All you need for success in 2017!

I don’t know about you but I start EVERY year with the best intentions, I set goals and resolutions, and EVERY year I hit December and wonder why I’m no further forward..  sound familiar?  There are many things that come into play when it comes to achieving big goals and dreams but you know the biggest thing that holds us back… our head!

Yep, we need to GET OUT OF OUR HEADS AND… INTO OUR HEARTS…

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To truly evolve and achieve our dreams, we need to lead from our heart, not our head.

Our heart space is an awakened space and allows us to truly hear our intuitive voice – our heart knows things intuitively.  It is the thinking mind which separates, which judges, which tears apart, and it is the light of love that can wash away the troubles.

When we rely on our head, decision making can become all the more difficult because our limiting beliefs and fears often create stress and overwhelm during that process, making it difficult to find clarity and do what ‘feels’ right.

So go grab your journal and write down your goals, resolutions, and dreams for 2017 and map out how you’re going to achieve them – during this process ask yourself regularly ‘Am I leading from my heart or my head?’

And guess which essential oil is so perfectly accompanied with this process?  Frankincense – THE OIL OF TRUTH.

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Frankincense reveals deceptions and false truths.  It invites individuals to let go of lower vibrations, lies, deceptions and negativity (all created in the mind!)  Frankincense helps create new perspectives based on LIGHT & TRUTH.

Frankincense recalls to memory spiritual understanding, gifts, wisdom and knowledge the soul brought into the world.  It is a powerful cleanser of spiritual darkness.

So how perfectly timed is it that doTERRA gives a FREE Frankincense to everyone who places an order of 200PV or more in the month of December…

JUST TWO DAYS LEFT!  Valued at £76 (retail) makes it the perfect month to join doTERRA and get 25% off the highest quality essential oils in the world!

To take advantage of this offer simply CLICK HERE or if you’d like help choosing your kit simply message me at thiswholesomelife@gmx.com.

Here’s to creating your magical 2017!

Much love,



Creating calm in the Xmas chaos + FREE Frankincense this month!

This is my favourite time of year… but boy can it be stressful.

It feels like there’s no end to the ‘to do’s’.  Shopping, running errands, meal planning, cooking, baking, present wrapping, decorating, entertaining friends and family, and the list goes on.  If you have your own business as well as running a household then I HEAR YOU.

All this stress can put us in a bad mood and that is NOT what Xmas is about, at all.

Are you open to the idea of a calmer and more joyful holiday?

One oil I always turn to when I need to balance my mood and relax is Frankincense.  One of my most favourite diffuser blends is Frankincense, Wild Orange, and Lavender, mmm… so good for the soul! 

Did you know that Frankincense was considered more valuable than Gold in ancient times?
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This oil has had a huge impact on my emotional wellbeing.  It’s also known as the KING because it’s such a powerful support for SO many physical and emotional issues.

It’s impossible to be in a bad mood when we use Frankincense, and as for stress, I can just feel that weight being lifted from my shoulders.  It also has a beautiful calming effect on my boisterous 6 year old boys!

It smells beautiful on its own but at the moment I’m loving blending it with some On Guard, our immunity blend, just perfect for these wintery days.

And in December there is a promotion whereby if you place an order of 200pv (which is approximately £150) anytime this month you will get a bottle of Frankincense FREE!  (This oil is £76 retail so this is an AMAZING Deal!).

What a great month to get your very own wholesale account… the oils make great gifts and you can get them at wholesale pricing so you are saving money and sharing the joy of holistic remedies with your friends and family to support their physical and emotional wellbeing.

So you see, there’s no reason you should feel stressed and strung out this holiday season.  Join me in being relaxed and making people wonder just WHAT you are doing that is keeping you so calm. 

With your own wholesale account you have the option of being apart of the Loyalty Rewards Program (LRP).  This not only gives you 25% off the retail price but you receive 10-30% of your orders back in points redeemable for free product, how cool is that!  And it gets better… when you place your order before the 15th of each month and your order reaches 125pv then you get the Product of the Month FREE!

To view the most popular kit options CLICK HERE.

Lastly I would like to wish you a beautiful festive season with your family and friends!



How To Create A Morning Routine To Set You Up For The Day

They say that ‘breakfast is the most important meal of the day’.  Well yes, I would have to agree with that, but how we start our day is pretty important too.
 
