*yawn* Do you experience PMS fatigue for several days each month? How about for a whole week? If that’s you, you’re probably sick of just riding it out and going about the same activities you normally would, but with only a quarter of the energy you had before. 

PMS and its causes are still somewhat of a mystery, but it is believed to be a result of hormone fluctuations; hormones go haywire, iron levels dip due to heavy bleeding, food cravings cause spikes in blood sugar, and sleep becomes disrupted… a recipe for PMS fatigue. This could mean a few days of yawning at your desk, or even an inability to get off the sofa due to extreme physical weakness. Whatever your PMS fatigue looks like, there are steps you can take to boost your energy. Here we go...

In many cases, lack of energy is directly caused by lack of sleep. PMS not only disrupts sleep, it can give some people full-blown insomnia, as fluctuating estrogen and progesterone levels tend to affect the ability to fall and stay asleep, and the quality of sleep you get. A 2007 National Sleep Foundation poll found that 33% said they felt their sleep was disturbed during their menstrual cycle. 

If you’re one of a third of people who experience this, having a sleep routine could help. This includes screen-free time beforehand, similar bedtimes and waking times, and a cool temperature in the bedroom to regulate your slumber. Even if it’s disturbed, taking these steps can maximise the sleep you do get. And if all else fails, don’t be afraid to enjoy a midday nap. Catch any Zs you can, no matter the time of day. 

Food is so important for our energy levels. You’ve heard it a hundred times before, but when you’re experiencing that PMS this advice becomes all the more relevant. This means eating healthy, whole foods, upping your vegetable intake, reducing your junk food intake, avoiding alcohol, and saying no to added sugar, like fizzy drinks. Yes, even those marketed as energy drinks - they may provide a quick boost of energy but won’t solve the issue at hand. The same goes for caffeinated drinks like coffee. Drinking more water is always going to give you more benefits, so stick with the H2O. 

Any foods that cause your blood sugar to spike are likely to be followed by an energy crash, which will make you feel more fatigued in the long-run. If there’s ever a good time to improve your diet, it's when your PMS is at its worst. You probably won’t feel like it, but it’s going to make one of the biggest differences to your energy levels. 

Already eating healthily, but still having energy problems? There are lots of supplements and superfood powders out there that may help. Some exist specifically for pre-workout energy, some are for getting through that 3pm slump, and some are made specially for PMS symptoms - our very own Hormone Hero supplement is the one we’d always recommend to give you the sustained energy levels you need to get through your time of the month. 

This daily supplement contains 12 key, natural ingredients to support the hormonal symptoms of PMS, including bloating, digestion issues, and of course... fatigue. With powerful essentials like Iron, Vitamin B6 and Vitamin B12, this supplement is designed with your tiredness and fatigue in mind, and promises to kick it to the kerb. 

You’d be forgiven for thinking exercise is only going to make you more tired, but this couldn’t be further from the truth. Firstly, a 2015 study found that a moderate amount of aerobic exercise during PMS symptoms can boost energy levels and improve concentration, so it’s already a useful tool for improving how you feel. 

Not only that, exercise in general tends to give people more energy, rather than depleting it. Sure, it can feel like a chore to get your leggings on and drag yourself to the gym, but once you’re there and smashing out some cardio (or going for a walk or doing yoga - any exercise can do the trick) you’ll notice your energy increases, even if your muscles feel a bit achy and tired. This improves focus, overall health, and knackers us out for better sleep.

If you’re feeling tired and lethargic, it’s probably your body’s way of telling you to rest. If you’re tracking your menstrual cycle, plan ahead to make sure that during your most tired PMS-y days you’re doing the bare minimum and taking time to yourself instead. This will ensure you emerge from your period cocoon with more energy to do the things you love.  

Remember, if fatigue persists even after you try the above tips, or it’s so severe that it interferes with daily life, speak to your GP to find out if anything else is affecting this, like an iron deficiency or thyroid disorder. Whatever the case, your GP may recommend medication (such as birth control) to regulate and manage PMS symptoms, and help boost your energy. 

Do you experience fatigue when you have PMS? How do you manage this? Tell us about your experience and ask any questions you have 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 much more delivered easily and regularly through your letterbox, which leaves more time each month for coordinating those energy boosting breaks.

PMS Fatigue: Why It Happens & How To Beat It

We’re laying all the slippery, slidey stuff out on the table. Yes, it’s time to talk lube, and whether you’ve used it before or you’re curious to try it for the first time, we’ve got the deets. Lube (or personal lubricant) can be useful for a number of reasons, so let’s slide on in there and see what’s what! 

Lube is generally handy to have around, the main reasons likely being for pleasure purposes, to manage vaginal dryness, and to make anal sex easier. 

Your vagina produces its own natural lubricant, which is a fluid that comes from the cervix and secretions from the Bartholin glands that keep the vagina lubricated. When you’re aroused, these glands create excess fluid to reduce friction. If your vagina is unable to produce its own natural lubricant then you may need a little help getting something in there, such as a tampon, fingers, a toy or a penis. Some common reasons for vaginal dryness are:

Taking certain contraception or antidepressants

Going through cancer treatments, such as chemotherapy

Lube is a slick, slidey substance you can put around the opening of your vagina to make sure everything glides in without friction, and the same goes if you’re having anal sex. The anus does not create its own lubrication, so lube is pretty essential for anal sex. And of course, there’s the added bonus that it makes sex, whether vaginal or anal, feel great too!

