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. 

If you experience any of the above signs, or worry that you are developing a dependency on alcohol, don’t be afraid to reach out to your GP for help and advice.

Do you ever notice a connection between your cravings for alcohol and your menstrual cycle? We’re curious to know if many people experience this. Shout out in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period box can get organic tampons, PMS supplements and more delivered easily and regularly through your letterbox, which frees up time more time for a cheeky tipple now and then.

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

Why You Crave Wine During Your Period

Hold onto your chakras, folks! We’re diving into meditation for PMS management. Sure, it can seem a little hippy-dippy to some, but meditation has some pretty great benefits - both for physical and mental health, so it’s worth exploring how it could be a useful tool for PMS. Deep breath in… and out. Let’s do this.

If you thought meditation was something only millionaire business gurus and monks do, turns out it’s become a popular stress management tool for people all over the world, with roots as far back as 5,000 BCE. 

According to popular app Headspace, meditation is a way to train your mind in awareness, and give yourself a “healthy sense of perspective”. Many people believe the goal when meditating is to eradicate all thoughts, and while that works for some, you don’t need to go into it seeking total enlightenment. It’s simply about learning to notice thoughts without judging them or letting them turn into rumination. 

There are lots of great resources out there explaining how to make the most of a meditation session (some of which we’ll link to at the end), but as a basic overview of how to start meditating, here’s your no-BS guide:

Take a seat somewhere comfortable and quiet. You can do the traditional cross-legged position if you like, or just sit in a chair or on your bed. 

Decide how long you’d like to try it for, and set a timer on your phone. It can take a few minutes to settle into it, so we recommend trying around 10 minutes to start. 

When you begin the timer, focus on your breath. Feel it pulling in and pushing out, follow it, and notice how it flows. 

Any time your mind wanders (it probably will, that’s OK) bring your attention back to your breath without judgement. Use this as an anchor throughout. 

When your timer goes off, don’t immediately jump up. Open your eyes gently, take deep breaths, and notice how your body and mind feel before you end the session.

What are the health benefits of meditation?

Meditation is said to have many physical health benefits, but we’ll focus on the ones that could positively impact your period. 

Firstly, meditation is thought to improve sleep, as one study found. People who meditate tend to sleep longer, and those with insomnia find meditation can decrease its severity. Since periods disrupt sleep, and lack of sleep can affect PMS, improving sleep with meditation could help. 

Meditation is also thought to help control pain. Studies found those who meditated developed a greater ability to cope with pain, and experienced a pain reduction, which could be a game changer for cramps. It’s even been linked to the management of bloating from water retention during periods, so if you get really sore and bloated, meditation sessions could relieve this. 

Lastly, it can help regulate food and alcohol cravings at certain times in your cycle, so if you tend to reach for the junk food and make yourself feel worse, this could be what you need. 

What about the mental health benefits? How can they help PMS?

Meditation can positively impact the mental health side of the equation too. At the forefront of its abilities, meditation is known to reduce anxiety in those with generalised anxiety disorder, so if this is something you experience with PMS, a meditation practice could do wonders. 

In addition, it’s been found in many studies to ease stress by reducing the inflammation response, and improving stress-related conditions like IBS, PTSD, and fibromyalgia. 

Last but not least, meditation can reduce symptoms of depression, with studies showing its benefits as a practice to support treatment of depression. If you struggle with depression (PMS-related or otherwise), speak to your GP to get help and discuss treatment, but know that meditation can support low mood - a handy technique for your mental health toolkit. 

Thinking of trying meditation to ease PMS? Some find it too restrictive, but if you are open to a bit of stillness, even just for 10 minutes, it could help. Here are a few suggestions for when to try it;

When cramps get really bad, try doing short meditation sessions focusing on relaxing the muscles in the belly to manage the pain.

Experiment with a longer meditation session before bed to encourage sleep and enhance sleep quality.

Meditate when you wake up in the morning to promote good emotional wellbeing, and help manage any anxiety and depression that comes with your PMS.

Use a regular meditation practice to check in with yourself and learn how your body and mind feel at different points in your cycle. A great way to track your symptoms.

There are lots of resources out there to help you get zen, and a quick Google will pull up 392 million results *gulp*, so to give you a few quick, easy starting points, you may find YouTube videos like this one and this one helpful for short PMS and hormone-focused sessions. 

There are also great apps like Headspace, Calm and Happy Not Perfect with hundreds of meditations to choose from, so you can tailor your session to however you’re feeling. 

“Meditation is a vital way to purify and quiet the mind, thus rejuvenating the body.” - Deepak Chopra

Have you tried meditation for PMS? We’d love to know how you got on. 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 much more delivered easily and regularly through your letterbox, which definitely frees up some valuable headspace each month.

