The relationship between the menstrual cycle and mental health is fascinating. Where PMS-related mental health issues like anxiety and low mood were once seen as things to keep to yourself, now there’s better understanding of how these two huge parts of life are linked, and there’s a lot more to learn. Here are just a few of the ways your mental health and hormones are connected, and why it’s so important to understand your own cycle and the emotions it causes. Here we go… 

When you ovulate, the hormones estrogen and progesterone rise and eventually peak, then fall again during the luteal phase. Then the rollercoaster climbs up again with a second spike, this time of progesterone, then drops again. All this rising and falling affects the neurotransmitters in your brain - serotonin and dopamine - which are responsible for your mood, how well you sleep, and your energy levels. When these neurotransmitters dip, you may experience low mood, sleep issues, anger and anxiety.  

Your cycle can give you BIG dreams and nightmares 

Yup, those weird dreams where you’re in the supermarket in your underwear with a meerkat on a leash being chased by an axe-wielding Judi Dench and… well, you know the ones. Whatever goes on in those sometimes bizarre, sometimes scary dreams, it’s often just hormones messing with your head. 

You may struggle to get deep sleep at certain points in your cycle due to fluctuations in progesterone. When you have more rapid eye movement (REM) sleep, you’re in a deep sleep and less likely to remember dreams, but when REM sleep is disrupted, you may recall dreams more often. 

PMS tends to have us craving certain foods, but we often forget the culprit in the moment, blinded by the intense desire to get our hands on a snack. It’s worth keeping in mind that you may experience food cravings throughout your cycle, but don’t neglect the nutrients that your body needs in order to transport hormones. 

Vitamins and minerals like vitamin B6 and magnesium help curb PMS symptoms, including the emotional ones, so pay attention to what you eat, and enjoy a healthy balance between what your body needs and what your mind craves, to ensure you have everything required to function and feel good. 

Irritable bowel syndrome, commonly known as IBS, is often thought of as a mild affliction, but anyone who suffers from it knows it can be incredibly stressful. In fact, studies have found IBS can lead to ‘significant psychological distress’ and cause high levels of anxiety, depression and even suicidal thoughts. 

Research has found IBS can worsen alongside PMS and other stages of the menstrual cycle, creating even more problems; first your period causes your mental health to wobble, then your anxiety comes on strong as a result, which manifests as IBS, and aggravates your PMS and vice versa. Yikes! Remember you never need to put up with anything that has a negative impact on your life, so speak to your doctor for ways to improve your situation. 

Stress levels can affect your menstruation 

It’s come to light in recent years how much damage stress can do to our bodies without us even realising. Stress can cause periods to become irregular, or more painful, with studies finding a correlation between stress and dysmenorrhoea (painful menstrual cramps). Those with high levels of stress are twice as likely to experience this. 

Studies have also found a link between those with stressful jobs and irregular menstruation. But why? It’s thought the body shuts down unnecessary functions when stressed, and therefore stops ovulating because it assumes we don’t need to conceive right now. Clever, but often more stressful if you are trying to get pregnant. 

Your menopause journey will affect your mental health, and vice versa 

Menopause and perimenopause bring with them mental health changes that occur alongside the physical ones. As your body starts to change, this can bring on feelings of depression, and those who have struggled with depression in the past may find it reoccurs around this stage of life. One study found people with a history of depression could experience perimenopause earlier due to lower estrogen levels. 

Menopause can even exacerbate symptoms of bipolar disorder and schizophrenia, as people with these conditions are thought to be more sensitive to hormonal shifts. That’s not to say you should worry if you are approaching menopause; just be aware of the potential for negative emotions to arise so you can speak to your GP if you need to. 

Tracking your cycle is a great way to support your mental health 

Forewarned is forearmed, as they say, and the more info you have about your own cycle, the more you can predict what your mental health will look like each month, and plan ahead to accommodate. It’s also a great reminder to be gentle with yourself!

Tracking your cycle can help with everything from pinpointing peak energy for workouts, to asking for a raise at work when you feel most confident. It’s super useful, and you don’t need to invest in expensive tech to do it. A simple daily diary will allow you to write down any PMS symptoms, emotions, energy levels, and anything else you need to track.

Got a question about how your menstrual cycle and mental health are related? We’re all ears over at our Full Stop FB group, or you can reach out directly on Insta at @itsyoppie. 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, which is one big load off your mind each cycle.

7 Unexpected Ways Your Mental Health & Menstrual Cycle Are In Sync

Something BIG launches today here at Yoppie, and I couldn’t resist hopping into our Full Stop blog to announce it myself. It all started - as many great product love stories do - when we asked you what you want… 

Yoppie is committed to listening to feedback from our customers to find out what products will make your menstrual cycle easier. It’s why last year we channelled our inner Einstein to do some super clever maths and significantly reduce the prices of our bleed products, making them more affordable and accessible to everyone. 

It’s also why we have been developing our new superstar absorber… a pad designed especially for those with a super heavy flow. And it launches today!

For some, the bleed week lasts longer than average and produces more blood than a typical pad can soak up. Instead of having to change every hour and worry about leaks, we believe you should have a pad that’s designed specifically for those days. We know how tough they can be, so if you have a really heavy flow our new pad is one you can finally trust. 

