Flow Well: Navigating Period Health with Ease

As a naturopathic practitioner, I am deeply passionate about empowering individuals to take control of their health and well-being, especially when it comes to navigating the intricate rhythms of the menstrual cycle.

Some of the common menstrual issues that women or a person who menstruates can experience are:-

  1. Menstrual Cramps (Dysmenorrhea): Painful menstrual cramps are a common complaint among women. They can range from mild to severe and are often caused by the uterus contracting to expel its lining.

  2. Heavy Menstrual Bleeding (Menorrhagia): Excessive or prolonged menstrual bleeding can lead to fatigue, anemia, and discomfort. This condition may be caused by hormonal imbalances, uterine fibroids, or other underlying health issues. This can be one of the common signs that you are beginning your perimenopausal transformation. 

  3. Irregular Periods: Irregular menstrual cycles, characterized by variations in cycle length or skipped periods, can be caused by factors such as stress, hormonal imbalances, polycystic ovary syndrome (PCOS), or thyroid disorders.

  4. Premenstrual Syndrome (PMS): PMS refers to a combination of physical and emotional symptoms that occur in the days leading up to menstruation. Symptoms can include mood swings, bloating, breast tenderness, fatigue, and irritability.

  5. Premenstrual Dysphoric Disorder (PMDD): PMDD is a severe form of PMS characterised by intense mood swings, irritability, depression, and anxiety that significantly interfere with daily life.

  6. Endometriosis: Endometriosis is a condition in which the tissue that normally lines the uterus grows outside the uterus, leading to pelvic pain, painful periods, and fertility issues. Did you know that there is a link between Endometriosis and Small Intestinal Bacterial Overgrowth (SIBO)? Endometriosis is now recognised as an autoimmune condition.

  7. Polycystic Ovary Syndrome (PCOS): PCOS is a hormonal disorder characterised by irregular periods, excess androgen levels, and in some cases, ovarian cysts. It can lead to symptoms such as acne, weight gain, hair growth on unusual parts of your body and infertility.

  8. Amenorrhea: Amenorrhea refers to the absence of menstrual periods. It can be caused by factors such as extreme exercise, stress, hormonal imbalances, thyroid disorders, dietary imbalances or conditions affecting the reproductive organs.

  9. Spotting or Breakthrough Bleeding: Spotting between periods or breakthrough bleeding during the menstrual cycle can be caused by hormonal fluctuations, birth control methods, or underlying health issues.

  10. Menstrual Migraines: Some women experience migraines or severe headaches that coincide with their menstrual cycles, often due to hormonal changes.

It's important for women and individuals who menstruate, to pay attention to their menstrual health and seek medical advice if they experience persistent or severe symptoms that interfere with their quality of life. Treatment options vary depending on the specific condition and may include lifestyle changes, medications (medically), hormonal therapy, or surgical interventions. Naturopathically there are dietary interventions, herbal remedies and nutritional supplements that can be prescribed as part of your treatment plan.

I want to share some insights on how you can flow well through your period with ease, harnessing the wisdom of naturopathy.

  1. Honoring the Cycle: The menstrual cycle is a natural and intricate dance of hormones and bodily processes. Instead of viewing menstruation as a burden, it's essential to honor this cyclical rhythm as a vital sign of reproductive health. Naturopathy teaches us to embrace our periods as a time for rest, reflection, and renewal.

  2. Nutritional Support: Supporting your body with nourishing foods is crucial for maintaining hormonal balance and easing menstrual symptoms. Incorporate plenty of fresh fruits, vegetables, whole grains, and lean proteins into your diet. Foods rich in iron, magnesium, and omega-3 fatty acids can help alleviate cramps, fatigue, and mood swings.

  3. Herbal Allies: Herbal medicine offers a wealth of botanical allies to support menstrual health. Herbs like ginger, chamomile, and peppermint can ease cramps and soothe digestive discomfort. Vitex (chaste tree) and dong quai are renowned for their ability to regulate hormonal imbalances and promote a regular menstrual cycle. However, it's essential to consult with a qualified naturopath before incorporating new herbs into your routine, especially if you have underlying health conditions or are taking medications.