I used to wake up naturally, lounge about in my PJ’s, have a cup of tea + toast, have a LONG bath or shower before getting dressed… and then I had children.
 
My children can wake up grumpy, really grumpy.  So I not only need to be ready for that but I need to get myself in the right zone to set me up for the day.
 
I need to connect with myself before I can connect properly with anyone else.

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It doesn’t always happen in this order but most mornings look a little something like this…
 
Alarm goes off at 6am.
 
Head upstairs to my ‘sacred space’, that being my comfy meditation chair with its lush sheepskin draped over it.
 
Place a drop of Frankincense on my third eye – Frankincense is the Oil of Truth and is a wonderful oil to use in any spiritual practice.
 
Massage Balance onto the bottoms of my feet and cover with my favourite cashmere socks (life’s little luxuries!) – Balance is one of my most favourite grounding blends to help set me up for the day.  I talk more about this blend here.
 
Spend 15 minutes in meditation, either in silence or using a guided meditation.
Pick one of my Angel tarot cards and write my 3 big intentions and goals for the day.
 
Listen to a podcast or periscope replay of inspiring leaders in business I love to follow and tune into.
 
Go downstairs at 7am to make my lemon and water and wait for my boys to come downstairs – I am READY for them, ready to cuddle and snuggle them, no matter how grumpy they are.
 
Connecting with our feminine, fun-loving, and soulful selves makes us far more productive, present, and patient in the mornings and for the remainder of the day.
 
Create a morning routine that you will fall in love with – that way, when your alarm goes off you won’t want to turn over and go back to sleep.
 
What does your ideal morning look like?  Mine has taken some tweaking and it doesn’t always go to plan but having that ‘plan’ keeps me on track. 
 
Why not start experimenting with a morning plan that works for you.  Start with 2-3 things that will make you feel good, and set your alarm accordingly.
 
I would love to hear how it goes for you!  You can send me a message at thiswholesomelife@gmx.com.
 
Being a woman isn’t always easy, sometimes we need support from our sisters to lift us up and through the tricky moments.  If you know someone who might find this helpful, I hope you’ll share it with them.
 
Much love,
Bridget xo 



Bliss Out with this Bath Recipe

Sinking into a luxurious warm aromatic bath is one of the best forms of self care.

What you put in your bath can enhance your bath experience – so one of the ingredients I love to add is magnesium. 

Did you know that 80% of us are deficient in magnesium?  Magnesium is necessary for over 300 biochemical reactions in the body. 

Here’s just a few of the incredible benefits of magnesium:

  • Relieves stress 
  • Soothes muscle aches
  • Improves circulation
  • Supports better nutrient absorption
  • Relieves headaches 
  • Speeds up wound healing
  • Encourages mineral absorption and improves sleep
  • Helps relieve joint pain
  • Improves skin hydration

I use various different salts such as Epsom salts which is also great for releasing muscular tension, but with all those benefits with magnesium you can see why it’s one of my favourites!

The below recipe I use for both myself and my children (it’s my secret weapon to calm them down before bedtime – the bedtime hour is their craziest hour!)

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After your bath I highly recommend adding your favourite essential oils, ideally the same ones you just bathed in, to 10ml carrier oil, such as coconut or almond oil, and lather it all over your body while it’s still warm and the pores are still open from the bath.

Taking a sacred pause from life’s endless To Do’s is paramount to both our physical and emotional wellbeing.  

Happy bathing!

Bridget xo 

 



7 Great Reasons to Diffuse Essential Oils for a Healthy Home

They’re just pretty smells right?  Yes, essential oils can smell amazing but that’s not why the world’s going mad for them right now.  They can have incredible health benefits for us physically, mentally and emotionally.

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There are 3 ways to use essential oils, aromatically, internally, or topically.  Aromatically through a diffuser is my absolute favourite, here are 7 reasons why:

  1. It cleanses and purifies the air (air fresheners mask odours and leave synthetic chemicals in the air).
  2. It’s the fastest way to reach our limbic system in our brain which controls our memory, emotions, blood pressure, and heart rate – breathing in a pure plant oil with no synthetics or fillers has a powerful effect on the brain.
  3. It boosts our immunity.
  4. It can change the vibe in your home from cranky to harmonious.
  5. Everyone in the room benefits from the therapeutic qualities.
  6. It helps with relaxation and sleep.
  7. Helps ease breathing.

