There are a million different diets out there, but one that has risen to prominence in recent years is the gluten-free diet. Gluten is the name for proteins found in wheat, rye and barley, and they help foods keep their shape by acting as a glue to hold them together.

Many people with coeliac disease or gluten intolerances will look out for the GF symbol next to a dish on the menu in a restaurant, but some like to follow this diet for a range of other health reasons, for example, they believe it can help improve general health, encourage weight loss, increase energy, and more (although these claims are currently unproven). 

Let’s find out whether or not a gluten-free diet could benefit your menstrual cycle...

Firstly, how is gluten connected to hormones?

It turns out the two are way more connected than you might think. Even if you’re not allergic to or intolerant to gluten, you could be sensitive to it and not realise. There are actually several hormone-related health problems linked to gluten sensitivity, from arthritis to nutritional anaemias to mental health problems and more. 

Any gluten intolerance can put stress on the adrenal glands due to an inflammatory response in the digestive tract. If this happens on occasion it likely won’t interfere with the adrenals’ ability to function normally, but if you are sensitive to gluten, this inflammation can happen every time you eat in, and so the adrenals are constantly stressed. Since the adrenals are responsible for making the basic building block sex hormones - DHEA, estrogen, testosterone and progesterone - it means an imbalance here can lead to issues with PMS, anxiety and more. 

Can gluten sensitivity really affect your period? 

In short? Maybe. There have been more than a few anecdotal accounts of people suffering from very painful menstruation symptoms like cramps, that either improved or disappeared after they were diagnosed with coeliac disease and began a gluten-free diet. 

Of course, being sensitive to gluten is definitely not the same as having coeliac disease, and there isn’t enough legitimate research yet to support any connection, but some naturopathic professionals believe a gluten-free diet could improve period-related symptoms and decrease pain during menstruation. If you experience painful periods and are sensitive to gluten, it may be a good idea to ask your GP about trying out a gluten-free diet and monitoring the results to see if it helps. 

There have been some links made between endometriosis and coeliac disease, so it’s not out of the question to consider a gluten-free diet to help with endo symptoms. Endometriosis is a condition where uterine cells grow outside the uterus, causing pelvic pain, heavy periods, pain during sex and more. A 2012 study found that long-term adoption of a gluten-free diet could help reduce endometriosis symptoms, with the symptoms easing after around 12 months of the diet. 

Unfortunately there hasn’t been quite enough research carried out on the links between endometriosis and gluten yet, but some limited studies, along with anecdotal reports from those who suffer from coeliac disease, seem to show that endo may be more common in those with coeliac disease than in the general population. A 2009 study found that coeliac disease was 4x more common in women with endometriosis, so it’s no wonder we’re all thinking it… could gluten be causing more havoc to our cycles than we think?

Currently, there just hasn’t been enough solid research conducted to find any definitive connections between gluten sensitivity and menstrual cycle issues. But would you be wrong to believe in the possibility of a link? Absolutely not.  

If you struggle with a difficult menstrual cycle, PMS symptoms, or you have endometriosis, then you may wish to try cutting down on your gluten intake (or removing it from your diet altogether) as this could make a difference - it’s all about trial and error, as each individual person is different. 

If you’re interested in trying a gluten free diet to improve period-related symptoms, we would suggest speaking to a nutritionist or your healthcare provider first to get their advice, and to try going gluten-free for several weeks to make sure you are seeing the full potential benefits - the standard elimination diet is between 4 and 8 weeks, so try to stick to this to see if it works for you. 

How to start cutting out gluten from your diet

Since a gluten-free diet has become more normalised in recent years, many new brands have popped up in shops, and there are typically gluten-free options on most menus, too. Here are our top tips for making the switch: 

Locate the gluten-free section in your local supermarket (most shops have one) and get acquainted with the selection there 

Incorporate naturally gluten-free grains like quinoa and brown rice into your meals

Snack on more naturally gluten-free fruits and vegetables 

Look for whole foods whenever possible, and avoid processed or packaged foods that usually contain gluten 

Opt for gluten-free beverages like water, coffee or tea (but remember that just because a food is gluten-free, that doesn’t mean there won’t be any unhealthy ingredients in it; check those labels!)

Have you tried a gluten-free diet to help with your menstrual cycle? We’d love to know if it worked for you. Shout out in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period box can get organic tampons, supplements for bloating, and more, delivered easily and regularly through your letterbox - that's one less thing to worry about each month.

This article was fact-checked by Yoppie’s nutritionist Shona Wilkinson.

Can Going Gluten-Light (Or Gluten-Free) Help Your Cycle?

If you are affected by coeliac disease, you may be wondering how the condition relates to your menstrual cycle. Does it affect your period? Does it cause PMS to flare up? We’re answering all your questions here. Let’s go…

If you’re reading this blog, we’re guessing you already know at least a little about coeliac disease. Maybe you suffer from it yourself, you know someone who does, or you’ve discovered that your body is somewhat gluten intolerant (as opposed to allergic) - whatever your reasons for being here, let’s start with a quick overview of what this disease actually is. 

Coeliac disease is an autoimmune condition where the immune system essentially “attacks” its own tissues when gluten is consumed. It can damage the small intestine and make it so that you are unable to absorb nutrients. This can cause many different symptoms like diarrhoea, pain in the abdomen, and excessive bloating.

It’s not, for most of us. But for someone with coeliac disease, gluten causes a reaction in the body. It’s a protein found in wheat, barley and rye, and these are typically found in foods like pasta, bread, cereal, and a lot of ready meals and snacks. 

