1). Start the day with a protein-packed breakfast 



What you have for breakfast can really set the tone for the rest of the day. Traditional breakfast foods such as cereal or muesli, toast and jam and even your bowl of oats can create a blood sugar spike first thing. After drastic spikes, come drastic drops and you are on your way to a blood sugar rollercoaster. Unstable blood sugar directly impacts your insulin levels, which in turn impacts your PCOS symptoms. You may also experience fatigue, cravings or shifts in mood. 

Your goal for breakfast should be to start the day off on a blood sugar neutral - done by including protein (aim for 30g!), fat and fibre. By doing this alone, you’re less likely to crash around lunchtime and feel the need to pull yourself off the floor with something super sweet. By stabilising blood sugar, you’re on the right path to managing insulin levels and mastering your PCOS symptoms. 

Some of my favourite breakfasts include: 

Coconut yoghurt alongside eggs or full-fat, organic Greek yoghurt 

2). Opt for three balanced meals over grazing throughout the day



As with breakfast, we want your meals to contain protein, fibre and fat, in order of priority. You can then add that complex carbohydrate source in at the end, but avoid carbohydrates on their own. The more fibre a carbohydrate has, the better. I typically recommend adding a non-starchy source of fibre on top of your carbs, as this really keeps that blood sugar curve neutral. 

3). Sip on apple cider vinegar before meals

Vinegar is well researched for its blood sugar regulating benefits, making it a great PCOS staple for your fridge. Add a table spoon to a glass of water then sip on before your meals to help flatten the curve and thus, impacting your sex and stress hormone balance. 

You can add a dash of cinnamon for taste and additional blood sugar stabilising benefits. 

4).  Take a 15-minute walk after your meals 

Walking is one of the most underrated forms of exercise. Not only is it low intensity, reducing impact on your stress hormones, it also helps to optimise your circadian rhythm. One of the biggest selling points for incorporating more walking into your day, is that by opting for a brisk 15-minute stroll after your meals you are essentially making room for the glucose from the meal in your muscles, impacting the blood sugar curve and therefore the spike it may have on insulin release. 

5). Add a couple of sessions of resistance training into your week

There is a lot of confusion around exercise and PCOS, and what is the best form of exercise. The short answer is that if something leaves you exhausted or drives symptoms, it probably isn’t for you. However, adding in 2-3 sessions of low intensity resistance training into your week is another way to increase the body’s sensitivity to insulin. As 70% of women with PCOS have the insulin resistant type, including daily habits that supports metabolic health and makes the body more sensitive to insulin is key. 

6). Start swapping your refined grains for fibre-rich, slow-releasing carbohydrates

PCOS bodies are a little bit more sensitive to carbohydrates than those that don’t have PCOS, but that doesn’t mean we want to banish them completely. The quality of your carbohydrates is key and can have a big impact on that blood sugar curve throughout the day. 

Ideally, the majority of your carbohydrates are whole and fibrous. This means that the grain hasn’t been milled down into a flour and then rebuilt, as ultimately this is where we see quite large blood sugar spikes (remember, lots of blood sugar spikes = high insulin = high testosterone = symptoms). Carbohydrates that are in their whole, natural form and contain lots of lovely fibre, such as legumes, whole grains and starchy veg, take longer to break down into glucose, creating a smaller blood sugar spike. 

Absolutely still eat your pasta and bread if you tolerate them, as we really want to avoid feelings of restriction, but really think about :

1) Day to day, swapping them for higher fibre, more complex alternatives (such as seedy, whole grain bread or red lentil pasta)

2) Always add a source of protein and fat to help stabilise the curve.

We can end up relying quite heavily on supplements and forget about the power of good nutrition and lifestyle changes. Supplements should be there to fill in the gaps and supplement an already solid, healthy lifestyle. 

Instead of buying every type of herb or nutrient on the market, really think about stripping it back to basics and starting from there. Give each addition enough time to work before placing it in the supplement graveyard and moving onto the next. This is where working with a professional can be helpful. We can take a look at you and the drivers of your PCOS, functional testing, alongside any gaps in diet and your lifestyle, to see what you actually need. 

A few of the basics for PCOS include inositol, B vitamins, magnesium and omega 3, with potential around zinc, vitamin D and targeted herbs and botanicals depending on the person. 

8). Include a variety of antioxidant-rich plants

Variety is key when it comes to nurturing your gut. Inflammation can stem from the gut, and as PCOS can be rooted in inflammation, thinking about your gut health each day is key. The antioxidants found in colourful plants, such as berries, cacao, greens, fresh herbs and green tea are wonderful for feeding the bugs in your gut,  modulating immune function and supporting inflammatory symptoms such as acne or joint pain. 

What’s more, we have a type of bacteria in our gut called akkermansia which plays a role in glucose metabolism. I’ve seen many cases where akkermansia is low or undetectable on a stool test in those with PCOS. As we’ve discussed, it is vital that we manage glucose metabolism in order to reduce PCOS symptoms. Feeding and caring for akkermansia levels is another way of doing so. Think aronia berry powder, flaxseed and purple fruits and veg. This type of bacteria also protects the gut lining from damage or inflammation. 

Women with PCOS are more likely to experience disordered eating patterns, so including foods you love that might not be the most nutritious option is really important in avoiding restrictive mindsets. I see a lot of clients who have been “good” for so long that are exhausted and result in bingeing on “bad” foods and feel stuck in that cycle. Remove the labels from your food and really focus on including an abundance of food that makes your body feel great.

If you find yourself obsessing over your food choices, please speak with someone! Our relationship with food is a huge piece of the wellbeing puzzle. 

The blue light from our screens has been shown to lower melatonin production. Melatonin is our sleepy hormone, as well as having strong antioxidant properties. We want melatonin to be too strong at night to aid restful, high quality sleep. Sleep impacts our ability to regulate our blood sugar throughout the day and module immune function (think inflammation!), making sleep a fundamental part of reducing your PCOS symptoms. 

