Juliana Ehr Naturopathy

I’m not sure if you know about it, but I had burnout 6 years ago.



This event changed my whole life; apart from making me want to change my career (I used to be a photographer), it also changed how I connect to my body.


I used to wake up earlier to workout, cook breakfast for everyone before me, and skip breakfast most of the mornings 


I used to be a perfectionist - well, I'm recovering from perfectionism some days are better than others 


I learned to listen to what my body needs 


Not only to listen but to give her what she needs 


So today, I woke up a little anxious and more tired than usual.


I decided to take a morning off and do a gentler workout


My meditation was longer 


I had breakfast outside, listening to some music 


Instead of waiting to the weekend and pushing through, I surrendered, and I listen 


Everything else can wait

Do you feel like you’re pushing against yourself most of the time? Or have you also learned how to listen to your body? Let me know in the comments 👇

Soooo, I’m hosting my first event (eek 😬!) beside my lovely friend

We created H.E.R - Health Elevation Retreats for women, a kind, holistic and gentle approach to health.

We are planing our first retreat for March 2023.

Meanwhile we are holding 1 day retreats until the end of year. The first one is going to be in Jersey at the beautiful farm cafe.

Next, we are bringing H.E.R to Ibiza in October then to London in November.

If you’re interested in joining us at any of these locations, check our website and get in the waiting list x

Learn how to work with the menstrual cycle phases and boost your energy, look and feel your best, and get rid of PMS symptoms!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
SYNC YOUR CYCLE AND WATCH YOUR LIFE FLOW
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tuning into your menstrual cycle - how to eat, exercise, and work according to your menstrual cycle
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Connect and love your body
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tap into your feminine energy, do and have it all without feeling overwhelmed
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Link in my BIO
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Love, Ju xx

It's important to understand how knowing your progesterone levels can help you realise that certain menstrual symptoms you're experiencing are not normal.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Progesterone is the main hormone in the class of hormones called progestins. And these are s*x hormones that influence s*xual development during puberty and are related to reproduction.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Before ovulation we have less progesterone: At the beginning of the menstrual cycle, progesterone levels are low and remain so throughout the follicular phase.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ After ovulation we have more progesterone: Progesterone is the dominant hormone after ovulation. Progesterone is produced in the corpus luteum, that is, the area of ​​the o***y created by the collapsed follicle after releasing the egg. Progesterone levels peak in the middle of the luteal phase.
If conception does not occur, the corpus luteum begins to break down 9 to 10 days after ovulation, causing progesterone levels to drop and your period to start.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Today I share with you some symptoms of progesterone deficiency since many times in consultation I see how women have had to normalise what happens to them for not finding solutions.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Did you know that the thyroid hormone T3 directly stimulates the production of progesterone? So could we have premenstrual symptoms due to a thyroid problem? How wonderful to understand that everything is connected to everything!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👩🏼‍⚕️I take your health very seriously, and I understand how you can feel when you no longer know who else to turn to or what to do.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I wish you a happy Monday! Leave your question or comments or DM me 👇🏼👇🏼👇🏼

It can feel like absolutely everything is a potential hormone disruptor these days, right?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Our busy and stressful lives can have an impact on your hormone health, even if you eat well and exercise regularly.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But on the other hand, your day-to-day life also has a ton of potential for helping to balance your hormones too. With a few simple tricks, you can help support your body’s delicate hormone balance.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are a few ways you can support your hormone health every day:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eat fairly soon after you get up, especially if it's been a long time since you ate your last meal. Eating within an hour of waking works best for most people.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Get some natural light on your skin every day to support your circadian rhythm. The earlier in the day you can do this, the better. Exposure to bright natural light in the morning makes it easier to go to sleep earlier at night and wake up earlier in the morning.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Natural light also helps increase melatonin, a hormone that’s linked to sleep.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you can, try dimming the lighting in your home once the sun starts to set to support your circadian rhythm. This is super important if you have problems sleeping. If you can't dim your lighting, wearing sunglasses for a couple of hours before bed will have similar effects.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try to get to bed before 10 PM when you can. Sleep is super crucial for healthy hormones. It’s something of a huge vicious cycle though since your hormones can wreck your sleep and poor sleep can ruin hormone health. Get as much as much sleep as you can to reduce stress on your hormones.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Need help to balance your hormones? DM and let’s chat.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Juliana x

Because hormone imbalances can have such a big effect on health and wellbeing, you’re probably wondering why they develop and whether certain risk factors can make them more likely.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Most of the time, hormone imbalances aren’t caused by one particular thing. It’s usually the case that multiple factors come into play. Some of these can include:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Poor gut health and food allergies: These days, experts are becoming more aware of the role that your gut plays in health and wellbeing and this seems to extend to hormone health too. Having Leaky Gut Syndrome (whereby undigested foods are able to make it through the lining of the intestines, often due to food sensitivities) or very little in the way of “good” bacteria in your gut has been linked to hormone imbalances. It’s thought that this stems from inflammation, which is a big culprit in many different health issues.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Being overweight: A small amount of estrogen is made in fat cells and this means that any excess weight can affect your hormones.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lifestyle factors, including poor nutrition and not getting much exercise: Exercise can help to balance hormones, including cortisol (a stress hormone). It can also help to increase dopamine and serotonin, two key neurotransmitters that are super important for mood. For men, the natural decline in testosterone can be partly reversed through exercise. For women going through menopause, exercise can also boost estrogen levels.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lack of sleep: Lack of sleep can have an effect on your hormones, especially if it’s happening more often than not. Cortisol levels can be higher and appetite hormones such as ghrelin and leptin can also be altered after poor sleep.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
((continue in the comments))

