This period-friendly recipe contains ingredients that can help reduce pain, relieve PMS symptoms and aid digestion to reduce bloating. – Read more about how certain ingredients can help you throughout your cycle here.

Cook along with Sophie on Instagram or find the recipe below!

Period-Friendly Recipe: Sweet Potato and Sesame Falafels, Quinoa Tabbouleh Salad and Pitta Chips

Benefits of this dish for menstruation

Sweet potato and quinoa are high fibre carbs to help aid digestion. A healthy gut leads to happier hormones! Quinoa also has zinc which reduces pain. Turmeric is an anti-inflammatory to aid bloating and vitamin B12 is in the yogurt which can help with any pain or nausea that might be experienced

Cook and prep time: 50 mins

Falafels:
2 sweet potatoes, cut into chunks
1 tsp paprika
1 tsp vegetable oil
450g chickpeas, drained and rinsed
2 tsp ground cumin
1 tsp turmeric
50g sesame seeds

Quinoa Tabbouleh:
1 red onion, diced
1 lemon, juiced
25g flat leaf parsley, roughly chopped
10g mint, roughly chopped
20 cherry tomatoes, halved
250g cooked quinoa

Pitta chips:
Two pitta bread
1 tbsp garlic oil
Salt and pepper

Serve with hummus and a yogurt dressing

Method:

1. Preheat the oven to 200 degrees. Put the sweet potato on a lined baking tray. Drizzle with oil and a sprinkling of paprika. Toss together and pop into the oven for 20 mins.
2. While the potato cooks, start on the tabbouleh. Add red onion to a bowl and toss in a little lemon juice so that it pickles slightly. Add in cooked quinoa to the onion. I used a pouch for ease, but you can obviously cook your own and let it cool. And then add the parsley, mint and tomatoes. Another squeeze of lemon and toss.
3. In a large bowl or blitzer add half the chickpeas and spices. Blend until relatively smooth. Then add the sweet potato and the other half of the chickpeas and blend again, leaving it a little chunkier for texture. Then you’re going to roll the falafels in the palm of your hands. Don’t forget that turmeric does stain a little, so don’t do this without gloves! Roll in the sesame seeds. Pop onto a lined baking sheet and put in the oven for 20-30 mins until firm and golden.
4. Now it’s time for the pitta chips! Toss the pitta breads in garlic oil and a pinch of salt. Lay out on a baking sheet and cook for 15 mins, until golden.
5. Serve with hummus and yogurt dressing. Enjoy

We hope you enjoyed this period-friendly recipe! Let us know in the comments below if you try it or take a photo and tag @oh.my.nosh & @totmorganic on Instagram!

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Let’s face it – periods aren’t a whole lot of fun. And if being moody, bloated and crampy once a month wasn’t bad enough, most teens will also get period-related acne.  

How is a period breakout – or ‘hormonal acne’ as it’s officially called – different from your day-to-day teen acne? The most obvious sign is the timing. Hormonal acne will appear in the week leading up to your period and tends to clear up as your period ends.

And, while your regular breakouts might be clustered on your forehead or nose (those oilier t-zone areas!), hormonal acne often surfaces around the chin and jawline, with larger, more painful spots, deeper under the skin.

Why do periods make us spottier?

Like so much of what happens when you’re a teenager, your hormones are to blame. Just before your period starts, the levels of oestrogen and progesterone in your body drop. This causes your sebaceous glands (which are generally overactive during the teenage years) to produce more sebum.

Now, sebum is useful because it protects your skin and stops it from getting dry. But, when you have too much of it, things start to go wrong. Instead of getting on with the job of looking after your skin, it clumps together with dead skin cells in your pores. When that oil gets trapped, it attracts sebum-loving bacteria, which parties in your pores creating the redness and swelling that you know as spots.

If that wasn’t bad enough, this hormonal rollercoaster also increases the amount of acne-causing bacteria on your skin and triggers skin inflammation. The result? A proper pimple party.

And when your period starts, the spottiness doesn’t stop…

Even once your period has started, those hormones are still causing trouble. This time, testosterone is the trouble-maker (yes, everyone has testosterone, to build strong muscle and bones). As your hormones wobble again, towards the end of your period, testosterone tells the sebaceous glands to pump out even more sebum. And you know what that means…yep, more blocked pores and more spots.

So, while you can’t completely stop hormonal acne, there’s lots you can do to minimise it and speed up healing.

