994 

 

Photo by Yayan Sopian on Unsplash

Deep Breathing To Support Hormone Balance

Hormones are a funny thing, aren’t they? 

 

When they’re in sync, we don’t worry about them. 

 

When they’re not, well, it feels a bit like our bodies are betraying us, doesn’t it? 

 

If you’ve been reading along for a while, you’ll know that there’s a lot that can be done to support hormone health  with nutrient dense food and high quality sleep.

 

And what about exercise?

 

Exercise is an amazing form of self-care and stress management that, in combination with consistent sleep and eating habits, can help bring balance to hormones like estrogen, progesterone and cortisol. 

 

And considering I’m more than halfway through my yoga teacher training, it would be remiss for me not to mention the incredible power of yoga to help balance hormones. 

 

The physical practice of yoga is beneficial of course, to help balance cortisol and adrenaline levels, however I really want to share the power of yoga breathing. 

 

Incorporating a few yogic breathing techniques into your day to day life can help reduce stress, which can have a positive effect on hormone balance.

 

Does the breathing technique help to calm you down?

 

 Let me know in the comments!

 

Do you want support to balance your hormones, reduce stress and stop mood swings?  Get in touch for a free 30 minute nutrition, hormone & menstrual health review to help clear the confusion.

 

Le’Nise Brothers is a nutritional therapist, women’s health coach, trainee yoga teacher and founder of Eat Love Move.

 

Le’Nise works primarily with women who feel like they’re being ruled by their sugar cravings, mood swings and hormonal acne & bloating. 
 

They want to get to grips with heavy, missing, irregular & painful periods, fibroids, PMS, PCOS, endometriosis, post-natal depletion and perimenopause.  
 

Her mission is for women to understand and embrace their hormones & menstrual cycle! 

 

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