So there you have it, 7 great reasons to consider diffusing in your home!  Once you start, you will fall in love with the simplicity and effectiveness of using essential oils in this way.  We certainly have, we diffuse every day (and often through the night) for a variety of reasons.

Toxins and chemicals are so prevalent in our society today that using and diffusing pure essential oils is one of the best things we can do for our health.  

My two favourite diffusers are Made By Zen which can be found on Amazon, and the Petal diffuser from doTERRA which you can purchase here.

Using a diffuser is one thing, but the type of essential oil you use in your diffuser is key for achieving true health benefits. 

If you’re ready to start diffusing in your home and you would like some help choosing some essential oils (and a diffuser if needed) that are best suited for your needs, then simply email me at thiswholesomelife@gmx.com with ‘help me choose’ in the subject line and I will be in touch.

Much love and happy diffusing!

Bridget xo



Sweet Potato Brownies

Ingredients:
1 medium sweet potato – 2-3 cups when grated
2 whole eggs
½ cup melted coconut oil
⅓ cup honey
2 teaspoons vanilla extract
2 drops Wild Orange essential oil (optional but adds incredible flavour!  You can get yours here.)
½ cup raw cacao powder, sifted
1 teaspoon baking powder
1 teaspoon baking soda
2½ tablespoon coconut flour

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Method:

  1. Preheat oven to 185 °C (365 °F), make sure the oven is hot before you put in the brownies in.
  2. Combine grated sweet potato, eggs, vanilla, honey, Wild Orange and coconut oil oil in a large mixing bowl and stir together until well incorporated. Then add cacao powder, baking powder and baking soda and stir. Finally add coconut flour. Avoid adding too much coconut flour as it will absorb too much moisture which will result in drier brownies.
  3. Once combined, pour the mixture into a baking tray lined with greased baking paper. I used a 9″/23cm square tin.
  4. Cook for 25-30 minutes. Remove the tin and cool for 5-10 minutes before carefully removing the brownie cake form the tin. Cut them into squares and dust with a little cacao powder or melt some dark chocolate in a bowl over boiling water or in a microwave and drizzle it over the top. Serve with raspberries or strawberries and maybe some fresh cream or coconut yoghurt to be extra decadent. Enjoy!



2 Delicious Ways to Get Avocado Into Your Children

Every now and then I try avocado with my children, but it’s mostly met with ‘I-AM-NOT-EATING-THAT’.  So, like most healthy ingredients they turn their nose up at, I find a way to get it in them!

These two desserts are completely delicious and my two boys devour them in seconds and ask for more.  Little do they know…

Strawberry Citrus Ice Cream
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1 ripe avocado
4 cups frozen organic (if possible!) strawberries (I chop these up before they go in the freezer to make it easier on the food processor)
1/2 cup plain organic yogurt
1/4 cup raw honey
4 drops Wild Orange essential oil*
4 drops Lime essential oil*
*you can purchase these food grade oils here.

Add all the ingredients to a high-speed blender or food processor and blend until all the frozen strawberries have broken down.  Serve immediately. 


Raw Chocolate Moussechoc-mousse
1 avocado
1/4 cup almond or coconut milk
1  tsp pure vanilla extract
1/4 raw cacao powder
2 tbsp raw honey

Using a food processor or high-speed blender, combine all ingredients until smooth.  Put in refrigerator to chill before serving.  I love to top them with some fresh raspberries!


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There are 3 very important aspects to being Whole and Happy – Mind, Mood, & Sleep.

Motherhood and the shake-up of my hormones knocked me for six, mentally and emotionally, so I’m passionate about finding solutions to having a Healthier Mind, a Happier Mood, and getting Quality Sleep.

Mind & Mood

Why are these 3 things so challenging in our modern day world?  Well there are many critical unmet needs we’re facing today on both a nutritional and bio-chemical level.  Many of these needs didn’t even exist a century ago.
 
In the last 50 years or so we’ve seen some vast changes in our food supply which has resulted in an array of dietary deficiencies, and we’re not actually replacing what we use up biochemically.   When our body’s critical needs are not being met this creates a biochemical imbalance within the body.  This will automatically create a negative mood state.

