As women age, they undergo a natural biological transition known as perimenopause, signaling the eventual end of their reproductive years. This phase, occurring typically in the late 30s to early 50s, is marked by various hormonal changes that can lead to a range of symptoms.
Perimenopause is the transitional phase leading up to menopause, which is the point when a woman stops menstruating altogether. During perimenopause, the ovaries gradually reduce their production of estrogen and progesterone, leading to irregular menstrual cycles and a variety of symptoms.
Irregular Menstrual Cycles: One of the hallmark signs of perimenopause is irregular periods. Women may experience changes in the duration, flow, and timing of their menstrual cycles.
Hot Flashes and Night Sweats: Hormonal fluctuations can trigger sudden and intense feelings of heat, known as hot flashes, often accompanied by night sweats that can disrupt sleep.
Mood Swings and Emotional Changes: Fluctuating hormone levels can affect mood and emotions, leading to irritability, anxiety, and depression in some cases.
Changes in Libido: Some women may experience a decrease in sexual desire or changes in sexual function during perimenopause.
Vaginal Dryness: Decreased estrogen levels can result in vaginal dryness and discomfort during intercourse.
Sleep Disturbances: Hormonal changes, combined with hot flashes and night sweats, can contribute to sleep disturbances and insomnia.
Perimenopause can last anywhere from a few months to several years. On average, it lasts around four years, but the duration can vary widely among women. The complete transition to menopause is considered complete when a woman has gone 12 consecutive months without a menstrual period.
While individual responses may vary, here are some natural approaches that may help relieve perimenopausal symptoms:
Healthy Diet:
Regular Exercise:
Stress Management:
Adequate Sleep:
Herbal Supplements:
Flaxseed:
Evening Primrose Oil:
Vitamin E:
Acupuncture:
Mind-Body Practices:
Hydration:
Limit Caffeine and Alcohol:
It's crucial to note that individual responses to natural remedies can vary, and what works for one person may not work for another. Before making significant changes to your diet or starting any new supplements, it's advisable to consult with a healthcare professional to ensure that the chosen approach is safe and appropriate for your specific health needs.
Amidst the challenges posed by irregular periods during perimenopause, many women find traditional menstrual products inconvenient. This is where period underwear steps in as a revolutionary solution. Period underwear is designed with innovative, absorbent materials that provide reliable protection against leaks while remaining discreet, reliable and very comfortable.
Absorbency: Period underwear can absorb menstrual flow, providing reliable protection against leaks, which is crucial during irregular periods.
Comfort: Unlike traditional pads or tampons, Rosaseven period underwear is comfortable and naturally breathable, anti-microbial and anti-odor, making it an excellent choice for women experiencing hot flashes and increased sensitivity during perimenopause.
Environmentally Friendly: Rosaseven's period underwear are made of natural fiber fabrics brands prioritize sustainability, offering an eco-friendly alternative to disposable menstrual products.
Cost-Effective: While the initial investment in period underwear may be higher, the long-term cost is often lower than continually purchasing disposable products.
Reliability during Irregular Cycles: In the midst of unpredictable and inconsistent menstrual cycles, period underwear offers a dependable solution, preventing women from being caught off guard with unexpected bleeding.
Perimenopause is a natural phase in a woman's life, but its symptoms can present unique challenges. By understanding the duration and symptoms of perimenopause, women can better navigate this transition. Embracing innovative solutions like period underwear can provide comfort, reliability, and a sustainable approach to managing menstrual hygiene during this transformative time.
]]>Hormonal imbalances can wreak havoc on our overall well-being, affecting mood, energy levels, and even fertility. If you're looking for a natural way to address these issues, you may want to consider maca root. Maca, scientifically known as Lepidium meyenii, has gained popularity as a potent adaptogen and hormone-balancing superfood.
Maca is a cruciferous vegetable that's native to the Andes Mountains in Peru. Its root has been used for centuries by indigenous people for its exceptional health properties. Maca is known as an adaptogen, which means it helps the body adapt to various stressors and maintain equilibrium.
Hormone Regulation: Maca is renowned for its ability to balance hormone levels. It can adapt to the specific needs of your body, whether you're dealing with high or low estrogen, progesterone, or testosterone levels. This adaptogenic quality makes it a versatile choice for both men and women.
Menstrual Health: Maca may alleviate symptoms of PMS (Premenstrual Syndrome), including mood swings, bloating, and cramps. It can also help regulate irregular menstrual cycles.
Fertility: For couples trying to conceive, maca can be a valuable aid. It can support reproductive health by regulating hormonal imbalances and increasing libido.
Stress Reduction: Maca's adaptogenic properties extend to stress management. By helping the body adapt to stress, it can reduce the release of stress hormones like cortisol, thereby protecting your hormonal balance.
Enhanced Mood: Maca is often linked to improved mood and a reduction in symptoms of depression and anxiety. Balanced hormones play a crucial role in maintaining emotional well-being.
Bone Health: Some studies suggest that maca may contribute to bone health by maintaining healthy hormone levels and reducing the risk of osteoporosis.
Increased Energy and Stamina: Athletes and individuals seeking an energy boost can benefit from maca. It provides natural, sustained energy without the crashes associated with stimulants like caffeine.
While maca offers remarkable benefits, it's essential to manage expectations and recognize that it is not a miracle cure for all hormonal imbalances. Maca should be incorporated into a holistic approach to health, which includes a balanced diet, regular exercise, and stress management. Your hormonal well-being is part of a larger puzzle, and maca can play a role within that puzzle.
Maca can be consumed in various forms, including powder, capsules, and as a whole root. Here are some easy ways to incorporate maca into your diet:
Smoothies: Add a teaspoon of maca powder to your morning smoothie for an extra nutritional boost.
Baking: You can use maca powder in your baking recipes for a unique flavor and added benefits.
Tea: Make maca tea by boiling the dried root and enjoy a warm, soothing beverage.
Maca Capsules: If you're on the go, maca capsules are a convenient way to get your daily dose.
While maca is generally safe for most people, it's essential to consult with a healthcare professional before adding it to your routine, especially if you have underlying health conditions or are pregnant or nursing.
Maca is a natural gift from the Andes that can make a significant difference in your hormonal health. With its adaptogenic properties, it offers a versatile approach to hormone regulation, promoting overall well-being and vitality. Whether you're aiming to enhance fertility, mood, or energy levels, maca may be the natural solution you've been searching for.
In recent years, there has been a growing movement towards sustainable and comfortable alternatives to traditional menstrual products. One of the most exciting innovations in this space is period underwear. These garments are changing the way people experience their periods, offering a more eco-friendly, cost-effective, and comfortable solution. In this article, we will explore the world of period underwear and the benefits of choosing this option for your menstrual needs.
Traditional disposable menstrual products, such as tampons and pads, have been the go-to choice for people during their periods for decades. However, as society becomes more conscious of the environmental impact of disposable products, there has been a surge in interest in reusable alternatives like period underwear.
Period underwear is made from high-tech, moisture-wicking fabrics that are designed to absorb menstrual flow while keeping you feeling dry and comfortable. They are available in various styles, from bikini to high-waisted, and come in a range of absorbency levels to suit different flow types.
The Benefits of Period Underwear
Sustainability: One of the most significant advantages of period underwear is its environmental friendliness. A single pair of period underwear can replace hundreds of disposable products over its lifetime, significantly reducing waste. This sustainable choice aligns with the values of many eco-conscious individuals who want to minimize their carbon footprint.
Comfort and Convenience: Period underwear is designed to be incredibly comfortable and easy to use. The moisture-wicking materials prevent leaks and odor, ensuring you feel fresh and dry throughout your day. You can wear them for up to 8 hours, depending on your flow, giving you the freedom to go about your daily activities without worrying about changing products frequently.
Cost-Effective: Although the initial investment in period underwear may seem higher than buying disposable products, it pays off in the long run. You won't need to purchase pads or tampons every month, saving you money over time. Quality period underwear can last for years with proper care
Body Positivity: Many period underwear brands prioritize body positivity by offering inclusive sizing and a variety of styles. They aim to make people feel confident and comfortable during their periods, helping to destigmatize menstruation.
When it comes to choosing period underwear, it's essential to consider your unique needs and preferences. Look for brands that offer a variety of absorbency levels, sizes, and styles to cater to different individuals. Additionally, research the brand's commitment to sustainability, ethics, and inclusivity to ensure they align with your values.
In the world of period underwear, choosing the right brand is paramount to ensuring both your comfort and safety. Some well-known brands have faced concerns related to the use of chemicals, such as PFOA and PFAS, in their products. Therefore, it is crucial to be discerning and avoid these brands altogether. Instead, opt for period underwear brands that prioritize natural fiber fabrics, offering products that are naturally breathable, naturally anti-odor, and highly absorbent.
To maximize the lifespan of your period underwear, follow the manufacturer's care instructions carefully. Most period underwear can be machine-washed, but using a gentle cycle and avoiding fabric softeners is recommended. Hanging them to dry or using a low-heat dryer setting helps maintain their absorbency and elasticity.
Period underwear is changing the game when it comes to managing menstruation. Not only do these garments provide a sustainable and cost-effective alternative to disposable products, but they also prioritize comfort, body positivity, and inclusivity. By making the switch to period underwear, you can contribute to a more sustainable future while enjoying the benefits of a convenient, more feminine and comfortable period experience. So, why wait? Take the plunge and revolutionize your period with period underwear today!
]]>Every year, roughly 2 billion people travel for leisure purposes.
Travel and tourism foster cultural understanding and community bonding. It also generates employment, drives local growth, and contributes to social-economic advancement. However, it could be harmful to the planet.
Here are 7 tips to help you plan environmentally friendly vacations.
When planning your trip, opt for accommodations that prioritize sustainability. Look for hotels, resorts, or eco-lodges that implement green practices such as energy conservation, waste reduction, and water-saving initiatives. Additionally, consider staying in locally-owned accommodations to support the local economy and reduce carbon emissions associated with large hotel chains.
Skipping a daily changes of sheets and towels during hotel stays can reduce significant water waste.
Packing light not only reduces the weight you carry but also minimizes fuel consumption during transportation. Furthermore, consider leaving single-use items at home and instead bring reusable alternatives. Items such as a reusable water bottle, shopping bag, period underwear, and toiletries in refillable containers can significantly reduce plastic waste generated while traveling.
One of the fundamental principles of sustainable travel is to respect the cultures and customs of the destinations we visit. Take the time to learn about local traditions, dress codes, and etiquette. Interact with locals in a respectful manner, supporting their livelihoods by purchasing locally made souvenirs, buying local produce or eating at family-owned restaurants. By engaging responsibly, you contribute positively to the local economy and foster cultural exchange.
Transportation is a significant contributor to carbon emissions in the tourism industry. Whenever possible, choose greener transportation options like trains, buses, carpool or bicycles. Even better: walk! If flying is necessary, consider carbon offset programs to compensate for the emissions produced.
Practicing mindful consumption of water and energy is crucial in sustainable travel. Be conscious of your water usage, taking shorter showers, opening windows instead of having the AC on. Turn off lights, air conditioning, and other appliances when leaving your room to conserve energy. Small actions can collectively make a significant impact in reducing the overall environmental footprint.
Plastic pollution poses a severe threat to our oceans and ecosystems. Avoid single-use plastics by carrying a reusable water bottle and reusable shopping bag. Say no to plastic straws and disposable cutlery, and instead, opt for sustainable alternatives like bamboo or stainless steel. Participate in beach cleanups or community-driven initiatives to combat plastic waste and raise awareness about its harmful effects. Preparing for your menstrual cycle: pack period underwear and period swimwear for added comfort and convenience (and make sure to use them everyday for any discharge comfort & breathability)
When planning your travel itinerary, choose activities and tours that align with sustainable practices. Opt for nature-based experiences that prioritize conservation and environmental education. Support wildlife sanctuaries and rehabilitation centers that work towards protecting endangered species. Ensure that any adventure activities, such as hiking or diving, are conducted responsibly, adhering to guidelines that preserve the natural environment.
Traveling is a wonderful opportunity to explore new cultures, connect with people, and appreciate the Earth's beauty. By following these seven tips for sustainable travel, we can reduce our ecological impact, preserve natural resources, and support local communities. Let us embrace a responsible mindset and commit to making conscious choices that benefit both the environment and the destinations we visit. Together, we can ensure that future generations will have the same opportunities to experience the world's wonders sustainable.
Source: UNEP
We have all come up with an alternative name for our periods, Aunt flow, the crimson wave, time of the month, to name only a few, we’ve all mutedly whispered ‘period’ during a conversation with a close friend, or quietly asked a close co-worker if they have a tampon as your period arrived early. We have all felt the stigma and taboo of periods, let alone the taboo of talking about them.
And common period protection doesn’t really help, it was only recently that commercials showed red liquid being absorbed, instead of blue, tampons and pads are packaged in flowery blue, white and yellow packaging to hide the reality of periods.
So, with the outburst of reusable period protection hitting the market, are we finally seeing those stigmas and taboos break down? Now more than ever we are talking about periods exactly as they are, normal, natural bodily functions, just like sweating or urinating!
When it comes to period products, there is an assumption that menstruating inevitably means using disposable, single-use pads and tampons Most women use around 11,000 disposable menstrual products in their lifetime. Such products date from the 1920s and used to be made of cotton, but over the past 40 years have grown to contain around 90% plastic as well as toxic chemicals.
Until recently, menstruation was almost entirely hidden from society and has been a source of shame for many who menstruate, including women, girls, transgender, intersex, and non-binary people.
Although menstruation is a natural process, it has been framed as unclean and sometimes even as dangerous. This continues to persist in the current wording surrounding period products, such as ‘sanitary’ and ‘hygienic’, encouraging the thoughts that periods are unsanitary and unhygienic.
Such terminology frames menstruation as a problem to be fixed, whilst also emphasising the notions of single-use disposability as the cleanly option. When you are ashamed of something and have been told it is ‘wrong’, you want to get rid of it as quickly as possible.
Many of us grow up unaware that there are more sustainable ways to manage menstrual bleeding. This lack of awareness is linked to limited menstrual education and misinformation about how to correctly dispose of single-use products. And the multinational corporations that are benefiting from the on-going single-use disposable protection are still dominating the market and are continuing to use forms of marketing that emphasise ‘discreet’ protection and hidden periods, which continually encourages the stigma and shame around menstruation.
Period underwear is helping to lead the revolution on period stigmas in many ways, however the most obvious one is the universal conversation that’s going on.
Period underwear plays a role in normalizing conversations about menstruation. By openly discussing and promoting period underwear, women can help break down the stigma associated with menstruation. These discussions encourage awareness, education, and inclusivity, empowering women to advocate for their menstrual health and rights. By challenging societal taboos and encouraging open conversations, women can collectively create a more supportive and understanding environment.
Rosaseven Period underwear is designed with special built-in absorbent layers that can replace traditional menstrual products like pads or tampons. They are made from natural, breathable fabrics and fibres, and can hold up to 4 x the equivalent of a regular tampon. This comfort and convenience allows women to move freely and engage in various activities and go about their day without worrying about leaks or discomfort. By providing a reliable and comfortable alternative, period underwear empowers women to take control of their menstrual cycle and choose what works best for their bodies and lifestyles.
Period underwear comes in a variety of sizes, shapes, and styles, catering to the diverse body types and preferences of women. By offering inclusive options, period underwear promotes body positivity and self-acceptance, as well as putting the comfort and priority of the female body first. Instead of being sweaty, and unconformable in pads or having to use uncomfortable intravaginal protection, period underwear encourages women to embrace their bodies during menstruation and feel confident and comfortable in their own skin, instead of hiding their periods from the world and being ashamed of their menstrual cycles and their period protection. This empowerment can contribute to breaking down societal taboos and stereotypes surrounding menstruation and women's bodies.
Disposable menstrual products like pads and tampons contribute to significant waste and environmental pollution. In contrast, Rosaseven period underwear is made from natural eco-friendly fabrics, and is reusable and reduces the need for disposable items. By using period underwear, women can actively participate in sustainable practices and minimize their environmental footprint. This empowers women to make eco-conscious choices and contribute to a healthier planet, which, in-turn continually fuels the conversation of periods and period underwear in a positive, open and natural environment.
Rosaseven period underwear is a natural, safe, eco-friendly period lingerie brand, which makes menstruators feel amazing and empowered on their periods. You can look at the full Rosaseven Period Lingerie range here.
https://www.goodhousekeeping.com/life/parenting/a34045000/first-period-positivity/
https://www.unwomen.org/en/digital-library/multimedia/2019/10/infographic-periods
https://www.opendemocracy.net/en/openglobalrights-openpage/from-taboo-to-empowerment-menstruation/
https://www.ippf.org/blogs/period-stigma-how-it-holds-back-girls-and-women
https://plan-international.org/case-studies/period-stigma-is-a-serious-matter/
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30% of girls in Africa DROP OUT of school because they fall behind in their studies or are ashamed to attend school after being teased by their peers for soiling their clothes with blood.
In rural Zimbabwe I met the Numwa Women’s Support Group, who initiated their sanitary wear project to meet the needs for menstrual protection for girls. With girls often missing up to five days of school a month because of a lack of sanitary protection, that’s almost 25% of their entire schooling. The Numwa school women’s support group are now running a self-sustainable reusable sanitary pads project.
On the other side of the fence to a conservation Game reserve, at the back of the grounds of the Numwa high school is a shipping container, with a side built concrete canopy, surrounded by the schools maize crops for the children to learn how to grow and harvest. The women all sit under the concrete canopy, protected from the African sun, laughing and chatting as they work on the current batch of reusable pads, snipping off loose threads, fixing snap poppers to the sides and inserting the terry cloth pads to the holders.
The pad holders and the terry cloth pads are sewn and stitched with a donated sewing machine inside their sewing room - a 40-foot shipping container, with electricity installed, donated by volunteers giving them somewhere permanent to keep all the sewing equipment, fabrics, and partially made and finished pads. Before this container was donated, they were working out of empty classrooms at the school or sometimes their homes if they needed to.
The fabrics they use are often donated by volunteers or bought with money they make from selling the pads, as well as charitable financial donations. To make the pad holders, they use cotton woven fabrics with a plastic water resistant backing on the inside to stop any leaks, which fix around the girls underwear with a snap popper, each with 2 slots either end for the pad to go into and be held in place. The pad is an absorbent cotton terry cloth padding to absorb the period flow. This can then be taken out and washed and another one put in if needed.
Once all of the steps are made and they’re carefully finished, the pads get folded up neatly and made into ‘Bags of Joy’, named this, simply, from the amount of joy that they bring to every girl who receives one. Each bag, which is a small cloth draw string bag, contains five fabric reusable pads, three reusable pad holders, a pair of underwear, hand-wash, laundry soap and a towel, so that the girls can keep the pads, and themselves clean and hygienic.
By giving a girl 1 pair of underwear, and 5 pads, they’re giving her the freedom to go to school every day & play sport, as well as necessary daily activities for some such as simply collecting water and cooking and cleaning.
Made up of rural women, and teachers from the school, the group gather twice a week to meet the needs of the children in the school and surrounding areas. However, recently the group partnered with a highly recognised and motivated charity, Padding Africa, taking the project to an exciting, international level.