According to Coeliac.org.uk, approximately 1 in 100 people (that’s hundreds of thousands here in the UK) suffer with coeliac disease, and an estimated half a million struggle with unexplained symptoms that could relate to coeliac. 

If you suffer from coeliac disease and have experienced the symptoms that come with eating gluten, you’ll know that they vary for each person and can also differ in intensity. Some of the most common symptoms that arise from eating foods containing gluten are; 

Fatigue as a result of lack of nutrients from food

How can coeliac disease affect your period?

OK, on to the period-y stuff. It may not seem like the two would be related, but there are undoubtedly connections between this disease and the menstrual cycle. 

Studies have found those with coeliac disease reported period-related issues like irregular and light periods, spotting, and sometimes very heavy or even painful periods.

It is thought that undiagnosed coeliac disease could cause skipped periods, otherwise known as amenorrhea, due to the consumption of gluten. In rare cases, this can also lead to young people getting their first period later than they normally would. It’s for this reason that some doctors will test people with amenorrhea for coeliac disease. The good news is once a diagnosis of coeliac disease has been reached, a gluten-free diet can be implemented to get that menstruation back to normal function. 

Can a gluten-free diet reduce period pain?

If a gluten-free diet can help regulate the cycles of people with coeliac disease, it would be fair to assume that perhaps removing gluten from your diet (even if you don’t suffer from coeliac) could help with any period issues you have, right?

Well, there isn’t much research on how this diet change affects menstrual pain, but one study on reproductive issues in women with coeliac disease found that almost half reported period pain before being diagnosed, while only 32% of non-coeliac sufferers reported this. In other words, those with coeliac who were eating gluten had more period pain than those without coeliac. The study didn’t cover whether or not a gluten-free diet could improve menstrual cramps in general, but anecdotal evidence has suggested eating a gluten-free diet could be helpful for those with extremely painful periods. Well that’s… something? 

Interestingly, associations have been made between coeliac disease and fertility issues. Studies have found that the possibility of someone having coeliac is rarely taken into account when fertility is in question. In fact, it’s estimated that approximately 7.4-14% of women in the US have fertility issues, and when hormonal and anatomical causes are ruled out, an estimated 15% of these fertility issues are attributed to unexplained factors. 

We’re talking about issues like amenorrhea, menstrual irregularities, and iron deficiency, but sometimes there are no symptoms at all, meaning there’s a chance the problem could be undiagnosed coeliac disease. In fact, studies show that coeliac disease may affect as many as 4-8% of women with unexplained fertility problems.

It’s also been suggested that those with coeliac disease could be fertile for a shorter period of time than those without, as they may begin menstruation later and experience an earlier menopause. This is often due to altered hormonal levels or the lower BMI associated with a lack of absorbed nutrients. 

At the end of the day, coeliac disease does not appear to pose a greater risk to fertility when treated, so if this is a concern to you, visit your GP to discuss your options. Also, if you have not been diagnosed with coeliac disease but you have experienced some of the symptoms mentioned above, it’s worth asking your GP to check if there could be a connection. 

Have you got a question about how coeliac disease can affect your cycle? We’re all ears! Shout out in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period box can get organic tampons, PMS supplements and more delivered easily and regularly through your letterbox, so you can give a period regime change a go before worrying about cutting all that pasta and bread on the reg!

Coelic Disease & Your Menstrual Cycle

Got questions about ovarian cancer? You’re in the right place. It’s easy to Google your symptoms and risk level and freak yourself out (we’ve all done it), but often a seemingly scary symptom turns out to be nothing. Similarly, an easily missed symptom could be something. Knowing the symptoms of ovarian cancer and how at-risk you are can put your mind at ease and help you understand what to look out for...

Your ovaries are two small organs found deep in the abdomen, and they’re connected to the womb. It’s where your supply of eggs comes from, so they’re pretty handy when it comes to getting pregnant. Ovarian cancer is a cancer that appears in the ovaries, and it’s one of the most common types of cancer found in women. 

There are several types of ovarian cancer depending on the type of cell where the cancer originated. The most common are epithelial tumours, which begin in the thin tissue that covers the outer layer of the ovaries. This kind makes up about 90% of all ovarian cancers. Then there’s stromal tumours that begin in tissue that contains cells which produce hormones, and these can often be diagnosed earlier than other types. Lastly there’s germ cell tumours, that begin in the cells which produce eggs. They’re rare, but tend to affect younger people more. 

Unfortunately the exact cause of ovarian cancer is not known, but there are a few biological and lifestyle factors that can raise your risk. For example, if you are over the age of 50, or have family history of breast or ovarian cancer. That’s not to say you should live in fear; you shouldn’t. But knowing that you are in a higher risk category can come in handy for early diagnosis. A few other factors that can increase risk are:

It’s good to be aware of - and keep an eye out for - symptoms no matter your age, as you would with any type of cancer. That said, ovarian cancer tends to be more common in people aged between 50 and 60 years old.

Those with family history are also more at risk due to the potential for inherited gene mutations, which is the case for a small percentage of ovarian cancer sufferers. These gene mutations are inherited from parents, and though the genes BRCA1 and BRCA2 are most commonly associated with an increased risk of breast cancer, they can mean an increased risk of ovarian cancer too. Also, gene mutations associated with Lynch syndrome can increase the risk of ovarian cancer. 

If you have family history - specifically two or more close relatives with the disease - you will have an increased risk, so it’s always a positive move to know what your risk factors are, and understand the symptoms to watch out for. 

