The femme Journal
How Your Menstrual Cycle Affects Your Mental Health
Introduction Your menstrual cycle doesn’t just affect your body – it plays a major role in your mental health, too. Hormonal fluctuations throughout the month can lead to shifts in mood, energy levels, anxiety, and focus. Understanding the link between your menstrual cycle and mental health can help you feel more in control, supported, and empowered. 1. The Menstrual Cycle and Hormonal Changes Your menstrual cycle is divided into four key phases: menstrual, follicular, ovulation, and luteal. Each phase brings changes in hormone levels, particularly oestrogen and progesterone, which directly influence brain chemistry. Menstrual Phase (Days 1–5): Hormones are at their lowest, which can lead to fatigue, low mood, and irritability. Follicular Phase (Days 6–14): Rising oestrogen can boost mood, energy, and cognitive function. Ovulation (Around Day 14): A surge in oestrogen and luteinising hormone may increase confidence and libido. Luteal Phase (Days 15–28): Rising progesterone and declining oestrogen can lead to mood swings, anxiety, and premenstrual syndrome (PMS). 2. Mental Health Symptoms by Cycle Phase Mood Swings: Especially common in the luteal phase due to hormone withdrawal. Anxiety: Fluctuating progesterone levels may heighten anxiety sensitivity. Depression: Low oestrogen levels during menstruation can lower serotonin, a mood-regulating neurotransmitter. Brain Fog: Hormonal changes can impair focus and mental clarity, particularly during PMS. 3. What is PMDD? Premenstrual Dysphoric Disorder (PMDD) is a severe form of PMS that affects 3–8% of menstruating individuals. It includes intense emotional and physical symptoms such as depression, irritability, and tension during the luteal phase. If your cycle is consistently impacting your mental health, speak to a healthcare provider about PMDD or other hormonal mood disorders. 4. How to Support Your Mental Health Through Your Cycle Track Your Cycle: Use an app or journal to monitor symptoms and identify patterns. Eat Nutrient-Rich Foods: Support hormone balance with foods rich in B vitamins, magnesium, and omega-3s. Exercise Regularly: Gentle movement like walking or yoga can boost endorphins and reduce anxiety. Prioritise Sleep: Rest is crucial for hormonal regulation and emotional resilience. Consider Supplements: Adaptogens and nootropics, like magnesium or lion’s mane, may help support mood and cognitive function. Always consult a health professional before starting anything new. Conclusion Your mental health and menstrual cycle are deeply connected. By tuning into your body and recognising how hormonal shifts affect your mind, you can create a more compassionate and informed approach to self-care. Remember: what you feel is real, and support is available.
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Maternal Mental Health in the UK: What’s Working, What’s Not, and How We Can Do Better
Maternal mental health in the UK is a growing concern. Explore what’s working, what still needs to change, and how we can improve care for new and expectant mothers across the UK.
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Why "Just Get IVF" Isn’t the Answer: Infertility, Bias, and the Mental Load on Women
It’s National Infertility Awareness Week—a time to open up the conversation about what it really means to struggle with fertility and to challenge the misconceptions that often surround it. One of the most frustrating phrases people facing infertility hear is: “Why don’t you just get IVF?” While often well-meaning, this statement oversimplifies a deeply personal, complex, and sometimes painful journey. It assumes IVF is a one-size-fits-all solution, ignoring the realities of medical limitations, financial barriers, and emotional toll. More than that, it reflects a broader issue—how infertility is often placed squarely on women’s shoulders, reinforcing outdated biases and adding to the mental health burden they already carry. IVF Isn’t Always an Option For many, IVF is not as simple as booking an appointment and walking away with a baby. There are multiple reasons why IVF might not be the right—or even possible—path: 💰 The Cost – In the UK, NHS-funded IVF is often a postcode lottery, with access varying depending on where you live. Private treatment can cost tens of thousands of pounds, putting it out of reach for many. 