I’m Katie, a women’s functional health coach sharing what I've learned about gut health, hormones, nutrition and the nervous system - without making wellness more complicated than it needs to be.

For more, come say hi at @harayahealth on Instagram & TikTok.

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My period arrived, so I’m lowering the bar

My period arrived this week and, honestly, I’ve been feeling pretty crumby.

Lower energy, cramps, a slightly temperamental stomach...aka loose poo...and absolutely no desire to perform at my usual speed.

The old version of me would have tried to ignore it. I’d keep the same schedule, expect the same productivity and become annoyed with myself for struggling to keep up.

This week, I’m trying something different: lowering the bar.

Not abandoning every responsibility and retreating beneath my duvet indefinitely (tho tempting) but accepting that my body may need a little more care right now.

That has looked like gentler movement (walks rather than HIIT workouts), warming meals (rather than cold salads), earlier nights and less decision making (because I can't deal with cognitive load right now). Side note - I highly recommend that if you have a partner they learn about your cycle and what you need so that when the time comes that we start to menstruate we feel supported in the way that feels right to us!

It’s not about allowing my cycle to control my life. It’s about noticing what my body is asking for and responding accordingly. There is absolutely nothing wrong with being less than 100% your usual self.

Let’s make that make sense

At the beginning of our periods, oestrogen and progesterone are relatively low. Meanwhile, our uterus releases natural chemicals called prostaglandins, which help it contract and shed its lining.

Those contractions can cause cramps - hello PMS. Prostaglandins can also affect the bowel, which may help explain why some of us experience looser stools, nausea or a generally more dramatic digestive system alongside our period (me!)

Add disrupted sleep, discomfort and blood loss into the mix, and it’s understandable if you don’t feel like your most energetic self.

Instead of looking for one magical “hormone-balancing” food, I’ve focused on giving my body the basics:

• Iron-rich foods such as red meat, lentils, beans and leafy greens
• Vitamin C alongside plant-based iron to help my body absorb it
• Protein and carbohydrates at each meal for energy and satisfaction
• Omega-3-rich foods such as salmon
• Plenty of fluids, particularly when my digestion is more active
• Warm, straightforward meals that feel comforting and easy to digest

One salmon dinner will not instantly correct an iron deficiency or eliminate period symptoms. But consistently nourishing yourself is a much kinder strategy than under-eating all day and wondering why you’re exhausted and elbow-deep in a bag of crisps by 9pm.

If your periods are particularly heavy or you regularly experience fatigue, weakness, dizziness or breathlessness, speak to your GP about whether blood tests for iron deficiency might be appropriate.

Try this: make one iron pairing

Choose one meal today and pair an iron-containing food with a source of vitamin C.

Try:

• Lentils with tomatoes and peppers
• Eggs with spinach and tomatoes
• Beef with broccoli stir fry
• Chickpeas with roasted peppers and lemon
• Fortified cereal with berries

Vitamin C helps improve the absorption of non-haem iron - the type found in plant foods.

No supplements, complicated protocols or complete fridge overhaul required. Just one helpful pairing.

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FOR REGULAR GIRLS 💩

Because good digestion deserves good food.

Frozen chocolate peanut butter dates

This week, my period craving has been very specific: chocolate, peanut butter and something sweet and chewy. So naturally, I made these. They taste like little frozen caramel cups, require approximately zero culinary talent and are perfect for keeping in the freezer when your uterus demands dessert immediately.

Makes: 10 dates
​Prep: 15 minutes, plus freezing

You’ll need

• 10 Medjool dates
• 5 teaspoons smooth or crunchy peanut butter
• 100g dark (85% dark)
• 1 teaspoon coconut oil, optional
• Small handful of chopped roasted peanuts, optional
• Pinch of flaky sea salt

How to make them

1. Slice each date lengthways and remove the stone, being careful not to cut all the way through.
2. Fill each date with approximately half a teaspoon of peanut butter.
3. Place the filled dates on a lined plate or tray and freeze for 20 min.
4. Melt the chocolate with the coconut oil, if using.
5. Dip each date into the melted chocolate or drizzle it generously over the top if you can't be bothered with the full dipping operation.
6. Sprinkle with chopped peanuts and a tiny pinch of flaky sea salt.
7. Return them to the freezer for around 15 minutes, until the chocolate has set.

Store them in an airtight container in the fridge for a softer, chewier texture or in the freezer for a firmer bite. If frozen solid, let them sit at room temperature for a few minutes before eating.

The dates provide carbohydrates and fibre, while the peanut butter adds some fat and protein - making them a little more satisfying than chocolate on its own.

Are they a replacement for a chocolate bar? No, because we’re allowed to eat chocolate bars. They’re simply delicious in their own right and exactly what I’ve been craving this week.

Until next time,

Katie x

Big thank you from me for joining my little corner of the internet for women who want to understand their bodies better - from gut health and hormones to nutrition, stress and everything in between.