Our new heavy flow pads are 45mm longer than our regular pad, and 15% more absorbent, while remaining ultra-thin for maximum comfort. Their wings keep them secure, and just like the rest of our products, they are hypoallergenic, PETA approved, and free from chlorine, fertilisers, pesticides and perfumes. They’re made from GOTS certified organic cotton, ensuring products contain a minimum of 95% certified organic fibres. 

If you already use our pads, your usual order will remain the same, but you may notice the names have been updated to make it clearer which pad is best for your flow. For example, the ‘Day pad’ is now called the ‘Light pad’, and the ‘Night pad’ is now called the ‘Regular pad’. Here’s a key to help you decide what works for you:

If you think our new heavy flow pad is for you and you’d like to change your order, all you have to do is log in to your Yoppie dashboard and select the pads you would like in your order from now on. Simple! 

We’re thrilled to be launching even more options to make our products as inclusive and accessible as possible. Thank you for always giving us vital feedback to make this happen - we look forward to bringing you even more menstrual cycle magic in future. 

Introducing Our Heavy Flow Pads

There are a number of reasons your PMS symptoms could worsen, but one that’s rarely considered is an undiagnosed STI. No one likes to think about STIs, but if you have been experiencing worse PMS symptoms recently, getting checked for a sexually transmitted infection could help to diagnose an unknown issue and treat the underlying problem. Here’s everything you need to know about how STIs can affect PMS symptoms.

Remind me again, what are the typical PMS symptoms?

Everyone experiences totally different symptoms, sometimes from month to month, but the most common symptoms are mood swings, headaches, anxiety, sleep issues, acne, bloating, breast tenderness, and changes in appetite or sex drive. If you’re thinking ‘huh… my PMS symptoms have been getting much worse recently…’, then ruling out an STI could be your first action step.  

A study from Oxford University found that people who menstruate and have an undiagnosed sexually transmitted infection may be more likely to experience negative PMS symptoms. Many STIs are not detected because the person has no symptoms (for example, 70% of people with chlamydia don’t know they have it - yikes!), so it can be difficult to treat them. 

Some of the variables in the study included their age, whether or not the subject was infected, what phase of their cycle they were in, how long their cycle lasts, and whether they take medication, vitamins, or hormonal contraception. It’s clear from the study that STIs can aggravate PMS, but why? The review suggests this could be due to inflammation, the intensity of which depends on the phase of the subject’s cycle, and the risk of infection.

“Inflammation has a physiological cost on your body, and uses up a lot of energy that would otherwise support other functions... a particularly strong inflammatory state as [the period] approaches (menstruation is understood as an acute inflammatory event), it is likely that [there will be] less energy to produce serotonin - an emotional leveller.” - Dr Alexandra Alvergne, lead author and Associate Professor of Anthropology at Oxford University

In addition, lots of STIs - if left untreated - could eventually progress to become pelvic inflammatory disease (PID), which can cause longer term damage, exacerbate PMS symptoms, and in some cases lead to irregular or missed periods and fertility issues. 

According to the Oxford University study, before receiving a diagnosis, those with an STI such as chlamydia, herpes or human papillomavirus (HPV) were more than twice as likely to report increased symptoms like headaches, cramps and feelings of sadness as they approach the end of their cycle, and they could also feel more sensitive throughout. Though these infections are mentioned in the study, other STIs can cause symptoms similar to that of PMS, and could also exacerbate your monthly cycle. 

When it comes to STIs, if you are in any doubt about your infection status, experiencing direct symptoms of an STI, or you have had unprotected sex after your last STI check-up, don’t delay - get tested! Similarly, if your PMS symptoms have gotten worse recently and you don’t know why, get tested to rule out any underlying infections.  

There are a number of resources anyone in the UK can use to get tested for free, and though it’s not the most fun afternoon out you’ll ever have, you should never be embarrassed to get tested. Your sexual health is important, and these services exist to help ensure it’s all good under the hood. If you are particularly worried about going, call ahead and let a practitioner know so they can do everything possible to make you feel comfortable. 

If you do have an STI, they will also recommend treatment options, and even help with telling any sexual partners to get checked (this can be done anonymously).  

It’s really easy to find your local STI clinic (or one that’s far away, if you’d rather not bump into anyone local!) on the NHS website at this link, and you can get tested at any time (including while on your period). Mostly the tests will involve giving a urine sample, or swabs of your vagina, both of which you can do in private and hand them back. Sometimes an examination of your genitals or a blood sample may be required, and clinics will usually test for a number of different infections at once. 

If you can’t face the idea of going to a clinic, or your symptoms are too intense to leave the house, you can order free at-home tests through services like SH24, send samples away, and receive results, recommendations and next steps straight to your phone. 

Have your PMS symptoms been aggravated by an STI? Our community members are always comparing notes about all things periods and sexual health over on the Full Stop FB group, or if you have a question you’d like answered in the privacy of our DMs, head over to our Instagram at @itsyoppie. 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, to take one worry off your mind each cycle.

Did You Know: STIs Can Aggravate PMS Symptoms?