Meditation For PMS: Worth The Hype?

Often the STIs that can be cleared up with antibiotics get the most airtime. But what about the incurable ones? We’re taking a look at the 4 most common incurable STIs, with the help of some handy research from Hers, so whether you want to know how to avoid them, or you currently live with one, we’ve got the details… 

What’s an STI, and is it different from an STD?

STI stands for sexually transmitted infection, and it’s pretty much what it says on the tin; an infection passed on through sexual contact. The terms STI and STD (sexually transmitted disease) are often used interchangeably, but they’re essentially the same thing. 

STIs are more common than we’d like to think (especially when we’re getting busy with a sexual partner!). According to the World Health Organisation, over 1 million curable STIs (that’s the likes of chlamydia and gonorrhoea) are contracted every day globally by those aged 15 to 49… 1 million! Remind us again why hardly anyone talks about them? 

Here are the 4 most common incurable STIs (graphic courtesy of our friends at Hers):

Herpes has oral (HSV-1) and genital (HSV-2) varieties. Genital herpes spreads through vaginal, anal or oral sex, and an estimated 500 million people have it globally. Though it can be harmless and cause no complications, symptoms include blisters that burst to leave sores around the genitals, anus, thighs or bottom. 

Genital herpes complications include inflammation around the bladder and rectum, and in very rare cases, meningitis. Neonatal herpes (babies born to a mother with the virus) can be very serious for newborns, so antivirals are often used to suppress the virus and a cesarean delivery may be recommended. 

If you have symptoms, even if you haven’t had sex for a while, you should get tested. There's no cure, but symptoms often clear up by themselves. If outbreaks continue to occur throughout your life, your doctor can prescribe treatments like antiviral medications to stop symptoms progressing, or cream for any pain. 

HPV stands for human papillomavirus, the name given to a group of 100+ types of viruses. You can catch it through vaginal, anal or oral sex, or sharing sex toys. HPV is very common, and most people end up with it at some point in life. It’s thought 300 million women live with HPV, and the number of men is estimated to be just as high.

There are no symptoms so most people don’t know they have it, even though it can remain in your system for life. Your body will usually fight HPV on its own within 2 years, but in rare cases it can lead to cervical cancer, so it’s important to know if you have HPV so you and your doctor can monitor it. 

HPV testing is done as part of your routine cervical screening test, so if you do have HPV, you’re likely to find out during this screening. Unfortunately there are no treatments, but in the UK, school aged children often receive the HPV vaccine, which stops people getting high-risk HPV. If you missed it, you can get it on the NHS until age 25. 

Hepatitis B is a viral infection of the liver contracted through blood and body fluids. Those most at risk are people in high-risk countries, who inject drugs, or who have unprotected sex with multiple partners. An estimated 240 million people live with chronic hepatitis B globally. 

Hepatitis B usually has no symptoms, and passes on its own after a few months, but there’s no cure, and if not monitored it can cause more serious liver damage. Chronic hepatitis B can last for at least 6 months, and those with this type may carry it for life. 

If you are at higher risk, a hepatitis B vaccine is available. Treatment-wise, chronic hepatitis B can be kept at bay with medicines. If after 6 months tests show you still have it, your liver may be checked and you could be put on medications to reduce risk of complications.

HIV stands for human immunodeficiency virus, which damages immune system cells and weakens your ability to fight everyday infections. HIV transmits through unprotected vaginal or anal sex, sharing needles, or through pregnancy, birth or breastfeeding. In 2019, an estimated 38 million people were living with HIV globally. 

2 to 6 weeks after infection, most people notice flu-like symptoms lasting a week or two. Though this disappears, HIV may stay in the body for years after, and continue to damage the immune system. If you have reason to believe you could have HIV, always get tested. There's no cure, but with early diagnosis there are antiretroviral medicines that enable most to live a healthy life and avoid developing life-threatening AIDS-related illnesses. 

There are several ways to lessen your chances of contracting an STI. According to the CDC, the most effective methods of prevention are:

Vaccination: These can prevent hepatitis B and HPV if taken before exposure 

Condoms: Always using condoms can’t remove risk entirely, but can greatly reduce it

Reducing your number of sexual partners: Mutual monogamy with one sexual partner, or limiting your number of partners can lower STI risk

Testing: Ensure you and your partner are tested for STIs before having sex

Speak to your doctor regularly to ensure you are as healthy as possible, as they can recommend treatments to help ease symptoms. And remember, if you live with an incurable STI, you’re certainly not the only one! Don’t feel ashamed to speak to your GP and your partner about it, so you can understand the risks, and even enjoy a healthy sex life. 