Padding Africa is a charity who strive to empower women and girls by breaking the menstrual taboo and providing sustainable, clean menstrual products. They work with local communities and women’s groups across Southern Africa to tackle these issues by training female entrepreneurs and helping girls to build a brighter future.
Funding and donations go directly towards establishing and training sewing groups made up of rural women. They provide them with the tools, know-how and materials they need to make washable sanitary pads that they can sell in their local markets to generate their own income. They also donate sanitary pads made by these women to local schoolgirls so that they can go to school during their menstrual cycle.
This all started with the Numwa Mothers’ Sewing group, the founding seamstresses of the reusable pads.
The group are now making these packs, or ‘Bags of joy’ for distribution around Zimbabwe, Zambia, Botswana and Mozambique, which is bringing much needed funding into the community and assisting thousands of girls throughout the region, to go about her teenage years, her education and daily life with ease and to not miss out because of her period.
Together they have been distributing throughout southern Africa, and have travelled to Zambia, Mozambique and other areas of Zimbabwe educating and assisting other rural women, setting them up with their own micro businesses and producing the much-needed reusable sanitary pads for the women and girls in their own local communities, rendering them self-sustainable.
You can read more about this amazing, incredibly valuable project at PADDING AFRICA.
Period poverty is caused by a lack of access to sanitary products, menstrual hygiene education, toilets, hand washing facilities, and/or waste management. It affects millions of girls and women worldwide. Sanitary pads are not available in rural areas, and women in poverty-stricken communities are often faced with a choice of buying food or sanitary pads.
At times, girls will dig a hole at home and sit in it for the entire duration of their menstruation. Some girls will try even dry leaves, chicken feathers, sand, soil, dung, newspapers, pieces of rag or foam mattresses in their underwear to stop the blood seeping through so that they can go to school. Using unhygienic options can result in life-threatening infections and diseases.
With the facts of 30% of girls dropping out of school or falling behind in school because of period poverty and period shame, this leads to girls marrying early, often to older men meaning a lifetime of domestic work, teenage childbearing, and often violence. Girls can start their period as young as 10 or 11, and in some cultures, this means they are ready for marriage.
Teenage childbearing can lead to life-long social and economic disadvantages and severe poverty levels. It limits educational and career opportunities and often results in larger family sizes leading to a poorer financial and health status.
Maternal mortality rate is also high for girls in their teenage years. Their young bodies are not physically ready for childbirth; their pelvises are smaller, and therefore, they are prone to obstructed labour, haemorrhage, and other complications. Babies of adolescent mothers’ risk low birth weight, birth injuries, mental and physical disabilities, and more.
Many young girls do not have adequate knowledge of menstrual hygiene. Poor menstrual hygiene can result in higher health risks, such as reproductive and urinary tract infections which can lead to infertility and birth complications.
With proper funding and education, and charities such as Padding Africa, period poverty can be a simple issue to resolve with something as insignificant as ensuring that girls and women have sanitary pads, giving women and girls a chance for a better future by improving their own lives and their communities in general.
In poverty-stricken rural areas, there is no waste management and often sanitary products are burnt – contaminating the soil, water and air. In areas where waste management does exist, sanitary products are either binned or flushed and not disposed of as they should be, usually ending up in landfills, rivers, and on beaches.
Most sanitary products contain over 90% single-use plastic and each pad can contain as much plastic as four shopping bags. Even the string in tampons contain plastic, applicators are made from Polyethylene and Polypropylene, and the wrapping and packaging are made from non-recyclable plastic.
This waste is toxic and hazardous to human health as well as the environment. Chemicals from sanitary pads reach the soil causing groundwater pollution and loss of soil fertility.
Many women take the disposal of sanitary products for granted, but even with proper waste management, they are a huge contributor to environmental damage. Every year sanitary pad waste that ends up in landfills, clogs sewers or contributes to the staggering amount of plastic in our oceans increases.
For everyone, there is a better way. Reusable period protection is the only way forward.
]]>75% had never discussed their menstrual cycle with their coach
72% received no education regarding exercise and their menstrual cycle*
Most of us can recall being in school and playing sports at school, and having to contend with our periods. Often starting during high school years, changing into sports gear at school, battling PMS and cramps whilst also pretending everything was fine.
Even now in adult years, you can feel a difference in your pilates or yoga classes, or out for your morning run when you're menstruating, and if you're in tune with your cycle you can feel differences at all times of the month.
So how do professional athletes manage to contend with all of the symptoms of an ever changing menstrual cycle, and still compete and perform at a professional level?
The effect of the menstrual cycle on physical performance is (finally) beginning to be increasingly recognised as a key consideration for women’s sport and a critical field for further research.
We all experience different symptoms on our menstrual cycle to the next woman, everyone is different, and we’re not the same each month either; our cycles fluctuate, so every athlete will be different, making a greater variety of research needed.
We all know that physiologically women are different to men. But there has been a lack of research historically on female athletes in the area of high performance and, as a result, training practices for men and women have been very similar, if not the same. It is an issue that many elite sportswomen are starting to talk about and have spoken out about recently. Studies are now gradually emerging to provide a better understanding of the menstrual cycle and highlight how exercise and nutrition can be altered to advance female athletic performance, reduce injury risk, and, crucially, on how women need to train as women and not as men.
During the luteal phase of the menstrual cycle (second half – just before the period) we see hormonal changes and PMS symptoms that can affect all of our day-to-day life, and can no doubt have detrimental effects on an athletes performance.
A survey conducted on Elite sportswomen in 2020 found 59.8% of athletes were affected by their period; they showed varied symptoms of lower energy levels, aches, headaches, bloating and cramps, all of which will take a physical and mental toll, and can certainly limit athletic performance.
Progesterone is highest during this phase, causing the increase in core temperature, breathing rate and heart rate which can make exercise seem harder. This is because the muscles involved in breathing use more oxygen, which means there is less available for the training muscles to use.
These effects can make it significantly harder to exercise in the heat, which is an issue when training or competing in hotter climates.
During a ‘normal’ menstrual cycle, relaxin regulates muscle activity in the wall of the uterus to prevent contractions and prepare the lining of the uterus for pregnancy. The levels are highest during the mid-luteal phase until menstruation begins. Therefore, there are certain points during the menstrual cycle that women may be at a higher risk for injury due to the effect relaxin has on connective tissue. Relaxin creates a general laxity in a woman's ligaments and may impact the incidence of sports-related injuries, making injury more likely, and inhibiting recovery.
During the first half of the cycle, when oestrogen levels are high, we may see a benefit to endurance performance. Oestrogen increases our reliance on fats for energy during submaximal exercise, which means we can exercise for longer before dipping into that all-important limited store of glycogen. For the endurance athlete, this is great news, as it helps to delay fatigue and improve their overall performance.
Reflecting on the physical impact of menstruation on performance, an international tennis player said:
“Your body feels looser, your tendons get looser, sometimes you feel like you’re a lot more fatigued, sometimes your coordination just feels really off, and for me I feel really down and it’s hard to get motivation. Obviously, you’re trying to play world-class tennis but it’s really hard when you're PMS-ing and you feel bloated and tired. Why do we need to be shy about talking about it?”
Female hormone levels change throughout the menstrual cycle. As these hormones travel in the blood, they can affect everything from how you respond to training to how you recover and how your body metabolises food for energy.
When talking about the menstrual cycle, the key point is that it’s not just about those few days around menstruation when you bleed – it is about the whole cycle. This is because the primary female hormones, oestrogen and progesterone, rise and fall throughout the entire menstrual cycle.
In the first half of the cycle, THE FOLICULAR PHASE, as oestrogen rises, females are more likely to get the most benefit from a strength or high-intensity training session as the repair of muscle tissue is thought to be better at this time, and energy and strength levels rise to a peak.
As we’ve already discussed, further research is also indicating that there are certain points in the menstrual cycle where the risk of soft tissue injuries may be increased because of hormone fluctuations on ligaments, muscles and tendons.
This is because high oestrogen levels are linked with increases in joint laxity and changes in neuromuscular control. This means that the stability of the knee may alter and the muscles surrounding them may activate differently. It does not mean that an athlete should stop training, but instead, by tracking and monitoring their cycle, they can adapt their preparation, training and nutrition to work WITH their cycle and benefit their bodies the best way.
And this isn’t just the case for top professional athletes, all active menstruators can benefit from tracking their cycle and working WITH their cycle to adapt their training to their bodies benefit.
You can read more info on what exercise to do at which stages of your cycle in our previous article on this topic:
Unless you’re a trained professional athlete you may want to avoid any high impact sports or high intensity training while on your period, however, gentle exercise is good for you, your cramps, your hormones and your PMS symptoms.
Instead of disposable plastic pads or tampons, opt for natural breathable period underwear. Period underwear absorbs your flow as you bleed freely, meaning you don’t have to worry about a sweaty pad moving or sticking to your legs, or a tampon string tugging out of place.
Rosaseven period underwear is made from TENCEL™ Lyocell & organic cotton, so is naturally moisture wicking to wick the sweat away from your skin and keep you comfortable and dry, as well as naturally anti-microbial and anti-bacterial, so no unpleasant odors or smells, leaving you and your body to breathe and relax and enjoy the exercise & endorphins that come with it.
Rosaseven period underwear comes in different flow levels so you can find the one that’s right for you on that day of your period’s flow level, then just put them on and forget about them - enjoy the game, the run, some yoga or even just watching sport on TV!
https://www.frontiersin.org/articles/10.3389/fphys.2021.654585/full
https://inews.co.uk/news/wimbledon-2022-white-dress-code-female-players-periods-1732268
https://www.npr.org/2022/11/17/1137394181/wimbledon-dress-code-change-white-period-women
https://www.stylist.co.uk/health/women/ireland-women-rugby-change-shorts/771851
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916245/
https://sirc.ca/blog/ovulation-monitoring-reds-in-female-athletes/
https://onherturf.nbcsports.com/2021/08/08/breaking-the-taboo-on-periods-and-sport-performance/
https://www.orreco.com/products/female-athlete-program
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And yet, some of our top international female athletes around the world are forced within uniform regulations and rulings to wear white, no matter the time of the month, and be expected to still focus solely on the game in hand!
74% women reported their menstrual cycle negatively affected their active & sporting performance.
75% had never discussed their menstrual cycle with their coach
72% received no education regarding exercise and their menstrual cycle*
So why are we also still making them wear white - just to add to the stress?!
Wimbledon’s strict dress code was written in the 1880s, when any form of sweat on an athlete’s clothing was considered improper and rude, the all-white attire was believed to minimise the visibility of sweat while helping the players stay cool, according to SBS.
As beneficial as it may be to help players stay cool in hotter temperatures, its impact on female players seems to outweigh any benefits, with some athletes even turning to birth control to skip their period around the competition.
“I’ll probably go on the pill just to skip my period for Wimbledon,” British player Heather Watson recently told the BBC. “That’s the thought process and the conversation girls have around it.”
In early 2022, Recreational tennis player Gabriella Holmes, 26, and footballer Holly Gordon, 28, organised a campaign to protest the famously strict Wimbledon ‘All white’ dress code. Asking those at the top to consider altering the rules to adapt to the times and allow female competitors to wear darker coloured undershorts when on their periods.
Former British doubles player Anna Smith, who now works as a coach said, “When you’re on your period you don’t want anything to happen, and having it happen on the biggest stage at the biggest tournament in the world isn’t something that you really want to have to worry and think about as well as trying to perform your best.”
Finally, in November 2022 Wimbledon announced that it was allowing female athletes in the tournament to wear coloured undershorts starting from 2023. Sally Bolton, chief executive of the All England Club, said in a statement. "It is our hope that this rule adjustment will help players focus purely on their performance by relieving a potential source of anxiety."
This campaign and conversation sparked other areas of female sport to stand up and make changes to white uniform regulations to accommodate menstruation into the reality of female professional sport.
In March 2023 the Ireland womens rugby team made the similar statement call to permanently replace their traditional white shorts with navy alternatives, in response to player concerns of wearing white while on their periods. Hoping that it will help women at all levels of rugby feel more comfortable on the field so they can get on with performing at their best.
Additionally the Orlando Pride Soccer team and the UK Manchester City soccer team to opt for darker coloured shorts for their female teams!
Hoping that it will help women at all levels of sport feel more comfortable on the fields and the courts, so they can get on with performing at their best. This growing conversation is what is needed in female sport, bringing more decisions in this way of female athletes changing their white kit shorts to darker colours for their own improved enjoyment and liberation in sport.
Sport on your period is infact good for you & your period!! Unless you’re a trained professional athlete you may want to avoid any high impact sports or high intensity training while menstruating, however, gentle exercise is good for you, your cramps, your hormones and your PMS symptoms.
But what do you wear? Disposable pads are made up of a majority of plastic, so you do not want to be sweating in those for a 10km run or playing a game of tennis. And making your bodies muscles hold in a tampon while trying to relax through a gentle yoga flow is not ideal either, never mind the drying affect tampons have on your vagina.
Instead, the best option is to opt for natural, breathable period underwear. Period underwear absorbs your flow as you bleed freely, meaning you don’t have to worry about a sweaty pad moving or sticking to your legs, or a tampon string tugging out of place.
Rosaseven natural breathable period underwear is made from TENCEL™ Lyocell & organic cotton, so is naturally moisture wicking to wick the sweat away from your skin and keep you comfortable and dry, as well as naturally anti-microbial and anti-bacterial, so no unpleasant odors or smells, leaving you and your body to breathe and relax, focus solely on the task in hand and enjoy the exercise & endorphins that come with it.
Rosaseven period underwear comes in different flow levels so you can find the one that’s right for you on that day of your period’s flow level, then just put them on and forget about them - enjoy the game, the run, some yoga or even just watching sport on TV - we won't judge!
You can read more on the best exercise for your period here on our previous article on the topic.
* The results of a global survey (of over 14,000 women) conducted by Irish sports and data science company Orreco in partnership with Strava, the social network for athletes, and St Mary's University Twickenham.
https://www.frontiersin.org/articles/10.3389/fphys.2021.654585/full
https://inews.co.uk/news/wimbledon-2022-white-dress-code-female-players-periods-1732268
https://www.npr.org/2022/11/17/1137394181/wimbledon-dress-code-change-white-period-women
https://www.stylist.co.uk/health/women/ireland-women-rugby-change-shorts/771851
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916245/
https://onherturf.nbcsports.com/2021/08/08/breaking-the-taboo-on-periods-and-sport-performance/
https://www.orreco.com/products/female-athlete-program
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Period underwear is underwear, with built in period absorbent protection. The built-in additional fabric in the gusset of the underwear absorbs the period flow and wicks away the moisture to keep the wearer dry and comfortable, and with a waterproof backing to stop any leaks or drips through to your clothes, so you are fully protected, whilst bleeding freely and comfortably all day or night. Period underwear comes in different flow levels so that you can wear the right level of absorbency for the amount of flow you have on certain days of your period, keeping you fully protected and comfortable.
Period underwear has multiple benefits that more and more people are seeing and making the switch to using period underwear slowly as their only protection, or instead of pantyliners as a backup to their cup, or fully converting to use only period underwear, but what are the benefits? And how are they so much better than tampons & pads?
Tampons & pads can be made with a heavy amount of plastic, chemicals, pesticides and are not required to disclose their ingredients on the box and packaging, so we don’t always know what is coming into contact with the most intimate and absorbent part of our bodies. Tampons are designed to absorb everything around them, so if you’re wearing one that is too heavy for your flow day it can often end up drying out our vagina, which can then lead to micro tears in the vaginal wall, which in turn can be a lead to TSS. Toxic shock syndrome (TSS) can occur due to the build-up of bacteria on and around the tampon when left in our bodies for too long, these bacteria can then absorb into our bloodstream through any micro tears in the vaginal wall, if this happens the bacteria can get into the blood stream and cause the potentially fatal TSS reaction. This is rare, but it can happen with using tampons, and inter-vaginal period protection.
Therefore, using period underwear is so much safer for your vagina, and as it is breathable and natural, it is so much healthier. Our vaginas self-clean, and maintain a delicate eco-system, by letting our bodies bleed and breath freely with period underwear, we are helping our bodies maintaining the delicate ecosystem and letting our bodies breath naturally.
You can read more about TSS (Toxic Shock Syndrome) here in our previous article.
Period underwear is re-useable, so once you have them, you can keep wearing them & they will keep protecting you time and time again without you having to worry. Just wear them, wash them, reuse them! So simple, no more running out of tampons or getting your period a day early and not have anything with you to protect you. You just rinse them at the end of the day or whenever you take them off, and then they can go straight in the wash with your regular load or they can be left to dry and wait for your next load of laundry. Then just wash them on a delicate cold cycle, with no fabric softener or bleach (Rosaseven period underwear is advised to be washed in a laundry bag or wash bag to protect the undies for longer), then just hang them to dry once they’re done. Simple, and then ready to be worn again and again.
In a lifetime one menstruator can use over 6000 tampons!! All that end up in landfill or waste streams, not to mention the individual packaging that each one comes in that also adds up and ends up in landfill. Tampons aren’t designed to break down in water, infact, they’re designed to do the exact opposite when in your body, so when flushed away they don’t break down in water and end up in our waste streams, beaches and with our marine wildlife. A conventional menstrual pad can be made up of the equivalent to 5 grocery bags worth of plastic and It takes 500 years for a menstrual pad or pantyliner to break down and decompose! Which means that every single pad ever used is still somewhere on the planet. Plastic tampon applicators also take up to 500 years to decompose and are in the top 5 items that are washed up on our beaches every day!
Period underwear is a natural and reusable form of period protection, which eliminates the waste from individual tampons and pads ending up in landfill. Rosaseven period underwear is made from TENCEL™ Lyocell & organic cotton fibres, which are natural, breathable, fabrics, which are derived from trees and are certified biodegradable and can fully revert to nature. With period underwear being able to fully replace all other disposable protection, and are reusable time and time again, month after month, it is a better solution for the health of the planet & the environment, as well as for you.
Over the course of a lifetime one individual menstruator can spend over $6000 on disposable period protection! Which is a lot of money to throw away every month – literally! Period underwear is far more cost effective, adding up to around only $800 over a lifetime, based on buying new period underwear every 5 years.
By investing in period underwear up-front, you can save yourself thousands of dollars over the years by wearing and reusing your period underwear month after month after month!
Our periods aren’t always predictable, sometimes we think we’re into a flow or routine and can have a pretty good guess when your period will start, especially if you are calendar tracking or have a cycle tracking app, but equally something small or un-noticeable to us can throw our cycle slightly and we can start bleeding a day earlier than expected, we can be 2 days late, or we can be completely out of sync for no visible reason! Carrying tampons with you the days before your period is usually a normal practise for most menstruators, but sometimes you forget to stock up, you come on 2 days early or you’re in a meeting when you just know it’s started.
Period underwear is far more convenient, you can start wearing your lighter pairs the day or two before you’re due to start, so that you’re fully protected for when you do start, without the panic or worry of not being protected, ruining your favourite undies, or feeling like you need to wear a tampon too early or be sitting in plastic pad for an extra day just to be ready and prepared.
