Life of Riley Blog

Alright guys, some of you will have read our blog post on understanding the basics of endometriosis and endometriosis awareness (if not, you’ve gotta check it out! Click here to read) but now it’s time to deepen our understanding of adenomyosis. Yep, it sounds scary but we’re here to break it down for you (who comes up with these names anyway). Adenomyosis was once considered the same condition as endo but there are clear differences between the two.  What is adenomyosis and how is it different to endo? First things first, adenomyosis is when you see the abnormal endometrial tissue developing within the muscle of the womb. The main difference between endometriosis and adenomyosis is where the endometrial tissue grows.  With endometriosis, the endometrial tissue grows outside of the uterus (pelvis, stomach, lungs, fallopian tubes, ovaries, bowel, anywhere really), whereas with adenomyosis, the endometrial tissue grows in the muscle of the uterus.  Adenomyosis Symptoms Adenomyosis is more common in people who have had children. Typically, if you have adenomyosis you will have painful and heavy periods, a bulkier uterus (but I mean, who really measures the lining of their uterus. Not your typical Saturday night activity), irregular menstrual bleeding or maybe bleeding between periods and experience pain after sex (usually minutes and hours after). For endo, you will experience painful periods that are not necessarily heavy and sex will be painful during sex not afterwards. Here is a bit of a breakdown to make it easier to understand: Adenomyosis  Endometriosis  Painful periods  Painful periods (or pain at anytime throughout the cycle) Heavy periods May or may not experience heavy periods  Pain after sex Pain during sex Abnormal bleeding  Abnormal bleeding  Chronic pelvic pain Pelvic or bowel pain Enlarged uterus  Fatigue, nausea or diarrhea during your period  There’s a lot of overlap between the two conditions as some people may have both conditions but typically, adenomyosis will be seen in people who had endometriosis in their 30s or 40s rather than their teens or twenties.  Diagnosing Adenomyosis Adenomyosis can be difficult to diagnose but usually healthcare professionals will perform one or more of the following tests: Pelvic exam- usually the area will be tender to touch  Ultrasound- these can be useful but can miss some forms of the condition Imaging scans/MRI- this can show uterine enlargement and thickening of certain areas of the uterus which can indicate adenomyosis  Biopsy- this can only be done after a hysterectomy (removal of the uterus) when the adenomyosis deposits are sent to a pathologist for further testing.  Is there a cure for Adenomyosis? Sadly, there’s no “cure” for adenomyosis. As you cannot remove adenomyosis deposits, a hysterectomy is the only surgical option to fully “cure” the condition. Treatment options such as painkillers or the Mirena coil have been recommended to manage symptoms. Lifestyle can cause an overlap between adenomyosis and IBS symptoms as both are inflammatory conditions and triggered by poor diet. Everything we consume that encourages inflammation is like starting a fire within our body. So what do we want to do? We want to reduce the number of fires we start meaning we must alter our diet.  Diet & Adenomyosis Symptoms We all know the usual spiel about avoiding alcohol, excess caffeine, red meat, dairy, gluten (I mean honestly what’s left after that?), but for this condition, it’s important to take a personalised approach and understand what starts the fire in the first place. From there we can learn to manage or alter our diet to avoid or minimise those problematic foods. We don’t need to get rid of all joy from our life, yes I’m talking about that glass of wine on a Friday night, or coffee first thing in the morning - we need to survive, right? Speaking with a dietician can really help as the more improvements you make to your diet and lifestyle, the more you’ll reduce your symptoms. Although some people find supplements as a saving grace, there have been no supplements that are scientifically proven to reduce symptoms. Everything is highly personal with this condition, and it’s all about finding what works for you. I mean, who knows our body better than us?    Find out more about adenomyosis, endometriosis or other health issues on our Life of Riley blog today.

