Erika Hung, a Sydney-based dietitian, is on a mission to redefine wellness through delicious food and practical lifestyle changes. Specialising in gut health, PCOS, and endometriosis, Erika brings a fresh and modern approach to nutrition.

 

Name: Erika Hung

Day Job: Accredited Practising Dietitian

Location: Sydney, Australia

 

What are your top tips for simple lifestyle tweaks?

Don't be afraid of pre-prepared, ready-to-eat foods, such as pre-chopped salad bags, frozen vegetables, pre-marinated proteins, and even ready-to-heat meals.

When making changes, choose the lowest-hanging fruit. By improving the easiest habit, you will build confidence and momentum!

 

What impact has social media had on our diets?

It can be hit-and-miss, but mostly “miss.” A lot of information is floating around social media; it is inaccurate and involves either cutting something out or taking a supplement. The issue is that it doesn’t apply to everyone; what might benefit one person may not be right for you! I recommend sticking to university-qualified dietitians and healthcare professionals with credentials.

 

Can weight affect someone’s menstrual cycle?

Extreme dieting often means far too few calories for the body to thrive. Being at a weight that is too low causes the body to “conserve energy.” Your body starts to “dial down” non-essential functions, including the production of hormones needed for your menstrual cycle. As a result, you may experience infrequent or no periods. It’s important to remember that this can occur even without losing weight or being underweight.

 

What does menstrual health mean to you?

It means understanding what your body is going through in each phase and that having a menstrual cycle is a sign of health.

 

Should we be eating different foods throughout our cycle?

It’s exciting to see that research is now growing on how different foods can support the phases of our menstrual cycle. For example, during menstruation, focus on iron-rich foods to help replace lost iron, and add foods high in omega-3 fats to help reduce inflammation. This includes lean red meat and oily fish like salmon. During the luteal phase, increase calcium-rich foods to help with PMS symptoms. Include yogurt, calcium-fortified plant milk, calcium-set tofu, and silverbeet.

 

Why do we crave junk food pre-period?

Our bodies start burning more calories just before our periods as they work hard to thicken the uterine lining. Hence, we feel hungrier! We may also experience a drop in mood or mood swings during this time, which can lead to the desire to reach for feel-good foods like carbs. It’s important not to beat ourselves up for this.

 

And the bloating? WTF?!

Changes in estrogen and progesterone cause bloating. Just before menstruation, estrogen and progesterone are rising. Estrogen can cause the body to retain more fluid, leading to bloating. On the other hand, progesterone slows down our digestive system, which can cause bloating and constipation.

Drink plenty of water, slowly increase fibre (think fruits, vegetables, legumes, and whole grains), and minimise salt to help.