It’s happening. Here come the waterworks… again. If you find yourself weeping like it’s the end of Marley & Me, but lacking a legitimate reason, it could be your PMS. This is normal and happens to many people around their period. We’re taking a closer look at why it occurs, how to avoid it (sometimes) and how to cope with it in a healthy way when there’s no stopping it...

Around 75% of people with periods experience a range of PMS symptoms. For some, their burden is cramps, or acne, or sleep problems. For others, it’s all about mood swings - hello unwanted tears! If you feel sad, anxious or irritated by everything around you in the first few days of your period, you’re not alone. 

Crying for no reason (even when you weren’t aware you felt sad) can be a tough symptom to handle, particularly when in a challenging environment like a work meeting or party, and the feeling can be intensified by the stress of a situation. 

As with many PMS symptoms, it’s all thanks to hormones. When estrogen and progesterone levels drop after ovulation, this also reduces the level of serotonin in our system, which is responsible for regulating our mood, appetite and sleep. Low serotonin levels can lead to feelings of sadness, even if there’s nothing to be sad about, and change our eating and sleeping patterns which can affect our energy levels and mood - it’s a vicious cycle. 

PMS crying is so embarrassing! How do I stop it? 

Firstly, there’s absolutely nothing to be embarrassed about - crying is a normal human emotion that can actually release feelings of tension and make us feel better. While there is an argument for workplaces being more open to people with periods working around any symptoms they have (yes, crying is a symptom), we also know that you’re typically going to want to avoid crying at random work meetings, social events and other inconvenient places. 

Stopping crying is a bit like stopping a sneeze - sometimes if it’s got to come out, it’s got to come out! However, you can try these tips to stop it: 

Take a few deep breaths to calm yourself and lower your stress levels

Leave a stressful situation or conversation, and take a few minutes alone to collect your thoughts

Make a power stance (you know, like Wonder Woman) to help you feel more in control and confident. This may sound silly, but there is research to support the idea that ‘power posing’ makes a big difference to your hormones and how you feel

Communicate with the person who has triggered your tears. Sometimes lack of ability to express how you’re feeling can make you frustrated, so turn your tears into words and make it clear what you want and need from the people around you 

Go for a walk or do some exercise to raise endorphins and counteract feelings of sadness 

Absolutely not! Let it out! Go full Bridget Jones. There are actually benefits to crying: a 2014 study found that crying can have a self-soothing effect, activating the parasympathetic nervous system (PNS) which is responsible for relaxation. Further research found actually shedding tears releases oxytocin and endorphins, which helps reduce pain, promote wellbeing and improve sleep. 

If your mood fluctuates through the month and you need a long-term solution for excessive crying, there are lifestyle changes that could help regulate your hormones and mood:

Avoid junk food and switch to foods that can reduce feelings of depression, like fish rich in omega-3 fatty acids

Exercise regularly to boost endorphins and improve mood. Try to do this often to maintain a stable mood 

Laugh regularly. Scheduling time with friends or doing activities that make you feel good can really help. Watch a funny movie, join a dance class, whatever will give you that happiness boost to sustain you through the low mood spells

Reduce stress levels with activities like meditation and yoga, to boost serotonin and increase feelings of wellbeing 

Focus on your nighttime routine to improve sleep, which has a huge effect on mood. Avoid caffeine, turn off screens an hour before bed, and read to wind down

My partner cries a lot during PMS. How can I make them feel better?

Excessive or uncontrollable crying can be a frustrating symptom for the person it’s happening to, and for others around them. It’s important for your partner to know their feelings are valid and being heard, even if they’re PMS-related. Listen to what’s bothering them, do what you can to help relieve their stress, and encourage them to take steps to feel better, like getting an early night, doing an activity together to boost their mood, or just giving a simple hug - research shows hugs can boost oxytocin, so don’t be stingy on the cuddles! 

It isn’t just crying - PMS gives me feelings of depression. What can I do?

There is a difference between harmless crying spells and depression. Depression can be a serious health concern that should be addressed by a professional, so if your mood feels permanently low and you struggle to improve it through the methods above, seek help from your GP. This may involve counselling, medication or other methods, so always remember there are options to help get you back to feeling like yourself. 

Do you have questions about PMS crying? Our Full Stop FB group is a private, inclusive place where you can get real about the embarrassing symptoms of PMS, or you can always DM us on Instagram at @itsyoppie to ask whatever’s on your mind. Don't forget that our personalised menstrual care subscription can get organic tampons, PMS supplements and much more delivered easily and regularly through your letterbox, so that's one pretty darn big load off your mind.

PMS Crying: Handling It Naturally & Healthily

Those with endometriosis really get the short end of the stick; painful tummies, sometimes debilitating periods, and the cherry on top? Acne. Turns out endometriosis and acne are more closely connected than you might think. We’re diving into why that is, the negative effects it can have, and what to do if acne is an issue for you. Let’s take a look...

Endometriosis is a condition that causes tissue similar to the womb lining to grow outside the womb where it’s not supposed to, i.e. ovaries and fallopian tubes. There are treatments available, but endo is typically a long-term condition that many must learn to manage.

Symptoms often include heavy and painful periods, tummy pain, back or pelvis pain that worsens during periods, pain during or after sex, fertility issues, and more. An estimated 1 in 10 people of reproductive age in the UK suffer from endometriosis.

