Your Hormone Balancing Action Plan

If you’re suffering with PMS, menopausal symptoms, or hormonal conditions such as PCOS and endometriosis, then take a look at this plan. These simple changes aren’t going to solve everything, but if made consistently over time, they can have a positive effect on your mood and how you feel.

Here’s where to start:

Eat Real Foods

If your hormones are out of whack or you struggle with anything to do with your mood, the very first thing to do is to take a good look at your diet and consider how much ‘real food’ you eat and how much of your diet is processed. If you ONLY switched to real food, making everything from scratch, you would see a big improvement in your health. Ready to do more?

Bring in more fruit and vegetables

Fruit and vegetables are packed full of nutrients compared to many other foods and are beneficial for all aspects of health. Focus on the low-sugar fruits (the ones that grow in this country ahead of tropical fruits like bananas, mango and pineapple). For veg, eat more of the stuff that grows above the ground as – as a general rule – it contains less starch and keeps blood sugar levels stable.

Eat protein regularly

Choose a source of protein at every meal and snack. Protein is needed for growth and repair in the body. Good sources of protein include eggs, organic meat and poultry, oily fish like wild salmon, trout, etc. and Greek yoghurt, nuts and seeds.

Think carefully about starchy carbohydrates

Carbohydrates can be broken down into simple carbs and complex carbs. In simple carbs, the sugar molecules that occur either naturally or as a result of added sugar are quickly digested and absorbed into the bloodstream. Examples of simple carbs are cakes, cookies and pastries (in fact, anything with sugar), white bread, rice and pasta, and potato. The result is you get a short-term high but afterwards you feel more tired, fuzzy-headed and hungry.

Complex carbs are made up of hundreds of sugar molecules, and these are absorbed much more slowly so they keep you feeling fuller and focussed for longer. Focus on bringing more of these into your diet ahead of simple carbs. They include wholemeal bread and pasta, brown rice, oats, beans, chickpeas and lentils, quinoa, sweet potato and butternut squash.

Do eat fat

Healthy fats are an essential part of a good diet and should not be seen as the enemy. Fats are also the building blocks of all hormones and keep cell membranes and nerve cells healthy. The best sources of fat are flaxseeds (also known as linseeds), avocado, olive oil, coconut oil, oily fish like wild salmon, nuts and seeds.

Prioritise sleep

There are some actions you can take to make a good sleep much more likely. These include things like avoiding drinks containing caffeine after lunch, going to bed at the same time every day, keeping the temperature in your bedroom comfortable, keeping the bedroom completely dark so you’re not disturbed by light and making an effort to relax for at least 5 minutes before going to bed - a warm bath, massage, meditation and so on.

The biggest tip I can give you is to really ensure that you prioritise your sleep. Make a real effort to focus on all the things you can do to improve your sleep hygiene rather than ‘kind of’ doing it.

Move your body

Exercise can have a noticeable effect on hormones and mood. You might have heard how exercise releases endorphins and the feel-good hormones dopamine and serotonin.

Instead of moving in such a way that you place excessive stress on the body, consider how your body likes to move. Focus on things like brisk walks, yoga or pilates, and dance classes ahead of more punishing regimes involving spin classes and long runs.

Improve your digestive health

There might seem quite a geographical distance between your digestive system and your brain but the two are actually very closely connected. In fact, the digestive system is often referred to as the ‘second brain’. If you have any problems with your digestive system, it will be worth working on these with a nutrition professional. Your coach will be able to advise if any functional testing might be appropriate to look for food reactions (allergies or intolerances) or a broader test to see whether you might have bacterial imbalance or infection.

For the purposes of this guide, it might be helpful to ensure you regularly eat probiotic foods like natural yoghurt, kefir and kombucha (all are now widely available even in supermarkets) or even take a probiotic supplement.

Reduce stress

Taking action to reduce stress in your life is essential but many people are concerned the specific things they might do are too much of a luxury in their already-busy lives. Bottom line: you can’t simply keep going the way things are. Taking some time to empty the ‘stress bucket’ is critical for your wellbeing. Yoga and mindfulness/meditation are proven ways to reduce stress but consider taking time out just to do the things you love to do quietly, mindfully and on your own: sitting in the garden with a cuppa, reading, colouring, knitting or trying out a new hobby.

