Perez Nutri_Health

Perez Nutri_Health Helping women 40+ feel like themselves again with natural holistic tools to ease menopause symptoms. Let’s talk menopause supportive simple and stigma-free.

I offer 1:1 coaching group support and essential oils for sleep mood energy and hormonal balance.

24/03/2026

Do you wake up around 3am?
You’re not alone.
Join our Holistic Sleep Workshop this Thursday 🌿

Comment SLEEP if you’d like the link.👍🏼🥱

21/03/2026

Menopause taught me something I wish I’d learned earlier.

Taking care of myself is not selfish.
It’s necessary.

These days my self-care might look like:
• diffusing oils in the evening
• going for a quiet walk
• saying no to things that drain me
• drinking my tea slowly instead of rushing
Small things.

But they make a big difference to how I feel.

You deserve care too.

The afternoon slump used to hit me hard.Low energy.Low motivation.Sometimes even low mood.Now when I feel that dip, I do...
20/03/2026

The afternoon slump used to hit me hard.

Low energy.

Low motivation.

Sometimes even low mood.

Now when I feel that dip, I do something simple:
I step away from my desk, stretch for a minute, and inhale an uplifting citrus oil.

It’s like a tiny reset for my brain.

Menopause has taught me something important:
Instead of pushing harder, sometimes we need to support ourselves differently.

What helps you reset during the day?

I used to wonder why I felt so irritable some days.Nothing huge happened… but everything felt annoying.Now when that fee...
19/03/2026

I used to wonder why I felt so irritable some days.

Nothing huge happened… but everything felt annoying.

Now when that feeling creeps in, I’ve learned to pause instead of pushing through.

I step outside, take a few deep breaths and use a calming oil blend.

Even just a minute of slowing down helps my nervous system settle.

Menopause can make our bodies feel like strangers sometimes.
Little rituals help me reconnect with myself again.

What helps you to calm down and re-connect with yourself? 🤔💜

Today I walked into a room and completely forgot why I went there.Menopause brain fog is real.Instead of getting frustra...
18/03/2026

Today I walked into a room and completely forgot why I went there.
Menopause brain fog is real.
Instead of getting frustrated with myself, I now do something different.
I put a drop of peppermint or rosemary oil on my wrists and take a deep breath.
The scent wakes my brain up a little.
But more importantly…
I remind myself this is normal.
My body is changing, not failing.
If your brain feels foggy sometimes too, you’re definitely not the only one.

Some days menopause makes my emotions feel… bigger.Small things can suddenly feel overwhelming.When that happens, I paus...
17/03/2026

Some days menopause makes my emotions feel… bigger.
Small things can suddenly feel overwhelming.
When that happens, I pause and do something simple:
I put a drop of grounding oil in my hands, rub them together, close my eyes and breathe.

Just 3 slow breaths.

It’s not magic.

But it helps me reset instead of reacting.

Menopause is not just physical, our emotions deserve support too.
Be gentle with yourself today. 🤍

Night sweats used to ruin my sleep.I would wake up drenched, kick the covers off, then feel freezing… then wake up again...
16/03/2026

Night sweats used to ruin my sleep.

I would wake up drenched, kick the covers off, then feel freezing…
then wake up again an hour later.
It was exhausting.

Now this is part of my evening routine:
✨ I diffuse calming oils in the bedroom
✨ I rub diluted lavender on the soles of my feet
✨ I give myself 5 minutes to breathe and slow down

It doesn’t make menopause disappear… but it helps my body settle.
And when I sleep better, everything feels easier the next day.
If nights feel long for you too, just know you’re not alone.
If you want to find out more DM me! 💛

🌸 Women’s Health Week 🌸 Recipe: dōTERRA™ Chocolate Plant Protein Chia Pudding 🤎This isn’t just a sweet treat... It’s a ...
13/03/2026

🌸 Women’s Health Week 🌸

Recipe: dōTERRA™ Chocolate Plant Protein Chia Pudding 🤎

This isn’t just a sweet treat... It’s a gut-loving, energising recipe designed to nourish women from the inside out.

Why focus on the gut?
Because around 70–80% of bodily functions and body regulation begin there.

Here’s what makes this pudding powerful:

✨ Chia seeds: rich in soluble fibre to support digestion
✨ Psyllium husk: feeds beneficial gut bacteria & supports regularity
✨ Oats (alternative): beta-glucans that nourish the microbiome
✨ Raw cacao: rich in magnesium to support monthly symptoms, rest & inner system balance

A wide variety of protein sources helps the body process, repair, build and maintain efficiently, especially as our bodies change each month.