Think you’re bleeding more than the average person? It’s hard to tell whether what you’ve got going on in your pants each month is “normal” compared to everyone else’s level of blood flow, so we’re here to demystify heavy periods, and find out what causes them, how to manage them, and the answer to the question; how heavy is too heavy. Let’s find out… 

Heavy periods are sometimes referred to as menorrhagia, and when they’re reeeally heavy they can end up negatively affecting your daily life. The official definition of a heavy period is:

You need to change your pad or tampon every 1 to 2 hours

You sometimes need to use two period products together, i.e. a pad and a tampon

You sometimes pass blood clots bigger than the size of a 10p coin

You bleed through your clothes or onto your bedding

You avoid exercise or going to work while on your period

You feel tired and lethargic when menstruating 

If you feel your monthly menstruation ticks several of these boxes, then you fit the official definition of having heavy periods. Yaaaaay? Don’t worry, we’ll take a look at how to manage them more easily so they don’t interfere with your life. But first… 

Just as your period is triggered each month by changes in hormones, it’s usually hormone issues that cause your periods to come out like the pull-cord scene from Flashdance. They cause the lining to build up inside your uterus every month, but when they aren’t balanced as they should be, sometimes they can cause the lining to thicken too much. 

When it comes time to shed this lining, all hell (and womb) breaks loose, causing a lot of blood and sometimes large clots. The same can happen if you don’t ovulate (there are many reasons why people don’t ovulate, including thyroid conditions and severe stress) as this can throw off the balance of hormones too. 

I’ve always had heavy periods. Is this a problem? 

Everyone has different levels of flow during their period, so if you have always bled a lot then it’s probably nothing to worry about - you are simply on the heavy flow end of the spectrum. However, this doesn’t mean there can’t also be underlying problems, as hormone imbalances can still be an issue even if you have experienced this heavy bleeding for years. 

If a heavy flow is affecting your daily activities during your period, you should speak to your doctor to make sure everything is healthy and as it should be, and you do not have an underlying issue such as dysfunction of the ovaries, or even an inherited bleeding disorder like Von Willebrand disease (a condition where a person is deficient in a key blood-clotting factor, causing abnormal menstruation). 

I’ve just started having heavy periods. Should I be worried? 

If you previously experienced what you would consider to be light or ‘normal’ bleeding during your period but suddenly start to bleed more, it’s best to check with your GP to make sure there is nothing to worry about. One of the most common causes of newly heavy periods is a change in birth control or medication. 

Heavy periods are a well-documented side effect of birth control methods like IUDs (intrauterine device), and medications that include hormones, anti-inflammatory medications, and anticoagulants can lead to heavy or prolonged periods. 

It is most likely a hormone imbalance that can be easily fixed using the treatment options we’ll come to mention, but it’s important to be aware of other potential causes of heavy bleeding, such as PCOS (polycystic ovary syndrome), thyroid problems, uterine fibroids (noncancerous tumours in the uterus), pregnancy complications, and more.

Though heavy periods are usually more frustrating than dangerous, depending on your age and any other medical conditions you have they can sometimes put you at risk of further health issues as a result, like anaemia, which is caused by a lack of iron. Keep an eye on whether you start to see paler skin, or feel weakness or dizziness.

Is there anything I can do to stop heavy periods?

In most cases, doctors can recommend medication to help with cramping or the amount of blood, such as painkillers, birth control options, hormone treatments, or a birth control device like an IUD. Although IUDs can increase blood flow, if yours is already heavy it is more likely to reduce it instead. 

There are even some procedures that can help, like dilation and curettage (often referred to as a D&C) to remove some of the uterine lining, or an operative hysteroscopy to remove polyps and other growths.

Managing heavy periods is personal depending on your situation, but our top tips are:

Get plenty of sleep and rest to reserve energy and avoid fatigue during this time

Do gentle exercise to reduce stress levels

Stay hydrated and include healthy nutrients (*ahem* iron!) in your diet

Take an iron supplement, and a vitamin C supplement to assist your body in absorbing the iron

Take the stress out of needing to buy period products by joining a subscription, like Yoppie! Our easily customisable period care options let you select a heavy flow option to ensure you’re totally covered each month, and we also do organic cotton eco liners for extra protection if you're using a cup or tampon. 

Do you have heavy periods? Still not sure? Talk to us in our Full Stop FB group or ask any questions directly on Instagram at @itsyoppie. We love hearing 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, whatever your flow.

What Causes Heavy Periods & How To Manage Them

If you suffer from painful endometriosis symptoms, you’re probably always on the lookout for ways to ease the discomfort. One option that claims to do this and increase your quality of life is a plant-based diet. If you’re curious about whether these claims have any scientific backing, or just want to find out whether saying goodbye to your cheesy chips and chicken nugs could help you feel better, you’re in the right place. Let’s investigate whether veganism helps or hinders your endo pains…

Endometriosis is a condition that causes tissue like the lining of the womb to grow in places it shouldn’t, like the ovaries, fallopian tubes, and inside the pelvis. It is a long-term condition with symptoms ranging from mild discomfort during menstruation, to debilitating pain that stops you from taking part in daily activities. This can of course have a negative impact on your life unless you find a treatment option that works for you, so invest time into researching with your doctor and try out lifestyle changes that may help.  

Why is everyone all about veganism in January?!

Ah, that’ll be Veganuary! Although veganism is in season all year round, January is when it kicks into high gear thanks to a yearly campaign that inspires thousands of people to try a plant-based diet (over half a million tried it in 2021!). They work with businesses to encourage more vegan foods in shops and restaurants and make it more accessible to all. 

If you’re still not sure what a vegan diet entails, it essentially consists of foods that are derived from plants and avoids foods derived from animals. Meat of course, but also things like eggs, milk, cheese and honey come under the category of animal-derived. If you listen to celebrities and influencers, a plant-based diet promises to do just about everything except fix your kitchen sink, but does it actually help if you have endometriosis?