Wearing a tampon before you start bleeding can be harmful to your vaginal wall and cause your vagina to dry out due to the tampon soaking up regular vaginal fluids that your body needs. Wearing a pad before you need it is subjecting your most delicate area to a sweaty, non-breathable environment when unnecessary. Whereas wearing your natural, breathable Rosaseven period underwear when you’re not menstruating yet is just like wearing any other regular undies, but with peace of mind built in!
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Cold dips or cold-water therapy means immersing your body in cold water (any water that’s less than 15°C). To give you a rough idea, the water coming from your cold tap at home will be less than 20°C (and usually between 10 and 20°C). Cold water therapy can involve taking an ice bath, a cold shower or a cold plunge in an outdoor tub or natural body of water, whichever you choose, it’s usually only for a few minutes at a time.
Your own resistance to the cold and tolerance level will affect whether you stay immersed in the cold water from just a few seconds, up to 30 seconds, or a few minutes. The more you are consistent with the practise, the more tolerance you may build and be able to stay in a little longer each time.
Exposing your body to cold water causes the blood vessels in submerged areas to narrow and constrict which directs blood to your organs, this also reduces inflammation within the body and helps with muscle soreness.
The mental benefits that are thought to come with cold therapy are also due to the release of hormones and endorphins that come with the immediate change in the body’s temperature.
Cold water therapy regulates the release of hormones and therefore can help to aide and support the body’s hormone imbalances and reduce a variety of health problems, such as anxiety, depression and weight gain.
The body’s vagus nerve is a long nerve that runs from your brain to your stomach. It's responsible for a variety of functions, such as controlling your heart rate, blood pressure, and stress response. When you're stressed, the vagus nerve signals your body to release stress hormones. When you take an ice bath, the cold water has a calming effect that activates the vagus nerve to decrease stress levels and to help reduce tension and anxiety.
The physical benefits of cold water therapy include reduced inflammation and improved muscle soreness, supporters of the technique believe that cold water therapy can also improve your circulation, deepen your sleep, spike your energy levels, and reduce other inflammation in your body, as well as regulate your hormones which can have positive effect on your mood, anxiety and stress levels, all of which give reason to believe that cold-plunging and cold therapy are rather good for you.
After the initial “shock” of stepping into an ice-cold tub of water, many people experience an elevated mood. This is likely due to the release of the hormones endorphins, these hormones act as natural painkillers, which have been shown to improve mood and reduce stress; serotonin, widely thought to maintain mood balance; and dopamine, the neurotransmitter that helps control the brain’s pleasure centres and regulates movement and emotional response.
Another wonderful side effect of cold-water dips or showers is that it helps boost your immune system by increasing your white blood cells. A short burst of adrenaline, that is stimulated when your body first comes into contact with cold water, actually activates your immune system.
Taking regular ice baths or dips can also be seen to help improve your focus, concentration, and overall cognitive performance.
Though there isn’t extensive research on the topic yet, anecdotal evidence suggests that menopausal side effects like hot flashes, anxiety and sleeplessness can also subside with regular cold-water dipping.
Anxiety and depression are two of the most common mental health disorders, affecting millions of people around the world.
Cold water therapy has been shown to have a positive effect on anxiety and depression symptoms
Cold water exposure activates the sympathetic nervous system, increasing blood flow to the brain, and increasing blood levels of beta-endorphin and noradrenaline. It also helps calm systemic inflammation, which is strongly linked to depression. In addition, because your skin has far more cold receptors than warm receptors, sudden exposure to cold water sends a huge amount of electrical impulses from peripheral nerve endings to the brain, stimulating it in such a manner that it produces an antidepressant effect.
Though more research is required on the topic, the production of ‘happy hormones’ -endorphins, which are released when you plunge into the cold water, elevate mood, reduce stress and increase pleasure hormones which all aide in the reduced feeling of anxiety.
Anxiety often comes with an increased heart rate and high blood pressure; with the exposure to the cold water and change of body temperature the blood pressure drops with the constricting of the blood vessels and lowers the heart rate, all which makes you feel calmer and therefore less anxious.
We’re all very familiar with curling up with a hot water bottle, taking a long window-fogging shower or soaking in a hot bath around our periods, but trying cold therapy hasn’t been a regularly listed aide to period cramps.
Whilst not as proven as heat therapy to help with period cramps, some women and menstruators have noted that the cold-water plunges help to ease their cramps due to the constricted blood vessels, and the released endorphins and hormones helps to improve their mood around their period. The increased circulation could also aid in relieving any period headaches.
However, there isn’t much research around this topic yet. Due to the change in your body around your period, if you are not used to cold plunging, or consistent with practising it, then it may be best to steer clear of cold plunges at the beginning of your period, try a cold end to a warm shower or ease your body back to it towards the end of your menstruation. Equally you can combine your cold plunge with a sauna to have the cycle of hot and cold which may be more beneficial on your period.
If you’re comfortable with regular practise of cold plunging and you want to continue with it through your menstruation you don’t have to let your period hold you back from the plunge bath or natural open water. The Rosaseven period bathing suit is built with absorbent period protection inside so you can bleed freely with your period bathing suit any day of the month or swap the cold plunge for a warm hot tub on your menstruation days.
Often known as the “Nordic Cycle”, hydrotherapy, contrast bath therapy, and other names, hot and cold-water therapy is a ritual that has been around for centuries but differs slightly in practise to the pure cold dip or cold plunge.
The transition from one extreme temperature to another is thought to act as a restorative tool for the mind and body and is supported by many health and wellness benefits.
It can optimize the cardiovascular system, increase hormone levels, flush out the lymphatic system, improve adrenal function, enhance immune system function, improve sleep quality, reduce inflammation and more...
While raising your body’s temperature in the hot environment of the sauna, the increased blood flow to the skin and muscles increases circulation, creating an active state of unwinding and peacefulness. When this is immediately followed by immersion in ice-cold water it creates a physical awareness. The body generates an instantaneous blood pressure shift, stimulating high blood flow and forcing the heart to pump efficiently.
Whilst having similar benefits to the cold-water therapy, the “Nordic Cycle’ encourages a cycle of these hot and cold states to create a sense of calm and wellness both physically and mentally. As before, there is no need to let your period hold you back from these therapies if you find them beneficial, the Rosaseven period bathing suit is built with absorbent period protection inside so you can bleed freely with your period bathing suit any day of the month, whether you’re in cold or hot water.
Despite its researched benefits, there are also some dangers with cold therapy. Exposing your body to sudden drastic temperature changes is stressful for the body. Plunging into an icy lake or frozen plunge bath is especially tough on the circulatory system, the heart, blood vessels and lymph system. For this reason, people with heart problems, blood pressure or other circulatory issues should consult their health care professional first before considering cold plunging.
Submerging your body into cold water, no matter how healthy you are can increase your risk of hypothermia, which develops when your body temperature drops too low. Hypothermia can occur much more quickly in water, because water pulls heat away from the body 25 times faster than air!
It is advised to always cold dip with a buddy to stay safe and if you’re starting out to try it in controlled physical therapy centres, wellness spas or with a professional.
Note: If you’re experiencing depression, anxiety, or other mental health struggles, please consider seeking help from a professional. Information in this post is for educational purposes and should not be considered medical advice.
https://www.besthealthmag.ca/article/cold-water-swimming/
https://hellogoodland.com/en-ca/blogs/news/hot-and-cold-water-therapy
https://www.everydayhealth.com/wellness/cold-water-therapy/guide/
https://thecoldplunge.com/en-gb/blogs/blog/how-ice-baths-can-improve-your-mental-health
https://hellogoodland.com/en-ca/blogs/news/hot-and-cold-water-therapy
https://www.healthline.com/health/cold-water-therapy#benefits
https://www.wimhofmethod.com/blog/cold-showers-for-anxiety-relief
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The severity of our own period cramps can be dependent on a few different factors, but unfortunately there isn’t much we can do to stop them. However, there are a few things we can do to survive them, & possibly even ease them slightly!
Eating a healthy diet may be a way to relieve period pain, as certain vitamins and minerals have been suggested to help reduce cramps.
Refined sugar may be what you’re craving but at all costs try not to cave.
Sugar is inflammatory in nature, and it increases the blood supply in your uterus. This can lead to additional water retention which further leads to abdomen pain. Also, if you are having other PMS symptoms then sugar can aggravate them in some cases,
Avoiding refined sugar and heavily processed foods can also help to keep your digestive system moving happily and reduce any additional bloating or discomfort.
Foods containing magnesium or taking magnesium supplements can be seen to help reduce cramping. It is also a great mineral supplement for a lot of women all month long.
It supports the nervous system and addresses feelings of nervousness, anxiety, restlessness, and irritability. Certainly, useful in our modern lives!
If you just want to boost your magnesium around your period, think leafy greens! Leafy green vegetables are rich in magnesium — think kale, spinach, Swiss chard, broccoli. But if you’re deficient, you can also opt for a magnesium glycinate or magnesium citrate supplement.
More research is still needed, but some evidence shows that vitamin B1, alongside magnesium, may help reduce period cramps. These are two vitamins and minerals that most adults typically get plenty of through a healthy diet.
Foods rich in vitamin B1 and magnesium include:
Nuts and seeds
Whole grains
Legumes & pulses, including beans, lentils and chickpeas
Spinach
Cauliflower
Kale
Avocado
Asparagus
Oranges
Grab your water bottle, go easy on the salty foods & avoid alcohol!
That’s right, staying hydrated during your period can actually help ease those twinging cramps.
As our uterine wall is contracting to shed the lining, also known as your period, those cramps that come from that physical contraction can be made much worse if your body is dehydrated. Just like if you were to get a cramp at the gym or mid-run, its much worse if you’re not hydrated.
Decreasing caffeine & alcohol and reducing salt intake can help you stay hydrated, it is even recommended to cut the caffeine & alcohol a few days before you’re due to start menstruating to give your body a hydrated head-start.
Staying hydrated can also help to reduce bloating by keeping your digestive system moving nicely. Additionally, you can get more water into your diet by adding in water-rich fruits and vegetables like cucumber and watermelon.
You can sip on warm or hot water, which can actually help lessen period cramps from the inside. Warm teas & beverages have a relaxing effect on muscles and if you add some ginger, which has a long history as a natural pain-fighter, and a little cinnamon, which is also considered an anti-inflammatory that helps reduce the uterine spasms that cause cramps.
Try to stay away from hot cocoa or other sugary beverages, though, and stick to herbal teas, because excess sugar intake can worsen cramps.
Heat can help to relax the muscles inside your uterus which are contributing to cramping. Applying heat to your abdomen or even lower back can help to relieve that pain.
Your monthly period is reason enough to run yourself a warm, steamy comforting bath, or taking a long window-fogging shower, however the heat can also be very therapeutic to your body, especially those cramps.
The heat brings blood flow to your pelvic area, and this helps the muscles responsible for those cramps to relax, which means less cramping!
So soaking in a warm bath, or using a heating pad or hot water bottle are great ways to ease period pain, or try heating patches if you’re on the go for extra relief.
When you're in pain, you may think it's best just to relax and get some rest, which often can be the case depending on your own cramps. But physical activity is a natural pain reliever. Exercise stimulates the release of endorphins, which are chemicals produced by the body that help block the perception of pain. Exercise is also a great way to reduce stress which also happens to affect how you feel pain.
Gentle exercise can be more than enough. You don’t need to thrash out an hour-long session at the gym or run a half marathon, just a nice walk, gentle jog for 20 mins, cycle ride or yoga class can be enough to ease those cramps by stretching the muscles and releasing the much-needed endorphins.
Regular yoga throughout the rest of your cycle can also be found to help with symptoms of PMS and menstrual cramps.
You heard me, having an orgasm increases the blood flow to the uterus, which in turn helps to ease those cramps. Orgasms equally release the feel-good pleasure hormones oxytocin and dopamine, making it a double win for easing the cramps and boosting your mood.
Gynaecologists advise that if you are having an orgasm through vaginal sex on your period, make sure you use a condom, as you can still get pregnant on your period & sperm touching the cervix can actually cause inflammatory compounds, which can cause cramping to increase, which would entirely defeat the point!
Solo orgasms are also a great way to help ease those cramps and boost our own feel-good hormones. It’s not quite the same compound of hormones as an orgasm with a partner, but if you can still reach climax on your own, your blood flow will still relax those uterus muscles and ease those niggling cramps.
In addition to these helpful tips to survive your monthly cramps, you can also try switching to or stocking up on natural, comfortable period underwear. The toxins and chemicals that are associated to be found in commercial tampons can aggravate period cramps. (you can read more info on this in our other articles)
Switching to natural, breathable Rosaseven period underwear keeps you comfortable and fully protected, whilst also reducing your use of tampons, which can equally ease your period cramps.
https://andsisters.com/blogs/blog/heres-how-to-survive-your-period-at-work
https://www.healthline.com/health/tips-for-pain-free-periods
https://www.theguardian.com/lifeandstyle/2019/jun/16/five-ways-to-cope-with-menstrual-cramps
https://flo.health/menstrual-cycle/health/period/tips-to-reduce-period-cramps
https://www.womenshealthmag.com/health/a19983699/natural-cures-for-cramps/
https://www.womenshealthmag.com/health/a19993738/period-cramps/
https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/
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This might just be me, but your PMS symptoms and hormones can influence our brain, often more than we think, and forgetfulness is very normal during PMS. However, those menstruators who also suffer with ADHD (attention-deficit/hyperactivity disorder) can experience far worse & more disruptive symptoms like brain fog, forgetfulness & hypersensitivity.
Firstly, let’s get some info. ADHD - attention-deficit/hyperactivity disorder – is a neurodevelopment, behavioural, and mental health condition characterized by difficulty with attention, routine, hyperactivity, hypersensitivity, fidgeting, focus, organization, and planning.
It was often thought to only affect young children, mainly young boys between the age of 6-12 years old, however research shows that the disorder is under-researched and under-diagnosed in young girls, adult women and people assigned female gender at birth. There are more and more adult diagnoses happening. Consequently, it makes sense that the disorders relationship with oestrogen would also have gone unrecognised, so for people with a menstrual cycle who suffer from PMS, the ADHD symptoms can worsen.
A 2021 article published in the International Journal of Molecular Sciences suggests ADHD symptoms frequently worsen a week before menstruation and improve during the first two weeks of your cycle (as well as during pregnancy). The reason? Oestrogen fluctuation & dopamine.
The hormone oestrogen affects receptors in the brain that release the naturally occurring neurotransmitter chemicals serotonin, dopamine, and norepinephrine, these assist with important cognitive functions such as focus, concentration, mood and memory.
When oestrogen levels drop during the weeks before a menstrual period, so does the level of these brain chemicals. Because symptoms of ADHD are affected by many of these same brain chemicals, it stands to reason that women with ADHD are more sensitive to the change in oestrogen. Equally we know that dopamine levels are lower in the brains of ADHDers compared to non-ADHDers. So, when you add in the lower starting levels of dopamine, and the fluctuations from the dropping oestrogen levels affecting neurotransmitters, it’s no surprise it’s a challenge of balance and can feel like an awful lot to juggle and steady in your head!
PMS is never easy, and we all experience it in different intensities, however when you have ADHD it can hit you louder & harder. During the first half of the cycle, you probably feel some sort of ‘normal’, clear headed and productive, then as your period gets closer you may feel that shift and start to feel like a very different version of yourself.
In addition to the regular PMS symptoms of affected sleep, headaches, low energy, mood swings and cramps, ADHD symptoms can worsen and add to the challenge with difficulty concentrating, focusing, remembering things, acting impulsively & forgetfulness. You can also experience extreme mood swings, depression, irritability, easily overwhelmed & anxiousness – to name a few!
None of this is fun or easy, and can seriously affect your daily life, relationships, work life, friendships and your overall quality of life.
Menstruators bodies are in a constant hormonal balance throughout our repeating 28-day cycles. And it’s when those hormones drop out of balance towards the end of our cycle that we experience the PMS symptoms.
ADD & ADHD stems from an imbalance of neurotransmitters in the brain, so when your menstrual hormones drop and are imbalanced, ADD & ADHD imbalances can become more severe.
Hormonal fluctuations affect you and your ADHD symptoms throughout your life too. During puberty, both oestrogen and progesterone levels increase, which can result in intense emotions. In pregnancy, oestrogen levels increase and remain elevated, so ADHD symptoms often (but not always) decrease.
During perimenopause, oestrogen levels rise and fall making ADHD hard to manage. By menopause, women often report feeling better, this is because although oestrogen levels are lower, they have stabilized and so ADHD symptoms are often easier to manage.
Part of the problem is a lack of research. According to psychologists and researchers who specialize in ADHD, “One of the important shortcomings of most of the research-based information on ADHD is that the vast majority of studies have been conducted solely on boys, or have included very few girls in the sample. As a result, the scientific literature on ADHD is almost exclusively based on male subjects
Studies have also found that girls often have ADHD without hyperactivity. They don’t fidget or squirm or get up to sharpen their pencil every two minutes. Instead, they just sit at their desk and zone out. These girls have the same ADHD problems of inattention, distractibility, and poor impulse control, but few parents, teachers, or clinicians ever suspect these girls have ADHD because they aren’t hyperactive.
A clinical professor of paediatrics at the University of California at Irvine, found the same: ADHD often expresses itself in girls through excessive talking, poor self-esteem, worrying, perfectionism, risk-taking, and nosiness — not the typical hyperactivity and lack of focus that is often seen in boys.
Which would also explain why PMS reactions on ADHD in girls & women is also so under researched and misunderstood as most research and studies were conducted on males. Female symptoms and behavioural differences were and still are unrecognised or brushed off as anxiety.
Being aware of what’s going on and where you are in your cycle, relative to how you’re feeling is the best place to start. Keeping an eye on your changes in behaviour, mood & concentration levels leading up to and during menstruation. This close monitoring can help if you need to go to a healthcare professional for help and to develop any necessary treatment.
Managing exacerbated symptoms can start with getting enough sleep, eating well & healthily, not skipping meals, not eating fast food or sugars, and staying well hydrated. Eating foods high in phytoestrogens is also recommended, such as soy, flaxseeds, walnuts, lentils, tempeh, apples, and carrots. Your body registers the phytoestrogens like oestrogen and responds to them accordingly. Research in phytoestrogens is inconclusive, however it has the potential to reduce severe symptoms.
Switching from disposable period protection, to reusable, natural, breathable, organic Rosaseven Period Underwear can help to take the stress out of your period, and the anxiety of possibly starting early with no protection, changing your tampon or pad at work or school, or leaking at night, you’re fully covered and helping the planet too!
Some research has remarked that reducing your exposure to endocrine disruptors from harsh chemicals could help to reduce additional disruptions to your hormones. Eliminating using tampons & disposable pads and using natural breathable Rosaseven period underwear instead can help to eliminate the possibility of additional hormone disruptions from the harmful chemicals used in many disposable tampons & pads. Whilst also giving you a simple, easy, super comfortable solution to managing your period.
Increasing your daily levels of dopamine and adopting regular stress-reducing techniques & routines can also help to keep your exacerbated symptoms at bay. Things such as exercise, meditation, yoga, walking in nature, sleeping well, eating clean whole foods & Omega-3 supplements can also help for some people.
Cutting out or reducing caffeine intake, alcohol, sugar, dairy & very salty foods can help, as these have been found to make PMS worse. Adding in some vitamin supplements can help, B6, B12, vitamin D and C and E are all important to help PMS. Make sure you check with your healthcare professional before taking additional supplements.
