PMS Freedom for Women with Janelle van Leeuwen

10/22/2023

Transform your personal relationships

When I started doing this my personal and work relationships improved so much

It is by far one of my favourite cycle syncing hacks. Cycle syncing is when I live my life with the natural ebb and flow of my hormones throughout my cycle

What cycle syncing habits do you love? Let me know in the comments

10/17/2023

10/06/2023

👇👇

How to get off the pill without hormonal chaos

There is a lot of fear and uncertainty when it comes to stopping birth control. I get it, I was there too.

These are the steps I followed and many of my clients have followed to support their body during this transition.

Do you want guidance and support while stoping the pill too? DM “cycle” & let’s chat 💕

06/28/2023

Your ~ hormonal ~ wave

Yup that’s right. Your hormones are not a straight line. They change - throughout the day, week, and month. This applies to all hormones, but I want to talk about our female hormones.

Females are cyclical beings. We have 4 main phases that our hormones go through throughout the month (Menstrual phase —> Follicular phase —> ovulation —> luteal phase). Our body needs different amounts of physical activity, nourishment, nutrients, and sleep throughout these phases. 

Have you noticed your energy dip right before your period? Yup, thats your hormones. AND its your body telling you you need to slow the F** down. 

When is started to listen to my hormones, aka ride the wave, I was more productive, kinder to myself and others, and felt better in my skin. My workouts were better. My energy was better. I felt like MYSELF.

It’s all about taking advantage of the ebb and flow of hormones!

So, ride that wave like a pro surfer, ladies. 

Do you notice changes like this throughout the month? Comment what they are below 👇🏻👇🏻👇🏻

04/17/2023

If you said yes to any of these, you might be struggling with PMS

I want to invite you to my free webinar “6 steps to PMS freedom”

It’s happening this Sunday at 12pm EST

DM me “PMS” for the link ❤️

I can’t wait to see you there!!

01/20/2023

Can you relate?

12/23/2022

How to manage your period while travelling

• use a menstrual cup (zero waste & less bulky than packing pads and tampons)
• Avoid caffeine
• Prioritize sleep (your hormones are low right now so that means your energy is super low so make sure you rest up so you can enjoy all the activities!)
• This is one of the rare situations I might recommend taking killers to manage period cramps because you want to enjoy yourself & fully participate in your adventures! But I usually try to avoid pain killers as much as possible
• Alcohol can help reduce period cramps in the SHORT TERM but can make them worse in the long term
• bring a hot water bottle pack that you can fill with hot water to help period cramps
• travel with an device for cramps (super small & easy to travel with)

10/17/2022

Does this sound like you?

Androgenic Alopecia is one of the most common types of hair loss caused by high stress levels

Yup, stress can influence hair loss!

There are other causes of androgenic alopecia too - like PCOS!

Let me know in the comments if this sounds like you 💕

10/16/2022

There are MANY different types of hair loss

That’s why it’s so important to find out what’s causing your unique type of hair loss!

Each type of hair loss needs unique testing & support

Here’s how you can figure it out
1. Work with a health care practitioner to go through an extensive intake and history of hair loss
2. What’s the pattern of hair loss?
3. When did it start?
4. What was your stress level 3-6 months ago?
5. Are there any associated symptoms like redness, rashes, dandruff, scaling of skin, or scars?
6. Is it falling out in clumps or are the strands of hair breaking?
& more

Remember your physiology, lifestyle, diet, and stress levels are completely unique to you, so the support you get should be unique & individualized to you.

I have much more content about hair loss coming out soon so stay tuned!

10/01/2022

Autumn 🍂

Autumn is a time to reflect on the season behind you & set fresh intentions

I take this time to set new goals for the season and for the month.

So here are my October intentions….

Go on a new adventure & try something new

Walk outdoors every day, ideally around peak sunshine for some vitamin D (around 12pm)

Workout 4 times a week. I find this really helps my mental health in the colder months.

Meditate for five minutes every morning. I find meditation really tough for me, but breaking it down into smaller amounts of time (like five minutes) makes it much more manageable & less intimidating

Make a soup every week. I love a good butternut squash with canned coconut milk for warming veggies & healthy fats from the coconut oil.

Take my supplements consistently

What are your autumn intentions? I’d love to read them below 🥰

07/22/2022

Like many of us I struggle with finding balance in life

Do you ever find yourself burning the candle at both ends?

Ignoring your fatigue and pushing through just because you “should”?

The way society expects us to live our lives like a rat race, never giving ourselves time to simply be or dothe things that feed our soul

Overtime this starts to take a biological effect

Your adrenals are run down and your hormones start to go out of whack

You start to feel less interested in your usual hobbies, making plans seems more cumbersome than ever before, hanging out with friends feels daunting, the things that used to excite you no longer have the same appeal

This is when you know you’re nearing the state of adrenal burnout

Here are some of my favourite unconventional ways to recover from burnout:

Feed your soul - with the people, the places, and the activities that leave you feeling lighter than when you started

Dance - Dancing is so therapeutic, focus on hip movement because we hold a lot of tension in our pelvis as females. Breathe deeply and let the music flow through you

Be present - we’re often thinking of all the tasks that we need to get done for the day and are rarely actually living in the moment. Meditation is one of my favourite ways to practice being present.