🩺 The Medical Reality – IVF is not a guaranteed fix. Success rates vary widely depending on age, underlying conditions, and other factors. Some people aren’t even candidates for IVF due to medical reasons. 🧠 The Emotional Toll – IVF can be gruelling, involving hormone treatments, invasive procedures, and the emotional rollercoaster of hope and disappointment. For many, it’s not just about trying to conceive—it’s about navigating loss, grief, and uncertainty. 🗣️ The Assumption That IVF Is the Only Path – There are many ways to build a family, and not everyone wants to—or can—pursue assisted reproduction. Adoption, surrogacy, donor conception, or even choosing to live without children are all valid paths. The Gendered Burden of Infertility Infertility isn’t just a medical issue—it’s a societal one, and it disproportionately affects women’s mental health. The assumption that women must be the ones to fix infertility, to endure treatments, to put their lives on hold, and to answer endless intrusive questions is rooted in deep-seated sexism. 👀 The Scrutiny – Women are expected to take responsibility for fertility struggles, even though male factor infertility accounts for around 50% of cases. The burden of "fixing" the issue, seeking treatment, and managing emotions often falls on women. 🤐 The Silence – Talking about infertility can still feel taboo. While there’s growing awareness, many women feel pressure to keep their struggles private to avoid judgment or pity. This isolation can worsen feelings of anxiety and depression. 😞 The "Just Relax" Myth – Many people still believe infertility is a matter of stress rather than a medical condition. This puts further pressure on women, making them feel responsible for something they have no control over. What Needs to Change If we really want to support people facing infertility, we need to start by changing the conversation. 💡 Stop Offering Unsolicited Advice – Instead of saying “just get IVF,” acknowledge that infertility is complex. Try asking, “How are you feeling?” or “Is there anything I can do to support you?” 💡 Recognise That Infertility Affects Everyone – Infertility is not just a “women’s issue.” It affects couples, individuals, and families, regardless of gender. 💡 Push for Better Access to Care – Fertility treatments should not be limited by geography or financial privilege. Advocating for fairer NHS access and workplace support is crucial. 💡 Prioritise Mental Health – Infertility can be emotionally devastating. Normalising conversations around therapy, support groups, and community connection can make a huge difference. Infertility Deserves More Than Quick Fixes Telling someone to "just get IVF" dismisses the complexity of infertility and the emotional, physical, and financial weight it carries. Instead of simplifying the conversation, let’s start listening—really listening—to what people are going through. Infertility is not just about treatment options; it’s about the very human experience of longing, resilience, and redefining what family means. To anyone struggling: You are not alone. Your feelings are valid. And your path—whatever it looks like—is entirely yours to define. ❤️ #NationalInfertilityAwarenessWeek #InfertilityMatters #MentalHealthMatters
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Let's Talk Women's Health, Holistically - Quick(ish) Fire Questions with The Cheshire Acupuncturist
We popped in to see The Cheshire Acupuncturist for a quick chat all about women’s health. From easing painful periods and balancing hormones to supporting fertility and pregnancy, we asked her how acupuncture can play a supportive role through different stages of a woman’s life.
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Boost Your Chances of Conception with the twoplus Fertility Sperm Guide
If you're on the journey to parenthood and seeking effective, non-invasive methods to enhance your chances of conception, the twoplus Fertility Sperm Guide might be the solution you've been looking for.
