Zuzana S. Jensen, Hormone Health Coach & Reiki Practitioner, Greve Strand (2025)

16/06/2025

When Mathias, a very talented musician 🎻 came to my practice he felt that stress was creeping into his life. He wanted to manage it before it started to influence his performance.

With the help of high-frequency Reiki energy, he was able to release tension from his muscles, adjust energy flow, and relax his mind.

After a couple of Reiki healing sessions, his energy shifted to a more calm and balanced level. Shortly after healing, a new door opened for him with tournées and many other professional opportunities.✈

He dropped me this message 📲

"Reiki healing made me feel greater calmness and balance in my body and mind. It is the first time I have tried this kind of treatment, and it has certainly done very well."

🤗 Reiki healing is a natural, soft, and safe method of healing and self-improvement.

🤗 It increases vitality and raises the body's vibrational frequency. The Reiki energy removes energy blockages, adjusts the flow, and brings the body into balance and harmony.

I included Reiki treatment to manage stress in MY PATH 🧭 and my other nutrition programs, as reducing stress is essential in restoring hormonal balance.

🤗 Reiki sessions are available individually or as part of nutrition programs.

Would you like to learn more about Reiki healing?

DM me 📲 REIKI or drop your question in the comments below ⬇️

10/06/2025

Then it's time to give your attention to that area ⬇️

Vaginal atrophy and dryness during menopause are common symptoms, and while it affects your comfort and maybe your relationship, you don’t have to suffer.

During the reproductive years, estrogen helps maintain moisture levels, tissue strength, pH balance, and microbial health in the va**nal area. But as estrogen declines during menopause, the va**nal environment begins to shift, dramatically in some cases.

These hormonal changes can lead to thinner va**nal tissues, reduced elasticity, and decreased natural lubrication. Many menopausal women experience discomfort, irritation, and more frequent yeast infections.

What is the solution? 🤔

✅ Add plenty of greens and healthy fats 🥑 to your diet and remember to include fermented foods to keep your pH and microbial balance healthy

✅ Regular pelvic floor exercises can improve circulation and muscle tone in the pelvic area

✅ Using non-hormonal lubricants can help during in*******se to reduce friction

Avoid 🚨

❌ using harsh soaps can disrupt the va**na’s natural pH

❌ douches (your va**na is “self-cleaning” and you should never need to put soap inside)

❌ wearing underwear from synthetic fabrics - can trap moisture and create irritation.

The most important - focus on you and your self-care 💚

A relaxing bath with organic essential oils 🛁 can help your body restore moisture and reduce bacterial overgrowth.

Was it helpful? Let me know in the comments below ⬇️

In MY PATH program 🧭 you will learn how to manage your peri/menopausal symptoms naturally, have tools to create balance in your body, and empower yourself to make your (peri)menopause journey smoother. 📲 DM me to learn more about MY PATH.
**nalhealthmatters **naldryness

30/05/2025

One of my clients mentioned during her first session that she craves the spice cardamom.

Considering that cardamom has a strong, spicy, minty flavor, she loves to sprinkle it on her coffee ☕

While we were going through her health history, it turned out that we would be working on decreasing inflammation 🔥 in her body.

I looked into the properties of this spice, and I saw a clear message 💡her body was sending her.

✅ Cardamom comes from the seeds of several plants in the same family as ginger and contains phytochemicals that have anti-inflammatory & antibacterial properties.

✅ It contains several vitamins & minerals, as well as some fiber. It is also low in carbohydrates & calories.

It can improve and protect ⬇️

✅ Metabolism
it lowers levels of inflammatory proteins
reduces LDL (“bad” cholesterol), but protects HDL (“good” cholesterol)

✅ Heart 💚
the bioactive compounds in cardamom could help the cardiovascular system by improving inflammation and blood lipids

✅ Liver
Cardamom does appear to have some helpful effects on the liver, which plays a crucial role in removing toxins from the body

Cardamom can be used in curries, soups 🥣 desserts, and beverages, like tea and coffee.