Put your phone down and out of sight, ideally an hour before bed. Read instead and burn some soothing essential oils to aid a peaceful slumber. 

Megan Hallett (@meganhallettnutrition) is a women's health nutritionist, nutritional therapist and cookbook author specialising in hormonal imbalance and women's health conditions including PCOS, endometriosis, hypothalamic amenorrhea. and fertility. 

Want to learn more about your hormone health? You can now book a session with Megan here 

Got a question about PCOS? Get in touch with us directly on Instagram at @itsyoppie or email hello@yoppie.com. Don't forget our menstrual care subscription can be a good place to start for supplements for your PMS, PCOS or Endometriosis as you can get them delivered easily & regularly through your letterbox. 

10 daily habits for PCOS

Natalie Miller (@_healthandhormones) has been taking Yoppie's Poly Complete Support & Endo Complete Support supplements for over 3 months. She uses her personal instagram to share her PCOS & Endometriosis struggles, her fertility friendly lifestyle as well as an honest account of her journey to get pregnant with her followers. Yoppie sat down with her to learn more...

How long have you been suffering from symptoms before you found Yoppie PCOS and what was it like?

My name is Natalie Miller; I'm 30 years old and live and work in Manchester. In 2020 my partner and I had planned to go on our last holiday before we started trying for a baby. However, the pandemic hit and no one was going anywhere, so we thought, why wait, and decided to come off contraception in May 2020 to see what happens. 

After a couple of months, I noticed my period hadn't returned. Although all the doctors reassured me not to worry and that it was expected as I had taken contraception for so long, I could sense something was wrong. I had had this sense even before coming off contraception that something was up as I was losing a lot of hair and had extremely light breakthrough bleeds. 

Something in me felt I needed to push further. As I'm quite petite and exercise a lot, the doctors alluded to me having hypothalamic amenorrhea, but I could feel it wasn't that. I was eventually taken for a blood test and an ultrasound scan, and that was when they found my testosterone levels were through the roof, and my ovaries were polycystic.

I don't look like somebody who has PCOS typically; I'm quite lean, have no acne, and none of the typical PCOS symptoms that you might expect somebody who suffers to have. But I didn't feel right within myself, and it wasn't just my absent periods. Hormonally I could tell something was off, and physically I was in a lot of pain; my whole left side was in debilitating discomfort, especially for somebody who's quite active. However, the doctors tried to write it off as ovulation pain. I thought if this is ovulation pain, how do women do this every single month?



So I just had to keep going back and asking - I had to trust myself; I knew my body and understood that something wasn't right. 

I was finally diagnosed in December of 2020 and was told over the phone that I have polycystic ovaries - it was done in a very flippant way. I had no idea what that meant, and when I put it into Google, all I read was you can't have children. I felt absolutely heartbroken. 

Coming from a psychology background, I'm used to doing my research and needed to channel myself into understanding what it meant to have a polycystic ovary diagnosis. I think the doctors were sick of me, and I'm sure they knew my number by heart with the amount I would call them up.

I wanted to know what holistic remedies were available, and that's when I started looking into diet supplements. With all the supplements I was taking for my PCOS and fertility health, I was taking nearly up to eight pills a morning. I felt like I was rattling around; I even had one of those Monday-Sunday pillboxes.

However, as I was reading up on symptoms, I found that pain was not a PCOS symptom, and I knew something was still up. 

Only last year did I get my endometriosis diagnosis through a specialist, which was after a lot of persistence on my end, as well as going through private healthcare. I don't know how women can suffer for so long! 

The pain was unbearable. I couldn't get up in the morning, I had extreme fatigue during the day, and nights were worse. The only good thing to come from the pandemic was being able to work from home whilst going through all the symptoms. The pain was everywhere; my bowels stuck to the side wall, my colon was twisted, and I had irregular bleeding - nothing was working as it should be.

I went from being someone who was super active and loved to go out and exercise to someone who struggled to get through the day. 

How long have you been using Yoppie and what are the results? 


I love to use my platform to share my journey and was very vocal about all the different supplements I was using, the low-carb diet I was on, and the research I would come across. That's when Yoppie approached me with their Poly Complete Support supplements, which was a game changer. 

Instead of seven or eight pills every morning, I'm now taking one supplement that has it all. Obviously, the supplements I was taking were of my own findings, so I had no clue about the correct dosage, so it was so freeing to know that this one supplement had it all with ingredients that targeted insulin resistance, hormone balance, fatigue, skin and hair health, and most notably for me, reproductive health. 

Everybody's PCOS symptoms are different, so using Yoppie's website for expert advice to accompany the Poly Complete Support supplement was so beneficial. The website helped me understand what each ingredient was explicitly targeting. I found the tailored expert advice on the blog comforting, where doctors who didn't specialise in women's health could have limited knowledge. 

The main benefit I've seen from using Yoppie's Poly Complete Support supplement is that I now have a regular cycle, and I am ovulating every month! This is incredibly impactful for our fertility journey as we continue to try for a baby. To know everything is working as it should makes a huge difference!

After witnessing the positive impact on my PCOS after using Yoppie's supplement, I thought I might as well try the Endo Complete supplement for my endometriosis. I can confidently say it has been worth every penny! 

I thought I'd take it and see what happens, but if I'm honest I was sceptical, but honestly the reduction in pain is unmatched. I was almost scared to say that I'm not in pain, because you think, Oh, it might come tomorrow if I say that. I’m so pleased to say, three months on, I've gone from being in pain every day, to only having the odd day of pain.

I was amazed that only one pill could impact so many different endometriosis symptoms. For example, the turmeric helps to control inflammation in the body, and is packed with broccoli extract (which is hard to get hold of) to eliminate excess hormones. And to top it all off, where PCOS and endometriosis can consume so much of your mind, the subscription means the pills arrive at my door monthly, so I don’t need to spend any time worrying about it. 