How will a plant-based diet affect my endo? 

Good question! If you suffer from endo and are looking to try out some lifestyle changes to help minimise symptoms, then a diet edit could help. While a generally healthier diet (you know; more veg, less McDonald’s, that sort of thing) is always going to ensure you’re giving your body its best shot at health, there are quite a few accounts of a specifically vegan diet being useful for endo sufferers, though evidence of its effectiveness may be anecdotal. 

Still, even without science-backed studies, it’s worth exploring the possibility that a plant-based diet may have a positive effect on symptoms. One account on Endometriosis.net saw results within days; “After three days of eating vegan, the spotting stopped. After a month of eating vegan, I noticed that my cycle had become regular again, and that the spotting had entirely disappeared. In the middle of month two, I was craving a burger and decided to honor that craving. Three days later, I had spotting again. Light, but unmistakable.”

Another (Jessica Murnane, author of One Part Plant) was on track for a hysterectomy due to her painful endo symptoms but switched to a plant-based diet in the nick of time. She believes this change was the secret to her quick turnaround. Though these stories are promising, there is a distinct lack of scientific research to back up the idea that diet, in general, can have an impact on endometriosis. 

As one study says; “...results of the study suggest that higher intake of green vegetables and fresh fruit can lower the risk of endometriosis. Further analyses will help to utilize dietary modification as a treatment modality which underlie as a risk factor in this prevalent, poorly understood disease.”

So… could a vegan diet help my endometriosis symptoms? 

It seems there’s still a big question mark over the vegan diet as the ultimate treatment for this condition, but there could be some hope there. Depending on your level of pain, you may wish to take the attitude of ‘it couldn’t hurt to try’ and see what positive results you get, if any. If you are following a treatment plan with your GP, speak to them about this first and discuss potential pros and cons of the diet alongside any other treatments you are taking. 

Keep in mind those with endometriosis are at higher risk of developing iron-deficient anaemia due to heavy periods, so if one of your symptoms is heavy periods, approach a plant-based diet with caution (speak to your doctor first) and make sure you are taking any necessary supplements and eating the right foods to ensure good health. 

Giving up cheese is tough! Will I see benefits doing it part-time?

Maybe. Some studies have found that a high intake of red meat is associated with an increased risk of endometriosis developing, so cutting back on this alone has the potential to make a difference. And since going plant-based tends to lead to eating a lot more fruits and veggies, even a partial diet change could have a positive impact on your health. 

It’s all about trial and error, so give it a go for a few weeks to give your body a chance to process any benefits, and record how your symptoms respond. And remember, slipping up doesn’t mean you’re back to square one. Don’t sweat it, simply start again the next day. 

Are you interested in trying out a vegan diet to ease endo symptoms? We’d love to know how it goes! Get involved in the conversation over on our Full Stop FB group, and feel free to ask any questions on Instagram at @itsyoppie. 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 less everyday pain to handle.

Endometriosis & A Vegan Diet: Does It Help Symptoms?

Dry January is upon us! And while many people are doing it to wring out their liver after a merry December, others may find benefits in saying goodbye to booze for other reasons. If you suffer from PCOS (polycystic ovary syndrome), your alcohol intake could affect this, so in this blog we’re looking at how reducing alcohol, or going totally dry, can help reduce your symptoms. Let’s dive into it… 

Can what I eat and drink affect my PCOS symptoms? 

Those with PCOS typically have higher than average levels of insulin, which is a hormone produced in the pancreas to help your cells turn glucose (sugar) into energy. Pretty handy! If you’re insulin resistant (as many with PCOS are) your blood sugar rises, and your body tries to counteract this by pumping out lots more insulin to keep blood sugar steady. High levels of insulin can cause the ovaries to produce additional androgen hormones, which is where many PCOS symptoms stem from.

So how does this all relate to alcohol? Your blood sugar is hugely affected by the food and drinks you consume, so a diet high in refined carbohydrates can be an issue. Similarly, there are certain components of alcoholic drinks, such as carbohydrates and resveratrol in red wine, which are thought to affect insulin levels. 

Alcohol is also known to affect the menstrual cycle in general; the National Institute of Alcohol Abuse and Alcoholism states that regular heavy drinking can cause irregular or skipped periods, as alcohol can temporarily increase estrogen and testosterone levels and disrupt typical hormonal fluctuations that happen during ovulation. So whether you’re a glass-of-wine-a-week type or a beer-a-night type, the alcohol you drink could be affecting your menstrual cycle, PCOS symptoms, and general health.

Let’s be clear, there’s nothing to say you can’t or shouldn’t drink if you have PCOS. In moderation, alcohol is designed to be enjoyable (if you can avoid the hangover!) so unless you have been instructed not to do so by a doctor, having the odd glass of rosé is totally OK. 

However, if you have PCOS your doctor may recommend cutting back on your alcohol intake to gain more control over your symptoms, and if you have been prescribed certain medicines for PCOS, such as Metformin, then high levels of alcohol won’t go down well. Mixing alcohol and medications should never be taken lightly, so always speak to your doctor about how much you should be drinking when on certain tablets. 

Can reducing or cutting out alcohol help my PCOS symptoms? 

