Naturopath Olivia Odey highlights the importance of listening to your body and prioritising self-care to improve hormonal health.
Name: Olivia Odey
Day job: Naturopath
Location: Based Gold Coast - currently living in the Netherlands
What led you to naturopathy?
I always wanted to work in healthcare because helping people has always been important, but I didn’t know exactly what that would look like. I then got sick at 16 with a chronic pain disorder, and after experiencing both sides of the healthcare system, I felt drawn to integrative wellness. Naturopathy stood out to me as the perfect combination of evidence-based practices, research, and holistic, whole-patient-centred care.
What are the most common hormonal issues you see?
The majority of my clients have hormone-related cases, and it makes me so sad to see such an increase in the prevalence of these symptoms. I would say endometriosis is the most recurring hormonal condition I see in the clinic.
How do stress, sleep, and diet affect hormone regulation?
Ah, stress is a HUGE one. Stress and poor sleep can impact hormone regulation, which can either exacerbate hormonal conditions or, in some cases, lead to dysregulated or even missing cycles. Diet is another key factor, especially if there is a history or current pattern of undereating, restriction, or poor micronutrient intake.
How does “hustle culture” impact hormones?
Hustle culture is so normalised today, and it’s scary. Long-term activation of the stress response can impact cortisol production and metabolism, which in turn disrupts hormone signalling, leading to symptoms like PMS, painful periods, or even missing or irregular cycles. If I had to narrow down my favourite tools, they would be guided meditations, setting boundaries, and prioritising rest and sleep.
Are hormonal imbalances in young women often overlooked?
100%. I like to think this is getting better, but it’s still a big problem, with many girls being told their symptoms are normal when they absolutely are not. I encourage everyone to get a second opinion if they feel dismissed.
What natural remedies help with painful or fluctuating periods?
Ah, so many! So many that I’ve written a whole book on this! Firstly, I always want to ensure we’re not doing excessive HIIT or cardio, as that’s a stressor on the body and can impact hormonal health. For painful periods, I always recommend increasing your intake of cruciferous vegetables (such as broccoli, cauliflower, and cabbage) to support liver detoxification pathways and adding more omega-3 fatty acids to your diet to help alleviate inflammation.
How do we change periods from being something to “deal with” to empowerment?
I think this is where education plays a big role - knowing the signs and symptoms that are not normal can be helpful when advocating for your health. If your period is impacting your ability to go about your daily life, if you're having to take painkillers every month, if you have clots in your bleed, painful breasts - the list goes on - it’s important to know these are not normal symptoms, and you should not have to ‘deal with it.’
How do you differentiate period discomfort from conditions like endo?
From my clinical experience, endo can present differently in everyone; however, some common experiences include painful ovulation, painful periods (needing to take days off work or painkillers every month), clots in the bleed, bloating, discomfort during sex, or prolonged/debilitating PMS. For PCOS, fortunately, there are blood tests we can do to help us navigate the diagnosis, as well as signs and symptoms including lengthened or irregular cycle lengths, unexplained weight gain, acne, or hair growth on the face or body.
What small daily changes can improve hormonal and menstrual health?
- Eating enough healthy fats (specifically those high in omega-3s)
- Prioritising rest and not over-training
- Increasing cruciferous vegetables in the diet
- Managing stress
What’s one myth about periods or hormones you’d love to debunk?
Number one is the statement that 'period pain is normal.' Second to this would be the idea that one supplement will be able to 'balance your hormones,' as unfortunately, it is not that simple and requires an individualised, full-body approach.
How do you see hormone health evolving in wellness culture?
I would love to see a more integrative model of healthcare when it comes to hormonal health. It's getting there, but in a perfect world, I would love to see gynaecologists, naturopaths, and GPs collaborate on cases to achieve the best patient outcomes. Also, incorporating education into corporate workplaces would be amazing in this space because it is important for colleagues and employers to understand and normalise the topic.
What’s one message you’d share about periods and hormones?
My number one message is to listen to your body. You know when something’s not right and when further investigation may be needed. This also applies to our daily lives - knowing when to implement boundaries, when to rest, when to push, when to nourish, and when to treat ourselves. These are all essential when it comes to hormonal health.
What’s an unexpected way to support hormonal health?
Okay, I love this brand called ‘Nunie’ and their product ‘Sex Butter’ – it’s a functional vaginal cream that doubles as a lubricant and has the best ingredient list designed to replenish the good gut bacteria in your vaginal microbiome. I think it's a cool idea and something outside of diet and lifestyle. It’s especially great for women who experience recurrent thrush or BV. (The health of the vaginal microbiome can play a large role in many conditions, including endometriosis and painful periods).
What’s one lesson that’s shaped how you approach hormone health?
I have learned that perfection is impossible, and progress won't always be linear. Sometimes we can be doing everything we can to support our cycle health, and we can still experience debilitating symptoms. I know firsthand the frustration of this, and it has made me realize how crucial it is to have a collaborative healthcare team around you – a naturopath, acupuncturist, gynaecologist, and even a psychologist. It truly takes a village. I am always referring my endo girls to acupuncture; I think it is such a powerful modality.
What’s your self-care routine? Are there any non-negotiables?
My approach to wellness is very simplified. You won't see me taking handfuls of supplements or following rigid routines. My non-negotiables would be my morning matcha, morning sun (if possible), and daily movement (this will look different every day depending on energy levels and where I am in my cycle). My supplement routine consists of 1–3 supplements, and I do my best to obtain the rest through my diet. I am not perfect, and I believe enjoying a glass of red on the weekends and eating chocolate is part of self-care, which I will always advocate!
What’s your hope for the future of period talk?
I honestly think they are just a topic that has not been openly discussed enough! My hope for the future is that we get education on period and hormonal health starting in schools because the more we normalise and educate girls on this, the better chance there is of reducing the prevalence of symptoms and/or cases of misdiagnosis.
MY CYCLE
- My period in 3 words: Natural, restful, emotional.
- Period self-care toolkit: Heat, chocolate, movie on the couch.
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Best period hacks: Magnesium spray, using heat, warming foods (broths, herbal teas, and soups are all so nice when you have crampies).
- On day 1, you’ll find me: On the couch eating chocolate.
- Scarlet pick: rae Heat Pad!
