Explore our collection of free downloadable guides designed to support you—wherever you are in your journey. Whether you're navigating fertility, menopause, or loss, these resources offer gentle guidance, space to reflect, and practical tools to help you feel informed and supported.
Embrace: A Guided Workbook for Your Fertility Journey
Embrace: A Guided Workbook for Your Menopause Journey
My Fertility Planner - Free Download
Babyloss Guide
New Way To Approach Menopause Series I - Japanese Cuisine
Track Your Cycle with Ease – Tempdrop
This wearable basal body thermometer adapts to your unique cycle, giving you accurate insights with zero stress. Say goodbye to early mornings and hello to effortless tracking, whether you’re trying to conceive or simply getting to know your body better.
The femme Journal
You may also like to read some of our recent blog posts.
How Your Menstrual Cycle Affects Your Mental Health
Introduction Your menstrual cycle doesn’t just affect your body – it plays a major role in your mental health, too. Hormonal fluctuations throughout the month can lead to shifts in mood, energy levels, anxiety, and focus. Understanding the link between your menstrual cycle and mental health can help you feel more in control, supported, and empowered. 1. The Menstrual Cycle and Hormonal Changes Your menstrual cycle is divided into four key phases: menstrual, follicular, ovulation, and luteal. Each phase brings changes in hormone levels, particularly oestrogen and progesterone, which directly influence brain chemistry. Menstrual Phase (Days 1–5): Hormones are at their lowest, which can lead to fatigue, low mood, and irritability. Follicular Phase (Days 6–14): Rising oestrogen can boost mood, energy, and cognitive function. Ovulation (Around Day 14): A surge in oestrogen and luteinising hormone may increase confidence and libido. Luteal Phase (Days 15–28): Rising progesterone and declining oestrogen can lead to mood swings, anxiety, and premenstrual syndrome (PMS). 2. Mental Health Symptoms by Cycle Phase Mood Swings: Especially common in the luteal phase due to hormone withdrawal. Anxiety: Fluctuating progesterone levels may heighten anxiety sensitivity. Depression: Low oestrogen levels during menstruation can lower serotonin, a mood-regulating neurotransmitter. Brain Fog: Hormonal changes can impair focus and mental clarity, particularly during PMS. 3. What is PMDD? Premenstrual Dysphoric Disorder (PMDD) is a severe form of PMS that affects 3–8% of menstruating individuals. It includes intense emotional and physical symptoms such as depression, irritability, and tension during the luteal phase. If your cycle is consistently impacting your mental health, speak to a healthcare provider about PMDD or other hormonal mood disorders. 4. How to Support Your Mental Health Through Your Cycle Track Your Cycle: Use an app or journal to monitor symptoms and identify patterns. Eat Nutrient-Rich Foods: Support hormone balance with foods rich in B vitamins, magnesium, and omega-3s. Exercise Regularly: Gentle movement like walking or yoga can boost endorphins and reduce anxiety. Prioritise Sleep: Rest is crucial for hormonal regulation and emotional resilience. Consider Supplements: Adaptogens and nootropics, like magnesium or lion’s mane, may help support mood and cognitive function. Always consult a health professional before starting anything new. Conclusion Your mental health and menstrual cycle are deeply connected. By tuning into your body and recognising how hormonal shifts affect your mind, you can create a more compassionate and informed approach to self-care. Remember: what you feel is real, and support is available.
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The Power of Preconception and Postnatal Nutrition: Setting the Foundation for Fertility and Beyond
Nutrition plays a vital role in reproductive health—before, during, and after pregnancy. In this comprehensive guide, Chloe Dymond Young (DipNT, mBANT, IBCLC, Nc) explores how the First 1,000 Days of Life shape long-term wellbeing for both mother and baby. From protecting egg quality and building nutrient reserves, to postpartum recovery and hormonal balance—this article offers practical, evidence-based insights to support every stage of the fertility and pregnancy journey.