🥕Try my Creamy Carrot and Coconut Soup with Cardamom recipe 🥥 It is easy to make and brings your body many flavors and nourishment.

Would you like to learn more? 📲 DM me MY PATH or drop your question in the comments ⬇️

21/05/2025

"I've had terrible anxiety all day."

I was contacted by my 25-year-old client interested in Reiki healing as she was dealing with antidepressant medication withdrawals and experiencing anxiety.

I offered her a Remote Reiki healing session, due to her busy schedule and lifestyle. After 30 min. session, she wrote ⬇️

"...and now I am just exhausted."

The following day, she sent her sweet message 💚

"I slept like a rock! I don't feel as horrible as I did yesterday. I hope I don't jinx it lol"

I hear many stories like this. 😊 Self-care is important at any age. If you give your body and mind rest, you will find your balance, and healing will come by itself.

🤗 Reiki is a natural, safe, and gentle method of healing and self-improvement that everyone can use. It is very beneficial to sensitive people. It helps to reduce stress and anxiety, improve sleep, and bring a feeling of peace and calmness 🕊

🤗 With Remote Reiki Healing, a client can receive the benefits of Reiki without having to go anywhere. For the best results for a client, it is recommended to rest in a relaxed position and receive healing at the agreed-upon time.

✅ I included Reiki treatment to manage stress in MY PATH and my other nutrition programs, as reducing stress is essential in restoring the hormonal balance ⚖

✅ Reiki sessions are available individually or as a part of nutrition programs.

Have you tried a Reiki session or remote healing? Would you like to learn more?

📲 DM me or share your experience in the comments below ⬇️

16/05/2025

Why is drinking a lot of water so important during menopause? 🤔

Estrogen has many functions in the body, but perhaps one of the important roles of estrogen is keeping water in the body where it’s needed, where it's going to be used, and when it's needed.

When estrogen levels start to fall in menopause, the body's ability to retain water decreases, and that can cause many issues ⬇️

🚨Skin & joint issues
🚨Brain fog & memory issues
🚨Fatigue
🚨Hot flashes
🚨Night sweats
🚨Heart palpitations

What water is best to drink in menopause?

Fizzy water can stimulate the production of ghrelin, the hormone of hunger that increases your appetite. So if you’re drinking a lot of fizzy water during the day, this can lead to increased appetite 👎

🏆The best choice is just plain clean 💧 water

If you find it challenging to drink plain water throughout the day, try to flavor it with slices of lemon, lime, ginger, cucumbers, or mint for a little extra flavor and to keep it more alkaline.

Try my refreshing Cucumber Lime Cooler recipe and let me know what you think in the comments below ⬇️

13/05/2025

Cortisol is a primary stress hormone produced by the adrenal glands. This hormone is key in helping your body manage stressful situations - a deadline, running late, a car accident.

No matter the cause, your body secretes cortisol. It causes the body to mobilize glucose into the bloodstream quickly. This increase in blood sugar is meant to fuel your muscles and give your body a boost of energy so you can respond to the stressor rapidly.

When your cortisol levels remain high due to prolonged stress, health issues start to knock on your door 🧐

➡️Digestive issue
➡️Insomnia
➡️Weight gain in the abdominal area
➡️Headaches
➡️Increased blood pressure

Did you know some foods can lower stress levels? 🤔

✅ Leafy greens like kale, spinach, and bok choy are high in folate, which helps your body manufacture neurotransmitters -serotonin & dopamine.

✅ Fatty fish are rich in omega-3 fatty acids, which help to keep cortisol levels from rising during anxiety.

✅ Avocados are high in magnesium, which assists in the regulation of blood pressure.

✅ Nuts and seeds are also high in omega-3 fatty acids, and several varieties like almonds & sunflower seeds are high in vitamins A, C, and E. They can help prevent cell damage to the brain.