First things first… don’t try to use creams, soaps, lotions, petroleum jelly, moisturisers or the like inside your vagina or anus. While it may seem like these will do the trick (and they might in the short-term), this can cause infections down the line and could even irritate your skin down there. So, lube it is then! 

You’ll want to start by choosing according to any allergies or skin sensitivities you have. If you know you are usually allergic or sensitive to an ingredient in, for example, your face wash or moisturisers, then you’re likely to be sensitive to it with lube too. 

The most common types of lube you’ll find are:

Water-based - These can be used with silicone toys and condoms, both latex and non-latex, and may even decrease risk of condom breakage. Water-based lube is unlikely to stain sheets, and quickly washes off in water. Excellent choice. 

Oil-based - These are known for being more long-lasting, so you won’t have to re-apply as much as other lubes. Great if you’re looking for a lube that can potentially double as a massage oil, but they’re not so good with latex condoms as they increase the likelihood of breakage. Oil-based lubes are also associated with higher rates of infections like bacterial vaginosis, and can stain sheets and clothes, too. So, they have some downsides. 

Silicone-based - These are particularly good for sensitive skin, as they’re so silky smooth. Silicone is hypoallergenic, so if you’re worried about allergies this is the one to look for. And in the bedroom, silicone is compatible with condoms, and tends to last longer too, so less re-applying. Keep in mind silicone lube can affect silicone toys and allow bacteria to grow on them, so if you share toys with a partner you may want to opt for a water-based lube instead. 

Natural - These are becoming more common. Natural means they’re created using only naturally derived ingredients. There are even organic, vegan and eco-friendly lubes popping up, which can be useful as many of them are free from parabens, and so, good for sensitive skin. But some natural lubes may have a shorter shelf life, so look out for the expiration date. 

How will I know if I’m sensitive to lube? 

If you don’t already know if you are sensitive to any ingredients, it may be a case of trial and error, although there are a few ingredients you may want to look out for and avoid, as they are associated with increased irritation or inflammation. These include glycerin, petroleum, propylene glycol, nonoxynol-9, and chlorhexidine gluconate. 

Generally, personal lubricants are designed specifically for the unique pH levels of the vagina, so most use relatively calming, non-irritating ingredients. It’s always best to check the label though, and know what you are putting inside your body. 

Try ‘em out! Just like finding your favourite moisturiser, you may need to try a few brands, textures and scents to discover what works for your needs and preferences. Whether you are using lube to keep things slippy for your tampons, or you’re experimenting sexually, there’s a lube out there for you and you’re allowed to try them all to see what you like. 

What about flavoured lube? What’s it for? 

If you’re going to be using lube and also having oral sex, an edible, flavoured lube is sometimes preferred. This makes oral sex a bit more exciting and tasty! There’s no harm in trying this to see if you like it, but if you don’t fancy the idea, a classic unscented, flavour-free lube will do the trick too. Just make sure if you’re having oral sex you choose an edible one. 

Do you have a lube preference? Or are you still looking for “the one”? We’d love to know! Shout out over 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, pads, liners (and more!) delivered easily and regularly through your letterbox. That frees up some headspace for thinking about the more fun things you can get up to down there...

The Lowdown On Lube

OK dads, we get it - period chat isn’t your area, nor your cup of tea. But if you have a daughter approaching “that” age it’s pretty necessary, whether mum is around or not. In fact, a survey found only 41% of dads feel comfortable talking about periods with their daughters, and almost 50% have never talked about them - we’d love to see this changing. 

Even if you didn’t learn about periods in school, it’s never too late to brush up on your knowledge and make sure your daughter knows everything she needs to at this crucial stage in life. Here’s your guide to talking about periods with the young women in your life. 

Rusty on what you learned in biology class? Time to revise. Don’t worry, your daughter won’t test your knowledge so you don’t need to know everything, but understand the basics - why it happens, what’s going on inside, and how to manage it - to put her at ease if she has questions. Here’s a quick summary, followed by some helpful links with more resources:

Roughly every 28 days, an egg is released from the ovary, and travels down the fallopian tube (this happens in the ‘ovulation’ phase). When it reaches the uterus, it attaches and prepares to be fertilised. If no sperm show up to do this (you’re probably hoping they don’t until she’s in her 30s!) the uterus sheds its inner lining (the ‘menstruation’ phase) and this is the blood that comes out each month. Ta-dah... period! 

Here are the different phases of her menstrual cycle. 

Here’s how her cycle could impact different parts of her life. 

Here’s our blog post specifically for teens dealing with their first period.

It’s impossible to predict exactly when she’ll get her first period, but she’ll start to hear things at school, so we reckon it’s best to mention it a few years before it’s due. Girls typically get their period anytime from age 12, but there are often early puberty signs that she’s approaching her period. Some that dads may recognise are hair on her legs or underarms, which means it’s time to start dropping periods into conversation. 

Geez, dad, don’t make it a thing! The best way to avoid embarrassment is to swap big sit-down discussions for more frequent, casual mentions. Periods should be a topic of conversation in daily life, like at the dinner table or when something relevant comes on TV. Remember, a seemingly innocent, off-the-cuff comment can shape a young person’s view of their body for years to come, so how you react to period-related chat in your house matters. 

