How healthy are your hormones? Take this 3 minute quiz to find out.

Quiz Questions

• 1.
  Which meme best captures your period mood?

  • A.
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    Moody
  • B.
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    Feeling Old & Forgetful
  • C.
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    Worried, but Hopeful
  • D.
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    Chill
  • E.
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    Excited & Ready
  • F.
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    Annoyed I can't lose the extra weight even though I'm exercising
• 2.
  If your period had a name, what would it be?

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  • A.
    So-what Suzy: Doesn’t really phase me.
  • B.
    Unwanted Uma: All I want is a positive pregnancy test, but my period keeps showing up.
  • C.
    Mrs. Nest-Builder: My partner and I are ready to turn our home into a nest for tiny feet, and my cycles are as regular as morning coffee.
• 3.
  If your period had a name, what would it be?

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  • A.
    Inconsistent Irene: My period was like clockwork when I was younger, but as I age I never know when it's going to show up.
  • B.
    Painful Polly: Seriously, everything hurts, my back, my head, even my poops and sexy times.
  • C.
    Patchy Patty: Even though I'm still young, I never know when it's going to show up.
  • D.
    So-what Suzy: Doesn’t really phase me.
• 4.
  If your period was on Trip Advisor, what would your reviews look like?

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  • A.
    ⭐️ - Booked this 1 year ago thinking it was going to be my 'baby moon', but I’m not pregnant yet.
  • B.
    ⭐️⭐️⭐️ - Not too bad. Was kinda tired so I didn't really feel like doing much, but not really a lot to complain about. Could have had more snacks.
  • C.
    ⭐️⭐️⭐️⭐️ - Took a break from the pill, cycles are clockwork, and feeling primed to embark on the baby-making adventure!
• 5.
  If your period was on Trip Advisor, what would your reviews look like?

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  • A.
    ⭐️⭐️⭐️⭐️ - Not too bad. Was kinda tired so I didn't really feel like doing much, but not really a lot to complain about. Could have had more snacks.
  • B.
    ⭐️⭐️ - Inconsistent bookings and surprise cancellations, with added weight gain as an unwelcome souvenir. Hormonal rollercoaster and cystic surprises disrupt plans, requiring constant management.
  • C.
    ⭐️⭐️ - You'd think we'd booked in a Haunted Mansion with all the wailing and moaning happening. I don't know why it was so torturous, but I know I had a headache by the time it was over.
  • D.
    ⭐️ - Tossed and turned all night, maybe it was the lumpy bed, but maybe it was me? Surprise hot flashes, rogue periods, desert-like dryness, memory loss mayhem. Refund, please?
• 6.
  Which quote best matches your period?

  • A.
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    “Don't get me wrong, your eggs are in great shape, but you have a T-shaped uterus. That combined with your advanced maternal age, it's preventing proper implantation.” Baby Mama
  • B.
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    "What, like, it's hard?" - Legally Blonde
  • C.
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    "Feeling frisky. I'm ready to get pregnant!"
• 7.
  Which quote best matches your period?

  • A.
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    “You know the best thing about pain? It lets you know you aren't dead yet!" G.I.Jane
  • B.
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    “You don't wanna make me angry. You wouldn't like me when I'm angry.”
  • C.
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    "MY HOBBIES INCLUDE: LOOKING AT SKINCARE, BUYING SKINCARE, APPLYING SKINCARE"
  • D.
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    "What, like, it's hard?" - Legally Blonde
• 8.
  Which book title sums up your period perfectly?

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  • A.
    The Joy of Cooking (A little comfort food sounds nice)
  • B.
    The Art of Waiting: On Fertility, Medicine, and Motherhood
  • C.
    The Great Gatsby (Chasing the green light of conception, dreaming of the future chapter, and embracing the anticipation of what lies ahead)
• 9.
  Which book title sums up your period perfectly?

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  • A.
    War and Peace (The week before my period I go to war. The week after my period I feel peaceful.)
  • B.
    The Joy of Cooking (A little comfort food sounds nice)
  • C.
    Dr Jekyll and Mr Hyde (I didn’t know I’d become a different person in my 40s)
  • D.
    Are You There God? It's Me, Margaret. (Acne, Missed periods, and more....)
• 10.
  How much do you know about how a normal menstrual cycle is supposed to be? (choose all that apply)

  • A.
    Honestly, not that much. I know I prefer tampons over pads and that’s about it.
  • B.
    I know a lot. I track my cycle and the highs and lows that accompany it.
  • C.
    I’m guessing mood swings are normal? They certainly are for me!
  • D.
    I’ve always assumed everyone gets terrible cramps around their cycle.
• 11.
  If your health had a magazine cover, which one would it be?