When gut health isn't optimal, hormones become imbalanced. The microbiome plays a big role in estrogen regulation. Poor gut health increases the risk of estrogen-related diseases such as PCOS, endometriosis, and even breast cancer.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Join me and on Wednesday, June 15th at 12.30 pm UK time and 13.30 Europe time, to learn how to improve gut health and balance your hormones naturally.

If you eat a lot of sugar, you may notice the effects on your skin but until now, you may not have realized that sugar is often a major factor in bad skin.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Acne may be something you thought you’d left behind in your teenage years but your diet can make it a super real problem as an adult too.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you struggle with adult acne, you’ve probably tried just about every skincare product going, right? And you’ve probably found it makes little (if any) difference to your acne.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It has a lot to do with what you’re putting in your body— and not just what you’re putting on your skin. What you eat can make a ton of difference and sugar is one of the biggest culprits.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
High GI foods spike your blood sugar and insulin levels, which is hugely inflammatory.
This can also have effects on how much sebum your skin produces and the amounts of androgens that are secreted.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Choosing low GI foods can be a super-smart choice for improving adult acne.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
According to some studies, following a high-glycemic-load diet is more likely to encourage acne compared to a low-glycemic-load, high-protein diet.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As part of a healthy, balanced diet, cutting back on sugar can be super helpful for reducing adult acne. Most people with acne will also benefit from getting plenty of healthy fats and antioxidants. Give it a try and see if it helps your skin!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
DM if tou have any questions x
⠀⠀⠀⠀⠀⠀⠀⠀⠀

Your thyroid is a small gland that’s located at the front of your neck. It produces thyroid hormones, including thyroxine.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your thyroid gland may only be tiny but it has a big impact on your metabolism. Your heart rate, digestive system, energy levels, and mood can all be affected by your thyroid health.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s a hugely delicate balance and any disruption to your thyroid can cause a ton of health problems.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If it’s underactive, your body doesn’t tick over as quickly. You’ll likely find that you put on weight even if you’re not eating a ton and feel super sluggish. You may also have symptoms such as constipation, depression, dry skin, dull-looking hair and menstrual problems.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And if it’s overactive, it’s the opposite. Your whole metabolism is in fast-forward mode. You might feel hot, shaky, and sweaty a lot, lose weight without dieting or doing much exercise, have diarrhea or palpitations. It’s super important to get checked out if you think you might have an overactive thyroid since it can sometimes lead to heart problems if it’s untreated for a good while.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Whether your thyroid is underactive or overactive, medication can help manage it. For an underactive thyroid, this means replacing the thyroxine that your body isn’t making by itself. And for an overactive thyroid, it’s all about bringing your thyroxine levels back to optimal levels.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lifestyle changes can also help to balance your thyroid hormones. This includes making sure you’re eating plenty of nutrients and trace minerals and doing exercise that doesn’t cause extra stress for your thyroid. Eating regular meals and not skipping any can be simple but effective too.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
See you soon!

PRE-MENSTRUAL PHASE
⠀⠀⠀⠀⠀⠀⠀⠀⠀
No, we are not weird, we just experience changes in our hormonal system that directly affect the rest of our body and that is why sometimes you feel great and full of energy to workout and the week later... not so much.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You do not lack motivation!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your hormones constant change, so your body's needs and capability
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And although each woman lives and feels it in different ways...
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏼 Knowing what happens and why we feel what we feel in this phase of the helps us adjust our workouts, our nutrition, and regulate emotions.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What about you? Do you feel that your energy level and performance stay the same throughout the month? Or do you notice the difference? Have you tried to adapt your workouts and nutrition around your cycle?

When you're trying to get pregnant, what you eat can be super important.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Some foods are thought to hinder your chances of conceiving so you'll definitely want to limit them or cut them out to boost your success.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here's how to separate the myths from the facts when it comes to fertility foods!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Some extra tips:
- Get your sugar fix from natural sources such as fruit rather than candies, cookies, and other refined sugars. And swap white bread and pasta for whole-grain options to get more complex carbs into your diet.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
- You can happily eat salmon, sardines, trout, and anchovies a few times per week without having to worry about how the mercury content may affect your chances of getting pregnant.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Avoid GM soy is a great move, along with making sure that any soy you do eat is organic.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Cut back on how much processed meat you eat can help keep ovulation regular and healthy.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Health experts recommend you and your partner both try ditching alcohol while you're trying to conceive.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Trans fats are found in lots of fried foods and processed foods, including fries, cookies, pastries, cakes, and candy bars.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I hope it was helpful!
Until next time,
xoxo
Ju

