Tag: INTIMA

Top tips for exercising on your period

As summer of sport takes hold, Dr Shree and INTIMINA tackle your unanswered questions about exercising on your period

Recent headlines surrounding menstruation and Wimbledon have brought the conversation around sport and exercise whilst on your period back to the forefront. Whilst there is evidence to suggest that getting active whilst on your period can be beneficial, the thought may be daunting for some. Luckily, intimate wellness brand, INTIMINA, are experts on the subject and on hand to share helpful advice.

So if watching the Women’s Euros has inspired you to get active, these tips from INTIMINA’s gynaecologist and healthcare advisor, Dr Shree Datta, will tell you everything you need to know about exercising on your period. 

Should I exercise on my period?

Exercising whilst on your period is a matter of personal preference, and my main advice would be to listen to your body and what you feel up to. That said, there have been studies that suggest exercise may improve your mood and help with pain during periods, possibly due to the release of endorphins. So if you want to continue exercising or feel inspired to take up a new sport, don’t let your period stop you.

Can tracking your cycle be beneficial to sports performance?

The menstrual cycle has four key phases, which are marked by rising and falling levels of hormones such as oestrogen and progesterone. These hormones can affect our dietary needs, cravings, emotions as well as our response to different types of exercise. So, in short, yes, being in tune with your cycle and how you feel at each point of it can help you understand how your body will react.

It also can help to track your own sleeping, eating and exercise habits to take a personalised approach to your exercise programme and performance. Remember, your sleep is more likely to be affected in the days leading up to your period if you suffer from premenstrual symptoms and period pains – and fatigue can impact on your performance. Similarly, heavy periods may leave you feeling tired and “washed out” so it’s worth consulting your Gynaecologist if you find this is happening every month. 

What should I wear if I’m exercising on my period?

There is no doubt that wearing comfortable clothes, underwear and shoes whilst exercising influences our concentration and mood, thereby affecting our performance. Knowing your period cycle and moods can help you plan which exercise is best for you on your period, along with what is most appropriate for you to wear. There’s no one size fits all (excuse the pun!) here, so it’s about figuring out what works best for you.  Some women find looser clothing more comfortable in the first few days of their period, along with low intensity exercise. 

Although period blood is a normal part of our monthly cycle, if you’re worried about period blood leaking through, you may want to consider loose clothing or dark colours as well as “doubling ” up on period products – for example, using a menstrual cup as well as period pants or sanitary towel. Why not try INTIMINA’s Ziggy Cup 2, made of petal thin silicone meaning it can’t be felt, making it perfect for sport and exercise.  

Bear in mind that if you are regularly “flooding” or leaking blood through your clothes it’s worth speaking to your Gynaecologist as this may be a sign that you are losing a lot of blood during your period. This can be caused by several factors – for example, fibroids or polyps which can develop in the womb

What foods are best to eat to fuel me whilst on my period?

Studies suggest that diet and exercise performance may be most affected in the days leading up to and during your period. This is partly thought to be caused by the hormones we release in the second half of our menstrual cycle. Some research has shown that our total protein intake also increases in the second half of the cycle, along with an increase in appetite and cravings for sweet or salty flavour as a result of these hormonal changes. 

Whilst every person’s dietary needs vary, a balanced diet with plenty of fibre, protein and iron throughout the menstrual cycle are key as well as staying well hydrated.

Bear in mind that long periods of dieting can have a knock-on effect on your hormone release and can therefore affect the length of your period as well as the frequency – but don’t forget that this isn’t the only factor that can affect your period, for example stress and a hectic lifestyle.

Tracking the impact of your menstrual cycle can help you consider what foods suit you best in the first and second half of the cycle, when to undertake strenuous exercise and how your moods may be affected depending on where you are in your menstrual cycle. 

Danela Žagar, Spokesperson for INTIMINA, commented: “We know that people may have concerns around playing sport of exercising on their period, so we’re happy to have Dr Shree Datta on hand to share advice on how to stay active in a way that works for you.”

