Activated charcoal is a fine black powder that does not taste or smell of anything. It has been used for thousands of years for many ailments. It is available in supplemental form, topical use in creams and toothpastes and is also used in medicine to treat some drug overdoses and accidental toxin consumption.  

Activated charcoal is charcoal that has gone through processing to make it porous and to change its internal structure. This process involves very high temperatures and oxygen and increases the surface area of the charcoal which allows it to absorb toxins as it passes through the gut. Activated charcoal does not get absorbed across the gut, instead binds to toxins and carries them out of the body with bowel movements. 

The processing of activated charcoal gives it a negative charge. This negative charge attracts molecules in your gut with a positive charge, including toxins and gases. Activated charcoal is extremely good at binding to gases, making it excellent for those with excessive or strong-smelling flatulence, and those who bloat. 

Detoxifier – Activated charcoal in its nature removes toxins from the gut. This means there are fewer toxins entering the bloodstream which need to be processed by the liver. This frees up the liver to focus on eliminating other toxins which have been created as metabolic by-products and allows for the proper detoxification of used hormones. Once hormones have been used by the body they need to be processed by the liver. If the liver is not doing its job effectively, these hormones can continue to circulate the body causing menstrual havoc such as excessive gas and bloating. 

Carries toxins out of the gut – Once the old hormones have been processed through the liver, they are then dumped in the gut for elimination via bowel movements. Once in the gut, activated charcoal binds to the toxic waste left by the liver and ensures it is eliminated rather than being re-absorbed, preventing further problems. Toxins which are unbound to activated charcoal can encourage the formation of gas in the gut. 

Absorbs gases within the gut – Activated charcoal also binds directly to gases within the gut. These gases may increase around the time of menstruation due to a change in hormones. Activated charcoal removes these from the body with bowel movements. There have been studies investigating the effect of activated charcoal on intestinal gas. The research concludes that activated charcoal significantly lowered the level of gas in the intestines and significantly improved the symptoms of bloating and abdominal cramps. 

Due to its nature, activated charcoal may reduce the absorption of prescription medications, including the oral contraceptive pill, potentially making it ineffective. Activated charcoal is unlikely to decrease the effectiveness of the contraceptive implant, injection, coil or ring, however it is always best to discuss taking activated charcoal with your GP or pharmacist if you are using these forms of contraception. Activated charcoal does not decrease the effectiveness of barrier methods of contraceptives. 

Yoppie’s ‘Hormone Hero’ PMS supplement that combats uncomfortable feelings of being bloated and tired to get your vitality back includes 50mg of activated charcoal.

If you are taking any medication, taking activated charcoal should be discussed with your GP first. 

Got a question about activated charcoal 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.

Did you know activated charcoal helps bloating?

Welcome to the luteal phase of your cycle! If you’re keen to figure out the when, how and why behind the elusive phases of your menstrual cycle, you’re in the right place - we’re doing a deep dive on the blog and covering all the phases of your cycle, starting with the luteal phase. Let’s take a look at what’s happening in your body, what symptoms you may have, and how to optimise this time of the month…

Like all phases of your cycle, it’s all about your body preparing for pregnancy, and hormones play a big role in this. By now you probably know the basics; an egg develops and drops from the ovaries, and in response, the lining of the uterus thickens to create a healthy environment for a pregnancy to occur. 

If this doesn’t happen, the uterine lining says ‘see yah’ and sheds during the menstrual phase, which is where your period blood comes from. Then the cycle starts all over again. It goes menstrual, follicular, ovulation, and luteal phase.

The luteal phase is the second half of the cycle which starts after ovulation and ends as soon as you get your period. The average length of this phase is 14 days, but it changes from person to person and throughout your life. Typically it lasts anywhere from 12 to 16 days, and is considered short if it lasts less than 10 days after ovulation ends. If you think this phase is short, it could be something called a Luteal Phase Defect - we’ll cover this later. 

What symptoms am I likely to experience? 

If you become pregnant during your cycle, your luteal phase will look a lot different, but assuming pregnancy doesn’t occur, you may experience the classic PMS symptoms we all love to hate, due to rapidly decreasing progesterone levels. 

PMS symptoms can include both emotional and physical issues like anxiety, low mood, irritability, food cravings, sleep issues, fatigue, bloating, breast tenderness and more. These symptoms are normal but you never need to suffer in silence if they’re affecting your daily life, so speak to your doctor to check everything is as it should be, get recommendations, and start any necessary treatments. 

How can I manage symptoms and optimise this phase?

There are things you can try to improve symptoms and optimise your luteal phase, such as managing cravings by eating healthy, high-quality proteins, and healthy fats that keep you fuller for longer, plus dark leafy veggies will support hormone metabolism. 

If your PMS symptoms are causing issues then exercise is probably the last thing from your mind, so do less strenuous activities instead, like yoga or walking. You can also try to incorporate stress-relieving activities, like meditation or a calming hobby to lower cortisol levels, and since blood sugar tends to be higher during this phase, try to avoid high-carb foods and simple sugars. 

What if my luteal phase seems shorter or longer than normal?

If your luteal phase seems loooooonger than what’s considered normal, you could have a hormonal imbalance like polycystic ovary syndrome (PCOS), so speak to your doctor to make sure everything is a-OK. 

As mentioned above, your luteal phase is considered ‘short’ if you get your period less than 10 days after ovulation. This can indicate a Luteal Phase Defect (LPD) which can often lead to fertility problems as it causes the ovaries to produce less progesterone than usual. Also, the lining of the uterus doesn’t get the chance to thicken as it should, making it more difficult for a fertilised egg to grow there. 

It’s not exactly clear what causes LPDs to develop, but it’s believed lifestyle factors could be a cause. One study found people with a short luteal phase were more likely to be smokers, as it’s thought smoking can reduce the body’s oestrogen and progesterone production.

How do I know if I have a Luteal Phase Defect?

Luteal Phase Defects have been linked to health problems like endo, hyperprolactinemia, obesity, PCOS, thyroid disorders and more, so if you fall into any of these categories you may be at a higher risk of developing LPDs. 

