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

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

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

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

Reduce mental health related PMS symptoms

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

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

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

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

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

Help with menopause or perimenopause symptoms  

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

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

So… how do you increase your magnesium levels?

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

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

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

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

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

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

This content has been fact checked by Yoppie's nutritional expert, Shona Wilkinson.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/

https://pubmed.ncbi.nlm.nih.gov/22069417/

https://pubmed.ncbi.nlm.nih.gov/31691193/

Magnesium Magic: How Magnesium Can Help Your Menstrual Cycle

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

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

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

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

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

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

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

Myth #2: Your partner should steer clear of you

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

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

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

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

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

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

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

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

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

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

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

5 PMS & Mood Swing Myths We Need To Dispel

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

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

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

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

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

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

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

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

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

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

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

Try supplements: PMS symptoms like fatigue may also be the result of nutritional deficiencies. Supplements      like calcium, vitamin D, Vitex agnus-castus or Ginko biloba are suggested by the RCOG to help those struggling with these symptoms. Our Hormone Hero supplement is specifically designed to target the bloated, tired feeling that comes before your period. The 12 key, natural ingredients work to support the hormonal symptoms of PMS, including activated charcoal which contributes to the reduction of excessive intestinal gas accumulation.

If your bloating is particularly bad, you may wish to speak to your GP, who can help look into other causes, and guide you about other available treatment options. 

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

Yonkers KA, O’Brien PMS, Eriksson E. Premenstrual syndrome. Lancet (London, England) 2008; 371: 1200–1210.

Tschudin S, Bertea PC, Zemp E. Prevalence and predictors of premenstrual syndrome and premenstrual dysphoric disorder in a population-based sample. Arch Womens Ment Health 2010; 13: 485–494.

White CP, Hitchcock CL, Vigna YM, et al. Fluid Retention over the Menstrual Cycle: 1-Year Data from the Prospective Ovulation Cohort. Obstet Gynecol Int 2011; 2011: 1–7.

Royal College of Obstetricians and Gynaecologists. Patient information leaflet: Managing Premenstrual Syndrome. RCOG 2018; 21: 1–5.

Period Bloating: What's Going On?

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

What are the best birth control options for me? 

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

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

Does hormone therapy protect against pregnancy?

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

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

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

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

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

Will birth control affect my hormone therapy?

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

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

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

Can birth control be used in place of hormone therapy?

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

Yes, hormone therapy can affect long-term fertility. Studies have shown that although some people who stop taking hormone therapy can become fertile again around 3-6 months after stopping, others may not regain fertility. The effects of hormone therapy on fertility are potentially reversible, but more research needs to be done in this area, as the long-term effects are not known. For this reason, discussing fertility preservation options with your doctor can be helpful. Of course, if long-term fertility isn't a concern, there are surgical forms of permanent birth control; lots of trans men will undergo a hysterectomy and many trans women often undergo orchidectomy to help reduce dysmorphic feelings. 

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

Navigating Birth Control When You're Trans Or Non-Binary

What are the chances?! If you’re anticipating being on your period for Valentine’s Day, we feel you! What sucky timing. Luckily for you, we’ve got all the info and tips you need to make Valentine’s Day a bloody good time, regardless of your menstrual sitch. Whether you’re up for trying period sex, or looking for other ways to be intimate, we’re laying it all out on the table. Here we go... 

You sure can! *cue happy dance* There’s no medical reason why you should avoid sexual activity while menstruating. In fact, your sex drive changes throughout your menstrual cycle, and while some say their libido increases during ovulation, others report feeling more ‘up for it’ during their period. If that’s the case for you, your timing couldn’t be better, because having sex when you’re menstruating can actually offer a few advantages, including relief from menstrual cramps.

A few things to keep in mind though; yes, you can still get pregnant while on your period (sperm can stay alive in your body for up to seven days, remember), and yes, you are still at risk of catching/spreading a sexually transmitted infection (STI). Many STI viruses live in blood, they can spread through contact with infected menstrual blood - the only way to properly protect yourself is by using condoms. 

You’ll also need to remember to remove your tampon before sex if you’re using one. You don’t want one of those to get pushed up further than it’s supposed to be, not only because it’s uncomfortable and can risk Toxic Shock Syndrome (TSS), but because it can be dangerous and require a doctor to remove. In short, take out your ‘pons!

Ah yes, the not-so-nice part of having sex on your period. Some people are squeamish or self-conscious when it comes to blood, particularly if you have a heavy flow and it gets on you, your partner, or your surroundings. If you’re worried about any of this, it can take the fun out of sex entirely, so deciding in advance what you’re comfortable with may help.