Why “Me” time is super important for mums (and why it’s not selfish!)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
When was the last time you had any “me” time? If like most mums, it’s been longer than you can remember, let’s talk about why you need to switch that up.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As a busy mum, you’re used to putting your family first. While it may seem like the best idea for everyone, making a bit of time for yourself on a regular basis can be a far better move.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As much as we love our kids, being a mum can be super hard work and there’s nothing wrong with giving yourself a “timeout” reward for that! In fact, regular “me” time can have very underrated benefits for all of the family.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are just a few reasons why regular “me” time is so highly recommended by mums and experts alike:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
● Taking care of yourself is a great platform for taking care of your family. If you’re happier, calmer and less stressed, your kids will love the new version of their mum! And they’ll get the best of you as a parent too, as you’re much less likely to be frustrated or stressed.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
● You’re a mother but that doesn’t have to define you. No doubt you have lots of interests, hopes and dreams before you become a mum and “me” time gives you a chance to get a bit of that back.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
● You’ll be fresher, less tired and that little bit more recharged. It’s likely that you’ll also feel more self-fulfillment, which you can then pass onto your family. This is why “me” time is definitely not selfish as your family will benefit as much as you will.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
● If you’re not currently giving yourself chance to de-stress and recharge, your stress levels will be high most of the time and that’s not good news for your health. Taking a little bit of time out for yourself can be super effective for managing stress levels.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Leave me a ❤️ in the comments if you are taking time for yourself this weekend.

Now it's easier to send Juliana Ehr Naturopathy a message.

If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The best way to fight stress is to have a healthy, balanced diet that includes a moderate amount of each of the different food groups.

Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I will be posting a series of foods that fight stress. Stay tuned for the next 3 days.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS- If you are ready to stop feeling bloated all the time, have more energy than ever (without relying on coffee), and have glowing skin, I can help you with that! Book a free call on my bio.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lots of love.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Juliana

😩 When I hear someone saying they don't have time to cook nor eat healthy.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This delicious chickpea salad took me literally 10 minutes to make.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pre-cooked organic legumes like black beans, lentils, and chickpeas in a glass jar (preferably) are a perfect item to store in your pantry.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In this salad, I added:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 pre-cooked chickpea jar
About 10 cherry tomatoes
Red Onion
Parsley and dill
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can add goat cheese, hard boil eggs, tuna, maybe some quinoa, broccoli, spinach, etc. The options are endless.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Legumes are a fabulous source of fibre, protein, vitamin C and Magnesium. Also perfect for blood sugar balance (good bye cravings and afternoon slumps)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What's your favourite fast-healthy food? Let me know in the comments.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS- Did you know in my coach program I give you bi-weekly personalised meal plan with recipes and a shopping list? Book a free call with me to know more. (link in bio)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lots of love,
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Juliana

“You are not your thoughts; you are aware of your thoughts.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You are not your emotions; you feel emotions.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You are not your body; you look at it in the mirror and experience this world through its eyes and ears.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You are the conscious being who is aware that you are aware of all these inner and outer things.”
⠀⠀⠀⠀⠀⠀⠀⠀⠀
— Michael A. Singer

Gratitude and random acts of kindness have both been shown to improve happiness and life satisfaction.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
One of the reasons for this is the fact that it helps you to feel better about yourself.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🙏 Being thankful can have a major impact on your health and wellbeing.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📔 Studies have linked keeping a gratitude diary to optimism, improvements in mood and better physical health.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤗 Having a more positive outlook on life can help to reduce stress and cut back on negative thinking, which makes gratitude a much underrated way to feel happier about life.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
A few ways that you can embrace gratitude include sending heartfelt and handwritten notes to people who have made a positive difference to your life, taking a walk in nature and feeling grateful for the natural world around you, and reflecting at mealtimes on the work involved in getting food onto your plate.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Research has repeatedly linked kindness to feeling happier.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
One theory for this involves the production and release of neurochemicals that create a “high” … not that dissimilar to a chemical “high”! It also encourages your brain to release oxytocin, also known as the “love hormone”. 🥰
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Be grateful and show kindness to you body while you work for progress or healing. This will spread up your goal for sure!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS- If you are ready to stop feeling bloated all the time, have more energy than ever (without relying on coffee), and have glowing skin, I can help you with that! Book a free call on my bio.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lots of love.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Juliana

Some of our experiences and beliefs make us doubt our strength to face life's adversities.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But our experiences don't need to shape our reality and what we think about ourselves is not always true.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You are much stronger than you think, and what makes you think otherwise is your self-doubt.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you feel powerless to keep going, seek help, being strong does not mean doing everything by yourself.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try to have new experiences, and with that create new beliefs that strengthen you.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And, most importantly, be aware of the signs that life has already given you, showing how strong you are - much more than you can possibly imagine.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Think about it, I'm sure you've been through some really hard times and had incredible strength to get through them.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So take those difficult times as examples, use them to remind you how strong you are.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What new experience can you have to remember how strong you are and how capable you are to accomplish what you want?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let me know! And tag a strong and powerful woman in the comments 🙏🏻❤️

Juliana Ehr Naturopathy updated their website address.