Other than fertility issues, symptoms of a Luteal Phase Defect include more frequent periods and spotting between periods, which is also the case for a range of different cycle-related health issues which makes it more difficult to diagnose.

If your doctor suspects this is the issue, they might suggest a blood test to check hormone levels or an ultrasound to measure the thickness of your uterine lining. If they find you have a Luteal Phase Defect, fear not - this isn’t usually a problem unless you’re trying to get pregnant. An LPD can affect fertility, with one study stating it could be a result of “abnormal corpus luteum function associated with insufficient progesterone production”. 

Although relatively uncommon, Luteal Phase Defects are a notable cause of fertility issues, and it’s estimated they could be the cause for as many as 3-4% of couples struggling to conceive. If you have a Luteal Phase Defect, there are treatment options to encourage the ovaries to create more follicles, which you can discuss with your doctor. 

Are you currently in your luteal phase? If you’re not sure, you can use the Learn Your Phase questionnaire on our website to learn more about your cycle and optimise your health! And if you have any questions about the luteal phase, you can chat about it over in our Full Stop FB group, or get in touch directly on Instagram at @itsyoppie.

Don't forget our menstrual care subscription can be a good place to start for your organic tampons and PMS supplements as you can get them delivered easily & regularly through your letterbox.

Luteal Phase 101: What symptoms to expect, and how to manage them

Endometriosis is an unpleasant condition where cells from the endometrium (womb lining) find themselves in other places in the body. This causes a problem at the time of menstruation as these endometrial cells shed blood in inappropriate places. This can cause sacks and cysts, inflammation and pain. There are a number of mechanisms involved in Endometriosis, and for a resolution of symptoms, a few points need to be addressed – the normalization of oestrogen, supporting the body’s immune system to identify and destroy endometrial cells that are in the wrong place and to prevent the growth of the endometrial cells that are in the wrong place. Although mainstream treatment can be difficult and invasive, there are a few natural substances that can help.

Endo Complete Support is a nutritional targeted support with 12 powerful ingredients to target the multiple symptoms and triggers of Endometriosis. We wanted this supplement to be as easy for you as possible. Supporting the many systems in the body that are affected by the condition, we took a multifactorial approach to the formula to give you the most comprehensive product. Combining symptom fighting ingredients into one easy to take formulation gives you everything you need to support your diet and your body. 

Here’s a deeper dive into the ingredients :

Broccoli contains a substance called sulforaphane which is a sulfur rich compound necessary for liver function and oestrogen detoxification, a critical step in normalizing oestrogen levels in women with endometriosis. Oestrogen levels tend to be high in women with endometriosis, the consumption of sulforaphane and its effects may be beneficial. Studies confirm the anti-inflammatory effect of sulforaphane and its beneficial suppressing effect on the endometrial tissue growth outside the uterus in women with Endometriosis. Broccoli also contains a substance called glucosinolates which converts into another substance in the body called isothiocyanates which are equally important to those with endometriosis. Both glucosinolates and isothiocyanates have an anti-inflammatory effect once in the body once metabolised which may contribute towards a reduction in endometrial symptoms. These substances may also promote normalisation of the immune system. Your immune system needs to be able to recognise endometrial cells that are in the wrong part of the body to destroy them. Normalising immune function with substances such as those found in broccoli can further support the symptoms of endometriosis. 

Interestingly, broccoli is the only member of the cruciferous vegetable family that is not associated with an increased risk of endometriosis. So not only does it provide benefits to women with endometriosis, broccoli is the only source of sulforaphane that should be consumed concentrated in supplemental form for women with endometriosis. At Yoppie, we search through the research to provide only the exact ingredients that will benefit women with endometriosis. 

Indole-3-carbonol (I3C) is a natural compound and another derivative of broccoli useful to women with endometriosis. After ingestion, the body converts it into another substance called diindolylmethane (DIM). This conversion happens upon digestion. There is some research that suggests that DIM regulates the balance of oestrogen in the body, making it useful for those with altered oestrogen metabolism. Indole-3-carbonol works with the liver to balance oestrogen and to detox old oestrogen and to prevent it from converting into its more potent and toxic form. Indole-3-carbonale has been heavily researched into its role in endometriosis and oestrogen metabolism. 

Vitamin D contributes towards normal inflammatory responses in your body. This normalisation of inflammatory responses is beneficial to individuals with endometriosis. Inflammation is a major cause of pain associated with Endometriosis. Research suggests that vitamin D3 supplementation has a positive effect on those with Endometriosis and it reduces the number of stromal cells (the cells involved in endometrial tissue growth). 

Vitamin E is a fat-soluble vitamin that helps to protect your cells from oxidative damage. Protecting the cells from oxidation is important in women with endometriosis as they typically have a high level of inflammation which leads to oxidation. Research shows that vitamin E supplementation reduces pelvic pain and dysmenorrhea (very painful periods) in women with Endometriosis. 

Vitamin B6 is needed for the balance of hormones in the body. It is needed for a process in the liver that converts oestrogen into a less harmful form, giving it a weaker action in the body, therefore supporting women with endometriosis. 

Vitamin B12 is another nutrient that may be useful to women with endometriosis. Vitamin B12 contributes towards normal homocysteine levels (a blood marker) which can contribute towards the development of endometriosis. 

Magnesium is a mineral that is often not consumed in adequate amounts. It contributes towards normal muscle and nerve function. The communication between the muscles and nerves is an important factor in menstrual related pain, and magnesium supplementation has been shown to decrease pain at the time of menstruation. 

Turmeric contains the active compound curcumin which has been shown in many research papers to have an anti-inflammatory effect. This decrease in inflammation is especially beneficial to those with dysmenorrhea, and studies show turmeric to be effective against both the severity and duration of menstrual pain in women with dysmenorrhea.  

Milk thistle is an herb most famous for its action and support of the liver. A properly functioning liver is needed to convert excess oestrogen into its less toxic and weaker form benefiting those with endometriosis. 

N-acetyl L-cysteine is an amino acid based nutrient that works on several pathways in the body. One of these pathways is the formation of an antioxidant called glutathione. This is made in the body with the help of N-acetyl L-cysteine and reduces inflammation. Studies show that N-acetyl L-cysteine reduces the formation and size of ovarian endometrial cysts. 