It’s very possible, yes. First of all, PCOS is thought of as an incurable condition that can only be managed to ensure symptoms don’t affect your daily life. That said, there are rare accounts of people with PCOS who have overhauled their lifestyle and greatly reduced (or removed) their PCOS diagnosis. While these accounts should be taken with a large pinch of salt, there may be some truth to the idea that making lifestyle changes can have positive benefits on symptoms, and could even lessen the fertility issues that sometimes occur alongside PCOS. 

The main reasons to cut down on your alcohol intake are to manage your blood sugar, to reduce the likelihood of liver issues, and reduce the likelihood of depression. 

As explained above, blood sugar is very important for those with PCOS. Insulin lowers blood sugar by storing the glucose in cells, but the cells can become resistant to the constant insulin and require more in order to lower blood sugar. When insulin resistance occurs for a long time, you may experience high levels of blood sugar and insulin, which can be made worse by some alcohols like wine or beer. If you do want to drink, have alcohol alongside a meal to ensure blood sugar stays stable. 

Nonalcoholic fatty liver disease (NAFLD) is common in PCOS patients, and while it’s not caused by alcohol, it can be affected by it. High insulin and triglycerides mean alcohol can make this worse over time, as well as putting stress on the liver. 

People with PCOS have an increased risk of depression, and since alcohol is known to also affect or cause depression, those who suffer with mental health issues and PCOS should be wary of their alcohol intake, to keep their mind happy and healthy. 

What else can I do to reduce my PCOS symptoms? 

Although your symptoms may not disappear entirely, it’s generally thought that the more you can improve your overall lifestyle in terms of diet and exercise, the better your PCOS symptoms could become, as these changes can work to reduce your insulin resistance over time. By introducing some daily physical activity, lowering your sugar intake, reducing your stress levels, and adopting a diet low in inflammation, you may notice your symptoms improve and your ovulation becomes more regular. 

Are you doing Dry January to see how it affects your PCOS symptoms? We would absolutely LOVE to hear how you get on, and if you notice any positive benefits. Our Full Stop FB group is always chatting about all things menstrual cycle, and you can ask questions on Instagram at @itsyoppie. 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, to help keep at least some of that PCOS pain under control each month.

PCOS & Alcohol - Can Going Dry Help Symptoms?

The food you eat can affect everything from your physical health to your productivity, but did you know it can also determine what kind of period you have? Light, heavy, short, long, we’re taking a look at what you’re eating that could be causing cycle issues, and what you may want to start consuming for a lighter period. Let’s go… 

Whether you have light or heavy periods is determined by the balance of hormones, as too much or not enough estrogen or progesterone can affect the intensity and length of menstruation. For example, when you have higher estrogen and lower progesterone, it triggers the lining of the uterus to thicken, and the more imbalanced these hormones are, the thicker the lining can become. 

When it’s time to shed that lining during menstruation, this can result in a heavier blood flow, called menorrhagia. Around 1 in 5 people with periods experience menorrhagia, and although it’s usually nothing to worry about medically, it can be frustrating to say the least. 

What can I eat to make my period lighter? 

What you want to hear is: “the more chocolate you eat, the lighter your period will be!”, and we would love to give you that good news, but unfortunately all we can offer are some science-backed foods that COULD work for you; it’s all about adding them to your diet and monitoring how they may be affecting your menstruation. 

Let’s start with magnesium, a nutrient that many of us are deficient in. It’s thought to regulate the blood flow each month, and foods like nuts, seeds, whole grains, avocados and 80% cocoa dark chocolate (score!) are rich in magnesium, so include more of these in your diet to see how they affect you. 

According to the Royal Women's Hospital in Australia, vitamin E is also thought to reduce blood flow, and is found in foods like vegetable oils, nuts (particularly almonds!), sunflower seeds, and green veggies like broccoli and spinach.

Unless you have allergies or intolerances, there is no harm in testing out some of these foods to encourage a lighter period, while also adopting a generally healthier diet to ensure you are in the best health during menstruation. If you experience heavy periods and want to look for alternative ways to reduce the flash flood of bleeding each month, don’t be shy about speaking to your doctor so they can rule out any underlying issues, and recommend possible medications, therapies, and even hormonal birth control. 

Is there anything else I should be doing? 

As well as adding some of the above foods to your diet, there are a few other things you can do to encourage a lighter blood flow during your period:

Stay hydrated - As blood volume decreases during menstruation, drink between 4 and 6 more cups daily to help replace this faster. Water is preferable, but electrolyte drinks can also help. 

Add more iron - To up your iron intake and prevent anaemia, try eating more meat, beans, nuts, seeds, leafy greens, and seafood, which is packed with omega-3 fatty acids to help with period pain too. To help absorb the iron, eat vitamin C-rich foods like oranges and bell peppers. If you feel fatigued, dizzy, and your skin gets paler, speak to your GP to discuss possible anaemia.

Take appropriate supplements - If you want speedier results, supplements can help. Look for a vitamin E supplement, and boost your magnesium with our Super Soother. 

Can the food I eat shorten the length of my period?

Shortening the length of your monthly bleed isn’t always possible, but certain nutrients could help, specifically vitamin B6 as it’s known to increase progesterone, decrease estrogen, and improve pituitary gland function to balance hormones. You’ll find vitamin B6 in foods like eggs, fish and poultry, but you can take supplements too. There are also some herbal remedies that, although aren’t proven, have shown some promise in reducing the length of your period, such as fennel, ginger and raspberry leaf. 

Is there anything I should worry about? 