What has acne got to do with endometriosis? 

Good question! Acne isn’t commonly noted as a symptom of endometriosis, although it can be one of the most frustrating and confidence-busting symptoms of all, with an estimated 1% of those with endo suffering from cystic acne. Endometriosis can lead to hormonal acne such as blackheads, whiteheads and painful cysts. 

For some, endo can cause the skin to become sensitive, as those who suffer from it have inflammation in their bodies. A 2002 study of 3,680 women with endometriosis found they were more likely to suffer from asthma, allergies, and eczema. 

In addition, hormones help regulate sebum production, and any excess can result in acne. Studies show those who suffered from bad acne as teens have a higher risk of endo, and one 2014 study researched the correlation between teenage acne and endometriosis. They found those with severe teenage acne had a 20% increased risk of endometriosis. 

Lastly, if you choose to take hormonal birth control to manage endo symptoms (sometimes prescribed by doctors for this reason), this can also affect your skin. 

If endo is already negatively affecting your life, acne certainly won’t help. Here are some treatments for hormonal acne that you may wish to try out...

Get more sleep: Aim for 8 hours minimum, but if you can get any extra, even better. Sleep regulates hormones, so catching more Zs can improve hormones and acne.

Reduce stress: Stress has an adverse effect on hormone levels, and skin can suffer. Look closely at the most stressful parts of your day and try to reduce this somehow.  

Pay attention to skincare products: If you have hormonal acne, you may find it helps to switch to products that are non-comedogenic and won’t block pores. 

Don’t touch: Do you pick your spots? You’ll only make them worse. Be conscious about how often you touch your face each day, and try not to pop spots that come up.  

Eat a healthy diet: This point is debated, but healthy food can regulate hormones, so try to cut down on refined carbohydrates and sugars, and see if it helps your skin. 

Are there other skin conditions associated with endo?

Endometriosis is the gift that just keeps on giving when it comes to skin conditions! In fact, if you have endo you have a higher chance of developing one of the below conditions:

Lupus: An inflammatory condition that can cause hair loss and skin rashes, mainly in areas that are often exposed to sun. These days, lupus is easily managed with medication and a healthy lifestyle, so speak to your doctor about the best ways to manage lupus if you have it. 

Hives: Skin rashes like hives and other allergies are more likely to appear on those with endometriosis because their immune system is more sensitive to irritants.

Unpredictable skin: Endometriosis is known to cause skin to react inconsistently. One day your skin could be clear and looking great, the next it’s acne central! This inconsistency can be hard to handle, as it is difficult to predict and plan ahead. 

Eczema: Eczema causes dry, flaky, red patches on skin and is more likely in those with endo. If you have eczema, speak to your doctor or a dermatologist before treating your skin, to make sure you are using the best option for your specific case. 

It’s really affecting my mental health. What can I do? 

Acne may not sound like a big deal, but only those who suffer from it will know how isolating and challenging it can be. In 2016, actor Daisy Ridley opened up about her ongoing struggle with endometriosis since age 15. One of the worst symptoms she faced was acne, and the stress of her condition caused her acne to flare up at the most inopportune time; while filming Star Wars: The Force Awakens. She said: 

"To any of you who are suffering with anything, go to a doctor; pay for a specialist; get your hormones tested, get allergy testing; keep on top of how your body is feeling and don't worry about sounding like a hypochondriac. From your head to the tips of your toes, we only have one body, let us all make sure ours are working in tip-top condition, and take help if it's needed.”  - Daisy Ridley, Actor

We couldn’t have said it better. Don’t suffer in silence if your endo or acne is making you unhappy - speak to someone who can help. Do you have questions about endometriosis or acne? Join our Full Stop FB group to chat about your own experience, or ask us anything you like on Instagram at @itsyoppie. Don't forget that our personalised menstrual care package can get full-cycle care from organic tampons to hydrating face masks (and more) delivered easily and regularly through your letterbox so you can get on with living!

Endometriosis Acne: Handling Endo Skin Problems

Oh yes, we’re getting into the reeeally good stuff in this one. If you’ve ever experienced brown blood or discharge and been too embarrassed to ask what the heck is going on, we’re spilling the beans. Here’s your guide to brown-looking blood and discharge before and after your period, why it happens, and if there’s anything to watch out for. 

There’s no one-colour-fits-all when it comes to period blood, nor is there a consistency that you ‘should’ see. Your bleed will change depending on where you are in your cycle and could look different each month. Discharge is common throughout, and can vary in colour from classic bright red, to the dark brown that we’ll be talking about here, but it can even be black, grey, green and many other shades. 

If you’re interested in what the colours of your period rainbow could mean, we’ve got a guide on that here, and a blog post about what the consistency could be telling you. Here, we’re focusing on the brown stuff. (No, the other brown stuff.) 

My discharge is brown after my period. What’s going on? 

Brown discharge or blood is pretty common after your period ends. Pink blood is fresh, darker red means it has oxidised, and brown means it’s usually older. After your period ends the leftover blood will leave your uterus via discharge, and can be brown in colour. 

If you tend to have a slow flow each month the same thing could happen, as blood takes longer to pass through your system and therefore has more time to oxidise. In rare cases brown discharge can be a sign of an underlying problem if accompanied by other symptoms, but mostly it’s nothing to worry about on its own. 