Tracking your own menstrual cycle in your own calendar or on a period tracking app will help you to see any patterns and may help you to feel more in control. It can also be valuable information to your doctor.
If you have any concerns about your own hormones, ADHD or PMS please speak to your doctor or a healthcare professional.
https://yoppie.com/blog/periods-pms-adhd
https://www.wellandgood.com/period-and-adhd/
https://www.everydayhealth.com/add-adhd/what-happens-when-pms-strikes.aspx
https://www.mdpi.com/1422-0067/22/1/373/htm
https://untappedbrilliance.com/adhd-and-pms/
https://www.additudemag.com/the-truth-about-girls-adhd/
https://clinicaltrials.gov/ct2/show/NCT04970303
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So, what is it?
Menopause occurs when the female sex hormones naturally decrease as you get older, your ovaries eventually stop releasing eggs and your periods stop.
Doesn't sound too terrible, does it?
Until you realise the implications this has on the entire rest of your body! Every single cell in the human body has hormones in it, our cells have been bathed in oestrogen and progesterone since before birth, so when hormone levels drop due to perimenopause & menopause, this affects the running and working of every part of our body.
Perimenopause, means “around menopause.” It’s also known as the menopause transitional phase because it happens before menopause.
Perimenopause can begin to occur anything up to 8-10 years before you arrive at menopause (the complete cessation of periods), or as little as a few months before.
The first sign of the perimenopause is usually, but not always, a change in the normal pattern of your periods, for example they become irregular, heavier/lighter and more unpredictable.
Perimenopause is marked by a drop in oestrogen, the main female hormone produced by the ovaries. The oestrogen levels can also go up and down more sporadically than they do in a typical 28-day cycle. This can cause irregular periods and other symptoms, including mood swing, anxiety & depression, and some hot flashes depending on your oestrogen levels.
During the final stages of perimenopause, your body will produce less and less oestrogen. Despite the sharp drop in oestrogen, it’s still possible to get pregnant during perimenopause.
Every woman will experience perimenopause differently with different symptoms and lengths of time; however, symptoms of perimenopause may include:
Irregular periods
Worsening of PMS symptoms
Tender breasts
Weight gain
Changes in the hair and body hair
Heart palpitations
Headaches
Reduced Libido
Concentration difficulties
Forgetfulness
Muscles aches & muscle twitches
UTIs
Anxiety and depression
Menopause officially starts when you have had your last period and no further periods for a consecutive 12 months. This usually happens between the age of 45 and 55. It can sometimes happen earlier naturally, or for reasons such as surgery to remove the ovaries (oophorectomy) or the uterus (hysterectomy), cancer treatments like chemotherapy, or a genetic reason. Sometimes the reason is unknown.
Menopause is a natural event and transition that women experience, however, the timing and symptoms are different for everyone. You can look at your family history to get an idea of when you might go through it. It's likely to be a similar age to when your mother or older sisters started theirs.
Menopause occurs due to the changing levels and eventual decline of oestrogen and progesterone, the two female hormones made in the ovaries that are in control of the menstrual cycle & key to female reproductivity. This decline leads to the symptoms known to coincide with perimenopause and menopause, like hot flashes and vaginal dryness. Menopause is a natural and inevitable part of aging and marks the end of female reproductive years.
As you age, the reproductive cycle begins to slow down and prepares to stop. The reproductive cycle has been continuously functioning since puberty.
When the decrease in the reproductive hormones occurs, your menstrual cycle (period) starts to change. It can become heavier, lighter or irregular and then stop. Physical changes can also happen as your body adapts to different levels of hormones. The symptoms you experience during each stage of menopause (perimenopause, menopause and postmenopausal) are all part of your body’s adjustment to these changes.
Due to the decline in oestrogen, vaginal dryness is an unfortunate common symptom with perimenopause and menopause. Using tampons during those irregular period years can become even more uncomfortable and more likely to cause micro tears in the vaginal walls which can lead to infections, UTIs and Toxic Shock Syndrome.
Avoiding using tampons all together is much better for your body and your adjusting hormone levels. Natural, breathable, super soft period underwear is a much better choice for managing the irregular, unpredictable nature of perimenopause periods, and avoiding using tampons and aggravating symptoms of vaginal dryness
Up to 80 percent of women will experience at least one symptom of the menopause. Although some women will suffer from debilitating symptoms, others will sail through with the odd hot flush or mood swing and suddenly menopause has been and gone! These symptoms can include:
Hot flashes (a sudden feeling of warmth that spreads over the body).
Night sweats and/or cold flashes.
Vaginal dryness; discomfort during sex.
Urinary urgency (a pressing need to urinate more frequently).
Difficulty sleeping (insomnia).
Emotional changes (irritability, mood swings, anxiety, mild depression).
Dry skin, dry eyes or dry mouth.
Some people might also experience:
Racing heart.
Headaches.
Joint and muscle aches and pains.
Changes in libido (sex drive).
Difficulty concentrating, memory lapses (often temporary).
Weight gain.
Hair loss or thinning.
Hormone replacement therapy is about the only scientific answer to managing menopause. However thankfully the magical wonder of food has a few tricks up its sleeve. Certain foods have something called Phytoestrogens. Phytoestrogens have a similar chemical structure to that of oestrogen and may mimic its hormonal actions.
However, not all phytoestrogens function in the same way.
Phytoestrogens have been shown to have both estrogenic and antiestrogenic effects. This means that, while some phytoestrogens have oestrogen-like effects and increase oestrogen levels in your body, others block its effects and decrease oestrogen levels.
Because of their complex actions, phytoestrogens are one of the most controversial topics in nutrition and health.
While some researchers have raised concerns that a high intake of phytoestrogens may cause hormonal imbalance, most evidence has linked them to positive health effects.
Phytoestrogens are found in:
Flax seeds
Soybeans (& soya milk)
Dried fruit
Sesame seeds
Garlic
Peaches
Berries
Wheat bran
Tofu
Cruciferous vegetables
Tempeh
So, by adding these foods into our diets we get a natural boost of oestrogen, which can often help to reduce or in some cases even eliminate some menopausal symptoms.
Women who are healthy when they go into menopause stay healthy, generally. However, there are a few things you can do in your 20s, 30s, and early 40s to take good care of your body and lower your chance of experiencing the horrible & bothersome symptoms or medical issues during and after menopause.
Fluctuations in levels of blood sugar can be a big driver of hormonal symptoms. Keeping blood sugars stable can help to control some symptoms. You can help regulate blood sugar levels by limiting alcohol and foods containing refined sugar, eating regular meals with a balance of healthy protein such as pulses or quality meat, high quality healthy fats such as oily fish, avocados, nuts and seeds, and complex carbohydrates such as vegetables and quinoa.
FIBRE! This is essential for a healthy gut. We know from research that an imbalance of microbes in our gut can affect our hormones. Good fibrous foods include fruit and veg (a wide variety will offer different nutrients), wholegrains, nuts and seeds, and pulses such as peas, beans and lentils.
Caffeine and alcohol contain toxins which can affect the liver, a vital organ for helping with hormone balance. Caffeine and alcohol can also dehydrate you, affect your sleep and result in symptoms such as low mood and anxiety, all of which can create stress and have a knock-on effect on your hormones. Drinking enough water is also important to restore hydration (just 2% dehydration can affect your focus and concentration).
Getting enough sleep. Most people need between 7-9 hours of sleep per night. Not having enough sleep or experiencing interrupted nights can cause stress and lead to weight gain, poor skin health, emotional problems and more. One of the reasons why people may struggle to get to sleep in the evening is due to too much of the one of the stress hormones (cortisol) which can impair levels of melatonin (the ‘sleep hormone’). Having a relaxing bedtime routine is one method to help reduce stress and may aid sleep.
Exercise is important to help reduce stress, as well as contributing to a healthy weight. Find a form of exercise that you enjoy – you are more likely to stick to it. Be careful not to over exercise though as this can create stress itself and make you feel worse rather than better.
As your menopause approaches your metabolism slows, making weight gain more likely and making it harder to lose weight. Being underweight or overweight can affect your hormone balance, and changes in weight can also have an impact on our bone density.
Due to hormonal changes during the perimenopause and menopause there’s a greater risk of osteoporosis (thinning of the bones) so maintaining a healthy weight is important for your bone health. Getting enough calcium in your diet or taking some calcium supplements can also help keep bones stronger, along with regular weight bearing exercise such as walking, hiking or running.
Reduce exposure to endocrine disrupting chemicals (EDCs) These are toxins in our environment which can affect hormone balance, for example by mimicking oestrogen. Avoiding plastic, choosing natural skin care and organic fruits and vegetables can help to reduce our exposure to EDCs. EDCs have also been found to be in disposable tampons and pads. Using natural sustainable period underwear for your periods, especially in the lead-up to the irregular periods symptomatic to perimenopause, can help to reduce the risk of EDCs in tampons; with the added benefit of being fully protected should a period arrive unexpectedly.
It will help your transition through perimenopause and into menopause if you are well informed and talk openly to family members and colleagues about the changes you are experiencing.
Any return of periods after a break of more than 12 months should be investigated by a medical practitioner as a matter of urgency.
Everybody will experience perimenopause & menopause differently. If you have any concerns about your own symptoms, always speak to a health care provider straight away.
https://www.healthline.com/health/menopause/difference-perimenopause#perimenopause-timeline
https://my.clevelandclinic.org/health/diseases/21837-postmenopause
https://www.hopkinsmedicine.org/health/conditions-and-diseases/perimenopause
https://www.nhs.uk/conditions/menopause/
https://drvegan.com/blogs/articles/get-menopause-ready-in-your-30s
https://www.virtua.org/articles/start-these-healthy-habits-now-to-minimize-menopause-symptoms-later
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/
https://my.clevelandclinic.org/health/diseases/21841-menopause
]]>However, sometimes no matter how much we have tracked, logged, marked or noted our cycles, our periods can still surprise us a few days early, or leave us wondering where they are by showing up late. So why does this happen & what causes it?
Knowing our cycles and being more familiar with our menstruation is starting to become more talked about and understood. We’re learning the phases of each cycle more, and more information and studies are finally being available on periods and the menstrual cycle.
Everyone’s menstrual cycle is different. Your cycle starts on the first day of your period and ends on the first day of your next period. A typical cycle lasts anything between 21 to 35 days. So, the number of days spent bleeding can also vary person to person. Most people bleed for between 2 to 7 days. This can fluctuate, but most adults stay continuous from period to period in terms of their length of bleed.
Periods can be delayed by any number of days and for several reasons. If your next cycle starts from 28 days +/- 7 days from the first day of your last menstrual cycle, then it is considered a normal cycle. If a delay of 10 days occurs, this is not considered to be normal and may require some evaluation.
PUBERTY can cause your periods to be irregular. In the first few years after you get your period, the hormones that cause puberty and you beginning to get your period can be irregular. This means that the number of days between your periods may be shorter or longer than average. This is completely normal and as your teenage years progress your hormones will settle and become more regular, as will your periods.
Period underwear is great for teens experiencing their periods for the first time, especially while they’re a little irregular. You can read more on Teens periods & period underwear in our recent article
MAJOR WEIGHT FLUCTUATIONS can be an affect of early, late or missed periods. Rapid weight loss is usually the most influential on period irregularities. This can happen with extreme dieting, gastric surgery or eating disorders.
When the body enters starvation mode due to extreme weight loss, it reserves energy for the body’s essential functions like breathing, brain function & nerve function. Your body stops producing reproductive hormones due to conserving energy which leads to period irregularities, and in some cases, periods can stop all together.
STRESS is a common factor in our busy lives, but this can have a huge effect on our menstrual cycle. Severe stress can interfere with & disrupt hormone levels, causing irregular periods. If you experience high anxiety, are going through a very stressful time or traumatic event this can throw your hormones off and affect your menstruation.
CHANGES IN YOUR ROUTINE are understandable to then throw your periods out of whack! Some research suggests that people who switch between day and night shifts, like nurses & doctors often experience irregular periods. Switching and moving between time-zones can also have a similar effect.
Researchers don’t know exactly why this happens, but it may be related to a disruption in your circadian rhythm affecting your hormones. This may in turn, disrupt the sleep hormone melatonin.
Wearing period underwear when it’s due or the few days before can keep you protected and in control just in case!
HORMONAL BIRTH-CONTROL affects your reproductive hormones & periods intentionally to directly control ovulation & menstruation.
If you’re taking birth control pills, the timing of your next period will depend on when you started taking the pills through your cycle, and whether your birth control takes a break. Depending on when you took your last pill, whether you missed a day or two or what day you had your last one, this can affect the day you start you ‘period’. Periods are known to be lighter on hormonal birth control due to the intended effect they have.
Other hormonal birth control options, like intrauterine devices (IUDs) can cause menstrual irregularities for the first two or three months, including irregular periods.
PCOS (Polycystic Ovary Syndrome) is a common condition which is caused by an imbalance of hormones. It affects 1 in 10 females & menstruators of child-bearing age. It often goes undiagnosed, and many people don’t know that they have it until they have difficulty conceiving. PCOS can cause your periods to come early or late or be irregular in length or flow. It can also cause you to miss a period entirely.
DIABETES when undiagnosed or not properly managed can affect your whole body, including your periods. When un-managed blood sugar levels are chronically higher than normal, they can disturb the hormone balance and periods, as well as affecting your weight management which can then influence your periods. A study in 2011 found that many people diagnosed with Type 2 Diabetes had experienced irregular periods in the months & years preceding their diagnosis.
THYROID hormones are essential to several body functions including menstruation and metabolism. It is thought that 1 in 8 females will develop a thyroid condition in their life. Thyroid conditions cause the body to make more or less thyroxin than it needs. Symptoms vary depending on whether a thyroid is under-active or overactive, causing early menstruation, as well as lighter or heavier periods than expected.
IMPLANTATION BLEEDING is not actually an early period, but it could be confused as one. Implantation occurs when the fertilised egg attaches to the lining of the uterus. Usually, one to two weeks after conception.
Implantation doesn’t always cause symptoms, sometimes it goes unnoticed until a missed period; however, when symptoms do occur, they can include light bleeding or cramping. Bleeding is typically lighter than a normal period and doesn’t usually require any protection or period underwear. But if you’re unsure light protection period underwear are a great solution.
There can be other reasons that your period is early or late. If your body is usually very regular and you start noticing irregularities, it is always worth checking with your doctor, especially due to certain conditions being more serious than others when connected to an early, late or irregular period.
If you’re unsure if you’re early or late, you can use a calendar method or try a period and cycle tracker app, this can help you to see what’s regular for you and give you insights into your cycle and symptoms.
If your period is arriving off schedule sometimes, wearing light protection period underwear on the days before your period is due will provide the reassurance you need. You’re then ready and protected if it does come early - it won’t catch you off guard, but you’re not having to use single-use plastic disposable panty liners or spending the days worrying if you’ve started.
You can also safely sleep in period underwear in case you’re expecting your period may arrive during the night; then there’s no worry of stained sheets or undies.
This article is meant for informative purposes and is not for use as diagnosis. If you’re concerned about a medical condition, please consult your doctor or a health care provider
https://journals.lww.com/epidem/Fulltext/2011/05000/Rotating_Shift_Work_and_Menstrual_Cycle.8.aspx
https://www.healthline.com/health/birth-control-iud
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178699/
https://www.womenshealth.gov/a-z-topics/thyroid-disease
https://www.healthline.com/health/womens-health/early-period#_noHeaderPrefixedContent
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At Rosaseven we want to take the taboo and the stress out of periods entirely for everyone, including teen periods.
Teenagers have enough to worry about without the added hormonal and menstrual stress that comes around periods. From getting their first period, to navigating carrying protection on the right days & changing pads at school, along with the fun hormonal changes that come with it.
Rosaseven period underwear are perfect for teens as they are so simple. You put them on in the morning as you would with everyday underwear, wear them all day, and the swap them out before bed for a fresh pair. Then just rinse them and put them in the wash.
The moisture wicking and naturally breathable benefits of the TENCEL Lyocell fabric make them even better for an entire day at school & even gym classes, keeping the intimate area fresh and dry.
No more worrying about the potential leaks, stains or carrying around the tampons and pads in your school bag.
It couldn’t be easier. Wear a light pair on the days you’re expecting your period, so you’re not caught off guard and then you’re set through your cycle with the different styles & flows with Rosaseven Lingerie. You’ll barely even notice you’re on your period.
We are all working towards the day that periods are no longer something to feel ashamed of, and the day that periods are considered a normal bodily function that happens to approx. 52% of the world’s population.
Parents and carers play an important role in period education and understanding, to make the menstruating teenagers feel at ease, comfortable and unashamed of their periods. Other children & educators at school also have a big role to play in not exaggerating any taboos or embarrassment around periods, hormones & menstruation. Educating young boys accurately and fully on periods is a key part of reducing embarrassment & teasing directed at young menstruators.
Conversations can feel awkward, however it can be best to explain periods as if there were nothing more natural, because guess what? There isn’t.
Environmentally friendly & sustainable swaps are even more important than ever, especially for younger generations. Commercial disposable tampons & pads are full of plastics, chemicals and single use wrappers, all of which go straight to landfills and waste streams, they then do not decompose for about 500 years.
Rosaseven period undies are an amazing zero-waste alternative. The TENCEL Lyocell fibres are derived from sustainably sourced trees & produced in a sustainable closed loop water system without any harmful chemicals, then combined with Organic cotton. They’re completely free of chemicals keeping anything nasty and harmful away from your most intimate area.
In addition, being washable & reusable time & time again drastically reduces the number of disposable products going to landfills & waste streams
As well as using Rosaseven Lingerie reusable period underwear for teenagers, there are also some other ways you can make the period process a little easier and more manageable for them.
At the beginning, normal cycle lengths in teenagers can be anything from 21-45 days; a period can last anything from 2-7 days and may fluctuate each period. It's common, especially in the first 2 years after a girl starts getting her period, to skip periods or to have irregular periods. Illness, rapid weight change, or stress can also make things more unpredictable. That's because the part of the brain that regulates periods is influenced by events like these.
Learning to track their cycle on a calendar or a smartphone app can help to learn the ebbs and flows of a cycle and can begin to predict when their periods may be coming, taking some of the stress and worry out of periods and any unpredictability around them.
Talking about periods before they start is important and can also take any guess work out of it, making sure they know what a period is and how often periods come. How much blood and fluid will come out and how many days the bleeding is likely to last. Explaining whether periods hurt and why they hurt can also be reassuring when they start. By having open communication with young menstruators, the taboo and shame is lessened and over time we can continue to normalize menstruation even more.
Wearing light flow period underwear in those days just before the period is expected can help to also ease any stress of being prepared or being caught off-guard if it comes early.
All of the Rosaseven period underwear styles are great for teenagers, from light, moderate, heavy & overnight flow levels. The styles are soft and comfortable, breathable to keep their intimate areas fresh and dry, feeling nice and discreet, instead of wearing pads that feel bulky, ‘sweaty’ and must be changed regularly.