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Exploring the Link Between Complementary Treatments and Fertility: A Focus on Acupuncture
In recent years, many individuals and couples have turned to complementary treatments as an alternative or supportive approach to fertility. In contexts where conventional fertility treatments may be ineffective, inaccessible, or simply not desired, complementary methods—especially acupuncture—are increasingly being considered for their potential to improve reproductive outcomes. 🤰 Understanding Acupuncture and Its Principles 🧘♀️ Acupuncture is a key component of traditional Chinese medicine that involves the insertion of fine needles at specific points on the body. The aim is to rebalance the flow of energy, or “qi”, and to stimulate the body’s natural healing mechanisms. While the concept of qi may seem foreign to Western medicine, many practitioners and researchers are exploring how the stimulation of specific points might influence various bodily functions, including hormonal regulation, blood flow, and stress reduction. 🌿 How Acupuncture May Influence Fertility 🔍 Acupuncture’s potential benefits for fertility are thought to stem from several mechanisms: Hormonal Regulation:Research suggests that acupuncture may help modulate the body’s hormonal balance. By influencing the hypothalamic-pituitary-ovarian axis, acupuncture could contribute to more regular menstrual cycles and improved ovulation patterns. ⚖️ Improved Blood Flow:Some studies indicate that acupuncture can increase blood flow to the reproductive organs. Better circulation may enhance the environment of the uterus and ovaries, potentially improving the chances for fertilisation and implantation. 💓 Stress Reduction:Infertility journeys are often accompanied by significant emotional and physical stress. Acupuncture has been shown to reduce stress levels and promote relaxation by triggering the release of endorphins. This stress relief is crucial, as high stress can negatively impact reproductive health. 😌 Immune System Modulation:Emerging evidence suggests that acupuncture might help regulate immune responses, which is particularly relevant for individuals experiencing unexplained infertility related to autoimmune factors. 🛡️ The Evidence: What Do the Studies Say? 📚 While research on acupuncture and fertility remains a topic of debate, several studies have explored its effects on reproductive outcomes. Some clinical trials have reported improved pregnancy rates when acupuncture is used as an adjunct to fertility treatments, although results are not uniformly positive. Critics argue that placebo effects may account for some of the perceived benefits, yet many patients report enhanced well-being and reduced stress after acupuncture sessions. 🌟 In the absence of effective or available conventional fertility treatments, these complementary approaches offer hope. They provide a non-invasive, natural option for those seeking to enhance their fertility through methods that work with the body’s own regulatory systems. 🌺 Complementary Treatment in Context 🤝 It is important to note that while acupuncture shows promise, it is not a guaranteed solution for infertility. Complementary treatments should be seen as part of a holistic approach to reproductive health. For some, these treatments offer a way to empower themselves in the face of challenging fertility journeys, providing an additional tool to explore alongside lifestyle changes such as nutrition, exercise, and stress management. 🍏🏃♀️ Furthermore, integrating complementary treatments into a fertility strategy highlights the importance of personalised care. Every individual’s body and fertility challenges are unique, and what works for one person may not work for another. As such, those considering acupuncture should consult with both their healthcare providers and qualified complementary medicine practitioners to create a tailored plan. 📝 Conclusion 🌈 Acupuncture and other complementary treatments are increasingly recognised as valuable components of a broader approach to fertility. For many individuals—especially when conventional treatments are not effective or accessible—acupuncture offers a gentle, holistic alternative that may help restore balance, reduce stress, and improve reproductive health. 💖 While more research is needed to fully understand the mechanisms at play and to validate its efficacy across larger populations, the experiences of many patients continue to fuel interest in acupuncture as a complementary option. Whether as a stand-alone approach or as an adjunct to other therapies, acupuncture represents a meaningful way to support the journey towards achieving fertility in a natural, empowering manner. 🌟 If you’re exploring all your options, consider discussing complementary treatments with your healthcare team to determine if they may be right for your individual needs. 😊
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Why Health Trackers Are Not Just Another Stressor in Life