Get expert help

If you’re unsure where to start, why not get in touch? I offer free 30 minute calls, and just might be able to help you.

The Healing Power of Commmunity: Why Connection is the Secret to Better Health

Ever feel like the weight of the world is a little lighter after a chat with a friend or a shared laugh with a group? It's not in your head. Science shows that community and connection are powerful ingredients in the recipe for better health - and they might just be the missing piece of your wellbeing puzzle.

We're wired for connection. Humans are social creatures, and our health depends on it. Studies have shown that people with strong social ties live longer, have better immune systems and even recover faster from illness. On the flip side, loneliness is as harmful to your health as smoking 15 cigarettes per day. Yes, really - click here to find out more.

Lessons from the world's longest-lived communities

Take Okinawa, Japan, where people form moais, small groups of friends who commit to supporting each other for life. Or Sardinia, Italy, where communal meals and shared celebrations are part of daily life.

What makes these communities special isn't a secret. They've simply made connection a priority. And that connection, whether through friends, family, or shared purpose, creates a ripple effect: better habits, stronger resilience, and a greater sense of belonging. 

How community support your health goals

Let's be honest: making changes to your diet, exercise, or lifestyle isn't always easy. But when you are part of a supportive community, it's a whole lot easier to stay on track. Surrounding yourself with people who share your goals - whether it's eating better, moving more, or just being kinder to yourself - can inspire you to achieve more than you thought possible. This is one of the reasons Facebook groups - despite all the politics - are thriving.

Eating habits: Sharing healthy recipes or cooking with friends makes good nutrition feel fun and sustainable 

Exercise motivation: Joining a walking group or fitness class keeps you moving (and accountable)

Emotionals support: A quick chat with someone who 'gets it' can help you power through those tough days

We tend to reflect the behaviours of those around us. So, finding a community that supports your goals isn't just nice - it's smart.

Belonging: the magic ingredient 

Connection isn't just about shared goals. It's about feeling seen, valued, and part of something bigger than yourself. That sense of belonging can lower stress, boost happiness, and even reduce inflammation in the body. It's the ultimate mind-body benefit.

Whether it's a group of close friends, a local community group, or even an online space where you feel at home, belonging feeds your soul and your health.

How to find your people

Community comes in all shapes and sizes, and finding the right fit for your personality, lifestyle, and goals is key. Here are some examples of thriving community spaces that can inspire connection and better health:

Health and wellness groups

Fitness classes: local yoga studios, Zumba sessions, or even park boot camps often create a strong sense of camaraderie. Sharing a workout with others can help you stay motivated, even on the days when you'd rather not lace up your trainers.

Why it works: The shared goal of better fitness fosters a positive, supportive environment. You're not just exercising: you're bonding over a shared challenge.

Cooking or nutrition workshops: Whether it's a meal-prep class or a group that meets to share healthy recipes, these spaces offer practical knowledge and social connection.

Why it works: Cooking and eating are inherently social activities, and group settings make them even more enjoyable. You can also swap tips, successes, and even the occasional healthy treat.

Virtual communities

Online forums and groups: Platforms like Facebook groups or community apps (eg Meetup or Nextdoor) allow people with shared interests to connect, regardless of location. For example, a virtual walking club where members log miles and cheer each other on through group chats or video calls.

Why it works: For people with busy schedules, mobility challenges, or who live in rural areas, online communities can offer the same benefits as in-person ones.

Cross-generational opportunities

Volunteering programmes: Community gardesn, charity events, or organisations like Age UK or Lady McAdden's often bring people together of all ages to work on shared projects. 

Why it works: Cross-generational activities encourage empathy, expand perspectives, and bring a wealth of new ideas to the table. Plus, they create a sense of purpose.

Mentorship schemes: Whether it's through a professional organisation or a local school, mentorship provides a two- way exchange. The mentee gains knowledge, and the mentor finds fulfilment in giving back

Hobby-based groups

Outdoor clubs: Hiking groups, cycling clubs, or even birdwatching societies combine physical activity with the chance to connect over a shared love of nature.

Why it works: Time outdoors reduces stress, boosts mood, and offers a refreshing change of scene, while the group dynamic keeps you engaged.