Period-proof your skincare routine

You might think that a period skincare routine is all about drying out those spots, stripping that sebum and washing your face five times a day. Wrong! You actually need to treat period skin incredibly gently. That’s why our Skin Goals Gentle Cleansing Lotion and spot-treating Super Balm don’t dry out the skin or upset its natural balance – and contain as many ingredients that soothe and moisturise, as ones that zap bacteria and downsize inflammation. 

And even though you are spottier than normal, cleansing twice a day is enough, too. Just massage our cleansing lotion into dry skin for a couple of minutes and wipe it off with a clean damp flannel, or one of our muslin cloths (brilliant at lifting away dead skin cells and wiping off dirt and oil without irritating your skin).

Other important tips:

• Do not squeeze or pick your spots! We know it’s tempting, but you know what? It won’t make your spot go quicker. It will damage and irritate your skin, spread bacteria to other parts of your face and up the chances of scarring. 

• Humidity and sweating are not your skin’s friends. Try not to sit around too long with a sweaty face or in sweaty sports kit. Splash your skin with water after sport, shower if you can and remember to cleanse thoroughly along your hairline and jawline.

• Use a spot zapper (ideally our Super Balm). Apply it with clean hands, every few hours.

• Apply a salicylic acid lotion after cleansing, to really clear out those pores (we have one launching early next year).

Think about diet!

What you eat can make a huge difference to your skin now. Certain foods cause hormones to surge in your body, which can trigger spots. And other foods can help your skin look great. As your body is a total hormone party right now – and even more so during your period – it makes sense to eat things that are going to help your body function better.

Research has shown that foods with a high glycemic index can lead to high insulin levels and that leads to higher production of androgens (like testosterone) and sebum. So, before and during your period, try to eat less of the following:

• Sugary foods

• White bread, pasta and white rice

And eat more:

• Wholegrains (such as wholewheat bread, brown rice and quinoa) – They have a lower glycemic index so can minimise the appearance of acne.

• Fruit and vegetables

• Probiotics (found in kefir, live yoghurt, etc.) – Mainly because they increase the good bacteria in your gut. And a balanced, healthy gut reduces inflammation all through your body – including the acne on your face.

Remember, hormonal acne is incredibly common – more than 65% of us get it every month. So, while getting some spots is kind of inevitable, there is a lot you can do to help: eat healthily, use good, gentle products daily. If you treat your skin the right way, it will be a little happier. And, so will you! 

Huge thanks to Spots & Stripes for sharing their top tips for teenage period skin. You can use the code TOTM15 to save 15% across all Spots & Stripes products before midnight 31st October.

The post Your Teen Period Breakout Guide appeared first on TOTM.

There’s growing interest in titanium dioxide as it’s used in everyday products but there are concerns over safety. You may not have heard of this before and never thought to check if organic tampons contain titanium dioxide. A viral TikTok video which has gained over 4.5 million views to date brought this topic into the spotlight. In this video, the US TikTok user voices her concern after seeing the ingredient listed on the box of her go-to period products.

First things first, what is titanium dioxide?

Titanium dioxide is a compound which you can find in many cosmetic products, toothpastes, and sunscreens. It is a bleaching agent which is used to make products whiter. You can also find titanium dioxide being used as a colouring additive in some food products such as sweets, chewing gums and chocolate bars.

What are the concerns?

The International Agency for Research on Cancer (IARC) classifies titanium dioxide as “possibly carcinogenic to humans”. The research from the IARC did however acknowledge that it’s lacking the connection to a human study that would confirm long-term effects. But this is not the only report that is sparking concerns. A study by the EU’s top food safety agency cited titanium dioxide’s ability to damage DNA. From this, the use of titanium dioxide is banned from food products in the EU as of August 7^th 2022.

More recently, a famous brand of sweets is being sued in the US for using titanium dioxide in their products. This is being challenged however as the FDA deems titanium dioxide as safe in food under some restrictions. The FDA also lists titanium dioxide as a safe ingredient for use in cosmetics.

So, do organic tampons contain titanium dioxide?

Not all eco products are equal and use the same ingredients. This is the case for period care products, even those made with organic cotton. As shown in the viral TikTok video, some organic tampons contain titanium dioxide as a bleaching agent. There are however many brands who do not use this in their period products. At TOTM, we can confirm that we do not use titanium dioxide at any stage of our manufacturing process for our organic cotton range.

Whilst there’s a lack of research around the safety of titanium dioxide, if you deem it a chemical of concern then as a consumer you have a choice. You can look for products that do not contain the ingredient should you wish. Either way, when it comes to shopping for period care, we always recommend checking the ingredients. If this information is tricky to find, you can message the brand directly. It’s your body and you deserve to know what you’re using so you can decide if it’s the right product for you.