Thankfully, whether or not you are at a higher risk, there are a few ways to reduce the risk. The first is taking oral contraception, as studies show this can reduce risk of ovarian cancer by 30-50% for up to 30 years. Of course, you’ll want to discuss your options with your GP before taking any contraception, as everyone’s situation and personal health is different, but knowing this is an option can be encouraging. 

Another way to reduce risk is giving birth and breastfeeding. Don’t worry, we’re not suggesting you get busy having a baby just to reduce your risk! But if you do decide to have one at any point then this is good to know. Plus, for those who have already given birth or breastfed, it’s handy to know that you have already reduced your risk. This is because having a child and breastfeeding reduces the number of ovulations you have during your menstrual cycle, which can reduce risk of ovarian cancer. 

And of course, the ol’ trusty favourite - a healthy lifestyle! If you have increased risk of ovarian cancer you may wish to maintain a healthy body weight, stay away from smoking, eat a balanced and nutritious diet, and get some regular exercise. All of these things can reduce risk, and improve your health in general. 

As with many cancers, frustratingly the most common symptoms of ovarian cancer are rather similar to a lot of other conditions, but it’s still good to know what they are so you can monitor your health and know when you have more than one symptom. 

Treatment for ovarian cancer is dependent on your own health and how far advanced the cancer is, but there are several common treatments, often starting with surgery to remove the cancer (usually removing the ovaries, womb and fallopian tubes), and possibly chemotherapy to shrink or kill any remaining cancer cells. If you are diagnosed with ovarian cancer, your doctor will advise on the best treatment options for your personal circumstances. 

Firstly, if you don’t have ovarian cancer, we definitely don’t want this article to make you worry about getting it! This is simply an informative post to keep you in-the-know. 

Keep in mind when ovarian cancer is diagnosed and treated early, the chance of recovery is much greater - according to Cancer Research UK almost 95% of stage 1 ovarian cancer sufferers will survive for 5 years or more after diagnosis. That’s why knowing the symptoms and your own risk level is important. For different stages of the disease there are varying survival rates. You can visit Cancer Research UK to find more info on this. 

If you experience any of the symptoms listed above, it’s best to make an appointment with your GP so they can rule out anything sinister. Most of the time it’s nothing, but if in doubt - ALWAYS check. 

If you have already visited your doctor but your symptoms continue or worsen, don’t ignore this. Go back and explain so they have more information to help you.  There is also the potential for genetic testing to check your ovarian cancer risk, so if you have family history of the disease your GP may refer you to a genetics specialist to evaluate. 

Do you have questions about ovarian cancer? Shout out in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period box can get organic tampons, PMS supplements and more delivered easily and regularly through your letterbox, so that's one load off your mind about everything that can be going on down there.

A BS-Free Guide To Ovarian Cancer Risk Factors

Happy Maternal Mental Health Month! Didn’t know it existed? Don’t worry, it’s something that’s rarely discussed, but SO important. We’re sharing our advice for rushed-off-their-feet mammas who feel they don’t have time for PMS symptoms. Whether you’re a brand new mother, a working mum or have been trying to balance your period symptoms with motherhood for years, here are our tips… 

First, what is PMS, and why is it a problem for mums?

A quick reminder: PMS (or premenstrual syndrome) is what you may experience before your period. Symptoms vary for each individual, but most people will experience some form of PMS symptoms, like swollen or tender boobs, bloating, cramping, headaches, irritability, tiredness, appetite changes, anxiety, depression and more. It’s a real good time! 

PMS can be hard to manage whether you have kids or not. The problem with PMS when you do have kids, is that your body wants to curl up and hibernate when you know you have things to do, babies to feed, toddlers to entertain, and so on. Long story short, fluctuating hormones cause PMS, which makes parenting more difficult. 

How does your period change after pregnancy?

Good question! For some, your menstrual cycle will go back to how it was before you gave birth - no problemo! For others, it could change, sometimes in a negative way. If you’re worried about any negative changes, it’s always best to have your GP check that everything is as it should be. Possible physical changes include stronger cramps, small blood clots in your period blood, a heavier or stop-start flow, painful periods, or irregular cycle lengths. That said, remember you could experience the opposite; lighter flow, less cramping - score!

Your emotional and mental PMS symptoms could potentially be intensified too. Add to this the fact that, if you have young children, you’re less likely to get a full night’s sleep, and expend more daily energy keeping them entertained. Let’s just say although it’s the best job in the world, it can be challenging! 

So what can you do about it? Here are our top tips… 

Knowing your cycle patterns can be a game-changer if you’re a busy mum. If you haven’t tracked your period so far, start now! By anticipating when you’re likely to experience those annoying physical symptoms and emotional changes, you can be prepared. 

The luteal and menstruation phases of your cycle are when you’ll likely feel most irritable, anxious and/or depressed, and looking after small (energetic, loud) humans can be more difficult during this time. Keep a note of what sets you off so you can avoid it, and plan ahead mentally for when you’re going to be at your most vulnerable. If you know you’ll be feeling PMS-y next week, use this week to smash out as many of your to-dos as possible so you can take it easy the week after.

*eye roll* We know, isn’t that the same advice given to cure all ailments? Yes it is. And why? Because it’s effective. True, it’s easier said than done when you’re rushed off your feet running after a rambunctious toddler, but eating a healthy, balanced diet (instead of skipping meals and reaching for salty snacks) is one of the best ways to manage PMS symptoms. 

Try eating more complex carbohydrates like whole grains and beans to regulate your insulin levels, as this can curb intense cravings and mood swings. Another tip to help with PMS is to eat little and often. Instead of three big meals a day, try five or six smaller meals to keep blood sugar stable throughout the day and improve symptoms.