What about brown discharge before my period? Is that normal? 

In most cases brown discharge is super normal, but it tends to happen after your period. If it happens before, it could be due to hormonal changes that affect both the colour and texture of your period blood. Some reasons for this could be:

Ovulation spotting: Some people (an estimated 3%) experience ovulation spotting around the middle of their cycle, which can appear brown in colour. 

Hormonal birth control: If you’re taking birth control, you may have ‘breakthrough bleeding’ between periods as your body adjusts to the hormones (usually in the first 3-6 months), which can sometimes appear brown. 

Pregnancy: Brown blood can sometimes be an early sign of pregnancy called ‘implantation bleeding’, where a small amount of blood is passed when an egg attaches to the uterus. 

Lochia: If you have recently given birth, you may get dark red or brown discharge called ‘lochia’, also called ‘postpartum bleeding’. This is normal, and it’s how your body gets rid of excess blood and tissue from the uterus after the birth. Pretty nifty! If you experience heavy bleeding after giving birth, see your GP right away.   

Though brown discharge is usually nothing to worry about, there are certain conditions where this can be a symptom, so it’s good to know about them just in case you need to seek advice from a doctor. Some other reasons for brown blood and discharge include:

Pelvic inflammatory disease: PID is an infection of the cervix and uterus that can cause brown discharge and symptoms like pelvic pain, fever, pain during sex, and a burning sensation when you pee. Your doctor can usually treat this with antibiotics.

Sexually transmitted infection: Some STIs cause brown discharge before a period, like gonorrhoea or chlamydia. If you also experience a burning sensation when you pee, pain during sex or smelly discharge, have your GP check this out. Not everyone will get symptoms, so it’s best to get a regular STI check-up just in case. 

Polycystic ovary syndrome: PCOS is a condition that causes a hormonal imbalance, and sometimes irregular bleeding can cause brown discharge. You may experience heavy periods or no period at all, and other symptoms include pelvic pain, fertility issues, excess hair on the face/body, and more. If you think your brown discharge could be related to undiagnosed PCOS, speak to your GP. 

Foreign body: Sounds like an obvious one (who doesn’t know what’s in their vagina?!) but you’d be surprised by how many people don’t realise something is stuck there. Smelly brown discharge can be a sign that something is stuck inside, like a forgotten tampon, a condom, or another contraceptive like a sponge, diaphragm or ring. To avoid infections or TSS (toxic shock syndrome), see your GP, pronto. 

Missed miscarriage: Although bleeding during pregnancy is often nothing to fret about, it can sometimes be associated with miscarriage. In the case of brown blood or discharge, this can be a sign of a ‘missed miscarriage’, which is when a fetus stops developing but doesn’t pass from the uterus for at least four weeks. If you think this may be the case for you, don’t delay speaking to your doctor.

Cervical cancer: Although rare (affecting only 0.6% of women), brown discharge can be a symptom of cervical cancer, so it’s vital to keep track of changes in your discharge and any symptoms, like heavier or longer periods, pain during sex, or bleeding after sex. Speak to your doctor to rule this out and get to the bottom of it.

Got questions about discharge or period blood? There are no embarrassing Qs here! Join our Full Stop FB group to chat about all things periods, or DM us on Insta at @itsyoppie. Don't forget that our personalised menstrual cycle care box covers everything from organic tampons to hydrating face masks (and plenty more!) delivered regularly through your letterbox - so however your cycle is acting, we've got you covered.

Brown Discharge & Period Blood: What’s Up?

If you’re up to date on your menstrual acronyms then you may already be familiar with PCOD, but if not, don’t worry. It’s a term that is very rarely used, and often used interchangeably with PCOS despite there being several differences. Let’s take a look at those differences, what causes the condition, and how it’s treated. 

PCOS stands for polycystic ovary syndrome, and is a common condition that affects how a person’s ovaries function - they become enlarged with fluid-filled sacs (follicles) that grow around the eggs. PCOS tends to create symptoms like irregular periods, excess androgen which leads to excess facial or body hair growth, and fertility issues due to the process of ovulation being inhibited. 

OK, so what is PCOD and how is it different? 

PCOD stands for polycystic ovary disease. It’s often difficult to distinguish between this and PCOS since the origins and symptoms are so similar. To put it simply, PCOS is a more serious disorder of the endocrine system that can have complications such as diabetes, high blood pressure, and fertility issues. An estimated 1 in 10 UK women are thought to have PCOS, so it’s pretty common, but surprisingly not as common as PCOD. 

PCOD develops due to an imbalance of hormones, but can often be put right with lifestyle changes and doesn’t tend to leave lasting fertility issues. It is thought that almost a third of women around the world may have PCOD, many without a diagnosis. While polycystic ovary syndrome often becomes apparent earlier in life as the symptoms can be seen in teenagers, polycystic ovary disease is typically diagnosed later in life. 

At the core of the issue, the difference between PCOS and PCOD is that PCOS can have serious general health implications and cannot be cured, while PCOD can usually be treated by implementing the correct diet and exercise routine, and making other lifestyle changes. 