I feel so much a part of the Yoppie community, from the IG-lives with specialists in the field to the blogs and even being a part of a WhatsApp group. The community encourages me to continue sharing my experience and story on my platform. I remember feeling so scared and alone, so if I can make sure others don't feel that and know how to advocate for their health, I'm doing something right. 

I want to also share that I did have a miscarriage earlier this year. Many women don't share when they have, but I feel it's important to share. We're continuing to try for a baby, and have since begun taking Yoppie's supplements, so it feels good knowing I'm doing something good for my hormones and knowing that I'm now ovulating every month. We have our fingers crossed, and will continue to share our journey, but we're pleased Yoppie can play a part in that journey.

Got a question about menstrual health, fertility or Yoppie's supplements? Get in touch with us directly on Instagram at @itsyoppie or email hello@yoppie.com. You can also join our private Full Stop FB group. Don't forget our menstrual care subscription can be a good place to start for supplements for your PMS, PCOS or Endometriosis as you can get them delivered easily & regularly through your letterbox. 

Getting to Know : Natalie Miller, Yoppie PCOS & Endometriosis supplement customer

CAN YOU TALK US THROUGH THE WORK YOU DO? 

Day to day, I work as a nutritional therapist, specialising in women’s health. My practice puts a huge focus on getting to the root of the hormone imbalance, rather than just addressing the symptoms - as this is where the magic happens. I work with a range of different conditions and symptoms, my three main specialisms being PCOS, endometriosis and hypothalamic amenorrhea. I also work with fertility and pregnancy clients, those with thyroid disorders and supporting PMS. 

When someone works with me, we start with a long initial consultation, collating all necessary information including health history, gut health and reproductive health. From there, I create a hyper-individualised protocol for that client, including nutrition changes, supplements and lifestyle adjustments 

WHEN DID YOUR INTEREST IN WOMEN’S HEALTH IN PARTICULAR FIRST SPARK?

I had a lightbulb moment after years of taking the oral contraceptive pill to fix my PCOS that I realised it might not actually be fixing it at all, just masking the symptoms. Like many in this space, I became obsessed with researching all the ways I could support my body and essentially reverse my symptoms without medical intervention. When I saw first hand how big of an impact good nutrition had on my hormones, I wanted to help everyone else experiencing the same as I had. 

IT SEEMS A LOT OF PEOPLE JUST ACCEPT THEIR PMS OR MENSTRUAL HEALTH SYMPTOMS AS SOMETHING THEY HAVE TO LIVE AND STRUGGLE WITH. HAVE YOU NOTICED WOMEN OFTEN THEY DON’T GIVE THEIR SYMPTOMS THE ATTENTION THEY NEED?


Yes and no. I see a large percentage of women struggling because they think it’s just part of being a woman. However, I am also now seeing women opening up to the possibility that this can change - due to social media! We’re now able to share our stories and raise awareness of the fact that these symptoms are common, but not normal, and what you can do about it. 

HOW IMPORTANT DO YOU BELIEVE THE RIGHT INGREDIENTS AND DIET IS IN HELPING TO SUPPORT WOMEN’S HEALTH?


Nutrition, smart supplementation and lifestyle changes are the only way to address hormone health and the root causes of those imbalances long term. 

In terms of nutrition and women’s health, our bodies rely on many, many different nutrient cofactors for each system to run efficiently (let alone optimally!), from our thyroid health to the liver’s ability to detoxify hormone metabolites, we need to be feeding our body the right nutrients. Any deficiencies mean these systems may not be able to work as optimally as we like, potentially driving a further imbalance. 

CAN YOU TALK US THROUGH SOME OF YOUR FAVOURITE FOODS OR SUPPLEMENTS AND THE BENEFITS THEY HAVE ON OUR HEALTH?


Organ meats, they really are nature’s multivitamin. We don’t tend to include them in our diets as much as we once did, which is a real shame. Liver contains so many hormone healthy nutrients and in high, bioavailable amounts. Think vitamin A, folate, iron and copper. A staple of fertility, pregnancy and hypothalamic amenorrhea - but generally great for everyone. 

Eggs. We used to demonise eggs, and I am so grateful that we are moving beyond that mindset. Eggs, especially for hormone health, are a superfood. An easy way to get your protein in on the go as well as being rich in vitamin A, iodine, vitamin D and omega-3. 


Berries. I recommend eating berries every single day. They are rich in polyphenols which your gut bugs love to munch on and protect against oxidative stress. They are low in sugar and high in fibre, making them a great blood sugar friendly snack or addition to your morning smoothie.

Magnesium. There aren’t many supplements that are a one-size-fits-all, but magnesium is arguably the closest one there is to that. Many people need a little extra support when it comes to magnesium supplementation, especially as it is easily depleted by modern day life AND it plays a role in almost every system within the body. There are different types depending on needs, such as glycinate for nervous system support or citrate if you’re a little blocked up. 


Omega-3. Omega-3 is another example of a supplement that is generally well tolerated by most, yet we seem to lack it due to standard western diets. Omega-3 is anti inflammatory, and I often use it in cases of period pain, endometriosis and PCOS. If you opt for a plant-based diet, omega-3 is a key nutrient to consider. 


A Methylated B Complex. There are cases when certain systems within the body need a little extra support, and I find that a B complex does just that. A methylated B complex can give your methylation pathways a bit of love, helping you effectively eliminate hormone metabolites from the body. Certain B vitamins are also required for neurotransmitter conversion, for mood and sleep, and we require a huge range of them for energy creation within our cells. 



WHAT ARE SOME OF THE MOST COMMON MYTHS PEOPLE TEND TO BELIEVE AND COME ACROSS WHEN IT COMES TO HORMONAL HEALTH?