Do you have questions about STIs? Shout out in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period box can get organic tampons, PMS supplements and more delivered easily and regularly through your letterbox, keeping your menstrual cycle worry free.

Yoppie's Guide To The 4 Most Common Incurable STIs

We've just finished Mental Health Awareness Week, and this year’s official theme was ‘Nature’, so we could think of no better time to dive into the topic of how being out in nature can have a positive impact on your mood-related PMS symptoms. After all, our mental health is so often connected to our menstrual cycles, and whether you experience this for a short time each month, or on a constant basis, there are things you can do to help. If you’re curious about a bit of nature therapy, right this way...

As well as the physical symptoms of PMS (you know; the bloating, the sore boobs and such), you may also experience emotional and mental symptoms like irritability, anxiety, depression and so on. 

The cause of PMS is not known, but research suggests it could be related to fluctuations in hormone and serotonin levels at certain points during your cycle. When estrogen and progesterone levels increase, it can cause those mood swings we know and don’t love. Some days these can come in like a wrecking ball and completely ruin any plans you had, so it’s always a good idea to have a toolkit ready with things you can do to make yourself feel better. One of those things could be getting out in nature. 

How can being in nature help with my PMS and mood?

We get it; you’re at the stage of your cycle where everything is irritating, your low mood is at its lowest, you don’t want to socialise, and you can barely make yourself walk to the shops to grab some food. And someone says “why don’t you go for a walk?” … it’s probably the very last thing you feel like doing. But here are a few reasons why sticking your hair in a bun, donning some leggings and dragging yourself to the nearest green space could actually be the very thing you’re missing:

According to a 2019 study measuring people’s exposure to nature, spending at least 120 minutes per week in nature is associated with good health and wellbeing, and this includes mental wellbeing. Not only has research showed a correlation between being in nature and physical benefits like optimum nervous system function, heart health, better vision, lower BMI and more, but it has also been linked to decreased levels of depression, lower stress hormone levels, and even increased attention and focus. 

According to an article in Yale Environment 360, another 2019 study even found that patients in a psychiatric unit who spent time in nature experienced reduced feelings of isolation, increased feelings of calm, and lifted mood. Its benefits are becoming so apparent in fact, that ecotherapy programs have begun as a way to manage mental health issues long term. And by the way, ecotherapy is pretty much what it sounds like; a type of therapeutic treatment that involves being in nature and taking part in outdoor activities.

Let’s not forget also, spending more time outdoors has the potential to help with other areas of life linked to our mood and mental health, for example, it helps you get more exercise, it helps you get more vitamin D which is linked to depression, it helps you be more social, it improves sleep, and more. Is there anything nature can’t do??

Fun fact: Heard the term ‘Forest Bathing’ more in recent years? It’s just a fancy way of saying spending time in the forest. From the Japanese practice of shinrin-yoku, meaning literally, forest bath, this has become popular as a way to improve health and wellbeing. Don’t worry though, you don’t need to bathe, just walk...

OK, I’m in. How often do I go outside, and what do I do there?

According to Harvard’s Health blog, even just a few times a week could be helpful. They suggest spending time in nature for 20-30 minutes, three days a week, but they also say if you’d rather save it all up and have regular weekends in the woods, that’s fine too. 

If you’re looking for some ideas of how to spend time in nature, here are our top tips;

Go for a daily walk in your nearest green space: try to do this mindfully for maximum benefits, but if you get bored, that’s what podcasts and music are for!

Start gardening: get those fingers green, and get up close and personal with nature

Organise a weekend hike with friends or family: doing this together can make your outdoor time even more beneficial, as you get the added benefit of socialising

Take your exercise routine outside: if you’re a gym lover, switch to an outdoor gym near you, or try switching up one of your usual sessions for an invigorating run 

Use your local park more: host catch-ups with friends in the park instead of indoors, and cut through the park on your walk to work instead of sticking to town 

Take a lunchtime walk: if you usually eat lunch at your desk, pack some mobile snacks and take them out on a stroll with you 

Remember, if you struggle with your mental health, whether it is related to PMS symptoms or otherwise, always visit your GP if your low mood affects your daily life or becomes progressively worse over time. They can help find a solution to improve your symptoms. 

“Nature can bring you to stillness, that is its gift to you.” – Eckhart Tolle

Have you tried spending more time outdoors in nature to help with your PMS and mood? Shout out in ou rprivate Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period box can get organic tampons, PMS supplements and more delivered easily and regularly through your letterbox, so that's one less thing to do that frees up some time for this nature bathing stuff!

Why Getting Out Into Nature Can Help With PMS

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

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

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

Firstly, how is gluten connected to hormones?

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