By Tara Ghosh You consider yourself usually quite balanced and nice to be around. Except… the week before your period. It all changes. You feel a dark cloud descend, can’t control your temper and, on bad months, want to quit your job and all your relationships.  PMS is here and it’s definitely no fun.  What is PMS? Pre-Menstrual Syndrome (PMS) is an umbrella term for a host of emotional and physical symptoms people experience in the week before their period and include: Bloating Cramping  Acne Headaches Sleep problems Fatigue Anxiety Depression Irritability/anger Brain fog But why do these lovely things come to visit us every month?  Period 101 Every menstrual cycle our brain and ovaries are in a conversation and it's this dialogue which determines if we ovulate. Every cycle our body recruit follicles (which produces oestrogen) and ovulate (which means we produce progesterone). Around 2 weeks after we ovulate our period arrives. Voilà! Then the whole cycle repeats. Oestrogen and progesterone are equally brilliant and we need both in the right amount to be healthy and balanced. You can think of them like dance partners, which should ebb and flow in tune with each other. However, when those key hormones are not in the right proportions PMS symptoms happen, like mood swings, heavy periods and sore boobs. Sometimes this is caused by anovulatory cycles (very common through teenage years and from your late 30s onwards during perimenopause). This is where you have what looks like a totally normal cycle, with your period arriving on cue. But... you haven't actually ovulated so you have zero progesterone to soothe you. That accounts for why some cycles you feel fine and balanced. And others you are thrown by unexpected mood swings. Other factors affecting mood swings Perhaps you do ovulate but just didn’t produce enough progesterone. This is most commonly down to stress in our body, whether physical or emotional. Basically, the ingredients our body needs to make cortisol, our stress hormone, are the same that make progesterone. Also, high cortisol levels block progesterone receptors. So it’s a double whammy. Our body produces less progesterone and then what it does produce can’t do the job it wants as cortisol has basically stolen its seat. The reason for this is our body is ALWAYS going to prioritise survival over reproduction.  Another reason for PMS is that perhaps ovulation happened and progesterone levels are ok but actually you have sky high oestrogen levels which causes that hormonal dance partnership to be out of balance. This can be caused by xenoestrogens like BPA and Phthalates in our food, beauty and cleaning products, as well as from alcohol consumption, weight gain and obesity. Pre-Menstrual Dysphoric Disorder (PMDD) One thing to mention when we talk about PMS, is her bigger, badder, big sister PMDD. It involves severe mood changes in second half of cycle with intrusive dark thoughts, fits of rage, panic attacks, brain fog, self harm… it is very, very debilitating. 1 in 20 people with periods suffer with PMDD and it’s important that people get the right support, for example through wonderful organisaitons like IAMPD and LunaHub.  Now we know what can cause PMS, what can we do to ease our horrid symptoms? The good news is PMS is not a life sentence. Just because you have a period does not mean you have to suffer with PMS every month. Most people find a HUGE improvement in their PMS by making very simple tweaks to their diet and lifestyle. What helps each person will be different and these ideas are a great place to start:  Nutrition - eating a balanced diet with each meal containing 50% veggies (yes 50%!), protein and healthy fats like ghee, olive oil, seeds or nuts. An often overlooked part of nutrition is eating sloooooowly. Ideally we need to chew each mouthful 10 times, my friends. Last thing on nutrition, some people find cutting out dairy can improve their PMS. Prioritising your sleep – we ideally need 8 hours sleep a night. If you’re not bagging that much sleep or don’t wake feeling fully rested, you need to work on your sleep pronto. Find ways to soothe your nervous system every single day - take 5 mins daily rest with your eyes closed listening to music, set an alarm on your phone to take 10 deep slow breaths, try Arvigo® self care massage, spend some time in nature  Supplements - supplements are just that, supplemental to all the other good stuff you're doing for your sleep, nutrition and stress levels. Commonly recommended supplements for PMS are Magnesium, B vitamins, Vit D3/K2, Ashwagandha but remember to use your common senses and always check with your doctor before starting any supplements. If you try these suggestions consistently for 2-3 months and see no improvement or your symptoms get worse at any time, definitely see your doctor or naturopath to get more support. (But, pretty please, don’t accept hormonal birth control as a fix for your PMS as that doesn’t get to the root cause of period and mood issues!). Get to know Tara Tara Ghosh is an Arvigo® Therapist and period wellness expert passionate about empowering people with periods to feel strong whatever season of their life they are in. Tara works with people all over the world through her workshops for tweens and teens, as well as those in their 30s and 40s. InstagramWebsite

