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Pharm Debora Tentiș | Women’s Health

@deboratentis

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👩🏻‍🔬 Women’s Health Pharmacist
🔬 Helping women navigating hormonal, weight & skin changes beyond prescriptions💃
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Just a reminder 💚 #menopause #perimenopause #womenshealth #hormonehealth by @deboratentis

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a month ago

Same time beats early. A 5am wake with a midnight bedtime is a sleep debt with a motivational quote on it. Week 1 of 90 Restored is the whole day built at once, and the wake time is the first link. The bit there wasn’t time to say: 6 days out of 7 is the rule, so one lie-in a week is allowed, and it’s kept inside an hour of normal.

Same time every day, or as early as possible: which one has actually worked for you? Join the 90 Days Restored Community, link in bio, or comment 90.

Education, not medical advice. It does not replace your GP.

#sleep #perimenopause #womenshealth #circadianrhythm #habits ukpharmacist 90restored taken in London, United Kingdom by @deboratentis

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a month ago

Friday - nearly the end of the Week 1 of 90 Restored and I haven’t managed to share much so here is the first ‘how it goes’ video 😊 it’s going, not according to the plan, but we make it work 😊

Join me in the journey of improving hormonal balance and women’s health in general.

#womenshealth #hormonehealth #perimenopause #dayinalife #miltonkeynes taken in Debora Tentis Clinic by @deboratentis

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a month ago

3 evenings a week I’m home at 9:25pm. So the chain has a second version, and it’s not the first one shrunk; it’s a different chain.

What the slides don’t say is why the dinner moves. Eating a proper dinner at 4:30pm, before the shift, means the thing you eat at half 9 is a snack and not a meal, and a snack at half 9 doesn’t keep you digesting at midnight. That one swap does more for a late-shift sleep than anything you take.

The wind-down is 45 minutes, not 2 hours, and that’s fine. Warm shower, lights low, phone out of the room. What matters is that lights out is the same time on every late day, because a body can learn a late bedtime if it’s a consistent one; what it can’t learn is a different one every night.

If your day ends late, this version’s yours. Which link is the hardest one for you: the daylight walk, the caffeine cut-off, or the phone?

Join the 90 Days Restored Community, link in bio, or comment 90.

Education, not medical advice. It does not replace your GP.

#shiftwork #sleep #perimenopause #womenshealth #nightshift habits ukpharmacist 90restored workingwomen taken in Debora Tentis Clinic by @deboratentis

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a month ago

You don’t always need the trendiest menopause treatment. You need the right one for your symptoms.

You do not need the most popular menopause treatment. You need the most appropriate plan for your symptoms, your health history and your life.

The right consultation should leave you feeling understood, informed and clear about your options.

Treatment should be personalised, not fashionable.

#womenshealth #hormonehealth #miltonkeynes #menopause #perimenopause taken in Debora Tentis Clinic by @deboratentis

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2 months ago

This is one of the most oversold ideas in women’s health, and there is still something real underneath it.

I want to separate those 2 things, because at the moment the supplement industry is not going to do it for you.

**The part that is not on the slides.** When people hear gut and hormones, they reach for a probiotic. But the estrobolome is not one strain you can buy in a bottle. It is a whole community, and what it responds to is boring and unglamorous: the variety of plants you eat, how much fibre actually reaches it, and whether it gets any peace from stress and alcohol.

There is no probiotic on any shelf that has been shown to reliably change your oestrogen. There is very good evidence that eating 30 different plants in a week changes your gut.

One of those is being sold hard. The other is being sold by nobody, because there is no margin in lentils.

So the honest version is this. Your gut genuinely has a hand in your hormones. The lever is your shopping, not your supplement cupboard.

What is your actual weekly plant count, if you are being honest? Mine is nowhere near 30 most weeks and I know exactly what I am doing. 👇

#guthealth #hormonehealth #oestrogen #perimenopause #womenshealthuk miltonkeynes womenshealth pharmacist microbiome fibre taken in Debora Tentis Clinic by @deboratentis

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2 months ago

How I’ve got to sleep 9h 😴 🛌 💤

#womenshealth #miltonkeynes #hormonehealth #womensupportingwomen taken in Debora Tentis Clinic by @deboratentis

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2 months ago

This one makes people uncomfortable, and I want to be careful with it.