PCOS symptoms are fairly well documented, and include irregular periods (or no periods), fertility issues due to irregular ovulation, excess hair growth on the face, chest or back, weight gain, thinning hair or hair loss from the head, or skin issues. 

PCOD symptoms aren’t so clear, and are easily mistaken for PCOS. Symptoms include irregular periods (rather than no periods), heavy bleeding, abdominal weight gain, and obesity. In both conditions, genetics are thought to play a major role, as many PCOS and PCOD patients find that they have a family history of the condition. 

Though there is no cure for PCOS, getting the right treatment as early as possible can help reduce your symptoms and prevent long-term complications. If you are diagnosed with PCOS, your doctor may recommend: 

Medicine to help with fertility issues and encourage ovulation

Birth control to regulate your menstrual cycle 

Antibiotics or skin treatments to reduce acne

Waxing, shaving or electrolysis/laser treatments to remove excess facial and body hair that grows due to higher amounts of the hormone androgen 

In both PCOS and PCOD, healthy lifestyle changes can make a big difference in reducing the symptoms of both conditions. In the case of PCOD, these are often recommended by a doctor and could potentially cure the condition completely. Here are some healthy lifestyle changes that can make a difference: 

Implement a healthy diet with less sugar, salt, junk food, alcohol and caffeine 

Engage in a regular exercise routine to lower stress, blood pressure and reduce sleep problems 

Maintain a healthy body weight to keep testosterone, insulin and LH (luteinizing hormone) levels down 

Quit tobacco products to help lower androgen levels 

Polycystic ovary disease is a difficult condition to diagnose as the symptoms can present much the same as PCOS. If you are having any of the aforementioned symptoms and want to make sure your body is working as it should be, don’t be afraid to reach out to your GP to discuss it and begin the appropriate treatment. 

Want to know more about PCOD or PCOS? Start a conversation over in our private Full Stop FB group or ask us your Qs on Insta at @itsyoppie - we’re always happy to answer! Don't forget that our personalised period box can get organic tampons, PMS supplements and much more delivered easily and regularly through your letterbox, so that's one less thing to worry about each month.

PCOS vs PCOD: What’s The Difference?

Got stringy period blood? How about the watery kind? Or maybe it switches up month-by-month? Whatever’s coming out of your vagina at the moment, it’s time to have a chat about consistency, what’s considered “normal”, and what your period blood could be telling you. Let’s take a look...

Period blood looks and feels different for absolutely everyone, and it also changes depending on where you are in your cycle, so try not to get hung up on what it should look like. There are far too many variables. Jennifer Ashton, M.D. put it best when talking to Women’s Health magazine when she said your period “shouldn’t be thin like Kool-Aid and it shouldn’t be thick like ketchup.” Somewhere in between is good. 

Light periods are the norm for some people, and you may get a lighter period if it’s just starting or ending - that’s nothing to worry about. However, if the blood is looking thin and watery, there could be something else going on. Some reasons for this could be: 

You have recently started hormonal birth control, which helps to thin the uterine lining and means there is less tissue to shed. Hello lighter, potentially more watery periods!

Your estrogen levels could be low, which tends to make periods lighter, pinker and more watery. Other symptoms of low estrogen include vaginal dryness, fatigue, headaches and mood swings, so if you also experience these, chat with your GP. 

You could be close to menopause, and in the perimenopause stage estrogen levels rise and drop sporadically, which can lead to inconsistent periods and sometimes lighter ones that appear watery. 

Though it’s rare, watery periods can be a sign of a more serious health condition, like fallopian or ovarian tumours. If you have any concerns about this or have additional symptoms like bloating, or abdominal or pelvic pain, speak to your GP to rule this out. 

What if there are clots in my period blood? 

If you tend to get heavy periods you may notice some clots every so often, and that’s normal. According to the NHS, clots that are smaller than a 10p coin are pretty standard, but there’s no doubt excessive blood clots can be gross and distressing at best. 

Clots tend to occur in the first couple of days of your period when it’s at its heaviest, and if you get them regularly that’s totally fine. If you start to notice period blood clots that are larger in size or appear more often, it’s worth exploring this with your doctor to make sure it isn’t a sign of something else going on, such as: 

Uterine fibroids - small, non-cancerous growths in the uterus. If you have additional symptoms like lower back pain, bloating, or pain during sex, these could be to blame. 

Endometriosis - a condition that sees tissue from the uterine lining grow outside the uterus, and can cause abdominal pain, heavy periods, and more. Blood clots can be a symptom of endo, so this is worth knowing if you suffer from the condition.  

Adenomyosis - when the uterine lining grows into the muscular wall of the uterus, making the lining much thicker. This leads to a heavier flow, and sometimes clots. 

While blood clots are normal when menstruating, it’s good to know your body’s typical blood clot size and frequency. If this changes, you have any additional pain, or you start to require a tampon or towel change every 1-2 hours, you may want to speak to your doctor to make sure everything is working as it should be. 

What if the blood is stringy or mucus-y? 

The short answer? It’s probably fine and healthy. If your menstrual blood is seeming a little more stringy, jelly-like or mucus-y (yes, let’s pretend mucus-y is a word) then it could be mixed up with some of the slippery fluid that comes from your cervix, called cervical mucus. 