March is Endometriosis Awareness Month so we thought it fitting that today we expand our knowledge on what Endometriosis is and the common symptoms associated with it. Endometriosis (or Endo for short) is caused when bits of tissues that are similar to the lining of our uterus, grow in places that it shouldn’t, usually outside of the womb. This tissue has been found growing in all parts of the body (lungs, heart, brain but mostly commonly in the abdominal area) and if it's not managed or treated, can be fatal.  What is Endometriosis? Endometriosis is an inflammatory condition that is ignited by hormones (that goddamn menstrual cycle again). That's why people typically get flare-up’s before, during or after their period. But depending on where the endometrial tissue is growing, they can experience chronic pain all month long.  Endo in Ireland Endometriosis is very much under-diagnosed in Ireland, with an average diagnosis taking 9 years between reporting symptoms and receiving a diagnosis. Oh yes, you read that right, 9 YEARS!! Most people with symptoms get prescribed the pill as a tool to manage and reduce their symptoms. But, and there is a big BUT here, endo symptoms are sparked by our hormones meaning the pill will only mask the problem until we stop taking it. That's why it's common for women in their late 20s / early 30s who stop taking the pill to start experiencing symptoms and begin their journey to receiving a diagnosis.  So, what are the common Endo symptoms? 1st and foremost pain – can be in the lead up to, during or after your period (with endo, it is more so pain than heavy periods that is experienced) Pelvic pain at any time in your cycle Cramping and swelling  Pain during sex Digestive issues (Similar to that of IBS) Pain passing urine or with bowl movements  Bleeding between periods   Although we can look out for symptoms the only way to receive a definite diagnosis is through laparoscopic surgery (or key-hole surgery). Not many people know this, but there are actually 3 types of Endometriosis; deep infiltrating endometriosis, endometrioma’s (chocolate cysts) and superficial endometriosis of the peritoneal lining - all very medical and scary terms that mean nothing to us mere mortals, but worth mentioning. We won’t delve into each type today as we don’t want to over complicate things but your consultant should guide you through the meaning of each and what you need to know specific to your condition. Women usually present to their GP for 2 reasons, they either have pain and want to find out what is causing it, or they are trying for a baby and it isn’t happening. In the latter scenario, approx. 50% of women will go on to receive an endometriosis diagnosis. It’s important to note that chronic pain does not mean severe endometriosis. Some women have no pain or symptoms and may find they have the most severe form of Endometriosis. Keyhole surgery is key (excuse the pun) to understanding your condition as everyone is different.  Research has suggested that in some cases endometriosis is genetic, so it is nothing we have “done” to cause it (leave the self-blame at the door ladies). When we think about what is normal and what is above normal, we need to remember that period pain should be mild in nature and should not stop you from living your life and getting on with your day. Everyone’s “normal” is different, you know your body better than anyone, and while some people have a low pain threshold others have a high one. If the pain is crippling or severe FOR YOU then no one can tell you otherwise, it's your pain so although we hate to say it, you must be your own self-advocate (did we mention it takes 9 years to get a diagnosis!).  We were lucky enough to sit down with someone who suffers from endo and asked them a few questions you may find helpful. 1. When did you begin to realize you may have endometriosis?  About 18 months ago after a consultation with a nutritional therapist who specialises in women’s health/hormones. She was the first person to ever mention endometriosis, before that a potential PCOS diagnosis was thrown around but nothing concrete. After coming off the pill with the support of said therapist, I changed doctor and went to get my bloods done. This new doctor was the 2nd person to ever mention endometriosis and completely rule out PCOS. 2. How long did it take for you to be diagnosed with endometriosis? As is with so many people, was it a difficult and long process to get diagnosed?  In the end, the diagnosis was not difficult, but the process of being heard was difficult.  I had extremely painful periods from the age of about 13, I was put on the pill at 14. At 19, I was sent to a consultant for PCOS, that was inconclusive so I was put back on the pill. I made the decision to come off the pill and get to know my body and find a root cause. After my periods got worse I went to a nutritional therapist who I mentioned above, then to a doctor, then to a consultant. Once I went to the doctor, because I have private health insurance, the referral to a consultant was relatively quick. I am now 28, diagnosed at 27.  3. In comparison to other countries, Ireland has a particularly long waiting time and low diagnosis rate for endometriosis. How do you feel as a woman in Ireland with this condition? I feel unheard. I was left to do the research myself, thank god I found the nutritionist therapist when I did. Otherwise I could be in my early thirties, coming off the pill thinking I would get pregnant immediately and be facing a diagnosis. Instead of figuring out my cycle at a young age and trying to find the root cause, the pill was used as a quick fix. The pill was used to mask the problem, “out of sight out of mind” springs to mind. What I have found is that a lot of GP’s talk at you, they don’t want to collaborate and find a problem, they can be very dismissive. I also find that finding the right GP is really difficult but it is worth it because you need the GP to give you a referral to a consultant. They are the gatekeeper between you and the consultant. If your GP doesn’t believe you, plays down your pain to general period pain, then you may not get the care you need.  There is not enough importance placed on understanding or improving women’s health in Ireland. You have to be your biggest advocate, and that’s not always easy. 4. Since being diagnosed with endometriosis, do you feel as though you’re getting enough support and information from your health professional(s)? Yes I feel supported, but a lot of my information comes from educating myself through blogs, podcasts etc. A lot of the time you are spoken at, you are overloaded with information and it can be hard to digest 5. What kinds of endometriosis symptoms did / do you experience?  When I was a teenager, I had heavy painful periods so I would have to leave school for 1-2 days a month. I wouldn’t be able to move from the couch and would count the hours and minutes until the next time I could take nurofen plus (panadol simply wouldn’t do, I might as well be eating jellies for the relief it gave).  Since coming off the pill, my period is irregular and light (maybe 2 days at most). However, day 1 of my period is debilitating. I have hot and cold sweats, tired, severe cramps, diarrhea and sometimes vomiting. Similarly, I count the minutes to when the nurofen will either work, or when I can take them again. Once the nurofen has kicked in, the symptoms subside but the uneasy feeling/bloating is always there. Hot water bottle’s are the most underrated household item. Without it, I would not get through my period. My life stops for that one day. 6. How does the pain you experience impact your life? What is it like living with endometriosis as a condition? You learn to live around it. I now know my symptoms so I can manage my life around them. I know what to expect. The pain cannot be understood only if you go through it yourself. I have quite a strong pain threshold but every time I get my period, I dread what comes with it.  I now have pain relief in my drawer at work, in my car and at home. If I go away for a night, I bring it just in case. I ensure that if I do get my period, I am prepared. You go about your day as normal but knowing that very few people truly understand the impact getting your period can have on your ability to get through the day. If you complain, it is usually met with a judgment that everyone has period pain, it can’t be that bad, and to basically get over it.  7. What is something you would like others to know / understand about endometriosis?  I would like people to know that counting the minutes to when you can take pain relief again is not normal. Being in extreme pain during your period is not normal. Taking the pill for the purpose of solving your menstrual issues is not normal.  Question your doctor, you are paying them for a service, so make sure you get the advice, time and support you need.  For mothers, I would advise that if your daughter is a teenager and she is put on the pill for issues with her menstrual cycle, do not accept this as a solution. Teenagers should learn their cycle, it may be painful to begin with (our hormones don’t actually settle down until we are between 18-22, so they are bound to bring some discomfort until then). If you don’t find the root cause of the problem now, you will have to find the root cause at some point in the future. All it is doing is kicking the can down the road. It is so much better to have a diagnosis or a reason why now so you can be prepared whether that is starting a family early, egg freezing, surgery to remove adhesions and reduce pain etc. Knowledge is power!  8. What do you think we can do to raise more awareness of endometriosis and make sure people who think they have it are being heard?  More research into the condition is needed, it is an inflammatory condition so it has the potential to impact every part of the body making it not just a fertility issue but a whole body issue.  Don’t turn endometriosis into a buzz-word, educate our teenagers. Make sure girls understand the condition (some might identify with the symptoms and get checked) but also educate the boys so that they grow into compassionate individuals and foster a great workforce in the future. Fertility and periods should not be a taboo subject for any gender.  I mentioned that I found my nutritional therapist on instagram. Usually social media gets a bad rep, but it was my guiding light and still is. I follow so many doctors, consultants, therapists on Instagram that are so full of knowledge and are willing to share that knowledge for the greater good of helping women. Finally, a support group sounds dramatic, but I think it would be really beneficial to link women with the condition together by county. As I mentioned, it can be quite lonely when no one truly understands the pain. But it would be hugely beneficial for understanding other people’s experience and to hear positive stories about how they got through it and have come out the other side. So much is unknown when you are in the early stages i.e. diagnosis, surgery, fertility, impact on menopause etc.  We want to give a huge thank you to the lovely person who allowed us the ask them these questions. We hope their insight into their own experience with endometriosis may help others to determine whether they may have the condition.  What can we take away about endometriosis from all this??  So, if you're experiencing severe pain around your period, missing work, unable to participate in daily life, counting the minutes until you can take your next pain killer or have a path worn to the kitchen from filling your hot water bottle, just know that this is not normal and should be raised with your GP. Do not brush these symptoms under the metaphorical “it’s just my period” carpet.  To keep in theme with Endometriosis Awareness Month our next blog with focus on differentiating between Endometriosis and Adenomyosis so watch this space!  In the meantime, check out our other blogs here and find out more about endometriosis and health around periods today.

