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PMS, painful periods, mood swings, heavy bleeding, and bloating are not normal - please don't let anyone tell you otherwise!

These issues, and more, are caused in part by estrogen dominance - too much estrogen in your system in relation to other hormones, such as progesterone.  

But estrogen is not a bad thing, we need estrogen because it is a group of hormones that play essential roles in the female reproductive system and other bodily functions, it’s that all our hormones need to be in balance for us to feel and function amazingly! 

So, what symptoms can estrogen dominance cause?

Estrogen dominance can lead to various negative conditions, at various times of your cycle, such as: 

* Irregular menstrual cycles - ideally your cycle should consistently be 28 to 32 days in length
* PMS - such as mood swings, irritability, anxiety, depression, water retention, memory problems and difficulty concentrating.
* Breast tenderness 
* Weight gain, particularly around the abdomen, hips and thighs.
* Fatigue
* Insomnia
* Fertility issues
* Endometriosis and fibroids
* Thyroid dysfunction

In addition, there is research suggesting a connection between long-term estrogen dominance (think bad periods starting in teens/early 20s and lasting to menopause) and an increased risk of certain cancers. The most notable examples include:

* Breast Cancer: Estrogen stimulates the growth of breast tissue, and continuous exposure to high levels of estrogen can potentially promote the growth of cancerous cells.
* Endometrial Cancer: The lining of the uterus is sensitive to estrogen.  Estrogen dominance can lead to excessive growth of the lining, potentially increasing the risk of endometrial cancer.

Making certain dietary and lifestyle changes can help in managing estrogen dominance, and thereby reduce or eliminate the symptoms mentioned previously.  

You don’t need pain killers, you don’t need to be on birth control, you don’t even need to be taking herbal remedies to address this issue.  Nourish your body first.   Generally, hormones being out of wack can be caused by a few different reasons - maybe your liver is sluggish, maybe your gut is struggling, maybe your adrenals can’t keep up with the stress in your life.  Address your whole body first and then seek additional support, occasionally, as needed. 

Here are some foundational suggestions to consider:

1. **Increase fiber intake**: Fiber-rich foods, such as whole grains, legumes, vegetables, and fruits, help the body eliminate excess estrogen through the digestive system. High-fiber diets can also support healthy gut bacteria, which play a role in hormone metabolism.
2. **Support Gut Health**: A healthy gut microbiome helps metabolize and eliminate hormones. Include fermented foods (like yogurt, kefir, sauerkraut) daily to promote gut health.
3. **Choose cruciferous vegetables**: Veggies like broccoli, cauliflower, cabbage, and Brussels sprouts contain compounds that aid in the metabolism of estrogen and promote its proper elimination from the body.
4. **Healthy fats**: Include sources of healthy fats like avocados, nuts, seeds, and fatty fish (e.g., salmon) in your diet. Healthy fats support hormone production and balance.
5. **Limit processed foods and sugar**: Processed foods often contain additives, preservatives, and unhealthy fats that can disrupt hormonal balance.  Excessive sugar consumption can lead to insulin resistance, which may disrupt hormone regulation, as well as inflammation - increasing pain. 
6. **Limit Cosmetics, Scents and Cleaners**: These are toxic and contribute to liver overload reducing its ability to breakdown estrogen allowing it to build up in your body. 

Please remember that individual causes of symptoms as well as responses to dietary & lifestyle changes can vary, so it's a good idea to consult with a healthcare professional like me to provide personalized advice based on your specific health needs and goals.

Consulting a holistic nutritionist can be a valuable option if you're looking for guidance on dietary changes to address hormonal imbalances or overall health. I approach healing from a broader perspective, taking into account your unique needs and goals, not just going with the viral suggestion that is making the rounds at the moment.  I consider the interconnectedness of various aspects of health, including diet, lifestyle, emotional well-being, and more. 💜

PMS and Painful Periods are Not Normal

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There is a lot of hype and excitement around “seed cycling” to aid in fertility, PCOS, eliminate hormonal acne, bring regularity to your menstrual cycle, relieve PMS, and ease the transition to menopause, because this protocol helps to balance your hormones.  

The premise is you eat certain seeds and nuts at certain times of your cycle, as some seeds are higher in phytoestrogens and others are more supportive of progesterone production.  So, starting on the first day of bleeding you eat 1 tablespoon each of flax and pumpkin seeds (this starts with the menstruation phase and then goes into the follicular phase).  You do that for 2 weeks and then move into eating 1 tablespoon each of sesame and sunflower seeds (going into the ovulation phase and then the luteal phase). 