The biggest one is that a hormone imbalance is not the root cause of your symptoms. Whilst yes, your symptoms (such as period pain, PMS or mood changes) can be further driven by a hormonal imbalance, there is always something deeper causing that hormone imbalance. Hormones are messengers, they don’t become out of balance, in excess or become insufficient for no reason. There is also something else at the root of the hormone imbalance - such as gut dysfunction or damage, inflammation, environmental factors, nervous system or blood sugar dysregulation and/ or deficiencies. 


Knowing this is the first step in truly resolving your symptoms, longterm. 

WHAT ARE 3 TOP TIPS YOU WOULD GIVE TO SOMEONE STARTING OUT ON THEIR HOLISTIC HEALTH JOURNEY?

Don’t underestimate the influence that stress reduction can have. For a lot of us, stress is the missing puzzle piece. We have our nutrition and supplementation down, yet rush through life without taking time to breathe. Your stress hormones impact almost every system in the body. Make stress reduction a top priority. 

ARE THERE ANY OTHER HEALTH EXPERTS THAT INSPIRE YOU AT THE MOMENT?


There are so many wonderful experts out there who are making great changes in the health space. Kelly LeVeque and Jessie Inchauspé (Glucose Goddess) are great resources for really understanding how to balance your blood sugar. 
Max Lugavere and his podcast and book are great resources for demystifying certain ingredients, whilst Lily Nicols is your go to for learning about real foods and how to nourish your body through good nutrition.  

WHAT DO YOU LIKE TO DO ON DAYS OFF? HOW DO YOU RELAX AND UNWIND?


Walking. I think walking is the most underrated way of moving our bodies, yet the most effective in keeping the body calm whilst supporting blood sugar and circadian rhythm. I’ll listen to a podcast and spend an hour or so learning something new. I could also go food shopping everyday, it's as strange but satisfying boost of serotonin for me. 

I have an infrared mat that really was money well spent. I am not all that good at meditation or sitting still, so I slip into my infrared mat, lie in-front of the telly or read my kindle, and that is my idea of calming down before bed.

Got a question about menstrual health nutrition? Get in touch with us directly on Instagram at @itsyoppie or email hello@yoppie.com. You can also join our private Full Stop FB group. Don't forget our menstrual care subscription can be a good place to start for supplements for your PMS, PCOS or Endometriosis as you can get them delivered easily & regularly through your letterbox. 

Getting to know : Women's health nutritionist, Megan Hallett

It’s no secret we all need vitamins and minerals. Whether you get enough from food or you supplement with daily tablets, getting enough of those essential Vs and Ms can make all the difference to your physical and mental health, energy levels, and overall wellbeing. Some have been found to be extra useful during *that* time in your menstrual cycle, so let’s take a look at what they are, and how you can make sure you’re getting enough. But first…

Studies have found 90% of people with periods experience PMS symptoms, and 5-8% of them get more severe symptoms that impact daily life. The most common symptoms include breast tenderness, cramps, bloating, headaches, mood swings, depression, anxiety, fatigue, acne, and food cravings. So… what vitamins and minerals can help?!

This vitamin really doesn’t get the recognition it deserves, as it can have significant positive effects on your whole body. It’s found in many foods, most notably fish like tuna and salmon, potatoes and starchy vegetables, organ meats like liver, fortified cereals, and chickpeas… bring on the hummus!

This one is particularly handy for the emotional and psychological symptoms of PMS, as it’s responsible for the neurotransmitters that affect mood. Several studies have found taking daily B6 supplements could help reduce symptoms like mood swings, irritability and anxiety, but more research is needed to determine how to use this superpower supplement to our advantage during our cycles. 

Upping your intake could still offer benefits, especially since the body doesn’t store this vitamin. If you need to do this with a supplement, opt for around 50-100mg per day as recommended by experts - but not if you use cycloserine, anti-seizure medications or theophylline, because mixing these is a no-no, according to doctors.

Looking for an easy way to up your vitamin B6 levels? Our PMS-busting Hormone Hero and Mood Food supplements both contain B6 alongside other carefully chosen vitamins to help with your individual symptoms.  

Calcium has been widely associated with drinking milk and strong bones, but it’s now clear milk isn’t the only source, and strong bones aren’t the only benefit. Turns out calcium can be found in foods like seeds, yoghurt, beans, lentils and more, and has benefits for the body like muscle movement, cardiovascular function and… helping ease PMS symptoms - jackpot! 

One study involving people with periods taking calcium carbonate supplements for 3 months resulted in patients experiencing less fatigue, food cravings and depression symptoms. A 2017 clinical trial also found calcium could help with symptoms like bloating and fatigue, and could even be effective in reducing psychological symptoms like mood swings and anxiety.

Want to see if adding a calcium supplement to your daily routine will help? Speak to your GP about the best dosage for you, or if you’re starting with over-the-counter supplements, keep in mind some experts recommend consuming around 1,200mg a day in food or supplement form, depending on age and sex. Exceeding the recommended daily amount can cause negative side effects like constipation, so if you have health concerns or are on medications like thyroid hormones or antibiotics, your GP may suggest a dosage at a certain time of day, so always run the plan past the doc first! 

We’ve all become more curious about the potential benefits of magnesium over the last few years, with research shining a light on its links to our cycles and PMS symptoms. You can get magnesium by eating foods like almonds, peanuts and green leafy veggies, and it’s known for its involvement with dopamine in the brain. This is key because a dopamine imbalance can affect mood and cause anxiety according to studies. 

Those who suffer with PMS symptoms have been found to have lower magnesium levels during the luteal phase of their cycle, and one 2010 study found taking magnesium supplements (alongside B6) helped ease symptoms like anxiety, sleep issues, bloating, and breast tenderness. Other studies have found varying results when it comes to magnesium, but it’s clear a connection to PMS is worth exploring. 

The average daily recommendation is 300-400 mg depending on age and sex, but you can start with 200-250mg of magnesium a day to see benefits. As always, check with your GP before you begin as some medications don’t mix well. Too much magnesium can cause side effects like diarrhoea, so do your research before you start taking any supplement. 

