Blog

The 2018 Eat Love Move Happy Hormone Holiday Gift Guide, Part 1: To Go Plastic Free (Or Just Use A Little Bit Less)

Two weeks until Christmas! Are you ready? I’m not… at all. I’m going to be doing a lot of last minute shopping this year!  For those of you that are on the last minute shopping vibe like me, I’ve put together a few gift guides […]

Acne? But I’m not a teenager!

Adult acne. An oxymoron? No, unfortunately not.   It’s something that afflicts more and more adult women as we move from our teens and 20s into our 30s and 40s. In the UK, nearly 90% of teenagers have acne and half of them continue to […]

Six ways to improve your health and wellbeing for free (or close to it!)

 

Fancy powders and expensive exercise classes are great, but you don’t need these to be feel or be healthy. I worry that people feel like they can’t be healthy unless they have a lot of money. It doesn’t have to be this way!

 

Here’s the thing: there are loads of things that can be done for free or not that much money that can contribute to your health and well-being.

 

Here are six things you can do to improve your health and wellbeing that are free (or close to it!)

 

  1. Eat more vegetables. Farmers markets and market stalls have a variety of veg that doesn’t need to cost the earth.
  2. Get more and better sleep
  3. Move your body everyday
  4. Breathe
  5. Get rid of emotional vampires
  6. Drink water

 

How many of these do you do each day? Check out my IGTV video where I go into detail about each point. 

 

Do you want to talk more about your health and wellbeing? Get in touch for a free 30 minute hormone & menstrual health review.

 

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 Bruno Nascimento on Unsplash

Is wellness for everyone?

I worry that many people feel health and wellbeing isn’t for them because they don’t have a lot of money for expensive ingredients, classes, crystals or workout gear. Or they don’t see anyone that looks like them speaking about health and wellbeing topics that are […]

Happy gut, happy hormones!

How much do you know about what’s going in your gut?   We have millions of microbes there, including bacteria, viruses and fungi. All of them have a good and bad element and they have an impact on our physical and mental health.   Our […]

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 […]

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 […]

Going back to basics with nutrition.

big green salad

In my conversations with women from all walks of life, I often get asked about food and what to eat.  Not surprising, considering my profession 🙂

 

The question I get asked the most is usually phrased something like this: “what should I eat / what shouldn’t I eat / just tell me what I should be eating!”

 

There are so many different approaches to eating out there that all seem to be ‘the right thing to do’, from veganism to paleo to keto to 5:2 to low-fat to even just the idea of  ‘eating everything in moderation’.

 

No wonder there’s so much confusion about what to eat and what not to eat.

 

Here’s my take on it:

 

There’s no one sized fits all when it comes to nutrition. What works for you may not work for someone else and vice versa.  You know your body best, so it’s important for you to work out what works for you.
 

 

So before you jump into the latest approach to eating that everyone is talking about, there are some principles I’d love for you to consider:
 

1. Eat lots of vegetables every day, especially green leafy and cruciferous vegetables.

 

2. Eat a rainbow of fruit and vegetables.

 

3. Drink lots of water.

 

4. Eat and drink fermented foods.

 

5. If you eat fish, eat wild caught fish a few times a week.

 

6. Eat good fats such as avocado, olive oil, oily fish and nuts and seeds.

 

7. Be mindful about the way you eat sugar and drink caffeine and alcohol.

 

8. Eat the highest quality food that’s within your budget, leaning towards free-range, pastured and organic meat, dairy, fruit and vegetables whenever possible.

 

That’s it!

 

Of course it must be said that these principles need to be adjusted to your personal health circumstances and goals.  Broadly speaking, they can act as a good rule of thumb to cut through the confusion.

 

Are you confused about what to eat?  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 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! 

How To Use Your Menstrual Cycle To Your Advantage At Work

Do you ever wonder why there are times when you feel totally on top of your game at work and ready to tackle anything your clients or your boss throws at you?   And why there are other times when it’s a struggle to get anything […]

Hormones 101: Progesterone

  In the last post, I talked about estrogen, one of our two major female sex hormones.   Today, I’d like to have a closer look at progesterone, estrogen’s counterpart.   How much do you know about this essential female sex hormone?    There’s often […]

Hormones 101: Estrogen

How much do you know about some of the hormones that drive your menstrual cycle?

 

They do so many things for us, yet can feel like a bit of a mystery, right?

 

Let’s take a step back and have a look at estrogen, one of a woman’s primary female hormones.

 

A quick note: when we talk about estrogen, we’re mainly talking about estrodiol, the form of estrogen produced by the ovaries. This form of estrogen drives puberty and our menstrual cycle all the way to menopause.   