Farts. Let’s just talk about them and let go of all of the awkwardness. Farting or ‘passing wind’, is a day-to-day occurrence. We all do it, so stop acting like you don’t. We’ve all been there, done that, bought the t-shirt. But the one thing you can rely on when it comes to farting, is that we always need to let loose at the most hilarious and inappropriate times - an important meeting, a presentation, even during an interview.  Yeah, regular bum-farts are one thing, but have you ever experienced a fart from your vagina? Well, sit back my friend, and prepare to be blown away (excuse the pun, lol).  Queefing ‘Queefing’ or vaginal farts are very common and completely normal, but there’s no denying that they can be embarrassing.  What is it and why does it happen?  It happens when trapped air is released from the vagina, usually during sexual activity, exercising or stretching (like yoga). It may also occur when something is inserted into the vagina that allows air bubbles to become trapped i.e. a penis, sex toy, tampon, finger etc. However, some pregnant women experience pouts of queefing.  It may also be down to your pelvic floor structure. A study published in March 2021 in the Journal of Sexual Medicine found that more than a third of women with pelvic floor disorders reported vaginal farting. Regardless of the cause, queefing should never be painful so if you’re experiencing painful queefs, why not speak to your doctor and get to the bottom of it :) How do you know the difference between queefing and a regular anal fart?  Although they sound the same (thankfully) queef’s don’t have the same gassy odour.  Some research has suggested that there is a link between pelvic organ prolapse and queefing (vaginal farts). Prolapse occurs when the pelvic organs drop down due to weakness in the supporting structures, most commonly during or after pregnancy. Queefing can be a sign of a more serious medical condition such as pelvic floor dysfunction or vaginal fistulas. If you are queefing excessively and have a weak pelvic floor, then it is always important to talk openly with your doctor about this. So, how can we reduce or prevent queefing?  What’s important here is that the pelvic floor is a muscle and what can we do with muscles? We can exercise and build their strength and resilience.  1. Use a Pessary This is a circular, plastic or rubber, device that fits into the vagina and support’s the tissue that was displaced due to prolapse 2. Kegel Exercises Kegels can help make your pelvic floor (the muscles under the uterus, bladder, and bowel) stronger and tighter. It’s basically like pretending you have to urinate and then holding it.  Another way to reduce queefing is by having less vaginal sex, but we will NOT be suggesting this. We’re not monsters goddammit! So let’s focus on completing Kegel exercises to reduce the likelihood of queefing.  So how do we complete a Kegel exercise you ask?  Sounds fun and exotic right? Is everybody ready to KEGEL? First, you need to figure out what muscles to strengthen, imagine you are stopping yourself from peeing mid flow or trying to hold it in until you can make it to a toilet, this is your pelvic floor at work.  To complete a Kegel you should lie down (to begin with), tighten those muscles for 3 seconds then relax for 3 seconds and repeat 10-15 times, do this 3 times a day or as often as you can! Although it sounds like a lot you’ll get used to it, and before you know it, you’ll be doing your Kegels when standing in line getting a coffee, sitting at your desk or driving the car. Once you get in the swing of things, it will be the easiest workout you will ever do, and your pelvic floor will thank you. Remember, when you are holding the pelvic floor muscle, your abs, bum or thighs should be relaxed (whatever is normal for you), they should not be tight or flexed.  And don’t forget to breathe when doing your Kegels! Queefing is a normal bodily function that we shouldn’t be embarrassed about. It’s something that happens to all women but we need to be mindful of what is normal and what is excessive. If you have tried working your pelvic floor and you still believe that your bordering on excessive then always seek medical advice.   (Play Rihanna- Work) Now go ladies, and WORK WORK WORK WORK WORK WORK those pelvic floors!