We’re also faced with a cocktail of toxicity in our environment and skincare products – so when we’re faced with both dietary deficiencies and toxicity we become imbalanced, and this is especially true for women and their hormones.
 
When it comes to different mood states, here’s some perspective for you… depression is a worry and preoccupation of the past, and anxiety is a worry and preoccupation of the future.

There are two different mood states: true & false

True mood = grief, loss, fear, heartbreak. 

False mood = easily irritated, poor sleep patterns, anxious, overly perfectionistic, very critical of the self and others, easily overwhelmed, and a lack of ability to concentrate.   False moods continuously contribute to low self-confidence.
 
Sleep
A false mood state is exacerbated by not getting adequate sleep.  Poor sleep = poor focus. 
 
I don’t know about you but if I don’t have a good night’s sleep I don’t feel on top of my game.  I feel chemically different, and I am chemically different.  
 
Very often it’s anxiety, phobias, irrational fears, worried and obsessive states that keep us awake, so we often need to focus on grounding our body and mind.  Three of my favourite oils I use to calm and ground me for a more restful sleep are Vetiver, Roman Chamomile, Wild Orange, Marjoram, Cedarwood and Lavender.  (I don’t use them all together, I tend to blend 2-3 in the diffuser according to what I’m drawn to at the time.)
 
To Supplement Or Not?
There was a time when if we ate enough fresh fruit and vegetables, then we were getting enough of our daily intake of nutrients, but that’s no longer the case.  The depletion of vitamins and minerals in our soil means our nutritional needs are no longer being met.
 
Also, our bodies don’t always have the right digestive enzymes to absorb the nutrients needed.  For example, many proteins contain tryptophan which converts to serotonin, the ‘feel good’ chemical but when we don’t have the good bacteria and right enzymes in the gut, then there’s no conversion to the brain.
 
I take the doTERRA”s Long Life Vitality supplements and these are also what helps support my mood, energy, skin, and sleep.
 
How Can Essential Oils Help?
Essential oils are made up of natural chemical plant compounds which work with the body on a restorative level assisting the body to return to its natural state.  Synthetic compounds like prescription medications alter our natural state by trying to mimic what exists naturally in the body.  

Synthetic Natural
Not capable of being selective Selective
Antibiotics kill all bacteria, both good and bad.  (Same with chemotherapy – non-selective, hence the side effects.) Naturally selective in keeping the good and getting rid of the bad.

 
When we smell a molecule from an essential oil it goes directly through the nasal passage and into the limbic part of our brain creating an almost immediate emotional response – this is akin to snorting cocaine and which is why so many people do it because it’s the fastest way to get into the brain outside of intravenous injection.
 
Diffusing & Absorption Of Essential Oils
One of my favourite ways to use essential oils is in a diffuser.  It only takes 20 minutes for a room to be filled with the aroma, plus everyone in the room benefits.  Or for a more concentrated but temporary inhalation method simply take the lid off and smell the oil from the bottle. 
 
Another beautiful way to use your oils is to apply directly onto the skin with a carrier oil like a fractionated coconut oil and massage into the skin to create a warming sensation.  When the skin is warm it increases absorption by about 80%.
 
My most favourite treatment which uses this absorption method is The AromaTouch Technique which is a beautiful treatment involving 8 different oils which are used along the spine and the feet providing immune support and restoring the homeostasis within the body.  If you live local to me then this is a real treat to experience! 
 
Oils To Use For Different Mood States
Now let’s talk about which oils you use and for what purpose.  When we’re talking about that depressed and detached state, hopeless, resigned and in despair state, then we want to provide the body with the right chemicals that have us become more buoyant, adaptable and optimistic. 
 
My most favourite oil is Elevation ‘the Joyful blend’.  I use this blend daily on the back of my neck and up towards the brain.  (It contains Melissa which is an incredibly supportive oil for times of grief and sadness brought on by a situation.)
 
Elevation is amazing for uplifting the mood, and Frankincense also.   Frankincense is one of my favourites, it’s like god in a bottle because it can support and help us heal on many levels.  It’s also my favourite oil to use for meditation.
 
Any citrus oil is great for bringing that optimism and buoyancy back into the body. 