 

There are two other forms of estrogen that are useful in different times of our lives: estrone (the dominant form of estrogen during menopause) and estriol (we have a high amount of this form of oestrogen when we’re pregnant).

 

Contrary to what many may think, estrogen is a wonderful hormone, responsible for so many body functions and events, from puberty, menstruation, perimenopause and menopause.

 

During our menstruating years, estrogen is mainly produced by a woman’s ovaries.

 

Did you know that women can also make estrogen in the adrenal glands that sit on top of the kidneys, fat tissue and the placenta during pregnancy?

 

Our bodies are incredible, aren’t they?

 

It’s worth remembering with estrogen, we can have too little and we can have too much, so our body works hard to get the balance just right – similar to Goldilocks 😀

 

So what does estrogen do for us exactly? 

 

In puberty, estrogen helps our breasts and body hair begin to grow and and gives our bodies the signal that it’s time for periods to start.

 

During our menstruating years, estrogen is one of the four major hormones that control the menstrual cycle.

 

You might be surprised to learn that it also:

  • Affects our moods
  • Helps women have strong bones
  • Keeps our cholesterol levels under control: increasing HDL (the good cholesterol) and decreasing LDL (the bad cholesterol)

 

If you think back to the four phases of the menstrual cycle, it’s important to remember that your estrogen levels don’t stay the same throughout.

 

They’re generally at their highest point during ovulation, halfway through our menstrual cycles and at their lowest point on the first day of our periods.

 

This is why you might find that your moods are low right before or during your period and you might feel your best – your most energetic, sparkiest and brightest around the time of ovulation. Your libido will be its highest at this point too.

 

Do you notice the ups and downs of estrogen across your cycle?

 

Have you noticed it dropping as you approach perimenopause and menopause?

 

Do you have questions about estrogen and feel like you don’t know what’s going on with your estrogen levels, get in touch for a free 30 minute hormone & menstrual health review.


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 Astro Nick on Unsplash

The 5 Types of PMS

How do you feel in the week before your period?   Do you get a bit anxious?   Maybe a bit bloated or swollen?   Do you doubt yourself more or feel really down or depressed?   The luteal phase of the menstrual cycle when […]

I Tried It: Seed Cycling For Hormone Balance

Do you feel like you’re on an emotional rollercoaster throughout your menstrual cycle?   Do you suffer from mood swings, acne, fatigue and nausea in the week before you get your period?   Maybe it’s time to try seed cycling to address this hormone imbalance. […]

Exercise and your menstrual cycle.

exercise and the menstrual cycle

Have you ever thought about how your cycle affects the way you exercise?

 

The highs and lows of hormones means that at certain times in your cycle it’s better to slow things down and do very light, gentle exercise. And at other times in your cycle, you feel full of energy and ready to take on the world.

 

Menstrual Phase

 

Do you notice a difference in the way you feel about exercise during your menstrual cycle?

 

I do.

 

During the first few days of my period, I usually stick to light and gentle yoga sessions, because I find that anything else leaves me feeling totally drained afterwards, which is the opposite of how I want to feel after I work out!

 

Follicular Phase

 

I notice a huge difference in my energy levels as soon as I finish my period.

 

Do you?

 

My energy skyrockets (along with my estrogen and progesterone levels) and I feel ready to take on the world!

 

It’s during this time of my cycle, I like to try new types of exercises, new classes, new instructors and new yoga flows. I find that I’m much more open to trying new things and the energy I have helps me retain new information.

 

Ovulation

 

There’s a point in our cycles where we feel so full of energy, like we can conquer the world!

 

Can you relate to this?

 

This is usually happens around day 14-16 of our menstrual cycles when we ovulate. We’re at the peak of our powers and it’s the point when our estrogen and progesterone levels are at their highest.

 

This is the time in our cycles when it’s great to go hell for leather into your hardest, most challenging class, turn the dial up to the hardest you’ve ever gone in your spin class or add a bit of extra weight in the gym.

 

Luteal Phase

 

Do you ever feel a bit sluggish and tired in the week before your period? As estrogen and progesterone start to drop, so do our energy levels.

 

This is the time when you might feel a bit moody, bloated and your skin might breakout a bit.

 

During this time in my cycle, I try not to push myself, unless I’m really feeling up to it.

 

Instead, I focus on restorative yoga flows, lots of slow paced sun salutations and brisk walking (I can’t get away from walking, living in London!).

 

The peaks and troughs of our hormones and how they connect to our energy levels show how important it is for us to listen to our bodies and not force ourselves to exercise that our bodies aren’t ready for that particular day.

 

Do you want to talk more about your menstrual cycle and getting control of any hormonal issues that are stopping you from exercising and leading a life full of energy? Book in for a free 30 minute Hormone Health Review!