Endometriosis was historically a mysterious condition that not many people knew how to diagnose or treat, but thankfully it’s being talked about now more than ever before, and medical professionals are taking endo pain much more seriously. 

That said, many people must still live with its symptoms for years while waiting for an official diagnosis or treatment to begin. If you are living with endometriosis and looking for alternative ways to manage the day-to-day symptoms — other than treatments recommended by doctors, like a laparoscopic procedure — then you’re in the right place. 

Let’s take a look at what else you could be doing in your daily life to better manage the symptoms. But first, a quick reminder…  

Endometriosis is a condition which causes tissue similar to the kind found in the lining of the womb to grow in places it shouldn’t, like the ovaries and fallopian tubes. Endometriosis is a long-term condition, and depending on the severity of the condition, it can have a massive impact on daily life.

Endometriosis affects 1 in 10 women of reproductive age, and it’s thought to be the second most common gynaecological condition after fibroids. Symptoms of endometriosis vary from person to person, with some experiencing mild symptoms and others being very badly affected. The most common symptoms include:

Pain in the lower abdomen, back, pelvis or elsewhere (this typically becomes worse during a period)

Pain when urinating or having a bowel movement during your period

How is endometriosis diagnosed and treated? 

Your doctor may ask about your symptoms, conduct a pelvic exam to feel for abnormalities or cysts, and if needed, perform an ultrasound to see inside. However, the only definitive way to diagnose the condition is through a surgical procedure called a laparoscopy, so if diagnosed this way, treatment for endometriosis often happens simultaneously.

A laparoscopy occurs under general anaesthetic, where a surgeon will make small incisions near the belly button and insert a laparoscope which allows them to see inside your pelvis and check for signs of endometriosis. If they find any, they can attempt to treat it then and there so you only require one surgery. Whether you have not yet had an endometriosis diagnosis or you are awaiting one, there are a few ways you may be able to reduce the negative daily symptoms of endometriosis. 

If you suffer from endometriosis pain, you’ll know it can be anything from a little annoying to completely debilitating. A few things can help:

Apply heat — Taking a warm bath or applying a hot water bottle to the affected area can help to relax cramping muscles and ease pain. Although this is recommended for general period pain, it can also help those with endometriosis to find some relief. 

Stay hydrated — Hydration can help with bloating and cramping, so drink plenty of liquids. 

Do a pelvic massage — Since endometriosis pain is usually confined to the pelvic area, a pelvic massage can sometimes ease discomfort. By gently manipulating the pelvis and lower back to increase blood flow, you can relax muscles and reduce pain.


Remember you can also use over-the-counter painkillers or speak to your doctor about medication to help. 

What can I do to minimise pain during sex?

Some people with endometriosis suffer from pain during or after sex, which can feel like a stabbing pain in the abdomen ranging from mild to severe. Here are a few ways you may be able to manage this:

Track your symptoms and avoid bad days — Knowing when your endometriosis pain is likely to be at its worst can help you plan and avoid the worst days for pain during sex, and also help your partner worry less about hurting you. 

Be mindful of positions — Certain sexual positions will put less pressure on your pelvis, so experiment with your partner to find the least painful positions that allow you to control the depth and speed.

Engage in other types of sexual activity — Avoid penetrative sex and stick with things like oral sex, massage, and other forms of foreplay.

Lube up — Use plenty of lubrication to reduce the friction and, as a result, the pain.

Have a bath — Sometimes taking a warm bath before sex can ease pain during.

Communicate — Remember, there should be no pressure to engage in sex if you don’t want to, so if it’s painful, tell your partner this and discuss other options.


One study of 1,120 people with endometriosis and 560 without found 50.7% of those with endo reported frequent fatigue, compared to just 22.4% of those without. If fatigue is something you struggle with due to endo, then you’ll know it can be hard to manage. 