Want to boost your magnesium and ease PMS pains? Our Super Soother supplements are specially created to help soothe cramps, breast tenderness and headaches. 

Our website has a short Learn Your Phase questionnaire that tells you where you’re at in your cycle, helping you decide which vitamins and minerals are best for you right now. We love to help people tackle the symptoms associated with the entire cycle - not just the bleed days - so whatever your symptoms or cycle goals are, we’ve got you. 

Do you have a question about PMS vitamins or our supplements? Get in touch via our Full Stop FB group, or reach out to the team on IG at @itsyoppie so we can help. 

Don't forget our personalised menstrual cycle subscription box can get organic tampons, PMS supplements and much more delivered easily and regularly through your letterbox, to give you just a bit more peace of mind each cycle.

What vitamins and minerals help with PMS? Here are our top 3…

Expanding your family is one of the most exciting things you can look forward to in adulthood. That being said, the fertility journey is not always the easiest and can be different for everyone. Some may be fortunate enough to get pregnant within their first couple of months of trying to conceive. However, for others, after a year of unsuccessful attempts, you may experience feelings of discouragement, failure, worry, and anxiety. This can often leave couples to wonder what’s next, what can we do differently, or are we even able to conceive? Because fertility can be a wild ride and challenging to navigate, let’s dive into some things you and your partner should consider thinking about when trying to conceive. 

Most of the time, we prioritise our physical health more than our mental or reproductive health, for example. But when you are struggling to conceive, it’s important to look into and learn about your reproductive health with the help of your physician. 

Women face difficulty with their menstrual cycles, hormones, reproductive health, and more. On top of this, women can be diagnosed with endometriosis or polycystic ovary syndrome (PCOS), making it even more difficult to conceive. Unfortunately, there is no cure for either of these conditions. These conditions can greatly impact the ability of women to conceive easily and can bring on severe pain, depression, hair loss, and menstrual cycle difficulties. If you experience some of these symptoms, visit your doctor to discuss more and get checked out. While there is currently no cure for either of these, there are ways you can help to manage some of the symptoms and start to live a healthy lifestyle. Try out supplements for PCOS or supplements for endometriosis to start balancing your well-being and maybe start trying to conceive again. 

Because of conditions like PCOS and endometriosis, it’s a common misconception that a couple cannot conceive because of fertility issues from the woman. However, it is possible for both men and women to have fertility problems. Because of this, it’s suggested that both you and your partner schedule a visit with your doctor to talk about all things regarding your reproductive health. Doing this will help get you one step closer to finding out some answers on why you are struggling to conceive. Through this time, remember that you and your partner are a team. Be there for each other through this challenging period and never blame one another. Once you have discussed with your doctor the pinpointed reason you are struggling to conceive, consider coming up with a game plan together. Sitting down and talking through this with your partner can help to decrease any stress or anxious feelings you both may have.

How Can This Effect Your Mental Health? 

Struggling with infertility can have a significant impact on your mental health, especially when your original plan to bring a child into this world has changed. Falling into depression or experiencing anxiety and panic can happen when you have not been successful at trying to conceive. Emotions like hopelessness, frustration, guilt, and worthlessness can commonly be felt when you’re struggling with fertility. The fertility journey is unique for everyone. It is hard to stay positive and always look on the bright side when this situation is challenging and extremely stressful. 

That is why you need to utilise different resources to cope with your emotions. If you are looking for advice or to bond with people going through the same thing, finding a support group near you can be extremely beneficial to you and your partner. This is a great way to talk about your feelings, find out about different treatment options, and socialise. This journey can be isolating, so getting out and having conversations with others can help you feel like you’re not alone in this journey. If your feelings are more serious and are impacting your quality of life, give online treatment for depression and anxiety a try. Talking with a mental health professional will allow you to get an objective point of view, someone to listen to you, give you appropriate support and suggest coping strategies. 

Depending on what your doctor says there are many options for how you can try to have a child. If your doctor has determined that your struggles with conceiving are not related to infertility, they might suggest that you step back and take a look at the lifestyle you are living. After reflecting on your current lifestyle and healthy habits, you can decide what changes need to be made in order to increase your chances of being able to conceive. It is worth discussing these options with your doctor or a medical professional before making any major lifestyle changes. 

For example, it is extremely important for you to stop any and all drug use. Not only is that habit very damaging to your health and body, but it can make it difficult for you to get pregnant. This habit is also not safe and can be damaging to your child if you are able to conceive. Cutting out smoking, drug use and alcohol can be challenging for those who are dependent on them. If this is the case, try finding a program that can help you. 

Other lifestyle habits that might be making it harder to conceive are your eating habits and your weight. Being overweight or underweight can have an impact on your ability to conceive. You can also have a harder time if your eating habits are poor, for example, if your diet is unhealthy or if you are not eating enough. You can follow a fertility diet that will suggest the best foods to eat when you are trying to get pregnant. 

If simple lifestyle changes are not the reason why you are having trouble becoming pregnant but instead your doctor has found a fertility issue, consider your options for other ways you can welcome a child into your life. Discuss with your partner and doctor fertility treatment options like IVF. Fertility treatments can be a struggle and a long process, and might not always work, but it is something you can look into. You can also consider adoption as a way to expand your family. Take your time thinking about this decision and how you and your partner would like to proceed. Get second opinions, read the research, and talk to others who have gone through similar experiences. Find something that is comfortable and fitting for your family. 

Trying to conceive and not being successful can have lasting effects. Not only will you feel the many emotions of going through this journey, but you may also question your worth and the future of what your family could look like. Take these tips into consideration so you aren’t left wondering if you are able to conceive. Determine why you are having difficulties so you can take action. Lean on your partner, your family, friends, and medical professionals during this journey. And most importantly, don’t give up. You are not in this alone and there are many resources for you to utilise and help you through this journey. 