Calcium D glucarate is a nutrient that supports the liver's detoxification of oestrogen. These reduced oestrogen levels are beneficial to women with endometriosis. 

Lactobacillus acidophilus is a beneficial bacteria belonging to the lactobacillus family. Beneficial bacteria is needed in the gut in adequate amounts for the proper functioning of the body. Lactobacillus bacteria produce substances in the gut which help to control inflammation. Studies suggest that lactobacillus strains, including acidophilus can reduce the severity of pain in women with Endometriosis. 

To find out more about Yoppie’s condition supplements for PCOS & Endometriosis you can go here. Still got questions? Read our FAQs or ask our experts here.

Our Endometriosis supplement ingredients, deep dive.

Polycystic ovarian syndrome (PCOS) is a condition characterised by multiple cysts in the ovaries, hormone imbalance and insulin resistance. It affects many women, and conventional treatments typically only offer synthetic hormones and diabetic medication. There are plenty of alternatives including nutrition that can make a huge difference to women with PCOS. 

Yoppie’s new Poly Complete Support supplement contains 13 powerful ingredients to target the multiple symptoms of PCOS. We wanted to make a nutritional supplement that combined key ingredients into one formulation to give you everything you need to support your diet and your symptoms. We purposely chose a powder formulation so it didn’t limit the number and dosage of therapeutic ingredients we could include - we just couldn't fit this much in a capsule. Here’s a deeper dive into the ingredients inside the supplement :

Myo-inositol is a type of carbohydrate found abundantly in the body and aids in some hormonal cell signals. There has been some research into the use of myo-inositol and its positive effect on insulin resistance – a common factor affecting up to 70% of women with PCOS. Insulin resistance disrupts the ratio of hormones in the body which can impair egg quality and ovulation. Research has also found that myo-inositol may normalise ovarian function and egg quality which is affected in women with PCOS and one of the causes of irregular menstrual cycles. Rebalancing hormones, insulin and ovulation are some of the key improvements that can be made to improve PCOS. There are 2 types of inositol commonly available on the market - Myo-inositol and D-chiro-inositol. The body requires a much higher level of Myo-inositol, and taking too much D-chiro-inositol can negatively interfere with egg maturation, which is why we have only included Myo-inositol. Getting the right amount of inositol each day is equally as important. High-quality research has found that a 4000 mg daily dose of Myo-inositol is enough to make a significant difference, while avoiding any major side effects. And like with all of our supplements, having high-quality research to back our ingredients is essential. Myo-inositol might also have a few other benefits. There is research that suggests myo-inositol can also help with regulating mood, another benefit for many women with hormone imbalances. 

Chromium is a trace mineral that contributes towards the maintenance of normal blood glucose levels. Elevated blood glucose levels contribute towards insulin resistance, ovulation failure and encourage the production of testosterone in women’s bodies. Both elevated blood glucose levels and excess testosterone are some of the main contributors to PCOS. One study found that women who took chromium for 6 months had a significant reduction in BMI and increased chances of ovulation and regular menstruation. Chromium aids with keeping blood sugar control which has a positive knock on effect on other aspects that may be troubling women with PCOS. Balanced blood sugar levels help to regulate appetite, prevent cravings, encourage the break-down of excess fat stores - especially around the middle and improves skin in women with acne. For some women with PCOS, one of the treatment goals is a reduction in weight which can be greatly aided with chromium. 

Not all chromium is equal however. We have used chromium picolinate in our formula as it is one of the most easily absorbable forms for the body and therefore provides more benefit over other forms. 

Folate has been shown to work alongside myo-inositol in women with PCOS and irregular periods. Folate is part of the B vitamin family and supplementing is officially recommended to all women of reproductive age. The whole B vitamin family helps the body to make energy from food, and research suggests that folate especially may improve metabolic profiles in women with PCOS. Folate is an important factor in keeping a blood marker called homocysteine within range. High homocysteine levels are a common factor in women with PCOS and may contribute towards the condition. Getting folate in the right form is essential for some women. Many women cannot convert the standard folic acid into its active form which is called  methylfolate. This conversion can be particularly problematic for women with PCOS. We have included folate in its active form methylfolate to support your body in the best way we can, and to make sure you will benefit from the nutrients in this supplement. 

Beta carotene is an orange pigment in foods which has several benefits to the body. It converts into vitamin A, as and when the body requires it. Some research suggests that vitamin A is involved in the maturation of the egg. Research found that women with PCOS had altered ability to synthesis vitamin A, this therefore increases your need for vitamin A and beta carotene. 

 Vitamin D deficiency is widespread, especially among women with PCOS. Vitamin D is needed for the normal synthesis of some hormones relating to women’s health, so taking daily supplementation is essential for women with PCOS. One study found that women with PCOS and high enough levels of vitamin D are significantly more likely to achieve pregnancy following IVF. Vitamin D also provides a multitude of other benefits, so you may see some positive changes in other areas too. 

Vitamin C is a water-soluble vitamin that contributes towards the protection of DNA, proteins and fats from oxidative damage. Oxidative damage can interfere with hormone balance. Some research has suggested that vitamin C may improve progesterone levels in women with PCOS. Vitamin C is also excellent for your skin as it helps with collagen and your resistance to infection. This has excellent benefits to women with hormonal acne. 

All of the B group vitamins work together and can have a positive role in the health of those with PCOS. Vitamin B6 especially contributes towards the regulation of hormonal activity, and B5 contributes towards the metabolism of steroid hormones (including sex hormones) and some neurotransmitters, especially stress hormones adrenaline and cortisol. The stress hormones work in balance with sex hormones, and for there to be a balance of sex hormones in the body, the stress hormones must be functioning properly. Vitamin B2, often referred to as riboflavin is another nutrient that contributes towards the protection of cells from oxidative damage which has some benefits for women with PCOS. 

Zinc is an essential mineral that contributes towards normal blood testosterone levels which are frequently elevated in women with PCOS. Zinc is also needed for normal fertility and reproductive function and may have a positive effect on overall hormone levels and ovulation in women with PCOS. 