The way seed cycling is presented on social media, it is a huge time commitment (and, YES we should be committed to our health), and involves a lot of planning and organization.  You need to know where you are in your cycle which can be difficult for anyone with irregular cycles, or maybe you don’t ovulate.  The advice is to grind the seeds daily, but this can cause undue stress – you need a grinder, the time to do it, and then clean up.  Grinding nuts and seeds does make them more easy for us to digest and absorb, but because they are high in nutritious oils they can go bad quickly when ground if not stored properly. 

But grinding nuts daily as part of the process may not be necessary.  You can use nut butters.  You can eat the nuts and seeds whole, in a variety of foods such as salads, soups, stir-fry, sandwiches.  I personally grind a small batch, just enough for the week, and freeze them in an airtight container. 

However, the idea of seed cycling may not even be necessary at all.  

The body does utilize nutrients differently across the phases of your menstrual cycle (zinc, magnesium, and calcium blood levels have been shown to vary across the cycle), but this does not mean that there's any benefit to consuming specific nuts and seeds across the menstrual cycle to supply these nutrients. 

Our bodies have an amazing ability to tightly regulate how nutrients are utilized, not just for the menstrual cycle and hormonal balance, but all body processes.  Our bodies can store nutrients for use at the appropriate time.  This means that consuming sufficient quantities of nutrient dense foods, and consistently is far more beneficial than what occurs in the seed cycling protocol.  

So, what’s behind all the success stories?  Well, adding anything healthy to your diet usually leads to an increased awareness in nutrient intake, and small positive nutrition shifts will be beneficial for your well-being.  In addition, all nuts and seeds will provide good oils and fibre, and many other nutrients that our entire bodies need to function optimally.  Such as:  

Omega-3 fatty acids and vitamin E – anti-inflammatory effect and essential for hormone production and ovary function
* Zinc – helps to improve the formation of the corpus luteum and increase progesterone levels
* Selenium – supports ovulation and liver detoxification
* Fibre – supportive of the entire digestive tract and estrogen elimination
* Protein – muscle development, enzyme production
* Magnesium – helps to relax muscles (including the uterus), relaxes the nervous system
* Copper – supports stable blood sugar levels
* Folate – lowers homocystine, and can help prevent cancer

These nutrients will help to reduce pain, inflammation, and cramping, level out blood sugar, provide hormonal balance, increase liver detoxification, and much more.  

While modern science isn’t conclusive about the effects of seed cycling, nuts and seeds are proven to be beneficial, nutritious, and an essential part of our diets. 

So, simplify your life.  

Don’t limit yourself to consuming a certain few nuts and seeds at certain times of the month.  Eat a wide variety of nuts and seeds regularly.  As Avia Romm says “Rather than spend your precious life energy stressing about eating the “right seeds” at “the perfect time,” you can let go of the rigidity and instead choose to consume a variety of seeds daily.”

The questions then become, what is ‘regularly’, and how much?  1 ounce (about 3 tablespoons, but will differ depending on the size of the nut or seed) five days a week will provide the nourishment you are looking for.  Depending on the issue you are working towards resolving, you will start to see positive results in 1 to 3 months.  Please note, it is likely that other dietary changes should be made, and maintained to achieve lasting results. 

You can do this!  You can heal with the right foods!

💟


Should I Seed Cycle?

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Did you know that prolonged periods of stress have a negative affect on your hormones? When we're under stress, our bodies release cortisol, a.k.a the "stress hormone."  We need cortisol to get through these difficult times. 

But here's the catch: prolonged periods of stress will disrupt our hormonal equilibrium, leading to various health issues. Ladies, this is especially important for us because hormonal imbalances can affect our menstrual cycles, fertility, and emotional state.  All of which can be exasperated during the transition years to menopause.  

So what can we do to manage stress and maintain hormonal harmony? *First, prioritize yourself.*  

1.  **Micro breaks** in the day help greatly with emotional stress. Even a 1 minute break at your desk just focusing on your breath will be helpful. 

2.  **Get moving**: Regular exercise is great for physical fitness and also a fantastic stress reliever!  Dancing, swimming, tai chi, or going for a walk in nature - do things you love. 

3.  **Quality sleep**: Make sleep a priority! Give your body the rest it needs, so that you wake up rested and refreshed (the hours of sleep needed will vary from person to person, the key is doing what suits you). 

