Wondering where all the magnesium hype came from? Don’t worry, we’re dedicating an entire blog post to this super supplement to find out what it is, all its body benefits, and how this miracle mineral could help you. Let’s go… 

You’ll find magnesium in the bones, muscles, and soft tissues of your body, and a little in your bloodstream, too. It’s a nutrient that keeps you healthy, as it is used in a whopping 600+ cellular reactions, for example, helping muscles contract. It’s so important that it actually helps stabilise our DNA... pretty crucial! 

We get it from eating the foods that naturally contain this magical mineral, such as nuts, seeds, green leafy vegetables, and more. But like with other minerals, we can become deficient in magnesium, and an estimated 68% of American adults don’t get their recommended daily intake. For those of us with a menstrual cycle, this can take its toll, as it is linked to our estrogen and progesterone levels.

Here’s what getting your recommended daily intake of magnesium could do for you: 

Reduce mental health related PMS symptoms

Research has found that decreased magnesium could be the cause of PMS symptoms, as it is essential for the brain's dopamine synthesis, and if unbalanced, can affect mood and lead to anxiety. Studies show that decreased circulating magnesium concentrations in the luteal phase can lead to PMS, and supplementing your magnesium could help reduce the effects of this. 

Plus, its incredible calming properties have been found to positively affect those who experience anxiety and stress, so if you find yourself particularly stressed out at a certain point in your cycle, magnesium could help with this. 

Reducing anxiety and getting us more ZZZs? Yes please. It is thought that taking magnesium supplements could improve your sleep quality by helping you relax and unwind at the end of the day. In one study, researchers found that participants taking a magnesium supplement every day reported falling asleep faster, and noticed an improvement in their quality of sleep. 

If you suffer from bad cramps during your menstrual cycle, magnesium could be your new best friend. It works to calm the physical symptoms of PMS by relaxing the smooth muscles of the uterus and reducing the prostaglandins that cause period pain. Pain killers like ibuprofen may not be a good long-term solution (you should discuss this with your GP if you rely on regular pain medication for period pain), so it may be worth trying a magnesium supplement out as a more natural alternative.  

For those who suffer from the dreaded menstrual migraines, a boost in magnesium could help you out, too. Studies have shown that decreased levels of magnesium may cause migraines, and one study found participants that reported migraines had significantly lower magnesium levels than those who didn’t. The findings? Taking a magnesium supplement or upping your magnesium-rich food intake could provide some relief from migraines. G’bye headaches! 

Help with menopause or perimenopause symptoms  

If you are desperate for some relief from those pesky hot flashes, then magnesium could be the answer. While more studies are needed in this area, one did find that magnesium supplements were an effective and safe way for breast cancer patients who could not take hormone replacements to find relief from hot flashes.

What’s more, it is thought that around 10–30% of postmenopausal women suffer from osteoporosis, meaning a gradual decline in bone density. Upping your magnesium intake could help decrease the progression of osteoporosis and keep bones healthy long-term. 

So… how do you increase your magnesium levels?

Good question! If you’re sold on the possibility that magnesium could help you have a calmer, more balanced menstrual cycle, then you’re probably wondering what foods you need to be eating to support healthy levels of magnesium. Luckily there are lots of scrumptious foods you can promptly add to your shopping list. 

If you’re a vegetable fan, then you may want to pick up spinach, edamame, potatoes (keep the skin on!), tamarind, okra, and if you’re at a reeeally fancy supermarket… prickly pear is also packed with magnesium - who knew?! 

Whole grain products like bran cereals, wheat germ and quinoa are magnesium-rich, and you can snack on seeds and nuts such as almonds and cashews to up your levels. Some other items to add to your basket include soy, cheese, cooked beans (black, lima, navy, pinto and chickpeas are ideal), yogurt, tempeh, tofu, and peanut butter. Stock up on these and you could start to feel the benefits in no time. 

… and if you want an easy way to get your magnesium fix

Yoppie’s up-and-coming supplement range wouldn’t be complete without one dedicated to this mighty mineral. Our Super Soother supplement features magnesium as one of 10 carefully chosen ingredients to help tackle every issue we’ve mentioned above, and much more! 

Are you curious about how magnesium could help with your menstrual cycle? Share in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period subscription box can get organic tampons (and much more, soon including supplements!) delivered easily and regularly through your letterbox, fully tailored to your menstrual care needs.

Magnesium Magic: How Magnesium Can Help Your Menstrual Cycle

Many a TV show has portrayed the pre-menstrual woman as a weepy, emotional mess who won’t listen to reason. *cue canned laughter* Sometimes this is spot on, but mostly, it doesn’t quite hit the mark when it comes to each person’s individual experience of PMS. 

In much the same way as society has spread tall tales of menstruation throughout history (menstruating women attract bears, kill crops and turn wine sour, don’t ya know...), even today we still make sweeping statements about the effects of PMS. Let’s tackle some myths:

PMS stands for premenstrual syndrome, and it typically presents itself as a fun collection of physical and emotional symptoms in the lead up to a period. These symptoms are caused by rising levels of the hormones estrogen and progesterone, and this tends to happen around the same time each month for most. In fact, PMS is thought to affect over 90% of us in one way or another - blimey! So why don’t we fully understand it yet? 

"I am either pms'ing or on my period. nothing else. That is my cycle." - Chrissy Teigen

Myth #1: Everyone with PMS gets the same fun symptoms 

If you’re lucky, PMS can look like general irritability and the occasional chuckle-worthy mood swing. If not, you may experience anything from severe anxiety to intense emotional outbursts. A picture of PMS has been painted in pop culture to make it seem like all we need is a hot water bottle and a hug, but in reality, PMS symptoms can be pretty dark for some people. 