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The Rise of At-Home Hormone Testing in the UK: What You Need to Know
Over the past few years, at-home hormone testing has surged in popularity in the UK. Once reserved for clinical settings, hormone tests are now widely available for home use, offering greater accessibility and convenience. But how do these tests work, what are their benefits, and what should you consider before committing to one? Why Is At-Home Hormone Testing on the Rise? Increased Awareness – More people are recognising the role hormones play in their overall health, from fertility to menopause and general well-being. Convenience – Home testing eliminates the need for GP appointments and long waiting times, allowing people to test on their own schedule. Personalised Health – With a rise in personalised medicine, many individuals are turning to home testing to better understand their bodies and make informed health choices. Advancements in Technology – Improvements in diagnostic testing mean at-home kits can now deliver accurate and reliable results with just a finger-prick blood test or saliva sample. Features and Benefits of At-Home Hormone Testing ✅ Easy Sample Collection – Most tests require a small blood sample (finger prick) or saliva, which can be collected in minutes.✅ Wide Range of Hormone Panels – Tests are available for fertility hormones (oestrogen, progesterone, FSH, LH), stress hormones (cortisol), thyroid function, and menopause indicators.✅ Quick Results – Many companies provide digital results within days, often with expert explanations.✅ Greater Autonomy – Testing at home allows individuals to take charge of their health without navigating NHS waitlists.✅ Potential Cost Savings – While private healthcare hormone testing can be expensive, home test kits may be a more affordable alternative. What to Consider Before You Commit 🔹 Accuracy & Reliability – Not all tests are created equal. Look for providers that use accredited labs with high testing standards.🔹 Clinical Support – Some companies offer follow-up consultations with healthcare professionals, while others just provide raw results. Choose a test with adequate support if you need help interpreting your results.🔹 Timing & Consistency – Hormone levels fluctuate throughout the day and menstrual cycle. Make sure you take the test at the recommended time for accurate readings.🔹 Data Privacy – Consider how your data is stored and whether the company shares results with third parties.🔹 Not a Replacement for Medical Advice – Home testing is useful for self-monitoring but should not replace professional medical guidance, especially for diagnosing conditions. Final Thoughts At-home hormone testing offers a convenient and accessible way to monitor your health, particularly for those experiencing menstrual irregularities, fertility concerns, or menopausal symptoms. However, it’s important to choose a reputable provider, understand the limitations of home testing, and consult a healthcare professional when needed. Would you try at-home hormone testing? Let us know your thoughts! 🚀
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How Your Menstrual Cycle Affects Your Mental Health
Introduction Your menstrual cycle doesn’t just affect your body – it plays a major role in your mental health, too. Hormonal fluctuations throughout the month can lead to shifts in mood, energy levels, anxiety, and focus. Understanding the link between your menstrual cycle and mental health can help you feel more in control, supported, and empowered. 1. The Menstrual Cycle and Hormonal Changes Your menstrual cycle is divided into four key phases: menstrual, follicular, ovulation, and luteal. Each phase brings changes in hormone levels, particularly oestrogen and progesterone, which directly influence brain chemistry. Menstrual Phase (Days 1–5): Hormones are at their lowest, which can lead to fatigue, low mood, and irritability. Follicular Phase (Days 6–14): Rising oestrogen can boost mood, energy, and cognitive function. Ovulation (Around Day 14): A surge in oestrogen and luteinising hormone may increase confidence and libido. Luteal Phase (Days 15–28): Rising progesterone and declining oestrogen can lead to mood swings, anxiety, and premenstrual syndrome (PMS). 2. Mental Health Symptoms by Cycle Phase Mood Swings: Especially common in the luteal phase due to hormone withdrawal. Anxiety: Fluctuating progesterone levels may heighten anxiety sensitivity. Depression: Low oestrogen levels during menstruation can lower serotonin, a mood-regulating neurotransmitter. Brain Fog: Hormonal changes can impair focus and mental clarity, particularly during PMS. 3. What is PMDD? Premenstrual Dysphoric Disorder (PMDD) is a severe form of PMS that affects 3–8% of menstruating individuals. It includes intense emotional and physical symptoms such as depression, irritability, and tension during the luteal phase. If your cycle is consistently impacting your mental health, speak to a healthcare provider about PMDD or other hormonal mood disorders. 4. How to Support Your Mental Health Through Your Cycle Track Your Cycle: Use an app or journal to monitor symptoms and identify patterns. Eat Nutrient-Rich Foods: Support hormone balance with foods rich in B vitamins, magnesium, and omega-3s. Exercise Regularly: Gentle movement like walking or yoga can boost endorphins and reduce anxiety. Prioritise Sleep: Rest is crucial for hormonal regulation and emotional resilience. Consider Supplements: Adaptogens and nootropics, like magnesium or lion’s mane, may help support mood and cognitive function. Always consult a health professional before starting anything new. Conclusion Your mental health and menstrual cycle are deeply connected. By tuning into your body and recognising how hormonal shifts affect your mind, you can create a more compassionate and informed approach to self-care. Remember: what you feel is real, and support is available.
Learn more