The ‘Balance’ blend is another one of my ‘daily elixirs’ for keeping me calm, grounded, and less anxious.
 
Oxygen Energises
One quick burst of exercise can improve concentration and flood the brain with oxygen and activate those brain chemicals like dopamine.
 
Low energy is one of the top health concerns that people have and it’s especially prevalent with those people who are experiencing that low vibration or false mood state.
 
Our adrenal glands are tightly linked to our energy levels – if you experience that highly strung and wound up feeling, mental chatter, burnout, exhaustion, lack of short term memory, that sort of thing, then you want to look at how you can improve your body’s chemistry and really looking at the adrenals being a major support system for that.  (Basil and Rosemary are two very supportive oils for our adrenals.)
 
In conclusion, I want to share from my heart to yours about what I know and believe to be true…
 
A regular self-nurturing practice is fundamental to taking your wellbeing to the next level in your healing journey.  This is vital in achieving a healthy balance and experiencing peace and joy in your life.

Peace & Joy Are Your Birthright 

When you advocate for yourself and experience those authentic emotions, instead of continuing to repress those false emotions, then you are going to notice a marked shift in how you feel and how you process and walk through life. 
 
Be true to who you are.
 
Much love,

P.s. The ultimate upgrade in women’s self care is incorporating pure essential oils.  If you’re ready to get started simply email me at thiswholesomelife@gmx.com with ‘I’m ready to get started’ in the subject line and I’ll be in touch!  Or, if you already know what you want, then simply follow this link for some Simple Steps >>> http://thiswholesomelife.co.uk/start-your-essential-oil-journey-here/

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Master Your Mood With These 5 Things

Do you remember how carefree and happy you were as a child?  With the stresses of our busy modern lifestyles, these feelings don’t come as easily for us as adults, so we need to work at them a bit more.  

I used to let my mood run the show, but now I refuse to let a dull mood ruin my day.

We are in total charge of how we show up in life.  

You are the CEO of your body and mind and I want to help you take charge it. To shift how you’re feeling you need to adopt new habits and practices, but they need to be simple otherwise you most likely won’t do them.  Don’t worry, I’ll make this as simple as possible… 

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HERE’S MY 5 FAVOURITE ‘MOOD CHANGERS’:

1. Move your body
How many times have you heard this?  I used to always ignore this advice.. ‘seriously, the way I’m feeling right now, the last thing I want to do is put on my running shoes’.  But it really works, those endorphins get a serious shake up.  Go for a run or for a power walk.  It might be hard to get started but you’ll feel great for it afterwards, and for the rest of the day!

(I also highly recommend this when you’re confronted with a block – I guarantee you’ll come back unblocked or feeling a whole lot clearer.)

2. Play some tunes
Who doesn’t love music?  Put on your favourite tune – crank it up, sing and dance away on your own or with your kids in the kitchen while you cook dinner – a good mood is contagious so why not pass it on.

3. Nourish your body with good food
You’ve heard it before and I’ll tell you again.. You Are What You Eat.  Look at everything you eat as an opportunity to nourish and feed your body in the best possible way.  Nourishing your body and cells with good nutrition is one of the most loving things you can do for your body, and we always feel better when we treat ourselves more lovingly.

4. Essential oils
Now I couldn’t leave this post without adding my favourite mood changer.  When I was introduced to pure essential oils 2 years ago I never expected them to rock my world in the way that they have.  If you need to shift your mood or need help in shifting your mind-set even, make essential oils your go-to tool.  It really is so simple, add them to a diffuser or apply them to your body.

Funnily enough the ‘Mood Management Kit’ from doTERRA was the very first kit I started with and I can highly recommend this kit.  I mention it here in my guidebook in case you don’t already have it.

5. Meditation
My reaction to this used to be much the same as ‘move your body’, like ‘argh, really?’  But seriously, this is one habit you want to add to your daily routine.  It’s really very simple, just sit in a quiet and comfortable space for 10 minutes (longer if you can) each morning – get up before your kids if you have to – but commit to this daily practice and watch those subtle but powerful shifts take place.  Quietening our mind is a powerful thing.

So those are just a few of my favourites but I’d love to hear what you love to do to shift your mood?

If you still need some inspiration to shake things up then watch this video with Tony Robbins, this man is epic when it comes to any form of transformation, so hear what he has to say about shifting your mood.