Mood aside, there’s also a range of physical symptoms to consider, which differ for everyone and can even change month to month. Your premenstrual experience might include bloating, acne and constipation, while someone else’s could be sore boobs, extreme sweet tooth cravings and diarrhoea. 

Myth #2: Your partner should steer clear of you

Ah yes, this one remains the butt of many jokes; the myth that when you are experiencing PMS, you must be hard to handle, hard to live with and hard to make sense of, and therefore the best course of action is to avoid you altogether. Convenient, maybe. But not exactly practical if you live together. 

Whether you are someone who gets really needy and wants their partner around at all times, or you’re like this woman who wants to divorce her husband once a month, the answer is almost always... talk it out. Track your symptoms and how you feel at particular times of the month, and discuss them in advance with your partner so you know how best to address any mood swings if they do arise. 

Myth #3: Every thought and feeling you have can be blamed on PMS 

Whether it’s coming from someone else or it’s your own mind feeding you lies, the last thing you want when you’re stressed out with PMS is to think that your feelings are irrational and not valid, just because they coincide with your time of the month. Don’t dismiss any ideas or thoughts you have during this time as simply “the PMS talking”. That’s not always the case. 

Similarly, physical symptoms that occur during PMS don’t necessarily mean they are related. If you start to notice unusual symptoms before your period, don’t assume that the menstrual cycle is to blame, and always check with your GP if you are worried or experiencing symptoms that affect your daily life. 

You might experience food cravings or even compulsive eating along with PMS, and many people do thanks to changing hormone levels which cause us to seek out carbs and sweets. But did you know that chocolate cravings are actually thought to be caused by advertising and cultural exposure?

A 2017 study found that: “The perceived association between the menstrual cycle and chocolate craving appears to be transmitted largely implicitly, via broad exposure to U.S. media, history, and politics.” So next time you reach for that bar of Galaxy in the fridge, think about why you might be craving it.

Myth #5: You can’t do anything about it

Thankfully, if you experience PMS, there are things you can do to alleviate some of the symptoms, despite what you might think. It may seem that PMS is just something we have to live with on a monthly basis, but if it is affecting your daily life you may wish to speak to your GP about possible treatments. 

Anything from changes in hormonal birth control, to special diets, to supplements (hello Mood Food!) could help, so don’t be afraid to discuss your symptoms with a medical professional who can work with you to get you feeling your best. 

What PMS symptoms do you experience each month? And have you ever heard these myths? Share in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period subscription box can get organic tampons (and much more, soon including mood supplements!) delivered easily and regularly through your letterbox, which is one monthly load off your mind.

5 PMS & Mood Swing Myths We Need To Dispel

If you suffer from period bloating, we 100% feel you. Really, we do. The swollen belly, the constant expelling of air from every orifice, the impossible task of getting off the sofa… it’s all pretty common at certain times during your cycle. But what’s actually going on in there? We’re doing a deep dive on all things bloating; the cause, the feels, the ways to reduce it. Let’s go...

What is bloating? Like, what’s actually in there?

One thing people commonly mix up is the difference between bloating and water retention. They are often used interchangeably, but are in fact two separate things that can both happen in the week before your period. Premenstrual water retention is typically caused by hormone fluctuations, and diet can also play a role. Bloating of the period variety can be caused by hormones, but it presents as a gaseous feeling of increased pressure in the abdomen, even if there isn’t actually anything in there. 

Abdominal bloating can feel like your belly is full, or even swollen. It can feel tight, hard to the touch, and can be rather painful. You might also pass wind more than usual, frequently burp, or experience belly gurgles. For some people this will quickly pass and it won’t be an issue, while for others, it can interfere with daily life and cause them to avoid social situations. If this is the case for you, you should speak to your GP about it so they can provide possible remedies. 

Bloating happens when your hormone levels change before your period begins, specifically the hormones progesterone and estrogen. These changes can also cause the body to retain more water and salt, which adds to the feeling of bloating. According to the American Congress of Obstetricians and Gynecologists, 85% of people report physical symptoms related to their period. This could be cramping, acne, fatigue and others, but it also includes bloating. Symptoms can change month to month and as you get older, so don’t worry that you’ll be bloated every month until the end of time - the bloat may disappear as quickly as it appeared!

Most people who menstruate can experience bloating one or two days before their period begins. For some, it starts as much as five days before, and can affect everyday activities. One study done in 2011 found that people whose bodies retained the most water experienced worse bloating on the first day of their period. Once you start your period, bloating tends to dissipate and you may find some relief. 

Period bloating isn’t a nice feeling, so even if you know it’s going to disappear after your period comes, you may want to try a few tricks to lessen the impact. While you can’t always prevent bloating completely, there are some home remedies that can help:

Try reducing the sodium in your diet and limit processed foods: Anything with too much salt can cause bloating, and processed foods tend to have more of it. Try to incorporate healthier foods into your diet to ease the bloat monster, such as fruit, vegetables, whole grains, nuts, seeds, and more.

Drink lots of water: Getting enough hydration is always good for you, but more than ever on the days leading up to your period. By making sure you always have a full water bottle handy, you’re more likely to remember to drink plenty of fluids, and this can help alleviate bloating. There are different guides out there telling you how much water to drink each day, but sticking to 2 or 3 bottles will usually do the trick.

Avoid caffeine and alcohol: It is well known that alcohol and caffeine can contribute to bloating and other PMS symptoms, so limiting these or switching to water in the week leading up to your period can do wonders. 

Do some gentle exercise: It’s the last thing we want to do when suffering from PMS and bloating, but light exercise could make you feel better in the long run. A brisk walk or a short yoga session can really help. 