If you’re raising a child with a partner… don’t be a hero. Yes, you can probably do everything yourself, but if PMS is on the horizon, talk to your significant other and get some help. Work to create a better balance when it comes to lack of sleep, such as splitting the nighttime feeds where possible, maximising nap time (when the little one naps, you nap!) and limiting caffeine to improve sleep quality. 

Recognise when in the month you could benefit from time to yourself to recharge - even just a day or two could turn you back into supermum for the rest of the month. If you are a single parent, reach out to family and friends who could help you ease any stress you are feeling. 

Always looking for ways to entertain your little ones? Knowing in advance when you’re bound to feel rubbish can help you plan activities accordingly. Example; on the days when you know you’ll be experiencing PMS, avoid inviting the neighbourhood kids to your house for a playdate with your child (the horror!) and instead, plan a fun, chilled movie day with popcorn and plenty of DVDs to keep them smiling. 

Remember you don’t need to do everything yourself and suffer in silence while you navigate the journey of being a parent with intense PMS symptoms. You are not alone in how you feel, so it’s important that - if you’re overwhelmed, anxious or depressed - you speak to a professional who can suggest solutions, a family member who can lighten the load, or a community of other mothers who may be experiencing similar issues. Whether you’re a new mum or a seasoned pro, parenting is already hard without the added pressure of PMS, so never feel you have to keep it to yourself. 

You’ll find more info on the Maternal Mental Health Alliance website, and helpful resources on the Mums Matter page on the Mind website. 

“There is no way to be a perfect mother, but a million ways to be a good one.” - Mind

Are you a mum who suffers from intense PMS symptoms? As well as the above resources, remember you can always reach out to the Yoppie team to chat. Join our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period box can get organic tampons, PMS supplements and more delivered easily and regularly through your letterbox, giving you one less thing to worry about organising each month.

PMS Advice For Busy Mums

Since the vaccine programme in the UK was first announced it has dominated the headlines and infiltrated all our conversations. Needless to say, it’s a light at the end of the tunnel. But as with any new vaccine, people have questions. 

Some are centred around how the vaccine affects your menstrual cycle, fertility and pregnancy, so we think now is a good time to give you the facts as they currently stand, to help you decide what might be best for your personal circumstances. 

Disclaimer: All information in this blog has been taken from reputable sources like the NHS and World Health Organization, but please be aware that information on COVID-19 and vaccines is always being updated, so we recommend looking to the WHO website for the most up-to-date info. 

Firstly, which vaccine are we talking about? 

There are multiple vaccines available, and you may be offered a specific one depending on where you live in the world. The most common here in the UK are the Oxford-AstraZeneca vaccine, the Pfizer/BioNTech vaccine, and the Moderna vaccine. Each vaccine has differing technologies, so there may be more or less data available for some than others.

Are the COVID-19 vaccines causing menstrual irregularities?

This is a rumour that, understandably, people who have periods are curious to know more about. It’s true that a small number of people have noted changes in their periods and monthly cycle after receiving the vaccine, and it’s fair to wonder if this could be connected. So far though, it looks like this is anecdotal evidence, and there’s no data linking any of the vaccines to menstruation changes. 

Researchers at Yale School of Medicine said that “even if there is a connection, one unusual period is no cause for alarm.” It has been noted that any menstrual irregularities that come after someone has been vaccinated can be viewed as a side effect similar to that of a fever. It’s a sign that the immune system is being activated, and the body is learning to fight off infection - go body go! 

Just like the flu can throw off your menstrual cycle while your immune system fights back, the vaccine could do this too. Or it might not. At the end of the day, catching the COVID-19 virus itself can cause changes to your menstrual cycle, so if this is something you worry about, it would seem there’s less chance of this happening if you are vaccinated. 

TL;DR: Some people have noticed changes in their periods/cycles, but this is likely due to the immune system activating after having the vaccine. There is currently no evidence to suggest it’s a problem.

Heard a rumour that the COVID-19 vaccines affect fertility? This has now been widely noted as false information, but it’s understandable that if you plan on having a child in the future, you will want to know more about this. 

While data is limited in this area, the NHS states that there is no evidence to suggest the vaccines affect fertility, and there is no need to avoid trying to get pregnant after you receive a vaccination. The Centers for Disease Control and Prevention (CDC) backs this up, stating that there is currently no evidence that any of the COVID-19 vaccines cause fertility issues. 

TL;DR: Data is limited, but the general consensus seems to be that there is no reason the vaccine would affect fertility.

Is it safe for pregnant people to receive a COVID-19 vaccine?

Data on vaccinations and pregnancy is still limited, largely because those who are of reproductive age are one of the last groups to be vaccinated. The World Health Organization says that although there is “very little data” to assess vaccine safety in pregnancy:

“Based on what we know about these vaccines, we don’t have any specific reason to believe there will be risks that would outweigh the benefits of vaccination for pregnant women.”

“The Joint Committee on Vaccination and Immunisation (JCVI) has advised that pregnant women should be offered COVID-19 vaccines at the same time as people of the same age or risk group.” 

[Note that the above excerpts are accurate as of 30th April 2021]

This is likely because according to the CDC, pregnant people who contract COVID-19 are at an increased risk of severe illness from it, compared with non-pregnant people. 

Though the advice leans towards getting the vaccine when you are offered it, it’s understandable that if you are pregnant you could be worried about any risks to your child and to yourself. 