Join the discussion, what are your thoughts on the recent posts around how some organic tampons contain titanium dioxide? Chat to us on socials. You can see a list of our product ingredients, on our product pages.

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YUYU Bottle

Heat is one of the best things you can use to help combat cramps. Consider YUYU Bottle your new period BFF. It’s a long hot water bottle that you can wrap around you like a giant warm hug. Plus, they stay warm for up to 6 hours. This is always my go-to when I want to up my period comfort!

Comfy period care products

When it comes to period care, I always opt for TOTM tampons and pads. They are made from organic cotton so SUPER soft. They also don’t contain any fragrance or nasties so you can wave goodbye to irritation and discomfort and say hello to a comfier period.

Herbal Teas

There’s nothing quite as relaxing as a cuppa. Herbal teas are great as they have added nutritional benefits. Some of my favourites include; Ginger Tea (as it is antispasmodic), Raspberry leaf (helps balance hormones & regulate your mood) and we can’t forget Peppermint (great for soothing your stomach).

Self-care activities

I always ensure I prioritise self-care when my period arrives, so remember to schedule time for yourself each day. My favourite things to do are take a warm bath, listen to music or some light yoga. If my skin is angry I also like to opt for TOTM’s activated charcoal facemask!

What is your period comfort routine? Let us know in the comments below or over on our Instagram.

The post Comfy period routine with YUYU Bottle appeared first on TOTM.

There are a range of reasons why you might want to start tracking your cycle if you don’t already, it can be overwhelming to start with so here are some of my top tips to get you started:

Choose your period tracking method

There are plenty of ways to track your cycle, depending on your specific needs.
There is a wide variety of period tracking apps out there that will guide you through the process.
Or if you are more of a pen and paper person, you can create your own period tracking system.
The best way to track your cycle is the way that works best for you.

Consider what you want to get from period tracking

There are so many reasons why you could benefit from period tracking, from trying to conceive to just knowing when to expect your next period. Have a think about what you want to get from this process. What interests you about your cycle? What is going to help you thrive?

Start small

This process can be overwhelming so start small and build from there. Set aside time to spend on period tracking daily or weekly – whenever works best for you. A good starting point could be noting which day you are on, what cycle phase you are in and how you feel (physically and emotionally). As that starts to become routine, you could keep adding information like symptoms you are experiencing, cervical fluid, basal body temperature, sleep, and so on.

Look for patterns

The longer you track, the more you will start to see patterns within your cycle. This helps you support yourself, plan for how you’ll feel at different stages, and be prepared for different symptoms you might experience. If you are living with a menstrual health condition, this information can be really helpful to take to medical appointments to give the healthcare provider a really clear picture of what is happening to you.

Don’t stress

Period tracking doesn’t need to be stressful for you. If it’s becoming that way, look at what is making it stressful and go back to basics if need be. Enjoy the process of really tuning in to the rhythm of your body.

Do you track your period? What are your top tips? Let us know in the comments below or over on Instagram @totmorganic.

The post Period tracking 101 appeared first on TOTM.

Reproductive hormones

You aren’t alone if you notice changes to your mental health and wellbeing during your cycle. 80% of us experience varying forms of PMS symptoms.

As we experience drops in estrogen and progesterone we can feel anxious and irritable. If your hormones are out of balance (for example due to stress), these feelings can be heightened.

For some, these regular fluctuations can cause really extreme changes and interfere with daily life. This is known as PMDD.

Sex hormones

It isn’t just our reproductive hormones that have an impact on our mental wellbeing. Stress hormones can also have an impact. When we experience stress, our cortisol levels are raised which can, in turn, lower our serotonin levels (this provides that feel-good feeling). If this isn’t managed it can cause a number of psychological issues.

Symptoms to consider include; depressed mood, sleep disturbances, anxiety, memory loss, confusion, brain fog, difficulty concentrating, and so on.

So, what can we do to help ourselves?

There are lots of things you can do to help support yourself here! As always, your first port of call should be your healthcare practitioner who can provide personalized care to support your needs.

I always recommend keeping a symptom diary to understand if there are any particular days of your cycle or triggers that you experience.

Things such as fresh air, gentle movement, staying hydrated, good quality sleep, and so on can all benefit your hormonal and mental health.

Thanks so much to Katherine for this informative blog. Remember you aren’t alone! Please do get support if you are in any way concerned.

The post How your hormones can impact your mental health appeared first on TOTM.