Molybdenum is a trace mineral that contributes towards the protection of DNA, proteins and fats from oxidative damage. As we know excessive oxidation impairs fertility, it is essential to consume enough antioxidant nutrients including molybdenum. Molybdenum is not a nutrient often discussed, yet it is essential for your health and for women with PCOS. 

N-acetyl l-cysteine is used by the body to make an enzyme called glutathione. Glutathione is the body’s major antioxidant enzyme that helps to protect cells from oxidative stress. Excess oxidative stress may impair fertility and menstrual regularity. Research suggests that reducing oxidative burden on the body and therefore taking NAC could improve fertility. Improving menstrual regularity is certainly a bonus for many women reading this, so we couldn't leave it out from our Poly Complete Support formula. 

To find out more about Yoppie’s condition supplements for PCOS & Endometriosis you can go here. Still got questions? Read our FAQs or ask our experts here. 

Why we selected the ingredients in our PCOS supplement

Stevia, also known by the name Stevia rebaudiana is a herb that is sweet in taste and is in fact 250 – 300 times sweeter than sugar meaning very little is needed in a product or baking to create a sweet taste. 

No calories - Stevia contains no carbohydrates, calories and makes a healthy replacement for sugar. Due to its zero-carbohydrate content, stevia is often used by people who wish to lose weight or control blood sugar levels including diabetics and those with insulin resistance. 

Does not spike blood sugar levels - Stevia does not spike blood sugar. Normal sugar rapidly spikes blood sugar levels which causes many issues for the body such as increased testosterone levels in women, inflammation, a decrease in vital nutrient stores including magnesium - a nutrient often found to be low in women with hormone imbalance. And as most people know, excess sugar consumption contributes towards insulin resistance which is a major problem in a large proportion of women with hormone imbalances and PCOS. As stevia does not cause an increase in blood sugar levels, all of these problems associated with sugar are avoided, and food and supplements can be enjoyed without the risk of being detrimental to the person consuming it. 

Useful for those who are overweight – Some research has been conducted into the benefits of stevia in people who are overweight. The research found that stevia given to the overweight and obese has a favorable effect on insulin resistance and satisfied the appetites of those people. 

May help reduce cholesterol levels – Cholesterol levels and insulin resistance often go hand in hand. Research suggests that stevia may reduce LDL (bad) cholesterol in individuals with raised cholesterol levels. 

Great for those with excess inflammation – Although the mechanisms are still under investigation, some initial research suggests that stevia may have anti-inflammatory properties and is therefore much more than just a sugar replacement. Inflammation is a problem in many health conditions and can be a causative factor in disease as well as a result of disease. Breaking the cycle of excess inflammation is essential for many conditions including PCOS.  

Some stevia-based sweeteners freely available on the market are mixed with artificial sweeteners which can be detrimental to health. So, if you plan on adding stevia into your baking, make sure you select a high quality one. Yoppie only uses the highest quality stevia free from artificial sweeteners and other contaminants, which creates a supplement that not only makes a delicious tasting supplement, but also allows you to enjoy it worry free. 

You can find out more about Yoppie’s Poly Complete support which targets the multiple symptoms of PCOS here. 

Stevia : the safe sugar alternative for women with PCOS.

PCOS: All the ways it affects your entire menstrual cycle

At Yoppie we like to think about the whooole menstrual cycle, not just the period. Sure, the bleed days are important - and a great indicator of menstrual health - but there’s so much more we can learn from the other stages in our cycle, so we’re exploring it all here on the blog. This time, the spotlight’s on PCOS - let’s take a look at how it affects your body at every stage of your cycle, and why this is important throughout the month. 

PCOS (polycystic ovary syndrome) is a common condition affecting hormone levels in people with periods. Those with PCOS produce higher levels of androgen hormones, which can cause all sorts of symptoms like irregular periods, fertility issues, hair growth on the face and body (known as hirsutism), hair loss on the head, and skin issues such as acne. Due to its association with insulin resistance, it also has ties to type 2 diabetes. 

The main issues found in people with PCOS are irregular periods due to a lack of ovulation, and polycystic ovaries, meaning ovaries that become enlarged and contain fluid-filled sacs known as follicles. This explains the name polycystic ovaries, although ironically these aren’t actually cysts. 

How does it affect the menstruation phase? 

One of the main symptoms of PCOS is irregular periods or missed periods so, for some, it can feel like you don’t have a regular menstruation phase (bleed) every month. For those who do, they may experience very light periods or much heavier bleeding depending on a number of factors. 

Heavy bleeding is often caused by lower levels of the hormone progesterone which is associated with PCOS. You’ll know if you have heavy bleeding if your periods last for 7 days or more and you lose more blood than the average person - more than 80ml would be considered heavy. You can still have regular periods with PCOS, but the more common symptom is very light periods, irregular ones, or no periods at all. 

Nothing of note happens in the follicular phase when you have PCOS, but if you get irregular periods then you may still experience a period or spotting throughout all phases of your cycle. There has been some research into whether or not a prolonged follicular phase affects the outcome of people with PCOS-related fertility issues going through ovulation induction (OI) or intrauterine insemination (IUI) and although no negative impacts were found, more research is needed to find out exactly how PCOS affects this phase. 

How does it affect the ovulation phase? 

PCOS does affect the fertility of some (but not all) people with the condition, which can make it difficult to get pregnant. In people with PCOS, ovaries may become enlarged and contain follicles that surround the eggs, which can lead to the ovaries failing to function regularly. 

Since ovulation happens when an egg is released from the ovary, sometimes this may not happen on cue because either the ovaries are affected directly by the follicles or there are not enough of the necessary hormones to ovulate. This failure to ovulate can result in more follicles developing, causing higher levels of androgens and further symptoms. 

When it comes to fertility, having PCOS may cause a lack of ovulation but that doesn’t mean you can’t get pregnant. Fertility issues in people with PCOS are thankfully very treatable and your doctor can discuss options that can increase your chances of conceiving. 

Again, PCOS tends to disrupt mostly the menstruation and ovulation phases of your cycle, but as we now know, symptoms can show up throughout the cycle so it’s possible for you to experience irregular periods or other symptoms during the luteal phase too. 