  • A.
    "Baby Bliss Beginnings" – Your guide to the exciting preconception phase, featuring stories of hopeful parents, and preparation tips for the journey ahead.
  • B.
    "Wellness Wonders" – Celebrating a balanced life with articles on mindfulness, fitness, and nourishing your body.
  • C.
    "Fertility Focus" – Delving into the realities of infertility struggles, offering expert guidance and supportive resources for individuals on their journey to parenthood.
• 12.
  If your health had a magazine cover, which one would it be?

  • A.
    "Pain & Mood Swings Monthly" – Featuring the best in monthly discomfort, hormonal chaos, and chocolate cravings.
  • B.
    "Wellness Wonders" – Celebrating a balanced life with articles on mindfulness, fitness, and nourishing your body.
  • C.
    "Hormonal Hiccups" – Navigating the twists and turns of hormonal imbalances, featuring tips for managing acne, weight fluctuations, irregular cycles, and promoting overall wellness.
  • D.
    "Midlife Metamorphosis" – Embracing the transformation with grace, grit, and a touch of humor.
• 13.
  If you could go back and tell your younger self anything about the menstrual journey ahead of you, what would it be?

  • A.
    Consider freezing your eggs in your 20s—getting pregnant may not be as easy as you think!
  • B.
    Periods will come and go, but be grateful that its predictable and not too painful + pay attention to any changes.
  • C.
    Stop the birth control pill 3-6 months before trying to conceive so you can be right on target.
• 14.
  If you could go back and tell your younger self anything about the menstrual journey ahead of you, what would it be?

  • A.
    When she comes, she's gonna be coming in hot! Brace yourself with a day off work, a hot water bottle, naproxen, and J-Lo's entire rom com anthology.
  • B.
    Seek help as soon as your cycle becomes irregular or you don’t feel like yourself in your late 30s and 40s. Strange symptoms may be a sign of perimenopause. Don’t suffer!
  • C.
    Periods will come and go, but be grateful that its predictable and not too painful + pay attention to any changes.
  • D.
    When it feels like a rollercoaster of acne, weight fluctuations, missed cycles, and cysts on your ovaries, your resilience will be your greatest strength.

Quiz Outcomes

• 1.
  Your hormones are telling you…It’s time to prepare for your menopause journey. 

