For People Who Bleed: A Menstrual Health Guide, coming 2024

After being diagnosed with endometriosis, I completed my certification in Holistic Health Coaching and Nutrition at the Institute for Integrative Nutrition in 2019, where I specialized in balancing hormones and managing menstrual disorder pain and symptoms, through my carefully curated Menstrual Health Guide Program.

While no longer practicing as a Holistic Health Coach, I’ve evolved into using the art and power of sharing experiences through multimedia as a way to utilize the universal ways to inform others about hormonal health.


- CORE FUNDAMENTALS -

Reducing Inflammation in the Body Though Plant-Based Eating

Routine Building

Hormone Balancing

Nurturing Gut Health & the Gut Microbiome

Stress Management

Movement, Emphasizing on Sweating and Removing  Toxins, and Stagnant Energy

Rest in All Forms (emotional, physical, and mental)

 

- WHAT TO EXPECT -

Budget Friendly Grocery & Kitchen Stocking Lists

Seasonal & Nutrient Dense Weekly Meal Plan Template

Resources and Product Recommendations

Finding Balance via The Wellness Circle

Testimonials

 

“Teresa was a tremendous holistic coach, she was extremely attentive and made sure each session felt like a safe space for me to share my journey and to discuss my challenges each week. She is very open and gave so many wonderful insights into healthier nutrition and recommended many solutions to each challenge that surfaced. I really appreciate her check-ins and thoughtfulness! She truly impacted my life and I am so grateful for that.”

- Nicole Lalinde

"Teresa is a kind hearted person who supported me through a very emotional, eye opening journey connecting back to my body, mind, and overall spirit. I honestly would recommend this to anyone who's been needing that extra push to step closer into their empowered healing journey. I really enjoyed the supplemental material, it was simple, well organized, and straightforward enough with an artistic touch to keep you engaged. I loved the constant support Teresa provided and thank her truly for helping me through the challenges that came up— tears, laughs, and silence alike. It’s an incredible, practical, thoughtful program and I would consider taking any programs, workshops, events that Teresa is a part of creation."

- My’Kal Lofton

“This experience was transformative, life saving (not exaggerating), tender and kind! My favorite aspect was the support system (bi-weekly) meetings. I appreciate the therapeutic aspect (verbal support)  + meal planning. I always planned on my own and love it but it was new creating plant based recipes.”

- Tatiana Glover

 

- COMMON MENSTRUAL DISORDERS -

Uterine Fibroids: Fibroids are almost always benign (not cancerous). Not all people with fibroids have symptoms. Those who do have symptoms often find fibroids hard to live with. Some have pain and heavy menstrual bleeding.

Photo by Jess Farran for Not Your Body, 2020

Fibroids are muscular tumors that grow in the wall of the uterus (womb). Another medical term for fibroids is leiomyoma or just "myoma". Fibroids are almost always benign (not cancerous). Fibroids can grow as a single tumor, or there can be many of them in the uterus. They can be as small as an apple seed or as big as a grapefruit. In unusual cases, they can become very large.

MOST FIBROIDS DO NOT CAUSE ANY SYMPTOMS, BUT SOME PEOPLE WITH FIBROIDS CAN HAVE:

  • Heavy bleeding (which can be heavy enough to cause anemia) or painful periods

  • Feeling of fullness in the pelvic area (lower stomach area)

  • Enlargement of the lower abdomen

  • Frequent urination

  • Pain during sex

  • Lower back pain

  • Complications during pregnancy and labor, including a six-time greater risk of cesarean section

  • Reproductive problems, such as infertility

Endometriosis: Endometriosis, sometimes called "endo," is a common health problem. It gets its name from the word endometrium, the tissue that normally lines the uterus or womb. Endometriosis happens when tissue similar to the lining of the uterus grows outside of your uterus and on other areas in your body where it doesn't belong.

Most often, endometriosis is found on the:

Ovaries

Fallopian tubes

Tissues that hold the uterus in place

Outer surface of the uterus

Other sites for growths can include the vagina, cervix, vulva, bowel, bladder, or rectum. Rarely, endometriosis appears in other parts of the body, such as the lungs, brain, and skin.




Photo by Jess Farran for Not Your Body, 2020

SYMPTOMS OF ENDOMETRIOSIS CAN INCLUDE:

  • Pain. This is the most common symptom. Women with endometriosis may have many different kinds of pain. These include:

  • Very painful menstrual cramps. The pain may get worse over time.

  • Chronic (long-term) pain in the lower back and pelvis

  • Pain during or after sex. This is usually described as a "deep" pain and is different from pain felt at the entrance to the vagina when penetration begins.

  • Intestinal pain

  • Painful bowel movements or pain when urinating during menstrual periods. In rare cases, you may also find blood in your stool or urine.

  • Bleeding or spotting between menstrual periods. This can be caused by something other than endometriosis. If it happens often, you should see your doctor.

  • Infertility

  • Stomach (digestive) problems. These include diarrhea, constipation, bloating, or nausea, especially during menstrual periods.

Polycystic Ovary Syndrome: PCOS is a common health problem caused by an imbalance of reproductive hormones. The hormonal imbalance creates problems in the ovaries. With PCOS, the egg may not develop as it should or it may not be released during ovulation as it should be.

PCOS can cause missed or irregular menstrual periods. Irregular periods can lead to:

  • Infertility (PCOS is one of the most common causes of infertility in people with periods)

  • Development of cysts (small fluid-filled sacs) in the ovaries



 SOME OF THE SYMPTOMS OF PCOS INCLUDE:

Photo by Jess Farran for Not Your Body, 2020

  • Irregular menstrual cycle. People with PCOS may miss periods or have fewer periods (fewer than eight in a year). Or, their periods may come every 21 days or more often. Some with PCOS stop having menstrual periods

  • Too much hair on the face, chin, or parts of the body where men usually have hair.

  • Acne on the face, chest, and upper back

  • Thinning hair or hair loss on the scalp; male-pattern baldness

  • Weight gain or difficulty losing weight

  • Darkening of skin, particularly along neck creases, in the groin, and underneath breasts

  • Skin tags, which are small excess flaps of skin in the armpits or neck area