For more information on staying active whilst on your period, visit:

https://www.intimina.com/sport 

New report breaks stigma around autism and periods this Autism Awarness Month

Although a discussion about neurotypical people’s period cycles has started in recent years, the same can’t be said for those on the autism spectrum.

Many feel unheard and uninformed, with almost half (49%) of autistic people reported not understanding their period, a third (30%) said it takes as long as four-to-five years to learn to manage it, over half (59%) aren’t comfortable enough to talk about it and 16% had to teach themselves about the cycle.

Intimate wellness brand, INTIMINA, has released a report which aims to breakdown the stigma around autism and periods. Whilst empowering and informing people about the challenges that those on the autism spectrum face and offering advice from experts, Psychotherapist Steph Jones (MBACP) andConsultant Obstetrician and Gynaecologist Dr Shree Datta, on how to cope.

On average it takes four-to-five years for almost a third (30%) of autistic people to learn how to manage their period, compared to just one year for a massive 38% of neurotypical people.

Reasons for this do vary but this new research shows that it could be down to autistic people having different experiences when it comes to their senses, mental health, physical effects, communication, and knowledge of the reproductive system and period products.  

Sensory 

Hyper or hyporeactivity to sensory input or unusual interest in sensory aspects of the environment, such as smelling or touching of objects is something that most autistic people experience. When asked if they notice the scents in menstrual products like tampons, menstrual cups and pads, 70% said yes, 66% said that it bothers them and 26% flagged odours as one of the main issues when they are on their period.

Mental Health & Physical Effects  

Most people with periods struggle with a whole range of mental and physical issues during the cycle, including bloating, depression, anxiety, headaches, back pain, cramps, cravings, tender and swollen breasts, fatigue and insomnia[1].

Almost all participants (96%) said that they experience emotional changes during a period, with over a third (38%) confirming that mood changes were in their top three worries that they had before their period.   

Alongside mood changes, 42% of autistic participants said that they were concerned about heavy bleeding during their period and 42% said they were most worried about period cramps.  

One of the autistic people who contributed a comment in the report went as far as to say that they suffered with “waves of depression, climbing anxiety, panic attacks and random crying outbursts” during their period.

Communication

The findings show that 41% of autistic people don’t feel confident talking to close friends or family about their period with another 18% feeling very unconfident. This is in contrast to the neurotypical sample where 74% said they felt either confident or very confident. Perhaps a struggle with communication is what has led 16% of autistic people to teaching themselves about periods.

Knowledge of the female reproductive system

Almost half (49%) of autistic people don’t understand their period cycle completely and when asked to identify the cervix on an image of the female reproductive system, a massive 39% of people on the autism spectrum failed to identify it correctly.

Using period products

Four out of five (83%) autistic people find period products difficult to use, with a third (34%) citing using sanitary products as the third biggest concern when it comes to their period. However almost a quarter (24%) of autistic people said that they prefer to use menstrual cups.

Psychotherapist, Steph Jones (MBACP), said: “Those on the autism spectrum, like myself, might struggle to talk about periods because they feel ashamed, or it might be connected to the social challenges experienced by many autistic people. For example, not asking for help because it leaves individuals open to the possibility of being dismissed, humiliated or invalidated.

“It’s also extremely common to experience some feelings of depression and anxiety just before a period starts. To help with this I would recommend keeping track of moods to determine whether they seem related to hormonal changes or reveal an underlying issue. Tracking will also help reduce the anxiety of not knowing when you are due to start your period. An easy way to track is to note it down in a journal or use an app to follow your cycle.”

Consultant Obstetrician and Gynaecologist for INTIMINA, Dr Shree Datta, adds: “Periods are the most natural thing in the world, with most people experiencing them, so always ask for advice because periods are part of our health cycle, not something anyone should feel embarrassed about.

“Don’t be shy to approach a doctor if simple measures such as hot water bottles, gentle exercise and pain relief do not help manage period pains. The next step may be being referred to a gynaecologist but remember that doctors help people who have heavy or painful periods every day of the week, so go and see them early if there’s a problem.”