Our favourites for teens are the BRIGITTE bikini style in moderate, YVONNE high-rise style in heavy and the COLETTE cheeky style in light, and the YVONETTE high-rise for the overnight peace of mind.
https://raisingchildren.net.au/pre-teens/development/periods-hygiene/periods
https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=av2813
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Your body releases a nice dose of Endorphins and oxytocin during sex, and these feel-good hormones activate pleasure centres in the brain that create feelings of intimacy and relaxation and help stave off anxiety and depression.
Research from the University of the West of Scotland reveals that people who had intercourse at least once over two weeks were better able to manage stressful situations such as public speaking
You don't have to climax to feel the effects, but you'll get the biggest surge of soothing hormones if you have an orgasm.
The surge in hormones during sexual intercourse that lead to the reduced stress and anxiety can also aid in lowering blood pressure and keeping your heart healthy!
During sex your body releases oxytocin, also called the “love” or “intimacy” hormone, and endorphins during an orgasm. The combination of these hormones can act as sedation.
Plus, during orgasm, the hormone prolactin is released. "Prolactin levels are naturally higher when we sleep, which suggests a strong relationship between the two. However, highly active sex can make you feel more energized than sleepy. Now we don’t want it to be boring between the sheets to actually put you to sleep, but if you want to drift off easily after climax then make sure you go with a more of a calmer, slower session.
Yes, pain relief. The surge of hormones released after an orgasm can help ease any annoying ache, whether it's a strained back or a pounding head. A study conducted at the Headache Clinic at Southern Illinois University found that half of female migraine sufferers reported relief after climaxing. They found that the endorphins that are released during an orgasm closely resemble morphine, and they effectively relieve pain. And if you’re single or currently flying solo, you don’t have to lose out on the beneficial pain relief, you can self-medicate by treating yourself with some solo sex. As long as you hit your orgasm peak, masturbating will have the same soothing pain relief effect.
There's nothing sexy about sneezing, coughing, or that red runny-nose. But getting down to it on a regular basis (1 – 2 times per week) can improve your immune system and help you avoid coming down with the sniffles. People who have regular sex were found to have higher levels of an antibody called immunoglobulin A (IgA), according to researchers at Wilkes University in Pennsylvania. These antibodies help combat diseases and keep the body safe from colds and flu.
Regular sex promotes the release of hormones, including testosterone and oestrogen, which can keep the body looking young and vital; oestrogen has also been shown to promote soft skin and shiny hair,
In a study conducted at the Royal Edinburgh Hospital in Scotland, a panel of judges viewed participants through a one-way mirror and guessed their ages. Those who were enjoying regular sex with a steady partner, approx. four times a week, on average, were perceived to be 7 to 12 years younger than their actual age.
So, if your moisturizer isn’t giving you the glow you want, try adding regular sex into your skin-care regime
When a woman orgasms, her uterus contracts and, in the process, rids the body of cramp-causing compounds. The increased number of uterine contractions can also help expel blood and tissue more quickly, helping to end your period faster,
Sex during your period may not sound too appealing, but don't deprive yourself if you’re just worried about any mess. Just lay down a dark-coloured towel and stick to the classic missionary position. When you're lying down, your flow tends to be lighter, says WH advisor Michelle Callahan, Ph.D
Wearing Rosaseven Period underwear before and after sex on your period makes it easy, clean & comfy for before and after when you’re menstruating.
To read more about sex on your period, take a few mins to read our previous article on Sex, Libido & menstruating.
Sex counts as cardio! A sex session can burn anywhere from 85 to 250 calories, depending on the length of the session (obviously a quickie will be less strenuous than an all-nighter). Cardiologists actually consider sexual activity comparable to a modest workout on a treadmill, according to a study published in The American Journal of Cardiology.
Not only is the cardio good for your heart and fitness, but you'll also squeeze in some sculpting: your abs and the muscles in your back, butt, and thighs get a good workout as you thrust during sex. So it looks like you have a pretty good reason to stay in bed a little longer on a Sunday morning and work up a sweat in bed.
We all know that good sex is a workout for your pelvic floor muscles. When a women orgasms it causes contractions and tightening in the pelvic floor muscles which in-turn strengthens them. A strong pelvic floor is important for avoiding incontinence, something that will affect about 30% of women at some point in their lives. So keeping the orgasm contractions up will benefit your body now and later in life! Rosaseven period underwear is made for more than just menstruating. It’s great for any small leaks and drips if you are experiencing incontinence.
You can also check out our previous article on bladder leaks: BLADDER LEAKAGE TABOO
If you’re single & between partners, or taking a longer break from the dating game, having some solo sex can be good for you in many ways too.
Having sex alone through masturbation won't stimulate the release of as much oxytocin or other mood-boosting hormones as having sex with a partner. Which means a little less benefit when it comes to the boost in self-esteem and reducing depression symptoms. However, women without partners can still enjoy physiological benefits like pain reduction, better sleep and lower blood pressure, and these benefits themselves can also aid in lowered anxiety. Solo sex can also help improve self-esteem in a different way than with a partner. So if you’re without a partner the benefits are still there to be had, along with the pleasure that comes from a solo orgasm.
https://www.healthline.com/health/healthy-sex-health-benefits#in-men-and-women
https://www.womenshealthmag.com/health/a19982263/health-benefits-of-sex/
https://www.ohsu.edu/womens-health/benefits-healthy-sex-life
https://www.webmd.com/sex-relationships/guide/sex-and-health#1
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For centuries, people have wondered whether the menstrual cycle was linked to the phases of the moon.
It’s easy to see where the idea came from. For starters, the average menstrual cycle lasts for about 28-29 days, the same as the lunar cycle.
We know that the moon controls the globe’s tides, so it isn’t so far-fetched to imagine that the moon might influence the internal tides of the menstrual cycle. While many scientific studies rebuke the hypothesis, the general public remains fascinated by the idea that menstruation and the moon may be linked.
One of the first people to comment towards a link between menstrual cycles and the moon was actually Charles Darwin. He observed the link between the length of the menstrual cycle and that of the lunar cycle and the regulation of the tides.
However, since then there have been numerous studies to investigate and determine whether this link is fact or fabrication.
A study in 1986 claimed that there was a link. After testing 826 women, the researchers found that 28.3 percent of women began their periods “around the new moon.” Another study in 1987 supported this study’s findings.
However, a 2019 study by the period tracking app Clue used data from 1.5 million users and found that there was no discernible link between the moon and natural menstruation.
So there you have it, despite the wonderings of the modern world and the fascination with the lunar cycle, our menstrual cycle is not connected!
The specific origin of this is unknown, however some cultures dating far back believe that women’s menstruation is impure and unholy, and if a women watered or touched them while menstruating, they would lose their sacred value.
A Viennese scientist Bela Schick believed in the 1920s that women released a substance he called ‘menotoxins’ which destroyed plants and stopped dough rising and beer fermenting…! There are many historical references to this, however, through a lot of research, we’re unsure quite where this one started, and it’s safe to say that it is definitely not true.
Plants don’t care or discriminate against who is caring for them or touching them. It won’t cause a leaf to turn brown or for the plant to die.
In-fact, if anything period blood has been shown to help plants to grow when integrated as a fertilizing treatment, so if anything, our menstruation can cause plants to thrive, not die!
A misconception that has been generated and passed on, however the truth is: No, Period blood doesn’t smell bad, and there’s nothing dirty, nasty or toxic about it.
No one can ‘smell’ that you’re on your period. This could only ever happen if you potentially had an additional vaginal infection at the same time which was causing a much stronger odour, or if you hadn’t changed you period pad for a long time.
The blood and fluid you lose during your period isn’t just blood, it’s a mix of bacteria, vaginal mucus and uterine wall lining, it does have a scent of its own and that is extremely normal, and only you can smell it when its ‘up-close’. There’s certainly nothing dirty or ‘smelly’ or wrong with menstrual blood.
If you are wearing disposable pads for a long period of time, the plastic content and the bacteria from your menstrual blood can make for an increased smell. Natural breathable Rosaseven period underwear is naturally antimicrobial and moisture wicking, so the bacteria can’t develop or grow once its absorbed which will inhibit any smell or odour from building, as opposed to the plastic ‘moist’ breeding ground you can get in plastic disposable pads.
However, if your menstrual blood has a strong or potent bad odour then it could be a sign of an underlying vaginal infection and you should seek treatment immediately for this.
Alot of people do wonder - Can you get pregnant on your period? And the answer is YES, you can! It is harder to get pregnant on your period, so if you’re trying to conceive it’s not your ideal window; however the tail-end of your period can be close to your ovulation or even overlap in some people, and sperm can survive for several days inside your body so could fertilise an egg once it’s released.
Sex on your period can have added benefits to your period symptoms as well as your overall mood, feelings and even cramps. So, you don’t need to be put off if both you and your partner are comfortable, however, if you do have sex on your period, make sure you’re careful if you’re not trying to conceive – just in case!
You can continue reading our additional articles on related topics:
How your body changes during pregnancy
&
What Does the colour & texture of vaginal discharge mean?
SOURCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7381001/
https://pubmed.ncbi.nlm.nih.gov/23889481/
https://www.science.org/doi/10.1126/sciadv.abe1358?intcmp=trendmd-adv
https://www.refinery29.com/en-ca/2018/11/217193/period-blood-smell
https://www.healthline.com/health/why-does-my-period-smell#rotten-smell
https://nuawoman.com/blog/myth-women-should-not-water-plants-during-their-periods/
https://www.jstor.org/stable/41463960
https://helloclue.com/articles/cycle-a-z/myth-moon-phases-menstruation
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So, we’ll start with the colours it can be, and what they can indicate in terms of your health, diet and time of your cycle:
Most ordinary healthy vaginal discharge is clear or whitish. It may be slippery or have the consistency of egg whites. A person is likely to experience more clear, slippery discharge just before ovulation, during sexual arousal, and during pregnancy.
White can also include cream or light yellow. If a person has no other symptoms, white discharge is most likely a sign of healthy lubrication in a healthy vaginal ecosystem. However, if the white discharge has a thicker, clumpier consistency like cottage cheese or is accompanied by a strong foul odour, it can indicate an infection. If this occurs an individual should see a doctor.
If the discharge has a very slight yellow hue, it may not indicate a problem. Especially if the hue only coincides with a change in diet or dietary supplements.
Discharge that is a darker shade of yellow, yellowish-green, or green usually signals a bacterial or sexually transmitted infection. See a doctor promptly if vaginal discharge is darker yellow, thick or clumpy, or it has a foul odour. There is one STD that makes a major mark in your undies: Trichomoniasis is characterised by “frothy green and yellow” discharge, according to health care professionals. And “frothy” is never a word you want to be associated with your genitals so it’s always necessary to keep up with your sexual health
Discharge can be light or a deeper pink. It usually means it contains a little bit of blood. Pink discharge most commonly occurs with spotting before a period. However, it can also be a sign of implantation bleeding in early pregnancy. Some people experience a little bit of spotting after ovulation, which can also cause pink discharge.
The shade of red can vary from bright to a dark rust colour. Red discharge is most commonly the result of bleeding during a period and towards the end of a period. Menstrual bleeding happens around every 28 days, though it can range between 21 and 35 days.
Gray vaginal discharge is not healthy, and it can be a symptom of a common bacterial infection called bacterial vaginosis (BV). BV usually causes other vaginal symptoms as well, including itching, irritation, a strong odour, redness around the vulva or vaginal opening. Anyone with gray discharge should promptly see a doctor.
Consistency often goes alongside the different colours vaginal discharge can be, however the consistency can mean additional things on its own.
Some women may notice less or thicker than usual vaginal discharge when they are dehydrated, just like you may notice less, and more concentrated urine when you are dehydrated, so it’s always something to consider your habits when taking a look, incase there are other factors affecting your body.
Thick white discharge is common at the beginning and end of your cycle. Normal white discharge is not accompanied by any vaginal itching or odor. If there is itching along with it, then the thick white discharge & itching may indicate a yeast infection.
When discharge is clear and stretchy in its consistency this usually means that you are ovulating and is referred to as the ‘Fertile mucous’
When vaginal discharge is clear and watery, it’s a healthy vagina just going about its business. It can often occur after exercising heavily
Cottage cheese is not what you want when we’re talking about vaginal discharge, but it is accurate. If you notice that consistency, especially when its yellow or greenish and is also accompanied by a foul odour then it could be an infection and its best to get it checked out asap.
Thicker consistency & a brown colour is less to be alarmed of, especially if its right after your period as your body is cleaning out your vagina and any blood that’s left behind, older blood can look brown, and the older blood deposits can make it thicker.
As much as we can reinforce that discharge is completely normal and healthy, it can still make some women feel uncomfortable. Some women choose to use disposable sanitary protection even outside of the period to absorb their discharge, which isn’t such a great solution every day of the month for the natural bio-system of the vagina or for the planet. The plastic content of disposable sanitary liners can cause overheating or additional moistness in the vaginal area, which can cause further issues. The heavy absorbency of sanitary liners and tampons can be too absorbent just for discharge, leading to vaginal dryness and creating a predisposition to thrush. The chemicals found in disposable liners and sanitary protection are also not good for the most intimate and delicate area of our bodies.
Natural TENCEL Lyocell, organic and sustainable Rosaseven period lingerie is a great solution for dealing with vaginal discharge when it becomes a little heavy. The moisture of the discharge is wicked away leaving your body free to breathe as normal, allowing your vagina to go about its normal routine of keeping the unique eco-system in balance.
You can read more about Vaginal Discharge and what it does in our previous blog article UNDERSTANDING VAGINAL DISCHARGE
https://www.cdc.gov/std/trichomonas/stdfact-trichomoniasis.htm
https://www.thehealthy.com/sex/stds/vaginal-discharge/
https://www.medicalnewstoday.com/articles/322232
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Simply put, this is called bleaching, and it's completely normal. In fact, if you noticed discoloured patches on your panties and thought something was wrong with you, then you can relax because it is actually a good sign.
A bleached patch in your underwear means that your vagina is healthy. A healthy vagina has a natural pH value between 3.5 and 4.5, which means it is largely acidic, especially if your vagina is lower on the acidity scale, the acidity can then bleach natural fibres over time being exposed to the vaginal discharge.
As I said, a healthy vagina is acidic. Over the course of your monthly cycle your vagina can produce large amounts of discharge, this is part of its healthy self-cleaning cycle. Sometimes, the pH levels can fluctuate because of a range of factors, including your hormones, sex life as well as your periods.
The pH scale is from 0 to 14 or 1 to 14, depending on your source. Either way, pure tap water falls in the middle at 7. Anything with a pH below 7 is acidic, including lemon juice (pH of 2), black coffee (pH of 5), urine (pH of 6), and...vaginal discharge!
The vagina has good bacteria called lactobacilli which keep your vagina healthy by maintaining these optimum acidity levels and preventing bad bacteria from developing or growing, causing infection. This discharge generally increases when you ovulate, which you may notice during your cycle, as well as during pregnancy. When this discharge is exposed to the air, it can cause this bleaching affect and produce a yellow or orange colour stain on your underwear due to oxidation.
Remember that the vagina produces approximately 4ml of discharge every day, and that’s a healthy amount. It is part of your vagina’s self-cleaning process!
If you feel that there’s more, and an excessive amount of discharge is being produced, then make sure to consult your doctor or gynaecologist.
It’s also completely normal if your underwear isn’t bleaching. There’s no need to worry if you’ve never spotted this colour change. The natural acidity of a healthy vagina can range from pH 3.5 to 4.5. If your vaginal discharge is closer to the 3.8 end of the scale, you’re more likely to see the bleaching occurring. However, if you’re closer to the 4.5, then it’s possible you won’t notice any bleaching, or if you do it’ll be after you’ve had a pair of undies for a few years!
Everyone’s vaginas are different, just because it’s not doing the same as everyone else’s, there’s no need to panic. However, if you feel something isn’t quite right, always check with a health care professional.
Great question. The more natural the fibres are the easier it is for them to bleach. Like Rosaseven period underwear, which is made entirely from natural fibres, the acidity in your discharge can bleach the fibres more easily, as opposed to the synthetic fibres of some underwear & period underwear brands, which don’t bleach easily or at all depending on the fibre content.
Bleaching is also more likely to be noticeable on your darker underwear than your lighter pairs which may still be bleaching; it’s just not as easy to spot.
Now, whilst remembering that the bleaching that can happen is completely normal and healthy, it’s understandable that we may not want our underwear to stain this way, especially on those darker colours.
If you notice that you are producing more discharge around certain times of the month, you could try wearing period underwear at that time. This absorbs the discharge more than your regular lingerie and is more comfortable for you anyway, as well as then keeping your fancy panties less in contact with your heavier days of discharge.
Equally you can also rinse your underwear right after wearing it before it goes in the wash, removing most of the discharge; because if after you’ve taken them off, they sit in your laundry basket until your next load, then it’s more likely to develop the bleaching stains due to oxidation.
You are not alone in wondering this, as more information is becoming available, and people are starting to talk more openly about the vagina and anatomy, it appears it's a gap in people's education that needs correcting. Women of all ages are either seeing it for the first time as their discharge is changing through their reproductive years or having worn synthetic underwear for many years, they’re now seeing bleaching on natural fibre underwear for the first time.
"In a world where vaginas aren't talked about much, it's no surprise nobody passes on this information in school or at home, because many educators, parents and even healthcare professionals don't know these facts either," Zoe Williams of the Vagina Museum said.
"The gynaecological anatomy is overlooked regularly, in research as much as society. For example, the first detailed anatomical study of the internal clitoris – an organ which is 10cm long! – wasn't published until 1998. People at all levels don't talk about vaginas and vulvas, due to a climate of shame and stigma. This means people can't gain a full understanding of their own anatomy and allows myths and misconceptions to flourish."
So, now that you do know that it’s completely normal and a sign of a good & healthy vagina, you don’t need to worry, and we can keep on talking about our bodies and further educating generations to come.
You can also read more about vaginal discharge on our other blog article.
https://www.self.com/story/discharge-underwear-bleaching
https://www.fda.gov/medical-devices/home-use-tests/vaginal-ph
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As cycling people, our bodies are always in hormonal flux. It’s not just the monthly cycle, but the daily, weekly and larger transitional changes. Expecting ourselves to think, perform, look and feel the same every day is only setting us up for a lifetime of frustration and discomfort. It is always my goal with patients to inform and encourage a relationship, with our bodies and hormones, that allows us to be compassionate, understanding, and caring. Physiological hormonal changes can be challenging in the best of times, the addition of hormonal imbalances that are often unexplained and under validated, can have huge impacts on your day-to-day quality of life.
With an average of 450 menstrual cycles in a lifetime[i], that’s approximately 2250 days of bleeding, we need to do everything we can to ease unnecessary suffering. Symptoms such as severe cramping (dysmenorrhea), heavy bleeding (menorrhagia), extreme mood changes, acne, hormonal migraines, painful fibrocystic breasts, to name a few, are often dismissed as being normal. Just because something is common, does not mean it is normal. Let’s work together to educate, empower, and dig a little bit deeper towards finding the root cause of hormonal imbalances.