You might want to try laying a towel down, getting a dark coloured sheet that will mask any stains, dimming the lights for less of a crime scene vibe, or even giving shower sex a go - though we’re calling BS on how good that looks in the movies. Also, it’s always handy to keep some wet wipes or a wet cloth nearby for quick cleanup afterwards. Lastly, don’t be afraid to talk to your partner about it so you can air any worries you have and feel relaxed throughout. If you’re both down to try it and open about your insecurities, you can’t go wrong.

That’s completely fine, there should be no pressure on you to make sure sex is on the table on Valentine’s Day. You need to feel comfortable and in the mood or it’s not worth the hassle. And if you’re suffering from PMS, cramps, bloating, or the dreaded period poops, you’re probably going to want to opt for popcorn and a movie instead. 

Masturbation and mutual masturbation is totes OK. It’s safe, potentially less messy, you can do it with a tampon in if you like, and it could even relieve period pain. Win, win, win! 

If you’re not up for anything physical on the big day, or you’re looking for creative ways to be emotionally intimate instead (very relevant during lockdown if you’re trying to date from afar!) why not try the famous 36 question challenge. These questions supposedly lead to love, and while we’re not entirely sure if they work, they’re a great way to connect with someone special on the most romantic day of the year. 

Are you coming on your period for Valentine’s Day? Share your creative date night solutions with us over in our private Facebook group or drop us a note on Insta @itsyoppie. Don't forget that our personalised period subscription box can get organic tampons, pads, liners (and more!) delivered easily and regularly through your letterbox. That frees up some headspace for thinking about more fun things!

Help! It's Valentines Day And I'm On My Period...

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

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

How does estrogen affect people with ADHD? 

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

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

Who is most likely to experience these symptoms? 

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

What are the symptoms of low estrogen and ADHD?

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

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

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

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

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

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

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

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

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

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

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

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

Fact checked by Doctor Brooke Vandermolen.

How Periods & PMS Can Affect ADHD & Similar Disorders

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

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

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

If you’re wondering what’s happening inside, the menstrual cycle causes hormones, such as prostaglandins, to trigger the uterus to contract just like any other muscle in our body, and shed its uterine lining if no fertilised eggs have arrived to implant. This process can be uncomfortable and cause varying levels of pain for each person. 

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

It doesn’t. It’s all normal and part of your monthly cycle, but in some cases cramps can become so painful they prevent people from leaving the house, or going about their daily life. Painful periods may be primary, i.e. there is no underlying problem, it’s just how your body reacts to the hormones. However, they may also be secondary, meaning there could be something else going on to cause your symptoms that your doctor can help with, such as endometriosis, fibroids, or an STI (sexually transmitted infection).

So if you have cramps that worsen after the first few days of your period, or if you start experiencing intense cramps for the first time after the age of 25, check in with your doctor. They may wish to do a pelvic exam to figure out what’s going on in there, but this is nothing to worry about. 

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

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

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

Try dietary supplements: Studies suggest vitamin E, omega-3 fatty acids, magnesium supplements and more, could reduce cramps. Yoppie even has our own range designed to do just that!

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

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

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

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

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

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

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

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

1.        Sharghi M, Mansurkhani SM, Ashtary-Larky D, et al. An update and systematic review on the treatment of primary dysmenorrhea. JBRA Assist Reprod 2019; 23: 51–57.

2.        Id MA, Parry K, Al-Dabbas MA, et al. Self-care strategies and sources of knowledge on menstruation in 12,526 young women with dysmenorrhea: A systematic review and meta-analysis. Epub ahead of print 2019. DOI: 10.1371/journal.pone.0220103.

3.        Pakniat H, Chegini V, Ranjkesh F, et al. Comparison of the effect of vitamin E, vitamin D and ginger on the severity of primary dysmenorrhea: a single-blind clinical trial. Obstet Gynecol Sci 2019; 62: 462.

4.        Qin L-L, 1 ID, Hu Z, et al. Association between cigarette smoking and the risk of dysmenorrhea: A meta-analysis of observational studies. Epub ahead of print 2020. DOI: 10.1371/journal.pone.0231201.

Menstrual Cramps 101: Soothing Period Pains

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

In many cases, lube can be a practical addition to sex if you need a little more slide-y slide down there, not to mention lots of people like it because it feels great. Using vaginal lubricant can help if you experience vaginal dryness and reduce your risk of catching UTIs because the friction can irritate the bladder. Lube is easily available in shops and online, but you may find that the ingredients don’t always agree with you, such as scents and flavourings which can cause rashes or itching.  

One ingredient that may pose a problem is glycerin, which is added to give lube that long-lasting moist feeling. Unfortunately it can also affect the balance of bacteria in the vagina, increasing the risk of infections like thrush and BV.1 You’ll also want to keep an eye out for petroleum products, which affect the vagina’s natural pH level - fine in the moment, but you could end up paying for it later. Check the label for the ingredients in your lube, and if you need to, opt for a lube with more natural, body-safe ingredients that are less likely to cause irritation. 