Cervical mucus is there to protect sperm and becomes thin to help them reach the egg (or if you’re taking hormonal birth control, it thickens to stop sperm making it there!). Ultimately, stringy or mucus-y period blood is usually nothing to worry about. If it has suddenly changed and you are concerned, speak to your GP to make sure everything is A-OK. 

To summarise, if you are regularly passing large clots during your period, or the consistency of your period blood has changed alongside accompanying symptoms, then it doesn’t hurt to speak to your doctor. 

In most cases, changes in period blood consistency are due to hormones, and will continue to change throughout your life. Get in tune with your flow and be aware when things seem different so you can reach out for help if needed. 

Got a question about the consistency of your period blood? There are no embarrassing questions here at Yoppie! Feel free to chat about it in our private Full Stop FB group, or DM us on Instagram at @itsyoppie. Don't forget that our personalised menstrual cycle care box covers everything from organic tampons to hydrating face masks (and plenty more!) delivered regularly through your letterbox - so however your cycle is acting, we've got you covered.

What Your Period Blood Consistency Could Be Telling You

You may have heard it called skin positivity, acne positivity, or skin neutrality, but the results are in - people are LOVING their skin again. If you’re sick of hating on your own face, it’s time to get a dose of skin positivity. And the best part? It’s free. Let’s look at what it all means, why it’s important, and how to try it...

In recent years people have been falling back in love with their skin and its blemishes, texture, colour, and everything else. Instead of spending hours concealing acne, covering under-eye bags, and trying not to draw attention, people are embracing supposedly ‘imperfect’ skin, and it’s producing a whole new type of confidence. 

According to Stylist, the skin positivity movement began in 2015 when vlogger Em Ford shared a video discussing negative comments she received about her acne. It went viral, and years later even celebs are getting the message. Songwriter Alicia Keys proudly goes makeup-free in photo shoots. Actor Saoirse Ronan left her acne on display in the movie Lady Bird to remove stigma. The #nomakeupselfie trend spread online and raised millions for charities. It’s good times for natural skin! 

British Skin Foundation ambassador Lex Gillies said in Vogue: “Posting a makeup-free selfie (or a filter-free selfie) should not be a radical act, but it certainly feels that way. The more people embrace their real skin online, the sooner we can all accept the fact that every single person has ‘flaws’… perfect skin does not exist.”

Two words: Social. Media. Very few people in today’s world can avoid its gravitational pull, but we’re waking up to the damage it does to confidence. Years ago the conventional beauty standard of flawless skin may only have been apparent to us when we happened upon a magazine. Nowadays we just need to pick up our phone to see what we “should” look like. With photo filters and apps that edit our faces until they’re barely recognisable, it’s no wonder we start to hate how we look in the mirror. 

Research in the British Journal of Dermatology in 2018 found patients with acne had a higher risk of developing major depression. Another study by the British Skin Foundation found 20%+ of respondents said they had thought about or attempted suicide. As more young people join social media (*cough* and apps like TikTok are accused of adding skin filters without asking), it’s not a crazy concept to think skin negativity could get much worse. 

The answer may lie in radical skin positivity, and we’re here for it. 

It’s all about building positive habits. Don’t worry if you don’t want to go makeup-free, you don’t have to. Here are a few other ways to kick-start your positive journey with your skin:

Recognise self-talk: If you look in the mirror and immediately start noticing ‘flaws’, try to distract yourself with something else. It’s not easy to turn negative thoughts into positive, and that’s OK. Silencing the negative is enough, and can produce a more neutral outlook on your skin. Try saying “Nope! Not today, Brain” and walking away.

Focus on things you like: If you don’t consider your skin to be your best feature, we bet there’s something you do like about your body. Love the striking colour of your eyes? Hair that’s always being complimented? Got a noteworthy derrière? Everyone has something they love about their body, so instead of focusing on your skin, give other areas some love and positivity. 

Fill your feed with good images: Social media is a scary place. If you don’t keep it in check it can spiral out of control. Clear your feed of content that doesn’t support your skin positivity goals, and follow hashtags like #skinpositivity, #skinneutral and #acnepositivity that embrace imperfect skin. Look for images that don’t filter skin to make it ‘flawless’, and instead, highlight textured skin - real skin. 

Remember you’re not alone: According to the NHS, around 95% of people aged 11-30 are affected by acne. Ninety-five per cent!! Talk to others who have skin conditions similar to yours, and help make acne feel less isolating. 

Here’s a fun one... give yourself a high five in the mirror: No really, hear us out. There’s research into why this works, and Mel Robbins wrote a whole book about it. The idea is to stop looking for validation from external sources, and instead develop a habit of lifting yourself up every day. Is high fiving yourself in the mirror silly? Absolutely. Are we onboard? Heck yes.  

How is the industry changing to accommodate? 

The beauty and skincare industry has made billions by providing us with products that help ‘fix’ what we perceive as imperfections, but even brands are getting the message now. We’re over feeling like we’re not good enough or don’t measure up to what is considered beautiful. 

In recent years, more brands are embracing our desire for a more natural skin look, and working harder to understand what we need. At Yoppie, for example, our range of sheet masks aims to help people feel confident in their skin throughout their menstrual cycle, rather than making them feel like they should hide away during ‘acne week’! 

Be wary of brands whose adverts rely on making you feel less-than, and shop from those who lift you up, and give you confidence in the skin you’re in. You deserve it. 