It may be helpful to know that in the US, around 90,000 pregnant women have been vaccinated primarily with the Pfizer/BioNTech and Moderna vaccines, with no safety concerns being identified. For this reason, the Pfizer/BioNTech and Moderna vaccines are now seen as the preferred choice for pregnant people.

In addition, the Harvard Health Blog shared that at the time of writing, the CDC is tracking over 30,000 vaccine recipients who were pregnant at the time of vaccination. Almost 1,800 have provided details of their symptoms and outcomes, and results so far show that pregnant people appear to have the same vaccine side effects as everyone else, and no miscarriages, stillbirths, or preterm births linked to the vaccines have been reported. 

Although the limited data currently shows little risk, it doesn’t give much information on the future health of both the mother and child, and the CDC states that most pregnancies reported are ongoing, so more follow-up data is needed for people vaccinated before or early in pregnancy. They will be continuing to follow people vaccinated during all trimesters of pregnancy to understand effects on pregnancy and babies. 

TL;DR: Long term data on vaccinated pregnant people is limited but ongoing. So far no issues have been reported, and sources like CDC and WHO give no recommendations against taking the vaccine while pregnant. Weigh up the risks/benefits based on personal circumstances like age and medical history, and speak to you GP if you have questions. 

Are vaccines safe for breastfeeding mothers?

If you’re a new mum, it’s normal to be concerned about whether having a vaccine could affect your child while breastfeeding. Again, data is limited on this, but the World Health Organization states on their website:

“It is not yet clear whether COVID-19 vaccines can be excreted through breastfeeding. To determine the best course of action, the developmental and health benefits of breastfeeding should be considered along with the mother’s clinical need for immunization against COVID-19. WHO does not recommend discontinuing breastfeeding after vaccination.”

It seems this may be a case of the benefits of breastfeeding outweighing any risks, which is backed up by the NHS, who say you can have a COVID-19 vaccine if you're breastfeeding. They state that “the vaccine cannot give you or your baby COVID-19”, and according to the CDC, the Pfizer/BioNTech and Moderna vaccines are mRNA vaccines, so they do not contain the live virus that causes COVID-19, and therefore cannot give someone COVID-19. 

mRNA vaccines are designed to cause cell mutation, which is why people are concerned about collecting ongoing data to determine the long-term effects. That said, they don’t interact with DNA or cause genetic changes, as the mRNA doesn’t enter the nucleus of the cell where DNA is kept. None of the major health bodies have recommended discontinuing breastfeeding, and don’t currently have any data to suggest it poses a risk. 

The NHS does recommend speaking to your healthcare professional before having a vaccination to discuss the risks and benefits, so don’t be afraid to do this. Any concerns you have are valid, and your GP or nurse can tell you more. 

TL;DR: More data is needed on the effects of breastfeeding after being vaccinated. As it stands, the NHS, WHO and CDC all state that they do not recommend discontinuing breastfeeding after having a vaccine. Weigh up the risks and benefits, and speak to your GP for more advice. 

The decision is entirely yours. Everyone’s circumstances are completely different, and with data still being collected on many of the issues raised above, it’s important that you take into account key factors like: 

Your age group: this will determine your COVID-19 risk level

Your personal health: your own health conditions may put you in a higher/lower risk category, so the risks and benefits will be different for you than for others

The latest data: the above is true as of April 2021, but of course things move fast! By the time you are invited to have your vaccination, you may wish to check the most up-to-date advice to make sure it is right for you 

TL;DR: Stay up to date with the latest information and data given by trusted sources, consider your personal circumstances and health concerns, and do what feel is right to you. If you would like more info, reach out to your GP or nurse for the latest recommendations. 

Do you have any questions about COVID-19 vaccines in relation to periods? The Yoppie team are by no means experts on vaccines, but we can hopefully point you towards the information you’re looking for. Shout out in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period box can get organic tampons, PMS supplements and more delivered easily and regularly through your letterbox, so that's one less thing to worry about if you're still in lockdown or need to self-isolate.

The COVID Vaccine & Your Period: Essentials To Know

Are you dealing with a particularly defiant vagina? One that, no matter how much you poke and prod and try to relax and poke some more, just won’t let you insert a tampon? If that sucker won’t budge, don’t worry. You’re certainly not the first to experience this. It’s pretty common, and there are a few reasons why it could be happening to you. 

Before we dive in, it’s worth mentioning that there’s no shame in not knowing how to insert a tampon (no matter what age you are) because we don’t all get a step-by-step tutorial on this stuff, and in many cases we’re left to figure it out on our own. If you feel confident that you have read the instructions on the side of the packaging correctly, yet nothing seems to be working, here are some other things you can try:

Unsure of what’s inside your vagina? You may be pushing the tampon in at the wrong angle. If you’re worried about this, it can sometimes help to look at a diagram while you insert your tampon so you can picture where it’s going. This also helps if you worry about the tampon getting stuck - rest assured that what goes up will come down! 

If you’re struggling to insert a tampon, make sure you’re trying the smallest size you can first. Even if you have had sex before, you may simply have a smaller hole down there that the tampon has to get through, so give it the best chance by choosing the smallest size. 

If you need more help, applicators are the way to go. They receive a lot of bad press because of the plastic waste they produce, but many people find them necessary for their tampon insertion, so if that’s you, go for it! An applicator usually provides more of a smooth surface to help the tampon slip in, and doesn’t require quite so much bending to reach your fingers into your vagina. Plus you can easily find eco-friendly applicator tampons that use cardboard rather than plastic, just like Yoppie's own in fact!