4.  **Nourish your body**: A balanced diet rich in whole foods can support hormone regulation. Focus on nutrient-dense meals, including vegetables, proteins, and healthy fats.

5.  **Botanical medicine**.  There are many herbs that can help strengthen your body’s ability to deal with stress. Lavender is a common one that is easy to grow and is lovely in tea.  It’s a gentle strengthening tonic to the nervous system. *

6.  **Seek support**: Don't hesitate to reach out to loved ones, work colleagues, or a professional if life becomes overwhelming. It’s okay to ask for help💛, and we all deserve to get help! Maybe you need to get a cleaning person or a coach or therapist to help you through a difficult time. 

Remember, managing stress on a day-to-day basis is crucial for maintaining our overall well-being and hormonal balance. Don’t let the rat race get you down! 

* Always consult a knowledgeable practitioner before taking botanical remedies, especially if you are on medication.  What works for one person may not be suitable for you.  

Stress and Hormones

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This is a tree in my neighbourhood that is ailing.  It looks like it is on the brink of complete collapse.  I pass it every time I go for a walk and I feel so sorry for it, but I can’t do anything to help it.  

Today, it reminded me of a time when I felt exhausted, overburdened and that I just couldn’t cope.  I felt on the brink of total collapse.  I was working in a demanding, high-stress corporate job that I didn’t like with a long commute in the morning and evening.  With a horrible manager and miserable co-workers.  I had no energy or motivation to do anything outside of work. 

I was stressed out and miserable for such a long time my adrenals could not keep going and I burnt out.  

Some signs of adrenal fatigue and burnout (and most of which I had) are:

    • Low energy, never feeling well-rested, “wired but tired”
    • Overwhelm and irritability
    • Cravings for coffee and sugar
    • PMS and painful periods
    • Brain fog
    • Slow metabolism, weight gain, especially abominably 
    • Low blood pressure
    • Anxiety, heart palpitations
    • Not feeling ‘like yourself’, loss of zest for life

Once I learned the root cause these debilitating symptoms I set about making changes to support my body and mind.  More nourishing foods, nutraceutical supplements, botanical medicines – these all helped by body feel more calm and increased by ability to deal with and release stress and have more energy in my life.  

I also personally found that a lot of my burnout stemmed from overthinking, often about random & unimportant things.  I worked hard to stop thinking about work when I left, to stop worrying about what others thought, and to focus on the great things in my life – big and small.  

If you are suffering from burn out, adrenal fatigue or feel you are heading in that direction and what guidance and support to heal please feel free to contact me.  Not only can I totally relate, as a nutritionist and clinical herbalist I can help you get back on track to living a thriving & vibrant life (like the tree on the right in the pic)! xo

Adrenal Fatigue, Exhausted, Burnout

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Let's talk about something important: our mental health.

Ladies, if you've been feeling down, ‘blue’, overwhelmed, or experiencing changes in your mood, you and your GP might be quick to assume it's depression. But have you considered the possibility of peri-menopause?

Peri-menopause is the transitional stage before menopause which generally starts in our mid-40s.  It can bring about various physical and emotional changes.  

One such change is fluctuations in our hormones, which believe it or not impacts our mental well-being, such as: 

Mood swings 
Feeling irritable or anxious
Sleep disturbances
Lack of concentration

If these sound familiar, they might not be signs of depression, but rather your body adjusting to the hormonal shifts during peri-menopause.  These may also be signs of a gut-imbalance, or adrenal fatigue, or even that your thyroid is struggling. 

Seeking support from all kinds of healthcare professionals (such as your GP, a nutritionist, or a naturopathic practitioner) and opening up about your symptoms is crucial.  More importantly, seek a practitioner that will treat you as a whole person (not just your symptoms) and help you get to the root cause of your symptoms -  guiding you towards the right path for your optimal health. 

It’s also important we talk more about peri-menopause (and all other issues affecting women, really), we learn to listen to our bodies and we trust ourselves more. 

Helping you to increase your knowledge and understanding on this topic!

Laying the foundation for hormonal health is super important and starts with a wholesome diet. 

Mental Health and Peri-menopause

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A 30 minute follow up session for existing clients to book when they feel they would like further guidance on an issue.