Studies suggest insulin resistance (very common in people with PCOS) may be the reason for low levels of the hormone progesterone during the luteal phase, which can also lead to symptoms. However, there are treatment options that can help balance this, such as metformin - you can read our blog on how metformin is used to treat PCOS, here. 

Since PCOS is a hormonal issue and hormones continue to fluctuate throughout the month, symptoms can (and often do) occur throughout the month too. Irregular periods are common with PCOS, but if this is something you experience do keep in mind that you don’t always have to put up with it - you can speak to your GP. 

If your symptoms or fertility issues are becoming frustrating, your doctor can advise on treatment options that can improve your symptoms and quality of life. Remember, PCOS is a very common and treatable condition so there’s no harm in reaching out to see if there are any options that might help. 

Fancy finding out what phase of your cycle you’re currently in? Our website has a short Learn Your Phase questionnaire to help you learn more about your cycle. 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 PCOS? You can ask over in our Full Stop FB group, or get in touch directly on IG at @itsyoppie - our team is always keen to find you the right answer. Don't forget that our personalised menstrual cycle subscription box can get organic tampons, PCOS Supplements, and much more delivered easily and regularly through your letterbox, to give you just a bit more peace of mind each cycle.

We work with exceptional specialists who ensure our PMS & condition supplements are formulated based on the latest research in women's nutrition. Shona Wilkinson is a registered nutritionist who has worked in the supplement industry for over 10 years and has extensive experience of supporting women’s health in clinics, supplementation advice and supplement formulation and development. We sat down with Shona to learn more : 

Can you talk us through the work you do and how you got into nutrition?

I was initially a lawyer then chose a totally different career. I firstly qualified as a personal trainer in a gym and then as a life coach.  I realised that nutrition was the missing link and then qualified as a Registered Nutritionist. I initially worked in a clinic but came more and more interested in supplementation.  I was lucky enough to get a job with one of the top London specialists in supplements where I built my knowledge. This led me to becoming an expert in supplement formulations and the retail of supplements. I travel to various countries to attend their trade shows to see any emerging trends and interesting new ingredients. I think it’s fair to say that I’m obsessed with supplements!

When did your interest in women's health in particular first spark?

I have always been interested in women’s health.  While working in the gym I would see women working out every day yet complaining that they can’t lose weight. Just making a few tweaks to their diet made a huge difference. Women’s health is complex and changes as we age – having to deal with PMS and then the menopause for example.  There is so much that can be done to help women though these changes with diet and supplementation.

 Can you talk us through some of your favourite foods or supplements and the benefits they have on our health?

I like supplements that are symptom and health condition led.  This way you can ensure that you are getting a good supply of the right nutrients for your condition.  This saves taking lots of individual supplements which can be more costly.  The synergistic effect of the nutrients working together can also outweigh the benefits of taking the nutrients separately. As far as food is concerned, you can’t go wrong with dark green leafy vegetables.  They are packed full of nutrients!

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 don't give their symptoms the attention they need?

 There is certainly an acceptance of pain and discomfort around menstrual health as if it's something we just have to accept and get on with.  It's almost as if it doesn’t occur to people that it can be any other way.  I believe that things are starting to change and there is an increased awareness that we can change and help the way our body deals with menstruation and its symptoms.  This is partly due to being able to actually talk about it!  For many years it has been a hidden subject that was not to be discussed and was thought to be inappropriate to talk about. Times are changing and now we are more comfortable to have this topic as a conversation.  Having an open conversation about symptoms and comparing them with each other makes us feel that we aren’t the only ones and that there are options to help us. It is important to listen to our bodies and notice changes and feelings. Being aware of your body can be one of the most valuable tools we can have to help deal with our health. 

How important do you believe the right ingredients and diet is in helping to support women's health?

 Our diet is vital for good health.  It is a way of delivering those essential nutrients to our body to help it work properly.  If we don’t eat correctly this can affect us almost immediately. I have seen many cases where someone changing their diet has transformed their life. Just a few small changes can make a huge difference to how we feel.  It is important to make sure that these changes are easy to adapt into your lifestyle and don’t restrict us too much.  We want to enjoy our food and introducing new foods into our diet can often be a revelation. Eat healthily but still enjoy your food!

What are some of the most common myths people tend to believe and come across when it comes to food and nutrition?

 We are inundated with advice on nutrition – mainly from people who aren’t qualified to give this advice!  It is also important to remember that what works for one person could be entirely wrong for another person. It is easy to overcomplicate nutrition.  Stick to the basics and don’t make it a topic of “good” and “bad” foods. We are constantly learning about nutrition and changing opinions.  For many years we were taught that fat was bad for us which we now know is incorrect. Calorie counting has been discredited frequently – you can’t say that a chocolate bar and a portion of mackerel are the same for our health just because their calorie content is similar! Only take advice from someone qualified to give it and if it can be personalised advice then that’s even better. 

Are there any other nutritionists or health experts that inspire you at the moment?

I love the fact that Dr Chatterjee is bringing awareness of health and nutrition to the general public. The exceptional nutritional knowledge and amazing cooking skills of Dale Pinnock make a great combination. To get advice from the nutritionist Mark Killick in a clinic environment is an absolute honour. 

What do you like to do on days off? How do you relax and unwind?

 I read – a lot!  I usually have about 3 books on the go at once - I then swap between them according to my mood.  I usually have a combination of a technical book for nutritional knowledge, an autobiography and then a trashy novel for relaxing and switching off!  I also enjoy running with my running club and weight training. 

What advice would you give to people who are keen to start educating themselves on nutrition?

Only take advice from people who are qualified to give it and keep it simple.  Start by making just a few small changes at a time otherwise it can become overwhelming.  You will be surprised how a few small changes can make such a difference to your health.  You can then build on this and make a few more changes but make sure you still enjoy your food!  You can of course do a short course if you would like. Many colleges offer this as a way for personal knowledge that will also help benefit your friends and family.

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 Yoppie expert : Nutritionist Shona Wilkinson

We’re done with just periods. Don’t get us wrong; we still love to talk about those bleed days, but we know there’s so much more to your menstrual cycle each month than just the period. From your follicular phase to your luteal phase and beyond, we’re looking at endometriosis, how it affects your body at every stage of your cycle, and why we should all be considering our menstrual health throughout the month. 

