Amy O Mara

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Amy O Mara

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Reflexology & Nutrition For Women. Specialising in supporting female health, hormones & fertility. Holistic Centre in Co Limerick.

Specialising in women's wellness, hormones, and fertility /pregnancy support. Offering Nutrition, Reflexology and a mind body spirit approach to health.

21/10/2026

Wellness made simple. Can we just take a minute to remind ourselves of what’s important….

16/10/2026

Here’s what I think more women deserve to know about vitamin D this winter. Especially as when we think about hormones and our mood / nervous system.

Vitamin D is one of those nutrients we hear about constantly, but do we really understand why it matters?

Especially for women approaching perimenopause and menopause.

🦴 BONE HEALTH: Vitamin D helps your body absorb calcium, making it essential for maintaining healthy bones.

💪 MUSCLE FUNCTION: Low levels can contribute to muscle weakness and poor muscle function.

🛡️ IMMUNITY: Vitamin D plays an important role in normal immune system function.

🧬 HORMONE LIKE ACTION: Vitamin D is converted into an active hormone that helps regulate calcium and phosphorus levels.

☀️ AND HERE’S THE IMPORTANT BIT FOR WOMEN IN IRELAND.

From October to March, our sunlight generally isn’t strong enough to support adequate vitamin D production in the skin.

For healthy adults aged 13 to 64 in Ireland, the general recommendation is 15 micrograms (600 IU) daily during winter. Some groups need supplementation throughout the year.

Food sources include oily fish, eggs and fortified foods, but getting enough from food alone can be challenging.

And while vitamin D is important for health, taking higher doses doesn’t automatically improve mood, energy or hormonal symptoms.

If you’re experiencing persistent fatigue, muscle weakness or bone pain, it’s worth discussing your symptoms with your GP rather than assuming vitamin D is the answer.

Supporting women’s health often starts with understanding the nutrients our bodies genuinely need.

Save this for your winter wellness reminders. 🤍

02/10/2026

Reduce the stress of shopping , feeling guilty or overwhelm… here are some of my favourite / regular items I choose weekly in my house that form the base for nourishing (not perfect) meals. Save this when your shopping at Dunnes Stores and Aldi Ireland

27/09/2026

I don’t want to micro manage my kitchen! And I know a lot of my clients don’t want to either. The reality is, we don’t have time, we are already stretched! And having another list of sh*te to worry about in the kitchen isn’t ideal… so instead of stressing, just start being conscious of what’s in your basket as often as you can.

- take a quick look at ingredients of some foods, the ones you mainly buy each week to start with!

- if there’s a “healthier” option that you can afford then choose that,

- ask how can you use this food in your kitchen this week and what protein , fats and fibres do I have stocked up!

We done have to make it complicated. Just focus on the foundations!

17/09/2026

Maybe you don’t need to try harder. Maybe you’re just carrying too much. 😌

When everything suddenly feels harder than it normally does, I think our instinct is often to ask:

What’s wrong with me? Why can’t I cope?

But sometimes it’s worth looking at what your body and brain have actually been dealing with lately.

🌱Poor sleep.
🌱Long gaps between meals.
🌱Too much caffeine.
🌱Hormonal changes.
🌱A busy brain.
🌱Work. Kids. Relationships.
🌱Constant notifications and stimulation.
🌱Training hard without enough recovery.
🌱And simply not enough proper rest.

It all counts as load.

And your capacity to deal with that load isn’t exactly the same every day.

So before adding another supplement, wellness routine or list of things you should be doing, come back to the foundations.

Eat. Sleep. Move. Get outside. Breathe. Connect. Ask for help. Do less when you need to.

Sometimes supporting yourself isn’t about doing more. It’s recognising when you need less. ❤️

07/09/2026

Here’s what I want you to know -> none of these symptoms automatically mean you have “high cortisol.”

But when several start showing up together, it can be worth asking whether your body is carrying more load than it currently has capacity for.

And stress isn’t only emotional stress.

Poor sleep, under-eating, blood sugar swings, illness, overtraining, perimenopause, work, caring for everyone else and simply never getting a chance to properly switch off can all add to that load.

This is why with clients I keep coming back to the boring foundations.

🔸Eating regular, balanced meals.
🔸Enough protein and fibre.
🔸Hydration.
🔸Daily movement.
🔸Supporting healthy lymphatic flow through movement and breathing.
🔸Getting outside and seeing daylight.
🔸Protecting your sleep.
🔸Slow, deep breathing.
🔸Rest and actual downtime.
🔸Spending time with people who make you feel safe and supported.

None of these are particularly sexy. And none of them are a quick fix for your hormones.

But they help create the conditions your body needs to do what it is already designed to do! To regulate blood sugar, support digestion and bowel regularity, circulate fluid, recover, sleep, produce energy and respond to stress.

That’s what I mean when I talk about building capacity.

Not trying to eliminate every stressor from your life.

Rather - Giving your body more resources to cope with the life you actually have.

And sometimes, if you’re doing the foundations and still don’t feel like yourself, that’s when it’s worth looking deeper rather than simply blaming “cortisol.” ❤️

23/08/2026

What else would you add to the list girls?

A little reminder to myself and you that looking after ourselves doesn’t always need to involve buying something, tracking something, optimising something or adding another “wellness” habit to the list.

So much of what supports our health is actually quite ordinary.

Eating well. Moving our bodies. Getting outside. Sleeping. Having fun. Feeling connected. Spending time with people we love. Getting support when we need it. And occasionally eating the chocolate just because we want the chocolate.

These are the foundations I keep coming back to both personally and professionally.

Our Female health doesn’t have to become another thing we’re trying to be perfect at.

What else would you add? 🫶

21/08/2026

Lymphatic massage - the things you deserve to know.
-> Swipe and send / tag one of your wellness girlies.

The reasons you should have lympahtic massage, along with the bu****it you need to know about

It’s not all sculpting, detoxing and snatching girls! Be mindful and have it for the right reason. If you get snatched.. that’s a bonus 🫶

20/08/2026

We don’t need to complicate how to support our nervous system and female health. Swipe and save to help you get back to basics.

09/08/2026

🍀 Sunday thoughts as we head into a new week.

Address

Laught, Lisnagry
Limerick
V94D1H5

Telephone

+353864474555

Website

http://www.amyomara.com/

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