Hello hello! I am writing this today on cycle day 13, basking in balmy 27 degrees C weather in London, sipping on a yummy homemade iced coconut latte. π₯₯
I can honestly say I am feeling pretty good today - calm, relaxed, motivated, positive, productive. But let me tell you, it was a very different picture prior to this week.
Iβve put in a lot of effort with mindset work, nervous system regulation, and oodles of self-care to feel the way I do today. Iβve nourished my body with nutritious food, kept those endorphins flowing with regular movement, and danced with friends coz dancing = JOY. Iβve also used sauna and cold plunge therapy, massage therapy, breathwork, and tapping to soothe my nervous system.
In my latest instagram reel I talk about how stress can seriously mess with your hormones! π« And how itβs crucial to take time to care for ourselves first before we rush off and turn those lemons into lemonade. Let me repeat that!
Itβs crucial to take time to care for ourselves first BEFORE we rush off and turn those lemons into lemonade. π
PSA to anyone with a menstrual cycle - our hormones are incredibly sensitive to stress. Chronic stress can wreak havoc on our hormonal, menstrual and overall health. No bueno. π π»ββοΈ
If you have noticed any of these things:
Morning fatigue/sluggishness (even with enough sleep)
Feeling tired but βwiredβ at night or insomnia
Mid-afternoon energy slump
Cravings for salt or sugar
Digestive issues / IBS
PMS
Irregular or missing periods
Getting sick easily
Brain fog
Twitching eyelid (such a weird one that I once experienced!)
These symptoms can signal that youβre under too much stress and your hormones are taking a hit. You need to take a timeout - whatever that looks like for you. β€οΈ
Do you identify with any of these symptoms? Whatβs one thing you could do today to take better care of yourself? It doesnβt have to be time consuming or expensive.
Here are six simple ideas for your self-care moment
1. Deep Breathing (5-5-5)
Take a moment to breathe deeply. Inhale for 5 counts, hold for 5 counts, and exhale for 5 counts. Repeat this 5 times. Deep breathing can help immediately reduce stress and increase relaxation.
2. Nature Walk
Go for a 10-minute walk in nature. Even in a bustling city like London, there are green spaces where you can escape for a timeout. Nature walks can improve mood and reduce anxiety.
3. Hydrate
Hydrate properly by including electrolytes, especially sodium and potassium. When stressed, our body burns through these quickly. Support your nervous system with an adrenal cocktail. My favourite comes in easy sachet form by LMNT (mix half a pack in a big glass of water). Alternatively, you can make your own with 4-6 oz of coconut water (no added sugar), juice of 1 organic lime or lemon, and 1/4 tsp of high-quality sea salt.
4. Protein-Packed Breakfast
Make sure you eat enough protein, especially at breakfast. Aim for 20-30g of protein to keep your blood sugar and energy levels balanced throughout the day (bye bye afternoon slump). Some ideas include:
2 eggs with a few slices of bacon, smoked salmon, or cured ham
A protein shake
Overnight oats with protein powder, berries, and greek yogurt
5. Journaling
Take a moment to journal for just 5 minutes. Write down a few things youβre grateful for and something youβre proud of. Journaling has numerous benefits, including improving emotional health, cognitive function, memory, thought articulation, and even creativity.
6. Do Something Fun
Engage in an activity you enjoy! Dance, skate, sauna, play a sport, get creative, or catch up with friends. Taking your mind off your worries for a moment can make a huge difference, especially when it includes social connection. Even during tough times, give yourself permission to laugh, experience joy, be silly, and have fun.
I hope these tips are helpful for anyone struggling with stress at the moment. Remember, this is just the beginning. I fully admit that I didnβt transform my challenges all on my own. A coach helped me shift my mindset, and sometimes we need guidance from someone outside ourselves. Thatβs totally okay. We canβt do it all on our own all the time.
If you feel you need more support, are ready to delve deeper into lifestyle and nutrition tools, or are struggling with many of the symptoms mentioned above, I am now accepting new clients for 1-1 menstrual health coaching! Contact me to arrange a free discovery call.