Try supplements: Our new Hormone Hero supplement (releasing soon!) is specifically designed to target the bloated, tired feeling that comes before your period. The 12 key, natural ingredients work to support the hormonal symptoms of PMS, including Activated Charcoal which contributes to the reduction of excessive intestinal gas accumulation. 

If your bloating is particularly bad, you may want to try a diuretic, which increases the production of urine, or speak to your GP about other options. 

Do you experience bad bloating around your period? We’d love to know how you manage it. Share in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period subscription box can get organic tampons (and much more, soon including bloating supplements!) delivered easily and regularly through your letterbox, which is one less worry to weigh you down.

Period Bloating: What's Going On?

There is unfortunately a lack of information out there when it comes to birth control options for trans and nonbinary people. If you have questions about which option is right for your body, whether you are taking hormones or not, it can feel overwhelming. While it’s always best to visit your doctor to discuss your options in detail, we’re answering the most common questions on the topic of hormones, birth control and fertility. Let’s take a look... 

What are the best birth control options for me? 

There are tons of birth control options out there, including pills, IUDs, implants, injections, rings, and condoms (internal and external). In any case, it’s always best to discuss your contraception options with a healthcare professional who can advise based on your personal medical history. Regardless of your gender identity, there may be some methods of contraception that are not safe to use due to underlying health conditions. 

You’ll find general information on birth control here, but this paper published in 2017 by the Faculty of Sexual and Reproductive Healthcare at the Royal College of Obstetricians and Gynaecologists has a list of specific birth control options, in relation to hormone therapies and surgeries, which may be helpful - read it here. 

Does hormone therapy protect against pregnancy?

There is a common misconception that trans and nonbinary people cannot become pregnant when taking hormone therapy, and therefore no longer need birth control.

It would seem that while research has been done on fertility preservation for trans individuals, there is a lack of information around pregnancy prevention and the contraceptive needs of trans and nonbinary people who were assigned female at birth. In fact, existing research shows many people falsely believe that because their hormone therapy makes them amenorrheic (stops their period) this means they cannot become pregnant. This is not the case, as the process of ovulation can still occur when amenorrheic. 

Hormone therapy can affect fertility, but it does not protect trans men and nonbinary people from pregnancy. Similarly, for trans and nonbinary people who were assigned male at birth, taking estrogen does not prevent the development of sperm in the testicles, so there could still be a risk of pregnancy. It’s also worth noting that in both cases, hormone therapy can decrease fertility but it should not be relied upon as a form of contraception. 

You may be interested in birth control for reasons other than preventing pregnancy. For those who menstruate and don't identify as female, having a monthly period can bring up issues with gender dysphoria. Gender dysphoria is when an individual feels a sense of unease due to a mismatch with their gender identity. For those who have a uterus but do not identify as female, they may feel more comfortable suppressing their menstruation to minimise those feelings. This can be done using various forms of birth control. 

It can sometimes take the trial of a few different types of birth control to find the one that works for your body and that will effectively suppress your period. It is best to discuss this with your doctor so they know your goal and can advise on the best options.  

Will birth control affect my hormone therapy?

If you are trans or nonbinary and taking hormone therapy, you may be wondering how your choice of birth control will affect this, if at all. Similarly, some worry that taking birth control that includes estrogen will make their body look more feminine or mess with their testosterone. This is rarely the case, however if you are concerned by this, there are non-hormonal and estrogen-free birth control options available. 

In many cases, hormonal birth control and hormone therapy can be used together, but there is still a chance that birth control may affect hormone therapy, so let your doctor know if you are taking both so they can be aware of dosage requirements and help you decide the best option. 

If you are trans or nonbinary and you are not undergoing hormone therapy, you may still be at risk of pregnancy. If any person has sex where there is a potential for egg and sperm to meet, pregnancy can occur. If pregnancy prevention is your goal, you may want to speak to your doctor about contraception options to avoid this. 

Can birth control be used in place of hormone therapy?

Hormone therapy can be a complex process requiring special care and supervision from a healthcare professional. Although birth control contains estrogen, it is not a suitable replacement for hormone therapy, and will not have the same effects as the estrogen found in birth control pills, as this is a different form and dose than what would typically be prescribed for hormone therapy. Also, birth control pills do not contain the anti-androgens that work to block the effects of testosterone on the body. 

Yes, hormone therapy can affect long-term fertility. Studies have shown that although some people who stop taking hormone therapy can become fertile again around 3-6 months after stopping, others may not regain fertility. The effects of hormone therapy on fertility are potentially reversible, but more research needs to be done in this area, as the long-term effects are not known. For this reason, discussing fertility preservation options with your doctor can be helpful. 

Want to know more about this topic or share your experiences? Drop a note into our private Facebook group or say hello on Insta @itsyoppie. Don't forget that our personalised period subscription box can get organic tampons, pads, liners (and more!) delivered easily and regularly through your letterbox, which is one less thing to worry about, wherever you're at.

Navigating Birth Control When You're Trans Or Nonbinary

Your menstrual cycle has a butterfly effect that impacts so many parts of your life. We’ve already covered how it can affect your sex life (read it here!), but what about everything else? From food habits, to relationships, here are a few more things to consider when it comes to your period and beyond. 

We’ve all succumbed to the call of the chocolate in the cupboard during our period! The craving struggle is real, and a 2016 study suggests food cravings come thanks to hormones, particularly the ones at play during the luteal phase. Not only do we often crave more food, but we crave specific foods due to hormones like leptin which affect taste sensitivity. This means we tend to lean towards the sugary, carby, salty variety. 