In a world where stress is often the headline, it’s easy to assume that any new gadget or app might add to the chaos. However, health trackers—especially those designed with care and purpose—can be powerful allies rather than sources of anxiety. One such example is the Tempdrop fertility tracker, which helps users understand their bodies better while keeping the experience gentle and supportive. 🌿 Empowering Through Insight One of the biggest benefits of using a health tracker is the clarity it brings. Instead of being overwhelmed by the myriad changes your body goes through, a well-designed tracker like Tempdrop breaks down these complexities into understandable data. By monitoring subtle changes, such as your basal body temperature during sleep, Tempdrop provides a window into your fertility patterns without demanding constant attention during your busy day. 🛌 When used mindfully, the information becomes a tool for empowerment. Rather than stressing over numbers, you can focus on understanding your body’s natural rhythms. This shift in perspective transforms the tracker from a potential stressor into a guide, helping you make informed decisions about your reproductive health. 🔍 A Gentle Approach to Tracking Not all health trackers are created equal. Many devices can overwhelm users with an avalanche of data and notifications, which may lead to anxiety. Tempdrop, on the other hand, takes a more subtle approach. Designed specifically with fertility in mind, it prioritises user experience and ease of use. It collects data passively—while you sleep—so you don’t have to alter your routine or worry about constant input. 💤 This gentle approach means you’re not bombarded with alerts or pressured to meet arbitrary targets. Instead, you receive clear, concise insights that help you understand the natural variations in your cycle. By demystifying the process, Tempdrop allows you to appreciate your body’s signals rather than stress about them. 💡 Turning Data Into Decisions For many, the thought of tracking health metrics might conjure images of endless charts and confusing statistics. However, Tempdrop simplifies the process. The data collected isn’t meant to overwhelm but to inform. With easy-to-read graphs and user-friendly summaries, you can quickly see patterns that might have otherwise gone unnoticed. 📊 This clarity is especially beneficial for those trying to conceive or simply wanting to understand their menstrual cycle better. Knowing when you’re most fertile can empower you to plan, prepare, or simply be more in tune with your body’s needs. When data is used as a tool for better decision-making, it transforms from a source of stress into a stepping stone for personal growth and empowerment. 🤰 Balancing Technology and Intuition While health trackers provide valuable insights, it’s essential to remember that they are only one part of a broader picture. The Tempdrop fertility tracker encourages you to listen to your body in conjunction with the data it provides. It’s not about letting a device dictate your well-being but about blending technology with intuition. 🎯 Taking a balanced approach means recognising that your body’s signals are important—both the ones measured by the tracker and the ones you feel internally. By integrating this data with your personal experiences, you can create a more comprehensive view of your health. This balance reduces the pressure of having to “get it right” all the time, allowing you to embrace the natural ebbs and flows of your body. ⚖️ Reducing Stress by Redefining Metrics of Success One of the reasons health trackers can become stressors is when we set unrealistic expectations or tie our self-worth to a number on a screen. Tempdrop offers a refreshing alternative by reframing the narrative around tracking. Instead of focussing on perfection, it celebrates progress and self-discovery. 🎉 Success isn’t measured by hitting a specific temperature or fertility window; it’s about understanding your body and making choices that support your overall well-being. This mindset shift can significantly reduce the anxiety associated with tracking. When you see the data as a guide rather than a judgement, you allow yourself the freedom to explore and grow. 🌱 The Broader Impact on Well-Being Ultimately, tools like Tempdrop have a broader impact than just fertility tracking. They foster a mindset of proactive health management. When you understand your cycles better, you’re equipped to make choices that align with your lifestyle and goals. This empowerment can lead to improved self-esteem and a greater sense of control over your life. 🌟 Moreover, by reducing the ambiguity around one of the most personal aspects of health—your menstrual cycle—you create room for a more positive and informed relationship with your body. This relationship is the foundation of overall well-being, making technology a partner in your journey rather than an adversary. ❤️ Conclusion Health trackers don’t have to be another stressor in life. When thoughtfully designed and mindfully used, they can become valuable tools for self-understanding and empowerment. The Tempdrop fertility tracker exemplifies this approach by offering gentle, informative insights that help you understand your body’s rhythms without the pressure of constant monitoring. In a world that often feels overwhelming, embracing technology that supports and informs rather than stresses can make all the difference. With tools like Tempdrop, you’re not just tracking data—you’re celebrating the unique and powerful journey of your health. 🚀
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Adenomyosis: What It Is, How It Differs from Endometriosis; How to Manage Symptoms