Creative meetups: Think knitting circles, book clubs, or art workshops. These are spaces where people come together to create, learn and share. 

Why it works: Creativity is a powerful way to relax and focus and doing it with other multiplies the joy and motivation.

Faith-based communities

Many religious and spiritual organisations offer regular gatherings that focus on connection, reflection, and shared purpose.

Why it works: Faith communities often create a strong sense of belonging, which can reduce stress and provide comfort in challenging times.

Getting started with building your networks

If you're thinking, "That sounds amazing, but where do I start?", here are some ideas:

Reconnect: Reach out to friends or family members who make you feel good.

Try something new: Join a class or club that sparks your interest.

Find your online tribe: Virtual communities can be just as supportive as in-person ones.

Start small: Even one meaningful connection can make a difference.

A gentle nudge to get started

It's completely normal to feel unsure or hesitant when it comes to building connection. The important thing is to take that first small step. Whether it's to text an old friend, attending a new class, or simply smiling at someone in passing, every little effort counts. Over timelines those small moments of connection can grow into something bigger - a network of support, joy, and belonging.

So, who will you connect with today?

Who are your biggest cheerleaders?

How often do you connect with them?

What's the one thing you can do this week to nurture those relationships?

Low carb chicken (or tofu) curry

This is an easy midweek meal, and perfect if you’re watching your carb levels. Pair with cauliflower rice to keep those carb levels low and veggie levels high!

Serves 2

Ingredients

1 tbsp coconut oil or olive oil

2 chicken breasts, sliced into strips (or 400g pack firm tofu, chopped into cubes)

1 tsp ground cumin

½ tsp turmeric

4 cloves of garlic, crushed

1 mild red chilli, deseeded and finely chopped

2 onions, chopped

2 tsp reduced salt vegetable bouillon powder, dissolved in 210ml (8fl oz) of water

210ml coconut milk

1 sm bag baby leaf spinach

Optional:

Cauliflower rice

Side salad of sliced cucumber, tomato and coriander leaves

Method

• Heat the oil in a frying pan or wok and sear the chicken (or tofu pieces) on both sides, then remove from the pan and set to one side.
• Fry the cumin and turmeric in the pan for a few seconds before adding the garlic and chilli and sautéing for 30 seconds. Add the onion and fry to soften.
• Pour the bouillon liquid into the pan with the coconut milk, return the meat to the pan, and simmer until the chicken is fully cooked – about 20–30 minutes.
• At the last minute, add the spinach to wilt into the sauce. Stir and serve with cauliflower rice, and a side of sliced tomato and cucumber with coriander.
• Enjoy!

Healthy Happy Hormones

When you think about mental health, you’re probably thinking about your brain and how that works. The picture is often much more complex. Hormones play a big part because these chemical messengers are the background to everything that happens in your body. How you feel, therefore, is not just psychological, it’s biological.

Did you know, there are a huge number of symptoms that are common to both depression and hormonal imbalance? These include low energy, dizziness, low mood, apathy, anxiety, irritability, anger, lack of enthusiasm, despair, headaches, poor concentration, feelings of hopelessness, lack of confidence, low libido, fuzzy brain, memory loss, and insomnia (although there are others).

Rebalancing your hormones naturally is not something that happens overnight, but it can be greatly improved with the help of nutritional and lifestyle changes. 

Two of the main hormones that affect your feelings of mental wellbeing and clarity are oestrogen and progesterone, and these change throughout your menstrual cycle. It’s an oversimplification – but perhaps a helpful one – to think about oestrogen largely bringing positive effects to your mood and progesterone contributing more negative effects. With such a pronounced hormonal connection on mental health, it’s small wonder that women are twice as likely to suffer from depression than men.

According to the National Institute of Mental Health, 64% of women who suffer from depression say their symptoms get worse during the pre-menstrual period. Hormones are also likely to contribute to antenatal or postnatal depression, which affect around 10-15% of new mothers. And anxiety and depression are also starting to be recognised as symptoms of the peri- menopause on top of hot flushes and night sweats.