Looking for more advice? Ask away in our Full Stop FB group, or reach out to the team on IG at @itsyoppie so we can help. 

Don't forget that our personalised menstrual cycle subscription box can get organic tampons, PMS supplements and much more delivered easily and regularly through your letterbox, to give you just a bit more peace of mind each cycle.

Struggling to conceive? Here are some things to consider

There are many supplements recommended to help with different symptoms that arise during your menstrual cycle, but one that’s rarely talked about is zinc, despite many studies concluding it can have positive benefits for those with troublesome PMS symptoms. Let’s take a look at why zinc is a star player in your body, how it’s connected to the menstrual cycle and PMS, and how much of it you need. 

Zinc is a vital mineral with several important functions, including the synthesis and metabolism of carbohydrates, lipids, proteins and other micronutrients. It’s key for cell and organ structure, development during pregnancy, and plays a role in DNA synthesis, immune function, wound healing and tissue repair. In short, it’s pretty darn important! 

Around 60% of all zinc content in the body can be found in your skeletal muscle, and 30% in your bone mass, but the body doesn’t store it so daily intake of zinc is required to keep it at a healthy level. You’ll get zinc by consuming foods like red meat, poultry, crab, dairy products like cheese, wholegrain cereals, fortified breakfast cereals, pulses, nuts, legumes, and fun fact: oysters contain more zinc per serving than any other food, so slurp ‘em down! 

While it’s typically best to address any vitamin or mineral deficiency with diet changes first, it should be noted some studies say getting zinc from food alone is unlikely to improve PMS symptoms, and zinc supplements are needed to experience real results in this area. 

Onto the juicy stuff! According to a 2020 paper, zinc is thought to offer effective treatment options for conditions like PCOS, endometriosis, vaginal dryness, and even excessive period pain. In fact, one clinical trial found zinc supplements worked just as well as the pill for reducing period pain, by reducing inflammation and prostaglandins.

And it’s not just those with period pain that could benefit. Zinc supplementation has also been found to be an effective acne treatment by blocking androgens, killing bacteria and slowing sebum production. Another study looked at the effects of zinc supplements on sleep quality in people with PMS, and found that although it won’t have dramatic effects, if taken for 12 weeks it could have marginal benefits. And if you’re sleep deprived, even marginal benefits are worth exploring!

If you’re wondering when in your cycle it’s best to take zinc supplements, one study suggests zinc is lowest during the luteal phase of the cycle, compared to the follicular phase, and the same was found to be true for those who suffer from intense PMS symptoms. (Another reason to use the Learn Your Phase questionnaire on our website and find out what phase you’re in right now!)

How do I know if zinc supplements are helping me? 

Studies have found inadequate intake of zinc through diet may be quite common around the world, so it’s not out of the question that you could require more zinc in your body. With many PMS-busting supplements or solutions, it’s all about trial and error, and understanding that taking one supplement won’t instantly make you feel better. 

Some vitamins and supplements will show results within days, whereas others (well, most!) take around 3-6 weeks to see results. For this reasons, as a rule it’s best to take a new supplement for at least a month to see results, unless you start to notice adverse effects. 

When improvements are mild, it can be difficult to notice a difference in your level of pain, your acne, sleep or other symptoms, but even a small improvement could be worth it. To notice any improvements, it’s best to track your current symptoms and perhaps give yourself a pain score in order to measure the benefits. After a month of taking supplements, check back in with your scores to see what’s changed. 

Zinc supplements are widely available and in the UK it’s recommended the daily zinc intake for an adult with a menstrual cycle is 7mg. The Department of Health in the UK warns against exceeding 25mg of zinc per day, and it’s important to note there is such a thing as zinc excess and zinc toxicity, so avoid taking more than the recommended daily amount. 

If you’d like to benefit even more from this mineral and make sure it improves your PMS symptoms, our Hormone Hero and Super Soother supplements contain zinc and other amazing ingredients to help you tackle that time of the month! 

Remember, our Learn Your Phase questionnaire can help you find out the best time to start taking your zinc supplements for PMS support. We love to help people tackle the symptoms associated with the entire cycle - not just the bleed days - so whatever your symptoms or cycle goals are, we’ve got you. 

Got a question about zinc supplementation? Let’s chat over in our Full Stop FB group, or feel free to reach out to the team on IG at @itsyoppie so we can help. 

Don't forget that our personalised menstrual cycle subscription box can get organic tampons, PMS supplements and much more delivered easily and regularly through your letterbox, to give you just a bit more peace of mind each cycle.

Zinc for PMS: What it helps with and how to get more of it

We’ve all been ignoring that stuff in our pants for too long! OK fine, it’s a bit icky. And sure, nobody really likes it - but it’s not going anywhere, and it can actually tell you a lot about where you are in your cycle, what’s going on with your hormones, and could even alert you to some health conditions. Let’s talk about all the different types of discharge you’ll find throughout your cycle. 

From the time you go through puberty and start getting your period, you’ll probably notice discharge appears. This slippery liquid is made of fluids from the cervix, uterus and vagina, and has a few useful reasons for hanging out in there - keeping the vagina free from infections, making sex easier, helping sperm reach the egg during conception, and alerting you to any menstrual health concerns. Depending on the stage of your cycle, you may experience discharge that: 

Leaves a yellowish stain on your underwear

What should it look like during the follicular and ovulation phases?

Discharge looks different for everyone, but in general, during the follicular phase you may see around 3-5 days of clear or cloudy discharge that feels a bit slippery and could look like egg whites. This happens when an egg is developing, and during this time you could get up to 30 times your usual amount of daily discharge! This type of slippery discharge appears specifically during this time in your cycle in order to help support the efforts of any sperm trying to make it to the egg.