To summarise a pretty complicated issue; endometriosis is a condition where tissue similar to the tissue lining the inside of the uterus starts to grow outside the uterus, mainly on the ovaries, fallopian tubes, inside the pelvis and sometimes beyond. It’s the second most common gynaecological condition here in the UK, affecting an estimated 1.5 million people. 

Although endometriosis is known for its primary symptom - abdominal pain - it is also thought to impact the length of the menstrual cycle too, making the bleed last longer. People with endo may find their overall cycles become shorter too, with their next period starting sooner than the average 28-day cycle. 

How does endometriosis affect the menstruation phase? 

This phase is, for most people, when endometriosis has the biggest impact. Since the tissue growing outside the uterus reacts in the same way as the kind inside (thickening, then breaking down) this can cause anything from mild discomfort to severe pain, depending on the severity of your endo. This is because unlike tissue inside the uterus, it has nowhere to go when it breaks down. 

Many endo sufferers will experience longer-than-average periods, sometimes lasting more than 7 days, with spotting between periods also common. Periods can also be heavier than the average, and you may find you need to change pads or tampons after less than 2 hours. Endo symptoms are usually at their worst in the menstruation phase, and these can include:

Excessive menstrual cramps in the abdomen

Gastrointestinal issues like diarrhoea, constipation and nausea

How does endometriosis affect the follicular phase?

For some, endometriosis only produces symptoms and pain around the time of their period, but for others it doesn’t take a break! Regardless of where it grows in the body, endometrial tissue gets triggered by fluctuating hormones, and during the follicular phase, oestrogen is what causes it to react, specifically oestradiol. 

This hormone increases during the first two weeks of your cycle, which is what influences the thickening of the endometrium in normal, healthy tissue. Unfortunately it also causes the misplaced tissue outside the uterus to grow, thus causing endo pain.

How does endometriosis affect the ovulation phase? 

During the ovulation phase, people with endometriosis may experience some bleeding and pain, but the main issue during this phase is endo’s impact on fertility. Studies have found 30-50% of people with endometriosis are unable to get pregnant - there may be a few reasons for this. 

For a pregnancy to happen, the egg must first be released from the ovary, make its way down the fallopian tube, be fertilised by a sperm cell, fix itself to the lining of the uterus, and start to grow - a lot of steps for one little egg to get through, and endo can affect almost all of them. Endometriosis can affect the egg quality, scar the fallopian tubes, distort the anatomy of the pelvis and cause inflammation there, cause hormones to fluctuate and affect the environment of the egg, impair implantation of a pregnancy, and more. 

All of these possibilities make it more difficult for a person with endometriosis to become pregnant, but not impossible! So if you are trying to get pregnant, know that there are many options that can help - speak to your doctor to find out more. 

How does endometriosis affect the luteal phase? 

In the final phase of the cycle, pain sometimes begins before typical period cramps do, but again this depends, as your experience with endo won’t be the same as others with the condition. In the luteal phase, endometrial tissue begins to create microscopic glandular structures due to the introduction of progesterone, which can cause more endometrial tissue to grow, leading to bloating, pelvic discomfort, or pain before your next period.

But wait… if the tissue is triggered by hormones during the menstruation phase, why does it affect the rest of my cycle?

Good question! When endo causes endometriomas to form, this can lead to the formation of scar tissue and adhesions (bands of fibrous tissue) that can cause tissues and organs inside the pelvis to stick together - as you can imagine, this can cause a whole mess of pain! It can also lead to you developing symptoms throughout your cycle, not just during the bleed - although they do tend to get worse during your period. 

The best way to level out hormones and reduce some of the symptoms throughout the month is to start taking hormonal contraception in order to manage hormone levels. This can cause a reduction in oestrogen which can stop new lesions forming, and make any heavy, long periods lighter and more regular. Hello stress-free cycle! 

Want to know what phase you’re currently in? Head over to our website and take the short Learn Your Phase questionnaire to find out. We’re committed to helping you tackle the symptoms of every phase of your cycle, not just the bleed days. Whatever your symptoms or underlying conditions, we can help. And if you’ve got a question about endometriosis or the phases of your cycle, we’re all ears! Ask in our Full Stop FB group, or get in touch directly on IG at @itsyoppie - we’re always happy to help. 

How Does Endometriosis Affect Your Menstrual Cycle?

This week is BIG for me and for Yoppie. We are continuing our mission to support women on their menstrual healthcare journey as we launch two new condition targeted supplements, which we believe are some of the most comprehensive on the market. With millions of women suffering with menstrual health conditions every day, I thought it was important to share my journey…  

On the 14th of April my son Maxim turned 3 years old and those 3 years just flew by. Randomly it also took around 3 years to conceive Maxim, but those 36 months were by far the longest of my life. I remember every month wishing for that positive pregnancy test, yet every single month a negative test came back. For everyone that is on their baby journey, I am sure you can relate - you literally get addicted to using ovulation and pregnancy tests. On the last day of my cycle I would buy one of those “early” tests, wake up early in the morning and pee with the hope of it returning two lines. I already knew how I would surprise my husband, but that surprise plan was never needed. 

In late 2017, after 2 years into our pregnancy journey, I saw a gynaecologist to help get a better understanding of my fertility. He ran some hormone tests and a transvaginal ultrasound. We spoke about my history and I shared my cycle data from the various apps I was using at the time. He diagnosed me with polycystic ovary syndrome (PCOS) and prescribed me clomid. 

I had no idea what PCOS was and turned to google to learn about it. How come we always need to turn to “doctor google” when it comes to these things? After doing my own research it was clear to me that I had been experiencing PCOS symptoms for many years. 

I've been tracking my cycles for years, but never did the app tell me “your symptoms are telling us that you might have PCOS.. would you like to learn more about it?”

Millions of women suffer with menstrual health conditions

What was clear to me was that I was not alone! PCOS is a very common metabolic, hormone and reproductive disorder that affects 1 in 10 women. It is a disorder that can impact multiple aspects of our lives, not just fertility. During my research into PCOS I also discovered more about Endometriosis, a disorder that can take around 7.5 years to diagnose. 