6 simple ways to start truly loving yourself ❤️ Don't get us wrong, it's really hard to know where to even start when someone says "love yourself". But a couple of simple changes to your life can have a massive impact on how you feel about yourself, and gradually you could begin to really and truly love who you are and everything about you.  In my opinion, self-love, self-compassion and self-belief are some of the most revolutionary things you can begin to practice on yourself. The changes you can see just from beginning to love yourself are fascinating, but also a total no-brainer and not surprising in the slightest.  So, let's dive in! Here are 6 simple ways to truly start loving yourself: 1. Stop comparing yourself to others This one’s a big no no! There’s no point comparing yourself to anyone else in this world because there’s literally only one you. Celebrate yourself and be happy to know that you have so much value in being just who you are. In order to stop comparing yourself to others, you've got to know who you are. It's never too late to start rediscovering who you are, what you believe in, and what your values are. THERE'S NO TIME LIKE THE PRESENT LADS! 2. Allow yourself to make mistakes If you’re anything like me, you’ve made a couple of these in your lifetime (lol). You’ve got to let yourself off the hook for your mistakes and imperfections. Cut yourself some slack! It may not be a whole of fun at the time, but making mistakes is one of the best ways to learn and grow, so embrace them!  3. Don’t be afraid to let go of toxic people This one's REALLY important guys.. The world is full of radiators and drains. ‘Radiators’ are people who radiate energy, positivity and who spur us on. ‘Drains’, on the other hand, drain us of our energy and motivation. So surround yourself with amazing radiators; those who encourage, inspire and motivate you to be your best self.  (Side Note: Make sure you're a radiator for your friends too ❤️) 4. Take every opportunity life presents or create your own It’ll never be the perfect time to make a change or take that leap of faith. But more often than not, you’ll be so happy you did.  Just grab life by the balls; you only get one, so make the most of it. Carpe diem, and all that jazz!  5. Always be kind to yourself  This goes deeper than a self-care Sunday (but don't get me wrong, I'm a SUCKER for a good self-care Sunday). It takes a little more than hopping in the bath surrounded by candles, reading a good book with a luscious face-mask on... You have to speak the love you have for yourself into existence.  Positive affirmations can be such a powerful thing and maybe you don’t believe it now, but if you keep telling yourself how much love you have for yourself, you’ll start to realise how amazing you really are. 6. Buy yourself a vibrator Listen to me when I say this... EVERYONE should own a vibrator. The taboo around vibrators is breaking and people are beginning to find out how glorious they really are. Did you know that vibrators were invented as a medical device used to treat hysteria? Uh-huh! And now they're perfect little pleasure bombs that have the capability to give you the best orgasm of your goddamn life.  So do yourself a favour - buy a cute vibrator. And remember, if you have a partner and they're skeptical about using one while intimate, just remind them that the vibrator is our friend, not our foe.  What have we learned from this?  I don’t know about you, but I will CERTAINLY be practicing what I’ve been preaching above and start with these few simple, but really effective ways to get on the path to loving myself. Because there's no doubt in my mind that you can't begin a relationship, hoping to be loved, if you don't actually love yourself first.  Woah, that just got really deep! Anyways, queue "Love Yourself" by Justin Bieber x

Or Human Papillomavirus? Some of you may have heard of it due to the HPV vaccine and the roll out in secondary schools (we’re really showing our age now). This may surprise you, but HPV is actually an STI (yep you read that right, a sexually transmitted infection). In fact, it's the most common STI and here's everything you should know about it.  HPV is a huge family of viruses with over 100 strains. Commonly these strains are broken into 2 categories, low-risk strains and high-risk strains. Low risk strains:  HPV2 and 10 cause common warts on hands/feet HPV6 and 11 are the strains that cause genital warts High Risk strains:  These are the strains we need to watch out for as they've the potential to develop into cancer. High-risk strains include; HPV: 16, 18, 31, 33, 35, 45, 51, 52 and 56.  HPV16 and 18 are known for causing cervical cancer.  The most common type of cancer is cervical cancer, however it can also cause penial cancer, vaginal cancer, anal cancer, vulvar cancer and head and neck cancer. 80% of people will contract the HPV virus at some point in their life. Luckily, our immune system is made of strong stuff and often does the job of clearing viral infections for us. However, sometimes our immune system can’t clear the infection for us and it can lie dormant for months or even years. When we’re infected with a high-risk strain of HPV and it goes untreated, that's when it's more likely to develop into cancer.   So, how is HPV contracted? Well, as we mentioned, it's an STI so it's spread through skin to skin contact during any kind of sexual activity (penetrative or not). This includes vaginal, anal and oral sex or any form of genital contact.  What you can do to prevent getting HPV?  While they're amazing at what they do, unfortunately, condoms alone won’t cut it as they don't cover the entire genital area. The most effective way to protect against HPV is getting the HPV vaccine. This vaccine protects you against the types of HPV that cause 9 out of 10 cervical cancers. These vaccines are cutting cervical cancer rates in Ireland by almost 90% (AMAZING 🤯).  Another way to prevent getting HPV is reducing your number of sexual partners. Yeah.. It may sound obvious but as HPV is an STI, the less sexual partners we have, the less likely we are to contract the virus.  So, what is the HPV vaccine and where can I get it?  The lovely island of Ireland actually has a HPV vaccine programme that can be accessed by anyone registered with the HSE. This is where girls and boys attending 1st year of secondary school are given the vaccine for free - and god knows we love a freebie ;)  The vaccine is most effective when administered before any hanky-panky (i.e. sexual contact) has occurred which is why it’s typically given to those aged 12-13 years. This doesn’t mean that you can’t get the vaccine if you've already had sex, it just means it won’t be as effective.  Now we know not everyone was eligible to receive the vaccine in secondary school but the good news is, you can still receive the vaccine if you missed the opportunity to be included in the vaccine programme. The only downside is that it's pretty expensive - typically ranging from between €600-800. Our advice is to have a chat with your GP and discuss whether it makes sense for you to receive the vaccine.  Where else in the world is the HPV Vaccine available?  Ireland isn't the only country to provide access to the HPV vaccine. Over 80 million people worldwide have received this jab. More than a decade ago, the NHS in England began providing the vaccine to girls aged 12-13 and recently a study published in medical journal the Lancet found that the HPV vaccine cut cervical cancer rates by 87 percent in women who received the vaccine when aged 12-13. Then in 2019, the NHS also began offering HPV vaccines to children of all genders ages 11 to 13 as well as adults who wanted it. As well as all this, towards the end of 2020, the World Health Organisation announced their "vision of a world where cervical cancer is eliminated as a public health problem". The program set a goal for countries around the world to vaccinate 90 percent of girls by 2030 and to have 70 percent of women screened for cervical cancer by age 35. While HPV still holds the spot as the most common STI and cervical cancer remains a threat, there has been so much positive work done to eliminate this cancer from our lives. As with anything in the medical field, there's a lot more to be done about it, but we feel good about where this movement is going - that's for sure!  As always, if you have questions about HPV or the HPV vaccine, please reach out to your healthcare professional.   