Foods to Avoid 🚨
❌Alcohol
❌Coffee
❌Processed Foods

Managing stress can’t be done with diet alone. Practicing self-care and moving your body are essential in stress management 🧘‍♀️

In MY PATH program 🧭 we work on adjusting your diet and improving self-care to help you understand and interpret your body's needs. You will learn how to set the intentions, have tools to improve, and empower yourself to make your (peri)menopause journey smoother.

Was it helpful? Let me know in the comments below or DM 📲 me to learn more about MY PATH 🧭

25/04/2025

During menopause, when hormone levels fluctuate, it is important to keep your blood sugar stable.

Smoothies are easy, quick to make, and a refreshing start to the day 🌞

Hormone-balancing smoothies are full of nutrients, flavor, and filling that you will love incorporating into your daily routine.

📌 There are many recipes and ways to prepare smoothies, but what should every hormone-balancing smoothie include?

✅ Protein
collagen, chia seeds (chia seeds contain all nine essential amino acids, they are considered a "complete" protein)

✅ Healthy fat
avocado 🥑coconut oil, h**p seeds

✅ Carbohydrates
greens or fruit 🫐

✅ Water or dairy-free milk

Try my Blueberry Avocado Smoothie recipe and let me know what you think. 🤗

What is your favorite smoothie? How often do you make it? Let me know in the comments below ⬇️

22/04/2025

During peri/menopause, estrogen levels plummet and disrupt the gut's delicate balance. When estrogen and progesterone are low and testosterone continues to decline, so is the biodiversity of gut bacteria.🦠

The digestive system not only processes food but also regulates the production and metabolism of key hormones.

Imbalances in gut flora can disrupt the production of estrogen, progesterone, and even thyroid hormones. This can manifest as mood swings, weight gain, and fatigue 😴

An overgrowth of harmful bacteria in the gut can lead to inflammation. The inflammation is a stressor that urges the adrenal glands to produce more cortisol, further disrupting your hormonal balance.

➡️ One of the simplest ways to foster a healthy gut-hormone link is through a diet.

✅ Adding nutrient-rich, anti-inflammatory foods into your daily meals can have a profound effect.

✅ Fermented foods like sauerkraut, kimchi, and kefir introduce beneficial bacteria into your gut.

✅ Probiotics are essential in replenishing beneficial bacteria. Prebiotic fibers, which feed these good bacteria, are vital.

💡Extra tip ⬇️

⛔ Pesticides, plastics, and other environmental toxins can disrupt the delicate balance of gut flora and hinder hormone function.

✅ Choosing organic produce, using glass containers, and filtering your water are some of the steps you can take to minimize toxin exposure.

In MY PATH program 🧭 we focus on gut health by tuning in to your body's needs and interpreting them correctly.

You will learn how to manage your peri/menopausal symptoms naturally, have tools to create balance in your body, and empower yourself to make your (peri)menopause journey smoother. 📲 DM me to learn more about MY PATH 🧭

What is the most stubborn digestive issue you are experiencing now? 🤔

Share your experience in the comments below ⬇️

18/04/2025

If you get that warm feeling around the holidays, you might be boosting your oxytocin levels.🤗

🌼 Oxytocin is a hormone and neurotransmitter associated with feelings of love, trust, and bonding. It’s released during moments of emotional connection, such as hugging, holding hands, or sharing a meal.

🌼 Boosting oxytocin is important as it helps to improve relationships, but also reduces stress and improves overall emotional health.

✅ Embrace the physical touch.
Gestures like hugs, or a pat on the back can instantly elevate oxytocin levels. It strengthens feelings of safety and belonging.

✅ Eat together whenever possible.
Quality time is a way to foster connection.

✅ Unplug & truly connect
Set aside tech-free moments during gatherings and focus on genuine interactions. This helps everyone feel seen, heard, and authentic.

Happy Easter holiday! 🐇🌱🐣

15/04/2025

"I slept great last night—9 hours of uninterrupted sleep without back pain. I feel great after a long time, thanks to you."

My client, Olga, came to me with back pain and disturbed sleep. She couldn't relax and was stressed & frustrated about it. I offered her a Reiki session to help her release muscle tension and relax in her body.