Endometriosis is a chronic disease that is characterized by severe pain which can make everyday life miserable.  This pain is caused by inflammation and scarring from endometrial tissue similar to that in the womb growing elsewhere in the body.  This tissue breaks down and bleeds just like the lining of the womb during each menstrual cycle. What I didn’t know was how it affects other systems in the body such as immune health, digestive health and liver function. 

Fast forward to 2022, in a study we did here at Yoppie we found that over a quarter of women suffer from menstrual health issues, such as severe PMS symptoms, PCOS and Endometriosis having the most detrimental impact on social lives, our relationships and our professional lives. Worryingly, almost half (48%) stated that they hadn’t been able to get the medical help required with just 37% using additional resources such as supplements or Femtech platforms to better manage their menstrual health. 

Although we recognise there is no cure for these conditions, dietary changes and lifestyle choices as well as food supplementation, can help alleviate some symptoms. I am therefore excited to share with you our new range of supplements that target the multiple symptoms of PCOS & Endometriosis. They were born out of conversation, my personal experience with PCOS and the need for more accessible and researched solutions. With these products, I hope more people that suffer with these conditions will get a high quality supplement with ingredients backed by science, that have been carefully formulated by expert women’s health nutritionist, Shona Wilkinson.  These all-in-one symptom targeted solutions, we hope will make a difference to the lives of many.

We believe that turning to the contraceptive pill should not be the only way of managing hormonal imbalances or your menstrual health condition. We have challenged the norm, turned to science and innovation with these supplements and will continue to provide education and resources that aim to help make living with these conditions easier.

You can learn more about Yoppie's PCOS & Endometriosis condition supplements here. 

You can be an advocate of your own menstrual health and articles on these conditions on our scientifically checked Full Stop blog can be a good place to start. However, it is important to consult your doctor to identify what you’re suffering from, whether that’s Endometriosis, PCOS, or something else. Recording your symptoms should be the first step, followed by a trip to your GP to start the conversation.

Got a question about menstrual health conditions? 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 your organic tampons and supplements for PCOS or supplements for Endometriosis as you can get them delivered easily & regularly through your letterbox. 

Menstrual health condition support, finally.

Have you recently been diagnosed with PMDD, or think you should be? It remains a mysterious condition that not many people understand, so other than speaking to your GP it can be difficult to find the info you need to decide on the best treatment. Let’s take a look at what diagnosis looks like, and some treatment options you may like to try at home, from daily vitamins to better sleep and everything in between. Here we go…

PMDD stands for premenstrual dysphoric disorder, and is essentially a severe form of PMS (premenstrual syndrome) that encompasses a range of emotional and physical symptoms such as anxiety, depression, headaches, cramping, and more. Similarly to PMS, it tends to arrive in the week or two before your period, called the luteal phase of your menstrual cycle. 

While PMS symptoms are common, PMDD is less so. But the symptoms are much worse and can have a huge impact on daily life, making it difficult or impossible to work, have a normal social life, and maintain a healthy relationship. In extreme cases, it can lead to suicidal thoughts. 

Remember, if you are experiencing emotional distress or suicidal thoughts, Samaritans is available to help 24/7 by calling the number 116 123, or you can text SHOUT to 85258. Don’t keep it to yourself, talk to someone and make a plan to get the help you need. 

PMDD isn’t typically something you can ride out alone, so speaking to your doctor and getting the relevant diagnosis can start you on the path to feeling better and managing the symptoms each month. Although there is no specific medication or treatment for PMDD, your doctor may recommend the following to help ease symptoms: 

Anti-depressants like selective serotonin reuptake inhibitors (SSRI)

Regular therapy such as CBT (cognitive behavioural therapy)

Supplements like vitamin B6, calcium or magnesium 

One or several of these undertaken for a time and monitored by your doctor can help you feel better in the long term and handle the symptoms more effectively when they do arise. 

If you’d rather not add medications into the mix, there are a few lifestyle changes that are often recommended to people experiencing the worst symptoms of PMDD. These include:

Meditation or yoga - these activities can help lower anxiety levels in order to make other symptoms and daily routines more manageable, and even as little as 10 minutes a day can make a difference 

A regular exercise routine - the benefits of exercise can’t be overstated, and a regular routine of moving your body can improve physical symptoms and mood. One 2013 study found improvements in PMS symptoms can be seen within the first 8 weeks

Improving your sleep habits - it is well-documented in studies that people with PMDD suffer from a lack of sleep, so making a point of improving your sleep hygiene can have a big impact. This could mean making your room cooler in the evenings, taking an hour of screen-free time before bed, or showering in the evening (yes, this helps!)

Improving your diet - cutting out excess alcohol, caffeine and junk food with high salt, sugar and carbs can have as big an impact as introducing nutrient-rich foods into your diet. Spices like turmeric and saffron have been found to have mood-boosting properties, and eating plenty of fruits and veggies can also help. Make sure you get enough vitamin D in your diet and stick to whole foods as much as possible

Herbal remedies - many people around the world reach for herbal remedies such as evening primrose oil, ginkgo and St. John’s wort, and it doesn’t hurt to give these a try to see if they help your situation. You could also try one of Yoppie's own natural supplements, such as Mood Food, which can help reduce symptoms

Talking to people about your PMDD can feel daunting at first, as it’s difficult to explain and can sometimes be met with comments like ‘it’s just bad PMS’ when you know it’s a lot more than that. This anonymous quote on Mind.co.uk explains it very well:

"The best way to describe it is that, once a month, I pressed my own self-destruct button and literally let my (normally very happy and satisfying) life implode around me. Then when the dark thoughts lifted and cleared, I spent the next 2 weeks trying to pick up the pieces."

Carefully decide who in your life you want to open up to and start a conversation about it so they understand what you’re going through and can help you in the best way when those feelings start to come up. You shouldn’t need to feel embarrassed or have to justify what’s happening each month, so talking about it in advance can alleviate some of the guilt that tends to come when you have to cancel plans, and will make you feel much better long term.