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  This might come as a shock if you’re under 45 and haven’t heard that perimenopause (the earliest stages of menopause) can start as early as your late-thirties.The good news is, the earlier you realize your hormones are changing, the easier it is to treat, and even avoid, the symptoms associated with menopause. Hear this: You do not need to suffer! I’m answering all your questions and diving deep into treatments in my five-part podcast learning series, “Hot Flashes and Cold Realities: Demystifying Menopause”. Head here for the link.Here are some common perimenopause/menopause symptoms that might sound familiar…Your period is erratic with a heavy flow (when it shows up) You wake up in the night for seemingly no reasonYou experience night sweats that soak your sheetsYou went from feeling pretty damn sexy to never wanting sex againYou’re gaining weight, despite being consistent with your fitness routineVaginal dryness and infections are more regular than everSometimes you feel like an emotional basket case, and you’re not sure whyYou will be relieved to know there’s a lot you can do to alleviate these symptoms and get back to feeling like you again. Here are a few of them.1. Invest in the right supplements.Herbal medicines, vitamins, and supplements can decrease anxiety, help with sleep, and balance your mood. But be aware that not all supplements are the same. Some are higher quality than others, some don’t do what they say they’ll do, and many supplements are not meant to be mixed with others. Always consult a healthcare professional to ensure you’re taking the right supplements and that they’re safe to be taken together.2. Explore hormonal replacement therapy (HRT)For the majority of women, HRT is a safe and effective treatment that turns back the clock and combats many of the major symptoms associated with perimenopause and menopause. Not only does it combat uncomfortable symptoms, it has been shown to prevent bone loss and fracture, something we as women need to pay attention to as we age. If your mom, or someone in her generation, told you HRT isn’t safe, you can read more about my data-backed view on HRT here. Sadly, our parents’ generation was misinformed and suffered when they didn’t need to.3. Adjust your diet and lifestyle choices.You know the old saying, “You are what you eat.” and if you’ve never listened to it before, now is the time to start. Cutting out alcohol, refined sugars, nicotine, and caffeine can be a bummer, but once you see the results, you might decide it’s well worth it. Grab an avocado or a piece of dark chocolate instead. When it comes to exercise, focus on strength-training over cardio. It helps build lean muscle mass, which is crucial for maintaining a healthy metabolism, enhances bone density, and it continues to burn calories post-workout, promoting fat loss later when you're Netflixing on the couch.4. Find the right certified healthcare professional.When perimenopause symptoms surface, many women go to their general practitioner or gynecologist for help. Unfortunately, far too many women are told they’re not old enough for perimenopause or, after testing, that their hormone levels look “fine.” Most obstetricians, gynecologists, and general practitioners don’t have speciality training in menopause and hormonal changes. Instead, seek out a menopause practitioner certified by the North American Menopause Society. This ensures you are working with someone who has extensively studied the latest information about hormones and menopause and is aware of the latest advances in treatments. For more information on finding the right healthcare professional to help you glide through menopause feeling your best, read this article. The bottom line is that menopause doesn’t have to be miserable. In fact, it shouldn’t be.To dive deeper into menopause and all its stages, join me for this candid conversation where I tackle the most commonly asked questions about menopause and dive into questions you wouldn’t even think to ask! Here’s to your health,~Dr. KateAre you ready to tackle hormonal changes and menopause?Book a consultation with Dr. KateDr. Kate Naumes is a NAMS-certified menopause practitioner and naturopathic doctor (N.D.) specializing in menstrual and hormone health for women, helping her clients live healthy, vibrant lives from preconception through menopausal stages. Her deep knowledge of the female hormonal journey enables her to create highly tailored and effective healthcare solutions that cater to her clients' unique needs.Dr. Kate holds a Doctorate in Naturopathy and a BA in Biochemistry, among other certifications, and is a highly trusted naturopathic doctor with over 16 years of experience. Dr. Kate is one of only ten ND's in the US certified as a NAMS menopause practitioner (NCMP).
• 2.
  Your period is telling you… You’ve hit the jackpot.