Alisa Vitti first mentioned the process of Cycle Syncing in her book WomanCode, and since then, people who have come across the process have come to love it and swear by how much easier it is to manage and optimise their energy levels, focus and intuition. What is Cycle Syncing & how does it work? Cycle Syncing refers to leaning into the fluctuations that come along with the menstrual cycle phases. It involves making lifestyle choices according to your menstrual cycle phases. This means we're using our menstrual cycle as a framework to live in harmony with our hormones. Rather than doing the exact same thing everyday while our hormones are causing shifts in our mood, digestion, and energy.  Whether it's in relation to food, work events, dating, exercise - literally anything that can be disrupted by our hormones, so we should be taking a closer look at our cycles. Important to note that everyone is different. Conditions like PCOS or Endometriosis can really impact on the menstrual cycle so this is a guide to feel more in tune with your body and boost your overall well-being, not a rule. How should I start Cycle Syncing? Well, you’re already about ¼ of the way there just by knowing when your period is going to grace you with their presence. The best place to start is by tracking your cycle. Figure out the nuances of your cycle so you can determine the best strategies that will work for your body. Tell me this, would you leave the house without checking the weather? Then, why live blindly without figuring out the flow of your hormones? Those who menstruate go through four main phases of a cycle with distinct hormonal fluctuations. These fluctuations have been researched and it’s been discovered that going through the different cycle phases can have different effects on mood, energy levels, metabolism, sleep quality and even vulnerability to injuries. What are the menstrual cycle phases? Phase One: Menstruation (Days 1-5 of your cycle) This is when your period begins, aka Day 1 of your cycle. It’s the phase where the uterus sheds its lining, resulting in bleeding. During this time, hormone levels like oestrogen and progesterone are at their lowest, which can leave you feeling depleted both physically and emotionally. During this time you might notice: Lower energy levels Feeling more introverted or introspective Cramps or discomfort Bloating, tender breasts, or digestive changes Disrupted sleep or feeling more fatigued than usual This is your body’s way of asking you to slow down and rest, and it’s totally okay to give yourself permission to do just that. Think of this as your natural 'winter' phase: a time for turning inward, recharging, and being gentle with yourself. Movement during your period While curling up with a hot water bottle might sound like the dream (and let’s be real, sometimes it is), gentle movement during menstruation can actually help ease many of the symptoms.Gentle movement during your period can offer a surprising number of benefits. It helps improve circulation, which in turn can reduce the intensity of cramps, while also releasing endorphins, your body’s natural painkillers and mood lifters. Light exercise during your period can aid digestion, ease bloating, support more restful sleep, and even help boost your overall energy levels. The most important thing is to tune into how your body feels! If a workout feels more draining than energising, it’s perfectly okay to slow down and take a rest.  Phase Two: The Follicular Phase (Days 6-14 of your cycle) Following your period, your body begins to shift into a more energised state. During this phase, oestrogen begins to rise steadily since your ovaries are preparing for ovulation. You might notice a boost in motivation, creativity, and clarity, this is your natural 'spring' phase, where things start to bloom again. Many people feel more social, adventurous, and creatively inspired. Thanks to lower body temperature and balanced hormones, sleep quality often improves too, so expect more restful, deeper sleep that helps you wake up feeling refreshed. Movement during your Follicular Phase With your energy climbing, this is an ideal time to challenge yourself physically and mentally. Your body is more primed for performance, so this phase perfect for pushing boundaries and trying new things.The best types of exercises during this phase:  High-Intensity Interval Training (HIIT) Running or cycling Dance classes Strength training (especially lifting heavier weights) Because your endurance, coordination, and muscle recovery are stronger during this time, it’s a great window of opportunity to set goals or build new habits. Whether it’s increasing your reps, trying a new sport, or getting out of your comfort zone, your body and mind are in sync and ready to take on something new. Phase Three: Ovulation (Days 15-17 of your cycle) Ovulation is the high point of your cycle and your hormone levels (especially oestrogen, with a little boost of testosterone) are at their peak.You might feel extra confident, energised, flirty, and magnetic, like you’re on top of the world. This is when you're likely to feel super social, creative, and ready for anything, whether that’s pitching an idea, going on a date, or just catching up with friends. It’s also when you’re most fertile, so this is great to keep in mind, wether you're planning or avoiding pregnancy. Movement during Ovulation With energy at an all-time high, ovulation is a fantastic time to really lean into powerful, sweat-inducing workouts that leave you feeling strong and confident.The best types of exercises during this phase:  Cardio-based workouts (running, cycling, spinning) Group fitness classes (dance, HIIT, boxing, etc.) Team sports or outdoor activities This phase is all about owning your power, physically, mentally, and emotionally. So go ahead and embrace workouts that energise you and tap into your most vibrant self. Phase Four: The Luteal Phase (Days 18-28 of your cycle) After ovulation, your oestrogen starts to dip while progesterone takes the lead. Your body is essentially preparing for a possible pregnancy, and if that doesn’t happen, both hormones drop toward the end of this phase - hello, PMS. This phase in your cycle is when many people start to feel those familiar signs like cravings, mood shifts, or low energy creeping in. You might notice you're feeling a little more sensitive, easily overwhelmed, or just craving some quiet time. That’s totally normal. Earlier in the luteal phase, your focus can still be sharp, but as your period approaches, it’s natural to slow down and want to cocoon a bit. Movement during the Luteal Phase The best types of exercises during this phase:  Gentle Pilates or yoga (restorative, grounding styles are great here) Lower-intensity strength training Walks or hikes in nature Cycling or swimming at a calm, steady pace   Cycle Syncing your way to better nutrition Often, we tend to eat the same foods on a regular basis to save time, effort and frustration. But the different levels of oestrogen, progesterone and testosterone we fluctuate between each month require different nutritional and detoxification needs. Here’s what you should eat, drink and avoid depending on where you’re at in your cycle: Menstruation: During this phase your oestrogen is on the rise. Hydration is key, so keep sipping water throughout the day. Chamomile tea is a lovely go-to. It’s naturally anti-inflammatory, helps ease cramps, and promotes deeper sleep and relaxation. Try to steer clear of excessive caffeine, spicy foods, alcohol, or heavy, fatty meals, as they can make cramps and bloating worse. That said, don’t be hard on yourself if you’re craving comfort food, this phase is all about tuning in and giving your body a little extra love. Follicular phase: This is the time to support your body as it starts to build back up after your period. Oestrogen is on the rise, so it’s helpful to include foods that support hormone metabolism, think sprouted foods like chickpeas, nuts, seeds, and plenty of colourful fruits and veg packed with antioxidants. Nettle tea is a wonderful addition too. It’s rich in iron, helps replenish your stores after blood loss, and gives your body a gentle, nourishing boost as your energy starts to lift again. Ovulation: This is your high-energy, feel-good phase. Oestrogen is at its peak, so it’s the perfect time to fuel your body with vibrant, nutrient-dense foods. Focus on meals rich in protein and healthy carbs, especially if you’re working out. Support your liver and hormone balance with anti-inflammatory foods like leafy greens, sweet potatoes, berries, almonds, and cruciferous veg like broccoli, kale, and cauliflower.Feeling fancy with your teas? Red raspberry leaf, green tea, and chasteberry are known to support fertility and hormone balance during this phase. Luteal phase: Oestrogen and progesterone both surge and then wane during this phase. Try to eat foods that will produce serotonin, like leafy greens, quinoa, and buckwheat (or just watch videos of cute dogs, a sure-fire way to produce serotonin). You’ll also want to focus on magnesium-rich foods that fight fatigue and low libido, like dark chocolate, spinach and pumpkin seeds. For tea, chamomile, peppermint, ginger, and cinnamon are great choices to reduce bloating and relax your muscles. Nom. What can we learn from Cycle Syncing? There's not a whole lot of research on cycle syncing but what we do know is pretty profound. Many people who suffer from endometriosis, unknown to themselves, began cycle syncing. They were preparing themselves for the pain they were due to endure during their period and from that, they began noticing regular occurrences during their cycle. Claire Baker, period coach and author encourages us to start with simple awareness:  "Charting your cycle every day is important, because it’s not easy to look back. Notice where the strengths and challenges are, and a pattern will emerge after about three months.” Key takeaway for Cycle Syncing The bottom line is… Your period is kind of a superpower, you just have to figure out how to work it. Find out more today about cycle syncing, menstrual cycle phases and ovulation with our Life of Riley Blog or check out the resources below for more information:1. Period Tracker: Stardust2. Clue App: for tracking your cycle and and understanding your patterns3. Period Power (book) by Maisie Hill 4. The Female Body Bible (book) by Emma Ross