It may sound like basic advice (and it is!) but ultimately the best way to manage fatigue is to rest enough to replenish your energy. Whether that means sleeping longer at night, taking rest time during work hours, or planning ahead to rest before big events, try to incorporate more rest into your day where possible to minimise feelings of fatigue. 

Getting more sleep also helps with pain management since it balances hormone levels, which as a result, manages inflammation and pain. So catch those Zs! 

Want to read more? Check out our article: Daily Life With Endometriosis Fatigue

Lifestyle changes that improve your overall health can often help minimise symptoms of endometriosis over time. It is thought that by taking the below measures you may notice a reduction in your symptoms, but everyone responds differently so finding the right balance for you is important. 

Researchers have looked at the role of diet in endometriosis since it is connected to processes like inflammation, oestrogen activity, and more. While research is still ongoing, some studies suggest the following could help:

Eating more fruit and vegetables is thought to reduce the relative risk of endo by 40%

Eating less red meat is thought to increase relative risk by upwards of 80% (read more in our article: Endometriosis & A Vegan Diet: Does It Help Symptoms?)

Ensuring adequate intake of omega-3 fatty acids

Limiting alcohol (read more about this in our article: Endometriosis & Alcohol: The Stealthy Symptom Aggravator)

Sometimes we can’t get everything we need from our diet alone; for example, vitamin D, which is thought to help with the symptoms of endometriosis. Certain supplements can be helpful, which is why we created our research-backed Endo Complete Support, with 12 powerful ingredients targeting the symptoms and triggers of endometriosis (read more here!) 

If you are going through a treatment plan with your doctor, it’s always best to speak to them before you introduce anything else so they can advise on whether or not it’s right for you. 

People with endometriosis pain tend to avoid exercise for obvious reasons. However, it is thought even light to moderate exercise can help to decrease pain and discomfort by increasing the circulation of blood and oxygen flow to your organs, decreasing oestrogen production, and boosting endorphins in the brain that reduce pain. 

In fact, those who engage in some form of high-intensity exercise are around 75% less likely to develop endometriosis. Whether you want to try high-intensity activities like running or spinning, or something more gentle like yoga or walking, you could benefit from a reduction in endometriosis symptoms.


Stress is thought to be a contributing factor to the severity of endometriosis symptoms, and endo symptoms cause stress in return… an ongoing cycle! Managing your everyday stress levels can reduce the pain and discomfort of endometriosis, while providing more general benefits too. Consider activities such as meditation, deep breathing, walking, yoga, or anything else you enjoy doing during “me time”, like painting or sewing. 

You can also remove the stress of having to make excuses to family and friends when you don’t feel up to social gatherings by communicating with your loved ones to let them know how you feel — you may be surprised by how kind and supportive they could be. 

Are you living with endometriosis? Here are some other articles from our Full Stop blog you may find interesting:

Endometriosis Acne: Handling Endo Skin Problems

Endo Feels: Endometriosis & Mental Health

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

Our website has a short Learn Your Phase questionnaire to help you discover more about your cycle. We love to help people tackle the symptoms associated with the entire cycle — not just the bleed days — so whatever your symptoms or cycle goals are, we’ve got you. 

Living with Endometriosis: What can I do day-to-day to help reduce symptoms?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

How do I know if zinc supplements are helping me? 

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

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

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

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

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

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

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

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

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

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

How does pine bark extract help menstrual symptoms?

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

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

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

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

Improves blood flow to the reproductive organs 

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

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

Is pine bark extract safe to take with medications?

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

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

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

The many menstrual cycle benefits of pine bark extract

Ashwagandha is a traditional ayurvedic herb which has been used for thousands of years and is named after its smell. Ashwagandha literally translates as ‘smell of the horse’. It falls under the class of adaptogenic herbs. Adaptogenic herbs have a modulating and balancing effect on the body and ashwagandha is particularly beneficial for balancing moods and the stress response. Ashwagandha works via a mechanician involving 3 glands – the hypothalamus and the pituitary glands in the brain, and the adrenal glands on the kidneys. This mechanism is known as the HPA axis and directly regulates the stress response. 