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  Your body is operating at optimal levels and your monthly cycle is smooth sailing all the way. Maybe it’s good genetics, maybe you’ve made healthy lifestyle choices, or maybe the stars were aligned the day you were born.Whatever the reason, congratulations…You’ve hit the menstrual jackpot!Now it’s up to you to keep your uterus in this happy place.With a period as regular and mild as yours, it’s important to pay attention when things go even a little sideways. Noticing changes in your regularity, flow, and PMS symptoms will help you keep your body systems in balance.Pay attention when your cycle becomes less regular, you feel more weepy than usual or your mood swings take control. When things feel off, these could be the culprits:Stress – High cortisol levels caused by stress can disrupt all your body systems, especially your menstrual cycle. Experiencing high levels of stress in the 10 days before your period can increase your premenstrual symptoms (PMS) up to 3x, and leave you feeling like Mr. Hyde has taken over. Keep your cortisol in check by saying no to stressful schedules and obligations. Instead, say yes to relaxing epsom salt bubble baths..Perimenopause: - If you are in your late 30s or early 40s, and your cycle length or duration of bleeding starts to change that might be early signs of perimenopause. You can’t stop perimenopause from happening, but you can do something about it. Good news: There are ways to keep your cycle in tip top shape until perimenopause arrivesSupplements - It’s not a bad idea to take a prenatal vitamin if you menstruate regularly as the iron and b-vitamins can help replenish what you lose each month when you bleed. But be aware that not all supplements are the same. Some are higher quality than others, and some don’t do what they say they’ll do. To complicate matters further, some supplements are not meant to be mixed with others. The best way to ensure you’re taking supplements for your specific issues is to consult an expert like Dr. Kate, an N.D. with expertise and experience who can guide you toward the right supplements and dosages. Hormonal treatments – There’s a lot of bad (read: untrue) information out there about hormonal treatments, but the unequivocal fact is, with the right dosage, hormonal treatments can be instrumental in making your periods more pleasant. The birth control pill or an IUD are effective forms of pregnancy prevention, that are safe for most women. Diet & Lifestyle – Eating plenty of fruits and vegetables is good for almost everyone. Not all “healthy” foods are a fit, and some exercise can make cramping worse. But nutrition, exercise, and stress modification techniques prescribed just for you by an expert like, Dr. Kate can be restorative and healing.Dear tampon commercial, when I'm on my period, I don't wear a white bikini or do a backflip. Sincerely, real women." — UnknownMenstrual MythbusterAunt Flo gets a bad rap, and maybe for good reason - For many women, she brings intense pain and erratic mood swings.But there’s a disturbing myth going around about periods:PMS and cramps are normal and there’s nothing you can do about it.The truth?The symptoms we attribute to PMS are excellent diagnostic tools that show you areas of your body and health that need attention.Even bloating, back pain, and the misery poops serve a purpose – to let you know that something isn’t quite right.So how do you balance your body and get Aunt Flo to calm down so she doesn’t rain on your parade every time she comes to town?Prime Your System for A Premium Period ExperienceYou Are What You EatWhen it comes to your overall monthly happiness, what you put in your body is crucial for weathering the storm. Here are some tips of what to eat, and not to eat, when it’s period time..Things to avoid:Recommendations include cutting out alcohol, refined sugars, nicotine and caffeine. It can be a bummer, but these changes - and maybe the occasional avocado - will calm your outraged uterus and you’ll thank us later.Caffeine – Mornings are rough at the best of times, but starting your day with a cup of jo doesn’t just supercharge your day, it supercharges your cramps. Caffeine causes your blood vessels to constrict. . Salt – Resist the urge to devour a bag of Sea Salt & Vinegar chips and stay away from foods high in sodium. Sodium increases bloating and can leave you feeling puffy and bloating. Red Meat & Dairy – Now is not the time to hit the steakhouse or devour the charcuterie board. Steak and cheese will only make your cramps worse. Replace red meat with plant based foods like chickpeas and lentils to satisfy your iron craving.Alcohol – If you’re feeling a little down and a lot grumpy, your first instinct might be to grab a nice bottle of Merlot to wind down your day. Don’t do it. The truth is alcohol only makes things worse. It throws off your hormones, slows your digestion, and leaves you dehydrated.. Plus, who wants to deal with PMS and a world class hangover?Sugar & Refined Carbs – Sugar and starch are not your friends when Aunt Flo’s around. That sweet treat will lead to inflammation, fatigue, and bloating…and there’s nothing sweet about that. Things to indulge in:Chocolate – Finally, something you’re craving is on the “yes” list. And the darker, the better. Chocolate is loaded with magnesium, which fights bloating and increases your happy serotonin levels.Avocado – Full of healthy fats and potassium that to reduce cramping and fulfill your craving for fatty foods - an avocado is just what this doctor ordered.Self-joy – Yes, orgasms. It’s Aunt Flo’s favorite version of me-time. So cuddle up to yourself and nurture your uterus with blissful oxytocin.Vitamins & Supplements – Folate, Vitamin B-6, Vitamin D, calcium, and magnesium when used correctly may help to reduce cramps and moderate mood swings.Rest & Restorative Exercise – When your body is menstruating, it’s working hard to flush hormones out of your system. Help it out by sleeping 8 hours and skipping the Cross Fit in favor of gentle yoga or light exercise. Book a consultation with Dr. KateI'm Dr. Kate Naumes, a naturopathic doctor who guides women towards abundant fertility, less menstrual pain, balanced moods, normal menstrual cycles, ideal body composition/weight, luminous skin, better libido, and a smooth perimenopause transition. Not ready to set up a session quite yet? In the meantime, here are some helpful resources to help you find balance in your body.1. Follow us on Instagram. @healthyhormonedoctor2. Listen to my To Health With That! MTHFR Mutations podcast episode on Supplements.Relax into your FloNow that you've got some insight into how to nurture your body through your Moon Time, keep an eye on your inbox for an email and special gift from me."Yes, I am on my period. No, that doesn't mean that my anger is irrational." — Unknown
• 3.
  You’re on a fertility journey