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

Be safe when moving from anal to vaginal sex 

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

Picture it; a super passionate love scene in a film, the romp is over, and someone says… “I’m just gonna nip for a wee!” You definitely don’t see that sort of thing in movies, but in real life, you may find yourself needing to use the bathroom soon after sex. And if you don’t, you should still go. It’s actually quite important to urinate soon after you have penetrative sex, because during sex, bacteria can make its way from the genitals to the urethra, and can cause a UTI. Although larger studies haven’t exactly proved that peeing after sex can prevent getting an infection, it certainly can’t hurt! In fact, 60% of recurrent UTIs begin after sex, so it’s worth a try if you can avoid that pesky burning!

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

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

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

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

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

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

1.         Hung KJ, Hudson PL, Bergerat A, et al. Effect of commercial vaginal products on the growth of uropathogenic and commensal vaginal bacteria. Epub ahead of print 2020. DOI: 10.1038/s41598-020-63652-x.

2.         Boeri L, Capogrosso P, Ventimiglia E, et al. Six Out of Ten Women with Recurrent Urinary Tract Infections Complain of Distressful Sexual Dysfunction-A Case-Control Study OPEN. Nat Publ Gr. Epub ahead of print 2017. DOI: 10.1038/srep44380.

3.         Martino JL, Vermund SH. Vaginal douching: evidence for risks or benefits to women’s health. Epidemiol Rev 2002; 24: 109–124.

4.         Ding N, Batterman S, Park SK. Exposure to Volatile Organic Compounds and Use of Feminine Hygiene Products among Reproductive-Aged Women in the United States. J Women’s Heal 2020; 29: 65–73.

Pre And Post Sex Vaginal Health Essentials

Meet Mood Food, Hormone Hero and Super Soother - our new supplements! 💊

I am beyond excited to welcome these three new babies to the Yoppie family, and hopefully, welcome them to yours. Since I founded Yoppie in 2016, myself and the team have been on a mission to help women take control of their menstrual health routines, by creating more practical, convenient and healthier products designed with real life in mind. Your real flows, your real lifestyles and your real health issues all inspire what Yoppie is, meaning: ZERO pseudo-science or one-size-fits-all solutions.

Throughout the years to help us achieve this mission we've sat with thousands of everyday people (this may include you, reading this right now!) online, in their homes, and even sometimes in their bathroom, to talk about what menstrual health means to women today. And the most overwhelming thought that connected us all was that we all knew our menstrual cycle was way more than just "the bleeding part." Whether it's weird crampy feelings, or haywire mood swings, we all knew that there is way more going on down there every single month. But a lot of us didn't have anything to help us get through, nor did many of us really clock on that those physical and emotional symptoms were connected to our cycle. We just waited for the blood to come round the corner and then remembered the reason why we ate 5 bars of chocolate in one sitting a couple of days ago...it was PMS!

So through all of these conversations with you, we knew that Yoppie had to go beyond just our beloved bleed products. We had to create solutions that could help women tackle PMS symptoms in more targeted and personalised ways. After all, we deserve way more than those generic "female multivitamins" to help us tackle them right? So...we created three custom PMS supplements that will. Whether its mood swings, cramps, tender breasts or period poop, our trio of supplements are all very serious about helping you target your individual blend of emotional and physical symptoms. Let me tell you all a little bit about them...

A daily supplement that helps alleviate “the emotional rollercoaster" (aka: hormonal mood swings, irritability and anxious feelings). Each powerful capsule contains 7 key, natural ingredients to help support the emotional symptoms of PMS. Some of these include Ashwagandha, Lemon Balm Leaf and Lavender Flower to help you cope calmly with stress, and Passion Flower to help with emotional comfort. 

A daily supplement for that “bloaty-tired” feeling during your cycle. Each capsule contains 12 key, natural ingredients to support the hormonal symptoms of PMS (ie. bloating, digestion and fatigue). We've used Activated Charcoal which contributes to the reduction of excessive intestinal gases accumulation, Nopal Powder to help maintain normal appetite levels, and powerful essentials such as Iron, Vitamin B6 and Vitamin B12 to contribute to the reduction of tiredness and fatigue.

A daily supplement that soothes those menstrual aches and pains. You know the ones: headaches, cramps and breast tenderness! Each capsule contains 10 key, natural ingredients to support the physical symptoms of PMS. We've added amazing ingredients such as Pine Bark Extract to help maintain good health by protecting cells and tissues through its antioxidant properties, Magnesium to contribute to normal nerve function, Vitamin C to contribute to the normal function of the nervous system and Vitamin D which helps contribute to normal inflammatory responses.

The launch of this amazing trio of supplements is a true labour of love, and I hope they can earn a place in your heart too by proving to be uncomplicated and effective additions to your daily menstrual health routine. Make sure to follow our socials to hear first squeal of excitement of when they launch!