One study suggests that people eat more food per day in the 10 days after they ovulate, than during the 10 days before, and food cravings typically happen around 7-10 days before your period begins, just in time to run parallel with other PMS symptoms like changing bowel habits, headaches, acne, bloating and more. Great timing, hormones! All these things make you less likely to stick to a healthy diet, and instead, seek out comfort food in the name of making yourself feel better. 

Plan ahead by having healthy alternatives in the cupboards, and don’t be hard on yourself by denying cravings - remember your mental health is just as important. 

It’s perfectly safe to exercise during your period. If you lose a lot of blood each month then you may want to rest more, in order to let your body replenish before doing any strenuous exercise, but for the most part, being active is encouraged during your period. The problem is, most of us probably won’t feel like it. 

One study found people who exercised 3 days a week for at least 30 minutes had less menstrual pain than those who didn’t, so exercise during and before a period could actually reduce symptoms. It’s also been known to reduce fatigue and improve mood, so if you often find yourself suffering from low mood during certain points in your cycle, incorporating a little exercise can be a good thing. 

If you follow a training regime, you may wish to continue with this throughout the month, and of course there are no medical reasons to say you shouldn’t. However, you may notice your energy fluctuates during the month. If that’s the case, it’s best to work around this instead of powering through it. A great example of this in action is Chelsea Women’s Football Club, who in 2020, became the first team to tailor their training schedule around the players’ own menstrual cycles, and as a result, were able to improve performance and reduce injury rates - genius!

Don’t worry about sticking rigidly to your training schedule throughout your cycle. Switch it up and keep it gentle when you’re feeling less than your normal, active self. 

How your cycle impacts your… relationships 

Partners everywhere will be dying to weigh in on this one! If you get PMS and find yourself moody at times, then you may notice this affecting relationships with your significant other, friends, or family members in some way. Symptoms of PMS include everything from increased anxiety to low mood and depression to diminished self-esteem, so it’s no wonder this can spill over into your relationships, or even the person you are dating, if you are single. 

You’re not going crazy; it’s all in the hormones. Studies have found that our emotional and sexual attraction to a partner could change throughout the menstrual cycle, so if you find yourself intensely irritated by your other half, don’t worry about it! 

Understanding your pattern of emotions and anticipating the changes can help you figure out your feelings and pre-emptively avoid rifts in your relationships. 

How your cycle impacts your… work/career

Just as our cycle impacts everything else, it’s naturally going to have some effect on the place many of us spend half our life - our job. While some find it difficult to continue working as normal, others believe that learning about your own cycle and anticipating how you will feel at certain points can be hugely beneficial. It helps us preempt PMS symptoms and anything that will potentially impact our performance, but also maximise the times when we are more productive and efficient. 

By paying attention to our diet, exercise, and stress management, we can promote improved hormonal balance, and embrace those hormones rather than suppress them, to take more advantage of what they offer us. When it comes to productivity, hormonal fluctuations can make a big difference as they change your brain’s energy levels and functionality. This essentially means you should cut yourself some slack during the times you are experiencing PMS symptoms or bleeding, and focus on working hard during the times you have the most energy. 

Remember, if your period is impacting your daily life and preventing you from going to work or getting anything done, you should consult your GP to see if anything can be done to limit such severe symptoms.

There are many lifestyle factors affected by your menstrual cycle, and knowing what to eat, how to exercise, and how to navigate symptoms can be overwhelming. Yoppie is all about period care designed for real life (not just your TOTM), and we recently announced the exciting launch of our range of highly-targeted, symptom specific supplements that will help you be your best self through the full month. 

Do you find that your menstrual cycle affects any of the above areas of your life - positively or negatively? Chat to us over at our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period subscription box can get organic tampons, pads, liners (and more!) delivered easily and regularly through your letterbox. 

Beyond The Bleed: Why Your Cycle Impacts Life More Than You Think!

Premenstrual syndrome (PMS) can be bad enough, but if you also happen to have ADHD, you may experience worse symptoms than most thanks to fluctuating estrogen levels. Let’s take a closer look at why ADHD and PMS don’t mix well, what the symptoms are, and how to manage them long-term. But first...

Attention Deficit Hyperactivity Disorder (ADHD) is often thought to only affect children, but in fact, many people continue to manage this throughout their lives. ADHD is a condition that affects people's behaviour, making them seem restless, have difficulty concentrating, act impulsively, and sometimes have trouble sleeping. Most people are diagnosed when they are between 6 and 12 years old, and symptoms tend to improve with age, however adults can still experience issues throughout their lives, and for people with a menstrual cycle who suffer from PMS, symptoms can worsen.

How does estrogen affect people with ADHD? 

The main reason people with ADHD can experience worse symptoms at certain times during their cycle, is because of the hormone estrogen. Research has found that estrogen can stimulate certain populations of dopamine and serotonin receptors in the brain. When estrogen levels drop in the weeks before your period (or on the lead up to menopause), so too do the levels of these chemicals in the brain. Symptoms of ADHD are affected by a lot of the same chemicals, so people with ADHD can be more sensitive to estrogen, and their symptoms can intensify as hormones fluctuate throughout the month.

If you are someone who unfortunately suffers with intense PMS symptoms, or PMDD (premenstrual dysphoric disorder), as well as ADHD, this can cause a lot of extreme mood and behavioural symptoms that lead to stress, anxiety, irritability, dysphoria, and interferes with their functioning and relationships.

Who is most likely to experience these symptoms? 

Anyone who menstruates and has ADHD could find themselves at this cross-section of conditions and experiencing the aforementioned symptoms, however these can become worse at certain times due to life’s ever-changing hormones. Pregnancy, childbirth and menopause are key culprits, however many find that the biggest issues happen during puberty when hormones are constantly fluctuating. 