A light or heavy period isn’t usually a concern unless it has dramatically changed from your usual flow, but if you worry that your period is very light or very heavy, you can always speak to your GP to find out what’s going on.  

If you have lost a lot of weight quickly, or are underweight, you may notice your period becomes much lighter or stops altogether if your fat level drops too low and ovulation halts - this can be dangerous and should be discussed with your doctor to return normal menstrual function. The same can happen to those who exercise excessively. If you believe this relates to you, talk to your GP to ensure you have a proper diagnosis, and the medication and support you need. 

Do you have more questions about what foods help with your menstrual cycle? You can chat to the Yoppie community in our Full Stop FB group, or talk to us on Insta at @itsyoppie. 

Can Food Make Your Period Heavier? A Light-Period Pantry List

Do your PMS symptoms include an achy or twinge-y lower back each month? Though this symptom is pretty common around your period, if the pain becomes more severe there may be something else going on. Here’s the lowdown on why this happens, how to manage it in a safe way, and what to do if it gets bad enough to affect your movement and daily life… 

Period pain comes in many different forms, and lots of us will experience a little lower back ache before and during our period in the same way that we get tummy and sometimes pelvic pain. But for some people this can feel a lot worse, causing severe monthly lower back pain. Why? You guessed it, it’s our good friends… hormones!

More specifically, it’s mostly down to an increase in hormones called prostaglandins. Though the two may seem unrelated, prostaglandins are released to promote the contraction of the uterus during your period to make it shed its lining, and these contractions can cause pain that travels to the lower back. Inflammation could also be a cause; in one study, researchers found those with higher inflammatory markers during menstruation were more likely to have cramps and lower back pain.

Is PMS back pain anything to worry about? 

Severe lower back pain could be a symptom of another underlying period-related condition. Here are a few of the most common: 

PMDD stands for premenstrual dysphoric disorder, and it’s often thought of as a much more intense form of PMS that can interfere with daily life and relationships. Symptoms can include more severe depression, anxiety and mood swings, gastrointestinal symptoms like diarrhoea or vomiting, and other symptoms like pelvic pressure, headaches, changes in appetite and changes in sleep patterns. 


Dysmenorrhea is another term for painful menstruation, where the uterus contracts more intensely than for other people. This can cause severe and sometimes debilitating cramps, pain in the legs, and more, including lower back pain. One study found that over 84% of respondents experienced primary dysmenorrhea, and 16% of those respondents reported lower back pain which felt like spasms, shooting pains or “stabbing” pains. 


Endometriosis is a condition where tissue that is supposed to grow inside the uterus ends up growing elsewhere and causing issues. When this happens, it can result in varying levels of pelvic pain, heavy periods, and of course lower back pain. 

If you suspect you may have one of the above conditions, don’t delay speaking to your doctor so they can recommend the appropriate treatment and get you doing cartwheels in no time (or at least living without back pain!) 

First things first; book a GP appointment. They should be able to recommend the best treatment options for your particular situation, and there are lots of options available so you should never have to live with any kind of severe pain, even if it only happens once a month. 

Some of the most common options include hormonal birth control to manage the overall symptoms, anti-inflammatory medicines to lessen the pain you’re feeling, and in severe cases where the underlying cause is endometriosis, surgery can also help. In one study a TENS machine was used alongside spinal manipulation and heat to reduce dysmenorrhea pain, so you never know what your doctor may suggest to help ease the discomfort. 

How can I manage day-to-day PMS back pain myself?

There’s always the option of starting to take an anti-inflammatory like ibuprofen a couple of days before your period starts to get ahead of symptoms, but you shouldn’t rely on this as a long-term strategy. If you’re hoping to avoid the use of painkillers, there are a few home remedies that could help, such as: 

Applying a heating pad or hot water bottle to the lower back or affected area

Taking a hot shower or bath to ease the pain 

Booking in for a back massage or acupuncture session to ease muscle pain

Doing some gentle exercise, like a walk, calming yoga or just some stretches

Adjusting your sleeping position to take pressure off the lower back

Sticking to a healthy diet with plenty of water, and no caffeine, alcohol or smoking, to relieve period pain

Taking supplements like our Super Soother, which includes plenty of magnesium to promote regular muscle function

You should always see your doctor if your monthly pain is severe, new, worsening, or stopping you from living your normal life. Also see your doctor if your monthly bleeding is getting heavier, or you have other symptoms such as muscle spasms, pain when walking, pain during sex or spotting. In a nut shell? If in doubt, get checked out. 

Got a question about lower back pain and periods? Chat over in our Full Stop FB group or ask us anything on Instagram at @itsyoppie - we’re always keen 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 - that's a bit less pain in the neck, back (and wherever else) each month.

PMS Back Pain & What To Do About It

Those with PCOS (polycystic ovary syndrome) may be familiar with one of the most mentally difficult symptoms of the condition; excessive hair growth. Not everyone with PCOS will get this, but those who do may find it grows on the face. If that’s you and you’re keen to get rid, we’re covering how to shave safely, whether you should, and what other methods can help…

It’s thought that 70-80% of people with PCOS could have varying degrees of a symptom called hirsutism caused by an increase in the androgen hormones. Everyone has vellus hairs on their face (the tiny, almost-invisible ones), but androgens cause hair to grow darker and thicker, which can be distressing if it’s on your face, particularly for those who believe body hair to be a “manly” thing. Spoiler: it’s not. But we do understand the desire to remove hair from unwanted places, so let’s look closer at how to do this. 