It’s often assumed that our physical health and mental health are two separate things when actually, they go hand-in-hand. Take your menstrual cycle, for example. While menstruating is a bodily function, it can also affect your mental health, and similarly, your mental health can affect your menstrual cycle. Getting to grips with how the two are linked can not only help you to anticipate your mood at different points in the month, it may also explain changes in your period.

PMS

PMS takes place in the luteal phase of the menstrual cycle (after ovulation) and can cause both physical and psychological symptoms. These vary from person to person, but some of the more common ones include:

• Bloating
• Sore breasts
• Feeling anxious.

While many of us only have mild symptoms, in some cases, they’re so intense that they can interfere with everyday life.

PMDD

Premenstrual Dysphoric Disorder (PMDD) is sometimes described as a severe form of PMS as it can also affect your emotional and physical well-being in the weeks before your period. However, unlike PMS, PMDD is classed as a mental illness. This is because mood symptoms are so crippling that they overshadow the physical side. The psychological manifestations of PMDD are different for everyone, but they can include:

• Depression
• Feeling hopeless
• Suicidal thoughts.

Living with PMDD

“The symptoms you go through when living with PMDD are very difficult and exhausting – they occur cyclically each month, and that may have a knock-on effect on your relationships, your career, your income, your family, and your friendships,” explains Laura Murphy, Director of Education and Awareness at IAPMD.

“PMDD affects people differently – some people have symptoms for a few days a month, for others it’s two weeks a month. Some have more mild symptoms but then we see people who are chronically suicidal every month.”

PME

Another premenstrual disorder that can impact your mental health is Premenstrual Exacerbation (PME). PME is the exacerbation of any pre-existing disorder or condition during the luteal phase of the menstrual cycle. For example, if someone has anxiety and PME, then their anxiety symptoms will worsen before menstruation.

PME is still in the early stages of research, so it’s currently classed as a phenomenon rather than a clinical diagnosis, however, this doesn’t mean it’s not real or that it isn’t taken seriously by experts.

What causes these conditions?

Although the causes of PMS, PME and PMDD aren’t fully understood yet, they’re suspected to be a hormone sensitivity in the brain. This is where people have normal hormones, but an abnormal brain reaction to the changes that happen across the menstrual cycle.

It’s also possible that lack of serotonin (aka the happy hormone) plays a role. In the middle of your cycle, estrogen levels peak to trigger ovulation, but if you don’t get pregnant, they fall just as quickly. Estrogen plays a role in regulating levels of serotonin in the brain, which could explain why your mood is affected in the lead-up to your period. Ultimately, there’s not enough research to know for sure, and these disorders could be affected by numerous factors.

Fluctuating hormone levels

The hormone fluctuations during your menstrual cycle may have the power to impact your mental health, but it’s also possible for your mental health to affect your menstrual cycle. It’s reported that people with anxiety and depression are more likely to experience worse PMS symptoms and shorter cycles, while depression and bipolar disorder are both linked to irregular periods. Some people find that taking antidepressants can alter their cycle, too.

Periods and stress

What’s more is that you may also experience short-term changes to your menstrual cycle if you’re going through a stressful time in your life. When our bodies are stressed, they release hormones to help control our response, however these hormones can prevent ovulation and essentially cause us to miss a period. Stress has also been linked to painful menstruation, known as Dysmenorrhea, and it can worsen the mood symptoms of PMDD.

Does this sound familiar?

More research needs to be done to understand the link between mental health and the menstrual cycle, but if you think you’re experiencing a premenstrual disorder or that stress is affecting your period, there is help out there. It’s a good idea to start tracking your cycle and any symptoms you have to get an idea of what the issue might be. Then, you may want to speak to a healthcare professional to discuss diagnosis and treatment options, which could include SSRIs, the oral contraceptive pill or talking therapy, depending on the problem.

Tips for talking to your GP

Laura from IAPMD explains that when consulting your GP, it can be useful to take your own research as certain premenstrual conditions aren’t widely known. “Educate yourself so you can advocate for yourself, and trust that you are the expert of your own body,” she says. “Don’t be gaslighted into someone telling you how you are feeling. You know how you’re feeling. Write it down, track it and own it because you are the expert of your own experience.”

If you’re struggling to find the right medical assistance, IAPMD offers a directory of doctors who specialise in PMDD, plus many online resources about premenstrual disorders and mental health.

The post How your menstrual cycle can affect your mental health appeared first on TOTM.

Knowledge is power

The more you know about PMDD, the easier it is to sympathise and understand what we’re going through. Taking the time to read up on PMDD is therefore really valuable and means a lot to us. There are a lot of resources out there you can read up on, or you can ask us questions.