Stress triggers the release of cortisol, the body’s primary stress hormone. 😣

➡️ When cortisol levels are chronically high due to ongoing stress it can disrupt your natural sleep-wake cycle, worsening insomnia.

➡️ One of the primary benefits of a Reiki session is relaxation. After a Reiki session, clients often report less pain, improved mental clarity, and a sense of calmness and well-being. It is a safe, gentle, and non-invasive treatment. 🤗

✅ I included Reiki treatment as a way to manage stress in MY PATH program, as reducing stress is essential in restoring your hormonal balance.

✅ Reiki sessions are available individually or as a part of MY PATH program.

How do you manage your stress? Have you tried a Reiki session? Would you like to learn more?
📲 DM me or share your experience in the comments below ⬇️

03/04/2025

Why should women, especially in peri/menopause, have a pinch of nutmeg daily?

✅ It can help balance estrogen and progesterone levels. It has a calming effect on the nervous system and improves blood circulation.

✅ It is packed with magnesium, manganese, copper, calcium, iron, and other essential vitamins, such as B1, B6, and B9.

✅ Essential oils in nutmeg - myristicin, elemicin, eugenol, and safrole - help to relieve joint pain, swelling, and inflammation. They have a positive effect on the digestive system and help reduce bloating & constipation.

✅ Moreover, nutmeg helps the secretion of digestive enzymes, which improves metabolism and helps you to keep your optimal weight.

✅ Nutmeg consumed with milk works as a natural antidepressant. It helps to reduce stress by calming the nerves and promoting better sleep.

➡️ Add a pinch of nutmeg to your curries, soups, and beverages for a positive effect on your hormonal, nervous, and digestive health.

🚨 Caution: It is safe to consume less than 1.5 tablespoons of ground nutmeg per sitting. Higher amounts can cause symptoms such as increased heart rate, nausea, seizures, pain, hallucinations, and changes in mood or behavior.

Enjoy my Creamy Rooibos Chai Latte with Nutmeg recipe! 🫖

Are you using nutmeg every day? What's your favorite way to use it? 🤔

Share your ideas in the comments below⬇️

31/03/2025

Perhaps one of the most frustrating menopause symptoms is bloating.

Fluctuating estrogen levels during peri/menopause can cause the body to retain water and air, leading to uncomfortable menopausal stomach pain. 😣

Unfortunately, hormonal changes can slow down digestion and increase bloating. As a result, many (peri)menopausal women feel uncomfortable even after eating very light meals.

Dealing with digestive issues during (peri)menopause can be challenging, but there is a way to manage those symptoms.

Where to start? 🤔

✅ Adjust your food choices

What you eat can have a significant impact on your digestion. To reduce symptoms like bloating avoid
❌ processed foods
❌caffeine
❌alcohol
❌refined sugars

To help your digestion and prevent constipation
➡️ Add more fiber, healthy fats & protein
leafy greens 🥬
avocado & olive oil 🥑
fatty fish 🐟

Extra tip 💡
Smaller portions can prevent the stomach from becoming overwhelmed, reducing digestive discomfort. Remember to drink plenty of water 💧to keep your intestines lubricated to help smooth bowel movements.

✅ Tune-up to your body needs

Physical activity can improve and stimulate digestion and as a result, reduce bloating.

It helps get excess hormones out of the body quickly and encourages hormone balance. It also could help you maintain your optimal weight 👍 (estrogen tends to be stored in the fat cells)

In MY PATH program 🧭 we focus on digestion by tuning in to your body's needs and interpreting them correctly. You will learn how to manage your peri/menopausal symptoms naturally, have tools to create balance, and empower yourself to make your (peri)menopause journey smoother.

Are you experiencing bloating and other digestive discomfort in your peri/menopause? How do you manage your symptoms?

Share your experience in the comments below ⬇️ or DM me to learn more 📲

Zuzana S. Jensen, Hormone Health Coach & Reiki Practitioner