I am not anti-antidepressant. I have dispensed thousands of them and I have watched them give women their lives back. If yours is working, this post is not a reason to touch it.
What I am is tired of watching the hormonal question go unasked.

😱Here is the thing that is not on any of the slides:
The women this happens to most are rarely the ones with obvious symptoms. They are the ones who are coping. Still working, still turning up, still funny at the school gates, just quietly flattened in a way they cannot explain to anyone. Nothing about that presentation says perimenopause to a busy clinician, and everything about it says stress.

So the question does not get asked, and she leaves with something that treats the mood and not the reason for it.

Both things can be true at once. It can be depression, and it can be hormonal, and it can be both at the same time in the same woman. The point is not to swap one answer for another. It is to make sure somebody considered the second one before the first one was settled on.

Has anyone ever asked you about your cycle when you talked about your mood? I would honestly like to know how common that is. 👇

If nobody has, that is the conversation the consultation is for. Link in bio.

*This is education content. Speak with a specialist/doctor/prescriber before changing your dose or medication*

#perimenopause #womenshealthuk #lowmood #hormonehealth miltonkeynes womenshealth pharmacist perimenopausesupport womensmentalhealth hormone taken in Debora Tentis Clinic by @deboratentis

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2 months ago

I found my favourite collagen power and I’m having it daily for the past few months. The results are starting to come in and I’m happy which how I feel. I love the combination of the ingredients, the collagen types that contains , the taste and the texture.

If you want to try it out yourself, I can a discount code for you: Debora for 15% off, or use link https://elavate.com/DEBORA

#summerglow @elavatesuperfoods #collagen #review #loveit #miltonkeynes taken in Debora Tentis Clinic by @deboratentis

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2 months ago

Five numbers to ask for that you will probably not be offered.

Ferritin, not just haemoglobin. Normal haemoglobin with empty iron stores is extremely common.

B12 as an actual figure. The "normal" range is very wide and the bottom of it is not a comfortable place to live.

Vitamin D in nmol/L. The number, not the word.

Thyroid beyond one marker. One marker is a headline, not the article.

HbA1c, your average blood sugar over the last three months. Ask even if nobody has mentioned blood sugar. Earliest to move, easiest to miss.

You are entitled to your own results. Ask for the printout, not the summary.

Save this before your next appointment. 🤍

Educational only, not medical advice. Speak to your GP about your own results.

#TechnicallyNormal #WomensHealth #BloodTests #Perimenopause #KnowYourNumbers Five numbers to ask for, that you will probably not be offered taken in Debora Tentis Clinic by @deboratentis

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3 months ago

#90dayswomenshealth #90hardwomenshealth #womenshealth #lessonslearned #womensupportingwomen taken in Debora Tentis Clinic by @deboratentis

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5 months ago

Most UK women are deficient in the one nutrient that affects every other hormone.

From October to April, the sun’s angle is too low for UV-B synthesis. You cannot make vitamin D from UK sunlight in winter, regardless of how much time you spend outside.

Vitamin D is a steroid hormone. The vitamin D receptor (VDR — the specific site where vitamin D locks on inside a cell) is found in:
→ Ovarian tissue — affects how much oestrogen your body makes
→ Adrenal glands — affects your cortisol response
→ Thyroid cells — linked to autoimmune thyroid antibodies (Hashimoto’s risk)
→ Immune cells — affects how your immune system responds to inflammation

Low vitamin D is associated with PCOS, irregular cycles, increased perimenopause symptoms, and higher rates of autoimmune thyroid conditions in women.

NHS lower limit: 50 nmol/L. Many researchers in hormonal health suggest 75–100 nmol/L for optimal function.

1. Request a vitamin D blood test at your next GP appointment.
2. Supplement October–April at minimum (government guidance: 10mcg/day; functional medicine range is often higher, ask your pharmacist).
3. D3 form + taken with food containing fat for absorption.

The Cortisol Correction Guide in my bio includes the full hormone support supplement protocol.

*I’m an Independent Prescriber Trainee. Educational content only. Speak to your pharmacist or GP.
#vitaminD #hormonehealth #womenover35 #pharmacisttok #PCOS perimenopause immunehealth womenswellness britishpharmacist hormonalimbalance vitaminDdeficiency by @deboratentis

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5 months ago