A conversation with Iris Kee, Nutritional Therapist & Functional Medicine Practitioner

Introduction

What if we told you that PMS symptoms aren’t inevitable? That the fatigue, cramping, and mood swings many women experience every month are common—but not necessarily normal?

In this conversation, we sat down with Iris Kee, a nutritional therapist and functional medicine practitioner, to talk about what’s really behind premenstrual symptoms—and how nutrition and lifestyle shifts can make a powerful difference.

With over a decade of experience and a background that spans law, diplomacy, and wellness, Iris brings both empathy and expertise to the table. She supports women across all hormonal phases—from first periods to perimenopause and beyond—and helps them understand how their everyday choices shape their long-term health.

Iris’s Journey into Women’s Health

Before becoming a functional medicine expert, Iris worked in high-performance roles as a lawyer and diplomat. But juggling career pressure with the demands of new motherhood pushed her to the edge of burnout.

“I was in my early 30s with a young child and a high-stress job,” she recalls. “I was tired, overwhelmed, and I knew something needed to change.”

That turning point led her to explore nutrition and wellness. After attending a retreat and experimenting with a vegetable fast, she noticed something remarkable: she felt better—stronger, clearer, more grounded.

“I realized how much I could influence my own health with what I ate—and how that affected not just me but my family, too,” she says.

What Is PMS, Really?

PMS (premenstrual syndrome) refers to a collection of symptoms many women experience in the days leading up to their period. These can range from:

• Bloating
• Breast tenderness
• Headaches
• Low mood or anxiety
• Fatigue
• Cramping
• Heavy bleeding

But Iris is clear: just because these symptoms are common doesn’t mean they’re normal.

“There’s a difference between needing a little more rest or warmth in the days before your period—and being completely knocked out by pain or fatigue,” she explains. “Symptoms like intense cramping or mood swings often point to something deeper—like chronic inflammation or hormonal imbalance.”

What Causes Intense PMS?

According to Iris, low-grade inflammation is often a major culprit.

“When your body is inflamed, it can increase sensitivity to pain and worsen PMS symptoms,” she says.

Common inflammatory triggers include:

• Sugar
• Alcohol
• Refined carbs (like white bread or boxed snacks)
• Dairy (including milk, cheese, and cream from cows, goats, and sheep)

Not everyone needs to cut out all of these foods, but identifying personal triggers—especially with the help of a practitioner—can be a game-changer.

Supportive Foods for Your Cycle

So what should you be eating to support your hormones?

1. Fiber – Found in vegetables, fruits, beans, legumes, nuts, and seeds. Fiber feeds the microbiome, supports detoxification, and helps balance hormones.
2. Protein with Every Meal – Think: eggs, fish, legumes, tofu, or organic meat. This keeps blood sugar stable and reduces cravings, especially in the lead-up to your period.
3. Healthy Fats – Avocados, seeds, nuts, olive oil. They support hormone production and satiety.
4. Whole Grains – Especially around dinner, to support hormone balance. Choose quinoa, brown rice, or millet over refined pastas.

Iris emphasizes: “Don’t skip meals—especially breakfast. Eating within an hour of waking and including protein is key to steady energy and fewer cravings.”

Signs It’s Time to Seek Support

If your symptoms are severe—like intense pain, extremely heavy bleeding, or the need for daily painkillers—it might be time to speak with a doctor.

“These symptoms can sometimes signal conditions like endometriosis,” Iris explains. “And heavy bleeding over time can lead to iron loss and fatigue. It’s important to rule out underlying issues and get the right support.”

Start Today with One Small Change: Breakfast

Instead of focusing on what to cut out, Iris encourages women to start with what to add in:

• Eat within 1 hour of waking.
• Include 2–3 eggs, avocado, nuts, or seeds.
• Avoid skipping or under-eating in the morning.

Why? Because when your blood sugar is balanced early in the day, you’re less likely to reach for sugary snacks later—and your hormones will thank you.

Final Words of Encouragement from Iris

“Take it slow, breathe, and eat whole foods,” Iris says. “Just try it for one cycle! Cut back sugar and alcohol, eat enough protein, and see how your next period feels.”

Simple doesn’t mean easy—but it does mean possible. With the right support, knowledge, and intention, PMS doesn’t have to control your month.

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Want more expert-backed tips on women’s health?

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#womenshealthmatters #menstruation #womenempoweringwomen #pms #functionalmedicine

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