Mood - Due to its regulating action on the HPA axis, ashwagandha regulates the level of cortisol (the stress hormone) in the body which helps to regulate moods and decreases the overall state of stress, anxiety and irritability. Chronic stress in day-to-day life leads to a higher level of cortisol production in the body which interferes with the production of progesterone and thyroid hormones. Progesterone and thyroid hormone disruption interferes with the menstrual cycle. Many women experience anxiety and irritability as part of their PMS symptoms due to the change in hormones. Regulating cortisol also has a positive effect on the regulation of other hormones including reproductive hormones which improves mood, anxiety, irritability during PMS and the normal rhythm of your monthly cycle. 

Sleep – Sleep is often interrupted before menstruation begins and can be part of PMS. As hormones fluctuate, your body can become out of balance and does not produce the same level of sleep hormones. Broken and poor-quality sleep and worsen mood imbalances and trigger irritability. Ashwagandha has a calming effect on the body and decreases the level of cortisol, which then allows your body to make more of the sleep hormone melatonin, helping you to get to sleep and stay asleep. Studies have shown the benefits of ashwagandha on overall sleep quality. 

Food cravings – Sweet food cravings are a common PMS symptom, and if you cave in and binge on sugary foods, you may make hormone imbalances worse. Decreasing the level of cortisol in the body with ashwagandha may improve sweet food cravings. The body typically craves sweet foods when cortisol levels are high as a prehistoric survival mechanism. Sugary foods increase the levels of inflammation in the body and increases pain. Sugar also triggers an increase in testosterone levels, leaving your whole hormonal cycle out of balance.  

Ashwagandha can be taken either in the morning or at night depending on your needs. If you are struggling with sleep, taking it at night-time can be beneficial to improve sleep quality. If you struggle more with mood fluctuations and food cravings during the day, then taking it in the morning may suit you better. Ashwagandha will work throughout the day to keep you calm, balanced and in control. 

Looking to sort your PMS and supplement your diet with ashwagandha? Yoppie’s Mood Food supplement contains 150mg per serving of ashwagandha and helps balance mood swings, irritability and anxiety. If you have any questions you can chat about it over in our Full Stop FB group, or get in touch directly on Instagram at @itsyoppie.

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

How does ashwagandha help PMS?

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

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

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

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

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

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

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

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

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

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

Did you know activated charcoal helps bloating?

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

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

Here’s a deeper dive into the ingredients :

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Our Endometriosis supplement ingredients, deep dive.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Why we selected the ingredients in our PCOS supplement

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

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

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

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

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

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

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

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

Stevia : the safe sugar alternative for women with PCOS.

More and more people are choosing to try initiatives like meat-free Mondays and Veganuary, or becoming full-time vegans or vegetarians, whether for their health, their love of animals, or for the environment. Going vegan or veggie can be a positive choice for a number of reasons, but we wondered; what if it could help your PCOS symptoms? Let’s take a look…

How does my diet affect my PCOS symptoms? 

Diet has such a big impact on every part of our lives, even if we don’t suffer from a health condition. For those with PCOS however, symptoms can sometimes worsen depending on what you eat. This is because people with PCOS are often insulin resistant, and when they experience a higher insulin level than normal and their blood sugar rises, their body tries to balance it by producing more insulin. It’s these high levels of insulin that can cause the ovaries to make more androgens… the hormones responsible for the PCOS symptoms you know and loathe!

Though more research is needed in this area, it is believed that consuming excess red meat - such as steaks, hamburgers and pork - could exacerbate the symptoms of PCOS, so in theory, a vegetarian diet could help. Some studies have found mixed results, stating that those who ate a typical Western diet, and those who ate solely plant-based, were associated with a higher risk of PCOS, while those who ate a mixed diet were associated with a lower risk of PCOS. If this is the case, it could suggest that a semi-vegetarian approach may be the way to go, i.e. eating more plant-based as opposed to entirely plant-based. 