Even if you feel uncomfortable, avoid passing the conversation off to someone else, saying “eww” in response to mentions of blood, tampons, etc., or leaving the room when it comes up. Things like this make periods seem like an embarrassing, shameful thing to keep to yourself, which can be damaging. Ensure there are no limits in your house so your daughter never feels ashamed of what’s happening to her body. 

While we’re on the topic, make sure everyone can get involved in the conversation. That means younger siblings and brothers too. If this makes her feel uncomfortable and she asks you not to, definitely respect her wishes, but in general it can help normalise periods and ensure no one feels embarrassed by their changing body. 

This can also be positive for boys, as it teaches them to show respect to their friends with periods, and not make inappropriate comments.

No, not a toolbox full of tampons, although we like where your head’s at! Getting your period at school can be stressful, so making sure your daughter has everything she needs to feel comfortable and confident will really help. Find out what products she prefers and always have them in stock, with things like pain killers for cramps, and whatever else she asks for. 

Hate the idea of buying tampons in the supermarket? Doing this confidently is another way to show your daughter it’s no big deal, and nothing to be ashamed of. (But if you reeeally hate it, Yoppie delivers personalised period care straight to your door. Job’s a good’un.)

Time to learn your daughter’s favourite type of chocolate and fill the hot water bottle! Be sensitive to PMS symptoms that come with periods, like mood swings, belly cramps, headaches and more. These can be mild for some and intense for others. 

Check in with how she’s feeling so you can do your best to help, and talk openly about symptoms like anxiety and depression to reassure her. If these symptoms seem worse than they should be, a visit to your GP could help. 

You're past the first period… phewf! It’s not over yet though. Your daughter’s periods will change throughout her life, so make sure she feels comfortable bringing it up again in future if, for example, she has questions, has symptoms that need to be checked, chooses to go on birth control (whether for sex or to help manage heavy or irregular periods) - these are all conversations you may need to have down the line. 

Keep educating yourself, keep checking in with your daughter, and keep the communication lines entirely open from here on out. That’s what super-dads do. 

Are you struggling to bring up periods with your daughter? Our Full Stop blog has a range of topics for teens, so you can share any of the posts with her, or reach out to us on Instagram with any questions you have @itsyoppie. We’ll do our best to get you the answers you need. 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 a great way to help your family normalise period care as just something else that comes through the post. Winner!

The Dad’s Guide To Period Chat With Daughters

Oh yes, we’re going there. Right in there. You know we love to talk about taboo topics on the Full Stop blog, and this is one we were keen to dive into since it’s so rarely talked about. Anal sex is the act of penetrative sex with a penis (or you might use a toy or vibrator) into the anus. It’s very similar to vaginal sex, but there are a few differences when you’re doing it in the derrière. Let’s explore… 

While some people shy away from anal sex, or don’t care for it, others enjoy it and sometimes prefer it. The anus is full of sensitive nerve endings that are stimulated during anal sex, and this can make it enjoyable for all genders. For cisgender women and those assigned female at birth, it can sometimes reach the G-spot and, wait for it, the A-spot. 

Yes folks, there’s another spot in there, located near the G-spot along the vaginal wall, and some find that when these are stimulated indirectly during anal sex, it can bring on more intense orgasms. Plus there’s the added bonus that it can minimise (but not eliminate) pregnancy risk. Handy!

Risks are easy to avoid with anal sex, but they do exist, and unfortunately there tends to be a tad more risk than with vaginal sex. 

Firstly, the anus doesn’t have the same natural lubrication the vagina has, which makes penetration tougher and more likely to cause tears in the tissue inside the anus. This can lead to bacteria and viruses entering the bloodstream, including sexually transmitted infections (STIs). Although anal sex minimises the likelihood of pregnancy, it does not reduce the risk of STIs. 

Since the anal sphincter (otherwise known as the butt hole) is tight, penetration can sometimes be painful and difficult, and over time, repetition could cause the anal sphincter to weaken, and make holding poop in a bit more difficult. Kegel exercises can help with this.

The anus contains a lot of bacteria, which makes switching from anal sex to oral or vaginal sex a risk. If bacteria from the anus spreads to other areas it can cause urinary tract infections and more. Best avoided by changing condoms or cleaning off before you enter any other orifices! 

Although very uncommon, colon perforation is also a risk with anal sex, which would require surgical repair. If you experience heavy bleeding from the anus or pain following anal sex, you should see a doctor. You shouldn’t need to worry about this as long as you take it slow, don’t ignore pain, and basically don’t put anything too big up there! 

I tried it once and it didn’t work for me - why? 

Anal sex can be very personal. Some people don’t enjoy it, or find the idea a bit gross. After all, it’s the hole you poop out of. If that’s you, there’s no reason to feel pressure to keep trying. If you do want to, it can take a few goes to find what you’re comfortable with. 

The biggest key to anal sex is to engage in plenty of foreplay in order to feel super relaxed with your partner. The more relaxed you are, the easier it will be. The anus is designed to tighten, so relaxation and a lot of lube are key for a smooth entry! Remember, the anus doesn’t self-lubricate like the vagina does, so having an ample supply of lube nearby is going to ensure it doesn’t hurt, and make it more enjoyable. 