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  Your results indicate that you're experiencing fertility challenges and feeling the emotional toll that often accompanies this journey. You are not alone. Millions of women have been down this road. Thankfully, it is a topic many women talk about openly. I have been helping women evaluate and improve their overall health and ovarian health to conceive for over 16 years. I'm here to support you through my fertility optimization services and guide you towards improved physical, emotional, and spiritual wellbeing so you can continue your journey towards growing a healthy family.Infertility isn’t something you have to “just accept.”Supplements - There are supplements that can optimize fertility. Herbal medicines, vitamins, and supplements can get you the results you’re looking for. But be aware that not all supplements are the same. Some are higher quality than others, and some don’t do what they say they’ll do. To complicate matters further, some supplements are not meant to be mixed with others. The best way to ensure you’re taking the right mix of supplements for your specific issues is to consult an expert like Dr. Kate, an N.D. with expertise and experience who can guide you toward the right supplements and dosages.Hormonal treatments & IVF - I will work alongside your primary care doctor, OB/GYN, fertility specialist, endocrinologist, and any other important members of your healthcare team as your advocate. She makes sure you know the right questions to ask, that you understand your options, that the proper tests are run, and ensures everyone on your healthcare team has what they need so we can provide you with the best possible holistic care. Diet & Lifestyle – I am expert in nutrition, exercise, and stress modification techniques that optimize fertility. See my tips below with “things to avoid” and “things to indulge in”.Prime Your System for A Premium Fertility ExperienceYou Are What You EatWhat you put in your body is crucialPreconception things to avoid:Recommendations include cutting out alcohol, refined sugars, and nicotine. It can be a bummer, but these changes will all ideally be in place before that positive pregnancy testCaffeine – Keep your caffeine intake below 2 cups of coffee per daySalt – Resist the urge to devour a bag of Sea Salt & Vinegar chips and stay away from foods high in sodium. Sodium increases bloating and can leave you feeling puffy and bloating. Alcohol – If you've been struggling to get pregnant, eliminate alcohol while actively trying to conceive. Sugar & Refined Carbs – Refined sugar and starch are not your friends when you are preparing to conceive. That sweet treat will lead to inflammation, fatigue, and bloating…and there’s nothing sweet about that. Things to indulge in:Chocolate – Finally, something you’re craving is on the “yes” list. And the darker, the better. Chocolate is loaded with magnesium, which fights bloating and increases your happy serotonin levels.Avocado – Full of healthy fats and potassium. It will fulfill your craving for fatty foods - an avocado is just what this doctor ordered.Self-joy – Yes, orgasms. So cuddle up to yourself and nurture your uterus with blissful oxytocin!Vitamins & Supplements – Folate or a good quality prenatal are a must. Make sure you are taking omega-3 FAs, you want about 1200 mg EPA & 800 mg DHA. Rest and restful exercise – Help your body out by sleeping 8 hours and enjoy gentle yoga or light exercise.Perfect your Period!Hey there, womb warrior! I'm Dr. Kate Naumes. I’m a naturopathic doctor who guides women through their preconception and fertility journey. I also love to work collaboratively with you during your pregnancy and postpartum. We can help you become your most vital, fertile, and joyful self. At Holistic Wellness, we empower couples who are facing health & fertility challenges, and help them establish optimal physical & emotional wellness for themselves as the cornerstone for a successful journey toward achieving pregnancy, growing a healthy family, and having a joyful life.Harness Your HormonesCheck out these helpful resources to find balance in your body!1. Follow us on Instagram @healthyhormonedoctor2. Listen to my Fertility Podcast.3. Book a consultation with me by clicking that button below. We’ll not only assess your fertility journey, we’ll look at your whole lifestyle and find ways to better support and regulate your hormonal health and mental wellness.Relax into your FloNow that you've got some insight into how to nurture your body, keep an eye on your inbox for an email and special gift from me.
• 4.
  Your period is telling you… it's time to check in with your body!