PCOS cannot be cured, so it’s more about managing symptoms than getting rid of them. Shaving may seem like the simplest, most convenient and cost-effective way to manage excessive hair growth, but we love a good pros and cons list, we do!  

The pros… it’s easy, it removes excess oil and dead skin cells (which can brighten skin), it can be done daily, and it may even make your makeup last longer. 

The cons… the 5 o’clock shadow means you may need to shave regularly to maintain smoothness, and there’s the possibility of ingrown hairs, dry patches, itching, and small cuts. 

If you choose to shave your face, we want to make sure you have all the information you need to do it safely and effectively. To shave your face, you’ll want to follow these steps:

Cleanse and dry skin, then add your choice of gel, lotion or shaving cream for a smoother shave.

Use the right razor! Lots of women’s shavers on the market are designed for shaving legs or underarms, and sometimes offer fewer blades. If they don’t work don’t be afraid to try others (even razors marketed to men) to find what works best for you. 

Change your razor/blade frequently to avoid skin irritation and rinse after each stroke. 

Pull skin taut with one hand and use the other to do light strokes with the razor, going with the grain, not against it. 

If you have hair growth near your eyes, it’s best to explore safer methods (perhaps the ones listed below), so you don’t accidentally nick the delicate skin. 

When you’re done, rinse any excess product and apply a moisturiser straight away. 

If shaving isn’t for you, there are other methods of hair management you can try instead:

Waxing: A thin layer of heated wax is applied to hair, left to dry, then yanked off to remove hairs from the root. It’s quick, relatively easy, and can be done at home or in the salon. Hair tends to stay gone for up to 3 weeks, but if you have a low pain tolerance this one may not be for you, and it can leave a little redness and swelling.

Depilatory Cream: Creams with chemicals that dissolve hair. The pros include speed, ease-of-use and effectiveness. The cons are exposure to some pretty high-intensity chemicals, so it’s best to test a small patch on skin at least an hour before. 

Bleaching Cream: Just like depilatory cream, these are easy and quick to use, but are applied in order to remove the pigment and make it less visible. Again, this means messing with strong chemicals that can irritate skin, so test an hour before. 

Laser Hair Removal: For something longer-lasting, laser might be perfect. This is done by a trained dermatologist so it’s not a cheap or quick procedure. Depending on your hair colour this may be effective for you.

Electrolysis: This is a more permanent form of hair removal where a small needle is inserted into hair follicles to give an electrical charge to ‘kill’ the root. Pros? Low-to-no upkeep, and it’s super effective. Cons? High cost, and maybe a little pain during. 

If you’re thinking, “but why should I have to shave or wax or laser anything?!”... you’re absolutely right. If you choose to remove excess hair, you should feel empowered to do so, just as you should feel empowered to leave it be if that’s more your speed. Remember if you are happy and healthy otherwise, you don’t need to make yourself look a certain way because it’s thought of as the “norm” - stand out, embrace your natural body, and if you feel like it, let your hair grow long proudly. Plenty of people with PCOS choose to celebrate their facial hair and don’t let it affect their enjoyment of life - you can too. 

“The moment I decided to let my facial hair grow out was August 11, 2016. It was something I had to mentally and emotionally prepare myself for… I can honestly say that growing my facial hair was the best decision I ever made. I absolutely love my beard. It's given me the confidence I never thought I would have.”  - Alma Torres, interviewed by Allure

Do you have excess facial hair due to PCOS? Do you prefer to remove it, or let it grow naturally? Join our Full Stop FB group for a supportive place to discuss it, whatever your facial hair preference! Or if you have any questions, ask us 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, to help keep your skin in tip-top shape, whatever choices you make with that facial hair!

Face Shaving For Ladies With PCOS

We’re all about answering the weird, wacky and somewhat embarrassing questions about all things periods and bodies and, erm, poop, here on the Full Stop blog, so if you’ve ever wondered why you only see blood while you’re sitting on the toilet, this is the place for you. Let’s take a look at why this happens, if it’s anything to worry about, and what you can do about it...

When you bear down during a poo the muscle contraction may help to move blood through the system and out of the vagina. This increased pressure within the abdomen helps to push out the excrement, and could do the same for any blood that’s left inside the vagina. Like squeezing the excess out of a toothpaste tube! Also, if you have naturally light periods, for example due to a change in birth control, than you may notice this is often the case for you. 

If this happens, it’s usually nothing to worry about, and could in fact be somewhat handy as you won’t bleed until you’re already hovering above the bowl! If it hasn’t happened before and starts to occur randomly, you may want to double check with your GP to make sure it’s not a sign of an underlying condition. 

Yes. Though bleeding only during number 2 isn’t anything to worry about in itself, in some cases it could be a symptom of endometriosis. Endometriosis is when tissue similar to the lining of the uterus starts to grow in places it shouldn’t, causing pain ranging from mild to severe. Normally endo grows in the ovaries and fallopian tubes, but there is such a thing as ‘bowel endometriosis’, thought to be the second most common place for endometriosis lesions to grow. 

Tissue can grow on the peritoneum, which is the membrane that lines the inside of the abdomen, abdominal organs, rectum, intestines, and other areas relating to the bowel. Those who suffer from bowel endometriosis could experience symptoms such as painful bowel movements, pain during sex, constipation, diarrhoea and bloating, to name a few. Symptoms relating to the bowel are very common in those with endometriosis, and an estimated 30% of endo patients have direct symptoms of bowel endometriosis. 