Banish hormonal imbalances!  Feel amazing all month long :)

I am a nutrition coach and herbalist specializing in women's health - such as pain free periods, no PMS, reducing endometriosis, and transitioning through perimenopause.  I help women at all stages of life support their bodies, minds and hearts.   I know firsthand how important continuous health support is to our wellbeing, and the importance of a strong foundation of good nutrition. 

Working together, we will: 

Discover the true **root cause** of your issues so that you can tackle them head on to create an inspiring life.  This will help you heal faster. The changes you are empowered to make during our sessions together will lay the foundation for your overall health. 

Develop clear **goals and deep purpose**, putting your self as number on priority.  Taking easy steps to build a healthy foundation that you can sustain on your own.

Establish the **understanding and habits** you need to achieve your optimal health, through customized diet, nutraceuticals and lifestyle suggestions. 

Create a **plan** that will guide you step by step on what you need to do to acheive optimal health.  You are not doing this alone. 

You have the power to take control of your life!  

A 30 minute follow up session for existing clients to book when they feel they would like further guidance on an issue.  

Follow Up Session

30 Minute Follow Up Session (existing clients only)

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Start your healing journey, by taking control of your health!  I will guide you what chances to make in your diet learn what foods to reduce, and what foods to eat more of.  Learn what supplements will help decrease symptoms.  Learn what herbs can help.  

This mean you can achieve pain free periods, eliminate PMS, acne, mood swings, anxiety and/or depression, menstural irregularites, heavy bleeding (and other symptoms of hormonal imbalances). 

You can take control back of your health and feel energize and vital all month long! 

* Goal setting
* Accountability and progress tracking to acheive health goals faster 
* 2 week meal plan included
* Email/Text support during program session

In this session we • we will review your current diet • we will discuss your issues and goals • we will determine the root causes * I’ll make suggestions for you to achieve your goals (dietary, supplements, herbals, lifestyle).  You are set on the path to take control of your health and wellbeing!

In-Depth Consultation

We will review your progress and address any questions or concerns you may have.  What's going well?  What needs adjusting?  Has anything new come up?

Check-In

We will address any questions or concerns that have come up during the program and ensure you are set for continued success. 

Closing Check-In

Banish painful periods, hormonal acne, heavy bleeding, estrogen dominance, and other PMS issues!

Total Wellness Transformation Starts

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This 3 month coaching program focuses on the core foundations of hormonal health on this extensive wellness journey. I work with you to identify the possible root causes of symptoms you have been experiencing in order to personalize your protocol to heal the body holistically. 

Together, we will create permanent and sustainable life changes to heal your hormonal imbalances through the teachings of body awareness, gut health, liver love, and more. I will provide personal recommendations including dietary recommendations, supplements, herbals, and lifestyle changes. This is specific for more chronic issues such as PCOS, fibroids, or endometriosis.  

I will be your accountability partner with bi-weekly check-ins so that you are successful on this journey.  * 3-week plant based meal plan * Email/Text support during program session * Accountability and progress tracking

Know more about Thrive with Comprehensive Support with Devi Panday

Discovery Call with Devi Panday

We will do a comprehensive wellness assessment to understand your entire current health picture.  We will set your goals. 

Assessment and Your Unique Goals

We will follow up on any challenges and celebrate wins.  We'll discuss the meal plan and if any changes are required.  Focus on GI and digestion support.  

Digestive Wellness and Check-In (Week 2)

This will be the one-month mark of the program.  We will discuss what has come up in the past month, and what the next few weeks will look like.  Focus on adrenal support and stress management. 

Stress Management and Check-In (Week 4)

This will be the half-way point in the program.  Yay! Any changes you need to make will likely be second-nature by now.  We will continue to discuss your wins and challenges. Focus on liver and lymphatic support and detoxification. 

Liver Affection And Check-In (Week 6)

We will discuss changes that are occurring and how you are feeling physically, mentally, and emotionally. We'll focus on changes in your menstrual cycle. 

Menstrual Cycle Check-In (Week 8)

The program is almost over.  We will discuss any challenges you may have establishing healthy habits we've gone through in the past few weeks and tips on maintaining healthy changes.  The focus will be on suggestions to eliminate toxins from your home and life that are potential endocrine disruptors.

Check-In (week 10)

In our last check-in we will go through a comparison of how you felt in our initial consultation so you can see your progress.  We will work through any obstacles you think may prevent you from sticking to the changes you've made in the program. 

Final Check-In (Week 12)

A 3 month program to address chronic issues such as endometriosis, polyps, or fertility issues

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