Want to tell us how you’re embracing skin positivity? We’d love to hear from you. Our Full Stop FB group loves to talk about topics like this, or you can DM us on Insta at @itsyoppie.  Don't forget that our personalised menstrual care package can get full-cycle care from organic tampons to hydrating face masks (and more) delivered easily and regularly through your letterbox so you can get on with enjoying life in your skin!

Why Everyone Needs Skin Positivity

There’s a reason it’s called premenstrual stress, but sometimes your PMS shows up as premenstrual rage (not a real term, we totally made that up…). If you find yourself throwing tantrums on the regular, anger might be the main emotion that shows up for you during menstruation. Here’s why it happens, what could be to blame, and how to handle those dreaded hissy fits...

What’s happening to my hormones during PMS?

PMS is typically experienced in the days or weeks before your period. As well as the physical symptoms, like tiredness, cramps, headaches and acne, you may experience emotional symptoms like anxiety, mood swings, and anger. 

PMS is linked to fluctuating hormones, and during ovulation, estrogen and progesterone levels drop and trigger PMS by influencing serotonin. Serotonin helps regulate your mood and sleep, so low levels can lead to feelings of anger. 

Not everyone feels PMS anger, but it’s one of the most common symptoms - you are not alone in dealing with it. In fact, it’s so prevalent that one study researched it in accordance with the State–Trait Anger Scale (STAS). This scale helps determine “the manner of anger expression”, and the options range from ‘never’ to ‘very’, consisting of the subscales:

‘Constant Anger’ - A high level of anger

‘Anger Control’ - Anger can be controlled

In the study, PMS prevalence was 48.75%, and researchers found ‘Anger Control’ (the ability to control anger) was at a significantly lower level among participants. 

If your anger is more than a passing frustration, you may wish to look into premenstrual dysphoric disorder (PMDD). PMDD is thought of as a severe form of PMS, with similar physical and emotional symptoms, but with more extreme mood shifts. Psychological symptoms of PMDD include irritability, lack of control, anger, sensitivity and more. 

PMDD can affect up to 8% of people with periods, and in extreme cases has been linked to outbursts of violence, aggression, and antisocial activities. If you think you may have PMDD, speak to your doctor about treating your symptoms. 

How do I know if my PMS anger is a problem?

Anger is a normal human emotion and one we all feel from time to time. Historically, women have been made to feel that expressing anger is somehow wrong, but it’s actually healthy. As long as you are not hurting anyone, you can express anger in whatever way you see fit. However, if your anger is more than an occasional grievance, it’s not serving a purpose and should be addressed. 

What can I do to relieve feelings of PMS anger?

Managing symptoms of PMS anger often starts with staying away from triggering situations or stressful events. It’s not always possible to avoid these, especially if they take place at work or with family, so here are some practical things to help: 

Track emotions: You may see patterns that help validate that hormones are at play, predict mood changes, and allow you to explain symptoms clearly to your GP.

Hormonal birth control: Some types of birth control can balance hormones to relieve symptoms. This won’t work for everyone, but it may take the edge off your anger. 

Avoid triggers: If you think alcohol or other substances may be contributing to PMS anger, try cutting these out to see if you notice an improvement in your mood. 

Lifestyle changes: If you’d prefer a more natural method, make regular exercise part of your routine, eat nutritious foods, and get at least 8 hours of sleep each night. 

Manage stress: Stress management tools like meditation, yoga and breathwork can help, and can be used in many situations. If anger is always directed at the same person or situation, therapy can help as a way to voice emotions in a safe place. 

Herbal supplements: Another natural alternative is to up your supplement game. Yoppie’s Mood Food is designed to regulate mood changes and uses the likes of ashwagandha and vitamin B6 to help calm and balance your mood. 

How do I apologise for an angry PMS outburst? 

So your anger fizzed up at the wrong moment, and you’re feeling guilty about it? We’ve all been there, don’t worry. Firstly, you don’t have to apologise for getting emotional or having a menstrual cycle - this is normal and should never be used to dismiss your feelings. 

However, learning to take responsibility for anger that, in hindsight, you know could be harmful to others, will ensure people you love and interact with daily understand you are trying to improve this symptom. No one wants to be treated like a land mine about to explode, but it may help if people better understand your triggers and boundaries. 

Apologise by acknowledging you were wrong, discuss the cause, say you are sorry for how you handled it, and in future, communicate feelings in a constructive way. If you find yourself apologising frequently, it may be time to address the root cause using the above tips. 

Should I see a counsellor about PMS anger?

If PMS anger is a regular occurrence and negatively affects your life, you can speak to someone about it. There are options like talking therapy, anger management programmes, and even help for violent behaviour. You can find more information and resources on the Mind.org.uk website. 

Do you experience PMS anger? You can discuss your personal symptoms in our private Full Stop FB group, or ask any questions you may have by DM’ing us on Instagram at @itsyoppie. We’re always happy to hear from you! Don't forget that our personalised menstrual care subscription can get organic tampons, PMS supplements and much more delivered easily and regularly through your letterbox, so that's one pretty darn big load off your mind.