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  There are things that can be done to alleviate PMS symptoms, but when your cramps are interfering with your daily activities, your back and hips feel like they're trying to defect to a different planet, and your mood swings are bordering on homicidal… it’s time to do something about it.Hear this: You do not need to suffer! You can count on Dr. Kate to draw on her deep well of scientific training, sage wisdom and next-level intuition. Listen to Dr. Kate's take on painful periods here. Here are some common symptoms that might sound familiar…Painful cramps Painful urinationPainful sexDepressionHeavy BleedingBloatingFatigueSexual DiscomfortYou will be relieved to know there’s a lot you can do to alleviate these symptoms and get back to feeling like you again. Here are a few of them.1. Get a proper diagnosis. This will require a work-up that most likely includes some labs and possible imaging. 2. Invest in the right supplements. Herbal medicines, vitamins, and supplements can decrease pain, heavy bleeding, and balance your mood. But be aware that not all supplements are the same. Some are higher quality than others, some don’t do what they say they’ll do, and many supplements are not meant to be mixed with others. Always consult a healthcare professional to ensure you’re taking the right supplements and that they’re safe to be taken together.3. Explore hormonal treatments. There’s a lot of bad (read: untrue) information out there about hormonal treatments, but the unequivocal fact is, with the right dosage, hormonal treatments can be instrumental in making your periods more pleasant (or at least very bearable). A progesterone based oral contraceptive or I.U.D. might be just what the doctor ordered. Not only can they diminish painful periods, they can also keep many uterine issues in check, you can read more about my data-backed view on Endometriosis here. 4. Adjust your diet and lifestyle choices. In addition to doctor-administered medication or procedures, there are things you can do to help your body deal with the unfortunate reality of stabbing pain and high anxiety. Not all “healthy” foods are a fit, and some exercise can make cramping worse. But nutrition, exercise, and stress modification techniques prescribed just for you by an expert like, Dr. Kate can be restorative and healing.5. Find out if surgery is right for you. No one wants to resort to surgery, but if you’ve gone through all your options and nothing works, surgery can offer a definitive end to pain. In the case of fibroids, endometriosis, or polyps, a surgery may be part of the ideal plan, leaving you pain-free and with a happy uterus The bottom line is that your period doesn’t have to be miserable. In fact, it shouldn’t be.To dive deeper into Endometriosis, join me for this candid conversation where I tackle the most commonly asked questions about endometriosis and dive into questions you wouldn’t even think to ask! If you want to dive even deeper, I’m answering all your questions about endometriosis and diving deep into treatments in my To Health With That! MTHFR Mutations podcast episode. Head here for the link.Here’s to your health,Dr. KateAre you ready to tackle PMS or painful heavy periods? Book a consultation with Dr. KateDr. Kate Naumes is a naturopathic doctor (N.D.) specializing in menstrual and hormone health for women, helping her clients live healthy, vibrant lives from preconception through menopausal stages. Her deep knowledge of the female hormonal journey enables her to create highly tailored and effective healthcare solutions that cater to her clients' unique needs.Dr. Kate holds a Doctorate in Naturopathy and a BA in Biochemistry, among other certifications, and is a highly trusted naturopathic doctor with over 16 years of experience.
• 5.
  You’re pre-pregnancy and ready to start your pre-conception plan

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  It sounds like you’re ready to optimize your health for a future pregnancy. Give yourself a round of applause for taking essential steps to prepare yourself for conception. In nurturing your own health, you're also fostering the health of your future baby. My preconception and fertility optimization services focus on nutrition, changes in body composition, exercise, and sleep. Paying attention to these areas will positively impact the health of any future pregnancy.Here are some tips to help you prepare for conception and pregnancy:Get natural light daily, ideally in the morning and at the end of the day.Get an annual well woman exam if you haven’t had one in a year.Sleep in the dark, without a night light, without a computer light, etc. If it is very bright in your bedroom, use an eye cover.Maintain a healthy weight range. Exercise for at least 30 min daily; minimum would be a gentle walkGet a dental exam and cleaning if you haven’t had one in past 6 months.Prime Your System for ConceptionYou Are What You EatWhat you put in your body is crucialThings to avoid when you’re preparing to conceive:Recommendations include cutting out alcohol, refined sugars, and nicotine. It can be a bummer, but these changes will all ideally be in place before that positive pregnancy testCaffeine – Keep your caffeine intake below 2 cups of coffee per dayAlcohol – If you're trying to get pregnant, eliminate alcohol while actively trying to conceive. Sugar & Refined Carbs – Refined sugar and starch are not your friends when you are preparing to conceive. That sweet treat will lead to inflammation, fatigue, and bloating…and there’s nothing sweet about that. Things to indulge in:Eat more protein - This may help decrease first trimester nausea. Protein can come in the form of nuts, seeds, lentils, eggs, and meat. Avocado – Full of healthy fats and potassium. It will fulfill your craving for fatty foods - an avocado is just what this doctor ordered.Self-joy – Yes, orgasms. So cuddle up to yourself and nurture your uterus with blissful oxytocin!Vitamins & Supplements – Folate or a good quality prenatal are a must. Make sure you are taking omega-3 FAs, you want about 800 mg DHA. Rest and Restful Exercise – Help your body out by sleeping 8 hours and enjoy gentle yoga or light exerciseDrink plenty of water - being well hydrated when starting a pregnancy is ideal Perfect your Period!I'm Dr. Kate Naumes. I’m a naturopathic doctor who guides women through preconception care. Preconception care is what you do to prepare yourself to become pregnant. When both parents are working to achieve optimal health before conception, it increases the odds of healthy pregnancies and healthy babies. We will discuss the importance of prenatal and preconception nutrition. You will learn how nutrition, changes in body composition, exercise and sleep can positively impact the health of any future pregnancy. Research shows that preconception and fertility care decrease your chance of miscarriage and increase your chances of a healthy, full-term pregnancy, a straightforward labor, a rapid recovery, decrease the risk of postpartum depression, and increase likelihood of breastfeeding. Over the years, we’ve found that women who commit to preconception care experience less first trimester nausea too.Harness Your HormonesCheck out these helpful resources to find balance in your body!1. Follow us on Instagram @healthyhormonedoctor2. Listen to my To Health With That! MTHFR Mutations podcast episode on Preconception Supplements.3. Book a consultation with me - This is going to be fun! Relax into your FloNow that you've got some insight into how to nurture your body, keep an eye on your inbox for an email and special gift from me.
• 6.
  Your period is telling you… something isn’t right. 