What are the symptoms of low estrogen and ADHD?

The mix of ADHD and low levels of estrogen can cause symptoms such as depression, anxiety, irritability and mood swings, confusion and memory issues, fatigue, and trouble sleeping. These may appear much the same as those found during PMS, however people with ADHD may find they experience a much more intense version of these symptoms, to a point where they find daily life difficult. 

Other more specific symptoms related to ADHD may intensify, such as feeling impulsive, or unable to concentrate and complete certain tasks. 1

If you are experiencing these issues, it’s important to remember that there are options, and your doctor can provide advice, rule out any other possible health concerns, and suggest possible treatments to help alleviate the symptoms of both conditions. This could include medications such as estrogen replacement, SSRIs, and more, so even if you feel that nothing can be done, this is often not the case. A doctor who is familiar with your ADHD diagnosis should be able to help you manage the symptoms. 

Coping with the symptoms of ADHD and PMS in daily life is no picnic, but as well as speaking to your doctor about therapies and medication options, there are things you can do day-to-day to help manage your symptoms. 

Keep a diary of your ADHD and PMS symptoms to find out when they are at their worst through the month. This can enable your doctor to set up a treatment plan, but can also help you plan ahead to take it easy when you expect to feel at your worst 

Discuss your symptoms and how you feel about them with a counsellor or therapist, who may be able to offer management strategies 

Learn and practice techniques like breathwork, meditation and yoga, to help reduce your stress levels 

Take good care of your physical health alongside your mental health; get plenty of sleep, eat healthy foods, exercise regularly, and avoid possible stimulants like caffeine and alcohol

ADHD and PMS can be a match made in awful! But understanding both, monitoring and respecting your symptoms when they arise, and speaking to your doctor about options can help you manage long-term. Be sure to speak to loved ones about what you’re experiencing so they can help you, and your doctor, so they can provide advice on treatment options. 

Do you suffer from both ADHD and PMS? We’d love to know your experience and how you manage your symptoms! Chat to us over at our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period subscription box can get organic tampons, pads, liners (and more) delivered easily and regularly through your letterbox. That's one less thing to worry about each month.

1. 	Roberts B, Eisenlohr-Moul T, Martel MM. Reproductive steroids and ADHD symptoms across the menstrual cycle. Psychoneuroendocrinology 2018; 88: 105–114.

2. 	Walsh S, Ismaili E, Naheed B, et al. Diagnosis, pathophysiology and management of premenstrual syndrome. Obstet Gynaecol 2015; 17: 99–104.

How Periods & PMS Can Affect ADHD & Similar Disorders

If you’ve ever experienced period cramps - the really bad ones - then you’ll know they’re no laughing matter. We’ve moaned on the sofa, we’ve cried in the bathroom at the office, we’ve tried to eat the pain away, and yet they just keep coming back month after month. 

Understanding what’s behind period pains can help you figure out what to do about them, and find the solutions that work best for your body. Let’s get to the bottom of cramps!

Period pain comes in many different forms for each person, and one of those is painful muscle cramps around the abdomen area. Sometimes these cramps can spread to other places too, like the lower back, thighs, and butt. Sometimes it will be felt as a sharp, intense spasm, at other times, a dull ache that can last for days.

If you’re wondering what’s happening inside, the menstrual cycle causes hormones to trigger the uterus to contract just like any other muscle in our body, and shed its uterine lining to remove any unfertilised eggs. This process can be uncomfortable and cause varying levels of pain for each person, hence, cramps. 

To top it off, while we’re aching from all the uterus cramping, we can also experience things like constipation, bloating, headaches, diarrhoea and more. It’s really a fun time. Whether you feel a sharp, poking pain, a mild stomach ache, or a throbbing discomfort in the bottom half of your body, it’s usually very normal and - though unpleasant - can be made better with a few at-home remedies. 

It doesn’t. It’s all normal and part of your monthly cycle, but in some cases cramps can become so painful they prevent people from leaving the house, or going about their daily life. If this happens to you, there could be something else going on that your doctor can help with, such as endometriosis, fibroids, or an STI (sexually transmitted infection).

You’ll also want to keep an eye out for cramps that worsen after the first few days of your period, or if you start experiencing intense cramps for the first time after the age of 25. Check with your GP if any of these apply to you. They may wish to do a pelvic exam to figure out what’s going on in there, but this is nothing to worry about. 

Now for some remedies! Most people know that painkillers or switching to hormonal birth control can lessen period symptoms for some people, and can be helpful. But if you’d rather start by making lifestyle changes and trying some at-home coping strategies, here are a few: 

Exercise regularly: Sitting on the sofa all day is fine too, but you will likely find that some light physical activity can ease menstrual cramps. Try a long walk or gentle jog. If you’re feeling up to it though, don’t be afraid to work out - there’s no reason you can’t work out as normal if you don’t overexert yourself.  

Heat it up: Heat tends to help make menstrual cramps feel better. Soak in a warm bath, or use a hot water bottle on your abdomen to soothe the pain. 

Try dietary supplements: Studies suggest vitamin E, omega-3 fatty acids, magnesium supplements and more, could reduce cramps. Yoppie will soon be introducing our own range of supplements to help combat menstrual woes, including one specifically designed to help cramps - so watch this space!

Reduce stress: Easier said than done! Emotional/psychological stress can increase the severity of menstrual cramps, so do what you can to relax, unwind and de-stress. 

Move and massage: A little yoga can go a long way - this video shares some great postures for easing period cramps. Some people also find comfort in massaging the abdomen lightly, or other therapies like reflexology. 