And of course…
🤎 dōTERRA™ Chocolate Plant Protein adds plant-powered protein to help stabilise energy and keep you feeling satisfied.

Ingredients:
✨ 200ml oat milk
✨ 2 tbsp chia seeds
✨ 2 tbsp dōTERRA™ Chocolate Plant Protein
✨ 1 tsp raw cacao powder
✨ 1 tsp psyllium husk (or 1 tsp oats)

Method:
Firstly, blend the chia seeds and psyllium (or oats). Pour into a container. Add remaining ingredients, mix well, and refrigerate for at least two hours.

Top with your favourite fruit and treats! Ludo, our Product Education Manager, loves Greek yoghurt, 70% dark chocolate & crushed hazelnuts. 🤎

Save this recipe for your next reset moment and tag us if you make it!

This morning I attended the Business Boost event hosted by the Hillingdon Chamber of Commerce at ARC Uxbridge, and it wa...
13/03/2026

This morning I attended the Business Boost event hosted by the Hillingdon Chamber of Commerce at ARC Uxbridge, and it was a great reminder of how powerful community is for small businesses.
Running a business can sometimes feel like a lonely journey, but being part of a chamber keeps us connected, supported, and constantly learning from one another. These spaces are so important, not just for networking, but for education, collaboration and encouragement.
The session “When Motivation Fades: How to Keep Momentum Going” by Hulya Erbeyli PCC was really inspiring and full of practical insights. It reminded me that dips in motivation are normal, but with the right mindset and support around you, you can keep moving forward.
We also had time for open networking and co-working in the Clubhouse, which created a relaxed space to continue conversations and build relationships with other local businesses.
Grateful to be part of such a supportive business community. Looking forward to the next event and seeing everyone again soon!
BusinessGrowth CommunityOverCompetition

You fall asleep easily.But then…2:47am.Wide awake.Too hot.Mind racing.You try to go back to sleep.You check the clock ag...
11/03/2026

You fall asleep easily.

But then…

2:47am.

Wide awake.

Too hot.

Mind racing.

You try to go back to sleep.

You check the clock again.

3:12am.

Morning comes and you’re exhausted.

If this sounds familiar… you’re not alone.
Hormone shifts in midlife can make sleep lighter and more sensitive to stress.

Have you been waking in the night lately?

PEACE IS NOT A LUXURYWhy so many women (also men) feel tired, wired, and overwhelmed right now, and 7 gentle things that...
09/03/2026

PEACE IS NOT A LUXURY
Why so many women (also men) feel tired, wired, and overwhelmed right now, and 7 gentle things that actually help
Lately, I don’t think most women are just “busy.” I think many are overstimulated, under-rested, emotionally stretched thin, and carrying far more than people realize.
And that kind of stress does not stay in the mind.
It shows up in the body.
It can look like:
Poor sleep.
A racing mind.
Low patience.
Afternoon crashes.
Headaches.
Sugar cravings.
Feeling tired but wired.
Or simply not feeling like yourself.
Here’s the part I really want to say:
Peace is not a luxury. It is part of health.
Sometimes the most healing things are not dramatic.
They are small, repeated signals that tell your body:
“You are safe enough to exhale.”
Here are 7 gentle things that actually help:
1. Get morning light.
Step outside for a few minutes after waking up. Light helps tell the brain it is daytime, which can help your body settle better at night.
2. Walk, even if it’s short.
A 10-minute walk is not “too little.” It still counts.
Movement helps shift stress and supports better sleep. No gold medal required
3. Create one no-phone pocket in your day.
4. Breathe slower than you feel.
Try this:
Inhale for 4.
Exhale for 6.
Repeat 5 times.
Simple, but powerful.
5. Use scent to anchor calm.
I love keeping wellness simple:
Balance in the morning.
Adaptiv Touch in the middle of a stressful day.
Serenity at night when it’s time to wind down.
6. Give yourself a soft landing at night.
Dim lights.
Put the phone down.
Stretch.
Pray.
Journal.
Sip herbal tea.
Diffuse something peaceful.

7. Choose one real connection each day.
A voice message.
A phone call.
A real conversation.
Not every form of exhaustion is physical. Some of it is the ache of carrying too much alone.
If you want to start with sleep support, why don’t you join our Holistic Sleep Masterclass, this Thursday or any other Thursday if it works better for you between 6pm and 7pm, on-line.
Comment
SLEEP and I’ll send you the link to join
in. 🙏🏼🌸

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