If you don’t have any other symptoms, then bleeding only when you’re pooing is probably nothing to write home about. If, however, you are also experiencing pain or discomfort, that’s not OK. Also, if you have any endometriosis symptoms alongside, or you are concerned the blood may be coming from your rectum instead, it’s best to speak to your GP to make sure there’s nothing else going on that needs to be checked out. 

If your blood isn’t coming out unless force is applied, and there are no underlying conditions, then there’s probably nothing to be done about this, as long as it isn’t affecting your daily life. 

If, however, you are regularly straining when having a poo then you may be suffering from constipation, which can result in you forcing blood out when having a lighter period. Constipation is pretty normal, but it can be frustrating and painful, so try drinking more water, eating more soluble fibre, exercising and drinking caffeine to get things moving through your system. 

Worried that your period and pooping habits are down to endometriosis? Don’t delay going to speak to your doctor to get checked out and potentially diagnosed so you can begin treatment and avoid worse symptoms. The sooner the better. 

Got a question about endometriosis? Hop into our Full Stop FB group to chat about your own experiences, or ask any questions you have on Instagram at @itsyoppie. Don't forget that our personalised period box can get organic tampons, period cramp supplements and much more delivered easily and regularly through your letterbox, which gets rid of at least one massive pain to think about each month.

Why Does My Period Blood Only Come Out When I'm Pooping!?

People with endometriosis will know that the symptoms can be plentiful. From extreme stomach pains to heavy periods to fertility issues, and what might seem to be the strangest of all… leg pain? Here’s why you may experience aches and pains down your legs, and how to manage it day to day. Legs go!

As many as 1 in 10 UK people with periods of reproductive age suffer from endometriosis, and the symptoms can be anything from pain in the lower belly or back, pelvic pain, intense period pain, pain during or after sex, or when peeing or pooing while on your period, nausea, constipation, diarrhoea, fertility issues… and yes, leg pain. You may experience only a few of these symptoms, or many, and they could be mild or severe. Sometimes endo symptoms can have a drastically negative effect on daily life, so it’s important to understand the condition and seek help when needed.

Endo-related leg pain is more common than was once thought. Endometriosis.net suggests that around 40% or more of all people with endometriosis get some sort of leg pain, while a 2016 study reports that as many as 50% of endo sufferers could experience it. 

You wouldn’t think a problem in your abdomen could create issues in your legs, but the body is so cleverly connected that sometimes seemingly unrelated issues stem from the same place. To recap, endometriosis is when tissue similar to the sort that grows in your uterus ends up growing in places it’s not supposed to, like your ovaries or fallopian tubes. Because it behaves in the same way as the tissue in your uterus, it swells up during your period, and breaks down and bleeds when it’s over, but has no way of leaving the body. Hence the sometimes intense pain and other symptoms. 

One study in rats with endometriosis found that endometrial-like cells led to nerve inflammation in areas close to the uterus, and when tissue swelled, it triggered the nervous systems which processed the inflammation as pain.

Endo can spread to lots of inconvenient areas, including the pelvis, and when it does this it can put pressure on the nerves connecting to your back and upper legs, even affecting the sciatic nerve that runs from the lower back and down both legs. It may also affect the obturator nerve in the thigh, so there are lots of ways it can affect your lower body. 

What does endometriosis leg pain feel like?

Everyone’s specific level of pain is different when it comes to endo, but with leg pain, this can manifest as pain from the sciatic nerve spreading from the lower back and down one or both legs. This can also be present in the hips, butt, and upper thighs, and in some cases all the way down to your foot. 

It can also irritate the obturator nerve which affects the front of the thighs, and pain from the femoral nerve near the groin can travel down the front and side of your thighs, too. Basically there are a lot of ways for endo pain to show up each month, and while you may only feel it during your period at first, it could become more frequent and constant if not treated. 

Endometriosis leg pain can be frustrating at best and debilitating at worst, so although it’s not life-threatening, if it is affecting your quality of life it is important to see a doctor and find out what can be done to help. This type of leg pain is sometimes mistaken for an injury like tendonitis, or something more serious like deep vein thrombosis (DVT), so communicating all symptoms to your GP is key to help speed up diagnosis and get the treatment required. 

Complications of endometriosis-related leg pain could include difficulty sitting or walking, walking with a limp, loss of muscle mass in the legs, restless leg syndrome, depression and anxiety as a result of pain, and more. 

No one should have to live with severe pain, even if it only shows up once a month, so do not delay speaking to your doctor to figure out the best treatment options. 

If you are awaiting treatment and looking for some quick relief, try applying a hot water bottle or heat pad to the affected area, doing some light exercise to stimulate endorphins, and taking over-the-counter pain relievers like ibuprofen to temporarily reduce leg pain - however try not to rely on this long term. Exercise has been found to naturally improve pain, and although it may be the last thing you want to do, it could help in the long run by reducing inflammation and improving circulation. 

These at-home treatments can help, but remember if your leg pain is affecting your ability to carry out basic day-to-day tasks, you should speak to your doctor sooner rather than later to get to the bottom of things and begin appropriate treatment. 

Do you suffer from endo-related leg pain? Our Full Stop FB group is a great place to discuss symptoms and ways to relieve the pain, or you can ask questions on Instagram at @itsyoppie. 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 less everyday pain to handle.

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