Change your diet: All that junk food that makes you feel better mentally in the short term, isn’t helping you physically. Avoid foods that may upset your stomach alongside cramps, like spicy foods, caffeine-rich drinks, lactose, greasy foods, salt, alcohol, and more. Instead, try mint or ginger tea and drink lots of water to feel better.  

Have sex: Or masturbate. Studies actually show that having an orgasm can help offer some relief for period pain and cramps. Oh go on then...

Quit smoking: Research suggests that those who smoke more could be at risk of worse period cramps, so try cutting back to feel the benefits each month. 

Good question! With so many different symptoms, intensities and durations of periods, plus the fact that everyone experiences different levels of pain, not all of the above advice will work for you. Figuring out your own personal cycle is the key to discovering what your body responds to long term, and the best way to do this is often a period tracker or period diary. 

Start noting down your symptoms each day to find out when your cramps are at their worst, then implement some of the changes above and record the ones that seem to be working, as well as those that don’t. Eventually you will start to see patterns emerge, and when you find a solution that positively affects your cramps, you can proactively use this as a method of pain management going forward. 

Do you get intense period cramps? Keen to know more about our new supplements coming up? Reach out in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period subscription box can get organic tampons (and much more, soon including PMS supplements!) delivered easily and regularly through your letterbox - that'll take a bit of that stress off your plate.

Menstrual Cramps 101: Soothing Period Pains

No, you don’t need a yoni egg to keep your vagina healthy! But understanding what your vagina needs before and after sex could make the experience more comfortable, pleasurable, and safe. In the heat of passion it’s easy to forget, but vaginal health is important, so here’s what you should be doing before, during and after sex to ensure your vagina doesn’t hate you. 

In many cases, lube can be a practical addition to sex if you need a little more slide-y slide down there, not to mention lots of people like it because it feels great. Lube is easily available in shops and online, but you may find that the ingredients don’t always agree with you, such as scents and flavourings. 

One ingredient that may pose a problem is glycerin, which is added to give lube that long-lasting moist feeling. Unfortunately it can also be a culprit for bacteria growth in the vagina. You’ll also want to keep an eye out for petroleum products, which affect the vagina’s natural pH level - fine in the moment, but you could end up paying for it later. Check the label for the ingredients in your lube, and if you need to, opt for a lube with more natural, body-safe ingredients that are less likely to cause irritation. 

It’s been drummed into us from our school days, but in the throws of passion it can be easy to forget to use a condom. Whether your concern is unplanned pregnancy or contracting a sexually transmitted infection (STI), using a condom is the only way to prevent both. Other forms of birth control can help prevent pregnancy but will not protect you against STIs if you are having penetrative sex, so don’t be afraid to have the conversation with your partner about your sexual histories, and discuss using condoms to help keep your vagina healthy! 

Be safe when moving from anal to vaginal sex 

There’s not much you need to remember about keeping your vagina healthy while you’re in the middle of sex - just do your thing and enjoy! However, if you choose to have anal sex, it is advisable to change the condom before moving from the anus to the vagina. This is because bacteria in the anus doesn’t belong in the reproductive tract, and can lead to issues such as UTIs or bacterial vaginosis, which often takes longer to treat if it is introduced by bacteria that does not originate in the vagina. Sorry to spoil the fun, but it’s a commonly forgotten yet important tip! 

Picture it; a super passionate love scene in a film, the romp is over, and someone says… “I’m just gonna nip for a wee!” You definitely don’t see that sort of thing in movies, but in real life, you may find yourself needing to use the bathroom soon after sex. And if you don’t, you should still go. It’s actually quite important to urinate soon after you have penetrative sex, because during sex, bacteria can make its way from the genitals to the urethra, and can cause a UTI. 

By weeing after sex, you are flushing the bacteria out of the urethra, which can prevent any issues later on. We’re not talking immediately after the deed is done, but within around 30 minutes should do the trick. Keep in mind that females are up to 30x more likely to get a UTI than males, so even if your partner doesn’t fancy getting up to go to the loo, you still should. 

Sometimes the vagina can feel a bit icky after sex, and some people like to ‘douche’ afterwards to feel cleaner, or because they believe it is the best way to clean inside and remove any unwanted semen if they have had unprotected sex. Douching can mean different things to different people, but generally it involves spraying water into the vagina, or even a mix of water and other ingredients or cleaning products like soap. 

Put. Down. The. Shower-head. Douching, whether it’s a high-pressure shower situation or a less intense method, is never the way to a clean vagina. The inside of your vagina is actually self-cleaning, and doesn’t need any help. Douching is associated with an increased risk of many health conditions, like bacterial vaginosis, pelvic inflammatory disease, endometriosis, and even pregnancy complications. 

One study published in the Journal of Women’s Health even found that women who clean their vaginal canal have heightened concentrations of potentially harmful chemicals in their blood. Embrace the self-cleaning nature of your vagina and let it do its thing. It’s got this! 

With the inside taken care of, you may still want to clean the outside of your vagina after sex, and that’s fine. Showering isn’t necessary from a vaginal health perspective, but feel free to do it if you want. Alternatively, a simple wipe-down will do. The best thing for this is unscented baby wipes, and remember - don’t worry about the inside, just stick to the outside, so the vulva, labia, and surrounding areas. You know, like a festival-style shower! 

And voila! Clean and healthy vagina. Got a question about vaginal health? Chat to us over at our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period subscription box can get organic tampons, pads, liners (and more) delivered easily and regularly through your letterbox. That leaves you more time to think about...other things.

Pre And Post Sex Vaginal Health Essentials

Ah yes, the clitoris! Rarely discussed, barely researched, and somewhat of an enigma. You might think the clitoris is just that little knobbly bit above the opening of your vagina, but it’s so much more than that. According to Scientific American, the clitoris is a bit like an iceberg, with around 90% of its mass thought to be below the surface. There are clitoral bulbs inside, arms that reach as far as 9cm into the pelvis, and an estimated 8,000 nerve endings, which FYI, is 2-3 times as many as the penis has. Let’s take a closer look at this majestic organ! 