How it Works

At certain times in your cycle (in the run-up to ovulation), there will be lots of oestrogen in your system and women tend to feel brighter and better in their mood. You might even notice at this time you feel better at talking and articulating yourself. In the second half of your cycle, oestrogen dips, and progesterone comes into play. For some women, this can lead to lowered mood or depression.

You might already experience this as Pre-menstrual Syndrome (PMS), a very common condition linked to the changing levels of these hormones, that might include feelings of bloating, breast tenderness or headaches, or manageable emotional symptoms like irritability.

For a small number of women (about 2-8%), the effect of these hormones on their mental wellbeing is pronounced. This is called Pre-menstrual Dysphoric Disorder (PMDD); an extreme form of PMS and one that, if you think might apply to you, you will want to ask your doctor about.

Why does this happen?

One of the first things to know is that the production of dopamine and serotonin (the two main brain chemicals associated with the development of depression and psychosis) is heavily linked to levels of oestrogen.

Research seems to suggest that there isn’t a noticeable difference in levels of oestrogen between those who are affected by mental health symptoms around their period or during the menopause – it seems some women are just especially sensitive to hormonal change, or perhaps also that lifestyle problems like stress may also play a big part.

Other hormones:

Testosterone: You might think of testosterone as the male hormone and, while men do produce much higher levels, every woman needs testosterone, too. Testosterone can increase sexual desire and libido, make bones and muscles strong, and have you feeling assertive and confident. The downside can be anger and aggression.

Thyroid: Altered levels of thyroid hormones impact on mental wellbeing. If you just don’t feel like yourself, feel lethargic and low, it could be that your levels of active thyroid hormone are low.

Cortisol: Cortisol is one of the main stress hormones and, when stress levels are high, literally any of the mood-related symptoms I have mentioned earlier might be present.

Oxytocin: Oxytocin directly opposes cortisol. It’s the love hormone and, if you have children, you might recognise it as the hormone that floods women after childbirth to encourage bonding. It has a direct effect on appetite, insulin resistance, weight loss – and your mood.

Impact of hormones on your blood sugar balance

Declining oestrogen levels have a role to play in insulin sensitivity (that means how sensitive – or not – the cells in your body are to the fat storage hormone insulin). 

In fact, a lack of sensitivity to insulin (or even being resistant to the effects of insulin) is lurking behind many of the common menopause or PCOS symptoms - like fatigue and weight gain as well as symptoms of low mood, like brain fog, anxiety and depression.

Check out my blog on your Hormone Balancing Action Plan for more details on how to balance your hormones with diet and lifestyle changes. 

And if you want to find out more, don’t hesitate to get in touch. You can book a free call here.

How’s your blood pressure?

Is your blood pressure under 120/80mmHg? If you don’t know your numbers, here’s why it really matters.

• According to Blood Pressure UK (the Blood Pressure Association), every day in the UK, 350 people have a stroke or heart attack that could have been prevented. 
• 1 in 2 strokes and heart attacks are the result of high blood pressure.
• 1 in 2 adults with high blood pressure don’t know they have it or aren’t receiving treatment. 
• 6 million people in the UK alone have high blood pressure and don’t know it. 
• £2.1 billion – that’s how much high blood pressure costs the NHS every year.

When you know your numbers, you are then able to take steps to get yours back in control if you need to. Home blood pressure monitors are cheap and easy to buy online too.

What is blood pressure?

Blood pressure is the force, or pressure, that blood exerts on the walls of the blood vessels. This pressure ensures a steady flow of blood into, and out of, all the organs of the body. 

Keeping blood pressure within normal limits is vital.

If it is too high (hypertension), blood vessels can be damaged, causing clots, and rupture, resulting in a heart attack or stroke. 

If it is too low (hypotension), blood flow to the tissues may be inadequate, which is potentially very dangerous – especially if this were to affect the brain, kidneys or heart.

How do I know I have blood pressure problems?

High or low blood pressure does not always cause symptoms.

Pubescent girls, young, slim women, pregnant women and gaunt, older people are most frequently affected by low blood pressure. It can be a result of dehydration, which is particularly common in older people. 

If you experience symptoms of low blood pressure (see below), and they occur frequently or very suddenly, you should get the cause clarified by your doctor.