Naturopathic doctors have often referred to the menstrual cycle as the fifth vital sign; after blood pressure, heart rate, respiratory rate and temperature. Meaning, our menstrual cycle gives us great insight into our overall health. How are we sleeping? How are we managing stress? How are we eating? What are our exercise levels (too little or too much)? How are our individual health conditions impacting us? Let’s take a look at the menstrual cycle, our main hormones, the incredible physiological roles they play, and see how the liver and gut can help or hinder hormonal imbalances. By understanding the root of these hormonal imbalances, I hope this creates a foundation of love and acceptance of the menstruating form and all the strength and power that comes with it.
https://www.britannica.com/science/menstrual-cycle#/media/1/375292/48183
First, let’s breakdown what is happening in each phase of the menstrual cycle. Take a look at the pituitary (FSH and LH) and ovarian (estrogen and progesterone) hormones in the middle of the above graph, which represents the average 28 day cycle. The follicular phase, includes menses, and starts on day 1 of bleeding (not spotting), continuing until ovulation. You can see that hormones are relatively low during most of this phase, which is often a time when hormonal symptoms subside and energy levels are on the rise.
Estrogen is the main hormone of the follicular phase, helping to build the endometrial lining and develop the follicle, which will eventually release the egg. Okay, it’s not quite that simple, so please bear with me for a bit of biochemistry. There are two types of cells in the ovaries: theca and granulosa cells. The luteinizing hormone (LH), from the anterior pituitary gland (in the brain), stimulates theca cells, by activating an enzyme, to produce progesterone and androstenedione. Androstenedione continues on to the nearby granulosa cells, where the follicular stimulating hormone (FSH) (also from the brain), comes in and tells these cells to covert the recently produced androstenedione to testosterone and then 17-beta-estradiol. The famous (or infamous) aromatase enzyme is responsible for this very important conversion. The resulting progesterone and 17-beta-estradiol, will then fluctuate in levels based on where you are in your cyclei.
Ovulation happens midcycle, approximately day 14 in a 28 day cycle, when 17-beta-estradiol is at its highest, and the pituitary gland releases maximum amounts of LH and FSH. This rise is referred to as the LH surge, which stimulates the follicle that estrogen just worked so hard to develop, to release an egg. Once the egg is released, estrogen levels begin to fall and LH and the corpus luteum, which is an ovarian structure where the follicle ruptures, take over the role of producing progesterone. Progesterone, is now the main character of the luteal phase, helping to prepare the endometrial lining for potential egg implantation. This is a high hormone phase, as hormones will rise and then begin to fall to signal the lack of implantation and tell the body to shed the lining and start the whole process over again.
Please pause for a moment and acknowledge how much work your body is doing EVERYDAY for a chance of reproducing. Picture yourself going about your day and these little worker bees in your body are in constant communication and creation. The complexity and capacity of the menstruating form is truly incredible! The hormones also do so much more than reproduction, so let’s get to know them a little bit better.
https://dutchtest.com/wp-content/uploads/2017/10/Steroid-Pathways-Chart-Ref051021.pdf
First of all, by taking a look at the network of steroid hormones in our bodies (both sex and stress hormones), you can see that estrogen (estradiol being 1 of 3 estrogens), progesterone, and testosterone, get a lot of credit but there are many more intermediaries and metabolites involved. The interconnection of the stress hormones, mainly cortisol, and the sex hormones is important to note and helps us understand the hormonal impact of physiological stress. Also, please note, cholesterol is the building block for all of these hormones, so giving your body the proper resources is the first step to preventing imbalances!
Estrogen gets a bad reputation for being the cause of many of our unpleasant hormonal symptoms and conditions. Estrone (E1), estradiol (E2) and estriol (E3) all have specific functions and the ratios and metabolism of these will impact hormonal symptoms. Estradiol is the most important for the menstrual cycle and the amounts of all 3 is an important indicator of estrogen health. Beyond reproduction, estrogens have a plethora of additional functions. They play a role in blood sugar maintenance, control cholesterol levels, assist in the production of neurotransmitters and other hormones (serotonin and melatonin), are needed for proper bone development, support skin and hair health, and are needed to maintain urinary tract and vaginal tone[ii]. We often focus on avoiding too much estrogen, however, the balance and forms are crucial, because without it all of the above would be jeopardized. Therefore, both high and low estrogen levels can be linked to common hormonal symptoms and gynecological conditions[iii]. Estrogen specific conditions include: uterine fibroids, endometriosis, uterine and breast cancers. Symptoms of higher or unopposed estrogen (normal estrogen but low progesterone) include breast tenderness, swelling, heavy bleeding, and severe crampingii.
As discussed above, progesterone is most well-known for its role in preparing the body for implantation and pregnancy. It also has a role in maintaining libido and is known to be neuroprotective, with an increasing number of studies on Alzheimer’s protectioniv. When mood changes happen pre-menses, such as depression, anxiety, and irritability, it may be due to decreasing progesterone levels; therefore, if levels are low, these symptoms may exacerbated[iv]. If cycles are longer than 35 days, it is likely that ovulation did not occur. Remember, you can still have a period without ovulating, so looking for signs of ovulation is important. If there was an anovulatory cycle, not only are there fertility concerns, but there will likely be a progesterone deficiency, as the corpus luteum is a main source of progesterone in the luteal phase of the cycle. There are many reasons for anovulation, it is crucial to find the root cause. Progesterone is also needed to help balance out estrogen levels, so estrogen can do all it’s important roles without wreaking havoc elsewhere!
Testosterone and androgens are our male sex hormones, which everyone has, just in varying amounts. As previously mentioned, when we lack certain enzymes, we can’t convert testosterone into estradiol and therefore will have more testosterone and potentially convert that into DHT. When these hormones are higher we can have male pattern hair growth, acne, potentially lack ovulation and therefore increase the risk of developing ovarian cysts.
The metabolism and excretion of hormones is also very crucial, as they can get reabsorbed through the digestive tract and can end up recirculating. Therefore, a healthy liver and gut are very important with any underlying hormonal imbalances.
Both the liver and the digestive system are crucial in helping to maintain healthy hormones, as they both play a role in metabolism and excretion. The liver is involved with 80-90% of hormones in the body. Specifically, 50% of estrogens get metabolized in the liverii. The liver helps to inactivate them by attaching glucuronic acid to the estrogens, excretes the metabolites into the bile, which gets transported into your small intestine and ready for departureiii.
If the liver is congested or lacking enzymes required for detoxifying or if your bowels aren’t moving daily, these estrogen metabolites will sit there, getting reabsorbed and recirculate through your blood stream, increasing unwanted estrogen levels. Our large intestine is also the home of our microbiome and certain bad bacteria secrete a molecule called beta glucuronidase that recycles estrogens rather than getting rid of it. Your liver, gut health and your microflora, have a huge role in maintaining healthy hormone levels.
Not only is our gut flora important but so is our vaginal flora, which is heavily influenced by healthy gut bacteria. It has a natural acidic pH, ranging from 3.5-4.5 and lactobacillus has a strong role in helping to maintain this pH, by producing lactic acid. Vaginitis is often due to an imbalance of healthy flora and estrogen supports lactobacillus, hence why declining estrogen levels can cause vaginitis (post-menopausal, post-partum, yeast infections prior to menses). Supporting overall digestive health and therefore your microbiome, will have positive impacts on hormonal health!
Hormones are complicated. They are heavily influenced by our overall health and they, in turn, have a huge impact on how we live. Please seek the information needed to understand your individual cycles and hormones, especially if you have a hormone related condition. Ask questions, seek testing, and incorporate a holistic approach to understand all the influencing factors. Start with the basics – liver support, optimize digestion, and stress management. Remember, just because it is common, doesn’t mean it is normal!
Happy hormones everyone,
[i] Thiyagarajan DK, Basit H, Jeanmonod R. Physiology, Menstrual Cycle. [Updated 2021 Oct 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK500020/
[ii] Romm, A. High Estrogen: What It Means and What You Can Do. Accessed on June 9, 2022. From: https://avivaromm.com/high-estrogen/
[iii] Patel S, Homaei A, Butchi Raju A, Meher B. (2018). Estrogen: The necessary evil for human health, and ways to tame it. Biomedicine & Pharmacotherapy, Volume 102, 2018, Pages 403-411, ISSN 0753-3322,
https://doi.org/10.1016/j.biopha.2018.03.078.
[iv] Taraborrelli, S. (2015). Physiology, production, and action of progesterone. Acta Obsetetricia Gynecologica Scandinavica, 94 Suppl 161, 8 -16.
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Cyclic headaches can be tricky. They’re so often in our luteal phase, during the time before our period or during the first day or two of our bleeds. More often these are actually associated with oestrogen dominance. In our cycles we have two of our main hormones, oestrogen & progesterone, they are both beautiful hormones but if they are not in balance, they can cause issues in our symptoms. So often when we're having cyclic headaches or PMS it’s because our oestrogen and progesterone is imbalanced, and we usually have more oestrogen than progesterone.
Our bodies are so amazing, they're so intelligent and so smart and with this! All of our different cells have progesterone receptors in them, every single one. Our brain cells, our lungs, our eye cells, our liver cells, our bone cells; they all have progesterone receptors. Progesterone is a really important hormone, but in our luteal phases, one or two weeks before our bleed, if we don't have adequate amounts of progesterone we have symptoms like these headaches because our body is missing this hormone. In the long-term, we need to deal with this root cause, the imbalance between the oestrogen and progesterone which is a long game!
But some of the things we can do in the short-term and in the moment of the headaches is bringing our bodies to a place of safety. Meaning, eating enough food that our bodies feel like they have plenty to runoff. Progesterone is a hormone that requires a lot of nourishment and a lot of nutrients to actually create fully, and our stress hormones steal a lot of those nutrients! So we want to make sure that our bodies are getting enough nourishment.
The basics of that, would be making sure we’re always eating breakfast, especially before coffee, which I know a lot of us don’t like doing! By starting our day with breakfast then we are starting our day with nutrients and not in a stressed-out state, if we have caffeine or coffee on an empty stomach, we’re starting our day with stress hormones.
And then from there, nourishing ourselves every few hours, because usually what happens is after that 3 to 4 hour mark our bodies get nervous & stressed as they’re needing food, releasing stress hormones and then as our stress hormones are being released it is then impacting our progesterone production, so our stress hormones also affect all the things in our bodies, so that's some of the basis of just trying to make sure progesterone gets enough nutrients in our bodies!
In the short-term moment, make sure you're drinking some kind of water with minerals inside of it, not just plain water. Something with minerals and electrolytes, like lemon water with some sea salt, just to make sure our cells are able to use the water and hydration that we’re bringing in, which also works great as a prevention to those headaches if you know you are prone to getting them.
You can also implement electrolytes into your hydration, and there's a brand called LMNT, they have nice, good quality little packs of electrolytes that would be something you can implement into your water as well. And then the other things are making sure that you are eating regularly and balancing your blood sugar, so no big rises and falls. Make sure you are eating every few hours and always combining a protein and a carb together, those are good ways to prevent the cause and help long-term.
As women or people with cyclic bodies & have a menstrual cycle, our nervous systems are so intelligent and they are more sensitive to stressors.
‘Am I safe and have enough nourishment’, and this can lead to having heightened emotions in our cycle or in life in general.
Because we are more sensitive in our emotions in general, nutrition and eating enough food is such a game changer. When we don't eat breakfast or we fast or we're not eating enough, our bodies are really stressed out and so a way to help manage some of that anxiety and emotion really is to make sure you're eating enough food.
Giving your body enough food can really reduce anxiousness within the body. There are other triggers to anxiety throughout the body, however giving your body the foundation of enough food & nourishment can really help.
However, sometimes there are certain foods that we may feel like eating in the moment but may actually trigger a negative result and heighten the ups and downs of anxiety.
So often anxiety and having a blood sugar crash can feel very similar. When we’re crashing, we’re getting a little panicky, maybe even hangry, and we’re reaching for those treats and sweets in those moments.
When we eat, our stress hormones are reduced, so our bodies are smart and are saying ‘OK I want food now’ to reduce our stress hormones. However, often in those times we do end up craving some of the things that are more of a quick fuel-fix, like the sweets and chocolates, but in the long term they will make us crash afterwards and then make us more anxious as we go on through our day. We're going to have that peak with the sugar, but then a bigger crash afterwards!
If you’re feeling that desire to eat something that's quick or that’s sweet, that's OK, but make sure that you balance it with some protein also on the side. When you're eating consistently every few hours, as far as this is possible, this will help lessen that crash and anxious feeling overtime so that our stress hormones aren’t running the show
There are the three main macro-nutrients: protein, carbs and fat. Getting a good amount of each of those is really important. But if we’re going to go deeper into specifics, magnesium is beautiful for our bodies, and it is an anti-stress mineral so can help with the anxious feelings and heightened emotions.
If you’re in your luteal phase, the time before your bleed and you’re struggling with sleep, or with heightened emotions, magnesium can be great to help with that too.
There’s a lot of options, there’s magnesium oil, bath salts & supplements. Everyone needs to make sure it’s right for them, each individual’s body is different, however, it’s a very common supplement, that’s generally very safe. It can also really help with menstrual cramping and pain around our periods.
Equally, getting outside letting the sunlight touch your skin and your eyes and allowing our circadian rhythm to reset and work with nature can really help. Getting the vitamin D that’s really easy for our bodies to make and use from the sun is really helpful.
Additionally, food wise to help with all of this, dandelion tea is super lovely, especially when we're trying to help our body deal with the balance between the oestrogen and the progesterone. It can help our bodies detoxify and move out that excess oestrogen. It also supports our liver function and our kidneys, It's a really great option, especially again in our luteal phase when we’re trying to help our progesterone have a fighting chance.
Vitamin C is also great for the body, especially in a whole food version. There's a powder called camu camu berry powder, you can get it from health food stores and you can get it from www.well.ca It can help to break down the stress hormones in your body which is huge, it also supports progesterone production and that helps with all of the PMS and cyclic headaches and sore tender breasts & all of those symptoms. You can add it to your smoothies, your breakfast yoghurt or in your tea.
I do think it has been an important thing for women to have access to, of course and every woman and cyclic person has the right to make that decision if it's right for them in their life.
That said, we have our periods for a reason and our menstrual cycle doesn't just determine our reproductive health, it determines our entire body health.
We have those hormone receptors in every single part of our body and so when you're on hormonal contraception there are side effects and again for some people the benefits out-weigh the side effects.
However, those side effects impact our gut function, they impact our thyroid and metabolic function, and they deplete nutrients from our bodies that are necessary for our hormonal and fertile health, for our neurotransmitter and our nervous system health. So as women and those of us who bleed we need this cycle for our on-going overall health and our mood.
So, if you can, learn your cycle, learn when your fertile window is and work with your cycle instead to prevent pregnancy. With hormonal contraceptives there is a smaller chance of getting pregnant, but you can still get pregnant if you’re not knowing your body.
The best thing we can do is learn our cycles and learn our bodies and learn our female power and we can advocate for ourselves, while taking care of our overall health. You can track your temperature and your cycle and once you learn, it is very accurate if you know how to do it and once you do, it’s a superpower!
Some women have a more consistent cycle and is easier to track, however if you can work with your cycle, it is really powerful. To figure out how your body works and how all of it balances together – that’s power!
The hard part is when we’re using contraceptives to fix our cycles, often to eliminate cramping or mood instability. It's often just a band aid and can help for symptom management, but it’s not dealing with the root cause and when you come off the contraceptives the problems are still there and can be worse.
Thank you, Carly, it’s been great to chat with you & this is all amazing information to have and understand, and be able to work with our bodies and our cycles more and more!
For more reading about your cycle & hormones you can also check out our additional blog posts on What causes PMS? & What to eat during your period?
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Bladder leakage affects 1 in 4 women! Yes, 1 in 4. And it affects twice as many women as men! It’s time we started deciphering the condition and challenging the stigma around something that is certainly not shameful, and doesn’t just affect children and the elderly! So, let’s talk about it!
Urinary incontinence, as it’s known in the medical world, is not a disease. It is most often the symptom of a number of different conditions. There are 3 different types of urinary incontinence that can affect both men and women.
Stress Urinary Incontinence (SUI) – This is more common to women, and unlikely to be found in men. It occurs when the pelvic floor muscles have stretched, often from having had babies. Physical activity then puts pressure on the bladder, causing the bladder to leak. Leaking may happen when skipping, jumping, exercising, walking, lifting, sneezing, running, laughing or coughing. It can be anything from as little as a few drops of urine to a tablespoon or more. There aren’t really any proven medicines to treat it as yet, however leak proof underwear is one of the best and safest ways to ensure that those sneezes, giggles or regular exercise aren’t interrupted by leaks.
Overactive Bladder (OAB) – or urgency incontinence, affects more than 30% of men and 40% of women. OAB causes your brain to tell your bladder to empty, even when it isn’t full. Alternatively it is caused by the bladder muscles being too active. They contract to pass urine before your bladder is full. This causes the ‘urge’ to urinate. Many things can cause this type of incontinence, however it can be affected by diet, and more often occurs in men with prostate problems and women after menopause. This type of incontinence can also be stimulated by types of urinary tract infections.
There are many potential causes that can result in urinary incontinence, some are mild and treatable and some can be a symptom or something more serious, so it is always worth speaking to a health care professional if you develop urinary incontinence, as they can determine the cause and aid in managing it.
Aging – It’s unfortunate but inevitable. As we age the muscles surrounding our bladder weaken, causing effects of incontinence. Maintaining a strong, healthy body and muscles result in a better chance of avoiding incontinence.
Pregnancy, childbirth and menopause - are unique to women, which make us twice as likely to develop urinary incontinence than men. Bladder leakage after pregnancy occurs due to the building pressures and muscular demands of pregnancy and childbirth. The hormonal changes that occur up to and during menopause equally can cause urinary incontinence. However it doesn’t have to be permanent or an inevitable occurrence of having babies or reaching menopause. Pelvic floor exercises, a healthy strong body and muscles can all help to reduce or eliminate entirely incontinence from these causes.
You can read further about our bodies post-partum on our article here.
In addition, not all incontinence is long term. Some incontinence can come from a temporary cause that can be treated or go away on its own. Temporary incontinence can occur due to a vaginal infection, urinary tract infections (UTI) as well as certain medications, constipation and other irritations. All of these affects can result in temporary incontinence, and should be addressed quickly when it occurs to combat the issue and find a result.
You can’t prevent all cases of urinary incontinence, but there are steps you can take to reduce your risk of developing it. Living a healthy lifestyle is key, maintaining a healthy weight for your body and eating a healthy balanced diet are important for all health benefits, however they are good ways to prevent an occurrence of urinary incontinence. A regular exercise routine, keeping active and moving and ensuring those muscles are also active and strong is another key way to keep your body strong, and strong muscles reduce the risk of urinary incontinence. Try to limit your caffeine and alcohol intake. There’s nothing wrong with a morning coffee or evening glass of wine, they’re important parts of our weekly routines, however, over doing it on either caffeine or alcohol can induce urinary incontinence. And lastly, avoid smoking!
If a bladder leakage symptom is new to you, always speak to a medical professional as soon as you can to decipher what the cause can be. Finding the cause can often be the first step to managing it and sometimes eliminating it. Your doctors and health care professionals have seen it all, a leaky bladder won’t offend them and it will certainly help you to tell them and find the cause of the issue. Keeping it hidden and hoping it will go away on its own is not the best way to manage it, and could prolong any temporary causes from getting resolved.
We can combat some bladder leakages with pelvic floor exercises that can strengthen the muscles we rely on down there to keep us from running to the washroom too often.