During the luteal phase discharge tends to change again once ovulation is over. If it seemed clear and slippery in the previous phase, you may notice your discharge returning to a white-ish colour due to the progesterone rising and overtaking as the main hormone in this phase. The volume of discharge tends to decrease from here on, and becomes more thick in consistency and possibly even sticky like glue. This can last up to 14 days.

Then when the discharge starts to ease, it’s time for menstruation! Right before your period begins, you may notice mucus that’s a little yellow in colour, and right after your period you might see some brown discharge - this is actually dried blood that’s settled in your system during menstruation. Although it can look a little gross, it’s nothing to worry about. And of course, during your period you’re likely to bleed and see some bloody discharge. 

Should there be discharge if I’m pregnant?

It’s very typical to notice more vaginal discharge during pregnancy, and your body produces this on purpose to prevent any infections travelling from the vagina up to the uterus where the fetus is developing. 

As you progress in your pregnancy, you may see the amount of discharge increase due to rising oestrogen hormones, and in the last few weeks of your pregnancy this discharge may contain streaks of pink, jelly-like mucus (lovely!) that feels sticky. This is called a "show", and it’s normal. It’s what happens when the cervical mucus comes away towards the end of pregnancy, and can be a sign your body is starting to prep itself for labour and childbirth. 

For some, discharge can look a little yellow which may seem worrying, but typically a light shade of yellow is nothing to stress over unless it’s accompanied by other symptoms. If it’s a darker yellow colour or has a green tinge to it, this may be a sign of an STI (sexually transmitted infection), and will require a visit to your doctor. 

Grey vaginal discharge may also be a sign of an infection like bacterial vaginosis (BV). If you notice grey discharge along with itching, irritation, a strong smell or redness around the vagina, you should visit your doctor to start the appropriate treatment. 

If your discharge has changed from what it normally looks like, other symptoms to watch out for are fatigue, a fever, abdominal pain, rashes, sores or blisters, pain during or after sex, or anything else that could indicate an infection. No matter what colour your discharge is, if it has a cottage cheese-like consistency or a strong smell, this could be a sign of an infection like thrush and should be checked by a doctor or at a sexual health clinic. 

If you want a more in-depth lesson on all things vaginal discharge, check out our YouTube channel for a ‘Check-up with Dr. Brooke Vandermolen’! And remember, some people find discharge embarrassing, but it’s a perfectly normal part of your cycle, and healthy discharge is a sign that everything is working as it should be, so… here’s to gloopy pants!

Want to know which stage of your cycle you’re in right now? Our website has a short Learn Your Phase questionnaire to help you learn more. We love to help people tackle the symptoms associated with the entire cycle - not just the bleed days - so whatever your symptoms or cycle goals are, we’ve got you. 

Do you have a question about discharge? Ask away in our Full Stop FB group, or reach out to the team on IG at @itsyoppie so we can help. 

Let’s Talk Discharge! And how it changes throughout your menstrual cycle

Pine bark extract has been used as an herbal remedy for many years. It provides an active substance which improves blood flow to the body tissues and also has an potent anti-inflammatory and antioxidant affect in the body. 

How does pine bark extract help menstrual symptoms?

The increase in blood flow and the that occurs after taking pine bark extract has multiple benefits for menstruating women. 

Pine bark extract has anti-inflammatory properties and studies have shown it to decrease the need for pain killers at the time of menstruation. Pain is triggered by inflammation and hormone changes during menstruation and reducing any excess inflammation can significantly improve pain and decrease the need for pain killers. 

Pine bark extract also works for women with dysmenorrhoea, a condition that causes extremely painful periods. It works in the same way by decreasing inflammation and improving blood flow to the reproductive organs so they can function better. 

There has been some research which uncovered a positive result with using pine bark extract alongside the oral contraceptive pill with endometriosis associated pain. If you are already taking oral contraceptive and you have endometriosis, it is worth discussing this combination with your GP. 

Improves blood flow to the reproductive organs 

Pine bark extract improves blood flow in the body by enhancing Nitric Oxide production. Nitric Oxide is a natural chemical in the blood that stimulates the dilation and widening of the blood vessels, allowing more blood to pass through, and particularly improving blood flow in the tiny capillaries that channel blood to every cell. The increase in blood flow improves nutrient supply and oxygenation of the tissues in the reproductive organs. These nutrients support the proper function and health. 

 The improvement of blood flow seen by pine bark extract increases the nutrient supply to each cell and increases the rate that toxins and old hormones are removed from the cells. The old and used hormones then enter the blood where they are carried to the liver for detoxification. Increased blood flow also supports liver detoxification allowing the liver to remove the old, unused toxins quickly before they can be reabsorbed and cause havoc with the menstrual cycle. 

Is pine bark extract safe to take with medications?

If you are taking any prescription medications, it is best to speak to your GP or pharmacist before taking pine bark extract. As pine bark increases the rate of blood flow and supports detoxification, it is possible that some prescription medications may be detoxified from the body too quickly. Medications of particular concern are immunosuppressive medications, chemotherapy and blood thinning medication. There are some studies that indicate pine bark extract can be used alongside the oral contraceptive pill for a more effective way to deal with endometriosis associated pain. 

Yoppie’s Super Soother PMS supplement which helps combat period pain, tender breasts and headaches contains Pine Bark to support good health by protecting cells & tissues through its antioxidant property.

Got a question about Pine Bark or other ingredients? We’d love to help you find the answers you need. Reach out any time in our Full Stop FB group, or get in touch with us directly on Instagram at @itsyoppie. Don't forget that our personalised menstrual care subscription can get organic period care, PMS supplements and much more delivered easily and regularly through your letterbox.