So being a full-time vegan… won’t help my PCOS? 

There is a lot of anecdotal evidence to support the idea that eating vegan will cure just about any ailment you can think of. This is untrue (case in point; the study mentioned above suggests veganism produced less results when it came to easing PCOS symptoms)... however! We can’t ignore that a plant-based diet has been found to produce some rather undeniable anti-inflammatory benefits which can have positive effects all round, whether you have PCOS or not. 

Since PCOS is known as a pro-inflammatory syndrome that’s linked to issues such as high cholesterol, nutrition deficiencies and gut health, a vegan diet that is high in fibre and essential nutrients can lower cholesterol and LDL (low-density lipoprotein) levels, and improve symptoms as a result. And being a diet that naturally eliminates some of the most inflammatory foods, it has the potential to help improve gut bacteria, reduce inflammation, control insulin resistance, balance hormones and more. 

It would also appear from this study (which features a number of different diets) that a vegan diet was the most effective in producing weight loss results in those with PCOS, which can subsequently benefit symptoms. Taking into account these anti-inflammatory and weight loss elements, there seems to be the potential to improve PCOS symptoms with a plant-based diet, so with your doctor’s approval, it may be one to try if you want to improve yours. 

What about a diet that’s just anti-inflammatory?

If you’re not quite ready or uninterested in switching to a fully vegan diet, you could still see benefits from simply focusing on anti-inflammatory foods. One study published in the North American Journal of Medical Sciences found that those with PCOS who followed an anti-inflammatory diet for three months were successful in losing 7% of their body weight, and showed notable improvements in blood pressure, cholesterol and inflammatory markers. They also noted improvements in patients’ menstrual cycles, with 63% of participants returning to a ‘normal’ cycle, and 12% conceiving while following the diet. 

As with anything diet-related, it’s important to note that not everyone will have the same positive results, but it’s good to know your options when it comes to managing PCOS symptoms. And remember, always consult your doctor to ensure they know of any drastic changes you plan to make, in case these affect your treatment or medications. 

I’m still not sure. Should I go vegan or veggie for my PCOS symptoms? 

Ultimately, if you want to try a plant-based diet and your doctor feels it won’t interfere with any treatment you are on, then this could be a good way to improve symptoms. Remember to ensure you include enough of the nutrients that are important for those with PCOS but sometimes neglected when eating plant-based. We’re talking fibre, plant-based protein, omega-3 fats, and more - it’s not just about cutting foods out, it’s about including the vitamins and minerals you need. 

If you’re not ready to join in on the plant-based hype yet, you may still see results by reducing your meat intake and focusing on including more nutritious foods. A sort of flexitarian approach, if you will! This can help you see how your body reacts, and if the results are positive, slowly transition to more of a plant-based diet if you feel it’s right for you. 

Have you tried a diet change to help improve PCOS symptoms? We’d love to hear about your results! Our Full Stop FB group is a great place to chat to others who may be trying to improve symptoms, and if you have any Qs reach out to us on Instagram at @itsyoppie. Don't forget that our personalised menstrual care subscription can get organic tampons, PMS supplements and much more delivered easily and regularly through your letterbox, to help keep at least some of that PCOS pain under control each month.

Can A Vegetarian Or Vegan Diet For PCOS Actually Help?

Wait, what?! Yes, you read the headline right. Firstly, if you suffer from heartburn or indigestion issues during PMS you can breathe a sigh of relief - it’s not all in your head (well, for the most part). PMS is known for causing gastrointestinal issues, but the reason behind this may surprise you (spoiler: it’s the brain). Here’s everything you need to know about these unusual PMS symptoms, why they happen and what to do about it… 

You’ve probably heard of the period poops (we wrote a whole article on them here), but what if your issues start further up the digestive tract? Gastrointestinal issues are common PMS symptoms both before and during your period, and can include anything from general indigestion to bloating to reflux. They mimic symptoms found in those with IBS (irritable bowel syndrome), like abdominal bloating, cramping, diarrhoea, constipation, gas and more. If you suffer from IBS, your period may exacerbate your usual symptoms. 