You may have heard it referred to as the clit, the bean, the button, or if you’re from the 1500s, the devil’s teat. Charming. Nobody knew much about the clitoris in the old days, as most research on reproductive organs was conducted on the penis. Nowadays we know the clitoris is made up of two ‘corpora cavernosa’, which function as erectile tissue, just like you would find in the penis. It is covered by thin skin and a hood, and packed with sensory nerves and receptors. The clitoris starts off small, and grows larger during puberty. When a person is sexually aroused, it becomes engorged, similar to the penis.

Everyone’s vulva looks different, so you may want to get up close with a hand mirror to explore your own, however as a general rule, there’s usually a flap of skin above the labia, called the clitoral hood. It’s basically a bit of skin that folds over to protect the clitoris (Shall I compare thee to a penis? Kind of like a foreskin). A lot of women worry that their clitoral hood looks ‘weird’ in some way. Maybe it seems too big, too long, or something else, but the fact of the matter is the clitoral hood can be absolutely any shape, size and colour, so don’t worry that yours isn’t ‘normal’ - it is. If you’re really worried, a visit to your GP or GUM clinic should put your mind at ease. 

If you have insecurities about your clitoral hood, you may find our interview with vulva cast artist Lydia Reeves interesting - read it here!

The word ‘vulva’ encompasses all of the external female genital organs, including the labia minora, which form an oval shape around the vagina, and the labia majora, which form the outer part of the oval (the bit where pubic hair grows). You’ll find the clitoris at the point where the labia majora meet, near the pubic bone. If you find yourself playing hide and seek with your clitoris, that’s OK. Sometimes it can take a while to become comfortable and knowledgeable about your own vulva. Go forth and explore!

How do you stimulate the clitoris to have an orgasm? 

Ah, the big question! The road to orgasm is just one of those things that’s incredibly personal to each person. Everyone has different things that stimulate their erogenous zones, different wants and desires, different things that ‘get you off’. It comes down to learning about your body, and doing some experimenting if you feel comfortable. 

Don’t skip the foreplay! If you are with a partner, you may want to start with some kissing and general mood-setting 

Use whatever feels good to you - fingers, sex toys, lube, a vibrator, or even a shower head (stimulation only... don’t spray water into the vagina!)

Start by working on the area around the clitoris, as the build-up can be part of it

Experiment with pressure and speed, and take your time 

It’s all about what feels good to you, so experiment with your body and find what works. 

What if you can’t have a clitoral orgasm? 

For most, even if it takes a while to figure out what works for you, an orgasm is achievable, but there is such a thing as anorgasmia, which is the medical term for when someone has regular difficulty reaching orgasm. There’s no need to worry about a lack of orgasms in a medical sense, but it can be both frustrating for the person and cause strain on a sexual relationship with a partner. 

According to the NHS, around 10% of women have never had an orgasm, either with a partner or during masturbation, so you’re not alone. Reasons why this might be happening include; worrying during sex, past sexual trauma, hormonal changes, or medications - for example, some antidepressants can affect the ability to achieve arousal or orgasm. If you are unable to reach orgasm, don’t be afraid to find out why. Speak to a medical professional who can advise on the best course of action. 

There is so much still unknown about the clitoris, but getting to know your own is important. Why? Well we couldn’t have put it better than Maria Røsok in this TED Talk called ‘The unknown greatness of the clitoris’. She says:

“We know that good and mature sexual health is a roadmap to good mental and physical health, not to mention all the joy and pleasure it brings.”

Curious about the clitoris? If we don’t have the answer, we’ll consult the clit-erature and get back to you! Chat to us over at our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period subscription box can get organic tampons, pads, liners (and more) delivered easily and regularly through your letterbox. That leaves you more time to think about...other things.

Clit-ical Analysis: Everything You Need To Know About The Clitoris

If you’re wondering what this pelvic floor thing is that everyone’s talking about, you’re in the right place. Here we’re breaking down what the pelvic floor actually is, how to keep it strong, and why we need to ignore the cultural messaging that tells us ‘keeping it tight’ down there is the only way to keep the pleasure in sex (it’s not). Let’s dive in! 

Your pelvic floor is a group of muscles and ligaments that support the uterus, bladder and bowel inside your pelvis. Keeping those muscles tight will ensure those organs sit where they’re supposed to sit. You will be able to feel your pelvic floor muscles in action if you try stopping the flow of urine when peeing (although don’t do this often as it can stress your bladder!). 

How do I know if my pelvic floor muscles are weak?

The signs of an issue with the pelvic floor muscles include needing to use the bathroom suddenly or constantly, accidental urine leaks when exercising, coughing or even laughing, accidentally passing wind, pain during sex or pain in the pelvic area, or in rarer cases, a prolapse (when one or more organs in the pelvis move down from their normal position and bulge into the vagina). Generally, if you are having trouble holding your urine throughout the day, or experience accidental leaks, your pelvic floor muscles may be weaker.

Why should I care about my pelvic floor muscles?

The short answer is, if they’re healthy and doing their job, you don’t really need to care about them at all. There are unfortunately many societal myths that suggest the tightness of your vagina is directly related to sexual pleasure for both you and your partner, and many products and even surgeries are advertised to help achieve ‘the perfect vagina’, which of course, doesn’t exist. Pleasure during sex is rarely entirely down to how tight someone’s vagina is, so you shouldn’t feel ashamed or embarrassed by this. 