This will be an experience familiar to many of you; you’re at a friend’s house, and you need to change your tampon. Like some low rate spy, you smuggle the tampon up your sleeve, excuse yourself to use the bathroom and then go through a period (pardon the pun) of mild panic with the dread of how to dispose of the used tampon. For some reason putting it in the bin fills you with hot shame. Why? No real reason but it just does. The embarrassment of it all is too much to bear but let us tell you a secret. Your friend very likely knows you menstruate and doesn’t judge you; your friend very likely knows you use sanitary products and again doesn’t judge you and your friend is unlikely to root through their bin! Well, we hope so. However, all this rational thought escapes you and instead of the bin, the toilet seems like an attractive option. It looks like a bin with no consequence due to its magic flush handle, there to flush all your cares away. Or so you think….. Can a tampon be flushed? While the toilet seems like an easy option at the time and lets you escape from own self-made shame spiral the story doesn’t end there for the tampon. It is about to start on its own adventure, with disastrous consequence. With a flush your problems might seem over, but really, they are just beginning. The tampon may have a tail but that doesn’t make it a fish (please don’t flush fish either, but that’s for another day). The tampon will make its way from the toilet to the intricate wastewater treatment network, possibly swimming into a lake, river or the ocean where it can be a hazard for water quality and marine life. It can ultimately wash up on to a beach where it is not only unsightly but can also be a danger to birds or animals who mistake it for food or can have a damaging effect on the marine ecosystem such as seaweed. Wow, all that because you were too embarrassed to use the bin. Think before you flush! The purpose of this story isn’t to make you feel bad. As we said we have all been there. The purpose of this story is to highlight how our actions can have consequences, even the actions we take in the bathroom. Knowing the negative effects of your actions gives us great power, the power to change our behaviour which does make a difference. Can you get compostable tampons? The solution to disposing of sanitary waste is to simply use a bin, it couldn’t get easier than that. Going a step further, you can compost your Riley tampons and pads even after use. Now the solution to your embarrassment is to realise people menstruate, take a deep breath and throw the sanitary product in the bin. Always Think Before You Flush. If you’d like to learn more about how to consciously dispose of tampons or pads or learn more about Riley products, then visit our Life of Riley Blog. This story was brought to you by the Think Before You Flush campaign. It is a public awareness campaign to educate people that only the 3P’s (pee, poo and paper) belong in the toilet, everything else belongs in the bin. The Think Before You Flush campaign is run by Clean Coasts in partnership with Irish Water. For more information go to www.thinkbeforeyouflush.org or look at #thinkb4uflush on Twitter, Facebook or Instagram.