One study found 73% of respondents said they experienced at least one of the main gastrointestinal symptoms around menstruation, with abdominal pain being the most common. If indigestion is your thing, this is likely caused in the same way; rising estrogen can affect receptors in your stomach and small intestine, causing all sorts of symptoms. 

What about PMS heartburn? Is that normal?

PMS-related heartburn is no different to regular heartburn, and it tends to feel like a burning sensation in your chest - near your breastbone - after you eat. This can intensify if you jump or bend over, for example during exercise. It happens due to the same hormone fluctuations, which can cause the muscles in the oesophagus to relax, leading to food, liquid and stomach acids making their way back into the oesophagus and causing an irritating acidic sensation - hello heartburn! It’s relatively common (and totally normal) although it can be uncomfortable. 

What if I have heartburn but my period never comes?

It’s also worth noting that heartburn can be an early sign of pregnancy, so if you notice digestive issues that differ from your usual symptoms, and you think you might be pregnant, it’s best to take a test or speak to your doctor to either confirm or rule this out. 

This is where it gets really interesting! In the same study mentioned earlier, those who experienced emotional issues before or during their period (such as depression and anxiety) were more likely to report multiple (that’s two or more) gastrointestinal issues as part of their PMS symptoms. Those who suffered from fatigue before and during PMS found they were also more susceptible to gastrointestinal issues. 

In recent years, science has become fascinated with emerging data around the gut-brain connection, thanks to a cool nerve called the vagus nerve (yes, like viva las vagus). This nerve is the longest of the 12 pairs of cranial nerves that come from the brain, and the most complex, transmitting information to and from the brain to elsewhere in the body. There’s still so much we don’t know about this incredible connection, but what we do know - put very simply - is this: what you eat affects your brain, and your brain affects your stomach and abdominal area. Amazing, but no doubt frustrating if you suffer from these issues.

Although gastrointestinal issues with PMS symptoms can be irritating and uncomfortable or even painful, there are some treatment options that can help. Here’s what to try: 

PMS-related heartburn can be treated in the same way as regular heartburn, with an over-the-counter medicine to neutralise stomach acid and reduce discomfort. If you think you need something stronger, or your body gets used to this medicine, you may wish to speak to your doctor and find a treatment that will work for you long term. 

Be mindful of what you eat before your period. Foods that can trigger heartburn or indigestion differ from person to person, so spend time figuring out what may cause your upset stomach and cut this out in the week before your period is due. Removing anything acidic or spicy is a good place to start, but if bloating is your main problem try removing some of the cruciferous veggies and fizzy drinks from your diet. 

Sit properly when eating a meal (no slouching) and if needed, elevate your head and chest while sleeping to manage reflux. This can be achieved by placing a pillow or another object underneath the head end of your mattress to create a slight incline. 

Birth control may also help to relieve some gastrointestinal issues, with one study finding the combined pill improved bloating. 

Exercise regularly to ease the discomfort of gastrointestinal issues. It can seem counterintuitive when all you want to do is be horizontal, but moving around can help to relieve trapped wind and get your stomach working as it’s supposed to. 

Mindfulness isn’t for everyone, but if you’re into the gut-brain connection like we are, then this one may be up your street; one study found mindfulness meditations helped relieve symptoms of depression in those with gastroesophageal reflux disease, so there could be benefits in incorporating mindfulness practice into your routine.