Kegel Exercises, if you have stress incontinence, strengthening your pelvic floor muscles with Kegel exercises may help. Kegel exercises are a routine of tightening and holding the muscles in your pelvic floor and then releasing, and repeating numerous times, to help make the muscles under the uterus, bladder, and bowel stronger.
Talk to your doctor or nurse before doing them as they don’t always apply to and help all urinary symptoms and causes.
You can also try to help control overactive bladder, or urge incontinence by going to the bathroom at set times, and urinate each time even if you don’t have to go. Then by gradually increasing the amount of time between visits, your bladder learns to hold more before signalling it needs to go again.
Regardless of the cause, sometimes we are going to need to manage the leaks for a while, even if it is a temporary cause or if it’s a more permanent part of our bodies. We’re not always bathroom adjacent and we definitely don’t want to avoid the laughs and giggles of life due to fear of drips and leaks. There are solutions for this.
The disposable world created the unpleasant plastic diaper which sitting in at work or smuggling under the cocktail dress is your worst nightmare. The best solution for you and for the environment, is reusable, sustainable, absorbent Rosaseven underwear. Made from organic cotton and TENCEL™ Lyocell fabrics, letting your intimate body breathe as it should whilst catching those drips and leaks in an absorbent layer and waterproof outer, no-one will ever know and you are free to embrace all of life’s ups, downs & arounds without the worries of your body’s natural trickles.
https://medlineplus.gov/ency/patientinstructions/000141.htm
https://www.healthline.com/health/urinary-incontinence#prevention
https://www.womenshealth.gov/a-z-topics/urinary-incontinence
https://www.urologyhealth.org/urology-a-z/u/urinary-incontinence
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Endometriosis occurs when the endometrial lining, normally located inside the uterus grows outside the uterus. This can occur in the pelvis, peritoneum, ovaries, vagina, fallopian tubes, uterosacral ligaments, rectum, bladder, and intestines. The problem is that too often the disorder isn’t diagnosed, leaving women suffering pain that lasts years undiagnosed & unexplained!
Photo: Cristina Gareau
The endometrium lining covers the uterus walls. It thickens during the cycle to prepare the uterus for a possible pregnancy, if there is no egg fertilization during ovulation, it disintegrates and releases, this is our normal menstruations.
For women experiencing endometriosis, cells similar to endometrial lining tissue migrate and develop outside the uterus. They are called endometriosis lesions. They can form and collect in the pelvis, peritoneum, ovaries, vagina, fallopian tubes, uterosacral ligaments, rectum, bladder, and intestines.
During your period, under the influence of hormones, these fragments of mucosa will also be eliminated by bleeding, but cannot be evacuated easily like your period. This can then cause cysts in the affected areas outside the uterus, which can contribute to the pain experienced by some women.
The exact cause of endometriosis unfortunately isn’t known. There are several theories regarding the cause, although no one theory has been scientifically proven.
Retrograde menstrual flow is often the most likely cause of endometriosis. This happens when the menstrual blood tissue shed during the period flows back through the fallopian tubes into the pelvic cavity instead of leaving the body through the vagina.
Genes could play a role in causing endometriosis. If your mom or sister has endometriosis, you’re more likely to get it. Research does show that it tends to get worse from one generation to the next.
The hormone oestrogen appears to promote endometriosis. Research is looking at whether some endometriosis cases are caused by a problem with the body's hormonal system. The hormones could transform cells outside the uterus into cells similar to those lining the inside of the uterus, which are known as the endometrial cells.
It is also possible for the menstrual blood tissue to leak into the pelvic cavity through a surgical scar, such as after a caesarean delivery, (a C-section) or a hysterectomy; endometrial tissue could be picked up and moved by mistake into the scar and then pass through.
Additionally it is thought that the endometrial cells may be transported out of the uterus through the lymphatic system, and a faulty immune system may fail to find and destroy endometrial tissue growing outside of the uterus.
Education is key, despite the fact that some women won’t have any endometriosis symptoms making it incredibly hard to notice and diagnose, knowing what symptoms to be aware of is the key to diagnosis and treatment.
Depending on where the endometrial tissue is and where lesions or cysts develop, the symptoms will be different. Some women who have a minor condition can have no symptoms at all. Some women may be diagnosed by chance during a medical examination or procedure.
The most common symptom is intense pelvic pain during menstrual periods. Other symptoms can also be:
Painful periods
Cramps 1 or 2 weeks around menstruation
Heavy menstrual bleeding or bleeding between periods
Infertility & difficulty conceiving
Pain during sexual intercourse
Discomfort with bowel movements
Lower back pain that may occur at any time during your menstrual cycle
Unfortunately endometriosis doesn’t yet have a cure and it’s difficult to completely eliminate the disease. Treatments do exist to relieve symptoms or to prevent the disease from progressing to more severe stages.
At first, hormonal treatments are suggested unless trying to get pregnant. Progestogen treatments can block the menstrual cycle. Without oestrogen and periods, endometriosis lesions do not bleed and therefore no longer cause pain.
There is also an “artificial menopause cure” with injections of gonadotropin-releasing hormone (GnRH) agonists and antagonists to block the production of oestrogen which stimulates the ovaries.
That can block the production of oestrogens. This allows the lesions to gradually dry out and ultimately disappear.
Conservative surgery is typically used for people who want to get pregnant or who experience severe pain and hormonal treatments are not working. The goal of conservative surgery is to remove or destroy endometrial growths without damaging the reproductive organs.
Endometriosis is a chronic condition that’s idiopathic which means that the cause is yet to be determined and currently, it does not have a cure.
Effective treatments, such as medications, hormone therapy and surgery, can help manage the symptoms and complications like pain and fertility issues.
Period underwear is a great option for women with endometriosis. It is so much more pleasant to wear something other than a pad, and period underwear doesn’t cause pain as tampons can.
Women with endometriosis can sometimes have incredibly long periods; some can even bleed for the full 28 days. Wearing reusable period underwear versus disposable pads, when you have your period for such a long amount of time, is just a better, more economical and sustainable alternative. Feminine period underwear which looks and feels like regular underwear, can help to make the whole taboo around endometriosis far more manageable.
Rosaseven Period Underwear is made from incredibly soft, breathable natural fibres making it so much better for your body and the planet. And you’re not putting any potentially harmful chemically produced items near your super-sensitive intimate areas.
It’s important to immediately contact your doctor if you feel you might have endometriosis, to ensure an accurate diagnosis and accessing treatment based on your specific situation.
This article is intended for educational purposes only, and is not designed to diagnose, treat, prevent or cure any condition. If you are experiencing any symptoms please seek help from a qualified healthcare professional.
SOURCES
https://www.healthline.com/health/endometriosis#causes
https://www.womenshealth.gov/a-z-topics/endometriosis
https://www.webmd.com/women/endometriosis/endometriosis-causes-symptoms-treatment
https://acubalance.ca/endometriosis
https://thetomco.com/blog/endometriosis-and-the-role-of-period-underwear/
https://www.nichd.nih.gov/health/topics/endometri/conditioninfo/treatment
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So what causes the out of control rollercoaster we embark upon in the lead up to and during the early days of our periods?
The scientific experts are still not completely concrete on the causes of PMS, or why some menstruators experience it worse than others. Not so helpful when knowing the causes can help us understand what we are experiencing, and make the symptoms easier to tolerate.
However, some experts believe that cyclical changes in hormone levels are the cause. Oestrogen and progesterone fluctuate throughout the menstrual cycle to cause certain reproductive effects. During the luteal phase, which follows ovulation, our hormones peak and then rapidly decline when a conception doesn’t occur. This can lead to the anxiety, depression and irritability we sometimes feel.
A drop in oestrogen can also prompt the release of norepinephrine, which affects the release of dopamine, acetylcholine and serotonin. This can cause sleep problems, and low or depressed moods.
Plan ahead - it sounds simple, but a lot of menstruators are continually caught off guard as they don’t always recognise the correlation between their emotional and physical state, and their PMS. This can often create a feeling of helplessness and a misunderstanding which can escalate emotions even more. Learning to spot the early signs of PMS or keeping a log of the feelings that occur can help. Apps like CLUE are great for this. Monthly logging of your feelings can serve as a warning when things are due to start, giving you a heads up. It may not reduce the symptoms; however, the pre-warning and the understanding of why the world is against you can help you feel in relative control and in tune with your emotional state. It also equips you to facilitate any offsetting you can do to manage your PMS.
Take it in your stride – especially leaving any guilt aside. Gynaecologists are becoming increasingly aware that a negative and guilt ridden attitude towards your period can worsen the effects of PMS. The more self-love you have around your body, especially around your period, the more your PMS symptoms lessen and can drop away. Trying to lessen the angst towards your period, and even the emotional rollercoaster you’re feeling, helps to reduce the negative feelings and can in turn lessen the roller-coaster itself.
Be honest – talk about the fact that you’re not feeling yourself as your hormones are taking centre stage. Honesty also helps us avoid some of those situations we’ve all found ourself in, of taking our PMS out on an innocent bystander, partner or friend.
A little TLC goes along way. Accepting the mood swings are a normal part of your life and all menstruators around you, you’ll find it easier to be kind to yourself. Practise self-love: enjoy a daytime movie session, or binge your favourite show, take part in a gentle yoga session or a walk in the ever changing weather. Embrace the world around you with love for yourself instead of retreating into a grey cloud.
There are some natural remedies you can try that may help to manage some of the symptoms you’re feeling. Calcium supplements have been seen in some clinical trials to help with PMS feelings of sadness, irritability and anxiety. Natural sources of calcium include milk, yoghurt, cheese, dark leafy greens such as kale, and cereals. Some dairy-free milks have calcium additives, and you can also take a supplement of calcium as well.
Try to avoid junk foods and refined sugar cravings that can come around the time of PMS. Refined sugar, fat and salt can cause emotional havoc on your mood swings, making the whole thing even worse. You don’t have to avoid them all together; just try to balance them with a healthy portion of fruits, vegetables and complex carbs to balance your blood sugar levels and avoid any drastic drops, which can cause you to be irritable & emotional.
If you’re PMS is craving some chocolate, reach for the dark stuff! Dark chocolate is actually good for you (!!) It’s loaded with antioxidants, as well as rich in iron and magnesium. Studies have also shown that magnesium can reduce the severity of some PMS symptoms, and one 100 gram bar of 65-80% dark chocolate contains over 50% of our recommended daily intake of magnesium. You can read more about what foods to eat just before and during your period in our related article here.
Wearing your beautiful, soft and comfy Rosaseven period underwear is another way you can help yourself during your PMS and the days leading up to your period. You don’t have to worry about if your period comes early as you’ll be ready and protected; this will make you feel far better than any of the chemically produced, plastic ingredient disposable products you no longer need. A pretty and natural way of lifting your mood, and a true act of self-care that can help soften some of the PMS symptoms.
SOURCES
https://www.sciencedirect.com/science/article/pii/S1028455909602710?via%3Dihub
https://www.healthline.com/health/pms-mood-swings#finding-support
https://www.rejeanne-underwear.com/en/pocket-guide-pms/
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Ever feel like your hormones have all of the control? It’s not just your imagination -crying one minute, ecstatic the next, even sometimes off-the-walls horny. We women can sometimes be combinations of ever-rotating energy, hormones and emotions, and we may well have our menstrual cycle to thank. Despite it occurring on repeat every month, we can still feel out of control of our own bodies and minds. We still have a long way to go to understand exactly how our menstrual cycles affect our overall wellbeing, but lately, experts have been taking what we do know and using that information to our advantage. From this research it seems cycle syncing could have some answers.
The idea behind cycle syncing is to work with our body and work with our flow, not against it. If we make changes to our diet and exercise routine and change other lifestyle factors like social calendar to suit different phases of our menstrual cycle it can support our hormones highs or lows in some phases.
By doing this we are in a stronger position to achieve results that work in our favour. Improved energy, better moods, reduced period symptoms and general better body alignment, by supporting the production of hormones at different stages of our cycle and working with each phase, instead of against it.
According to a study published in the journal Archives of Gynaecology and Obstetrics, hormone fluctuations over the monthly menstrual cycle play a crucial role in our body’s responses.
They can affect our emotional status, appetite, thought processes and so much more.
If as women we can understand these shifts within our monthly hormonal flow, we can avoid becoming casualties to our hormones and in fact, begin to work with our bodily changes and maximize our hormonal power.
When it comes to scientific research, there aren’t many studies to support cycle syncing, and the studies that do exist are old or relatively weak scientifically, however, many advocates of this syncing practice have said it changed their lives.
Being on the hormonal birth control pill is not ideal for cycle-syncing, as hormonal contraceptives alter the natural hormonal patterns at work in your body, however, always see your doctor regarding anything to do with medication.
According to Alisa Vitti, an integrative nutritionist and the founder of FLOLiving.com, most mainstream diet and fitness plans are tailored to men; but they don't experience the same hormonal ups and downs that women do over the course of the month. And since hormones affect the entire body so greatly, women may not be getting everything they can out of these male-centric eating plans and workouts.
Everyone's cycle is different. Consider tracking yours first, take note of your different symptoms, food cravings, your feelings towards exercise and your general mood. After a few months, you should start to see patterns that could help you tailor your schedule and take advantage of hormone-related pros and work the ups and downs to your benefit.
So it all works based on the ebbs and flows of your hormones through each phase of your cycle. Learning your cycle is the best way to start and recognizing the shifts between each phase is the first step to being able to sync your behaviour and use your hormonal power.
Our hormones (oestrogen & progesterone) are at their lowest right now and our iron levels are dropping so it’s normal to feel low in energy, feel more reclusive and introverted and at a slower pace.
Nutrition can have some seriously positive affects here to make some improvements on those low energy feelings.
Focus on foods that are warming and ‘comfort’ - soups, stews, slow cooked meals and even curries. Anti-inflammatory foods are important to reduce cramping and bloating; try some oily fish, turmeric, ginger, cinnamon, berries and broccoli, as well as including iron rich foods such as red meat, chicken, fish and dark leafy greens to replenish our iron stores.
Add 1 tablespoon of flaxseed (freshly ground) and 1 tablespoon of pumpkin seeds daily into a smoothie or an oatmeal bowl. These seeds contain phytoestrogens which help improve the ratio of oestrogen metabolites.
(You can also check our article what to eat during your period for more insight on this topic.)
Moving your body is often important during your menstrual phase as it can help release tensions in your abdomen and ease cramping, as well as producing some much needed endorphins. However, don’t over-do it on the exercise at this time. Go with slow restoring exercise like walking, Pilates and yin yoga, or take a couple of days to rest and rejuvenate if that’s how you’re feeling.
Our hormone levels are starting to rise during this phase as our bodies are preparing to release an egg. Oestrogen, and very small amounts of testosterone, is on the rise so our energy begins to pick up and a feeling of more confidence too. Oestrogen is an anabolic hormone, which means it helps things grow, like our endometrial lining, so we are at our strongest during this phase.
It is thought that with the new beginning of a new cycle, we do our best brainstorming, creating and initiating during this phase. It’s the perfect time to set intentions, start a new project, and utilize your imagination.
Protein is really important to support the anabolic hormone, as well as cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts & cabbage, as they support detoxification of oestrogen. Foods high in vitamin E such as sweet potato, extra virgin olive oil, green leafy veg, and nuts and seeds help to nourish the growing follicles. We are also more insulin sensitive, so our bodies can tolerate more carbs and calories, particularly if there’s an increase in activity levels.
This is the time of the month to go for it if you want to build strength and gain muscle due to the extra small amount of testosterone and heightened oestrogen levels. This is a great time for heavier weights, HIIT and more intensive workouts. As you move towards the end of the follicular phase you can increase cardio workouts and push your stamina.
Your oestrogen levels are peaking right now so you should be feeling amazing! Our libido peaks around ovulation too; mother nature knew what she was doing! This also makes us feel at our best, most confident and attractive!
During ovulation, our hormones stimulate the social and verbal centres of the brain, so it may also be the time to plan a happy hour, dinner event or schedule an important presentation. This is the best time to put ourselves out there, work with others, and collaborate.
Right now your body is releasing the egg to be ready for fertilization. Some women do experience a little fluid retention around ovulation, and mild constipation. Even some cramps or nausea are not uncommon.
Hydration is key in this phase. Water and fibre are essential to reduce fluid retention. Parsley, celery and green tea can help. It can also be a benefit to avoid highly salty foods to avoid excess fluid retention. Fuelling up on vitamin B rich foods such as whole grains, meat, eggs, dairy, nuts and seeds are important to support the release of the egg.
At ovulation our oestrogen levels are at their highest and we’re full of confidence. This is a perfect time to maximize on your follicular phase workouts and peak with your most intense strength or cardio training. Your ovulation is the peak of the follicular phase, and your hormones are at their best, but it really only lasts for 24hours, so make the most of it if you can! With your energy & strength - hit the weights, HIIT, or spin classes and push for that PB!
Once ovulation is over we enter the longest phase of our cycle, the luteal phase. Our oestrogen levels plummet and progesterone is on the rise, this is the fat burning, temperature regulating, pro-gestational hormone. You’ll begin feeling relatively normal, however over the course of roughly the two weeks your mood may begin to drop and the familiar PMS symptoms begin. Starting to feel a little more introverted, sluggish and in need of some self love! This is due to the levels of oestrogen declining and with it, our serotonin levels drop.
A study found that feelings of anxiety, hostility and depression were increased in some women during the luteal phase, when oestrogen decreases and those low moods are all too familiar, so it’s more of a time for self-love and self-care routines, maybe fewer draining social engagements. Focus on solo administrative tasks, organize the kitchen cupboards, clean that messy closet, and check things off the to-do list.
We need nutrient dense, stabilizing foods during this phase. Lowering your carbohydrates and increasing some hormone supporting fats can help. Sunflower seeds and tahini are great as they contain lignin that help increase progesterone and get rid of excess oestrogen. Magnesium rich foods such as spinach, dark chocolate, avocado, banana, raspberries, salmon and tuna are also great to help alleviate PMS.
Our hormonal changes mean our metabolism actually speeds up and our calorific needs can increase by up to 16%, making our hunger levels higher, so it’s normal to crave more food. Just try to choose your favourite healthy comforting meals and snacks as hunger rises so you feel satisfied, and “bulk” out your meals with more fibrous veggies to promote feeling of fullness & satisfaction.
You can start this phase on the ride of the ovulation energy; however your energy levels will drop. If you’re still working with strength training, go for higher volume/reps and lower weight in this phase rather than heavy strength training. As energy levels decline, reducing exercise intensity will benefit your energy levels whilst still giving you additional endorphins from the exercise. Switch to relaxing movements like walking, yoga and Pilates.
Throughout our monthly cycle we can experience some alternate symptoms as well, including discharge, bladder weakness as well as some spotting.
Period underwear is perfect for exercising and all your daily events and nightly sleeps. It allows your body to breathe naturally as you raise your body temperature and sweat during exercise or run around your daily routine, both on and off your period.
You can wear a light flow pair in your Luteal phase if you’re unsure what day you might get your period and want to be protected, and can even wear them throughout your cycle for any discharge or leaks you might experience.
This article is intended for educational purposes only, and is not designed to diagnose, treat, prevent or cure any condition. If you are experiencing any symptoms please seek help from a qualified healthcare professional.