  4. Mind-Body Connection: The mind-body connection plays a significant role in menstrual health. Stress can disrupt hormone levels and exacerbate menstrual symptoms. Incorporating relaxation techniques such as yoga, meditation, deep breathing, or aromatherapy can help alleviate stress and promote emotional well-being throughout the menstrual cycle.

  5. Holistic Lifestyle Practices: Naturopathy emphasizes a holistic approach to health, addressing the physical, mental, emotional, and spiritual aspects of well-being. Engage in regular physical activity, prioritize quality sleep, and cultivate meaningful connections with loved ones. Creating a nurturing environment for yourself fosters resilience and promotes overall menstrual health.

  6. Reiki and Energy Healing: Reiki, a form of energy healing, can complement naturopathic approaches to menstrual health. By channeling universal life force energy, Reiki practitioners, such as myself can help balance the body's energy centers (chakras) and promote a sense of harmony and balance within the reproductive system. Incorporating Reiki into your self-care routine during menstruation can enhance relaxation, reduce pain, and support emotional healing.

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Navigating period health with ease is about embracing your body's innate wisdom and nurturing yourself on all levels—physically, emotionally, and spiritually. By integrating naturopathic principles, nutritional support, herbal medicine, and mind-body practices into your menstrual care routine, you can cultivate a deeper connection with your body and experience greater well-being throughout your cycle.

Exercising throughout the menstrual cycle can be beneficial for overall health and well-being. Here's a general guideline on how to adapt your exercise routine to different phases of the menstrual cycle:

  1. Menstrual Phase (Days 1-5):

    • During the menstrual phase, it's common to experience fatigue and discomfort. Listen to your body and opt for gentle forms of exercise such as walking, yoga, or stretching.
    • Focus on activities that promote relaxation and help alleviate menstrual cramps, such as restorative yoga or gentle stretching.
  2. Follicular Phase (Days 6-14):

    • As estrogen levels rise, energy levels tend to increase. This is a great time to engage in moderate to high-intensity aerobic exercises such as running, cycling, or dancing.
    • Strength training can also be beneficial during this phase as your body may respond well to building muscle and increasing strength.
    • Take advantage of your increased energy and focus on challenging workouts that leave you feeling energised and empowered.
  3. Ovulation Phase (Day 14):

    • Ovulation typically occurs around day 14 of the menstrual cycle. During this phase, you may experience peak energy levels and increased endurance.
    • Engage in activities that capitalise on your heightened stamina, such as longer runs, high-intensity interval training (HIIT), or team sports.
    • This is also a great time to try new activities or push yourself outside your comfort zone.
  4. Luteal Phase (Days 15-28):

    • Estrogen levels start to decline, and progesterone rises during the luteal phase. Some women may experience fatigue, bloating, or mood swings during this time.
    • Opt for moderate-intensity exercises that focus on stress reduction and relaxation, such as yoga, Pilates, or swimming.
    • Listen to your body and adjust your workout intensity as needed. If you're feeling fatigued, prioritize restorative activities that support your well-being.

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Throughout the menstrual cycle, it's essential to listen to your body's cues and adjust your exercise routine accordingly. Pay attention to how you feel physically and emotionally, and don't hesitate to modify your workouts to suit your needs. Remember that consistency is key, so aim for a balanced approach to exercise that supports your overall health and menstrual cycle. 

Remember, every person's menstrual experience is unique, and it's essential to listen to your body's cues and honor your individual needs. If you're experiencing persistent or severe menstrual symptoms, and if you aren't getting the answers or results you need, consider consulting with a qualified naturopath, such as myself who can provide personalised guidance and support on your journey toward optimal menstrual health.

Embrace the ebb and flow of your cycle with grace and compassion, and may you flow well through each phase of your menstrual journey.

If you are experiencing one or more of these symptoms and would like help to have a healthy menstrual cycle, please book your appointment with me via the link:-

Book Your Consultation Today – Katrina Froome Naturopathy



Yours in health and wellness,



Katrina xxx

katrina froome naturopathy, naturopath, brisbane, sibo, ibs, perimenopause, anxiety, stress, chronic fatigue, pcos, bloating


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