The female reproductive system is truly one of nature's most sophisticated processes. The monthly cycle is incredible when you think that seven hormones work synergistically to cause four distinct processes to take place over the course of each cycle. Learn more here

Periods! Yep we said it. Periods! Also known as TOM, Aunt Flo, Friends, Visitors, Painters. No matter what the name, we all know the joy when they drop by unexpectedly (said no woman, ever!). Women go through approx. 396 menstrual cycles, that is a period month in month out for approx. 33 years. With this in mind, why do so many women feel awkward saying the “P” word? We all get them, we all live through them so let’s start talking about them. Let’s start the conversation. It’s time to go back to basics and learn the fundamentals about our menstrual cycle and why we need a period. It’s not just for the obvious reasons but also for understanding our general health. Our period is our bodies way to show us that everything is healthy but also, flag to us when something is not quite right. So, let’s keep this as simple as possible, period 101, without any quotes or medical jargon, because who really understands those big words anyway. A menstrual cycle is the changes a woman’s body goes through in order to prepare for a pregnancy. A healthy menstrual cycle usually lasts 28 days however it can be anywhere between 21 and 35 days for an adult woman (21 and 45 days for a teen). There are 3 stages we need to be aware of in the menstrual cycle: 1st stage – Follicular phase (7-21 days) 2nd stage- Ovulation (1 day)  3rd stage- Luteal Phase (10-16 days) To keep it simple, in order to have a period, we need to ovulate and in order to ovulate we need 2 key hormones, Estrogen and Progesterone. Estrogen comes in many different forms but the one we want to know about for periods is Estradiol. Estradiol is your happy hormone and is prominent in the first 2 (ish) weeks of your cycle (Follicular phase). Estradiol elevates your mood, promotes healthy bones, muscles, brain, heart, skin and metabolism (that’s why you feel like you can take over the world in the first 2 weeks). However, the main job of estradiol is to grow and thicken the uterine lining so that we can grow a baby (important stuff!). Like most things, there is a catch 22? The more uterine lining, the heavier the period. So now we know about the follicular phase and the importance for female health, what is the next phase and how do we know when the follicular phase is over? It is over when we ovulate! Ovulation is the release of an egg. You either ovulate or you don’t (there is no in-between). The average day of ovulation is day 14 but not to worry if it doesn’t happen then, every cycle is different. If it happens later, don’t panic, it just means you have a longer cycle. Side Note: Want to know how to work out your predicted ovulation date? Count back approx. 2 weeks from the 1st day of your next period. Once your egg is released it will be whisked away to your fallopian tubes (very romantic) where if a sperm is present, the egg will be fertilised, if not then the uterine lining will shed approximately 2 weeks later. Yep, you guessed it, this is what we know as our period. So why is ovulation so important? Simply put, you need to ovulate to produce progesterone and you need progesterone to have a period. Remember earlier when we said that the main function for estradiol was to grow and thicken the uterine lining? Well progesterone’s job is to lighten it. Progesterone counterbalances estrogen and is known as a natural pain killer. It also reduces inflammation, builds muscle, promotes sleep and calms your nervous system. When it comes to healthy periods (or pregnancy), we need progesterone. FYI: You can only get pregnant 6 days of the entire month (whaaaaattttt?). You see, sperm can live for 5 days in the vagina, and ovulation is approx. 1 day.  So, if you have unprotected sex 5 days before ovulation, you may become pregnant. However, if you have unprotected sex any other day of your cycle, it is impossible to become pregnant. Better start tracking those dates ladies! After we ovulate, we enter into the luteal phase which will last between 10-16 days and brings you up to the first day of your period where we start the cycle all over again (phew! What a month).   If you have any questions or would like to know more please don’t hesitate to get in touch by emailing hello@weareriley.com or leaving a comment below.    

Did you know that the amount of plastic in 1 pad is the equivalent to 5 plastic bags (yikes!). Clearly, our periods, are affecting our environment. However, did you also know that our environment can impact our periods?  Yep - read more here. 

Tick Tock. Ah the sound of the ol’ biological clock; the depletion of our eggs each year that goes by. That ticking women start to hear when they enter their 30s is real and justified. Here we explain step by step the process of freezing your eggs.

Read more about training on your period from Nancy Best, our guest blog author this week. Nancy is the founder of Ladies Who Crunch, an online female training community. 

PCOS is a hormonal disorder common among women of reproductive age, and unfortunately it’s more common than you think with 20% of women in this age group having it. Want to learn more? 

Did you know the average female uses 11,000 disposable period products in her lifetime, equal to 5,500 plastic bags?

If you have used tampons before you will likely have heard of toxic shock syndrome (TSS), a rare but fatal infection associated with tampons. 

It’s 2021. And yet period poverty is still a massive problem both at home and abroad. It’s time we talk about it.