PHOTO CREDIT: Cristina Gareau
SOURCES:
The Cycle Syncing Method was created by Alisa Vitti. She is an author, integrative nutritionist, women’s hormone expert, and the founder of Flo Living
https://trisalexandranutrition.com/blog/cycle-syncing
https://rosaseven.com/blogs/infos/what-exercise-and-when-during-your-cycle-for-best-results
https://www.refinery29.com/en-ca/what-is-cycle-syncing
https://www.wholisticallyhannah.com/all/how-to-cycle-sync
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The joy of our periods isn’t always obvious and sometimes the sheer surprise of its monthly arrival can be the most doomed part & easily ruin your day, especially if it’s early or catches you off guard.
Free Instinctive Flow (FIF) is a method of controlling the flow of menstrual blood as it leaves your body without any form of period protection, and managing your periods the same way as going to the toilet. By listening to your body and being conscious of where you are at, you can learn to feel what is happening inside and thereby go and “empty” yourself when the time comes.
FIF is different from free bleeding as FIF is about controlling the flow versus accepting you publicly bleed into your underwear or clothes.
The exact origin of FIF is a little mysterious. Although it is suspected that women were most likely using this technique in medieval times, the modern method officially started in the United States & really took off in France in 2015. The powers of the internet and our social platforms and engagements, saw the word quickly spread across the world from menstruator to menstruator.
Several times during our menstrual cycle the uterus contracts so that the endometrium lining, or menstrual blood, can detach from the walls of our uterus. Contrary to what we might feel or believe, it is not actually a constant flow of blood throughout the period week.
The idea of the FIF method is to stay attentive to your body, in tune with what’s going on inside, feel the contractions as they happen and the moment the movement of blood is passing through the cervix. Armed with this knowledge you can instinctively contract the perineum to keep the blood in the vagina until you go to the washroom, as you normally would, to release it.
Free instinctive flow is based on the contraction of the perineum to restrict the flow of blood during menstruation and retain it until convenient to release it. The perineum or pelvic floor is a group of muscles and ligaments that extends into the small pelvis, between the pubis and coccyx. It is designed to support the organs located in the pelvis including the bladder, rectum & uterus. It also allows the vagina to contract and participates in the mechanism of urinary and faecal continence.
The technique will come as you practice. Try a quiet weekend, evening or the holidays to start learning. Take some time to build up your perineum strength and control, and then test this control technique on a day of light to moderate blood flow.
Any avoidance of using disposable and chemically treated protection forms is certainly an improvement to your period protection and maintenance, and far better for our bodies & the planet. We also gain from this practise a ‘listening’ understanding of our body, which in turn potentially give us a better understanding and harmony with ourselves, and our menstrual cycles.
Environmentally this is a big winner, disposable pads and tampons account for so much global waste. 45 billion sanitary pads are thrown away every year worldwide, each of them taking about 500 years to decompose. Eliminating that from our monthly routine has huge benefits to the environment.
It’s also more economical for you. Disposable pads and tampons are up to a $6000 life-time cost. Imagine what you could do with that money instead!
A lot of people can’t tolerate tampons and pads due to sensitivity; practising FIF gives them the freedom to menstruate freely and safely. It also eliminates the chances of TSS (Toxic Shock Syndrome) by not having any foreign chemically treated objects in your body for lengthy periods of time.
There are also psychological benefits to this method. You gain a deeper understanding of the workings of your body and are better able to control of the flow of your period. This then can make you more relaxed, reducing pelvic pain. A further benefit is in learning to cope with irregular periods, listening to your body and knowing the feeling of the flow and movement helping you to avoid surprises.
The time it takes to get used to the practise of instinctive flow and the control and understanding of your body is a slow process and takes effort and patience, however there may also be some other disadvantages and setbacks involved.
In daily practise, it can be restrictive to your environment as the method requires you to be relatively adjacent to a washroom, which is not always possible. You also have to have the freedom to go to the washroom whenever you feel the need. This can be more of a challenge for a heavier flow as this requires a stronger hold and most likely more frequent release.
Physically we may also have challenges; vaginal gap and genital prolapse can present a test when it comes to holding back blood and resisting the gravitational draw we can feel. An overly relaxed perineum can also hinder the instinctive flow process, putting some at a disadvantage.
In theory this technique should be achievable by many healthy menstruators, with some practice. You have to get used to it and this can certainly take several cycles to achieve and adjust. You will need to accept that success will not come immediately and that potential failures and mishaps will occur, it’s part of the whole practice of free instinctive bleeding.
The first few times you give it a go, try the flow at home when you’re relaxed and not distracted or around any source of stress, and can reduce the risk of time restrictions and interferences while you adjust to the instinctive way.
A great back up to the learning curve is wearing reusable sustainable period panties in case you fall short of the washroom once or twice, or need a little extra security while learning the intuitive flow way.
Photos (c): Cristina Gareau
SOURCES
https://www.mmelovary.com/en/instinctive-free-flow/
https://smoon-lingerie.com/blogs/culture-education/flux-instinctif-libre?lang=en
https://www.rejeanne-underwear.com/en/free-instinctive-flow-how-does-it-work-rejeanne-underwear/
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All are questions we as women & menstruators will have asked ourselves, and probably been asked by friends and partners.
And as ever with the inner workings of our complicated selves, nothing is as straightforward as it seems when it comes to periods and sex drive. It’s a minefield of misconceptions, taboos, fears, and fantasies; and what’s more, rational and scientific explanations conflict with actual human experience.
Women’s sex drives have often been overlooked in the past, and women’s sex drive during their periods has certainly remained in the shadows for long enough…
Firstly, there is no ‘normal’ when it comes to sex drive, everyone is different and our bodies behave in different ways - and our libido is no exception!
The menstrual cycle has two main phases, the follicular phase (from your period to ovulation), and the luteal phase (from ovulation to your period).
As you get closer to ovulation, your oestrogen levels rise, and as a consequence, so does your libido. So you reach peak oestrogen, and peak libido, at the exact moment you are at your most fertile. Mother Nature knew what she was doing with that one!
After ovulation, as your progesterone levels rise, your libido naturally drops. This phenomenon intensifies with PMS-related symptoms and pains. When your period starts, the whole thing is then moving in reverse, with your libido steadily rising.
Essentially, this would all point to your libido theoretically being fairly average during your period.
However, once again, rebelling against scientific logic, many women feel they have a higher sex drive when on their period. This could come down to what some researchers found that the oestrogen, which drops at the beginning of your period but then starts to climb steadily by day two or three, can increase your libido and desire.
Meanwhile, progesterone, a more neutral stabilizing hormone that is more likely to reduce your libido during your luteal phase, is at a low point during your period, so it's possible that you feel more sexual in its absence.
And as we all know fairly well, science isn’t always the centre of how our bodies work, and equally, our bodies don’t always agree with science.
And it’s as simple as understanding that hormones aren’t the only influence on women’s libidos.
So many other factors impact how you feel, and on how much you feel the urge when you’re on your period. Naturally, at this time of the month your vagina is more ‘lubricated’, making for a smoother experience. And not to ignore the fact that sexual pleasure releases endorphins (masturbation does this too), thereby soothing menstrual pain, whilst also increasing body positivity and feeling good about yourself.
Despite what we might think, there are actually quite a few benefits to having sex while you’re menstruating.
Firstly, it may make your period less painful. Period cramps occur from your uterus contracting to shed its lining. When you have an orgasm, the muscles in your uterus contract, and when they then release, it can feel a lot more comfortable. In addition to this, having an orgasm releases endorphins, which in turn improve your mood and are believed to help reduce the pains of menstruating.
The release of endorphins through sex and having an orgasm can also help to ease your period headaches.
As your oestrogen and testosterone levels begin to rise during your period, some people feel more aroused and sensitive around this time, making you more turned on.
And as we’ve said, your flow will also act as a natural lubricant during sex which can increase the pleasure and make things smoother.
From the medical perspective there is no reason not to have sex while you’re menstruating. It is perfectly safe for you and your partner, just slightly messier than it would normally be.
There are some rare exceptions. For a person that is positive with HIV or known STIs, the possibility for transmission due to the presence of blood is higher. Period blood is different to the blood running through our veins; however there is still the possibility of transmission.
As the cervix is more open due to the nature of the passing of the menstrual blood, a risk of an infection can also increase.
Even though your chances of getting pregnant on your period are greatly reduced, there is still always the possibility. So if you aren’t trying to conceive, using protection is always advised.
If you’re feeling the urge and just go for it, a little extra thought and preparation can make the experience more comfortable and enjoyable.
Being open and honest with your partner is key. Tell them how you feel about having sex during your period, and ask how they feel about it. If either of you is hesitant, talk about the reasons behind the discomfort so you can both feel relaxed and enjoy it together even more.
Really important: if you have a tampon or a menstrual cup in place, remove it before you start fooling around if you are having penetrative sex. You can try wearing beautiful lacy period underwear leading up to sex instead, to help you feel more natural and to avoid your tampon from drying out your vagina before sex and losing that natural lubricant.
Use a towel to help protect your sheets from any blood leaks, a dark towel if you have one. You can also opt to try some shower sex to avoid the clean up all together.
Keep communicating with your partner, even during sex. Some positions may be less comfortable for you than normal. If in doubt, missionary can be the best, as thanks to gravity it can limit the blood flow, and make you more comfortable lying down. You can also try something different. For example, you may want to try lying on your side with your partner behind you.
And if you’re not feeling the penetrative sex but still feeling the urge, oral and manual stimulation on both partners can be just as rewarding and satisfying without the discomfort around menstruating sex.
The most important thing is to listen to each other and listen to your body, if something isn’t working, try something else.
There’s no right or wrong when it comes to your own libido and comfort around sex and period sex. If you’re feeling it and in the mood, give it a go!
(C) PHOTOS: Cristina Gareau
SOURCES:
https://www.healthline.com/health/womens-health/sex-during-periods#tips
https://helloclue.com/articles/sex/sex-sensation-menstrual-cycle
https://www.health.com/condition/menstruation/period-sex
https://www.womenshealthmag.com/sex-and-love/a20639307/horny-on-period/
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In recent years menstrual period protection has made some vast improvements, especially in the light of the environmental impact of disposable chemically produced protection. We have also begun to work on the taboo around periods, period protection and period shaming. Improved products have been developed in the market, reusable period underwear, reusable tampon applicators and period cups.
However you may have also heard of free bleeding. And if you have, you may have some questions on the subject. What exactly is free bleeding? Should you be doing it? Where did it stem from? These are all valid questions, so, here’s what we can tell you about it.
Free bleeding is, technically, as it sounds! You don’t do anything to block or collect your menstrual blood during your period. You publicly bleed into your underwear and clothes. As a result, things can get messy.
The free bleeding is practiced among a select group of women, who choose not to wear a tampon or pad during menstruation and instead let the bleeding go naturally, even in public.
The idea behind it is that menstruation is a natural process that women shouldn’t be ashamed of. Why should girls who can’t afford a pad or tampons have to miss school or work due to their cycles? Advocates of free bleeding also point out the environmental problem of disposable tampons and pads.
Free bleeding is a movement. It has been used to challenge period stigma and taboos, to protest high prices of period products, and to draw attention to the environmental issues relating to disposable pads and tampons. But where did this movement come from?
It has been growing slowly over the past 10-15 years, with different movements having varied impacts on the progression and the message it is expressing.
The earliest online discussion of free bleeding seems to be in 2004. A blogger wrote: All About My Vagina. The author discusses her epiphany about blood stains and how she decided to sometimes abstain from using menstrual products:
“I don’t mind rinsing my panties out in the sink, or getting blood in the sheets now and then. I like not feeling like I have failed somehow when a product leaks… Mainly it is just about being comfortable with menstruation. I am not lazy! I am not irresponsible! I just think it is OK to overflow sometimes!” —Sarah, All About My Vagina
The free bleeding practice initially grew as a protest against taxes on tampons and similar feminine hygiene products in the U.S. As it turns out, there are still only a very few states in America where there’s no tax on such products.
The concern is also environmental. With the quantity of menstrual products thrown away each year by every menstruator, there’s a need for more sustainable products. Speaking freely about menstruation experiences, raising the media’s awareness and drawing attention to the taboos and shames as well as the affects, is one way to raise public consciousness.
In 2015, London Marathon runner Kiran Gandhi decided to run the marathon without using period protection. Photos of her stained leggings went viral, raising awareness about period shaming, period taboo and period poverty.
“It would have been way too uncomfortable to worry about a tampon for 26.2 miles… I ran with blood dripping down my legs for sisters who don’t have access to tampons and sisters who, despite cramping and pain, hide it away and pretend like it doesn’t exist. I ran to say, it does exist, and we overcome it every day.” —Kiran Gandhi, Musician
Women’s opinions do differ on this matter of the free bleeding movement. Some are comparing free bleeding with breastfeeding in public. They see the practice as completely sanitary and as a natural bodily function, choosing to bleed freely on their clothing or skin.
You are not at risk of contracting any medical conditions with free bleeding. However practically, any blood that comes into contact with clothes and furniture can leave stains that are hard to remove. What’s more, once it’s exposed to air, blood can develop a bad smell. For this reason, frequent changes of clothes would be necessary.
Not considering it as unsanitary, supporters of the free bleeding movement advocate viewing the trend as a call to action; to openly discuss menstruation, challenge stigma, and consider the environmental impact of menstrual products.
However, some medical opinions are that is not necessarily the best option for menstruation. Several types of viruses, including hepatitis, can live in dried blood for up to 4 days. So blood that gets left behind on public surfaces has to be treated as potentially infectious. Any area where you were free bleeding in public would need to be disinfected for safety.
By free bleeding you are removing the use of tampons from the equation, so you significantly reduce your risk of toxic shock syndrome (TSS), a life-threatening condition you develop when you leave a tampon in for too long. You are removing the need for products that have been produced with chemicals or harmful substances that are then inside your body.
That being said, using reusable period underwear is another way to reduce those risks.
In conclusion, there haven't been any proven health benefits to free bleeding. For women who experience severe cramps that can be heightened by wearing tampons, free bleeding can be more comfortable.
Some women say it feels freeing, often described as liberating and feel that it is nothing they need to hide or feel ashamed of.
Ultimately, free bleeding is all about you. You decide how you want to go about it and how often and where you want to do it, if at all. Even just talking about alternatives to traditional menstrual protection and having open discussions is an important step in ending the stigma around periods.
If you fancied giving it a go, or you wanted to ditch the use of disposable pads and tampons, but you’re not quite ready for the laundry pile and public nature of free-bleeding, Rosaseven reusable period underwear is a great way to let your body bleed freely and comfortably using environmentally friendly, reusable, absorbent underwear without the public and messy nature of the free bleeding movement.
Similarly to free bleeding, free instinctive flow is to go without using any menstrual protection. However instead of freely bleeding into your underwear and clothes, free instinctive flow, or FIF as its also known, is to be in tune with your body, and learn to feel the moment when the blood passes through the cervix, and to then contract the perineum muscles to keep the blood in the vagina until you go to the bathroom to empty yourself. It’s something you have to ‘relearn’ and get used to, and it can take several cycles to get there. If you’d like to learn more about this, check out our upcoming blog article on the Free Instinctive flow in more detail.
SOURCES:
https://helloclue.com/articles/culture/whats-all-fuss-about-free-bleeding-why-does-it-matter
https://www.womenshealthmag.com/health/a25781020/what-does-free-bleeding-mean/
https://flo.health/menstrual-cycle/lifestyle/hygiene-and-beauty/free-bleeding
https://blogs.webmd.com/womens-health/20190124/free-bleeding-an-obgyn-weighs-in
https://www.healthline.com/health/free-bleeding#how-to-remove-blood-stains
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Toxic Shock Syndrome is rare but sudden & potentially fatal condition if not treated quickly. It's caused by the release of toxins from an excess of bacteria called Staphylococcus aureus, or staph, which is found in many women's bodies. These bacteria are actually quite commonly found on the skin, in the nose, armpits, and vagina without causing any problems. However, under certain circumstances, and without antibodies or immunity, it can grow out of control and release a toxin, which is like a poison. If the toxin enters the blood stream it can rapidly cause a severe illness that affects the entire body (shock), and can be fatal.
Since TSS develops quickly, emergency medical help is needed as soon as possible.
Toxic Shock Syndrome is caused by bacteria. Using tampons doesn’t automatically cause TSS. However they can create an environment where staphylococcus bacteria can overgrow and enter the blood stream causing TSS.
The underlying mechanisms are not yet fully understood. One theory is that the bacteria naturally present in the vagina can over-grow in the presence of a blood-soaked tampon.
For TSS to occur, these particular types of bacteria must first over-grow and make large amounts of the TSS toxin which then enters the bloodstream. Tampons can increase the risk of TSS by being left in the vagina for a long time, encouraging bacteria to grow and keep growing in one place. A favourable environment for the multiplication of this bacterium will then produce dangerous toxins and will enter the bloodstream. If an overly absorbent tampon is used when blood flow is light it can cause tiny abrasions when inserted or removed, allowing toxins to enter the blood stream and result in TSS.
These toxins, once in the body, will attack different organs such as the liver, the kidneys or the lungs, and plunge the patient into a state of extreme weakness.This is referred to as menstrual toxic shock.
Fortunately, Toxic Shock Syndrome is rare. To put it in perspective, you are more likely to die from being struck by lightning than you are from Toxic Shock Syndrome
However, there are things you can do to reduce the chance of contracting the infection.
Take a break from intra vaginal protection, especially at night. Try using a reusable period pad or period panties with overnight protection, giving your body chance to heal any potential abrasions, flush out any build up of bacteria and reduce the chance of bacteria growth and over growth.
Never leave a tampon in for longer than the recommended time.
Always wash your hands before inserting and after removing a tampon.
Never have more than one tampon in your vagina at a time. If you feel the need for extra protection, period panties are the perfect solution.
Always ensure you have removed the last tampon at the end of your period.
If you’re using tampons, use the lowest level of absorbency you can. If it hurts or is uncomfortable to remove after a few hours, go down a level. It’s better to change more regularly, than use one that’s too absorbent for your flow.
When using female barrier contraception, follow the manufacturer's instructions about how long you can leave it in.
It's a good idea to avoid using tampons altogether or female barrier contraception if you've had TSS before. Reusable period panties are a safe and sustainable alternative for your period protection you can use month after month.
TSS can feel a lot like the flu, and symptoms can vary from person to person, but most commonly, the symptoms of TSS are:
High fever (over 102° F or 38.9° C)
Body or joint aches
Nausea and/or vomiting
Diarrhea
Dizziness or fainting or confusion
TSS is treatable, but don’t ignore the symptoms. If you are menstruating and using tampons or a cup and you notice any symptoms or suddenly feel very ill, remove the protection right away and get medical attention immediately. Ignoring it will not make it go away!
(C) PHOTOS: Cristina Gareau
SOURCES:
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/toxic-shock-syndrome-tss
https://www.webmd.com/women/guide/understanding-toxic-shock-syndrome-basics
https://www.healthlinkbc.ca/healthlinkbc-files/toxic-shock-syndrome
https://tampax.com/en-us/period-health/toxic-shock-syndrome-causes-treatment/
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