As always, thank you for being a part of our journey ✨

Want to know more about PMS and what supplements can help you combat its symptoms? Reach out in our private Facebook group or drop us a note on Insta@itsyoppie. Don't forget that our personalised period subscription box can get organic tampons (and much more) delivered easily and regularly through your letterbox - a few less things to worry about shopping for!

Why We Created 3 Unique PMS Supplements

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

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

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

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

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

How do you stimulate the clitoris to have an orgasm? 

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

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

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

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

Experiment with pressure and speed, and take your time 

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

What if you can’t have a clitoral orgasm? 

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

According to the NHS, around 10% of women have never had an orgasm, either with a partner or during masturbation, so you’re not alone. Reasons why this might be happening include; worrying during sex, pain or discomfort, past sexual trauma, hormonal changes, or medications - for example, some antidepressants can affect the ability to achieve arousal or orgasm.2 If you are unable to reach orgasm, don’t be afraid to find out why. Speak to a medical professional who can advise on the best course of action. 

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

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

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

1.         Jannini EA, Buisson O, Rubio-Casillas A. Beyond the G-spot: clitourethrovaginal complex anatomy in female orgasm. Nat Rev Urol 2014; 11: 531–538.

2.         Allahdadi KJ, Tostes RC, Clinton Webb R. Female Sexual Dysfunction: Therapeutic Options and Experimental Challenges.

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

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

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

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

The signs of an issue with the pelvic floor muscles include getting urges to use the bathroom suddenly or constantly, accidental urine leaks when exercising, coughing or even laughing, accidentally passing wind. A weakness in the muscles of the pelvic floor can lead to prolapse (when one or more organs in the pelvis move down from their normal position and bulge into the vagina). A general sign of a weak pelvic floor is if you are having trouble holding your urine throughout the day, or experience accidental leaks. If the pelvic floor is excessively tight or contracts unintentionally, it can cause pain during sex or pain in the pelvic area.

Why should I care about my pelvic floor muscles?

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

Most people find that weak pelvic floor muscles only become a problem later in life or after childbirth, but if you do experience issues, don’t be afraid to speak to your GP for an assessment, and don’t brush the symptoms off. There are many available options that can help, with treatment ranging from physiotherapy to surgery.1 Many feel that as they get older or after they have had children this is something they simply need to live with, but that’s not always the case. 

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

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

To do this, engage your pelvic floor muscles (remember holding your urine stream mid-flow? Them's the ones!) and hold for 5-10 seconds, then release. While you’re holding, try not to hold your breath or tighten your stomach muscles. Repeat this another 5-10 times, and do this a few times each day. There’s really nothing to it, and if you’re worried you’ll forget, there are tons of apps that will discreetly remind you at regular intervals. The NHS recommends the Squeezy app and it is also endorsed by the Royal College of Obstetricians and Gynaecologists and can be used by anyone who wants to practice working their pelvic floor.

What other exercises can I do for my pelvic floor? 

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Magnesium Magic: How Magnesium Can Help Your Menstrual Cycle

5 PMS & Mood Swing Myths We Need To Dispel

Period Bloating: What's Going On?

Navigating Birth Control When You're Trans Or Non-Binary

Help! It's Valentines Day And I'm On My Period...

How Periods & PMS Can Affect ADHD & Similar Disorders

Menstrual Cramps 101: Soothing Period Pains

Pre And Post Sex Vaginal Health Essentials

Why We Created 3 Unique PMS Supplements

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

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

Your Blood Sugar's Relationship With Your Menstrual Cycle

Pain In The Bum: A Guide To Tailbone Pain During Your Period

Let's Talk About Masturbating During Your Period

Endometriosis 101: Common Questions And Misconceptions

Yoppie's Top 10 Favourite Women's Health Podcasts

Yoppie's Roundup: The Best Menstrual Health Moments Of 2020

Meet Lydia Reeves, Creator Of The Vulva Diversity Project

The Lowdown: How Safe Are Period Delay Tablets?

How Alcohol Consumption Can Affect PMS and Your Cycle

Reflexology For Period Pain: Is It Worth It?

Top 10 Questions Women Wish They Could Ask A Gynaecologist

Menstrual Pheromones: How Scent Could Be Connected To Your Cycle

Managing Periods With A Disability

Period Poop: How Menstruation Affects Your Digestive System

Boob Check 101: An Easy Guide To Your Breast Health

How To Manage Your Period On Every Type Of Holiday

Period Advice To My Fellow Teens

Your Shame Free Guide To Common STIs

A Tell-All Guide To Vaginismus

Menstrual Cycle Slumber: 6 Ways Your Period Can Affect Your Sleep

Why Sex May Be Painful, And What To Do About It