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Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!

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How much is your menstrual cycle dictating your emotions?

You would think that since I linked my depressive mood to my menstrual cycle back in 2015 that tracking my cycle would be high on my priority list – nope, those dark thoughts and feelings still creep up on me!

But that is about to change.

Until now I’ve neglected paying attention to it, however, I believe that tracking our cycle needs to be high on our self-care agenda.

When we monitor our cycle we know where we’re at.  For example, if you find yourself yelling at your husband or your children in a rage, you know that you’re not going mad or falling apart, but that your hormones are playing havoc with your emotions.

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So let me paint you a picture of when my hormones play havoc with my emotions.  That inner critic rears its ugly head and says things like: you’re not good enough, you can’t achieve that, you’re a rubbish mum, you can’t do anything right, everyone is better than you. 

Nice huh?

When I feel like this I want to hide away from the world.  My reactions are short & fiery and internally I’m screaming ‘get me out of this sh*t hole’.

Because it’s sh*t.

Research shows that the three key hormones that rise and fall throughout our monthly cycle are estrogen, testosterone and progesterone.  These three hormones, depending on where they’re at in our cycle, can affect our mood, energy, confidence, memory, romantic life, social life, shopping habits, food cravings and virtually every other part of our day.

So here is a snapshot of how we can feel at different times of the month based on our cycle:

WEEK 1: Day 1 (first day of period) to Day 7 – this is my FAVOURITE week!
Estrogen rises
During this week, estrogen starts out at rock-bottom and begins a steady climb.  Once you get past the achy, fatiguing part of your period, this rise in estrogen will be boosting your energy, mood, optimism and brain skills.  It also makes us chattier and pushes us to connect with others both socially & romantically.  We feel more fun and playful!

WEEK 2: Day 8 to Day 14 (around ovulation time)
Estrogen and testosterone rise till they peak
Estrogen continues to rise throughout your Week 2, amping up all the positive affects you experienced during your Week 1.  So, you’re likely to be more upbeat, optimistic, chattier and confident, self-assured, have a sharper memory, and perhaps even thinking more romantic thoughts!  In the latter part of this week testosterone is on the rise making you more impulsive, daring and competitive.

WEEK 3: Begins the day after ovulation and lasts for 8 days (Day 15 to Day 22 in a 28-day cycle)
Progesterone rises; estrogen and testosterone drop for half the week, then estrogen rises again.
The first half of your Week 3 is your “pre-PMS” phase.  By ‘pre’ I mean it’s the less intense version of PMS.  You might experience irritability, fatigue and a down mood.  Like PMS, pre-PMS, is also caused by plunging estrogen (there are two dips of estrogen in each cycle).  By the second half of Week 3, estrogen rises again, putting a stop to any annoying pre-PMS symptoms, which help level out our mood – yes!!!

Throughout Week 3 progesterone rises, which can make you sleepy, quiet, less interested in socialising and more cautious.  It’s also dampening your libido and triggering cravings.  If you’re particularly sensitive to progesterone then this hormone can make you a bit blue.  Progesterone may trigger a bit of forgetfulness and fogginess while also making it more difficult to speak eloquently.

WEEK 4: Final 6 days
Estrogen and progesterone plunge
As estrogen plunges during this premenstrual week, it can trigger moodiness, the blues, muscle aches, insomnia, headaches, fatigue, and a wide variety of other PMS-related symptoms.  Not every woman suffers from premenstrual syndrome and symptoms can be milder or more severe from month to month, often due to diet, stress, medications, exercise habits or your body’s personal sensitivity to hormones.

This is the ideal week to treat yourself to your favourite indulgences.  Why?  Because the plunge of estrogen depletes your brain of mood-boosting chemicals, leading to irritability and negativity.  But, when you relax in a bath, watch a much-loved movie, go for a walk or do anything else you enjoy, it gives you a temporary boost to our happy brain chemicals, making us calmer and more upbeat.

So I hope that you’ll now join me in tracking your cycle so that you are prepared for those tricky moments.  See paragraph 2 on this blog post for my favourite essential oil blend to help balance our hormones – I could not live without this blend.

I’d love to hear from you and what you struggle with most during the different stages of your cycle, so please comment below, I love to hear from you.

Much love,
Bridget

Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!

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