If you need even more help (not a problem, plenty of people do!) then there’s one more trick up our sleeve. Lube! You might think of the sexy tubes of flavoured stuff in the supermarket next to the condoms, and you’d be right, but don’t forget there are also lots of personal lubricants marketed without sex in mind. Just some good old smooth, slippery lube to help that tampon glide on in there. Adding a little of this to the entrance of your vagina, or to the applicator, can often make a difference. 

The main issue that hinders tampon insertion for most is the muscles in the vagina tensing up and stopping anything from passing through. If you’re thinking ‘Pah! Pelvic floor muscles are no match for a tampon’... well you’re wrong. They’re pretty tough, and can put up a fight when something tries to go in there. 

In most cases, relaxation activities (which you’ll find below) can help, but in some cases they don’t. If you’ve tried many times to insert a tampon to no avail, and no matter how much you try to relax it won’t happen, you may have something called vaginismus. 

Vaginismus isn’t dangerous so it’s nothing to worry about, but it can cause frustration. It happens when the muscles in and around the vagina tighten up when you try to insert a tampon (or a penis, or whatever, for that matter!). It can be a bit painful for some, or very painful for others, but mainly it’s emotionally frustrating. 

The causes of this condition vary; some believe it’s the body's reaction to a fear of penetration, whether conscious or not. Other times it can be triggered by a medical condition, trauma from childbirth, menopause, physical or sexual abuse, certain medications, and more. But don’t worry, there are things you can do to loosen the muscles. The best way to find the information you need is via your GP - they can give you helpful exercises. 

The good news is vaginismus can come and go, so if you do have this condition it may take a little longer for you to get used to using tampons but it doesn’t mean you won’t be able to use them in future. 

Want to know more about vaginismus? We have a whole blog about it right here. 

If you don’t have vaginismus, but you find yourself tensing up a little when trying to insert a tampon, there are a few things you can try to encourage those muscles to relax:

Lie down on your bed. You may feel more relaxed at this angle (since your brain probably thinks it’s going to sleep!) and you can better relax your core muscles in this position too.

Have a bath first. A relaxing bath can often soothe the muscles before you attempt to insert your tampon, which should make it easier.

Meditate or do breathing exercises for a few minutes before you try to insert your tampon. Never underestimate the power of your own breath!

Experiment with different positions until you find what feels most comfortable. One leg up, on your knees, upside down, it’s all fine! Just be careful you don’t tip over… 

Got a question about inserting a tampon? Don't be embarrassed! Shout out in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period box can get organic tampons (with or without eco-friendly applicators!) and more delivered easily and regularly through your letterbox, so that's one less headache to think about during your cycle.

Feel Like Your Tampon's Hitting A Wall?

Oh the shame!! You’ve come on your period unexpectedly, and now your underwear is stained with blood or discharge. It happens to us all - sometimes it’s even a monthly occurrence - but for some reason we all HATE talking about it, and proceed to shove our period-y pants to the bottom of the laundry basket in fear of someone coming across the crime scene. Since we at Yoppie love to talk about the things that nobody else wants to… let’s dig out those embarrassing stains and see what’s going on.

Right?! What a gross and unnecessary accompaniment to your period! Except it’s not gross or unnecessary. Discharge is a common, totally normal thing to happen around your period. It’s your body’s way of preparing for the blood to arrive. Healthy discharge is basically just fluid and bacteria from vaginal cells. Normally, you’ll produce a little less than a teaspoon’s worth of white, clear or cloudy discharge every day (that’s about 4ml). Discharge may be annoying, but it’s actually pretty handy as it helps to lubricate the vagina and remove any unwanted bacteria. 

Got excess discharge? This can sometimes be a sign that you should see your GP. Watch out for any bad smells (usually fishy) which could mean bacterial vaginosis, lumpy white discharge that could be thrush, and any sores or pelvic pain which could be a sign of a number of STIs. It’s probably nothing, but always best to get checked. You can also take a look at our guide to the different colours of blood to watch out for.

A study of menstrual tracking found that the 5 main reasons for tracking periods were to be aware of general health, to understand the body's reactions to different phases of the cycle, to become pregnant, to inform conversations with healthcare providers, and... to be prepared. By planning ahead, you can ensure you always have the tools you need to protect your pants from dreaded period stain. 

There are all sorts of apps and special journals you can buy, but all you really need is a calendar - for the first two or three months it’s just about finding a pattern. Eventually, you’ll be able to identify the specific week, sometimes day, and even down to the hour if you’re lucky, so you know when to be ready. 

In case you’ve never thought to use liners before, these are like sanitary towels, but smaller and less absorbent. Their purpose is not to soak up periods or heavy bleeding, but simply to stop your underwear being stained by discharge or light period flow. Genius!

You shouldn’t be using tampons if you’re not bleeding, so these compact and comfortable discharge-catchers (yes, let’s call them that) could be exactly what you need to protect that precious new thong you just purchased. And yep, you can get our own super-soft organic cotton pantyliners as part of your Yoppie box so you never run out: winner.

What to do if you leak through your clothes

Everyone has leaked through their clothes before, and no matter how embarrassing your experience, there’s always someone with a story that will blow yours out of the water - so don’t worry! It’s handy to carry a bag or pouch with emergency sanitary supplies. Pop a fresh pair of pants in there, or carry a change of trousers if you’re really worried. Wearing dark colours also helps, and layers, so you can tie one around your waist to cover stains. 