Even if you choose to stick to natural remedies to improve your PMDD, you should speak to your doctor to discuss symptoms and check there is nothing underlying they need to know about. You don’t haved to take any of the medications or treatment options they recommend, but it’s always good to know about them so you can make an informed decision. 

Do you suffer from PMDD? We know it can be a difficult condition to live with as it’s still so poorly understood, so if you feel it would help to open up to others with their own menstrual cycle concerns, our Full Stop FB group is a great place to start. You can also reach out to us directly on Instagram at @itsyoppie. 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.

PMDD Treatment Options & Home Care Tips

Endometriosis and PCOS are two of our most-talked-about conditions here on the Full Stop blog. Since they have a few overlapping symptoms and can be difficult to diagnose, we thought it was about time we measured these two conditions up against each other to see what they have in common, how they differ, how to tell which one you have, and find out if it’s possible to have both at once. Here we go…  

What are the symptoms of endometriosis? 

Endometriosis is a condition where tissue similar to the kind lining the inside of the uterus starts to grow outside where it’s not supposed to, particularly on the ovaries, fallopian tubes and/or inside the pelvis. This tissue acts the same as the kind inside the uterus, so when your hormones go through the menstrual cycle each month, it thickens and breaks down. 

When this happens inside the uterus, it exits through the cervix (your period) and it’s no problem. But when it happens outside the uterus it has nowhere to go, so it sticks around and causes anything from mild discomfort to severe pain, as well as a host of other issues. 

PCOS stands for polycystic ovary syndrome, and it means the ovaries are producing an abnormal amount of androgen hormones. The name polycystic ovary syndrome is due to the small fluid-filled sacs (cysts) that form in the ovaries, causing symptoms like irregular periods, excess body hair (known as hirsutism), weight gain, acne or oily skin, baldness or thinning hair, fertility issues, and more. It has ties to type 2 diabetes as the majority of people with PCOS have insulin resistance. 

What do PCOS and Endometriosis have in common? 

A few things, actually! The overlapping symptoms of both endo and PCOS include heavy bleeding, bleeding between periods or irregular periods, pelvic pain, and difficulty getting pregnant. If you are experiencing these symptoms alone, it can be very difficult to differentiate between the two. 

Both are also common among people with periods; one 2018 study found that endometriosis affects 10-15% of people with periods, and as many as 70% of those with chronic pelvic pain. Similarly, PCOS was found in a 2017 study to affect around 5-20% of people with periods of childbearing age, and around 80% of people experiencing fertility issues. 

How are PCOS and Endometriosis different?

The main characteristics of both conditions are what give them away and stop them being mistaken for each other. The primary symptom of endometriosis is abdominal pain each month around the time of your period, while PCOS has a few visible tell-tale signs such as excess body hair growth and acne. Although these symptoms won’t affect everyone (making it a little harder to diagnose), in many cases they will be present in some form and this can indicate which condition you have. 

The causes of both conditions are also very different. Most people with PCOS are thought to have an insulin resistance problem, while the cause of endometriosis remains a bit of a mystery. One theory that’s thought to potentially cause both is inflammation, which has been linked to both conditions in various studies. 

Is it possible to have both endometriosis and PCOS at the same time? 

Yes, unfortunately so! Although it’s highly unfair, it does seem to be possible to suffer from both conditions at once. One 2015 study found people with PCOS are actually more likely to be diagnosed with endometriosis too, and a 2011 study found the high androgen levels and insulin in people with PCOS could increase levels of oestradiol (a type of oestrogen), which could increase the risk of endometriosis. 

How are PCOS and Endometriosis diagnosed? 

Whether or not your GP suspects which condition you have, they will likely do some tests to find out for sure. For both conditions, diagnosis often involves discussing your medical and family history, doing a pelvic exam to check for any growths, carrying out an imaging test like an ultrasound or MRI, and taking blood to find abnormal hormone levels or inflammatory markers. If endo is suspected, a procedure called a laparoscopy may be required, where a surgeon makes a small incision to check for and remove abnormal tissue growth.

Treatment of both conditions can be similar, but in some cases it can look very different. Treatments that may be offered in both cases include being put on birth control to regulate hormones, and lifestyle changes to ease symptoms such as getting into an exercise routine and sticking to a healthy, balanced diet. 

For endometriosis, you may be recommended to take pain medication or undergo surgical procedures to remove the affected tissue, while with PCOS you may be given medication to help specifically with hair loss, body hair growth, or acne symptoms. 

If you have the symptoms of either endometriosis or polycystic ovary syndrome, it’s definitely best to speak to your doctor, particularly if these symptoms are affecting your daily life. Even if they are not, ignoring either condition can cause worse symptoms and health issues down the line, so make sure you get checked and start the recommended treatment plan in order to stay as healthy as possible. 

Got a question about endometriosis or PCOS? 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 tampons and much more delivered easily and regularly through your letterbox, to help keep at least some of that uterus-related pain under control each month.

PCOS vs Endometriosis: Which Do You Have?

Period hasn’t shown up? Feeling a little nauseous? Super fatigued? Sometimes figuring out if you’re pregnant or just experiencing PMS symptoms can be difficult, so let’s decipher the signs by looking at the overlapping symptoms of pregnancy and PMS, how you can tell them apart, and what to do if you think you might be pregnant. 

Hold the phone! Whether you’re currently trying to get pregnant and you’re excited about the prospect, or you’re actively trying to avoid pregnancy and the thought is more than a little scary, let’s discuss what the actual signs of pregnancy are before we jump in because it’s not always like it is in the movies - we’re looking at you Katherine Heigl in Knocked Up! Common pregnancy symptoms include: 

A missed period (usually the earliest sign)

A very light period called implantation bleeding in the first few weeks of pregnancy 

Nausea or sickness, known as morning sickness, which often starts at around 4-6 weeks. Although it’s known as morning sickness, it can occur at any time

Tiredness that makes you feel anything from a little lethargic to full-blown exhausted, particularly in the first 12 weeks

Breast tenderness, soreness or changes including getting bigger, tingling, veins becoming more visible, and nipples darkening

Frequent urination, constipation or excess vaginal discharge

Unusual food cravings, avoiding foods you used to enjoy, having a strange taste in your mouth and a more sensitive sense of smell 

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