Seeing Red? How To Control PMS Anger

Don’t panic, there are no bicycles involved! We’re talking about cycling with seeds. No clearer? OK, let’s get into it. Seed cycling is one of those trends doing the rounds on Instagram and in other wellness spaces that makes you go… huh? So we’re taking a closer look at what it’s all about, how to try it out for yourself, and if it’s actually worth it. 

Seed cycling is a health hack that suggests eating certain seeds could balance hormones by regulating estrogen levels during the first half of your menstrual cycle, and regulating progesterone levels in the latter half. Those who sing its praises say it has helped them with everything from regulating their periods, to reducing troublesome acne, to treating the symptoms of PCOS or endometriosis, to easing menopause symptoms, to improving fertility.

Yup, seeds. Those little things that sometimes appear in your loaf of bread and get stuck in your teeth. Turns out they might be more useful than you thought, although the jury’s out on them right now as there aren’t enough published studies to support the theory. There is, however, some evidence to suggest it could work, thanks to something called lignans in seeds which are thought to block enzymes involved in hormone metabolism. 

Sesame and flax seeds have high levels of lignans (approximately 834mg and 294mg per 100g, respectively) which are converted into phytoestrogens that mimic the action of estrogen or stop it in its tracks depending on the dose. 

Some studies have found flax seeds could improve cycle regularity and hormone levels, but these effects have been primarily associated with anticancer properties, not menstruation. It is also thought that zinc and vitamin E are important when it comes to reproductive health, but there is no real evidence to suggest that eating seeds is the best way to get these nutrients into your body. 

Seed cycling is thought to be beneficial for many health concerns, including irregular cycles, PCOS, menopause and more. If you are thinking of trying it to balance your hormones, it could also have a positive knock-on effect in other areas of your menstrual cycle.

There is some advice out there about using seed cycling for fertility, but you should always take caution when taking fertility advice from unrecognised sources. According to Well+Good, during the follicular phase, you should eat 1-2 tablespoons of flax seeds and pumpkin seeds a day to boost estrogen production. This can help grow the uterine lining and increase your sex drive, too. In the luteal phase, you should switch to 1 tablespoon of sunflower and 1 of sesame seeds each day to boost progesterone production. This can help stabilise your uterine lining and prepare it for a potential baby. This advice would need to be adjusted for each person’s individual cycle. If you would like to try seed cycling with fertility in mind, speak to your doctor about their recommendations. 

Does seed cycling actually work for balancing hormones? 

Advice on seed cycling varies and isn’t always consistent across multiple sources. At its core is the idea that different seeds either promote or hinder the actions of the hormones estrogen and progesterone. In a normal cycle, estrogen is produced during the first 14 days of the follicular phase, your levels of follicle-stimulating hormone (FSH) and luteinizing hormone (LH) increase before ovulation, and estrogen levels drop after ovulation. 

During the follicular phase, seed cycling supposedly utilises phytoestrogens (a compound that mimics the action of estrogen) to increase or decrease estrogen and progesterone levels as required. The idea is that this will naturally balance and optimise hormones, and relieve any symptoms that come up as a result of a hormone imbalance. 

If you’re curious to give it a try to see if it could help you, the most common method across multiple sources seems to suggest:

Eating 1 tbsp of ground flax seeds and 1 tbsp of ground pumpkin seeds each day for roughly the first 14 days of your menstrual cycle (the follicular phase)

Eating 1 tbsp of ground sunflower and 1 tbsp of ground sesame seeds during the second half of your menstrual cycle (the luteal phase), until it starts again

If the ‘ground’ part puts you off, know that an article in Scientific American claims it’s perfectly acceptable to chew them or mix them into your smoothie or porridge in the morning, so don’t let that extra step stop you! 

There is no research or data out there to say how long it will take before you see benefits. Those who have tried it and reported their own results claim that you could start to see positive changes in your hormones after only a few months of seed cycling. 

If you can’t stop eye-rolling and your scepticism is still fully intact now that you’ve reached the end of this article, then perhaps seed cycling isn’t for you. Those who prefer hard data and research may struggle to see the potential benefits of trying seed cycling, but as it simply involves eating a couple of spoonfuls of seeds each day, it’s hard to see where the harm could be. 

If nothing else, you may find yourself feeling generally healthier thanks to the abundance of nutrients in seeds. Even if they don’t improve your hormone issues, they could improve your skin, hair and overall health. Downside? Are you there? 

If you have any questions about seed cycling, we’re always happy to answer anything that might be on your mind. Or if you have already tried it, we’d love to know if you saw any benefits! Our Full Stop FB group offers a private space to chat and ask questions, or you can DM us on Instagram at @itsyoppie. Don't forget that our personalised menstrual cycle care box covers everything from organic tampons to supplements for bloating (and plenty more!) delivered regularly through your letterbox. All the more time to experiment with chowing down on those nutritious seeds to see if their supposed super-powers will work for you!

Seed Cycling: What Is It & Why Try It?

Been diagnosed with polycystic ovary syndrome, or suspect you might have it? You’re probably wondering what’s going on inside your body. Depending on which type of PCOS you have (yup, there are four) you may experience different symptoms and need to handle them differently. Let’s take a look at their characteristics, and find out which one you have...