The movies would have you believe it’s a spur-of-the-moment sexual experience, but in reality anal sex tends to take a bit of prep work, and part of that is to minimise mess. It’s not impossible for poop to emerge from the anus while you’re having your fun. Don’t panic though! There are ways to avoid this happening. 

It goes without saying that you should feel comfortable enough with the person you’re having sex with that, should a mishap occur, it’s not a big deal and becomes something to giggle about rather than run away from. If you’re really worried about it being messy, you can try:

Going to the bathroom - empty your bowels a few hours before sex 

Washing around the anus - make sure you’re all clean and fresh down there 

Douching - this means flushing out the anus with water (sometimes called an enema). Remember, douching is not advised for vaginas as it can affect the pH balance and cause infections, but the anus is less risky

Doing it in the shower - by having anal sex in the shower you may be able to keep everything clean and minimise risk of poop exposure! 

There are some simple ways to reduce the risks associated with anal sex:

Have a good clean in the shower before and after to minimise spread of bacteria

Cut your nails so they’re short for any sexual activity involving the anus. This avoids any tears that could cause infection

Change condoms if you want to put a penis into a mouth or vagina after it's been inside the anus. This also minimises the transfer of bacteria

Use lots of lube to reduce the risk of tears in the anus

Stop immediately if anal sex becomes painful

See your doctor after anal sex if you notice bleeding or experience abdominal pain

Wear a condom and take measures to protect yourself from STIs, such as getting the HPV vaccine

Are you curious about trying anal sex? You can ask any questions you have over 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, pads, liners (and more!) delivered easily and regularly through your letterbox. That frees up some headspace for thinking about the more fun things you can get up to below the belt!

Your Guide To Enjoyable & Safe Anal Sex

Is it hot in here?! Many things fluctuate throughout your cycle (hello food cravings!), and your sex drive is no exception. One minute you’re up for it, the next you’re in a pyjamas-and-TV mood, but once you learn how your body works each month, you may find your sex drive becomes a tad more predictable.

Let’s dive into all things sex drive; why it blows hot and cold, how to handle it, and even some tips if your partner’s libido is difficult to forecast… 

What is ‘sex drive’ and what controls it? 

You may have heard words like ‘libido’, ‘horny’, ‘urges’; it all just means you’re in the mood for sexual activity. It may seem like it comes out of nowhere, but sex drive actually increases and decreases due to a perfect storm of biological factors, like testosterone and estrogen levels, psychological factors like stress, and social factors like your intimate relationships. 

When all of these stars align you’re in for a good time. Research has found the ovulation phase of your cycle (when you’re most fertile) is also when you’re most horny. Our bodies are basically biologically programmed to procreate during the ovulation window so you may notice a shift in - ahem - randiness around then!  

Why do I sometimes feel like I’d rather scratch my eyes out than have sex?

… because you’re human. It’s OK if you don’t feel like it. Never feel guilty, and don’t let anyone else make you feel guilty either. Everyone experiences days when, no matter how much you plan ahead, you’re just not in the mood. There are lots of reasons why you may not be feeling it. Like, LOTS. Here are a few:

Menopause: when your sexual hormones drop, it causes a decrease in sex drive

Mental health: when you suffer from anxiety or depression, sex may be the furthest thing from your mind - several studies have shown this to be the case 

Age: studies have found there is a decline in libido after the age of 60 

Health: if you live with a chronic condition like diabetes or heart disease, you may experience a reduction in sex drive due to things like fatigue 

Pregnancy: studies have shown that pregnant people see a reduction in their libido

Medication: certain medicines and treatments can cause sex drive to drop, like chemotherapy and antidepressants

And how come some days I’d give my last rolo for a romp?! 

Your body may also experience a boost in libido due to similar reasons, such as hormones, psychological factors, and proximity to Henry Cavill (no? just us?), so don’t be alarmed if you start to get a little overly amorous at certain times of the month. Remember, one person’s “normal” could be a desire for sex once a day, while another person’s base line may be a desire for sex once a month. Whatever yours is, it’s normal! 

What do I do when I’m not in the mood? 

If you’re not feeling it, that’s OK. Keep in mind that your sex drive will inevitably change as you age, so don’t worry if it decreases as you get older - totally normal. 

That said, if you have not yet experienced menopause (when sex drive naturally decreases) and you worry your sex drive has remained low for a while - i.e. you haven’t had sex, masturbated, or felt sexual desire for a prolonged period of time - then it’s worth having your GP check everything is fine health-wise, discuss any stress or depression you may be experiencing, or review any medications that may be affecting your libido. 

If you also experience symptoms like vaginal dryness, painful sex or an inability to orgasm, your GP could shed some light on this too and check there are no underlying health issues. 

What do I do when I’m reeeally up for it? 

Go for it! Have (safe) sex, break out the vibrator, whatever floats your boat. If you feel your libido is verging on ‘sexual compulsion’, you can discuss this with your GP. This means if your sex drive is negatively impacting other areas of life like relationships and work, or you can’t stop certain sexual behaviours. If you think your libido is higher than average, see your GP so they can check everything is A-OK in the hormone department. 

What if my partner doesn’t want to have sex but I do? 