Most people find that weak pelvic floor muscles only become a problem later in life or after childbirth, but if you do experience issues, don’t be afraid to speak to your GP for advice and possible treatment options. Many feel that as they get older or after they have had children this is something they simply need to live with, but that’s not always the case. 

If you are experiencing weak pelvic floor muscles, or you’re worried about them in future, you’ll be pleased to know that just like other muscles in the body, your pelvic floor muscles can be worked out, too - anyone else imagining a gym for your vagina? No? Just us?

Let’s get into the exercises you can do to help strengthen your pelvic floor. One such exercise many people love to do (and many TV shows love to reference) is the Kegel exercise. The great thing about doing Kegels is that you can pretty much do them any time, any place, and the people around you will be none the wiser. 

To do this, engage your pelvic floor muscles (remember holding your urine stream mid-flow? Them's the ones!) and hold for 5-10 seconds, then release. While you’re holding, try not to hold your breath or tighten your stomach muscles. Repeat this another 5-10 times, and do this a few times each day. There’s really nothing to it, and if you’re worried you’ll forget, there are tons of apps that will discreetly remind you at regular intervals. 

What other exercises can I do for my pelvic floor? 

Aside from Kegels, simply doing some strength training on the muscles in the lower half of your body can help. Things like squats and some yoga poses can help target the area and keep you generally healthy. If you want some more pelvic floor strengthening exercises to try, here are 5 easy poses. 

Age is just a number, but try telling that to your pelvic floor muscles! They have a habit of relaxing over the years, and while everyone’s experience of this will be different (there are plenty of post-menopausal women with healthy pelvic floors!), in general it is known that your muscles change as you age. 

In your 20s, the pelvic floor is at its prime. Some women even find theirs can be too tight during intercourse or when inserting a tampon. It is during this time that women’s pelvic floor muscles tend to bounce back from childbirth easier. In your 30s, a slight decrease in pelvic floor strength can occur, and if you give birth in your 30s, things could take slightly longer to heal than in your 20s. 

In your 40s, decreases in estrogen lead to a decreased blood supply to the vagina, which can cause physical and aesthetic changes to your vagina, and you may experience more strain on the pelvic floor muscles. If you are aged 50 and up, you may experience further weakening of the pelvic floor muscles, but in all cases it’s important to know there are many options to help relieve some of the symptoms and even re-strengthen the muscles, such as medications, pessaries, physical therapy, and more. 

If weak pelvic floor muscles are affecting your daily life, speak to your doctor to see what options you have. Got questions about pelvic floor muscles? Head on over to our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period subscription box can get organic tampons, pads, liners (and more) delivered easily and regularly through your letterbox. That's one less thing to need to tense up about.

Vaginal Tightness: Everything You Need To Know About The Pelvic Floor

In the words of Def Leppard, pour some sugar on meeeeee. Except maybe when menstruating? If you have blood sugar issues, experience hypoglycemia or suffer from diabetes, then you may have noticed fluctuations during your menstrual cycle thanks to constantly changing hormone levels. These changes can be difficult to manage in themselves, never mind the added stress of sensitivity to insulin.

If you suffer from diabetes and your hormones seem unpredictable, trying to manage your blood sugar alongside this can be challenging. One solution won’t suit everyone, but here are a few things you might want to know about this frustrating but important topic...

How is blood sugar connected to your period?

It’s all about those pesky hormones. Oestrogen and progesterone control both your menstrual cycle and your blood glucose, so when you experience fluctuations in your blood sugar levels it can often be attributed to a certain point in your monthly cycle. When oestrogen and progesterone are at their highest level, they affect insulin, which is also a hormone.1 This can cause your blood glucose to rise if your body becomes more resistant to the effects of insulin.

You may not notice a difference, or you might be one of the unlucky ones who experience slight rises in blood glucose and get all the symptoms to match, like increased thirst, frequent urination, fatigue, tummy pain, and more. There is no one-size-fits-all answer here - everyone has a different experience.

If you suffer from either type 1 or type 2 diabetes, you may experience much more noticeable and significant changes in your blood sugar before and during your period.2 This can include a difference in energy levels, libido, appetite and mood, so understanding how this bodily system operates can help you manage it with relative ease in the long term.

Top tip: If you are diabetic, you may find it useful to record your blood glucose results alongside tracking your menstrual cycle to identify patterns.

How does each point in your cycle affect blood sugar? 

Diabetic or not, the menstrual cycle is entirely different for each person and can vary by month. However, On Track Diabetes offers a rough guide to what’s happening to your blood sugar in relation to your menstrual cycle.

They explain that there are 4 primary hormones affecting the menstrual cycle; oestrogen, progesterone, Luteinizing Hormone (LH) and Follicle Stimulating Hormone (FSH).

Each hormone affects blood sugar and sensitivity to insulin differently. Let’s look at the whole cycle, starting with the first day of your period. 2

Day 1-10: Hello period! You may experience higher blood sugars and insulin resistance on the first day, but insulin sensitivity should revert back to normal for the rest of your period, and a few days after it ends.

Day 11 - 14: You’re ovulating, so you may experience higher (and somewhat erratic) blood sugar levels and insulin resistance once again. When your body is prepping to release an egg, the levels of LH, FSH and oestrogen all rise, which can cause a spike in your blood sugar lasting 2-3 days, max.

Day 15 - 20: The roller coaster that is your blood sugar level drops closer to its typical level for a few days.

Day 21 - 28: … and up we go again! This is the point in your cycle, known as the mid-luteal phase, where you’re more likely to experience significant insulin resistance and higher blood sugar levels in the days before you start your next period. And then the cycle begins all over again!

Managing blood glucose levels alongside your cycle

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