Remember, most women will feel your pain when it comes to embarrassing leaks, so don’t be afraid to ask someone - even a stranger - for sanitary products or to discreetly help you get to a nearby loo. Lastly, if you leak and you can’t cover it, own it. It’s happened to us all at some point, but if you need a bit more inspiration, there’s the ever-empowering story of when Kiran Gandhi ran the London Marathon with blood stains down her legs. Yes, yes, yes!

How to clean stained underwear, clothes and bedsheets

To save your fabrics, there are a few top tips you can try:

Use a dedicated stain remover - Good Housekeeping has a whole blog post on the best stain removers. We know… riveting stuff! But it might just save that new pair of briefs you bought. 

Get them in a soak or laundry load straight away if you can, so there’s more chance of their survival.

Run them under cold water. Hot water can make stains set, but cold will often remove most of the blood and soften any crusty discharge before you stick it in a wash later.

On lighter fabrics, try lemon juice. Apply it directly to the stained area and let it sit for about half an hour before you put it in the wash. Don’t do this for dark coloured garments though, as it could bleach them. 

Sometimes the sad truth is… the pants are unsalvageable. If so, treat yourself to a new pair of undies!

Do you have any tips for getting period stains out? Shout out in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period box can get organic tampons, PMS supplements and more delivered easily and regularly through your letterbox, which is one less thing to worry about each cycle.

Managing Discharge & Period Stains

Pesticides are pretty important for food production around the world, but it’s safe to say they shouldn’t be anywhere near your vagina… right? Unfortunately, many of us could have been unknowingly coming into contact with these potentially hazardous chemicals through our sanitary products for years. 

It’s important to note that for the most part, the traces of pesticides found in most sanitary products are minimal, and aren’t thought to cause any significant health dangers, but there are still a lot of questions about the safety and potential eco-implications. Here’s what you need to know...

A pesticide is a substance that kills, repels or controls certain plants or bugs that can ruin crops and other agricultural efforts. Whether to destroy weeds, control insect or rodent populations, or to prevent bacteria or mould, pesticides have been widely used for many years and people are typically exposed to a low level through their diet. 

These chemicals are regulated to create limits of safe exposure, so for the most part it’s nothing to worry about, but as these substances have been linked to serious health concerns in the past, there is ongoing discussion about where the ‘safe exposure’ line in the sand should be drawn. Especially when studies have suggested that occupational exposure to pesticides (i.e. women working on farms) could have adverse effects on female reproduction. 

You’re probably wondering how they’re connected to sanitary products - it’s all about the cotton production. Cotton is one of the main materials used in the making of tampons and sanitary towels, and this raw material is grown in a field just like the food we eat, so in some cases it needs to be treated in the same way - with pesticides. The problem comes when this same cotton is turned into a tampon that is inserted into an actual human vagina - yikes! 

According to one study, women exposed to ‘probable hormonally active’ pesticides had a 60-100% increased chance of experiencing a longer cycle, missed period, or bleeding between periods, and in another study, higher blood levels of certain pesticides increased endometriosis risk by 30-70% in women aged 18 to 49. It’s important to note that the pesticides mentioned in this study were last used in the 1970s, but it can take many years for them to disappear from the environment, so researchers continue to study their effects.

In a more recent study published in 2019, researchers observed associations between tampon use and elevated levels of mercury and oxidative stress biomarkers in subjects. While the findings weren’t conclusive, they did show that tampons could be a largely overlooked source of exposure to these metals and chemicals.

According to the Pesticide Action Network, pesticides are considered to be a problem that can lead to a whole host of health concerns, but when it comes to tampons made with cotton, there just hasn’t been enough research carried out yet to come to a conclusion about the potentially dangerous effects on the people who use these products every month. 

In short, should we be out protesting in the streets about the dangers of pesticides in our tampons? Probably not. But should there be more research into the potential long-term harm these chemicals could be causing? Abso-bloody-lutely. 

What are pesticides doing to the environment?

Cotton covers only 2.4% of cultivated land around the world, but it uses a startling 6% of the world’s pesticides and 16% of insecticides, which is more than any other single major crop, and has damaging effects on the environment. 

Cotton pesticides (and more so insecticides) are known to threaten soil and water quality, and biodiversity around the fields which can affect nearby rivers and lakes. Studies by the UK government actually show pesticide concentrations surpass those allowable for drinking water in some samples of river water. Sure, we’re not drinking it, but many animals will be. 

The silver lining is that the cotton industry continues to improve year on year, with the impact of pesticides being taken more and more seriously. It is thought that cotton growers in the US make 50% fewer pesticide applications than the generation before them, so things are looking up. 

If, however, you want to ensure a pesticide-free period right now, we have one word for you… organic! By switching to products that use organic cotton, you are not only avoiding the traces of pesticides that are likely found in many high street sanitary brands, you are also ensuring the sanitary waste that goes into landfill does not contribute any pesticides or hazardous chemicals that can negatively impact biodiversity and the environment. 

Choose products that are free from bleach, pesticides and toxic chemicals, and opt for organic, unbleached, biodegradable instead (shameless plug: like every product in our period care and cycle support range)!

Got a question about pesticides? Shout out in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period box can get organic tampons, PMS supplements and more delivered easily and regularly through your letterbox with an all-organic ingredient promise, so you know you're staying free of those nasty chemical bits.

Pesticides & Periods: The Hidden Health Impact

“Oh, go on then, just one more bite…”

How many times have you uttered this line the closer you get to your period? It’s not uncommon for your appetite to increase at certain times during your cycle, but what if it’s more than just one more biscuit? One more cake? Or one more scoop of Nutella straight out the jar? (Don’t lie, we’ve all been there…)

If you find yourself regularly indulging in emotional eating, then it could be time to figure out a) what’s causing it, and b) how to regulate the sudden urge to unhinge your jaw and shovel in everything your snack cupboard has to offer. 