The many menstrual cycle benefits of pine bark extract

While endometriosis is still seen as a bit mysterious, the ‘C’ word is well-known and tends to bring out our anxieties no matter the context. Endometrial cancer is a rarely mentioned and understandably worrying condition, so here’s everything you need to know about the difference between endometriosis and endometrial cancer, symptoms to look out for, and whether or not one leads to the other. Let’s take a look into that uterus of yours… 

Endometriosis is a condition where tissue similar to the kind lining the inside of the uterus grows outside, where it’s not supposed to - like the ovaries, fallopian tubes, pelvis and sometimes beyond. When you’re on your period and the endometrial tissue inside your uterus sheds (your bleed), the misplaced endometrial tissue in other areas of the body does the same, except it can’t go anywhere. This can hurt - sometimes a lot, depending on how much tissue there is. 

Over time this tissue can become irritated and form scar tissue which causes organs inside the pelvis to stick together. Again… painful! It’s a serious condition, but it’s important to note it is most certainly not a type of cancer, and while painful, it is not seen as life threatening.

Endometrial cancer is technically the most common type of uterine cancer, and is often put in this category. It’s a type of cancer that develops in the cells forming the inside lining of the uterus - but it’s very different from endometriosis.

For context, the uterus has two main layers; the myometrium is the outer layer (the thick, muscular part that helps push a baby out during labour) and the endometrium is the inner layer (the part that sheds each menstrual cycle and becomes your period). Endometrial cancer tends to develop on the inner layer - the endometrium. 

Survival rates are generally positive for this type of cancer in the UK according to statistics. In stage 1, over 90% of people survive for 5 years or more after diagnosis, and endometrial cancer is often found at an early stage due to its symptoms.

Are the symptoms the same for both conditions?

Similar, but with some slight differences. Symptoms of endometriosis tend to include:

Painful periods (known as dysmenorrhea) and cramps 

Pelvic pain before and during your period

Heavy periods or bleeding between periods

Abnormal menstrual bleeding or discharge - over 90% of those diagnosed with endometrial cancer have this symptom 

Pelvic pain, or a mass that can be felt in the pelvis

Weight loss is also a common sign of many cancers

You’ll notice many of the symptoms do overlap, but a key difference seems to be the age at which they occur, since those nearing menopause have a higher risk - it’s important to know your own risk factors. 

What are my risk factors for each condition?

Studies say the risk for endometriosis goes up if you have family history of the condition, or you started your periods early as a pre-teen. Other factors can put you at greater risk, like never having given birth, short menstrual cycles (less than 27 days), particularly heavy periods, having higher levels of estrogen in your body, a low BMI, and more. 

In the case of endometrial cancer, studies have found this to be much more common in those who have gone through menopause, and this is thought to be the main risk factor associated with the condition. Several other factors can increase risk, like obesity, having a family history of endometrial cancer, exposure to radiation, starting your period early as a pre-teen, and experiencing menopause particularly late in life, amongst others. 

I have endometriosis… does this mean I’ll get endometrial cancer later?

Endometriosis, to be frank… sucks. It can be a horrible condition to live with if you experience a lot of pain, and it can impact life in a big way… BUT, it’s important to clarify those with endometriosis are not doomed to have endometrial cancer later in life. In fact there is very little correlation. 

A 2017 review of several studies found a slightly increased risk of ovarian cancer in those with endometriosis, likely due to higher estrogen levels. Keep in mind although this type of cancer is more common in those with endometriosis, the overall lifetime risk of cancer is still very low in those with endometriosis - thought to be less than 1%.

I want to see a doctor about symptoms - how will they diagnose me?

For both conditions, your GP will probably ask about yours and your family’s medical history, and discuss your symptoms. If they suspect you have endometriosis (or in rare cases, endometrial cancer) they might do an X-ray, ultrasound, MRI or another scan to see what’s going on inside. In both cases, they may ask to do a biopsy to test a piece of the tissue and rule out endometrial cancer.

Remember, though these conditions show similar symptoms, speaking to your doctor about your risk factors and symptoms can help them build up a clearer picture of your health and diagnose you quickly and correctly, so you can get whatever treatment you need. 

Got a question about either of these conditions? Chat in our Full Stop FB group or reach out to the team on IG at @itsyoppie - we’re always happy to help! 

Don't forget that our personalised menstrual cycle subscription box can get organic tampons, endometriosis supplements and much more delivered easily and regularly through your letterbox, to give you just a bit more peace of mind each cycle.

How endometriosis and endometrial cancer are different, and the key things to watch for

We’ve reached the last in our series on the menstrual cycle phases, and though ovulation is the shortest phase, it’s going to be super important if you’re trying to get pregnant. Let’s look at ovulation and find out what's going on in your body, what signs and symptoms you might experience, and how to make the most of it.

Put simply, this phase is the one that helps you conceive. Oestrogen levels rise throughout the follicular phase and eventually trigger the pituitary gland to release LH (luteinising hormone) and start the ovulation process. 

During this time, one of the ovaries will release an egg which will make its way down the fallopian tube to the uterus. If the egg is fertilised by sperm, it will cling to the walls of the uterus and develop. Although you can still become pregnant by having sex at other times in your cycle, the ovulation phase is thought to be the most likely time for conception. 

This phase occurs at different times for everyone, but in a standard 28-day cycle, ovulation will happen at around day 14, and typically lasts for a teeny tiny 24-hour window. 

It’s an intricate process, and quite amazing! Usually one egg will travel to the uterus, but sometimes two can end up there if both ovaries produce an egg. The egg survives around 24 hours and takes up much of that time travelling down the fallopian tube, so it must be fertilised pretty quickly. 

What’s really cool is the body prepares itself for conception by opening the cervix more to allow sperm to get in easier, and raising the body temperature just a smidge because the sperm prefer it warm. 

What symptoms am I likely to experience? 

Although the ovulation process lasts just 24 hours, the hormones surrounding this process can stay elevated for 3-4 days. A spike in oestrogen can give you more energy, and higher testosterone levels can cause you to feel more extroverted than usual… time to get out on the town! Or at least make all those phone calls you’ve been avoiding.

The symptoms you may notice during the ovulation phase include:

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