PCOS (polycystic ovary syndrome) is common and has all to do with the function of the ovaries. If you have experienced irregular periods, excess body hair, or fertility issues, PCOS could be to blame. Polycystic ovaries hold tiny underdeveloped sacs where eggs develop but are not released. When ovulation doesn’t occur, hormone levels change and PCOS can cause less progesterone and more androgen, causing the symptoms above. 

So, what are the types of PCOS, and what causes them? PCOS has a prevalence of around 2.5% - 11.9%, and of those cases there are four different kinds, with varying causes; 

This is the most common type by far, and affects up to 70% of all people with PCOS. It works in the same way described above. Essentially your cells don’t recognise that insulin exists in the body, causing insulin levels to rise over time and cause the typical PCOS symptoms; irregular periods, fertility issues, excess hair growth, and more. 

This type is driven by chronic inflammation. Studies show it can cause raised levels of CRP, an inflammatory marker also associated with diabetes and heart disease. The cause is believed to be a mix of genetics, stress, environmental toxins, and inflammatory foods. Inflammation happens when the immune system tries to protect against foreign substances in the body. Sometimes the inflammation response overreacts and affects healthy cells, bringing on the symptoms of PCOS. 

This kind is stress-related and causes raised DHEA levels - an androgen hormone produced by the adrenal gland. In this type of PCOS, the ovaries cause excess androgen which can cause adrenal dysfunction. One study tested the adrenal function of 38 patients with PCOS and found that 15 of them produced more adrenal hormones than would be considered normal, and had smaller than average adrenal glands. So, more stress equals more adrenal hormones equals more PCOS symptoms! 

It’s thought that when coming off birth control, some people experience a temporary PCOS-like state. If you had normal periods before you started the pill, but experienced symptoms when you stopped, including weight gain, acne, hair loss or fertility issues, this could be the case for you as your body adjusts to the change in hormones. Usually it resolves itself in a few months, but if you have concerns do speak to your doctor. 

Are there any differences in PCOS symptoms?

Your specific symptoms could be the key to figuring out which type of PCOS you’re dealing with. Here’s what to look out for:

Insulin Resistant PCOS: The most likely symptom is weight gain. You may also have acne, hair growth/loss, irregular periods, and mood and sleep issues. 

Inflammatory PCOS: The most likely symptom is fatigue, but you may notice digestive issues and food sensitivity. You may also suffer from skin issues, headaches or joint pains. One study found those with PCOS had an increased risk of type 2 diabetes and heart disease, so watch for symptoms of these conditions too. 

Adrenal PCOS: The most likely symptom is weight gain, but you may also experience acne, hair growth/loss, and irregular periods. If stress, mood swings, fatigue and sleep problems are recurring for you, this could be a sign of Adrenal PCOS. 

Post-Pill PCOS: The symptoms of this type are the same as in Insulin Resistant PCOS, but they will only come on after you stop taking birth control. 

What happens if you have Insulin Resistant PCOS?

It’s relatively easy to diagnose and treat Insulin Resistant PCOS if your symptoms are clear. Your GP may test your testosterone, insulin, fasting blood glucose, and DHEA, and may suggest medicine to reduce insulin levels and improve blood sugar. Sometimes doctors prescribe medicine that’s primarily used for diabetes, which is normal since both conditions deal with insulin. You may benefit from following a low to moderate carb diet, exercising regularly using diverse workouts, and getting adequate sleep.

What happens if you have Inflammatory PCOS?

If your GP suspects you have Inflammatory PCOS, they may test your CRP, DHEA, and check if you have a vitamin D deficiency. You can try an anti-inflammatory diet, minimise your exposure to environmental toxins, and look for ways to reduce stress. Studies have found those with PCOS who followed a Mediterranean-style anti-inflammatory diet for 3 months showed great improvement in their inflammatory markers.

Between 20 and 30% of patients with PCOS have the kind with adrenal androgen excess, and this is primarily identified through raised DHEA levels. Your doctor may check your prolactin levels first to rule out other conditions, then test your testosterone, your DHEA, your cortisol, and insulin resistance. Consider lifestyle changes like reducing your sugar and processed food intake, reducing stress, and getting more sleep. 

Before you are diagnosed with this type of PCOS, your doctor will likely look at your luteinising hormone (LH) and follicle stimulating hormone (FSH) first, as coming off of birth control pills can cause suppression of these hormones, which leads to symptoms. This is pretty normal, and it will typically be recommended that you wait a few months for symptoms to settle down. 

Got a question about the different types of PCOS? We’re all ears! Ask on our private Full Stop FB group, or DM us on Instagram at @itsyoppie so we can help answer them for you. Don't forget that our personalised period box can get organic tampons, PMS supplements and much more delivered easily and regularly through your letterbox, so that's one less thing to worry about each month.

The Four PCOS Types & How To Identify Them

If you believe there are much scarier things under the sheets than ghosts, you’re in the right place. Whether it’s fear of intimacy, performance anxiety or weird sex myths you’ve heard, we’re lifting the lid on common fears, where they originate, and how to handle them. 

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PCOS vs PCOD: What’s The Difference?

What Your Period Blood Consistency Could Be Telling You

Why Everyone Needs Skin Positivity

Seeing Red? How To Control PMS Anger

Seed Cycling: What Is It & Why Try It?

The Four PCOS Types & How To Identify Them

Spooked By Sex? Here's What Sex Anxiety Means

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