If we’re having a bad week…

PMDD can be hard to navigate a take a huge toll on us. When we’re having a bad week we need tolerance and patience. But above all, we need love and kindness.

Be supportive

Be supportive, but not suffocating. A simple message letting us know you are always there when we need a shoulder to cry on means a lot or just to check in with how we are feeling. PMDD can be very isolating, so knowing we have someone to turn to when we are struggling is super important.

Listen

Listen to what someone with PMDD has to say and allow them to have the space to share how they feel without judgment.

We hope this blog has given you some insight as to how you can support someone living with PMDD. Do you have any tips? Share them in the comments or over on our Instagram.

The post 4 ways you can support someone living with PMDD appeared first on TOTM.

Get to know your cycle

Tracking your menstrual cycle can really help you to understand what’s happening with your body.

Noticing patterns and triggers will in turn raise your awareness of the symptoms you experience which could help you make choices to support yourself. For example, if you notice your symptoms occur at a particular time each month, you can schedule rest and relaxing activities for this time.

Be open

Remember, you have absolutely nothing to be ashamed of. You did nothing to cause it and are in no way to blame for having PMDD.

Who in your life do you feel comfortable sharing your condition with? Looking at your day-to-day life, who do you need support from? Could you benefit from a PMDD support group? Would having a conversation with your employer would help?

Being open and honest about your symptoms could help you get support in the areas you need it.

Try to plan around it

This isn’t always possible but can you work your schedule around your symptoms?

Planning around your PMDD also means having your toolkit of things that support your symptoms ready for whenever you might need them. Making sure you know what those things are is essential!

Physical health

We are in no way telling you how to live; but looking at stress management, sleeping patterns, hydration, and exercise could potentially help ease the symptoms you are experiencing.

These are things you can test out and track how they make you feel in your symptoms dairy.

Why not reach out to other PMDD warriors and share your tips and tricks for managing the condition? A problem shared is a problem halved!

Do you have any tips for how you manage PMDD and reduce the impact it has on your life? Let us know in the comments!

The post 4 ways to reduce the impact of PMDD on your life appeared first on TOTM.

In this blog, we are chatting to our certified period coach Katherine Glyde about how to tell the difference between bad PMS and PMDD.

What is PMS?

Premenstrual syndrome (PMS) is the name coined for the symptoms you experience in the lead-up to your period. It is really common to experience symptoms such as mood swings, fatigue, cramps, and bloating before your period arrives. Hormonal fluctuations that happen throughout the menstrual cycle cause these symptoms.

So, what is PMDD?

Premenstrual Dysphoric Disorder (PMDD) is a severe and disabling form of PMS.

PMS vs PMDD

With PMS, the symptoms tend to start around the same time each month and lesson as your period starts. As frustrating as it may be to experience these symptoms, PMS shouldn’t stop you from carrying on with your day-to-day life.

However, if your symptoms feel more severe than that and they are having a negative impact on your quality of life, it could be that your PMS is actually PMDD.

What are the symptoms of PMDD?

The symptoms of PMDD are similar to PMS, however, they are much more severe and can last longer than PMS symptoms do.

PMDD can impact those living with it both emotionally and physically. Symptoms usually occur between ovulation and menstruation (the luteal phase of the menstrual cycle), which is approximately two weeks.

Physical Symptoms:

• Sleep issues
• Bloating
• Muscle pain
• Headaches

Emotional Symptoms:

• Feelings of increased anger
• Low mood
• Mood swings
• Difficulty concentrating
• Increased anxiety
• Tense feelings
• Feelings of overwhelm or lack of control

This list is not exhaustive and not everyone with PMDD will experience all of these symptoms.
In severe cases of PMDD, symptoms can lead to increased low mood and suicidal thoughts. If you experience any of these please do seek immediate support.

What causes PMDD?

The exact cause of PMDD is not known, but it’s thought it could be due to an abnormal reaction to hormonal fluctuations that happen during the luteal phase of the menstrual cycle (the week before your period).

Other research has shown that in some cases PMDD may be linked to stressful and traumatic past events, such as emotional or physical abuse.

How is PMDD diagnosed?

There are no formal tests right now to diagnose PMDD, however, if you do have any concerns speak to your GP or Gynecologist to discuss your symptoms. It would be helpful to track your symptoms for a few cycles to be able to really give them a sense of what’s going on for you.

A huge thank you to our period coach Katherine for working with us on this blog. If you are living with PMDD, remember you are not alone. There is help and support out there, so please don’t suffer in silence. You can’t find more blogs on PMDD here.

The post Bad PMS or PMDD? Period coach gives us the lowdown appeared first on TOTM.