It can be frustrating when you’re up for it but your partner isn’t, and it’s easy to assume it has something to do with you. Remember in most cases their libido will be due to the above reasons (hormones, stress, medication, etc.) and nothing to do with their attraction to you. 

The best thing to do is give them space when they need it so they feel safe and comfortable with you, communicate how you feel about the situation, and support them in getting any help from their GP that might improve their sex drive. If they are having a longer-term issue with their libido, it’s best to keep talking about it openly so they don’t resort to making unnecessary excuses, and you don’t start to feel resentful. Communication can solve a lot.  

Have you experienced a low or high sex drive? Ask away with questions 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. That frees up some headspace for thinking about...other stuff.

Libido Love: How Your Sex Drive Varies With Your Menstrual Cycle

Adenomy-what now? Bit of a tongue twister, but we think this little-known condition needs to be talked about more often. If you’ve never heard of it, we’re covering what it is, what symptoms to watch out for, what it’s like to live with the condition, how it affects fertility, treatment options, and more. Here we go… 

Adenomyosis is a condition where the inner lining of the uterus breaks through the muscle wall of the uterus, known as the myometrium, in either one localised spot or throughout the whole of the uterus. 

This can cause a fair bit of bodily havoc for some, such as menstrual cramps, abdominal pressure, bloating, heavy periods, and more, although it is not life-threatening. That said, the pain it can cause, and symptoms like heavy bleeding, can negatively impact your life if you suffer from adenomyosis.

It’s quite common, and mostly found in middle age, or after having children. Studies suggest those who have had uterine surgery in the past could be at a higher risk. 

The exact cause of adenomyosis is unknown, but studies suggest hormones such as estrogen, progesterone, prolactin, and follicle stimulating hormone, could be involved. It is believed that when the lining of the uterus attempts to heal after injury, re-growth may happen inwards rather than outwards, which could develop adenomyosis. 

Some factors that may increase the risk are being in your 40s or 50s (but premenopausal), having children, and having had surgery of the uterus, for example a C-section delivery or surgery to remove fibroids. There are many other risk factors, and unfortunately no known way to prevent this condition. It is thought to be simply down to genes, hormones, and the immune system. It’s not life-threatening, and may go away when you reach menopause.

What are the main adenomyosis symptoms? 

The most common symptoms of adenomyosis are:

A feeling of heaviness or discomfort in the pelvic area 

It’s also good to watch out for pain during sex and when having a bowel movement, but these symptoms are less common. In many cases, one third to be exact, sufferers will have no symptoms at all, and the condition is often found by chance during a routine scan. 

Adenomyosis is different from endometriosis, which is when endometrial tissue is implanted outside of the uterus. People who suffer from adenomyosis could have endometriosis simultaneously, or develop it alongside at a later date. 

While there isn’t a lot of research in this area, and the research that does exist is conflicting, studies suggest that adenomyosis could affect fertility. Research has found that adenomyosis could potentially impair fertility by affecting the ‘uterotubal transport’ and altering endometrial function, but again, more studies must be done to determine whether the condition can directly affect fertility, and to what end. 

A doctor may diagnose you with adenomyosis after reviewing your medical history, and carrying out a pelvic exam to look for any enlargement. If they suspect adenomyosis, there may be tests such as an ultrasound (not always effective due to adenomyosis looking very similar to uterine fibroids on ultrasound), an MRI scan, or an endometrial biopsy to test a small sample of endometrial tissue. 

It’s important to know that none of these will help diagnose adenomyosis, but rather, rule out other causes for symptoms. The only way to properly diagnose adenomyosis is via hysterectomy, and having a pathologist examine the uterus. This would only be considered in extreme cases. 

With a difficulty in diagnosing adenomyosis, comes a difficulty in developing treatments, as many treatments simply address symptoms rather than the underlying cause. Still, if you suffer with intense pain or heavy bleeding due to the condition, available treatments could vastly improve your quality of life. 

Treatment options include non-hormonal medicines that ease pain and bleeding, hormonal medicines like the combined oral contraceptive pill or coil, hormone injections for a temporary and reversible menopause, a hysterectomy to remove the womb, or a uterine artery embolisation, where small particles are injected into your blood vessels to cut off the blood supply to the adenomyosis.

You can discuss possible treatment options with your doctor, and they will take into account factors that may influence your decision when it comes to treatments, for example your age and how close you are to menopause, whether you want to become pregnant in future, treatments you have already tried, your feelings about surgery, and more. In some cases, such as if symptoms are mild, you are nearing menopause, or you are trying for a baby, the best course of action may be to do nothing for the time being. 

Is it possible to live with the condition long-term?

Yes. Many people experience only mild symptoms of adenomyosis, and feel that they can manage it themselves until such time as they reach menopause age, or choose to have a baby and seek treatment afterwards. Studies have looked into the management of adenomyosis, and while there are no drugs currently available to manage the condition, there are a number of smaller procedures that could improve symptoms in the long run, and research is ongoing in this area. 

It is for this reason that you should speak to your doctor regularly about any symptoms you experience, so you can understand all treatment options, and they can continue to give you the most up-to-date advice. 

Have you been diagnosed with adenomyosis, or do you suspect you have the condition? Tell us about your symptoms and experience 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 might be going on down there.