Do you suffer from issues with indigestion and heartburn during your cycle? Chat with others over on our Full Stop FB group, and reach out to us on Instagram at @itsyoppie to ask any questions you may have. Don't forget that our personalised period box can get organic tampons, supplements for bloating and much more delivered easily and regularly through your letterbox as often as your cycle needs it, to stop those PMS symptoms from completely ruining life.

PMS Heartburn & Indigestion: Is Your Brain To Blame?

If you suffer from painful endometriosis symptoms, you’re probably always on the lookout for ways to ease the discomfort. One option that claims to do this and increase your quality of life is a plant-based diet. If you’re curious about whether these claims have any scientific backing, or just want to find out whether saying goodbye to your cheesy chips and chicken nugs could help you feel better, you’re in the right place. Let’s investigate whether veganism helps or hinders your endo pains…

Endometriosis is a condition that causes tissue like the lining of the womb to grow in places it shouldn’t, like the ovaries, fallopian tubes, and inside the pelvis. It is a long-term condition with symptoms ranging from mild discomfort during menstruation, to debilitating pain that stops you from taking part in daily activities. This can of course have a negative impact on your life unless you find a treatment option that works for you, so invest time into researching with your doctor and try out lifestyle changes that may help.  

Why is everyone all about veganism in January?!

Ah, that’ll be Veganuary! Although veganism is in season all year round, January is when it kicks into high gear thanks to a yearly campaign that inspires thousands of people to try a plant-based diet (over half a million tried it in 2021!). They work with businesses to encourage more vegan foods in shops and restaurants and make it more accessible to all. 

If you’re still not sure what a vegan diet entails, it essentially consists of foods that are derived from plants and avoids foods derived from animals. Meat of course, but also things like eggs, milk, cheese and honey come under the category of animal-derived. If you listen to celebrities and influencers, a plant-based diet promises to do just about everything except fix your kitchen sink, but does it actually help if you have endometriosis?

How will a plant-based diet affect my endo? 

Good question! If you suffer from endo and are looking to try out some lifestyle changes to help minimise symptoms, then a diet edit could help. While a generally healthier diet (you know; more veg, less McDonald’s, that sort of thing) is always going to ensure you’re giving your body its best shot at health, there are quite a few accounts of a specifically vegan diet being useful for endo sufferers, though evidence of its effectiveness may be anecdotal. 

Still, even without science-backed studies, it’s worth exploring the possibility that a plant-based diet may have a positive effect on symptoms. One account on Endometriosis.net saw results within days; “After three days of eating vegan, the spotting stopped. After a month of eating vegan, I noticed that my cycle had become regular again, and that the spotting had entirely disappeared. In the middle of month two, I was craving a burger and decided to honor that craving. Three days later, I had spotting again. Light, but unmistakable.”

Another (Jessica Murnane, author of One Part Plant) was on track for a hysterectomy due to her painful endo symptoms but switched to a plant-based diet in the nick of time. She believes this change was the secret to her quick turnaround. Though these stories are promising, there is a distinct lack of scientific research to back up the idea that diet, in general, can have an impact on endometriosis. 

As one study says; “...results of the study suggest that higher intake of green vegetables and fresh fruit can lower the risk of endometriosis. Further analyses will help to utilize dietary modification as a treatment modality which underlie as a risk factor in this prevalent, poorly understood disease.”

So… could a vegan diet help my endometriosis symptoms? 

It seems there’s still a big question mark over the vegan diet as the ultimate treatment for this condition, but there could be some hope there. Depending on your level of pain, you may wish to take the attitude of ‘it couldn’t hurt to try’ and see what positive results you get, if any. If you are following a treatment plan with your GP, speak to them about this first and discuss potential pros and cons of the diet alongside any other treatments you are taking. 

Keep in mind those with endometriosis are at higher risk of developing iron-deficient anaemia due to heavy periods, so if one of your symptoms is heavy periods, approach a plant-based diet with caution (speak to your doctor first) and make sure you are taking any necessary supplements and eating the right foods to ensure good health. 

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