High blood pressure or hypertension, which is more common than low blood pressure, not only affects older people. Young adults and even children can also suffer from it. What is particularly worrying is that many people affected do not know they are ill.

What causes high blood pressure?

There are many causes of hypertension. In most cases, an unhealthy diet and lifestyle are major contributory factors.

The risk of developing high blood pressure increases with age. Over the years, the blood vessels lose their elasticity and become stiffer. Often, only the upper blood pressure value (systolic pressure) is elevated in older people - this is also considered high blood pressure, which is usually treated with medication.

These days, more and more children also develop high blood pressure. In children, the main causes are being overweight and too little exercise. Maintaining a normal weight and doing daily physical activity are the best ways to protect children from high blood pressure and its consequences.

In adulthood, it affects men more often than women. About one in five men between the ages of 40 and 49 has high blood pressure. From the age of 60 onwards, women catch up. This is usually caused by the menopause, when levels of the hormone that lowers blood pressure, oestrogen, begin to fall. Women can also develop high blood pressure during pregnancy or by taking the contraceptive pill.

In rare cases, high blood pressure is the result of another disease. This is usually a kidney disease, hormone disorder or vascular disease. If this other condition can be treated successfully, blood pressure usually returns to normal.

What are the symptoms of low blood pressure?

• Dizziness
• Palpitations
• Headaches
• Tiredness
• Difficulty breathing
• Ringing in the ears / Tinnitus
• Loss of appetite
• Irritability
• Sensitivity to the weather
• Low mood

​

What are the symptoms of high blood pressure?

Most people show hardly any clear symptoms of high blood pressure, so it often goes unnoticed for a long time. That’s why it’s often referred to as a ‘silent disease’. It is, therefore, important to take possible signs of high blood pressure seriously and see a doctor as soon as possible:

• Dizziness
• Headaches (especially in the morning)
• Insomnia
• Nervousness
• Ringing in the ears / Tinnitus
• Nose bleeds
• Shortness of breath
• Redness in the face
• Nausea

How can a nutrition practitioner help?

A common underlying reason for blood pressure problems is poor diet and lifestyle choices. Even small changes to your habits and what you eat can make a big difference in a relatively short period of time.

As a Registered Nutritional Therapist, I ask questions about your overall health and health history, diet, lifestyle and exercise habits. I also look at your food diary to see where there may be room for improvement. Working with you, we can develop a customised diet, supplement and lifestyle plan for you that can help improve your wellbeing. Why not get in touch? You can book a call here.

Teriyaki Salmon Bowl

If you're looking to add some healthy omega 3 fats to your diet, salmon is an excellent way to do it! And this salmon bowl is a quick and easy midweek dinner, that you'll be keen to add to your weekly rota. 

Feel free to switch up the veggies to what's in season over the year, and don't forget that frozen veggies are just as healthy.

Serves 2

Ingredients

2 salmon fillets

2 tbsp tamari (soy sauce)

2 tbsp mirin (rice vinegar)

2 tbsp sherry

1 tsp honey

1 tsp water

1 tsp cornflour

180g cooked quinoa

60g fresh spinach

1 avocado, sliced

40g edamame, shelled

1 carrot, grated

1 tsp sesame seeds

1 sheet Nori (or roasted seaweed snack) cut into thin slices

1 spring onion, sliced

Method:

1. Preheat the oven to 200°C.  Prepare a baking sheet with greaseproof paper on top of foil.

2. In a small pan, combine tamari, mirin, sherry and honey and heat gently over a low-medium heat.

3. In a separate bowl, whisk together the cornflour and water. Add to the tamari and bring to the boil. Reduce the heat and stir until the teriyaki reaches desired consistency (about 2-3 mins).

4. Place the salmon skin side down on the prepared baking sheet, brush with teriyaki sauce. Reserve any unused teriyaki sauce. Place in the oven and cook for approx. 12-15 mins until pink.

5. While the salmon is cooking, heat a large pan, drizzle a small amount of water and cook the spinach until it wilts, season with salt and pepper.

6. To assemble, divide the cooked quinoa between bowls. Top with the almonds, spinach, carrot, edamame, avocado, sesame seeds, onions and Nori strips. Drizzle the remaining teriyaki

sauce over the bowls.

7. Enjoy!