Adenomyosis Symptoms, Causes & Treatment

Let’s get into the juicy stuff (erm, pardon the pun). We’re talking female ejaculation; what is it, how does it happen, what does it look like, can you control it, and all that jizz jazz. Whether you’re a squirter, or you’re just curious about what’s going on down there, we have all the details right here...

So you’re saying vaginas actually ejaculate? 

Though not nearly as common as male ejaculation, female ejaculation is when the urethra expels some fluid during arousal - and don’t worry, you don’t have to identify as female to enjoy this phenomenon. 

Contrary to popular belief, it’s not always the same as having an orgasm, so it’s somewhat of a mystery. There’s not much research out there about female ejaculation or the biological reasons why it might happen, but rest assured, it’s totally OK and normal if it happens to you. 

For a long time it was thought that female ejaculation was simply a continence issue, since the fluid is expelled via the urethra (the part where pee comes out), but research has since disproved this. 

A 2014 study found that fluid accumulates in the bladder during arousal and leaves through the urethra during ejaculation, confirmed via an ultrasound of the subjects’ bladders. At first the scan showed that the bladder was empty, then it filled during arousal, and appeared empty again after ejaculation. From what scientists now know, there are two different types of female ejaculate; squirting fluid, which is typically colourless, odourless, and there can be a lot of it, and ejaculate fluid, which is thick and milky, more like male semen. 

Both contain fructose, a type of sugar, and prostatic acid phosphatase (PSA), which is the same enzyme found in semen that helps sperm motility. 

Scientists believe that the PSA and fructose come from the Skene’s glands, sometimes called Gartner’s duct, or the female prostate. These glands can be found close to the G-spot, which is why it’s thought that stimulation of this area can cause the glands to produce PSA and fructose, which moves to the urethra and is then expelled. 

It looks different for everyone; you may not know it’s happening, or you may experience a sort of ‘spurt’ of liquid, or even a sensation that feels like gushing. Some people report that it looks like they have wet the bed, so it’s possible for there to be quite a bit of fluid. It is estimated that between 30 and 150 milliliters are expelled during female ejaculation. 

The International Society for Sexual Medicine estimates that 10-50% of women ejaculate during sex. That’s a pretty big margin of error, so it’s safe to say researchers still don’t know a whole lot about this phenomenon. 

If you already experience female ejaculation, whether sometimes or on a regular basis, good on you! If you’re curious about it and you want to try it out for yourself or on a partner, you may find it’s simply luck of the draw - some can do it, some can’t. Still, there’s no harm in giving it a try! 

Experts say concentrating on stimulating the G-spot is the most likely cause of squirting, and being in a comfortable, relaxed state will help too. Some say it can feel like needing to pee before squirting, so it’s best to pee before sex so you’re not afraid to bear down (another tip) when you feel ready to go. As with many things in life, if at first you don’t succeed, try again! 

Not a problem. If porn had its way, we’d all believe that squirting was the ultimate satisfaction and turn-on, but that’s just not the case. Some people like the idea, others don’t. Some people find it sexy, others don’t. It’s a personal thing, so don’t worry if your body won’t play ball - the sexual pleasure of you and your partner isn’t dependent on it.  

Absolutely not. It can feel a bit overwhelming if there’s a lot of liquid involved, plus you might worry that you have simply weed yourself during sex! It’s understandable to be a little taken aback, but there’s nothing to be ashamed about. Enjoy the feeling if you can, and if you’re worried about it happening while having sex with a partner, communicate your worries with them. And remember, penises do it all the time, so let your vagina do its thing! 

Are you a proud squirter? A reluctant one? Or maybe you’re just curious to try it for yourself? You can ask any questions you have over 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, pads, liners (and more!) delivered easily and regularly through your letterbox. That frees up some headspace for thinking about more...fun things!

Squirting 101: Myths & Truths About Female Ejaculation

Lots of factors can affect your menstrual cycle, but one that isn’t talked about a whole lot is smoking. If you suffer from premenstrual syndrome (PMS), the nicotine present in cigarettes and e-cigarettes could be negatively impacting and exacerbating your symptoms each month. Understanding how your smoking habits can affect your cycle, and vice versa, could help you ease symptoms. 

And if you’re looking to quit altogether? Mark your calendar, because we have the exact times you’ll want to throw away those ciggies for the best results. Let’s get to it...

First of all, how are smoking and vaping different? 

We all know what smoking is, but what’s this vaping thing all about? It’s become popular in recent years, sometimes as a habit in itself, and other times as a stepping stone to quitting cigarettes. A 2019 UK trial found that, when combined with in-person support, those who used e-cigarettes to quit smoking were twice as likely to succeed as those using nicotine replacement products like gum or patches.

E-cigarettes don’t burn tobacco, so they don’t produce the most toxic elements of smoke; tar or carbon monoxide. They do, however, contain nicotine. Vape pens use a liquid with between one third and a half of the nicotine found in cigarettes, but they can contain other harmful chemicals too, and all the risks of vaping are not yet known. In summary, vaping is less dangerous than smoking, but still contains nicotine which affects the menstrual cycle. 

How does nicotine affect the menstrual cycle?

