Robyn Callaghan ND

Robyn Callaghan ND My goal as an ND is to understand how environmental, genetic and lifestyle factors have affected you

05/29/2026

Hormonal IUDs often have a not-so-great reputation online, but the evidence tells a very different story. 🤍

For many women, especially during perimenopause, they can dramatically improve:
✨ heavy menstrual bleeding
✨ iron deficiency and anemia
✨ endometriosis
✨ adenomyosis
✨ painful periods

Heavy bleeding during the menopausal transition is extremely common and can seriously impact quality of life, energy and mental health.

One of the biggest misconceptions is that hormonal IUDs “switch off” your hormones.

In reality, many women continue ovulating and maintaining their own natural hormone production while using them, even if periods become lighter or stop.

I see this intervention genuinely change women’s lives. Women deserve evidence-based information, not fear-driven misinformation.

Need personalised support with hormone or menstrual health?

Appointments available via the link in bio. ✨

05/14/2026

Can you use vaginal estrogen and systemic estrogen at the same time?

Yes.

And in many cases—you should.

Especially if you have genitourinary syndrome of menopause (GSM).

GSM can include:
• vaginal dryness
• burning
• painful s*x
• urinary urgency
• recurrent UTIs

👉 Systemic estrogen doesn’t always adequately treat vaginal or urinary symptoms on its own.
That’s where local vaginal estrogen can make a huge difference.

This combination is extremely common and often necessary for proper symptom relief.

Too many women are told discomfort is “just part of ageing.”

It isn’t.
Treatment exists.
And you do not need to suffer through it.

05/11/2026

I don’t prescribe many supplements because more ≠ better.

Most women are taking things they don’t need
and missing what actually matters.

But when I do recommend supplements in perimenopause and menopause… these are the ones that come up the most 👇

IRON

If you’re dealing with heavy or irregular periods, iron deficiency is incredibly common.

This can show up as fatigue, brain fog, dizziness, and anxiety.

👉 Always test first.

CALCIUM

As estrogen drops, bone density becomes a priority.

Especially important if you’re dairy-free or have a family history of osteoporosis.

👉 Think prevention, not reaction.

VITAMIN D

One of the most common deficiencies I see.

Impacts mood, immunity, hormones, and energy.

👉 Simple but often missed.

MAGNESIUM (glycinate)

Probably the most helpful for most women.

Supports sleep, stress, digestion, headaches, and muscle tension.

👉 Many women are low without realising it.

SAFFRON (~30mg)

Underrated, but powerful for the right person.

Can support mild to moderate anxiety, low mood, and focus.

👉 Not for everyone but powerful when used correctly.
_

The goal isn’t more supplements. It’s the right ones - based on your body, your symptoms, and your needs.

Save this so you don’t waste money on random supplements and share it with someone who needs a simpler approach.

05/08/2026

If you’ve been dairy-free for years and are entering perimenopause or menopause…
this matters.

As estrogen drops, bone density naturally declines. Studies show dairy-free diets are associated with a higher fracture risk - especially if calcium intake is too low.

👉 This is why calcium becomes much more important in midlife.

For most women, the target is around 1200mg of calcium daily from food and/or supplements.

This is especially important if you:
• avoid dairy
• have low dietary calcium
• or have a family history of osteoporosis

Protect your future mobility, strength, and independence.

Save this as your reminder that bone health starts NOW, not later.

05/04/2026

Did you know the fatigue you feel in perimenopause isn’t always due to your habits?

Yes, things like poor sleep, hot flushes, and mood changes can all play a role. But sometimes, it’s simply the hormonal transition itself.

Shifting estrogen levels can directly affect the brain — including energy, motivation, and how rested you feel.

So if you’re doing “all the right things” and still feel exhausted…
it’s not something you’re doing wrong.

Go easy on yourself. 🤍
And focus on optimising what you can, rather than pushing through.

If this feels familiar, you’re welcome to reach out — I’m happy to help you navigate this phase with the right support. ✨ Booking link in bio.

05/02/2026

Many people think perimenopause only starts when periods become irregular or stop.

But it’s not that simple.

Perimenopause is identified by changes in your cycle pattern — and these can be subtle at first.

Early signs can include:
• Your cycle shifting by 7+ days (shorter or longer)
• Changes happening across a few cycles
• Heavier or lighter periods than usual

Later changes may look like:
• A cycle length of 60+ days
• Missed or significantly delayed periods

Menopause itself is defined as 12 months without a period.

Importantly, you don’t need obvious or dramatic cycle changes to be in perimenopause — and age alone doesn’t define it either.

Noticing patterns in your cycle and symptoms is often the first step. đź‘€

If you’re unsure what’s normal or changing for you, you’re welcome to reach out — I’m happy to help you make sense of it. ✨ Booking link in bio.

04/29/2026

Hormonal migraines are often linked to changes in estrogen levels. The goal is to keep those levels as steady as possible.

Here’s what that can look like in practice:

Hormone support options
• Continuous estrogen + progesterone is often better than cycling hormones
• Transdermal estrogen (patch/gel) is preferred over tablets for more stable levels
• Finding the right dose matters and may take time to adjust
• Non-oral options may help reduce migraine frequency

For menstrual migraines
• Using estrogen (patch or gel) in the days leading up to your period may help
• Short-term estrogen support before and during your cycle can reduce attacks in some people

Medications that may be used
• Triptans for acute migraine relief
• Preventative options like beta-blockers, antidepressants, or anticonvulsants
• Simple pain relief for associated tension headaches

Lifestyle and non-hormonal support
• Stress management and regular routines can make a difference
• Sleep matters and poor sleep can worsen migraines
• Nutrition may play a role, though triggers can vary from person to person

Hormonal migraines are not just “in your head” - They are often driven by real hormonal shifts and there are ways to support this.

If this sounds familiar, you’re welcome to reach out 🌸 I’m happy to help you explore what approach may suit you best. Booking link in bio🔗

04/24/2026

Fibre is often recommended for gut health - but the type you choose matters.

Soluble fibre helps soften stool and improve consistency.
Sources include psyllium, oats, chia seeds, ground flaxseed, lentils, apples, berries.

Insoluble fibre increases bulk and speeds transit.
Sources include whole wheat bread, brown rice, cucumber (with skin), zucchini, celery.

Prebiotic fibre feeds beneficial gut bacteria.
Sources include garlic, onions, leeks, asparagus, chickpeas, lentils.

For sensitive guts, especially IBS-C, gentler options like psyllium are often better tolerated. đź‘€

Introducing fibre too quickly can lead to bloating, gas, and cramping - so increase gradually.

Whole food sources are always a great place to start, and small changes can make a big difference.

If you’re navigating constipation, bloating, or IBS, you’re welcome to reach out I’m happy to help tailor a fibre strategy for you. 🌿

Wildflower bouquet from our walk today including one of my favourite herbs for peri menopause and menopause red clover! ...
06/29/2020

Wildflower bouquet from our walk today including one of my favourite herbs for peri menopause and menopause red clover!

Red clover contains isoflavones and is especially awesome for hot flashes providing relief at times almost immediately.

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