Adenomyosis is a lesser-known but equally challenging condition that affects many women, often going undiagnosed for years. It can cause heavy, painful periods, bloating, and discomfort that significantly impact daily life. But what exactly is adenomyosis, how does it differ from endometriosis, and what can you do to manage the pain—including the role of nutrition in symptom relief? Let’s break it down. What Is Adenomyosis? Adenomyosis occurs when the tissue that normally lines the uterus (endometrial tissue) grows into the muscular wall of the uterus. Each month, this misplaced tissue thickens, breaks down, and bleeds just like the uterine lining—but because it's trapped within the muscle, it causes inflammation, swelling, and pain. Common Symptoms of Adenomyosis 🔹 Heavy, prolonged periods – You might experience severe bleeding that lasts longer than usual.🔹 Intense cramping and pelvic pain – The pain can be deep, aching, and sometimes constant.🔹 Bloating ("adenobelly") – Many women report a swollen, tender abdomen, especially before or during their period.🔹 Painful sex (dyspareunia) – Intercourse may be uncomfortable due to increased uterine sensitivity.🔹 Pressure on the bladder or rectum – This can cause frequent urination or bowel discomfort. Adenomyosis vs. Endometriosis: What’s the Difference? Adenomyosis and endometriosis are often confused, as both involve endometrial-like tissue growing outside its usual place. However, they affect the body differently: Feature Adenomyosis Endometriosis Where it grows Within the muscle of the uterus Outside the uterus (e.g., ovaries, fallopian tubes, bowel) Main symptom Heavy periods, deep pelvic pain Pain throughout the cycle, infertility Diagnosis Often diagnosed via ultrasound or MRI Usually diagnosed through laparoscopy Common in Women over 30, often after childbirth Women of reproductive age, often starting in teens Treatment Symptom management, hormonal therapy, hysterectomy (in severe cases) Hormonal therapy, surgery (laparoscopy, excision) While both conditions can co-exist, they require different treatment approaches. If you suspect you have adenomyosis, a proper diagnosis is key to managing your symptoms effectively. The Role of Nutrition in Managing Adenomyosis Symptoms Diet plays a huge role in reducing inflammation, balancing hormones, and easing adenomyosis-related pain. While no single diet can "cure" adenomyosis, making the right food choices can help improve symptoms. Foods That Help 🥦 Anti-Inflammatory Foods – Leafy greens, berries, turmeric, and oily fish (like salmon) can help reduce inflammation. 🥑 Healthy Fats – Avocados, nuts, seeds, and olive oil support hormone balance. 🥩 Iron-Rich Foods – If heavy periods leave you feeling drained, load up on iron-rich foods like red meat, lentils, and spinach to prevent anaemia. 🍊 Vitamin C – Helps the body absorb iron and supports the immune system. Found in citrus fruits, bell peppers, and strawberries. 🫘 Fibre-Rich Foods – Whole grains, legumes, and vegetables support gut health and help your body eliminate excess oestrogen, which may play a role in adenomyosis. Foods to Reduce or Avoid ❌ Ultra-Processed Foods – Sugary snacks, fast food, and refined carbs can increase inflammation. ❌ Dairy & Red Meat (in excess) – Some studies suggest they may contribute to higher oestrogen levels, which could worsen symptoms for some women. ❌ Caffeine & Alcohol – These can trigger inflammation and worsen bloating or cramping. Other Ways to Manage Adenomyosis Symptoms Beyond nutrition, there are other ways to help manage adenomyosis pain and discomfort: 💊 Hormonal Treatments – Birth control pills, hormonal IUDs, and progesterone therapy can help reduce bleeding and pain. 🛀 Heat Therapy – A hot water bottle or warm bath can soothe cramping and pelvic pain. 🧘 Exercise & Movement – Gentle activities like yoga, Pilates, and walking can improve circulation and ease muscle tension. 🫂 Pelvic Physiotherapy – Helps strengthen and relax pelvic muscles, reducing pain. 🌿 Supplements – Magnesium can help with muscle relaxation, and omega-3s may reduce inflammation. Always check with a healthcare professional before adding supplements. 🏥 Surgical Options – In severe cases, a hysterectomy (removal of the uterus) may be recommended if other treatments fail. Final Thoughts Adenomyosis is often misunderstood, but with the right approach, symptoms can be managed. Whether through dietary changes, lifestyle adjustments, or medical interventions, finding what works for your body is key. If you're struggling with heavy periods, chronic pain, or bloating, don’t ignore your symptoms—advocate for yourself and seek medical advice. Have you found any tips or treatments that help with adenomyosis? Let’s keep the conversation going— join us at @femmehealthstore to share your story! 💜
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Accelerate Action: Amplifying Women's Voices for Change
I had the most incredible experience recently, chatting with nine remarkable women to discuss how we can truly accelerate action and progress for women everywhere. As I listened to their stories and insights, I was struck by the common threads that emerged - the shared challenges we face and the powerful solutions we can create together.
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In The Press
Simplify Your Fertility Tracking with Tempdrop
Take the guesswork out of cycle tracking with Tempdrop, the smart wearable thermometer that fits seamlessly into your routine. Designed to learn your unique patterns, it provides accurate, reliable insights without the hassle of early wake-ups or daily charts.