Sit in nature and just WATCH - have you ever noticed how beautiful the morning dew in the sunlight sparkles? Or how playful hummingbird is? Or how the trees dance in the wind?

Gratitude - research shows that overtime a graduate practice can rew your brain for more positive thinking. It’s a habit we need to practice like any other.

supplement - In most cases in adaptogen can be very helpful to help support your body during this time. Adaptogens are botanicals & nutrients that help your body adapt to and manage stress better. This is my last recommendation though because I firmly believe the lifestyle tools that I listed above are the foundation of living a healthy balanced life. Supplements are just that, to supplement.

Are you struggling with burn out?

Give me a 👍🏻 in the comments if you resonate with this

06/24/2022

06/23/2022

Alcohol & your period 🩸

with summer here, that means patio season 🏖 and drinks on the dock 🍻

But did you know that alcohol can actually worsen your PMS, lead to more painful period cramps, AND increase estrogen which impacts endometriosis and uterine fibroids?

research shows that alcohol can worsen PMS type D, aka worse low-mood and feeling drained & super low energy

if you have a few more drinks than normal one month you might notice that your next period was more intense, with worse period cramps, intense PMS symptoms, and mood changes

Let me know in the comments if you’ve noticed this! I sure have 🙋🏼‍♀️

Its actually shocking how alcohol affects the body. You can see my ring results after a few drinks vs an alcohol day.

My heart rate and breathing rate was higher, and my body temperature increased. Plus my heart rate variability plummeted showing that my body is stressed.

even 2-3 drinks can have this affect!

So not only does alcohol affect your menstrual cycle but it also affects your overall health 🤯

I’m not saying alcohol is the worst thing ever, but it’s important to realize that everything we put into our body has an effect.

So enjoy this summer patio season, but remember It’s all about balance ⚖️

06/18/2022

Being healthy doesn’t have to be hard

I get it, it can be intimidating to start your health journey!

Either not knowing where to start or not knowing if what you googled is right for you are two of the biggest road blocks my clients come to me with.

This is where a holistic health coach comes in.

3 reasons to work with a holistic health coach:

1️⃣We look at things from a holistic perspective, understanding that the body works as a whole, and that there are interactions between different body systems. We also understand that the environment you live it has a massive impact on your health - this includes how you live your life, diet, & more.

2️⃣We break things into bite-size pieces. Figuring out what tools fit into your current lifestyle so that your journey towards a healthier you is easy and seamless.

3️⃣ We provide accountability - if you’re been trying to get your health on track for months now, but can’t seem to stick to a plan, this is where health coaches shine. We can help break down the plan in terms of priority, making it more manageable and easier to integrate into your life.

06/10/2022

Drop a 🙋🏼‍♀️ if you feel this

Some of us face extreme irritability, others feel their mood crash super low, others can’t even stand to be around people

A client told me she feels like her period takes over her life for a week

For a whole week it’s like another personality is living in their body

extreme mood, motivation, and energy changes affect a lot of us during the menstrual phase.

BUT what if I told you it doesn’t need to take over your life?

What if …
You stoped snapping at your partner for seemingly “small” things
You actually felt social during your period
You didn’t want to hide from the world
Your cramps didn’t make you pop pain killers like they were candy
You stopped crying at the dog commercials
You had energy to LIVE
You had motivation to get work done
Your cravings were manageable

these are all amazing changes my clients have noticed

It’s FREEING to not be held back by terrible period symptoms

Ready free yourself too?

Join my free webinar next week, Tuesday 7pm, and find out how to get this freedom for yourself

DM me or the sign up link is in my bio!

PMS Freedom is coming your way 💕

06/09/2022

I hold space for you

Hello to all you amazing humans! I am so happy you are here. 

Holding space for people is essential for connection.

To me, holding space means taking the time to really listen, to deeply empathize, and do your best to truly understand.

Do you feel like your health care professional holds space for you?

A lot of my clients say … “no, they don’t.”

And that’s not at the fault of the Dr! It’s the medical system - many doctors barely have 10 minutes with you to cover what your health concern is, diagnose, and prescribe a treatment.

That doesn’t seem like a lot of time.

This is why holistic health coaching is the freaking best!

We have the time!

We can get a deep understanding of what is going on, talk about your options, come up with a unique treatment plan (just for you 😘) AND create a real connection while we are at it.

That’s the type of health support I want. So it’s what I created for you.

I hold space for you.

    

06/08/2022

Your diet can have a huge affect on your PMS!

Here are some that I eat every day to improve my PMS.

05/24/2022

My recipe for a pain free period

I think a lot of us just expect to have painful periods. We think it’s normal to rely on Advil or naproxen to manage our period cramps.

But I’m here too change that narrative. Periods do not have to suck, they do not have to wipe you out for multiple days, they don’t have to take over your life or make you want to hide away in your house.

I originally went on birth control to help manage my period cramps. You too? And sure it helped for a time, but it never addressed the root cause of why the cramps were there. By working on my lifestyle to decrease my stress and improve my sleep, and my diet to decrease my inflammation and improve my digestion, I saw major improvements in my period cramps.

once I had that foundation, I added in targeted supplements.

Here’s what i did

Starting two days before my flow:

High dose magnesium bysglycinate
Ginger
Crampbark

I Continued there until my cramps stopped

how do you manage your period cramps? Let me know in the comments