You may notice your PMS symptoms worsening when you smoke, or you may not, but the nicotine could still be having a negative impact on your cycle. A 2020 analysis of 13 different studies involving over 25,000 subjects found that nicotine made them 1.5x more likely to experience worse PMS (premenstrual syndrome) symptoms in the days leading up to their period, like depression, irritability, sleep problems and cramps. 

And if you suffer from PMDD (premenstrual dysphoric disorder), smoking can make symptoms even more intense, with the same study finding that PMDD sufferers were 3x more likely to experience worse symptoms. 

There’s also research suggesting that smoking can shorten your cycle, for example, this study found heavy smoking (meaning at least 20 cigarettes a day) was associated with a 4x increased risk of having a cycle last less than 25 days, as opposed to not smoking. 

Just as above, the nicotine in cigarettes can cause your cycle to shorten in length, but there are other reasons to believe it could affect your fertility. In fact, some researchers agree that smoking can affect every phase of conception, with smokers being at a higher risk of not ovulating, and lessening the chance that a fertilised egg will implant in the uterus. Nicotine can also mess with the function of the fallopian tubes and stop an egg from making it all the way to the uterus. When this happens, it can increase the risk of experiencing ectopic pregnancy, which can be dangerous.

It has also been found that smokers who receive in vitro fertilisation (IVF) treatment are less likely to have a successful conception. 

OK, so smoking is bad… why is it so hard to quit?!

Quitting smoking is no easy feat, and anyone who has tried will know that it takes a LOT of willpower. Add to that research showing women tend to become addicted to cigarettes faster than men, and can have a harder time quitting - yes, you guessed it, it’s likely down to our menstrual cycle calling the shots and having allllll the cravings. This is naturally going to affect our ability to avoid cigarettes and make the healthier choice when stress is involved. 

How do I synchronise quitting to suit my cycle?

If you track it… you can hack it! By that we mean, if you pay attention to your cycle and understand how your mood and cravings are affected at each stage, you can choose to quit during the time of the month where you know you will crave nicotine less.

“When will that be?!” we hear you cry. Well, data shows the urge to smoke is usually stronger at the start of the follicular phase (the one that begins after menstruation), due to a decrease in the hormones oestrogen and progesterone. Then, the ovulation phase is likely to decrease the symptoms of nicotine withdrawal. With physical withdrawal lasting only about one week, quitting around two weeks before your period is thought to be the ideal timing. 

Research has even found that fluctuating hormone levels could affect the way we respond to “smoking cues”, for example, just the smell of a cigarette, or a colleague asking us to go outside for a break. Keeping this in mind throughout your cycle could help you manage not only your internal cravings, but your response to certain stimuli. 

Have you quit smoking, or tried to quit in the past? Do you think your menstrual cycle played a part in your success or having to start over? We’d love to know if you noticed a connection. Tell us about your experience 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 gives you some more free headspace to help kick the habit.

How Smoking Affects Your Period, And The Best Time In Your Cycle To Quit Successfully

There are so many reasons to eat healthy and avoid junk food; managing weight, maintaining your immune system, fuelling fitness, boosting energy, reducing risk of disease, and more. But what about eating well to feed your mind? 

Paying attention to what you put into your body, and opting for nutritious foods instead of processed junk food, can be one of the greatest gifts you give your body. And it turns out your mental health can massively benefit too. Here’s how...

How is nutrition connected to mental health?

Many studies have linked diet and common mental health disorders like depression and anxiety, suggesting that diet could be as important to mental health as it is to physical health. There has even been early-stage research carried out on the possible role food allergies play in serious conditions like schizophrenia and bipolar disorder, and though no direct evidence has been confirmed, it’s fascinating to see how closely our diet and mental state could be linked. 

Nutrition plays many roles in mental health. For example, it’s vital for brain development as it nourishes protein-building blocks, enzymes, brain tissue and neurotransmitters in the brain, and some nutrients have even been linked to increasing the connections between brain cells. In addition, good nutrition produces healthy gut bacteria, which helps your immune system tackle any inflammation that can affect our mood and cognition. 

We want to be clear that this is not about limiting how much you eat (you don't have to monitor your calories and carbs to see the benefits of healthy eating!) but rather, it’s about choosing specific foods that could be beneficial to your brain and, as a result, mood.  

One review of 21 studies done in 10 countries found that a high intake of fruit, vegetables, whole grains, olive oil, fish, low fat dairy, and antioxidant-rich foods, combined with a low intake of animal foods, could reduce risk of depression. Another study focused on the Mediterranean diet (lots of veggies, fruit, legumes, nuts, beans, fish, etc.) which was associated with a 32% reduced risk of depression.

If you want to get reeeally detailed about which foods could have specific effects on your mental health, this dataset from MentalHealth.org.uk is super helpful:

“But wait!”, we hear you cry. “This seems like far too much diet change!” We get it. It can be overwhelming to completely overhaul your diet, so to summarise the above into a neat little package of advice; we recommend focusing on eating whole foods. The kind that doesn’t come out of a packet, isn’t processed, doesn’t contain lots of added sugar… you know the sort. 

Mental health charity Mind recommends simply: 

Looking after your gut by eating plenty of fibre

Feeding your brain with protein (lean meat, fish, eggs, soya products, nuts, etc.)