It’s difficult to define. Many of us associate any kind of overindulgence with feelings of guilt and shame, but you should never feel this way in your day-to-day life. When it comes to food, you do you! If that means the occasional takeaway and chocolate bender then we’re never going to tell you not to enjoy. But let’s talk about what happens when you yourself feel that your food is controlling you, rather than the other way around, and when you feel your health and energy levels could be suffering as a result. 

You can call it emotional eating or stress eating. The general idea is that we overindulge in food when we feel stressed, anxious or depressed. We turn to food as a comfort, providing a temporary boost in positive emotions thanks to dopamine in our brains, and the more we do this, the more we train our brains to believe that whenever we’re feeling a bit glum, something tasty will perk us right back up. And it does... for a while.  

On the more extreme end of the spectrum is compulsive eating, also known as binge eating, which is essentially a strong, uncontrollable urge to eat large portions of food. This can mean eating when you aren’t even hungry, eating when you’re already full, eating in secret, and resulting in even more feelings of guilt and shame. 

As we said before, having a snack because you feel a bit blue is never a problem - who doesn’t want to chase the low mood away with something sweet! The trouble is when you feel it’s no longer within your control, and your health could suffer. 

Overeating comes with negatives that, although aren’t always visible in the short term, could lead to long-term health issues, so they’re worth addressing. The most obvious is of course weight gain and obesity, which can create related health concerns like heart conditions, type 2 diabetes and blood pressure issues.

It’s also worth monitoring your feelings around emotional eating, as it can slip into dangerous territory in terms of eating disorders, such as binge eating, or even bulimia (purging after overeating). If you believe you have issues with binge eating or bulimia, you should contact your GP or a professional service like Beat for help. 

When it comes to periods, binge eating could even affect the menstrual cycle itself. One study found that women who suffered from binge eating compulsions were more likely to report amenorrhea (when periods disappear altogether) than women who did not binge eat. 

It’s those pesky hormones again! A study published in the International Journal of Eating Disorders found that hormones are a factor in deciding how much we eat. According to the study, high progesterone levels during the premenstrual phase could lead to compulsive eating and feelings of body dissatisfaction. Meanwhile, estrogen is associated with a decrease in appetite - it’s no wonder our appetite fluctuates so much throughout the month. 

If we split our cycle in two, the first half (ovulation and beforehand) is when you are less likely to engage in emotional eating, because rising estrogen keeps cravings at bay. The second half (menstruation and beforehand) is when you are more prone to emotional eating, because progesterone in our system prompts us to reach for food in order to deal with emotional distress.

Understanding why you’re indulging in emotional eating can be a big help. Essentially we do this in an attempt to manage our own mood. By understanding that not only is this unhealthy, it’s also futile, we can start to look for non-food related ways to manage our mood. A few lifestyle changes to consider are:

Plan ahead to ensure you are eating filling, satisfying meals that don’t leave you wanting more. 

Switch to healthy alternatives. If chocolate is your thing, buy some 70% cocoa dark chocolate instead to satisfy your sweet tooth.

Practice mindful eating, which is when you give more focus to your food in order to achieve satiation. The Headspace App site has some great info on this. 

Avoid buying junk food so you’re not tempted to snack. The best way to make sure you don’t do this is to never go to the supermarket hungry! 

Make sure you are getting enough sleep, doing at least some exercise throughout the week, filling yourself up with plenty of water, and other healthy habits that will help to regulate your appetite in the long run.  

Do you find yourself stress eating at certain points in your cycle? How do you manage your cravings? We’d love to hear from you! Shout out in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period box can get organic tampons, PMS supplements and more delivered easily and regularly through your letterbox, giving you more time each month to focus on those big mindfulness goals.

Hormones & Healthy Eating: How To Quit Excessive Snacking Throughout Your Cycle

Everyone has their favourite comfort foods. When we asked around the Yoppie team some of their most prized pre-period munchies, they gave us answers ranging from the classics (like chocolate or creamy carbs) to the more specific (garlicky mashed potatoes) to the truly memorable (“a big fat dirty burger”). Comfort food really does come in all shapes and sizes! Of course everyone can benefit from their pet faves, even just to improve low mood in the short term, but if your period brings some hefty, life-affecting PMS symptoms, a few minor dietary tweaks can make all the difference. 

“Let food be thy medicine, thy medicine shall be thy food.”  – Hippocrates

We’ve chosen 5 of the best diet tweaks you can make to positively impact your cycle in a BIG way. Here we go…

Maybe not such a minor change depending on the kind of cravings you get, but this tip can give you pretty quick results. By cutting down on your salt intake, you could ease salt-induced bloating which tends to add to the discomfort of PMS bloating. 

Start by limiting your salty snacks the week before your period (you know the ones; crisps, salted nuts, popcorn, etc.), or if your pre-menstrual tummy bloat is particularly bad, you may want to check how much salt is in the food you eat, and avoid processed foods by cooking your own. Sticking to homemade, healthy meals will mean less fast food and processed food which tends to contain a lot of sneaky salt. You’ll be surprised how quickly that bloated belly deflates when you make this change. 

Not a big drinker? This one may not apply to you. But for those who enjoy some drinks at the weekend, or even a glass of wine or two in the evenings after work, you may find your cycle benefits from cutting down on alcohol, or if possible, cutting it out altogether. 

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