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  There are things that can be done to alleviate symptoms related to hormonal imbalance and when those symptoms are missed periods, abnormal cycles, or unwanted weight gain in spite of exercise and a healthy diet… it’s time to do something about it.Hear this: You do not need to suffer! You can count on Dr. Kate to draw on her deep well of scientific training, sage wisdom and next-level intuition. Listen to Dr. Kate’s take on PCOS & periods here here.Here are some common symptoms that might sound familiar…Abnormal menstrual cyclesMissed cyclesCystic AcneDepressionYou’re gaining weight, despite being consistent with your fitness routineBloatingFatigueHair growth in places you weren’t expecting itYou will be relieved to know there’s a lot you can do to alleviate these symptoms and get back to feeling like you again. Here are a few of them.1. Get a proper diagnosis. This will require a work-up that most likely includes some labs and possible imaging. 2. Invest in the right supplements. Herbal medicines, vitamins, and supplements can decrease pain, heavy bleeding, and balance your mood. But be aware that not all supplements are the same. Some are higher quality than others, some don’t do what they say they’ll do, and many supplements are not meant to be mixed with others. Always consult a healthcare professional to ensure you’re taking the right supplements and that they’re safe to be taken together.3. Explore hormonal treatments There’s a lot of bad (read: untrue) information out there about hormonal treatments, but the unequivocal fact is, with the right dosage, hormonal treatments can be instrumental in making your periods more pleasant (or at least very bearable). If you decide to go with this route, a holistic approach will help keep an negative side-effect at bay 4. Adjust your diet and lifestyle choices. In addition to doctor-administered supplements, medication or procedures, there are things you can do to help your body deal with the unfortunate reality of acne, mood changes, or abnormal cycles. Not all “healthy” foods are a fit, and some exercise can make symptoms worse. But nutrition, exercise, and stress modification techniques prescribed just for you by an expert like, Dr. Kate can be restorative and healing.The bottom line is that your period doesn’t have to be miserable. In fact, it shouldn’t be.To dive deeper into PCOS, join me for this candid conversation where I tackle the most commonly asked questions about PCOS and dive into questions you wouldn’t even think to ask! Here’s to your health,Dr. KateAre you ready to tackle hormonal imbalance? Book a consultation with Dr. KateDr. Kate Naumes is a naturopathic doctor (N.D.) specializing in menstrual and hormone health for women, helping her clients live healthy, vibrant lives from preconception through menopausal stages. Her deep knowledge of the female hormonal journey enables her to create highly tailored and effective healthcare solutions that cater to her clients' unique needs.Dr. Kate holds a Doctorate in Naturopathy and a BA in Biochemistry, among other certifications, and is a highly trusted naturopathic doctor with over 16 years of experience.