Eating the right fats (omega-3 and -6 will keep your brain working well)

Staying hydrated (between 6–8 glasses of water a day)

Eating healthy always seems to suggest that you must give up foods you love, and this isn’t always the case. Filling yourself up with plenty of nutritious foods will inevitably mean you have less room for junk food, and this will start to naturally manage any cravings you have. 

If you’re really looking to make a difference with your mental health by eating healthier, you’ll want to avoid foods that can negatively impact this. Yes, you can get that temporary feeling of happiness from takeaways, high-fat foods, high-sugar foods etc., but in the long run, if eaten on a regular basis, they are likely to keep your mood low. 

A 2017 study of the sugar intake of 23,000 people confirmed there could be adverse effects on long-term psychological health, showing how what’s on our plate can affect our brain. The participants in these studies were on diets that included processed foods, fried foods, refined grains (like white bread), high-sugar products, beer and more. 

It’s what we’re all searching for - balance! But what does it mean when we talk about a healthy balance within our diet? It’s all about considering how you feel mental health-wise, and listening to your body. If you are feeling anxious, depressed, unfocused, irritable, stressed, unmotivated, or not sleeping well, you could see some sort of improvement if you seek out more nutritious foods, and stick to eating them consistently enough to give your body time to benefit from them. 

“To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.”  – Buddha

Remember, eating well can improve our mental health, but sometimes we need to find other ways to do this. If you are struggling with your mental health, don’t hesitate to reach out to your GP for more resources, and talk to those close to you. 

Have you made any dietary changes with your mental health in mind? We’d love to know if you have felt a difference. Tell us about your experience or ask any questions you have 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 frees up time to think about those eating habits.

Eat Yourself Happy: How Good Nutrition Can Improve Mental Health

Ahhh wine. The sparkling wine, the cheeky mini wine, the canned wine (yes, that’s a thing now). For some it becomes quite appealing at certain times throughout the menstrual cycle - but why? We’re taking a closer look at what’s going on with our hormones that has us reaching for the rosé, and how to know if we should be embracing or avoiding the bottle when that time of the month strikes. 

How is alcohol connected to my menstrual cycle?

It’s a valid question. Why are you not craving chocolate? Or cheese? Or some obscure snack food? For those of us who crave specifically alcohol (wine or otherwise) during our cycle, it can seem like an odd thing to seek out. 

Studies have discovered you may be likely to enjoy the effects of alcohol more during your premenstrual week than other weeks during your cycle, but other studies have found that alcohol cravings are highest during the follicular phase of your cycle, compared to the luteal phase, and these cravings can be even higher for those who use hormonal contraception. 

But why? The answer could actually be pretty simple; we are more likely to turn to alcohol as a way of easing the low mood that comes with dropping estrogen levels. In short, we feel rubbish, so we want a glass of wine to feel better. 

When the mood strikes, the question is, should we pour a glass? 

It’s hard to justify any health reasons for drinking wine, as alcohol certainly has its negative side. But there have been several studies done on the benefits of red wine specifically, which used to be thought of as the reason for the “French paradox”. This is an observation that French people have lower rates of heart disease, despite consuming high saturated fat and cholesterol in their diet. The reason? Experts used to say it was all the red wine they drank, but newer studies have confirmed this is most likely a myth. Damn! 

Still, according to a 2018 study, drinking red wine in moderation could have positive links with cardiovascular disease, atherosclerosis, hypertension, certain types of cancer, type 2 diabetes, neurological disorders, and metabolic syndrome, but it’s worth mentioning that there have never been any official recommendations on the benefits of drinking red wine. After all, too much of a good thing. 

Could wine have benefits for period cramps or PMS?

Looking at what red wine could do for your PMS, another 2018 study found that the polyphenols in red wine and grapes can improve the gut microbiota, and certain compounds in the drink may also act as prebiotics, which promote gut health. If you suffer from the dreaded ‘funny tummy’ during your cycle - bloating, IBS, the works - then it’s possible a little red wine could help. 

It also contains a lot of antioxidants, which are important for maintaining good health and protecting cells from damage. There have been links made between antioxidant levels and certain hormone levels during the menstrual cycle, but no formal conclusions have been drawn about this. Antioxidants are good for your overall health though, so if you feel a bit under the weather at certain times during your cycle, a boost in antioxidants is never a bad thing. A little red wine could provide these, but so can other sources. 

We’re all about a healthy balance of listening to your body and also enjoying food and drinks in moderation, so if you are craving some wine or another alcoholic bevvy at certain points during your cycle, don’t sweat it. 

That said, moderation is key when it comes to any alcohol, and at the end of the day, if you over-do it on drinks you’re going to make yourself feel worse. It’s also important not to start associating low mood during your period with having a drink - you don’t want to become dependent on this to feel better. 

If you are developing a stronger desire to drink alcohol, it’s time to take notice. According to Drinkaware, it is advised that you drink no more than 14 units a week on a regular basis, and watch out for signs of alcoholism, which include a lack of interest in previously normal activities, getting drunk more regularly, and needing to drink more to achieve the same effect. Feeling tired, unwell, irritable, anxious or depressed are also red flags. 

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Squirting 101: Myths & Truths About Female Ejaculation

How Smoking Affects Your Period, And The Best Time In Your Cycle To Quit Successfully

Eat Yourself Happy: How Good Nutrition Can Improve Mental Health

Why You Crave Wine During Your Period

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