Danela Zagar from INTIMINA, the brand behind the report, comments: “We’re on a mission to offer advice and support to everyone, no matter your background.

“As part of this, we have commissioned this research to help the voices of those on the autism spectrum be heard, help to understand the challenges that they face and overcome the stigma around this subject.

“We really hope that the report and advice within it helps many people on the autism spectrum and their families.”

As part of INTIMINA’s mission to break the taboo when it comes to talking about issues surrounding autism, the brand has made a donation to the National Autistic Society, which is the UK’s leading charity for autistic people and their families. They’ve spent decades working to provide support, guidance and advice to help create a society that works for autistic people.

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Gynaecologist reveals her top 10 tips for making pap smears more comfortable

 Expert advice released for Cervical Cancer Prevention Week 

Cervical Cancer Prevention Week (17th – 23rd) aims to raise awareness of the importance of regular smear tests to help prevent cervical cancer, as there are over 3,000 new cases of each year.

Pap smears are one of the best ways to detect cervical cancer, however, the pandemic has seen less people attend their appointment, which could potentially have life-changing impacts.

To encourage people to get their pap smear, intimate wellbeing brand INTIMINA’s in-house gynaecologist, Dr Shree Datta, shares her top tips on how to make your pap smear test more comfortable.

  1. Time your appointment around your period

If you have painful or heavy periods, having a smear test during your period may be more uncomfortable, so it’s worth considering booking a test when you’re not scheduled to be on your period. Additionally, heavy bleeding can affect your smear test results and we may not be able to see your cervix clearly, so you may have to have the smear repeated. It can be normal to bleed after a smear, but if you experience bleeding after sex or in between periods, do tell your doctor.

  1. Make sure you’re comfortable with your doctor 

It’s important to feel relaxed, so make sure you are comfortable with the person who is taking your smear. Tell your doctor beforehand if you have had problems with examinations previously or if this is your first smear test. Remember, your doctor has taken many smears before so there is no need to feel embarrassed, or worry about the type of underwear you are wearing. As a gynaecologist, I don’t notice whether you have shaved your legs, I’m simply glad you have attended your smear test given it’s an important health check. 

  1. Don’t rush 

Make sure you’re not in a hurry, as this can make you feel more tense. Try to schedule enough time for your appointment so you don’t feel rushed. 

  1. Wear something comfortable

It’s more convenient to have a smear taken when wearing a skirt or a dress, as you only need to take off your underwear and you may feel less self conscious.

  1. Ask for a small speculum to be used with lubricant

It’s worth asking for a small speculum with lubricant applied before it’s inserted into your vagina, as this reduces the uncomfortable sensation of stretching when we take a smear. However, be aware that we may need to change the speculum size if we cannot get a clear view of your cervix using a small speculum because this may otherwise impact on the quality of the smear obtained and you may need to get it repeated. Getting a clear view of your cervix at the time of the smear taking enables us to inspect the cervix as well as taking a full smear so we can visualise any abnormalities.

  1. Change your position during smear taking

Some people find lying flat on their back for smear-taking very uncomfortable and we may not always get good views. An alternative position may be sitting on a gynaecologist couch or popping your fists under your bottom to tilt your cervix forward. If your doctor has had problems visualising or obtaining a smear previously let the person taking your smear know this, so we can prepare accordingly.

  1. Focus on your breathing 

Use deep breathing techniques during your smear test to relax your pelvic muscles so that we can obtain a full smear. 

  1. Empty your bladder

Going to the toilet to empty your bladder before your appointment may also be helpful to help you feel more relaxed. 

  1. Consider taking  pain relief beforehand

Consider taking some pain relief half an hour to an hour before your smear test if you find it uncomfortable. 

  1. Bring a friend or family member

Previously you may have been able to bring a friend to your appointment to talk to you whilst you have a smear taken, check if you are able to do so but please note that  this option may not be available due to COVID-19 currently.

INTIMINA’s UK Marketing and Communications Manager Marcella Zanchi said: “As an intimate wellbeing brand, we hope that with the help of Dr Shree, we can reassure and encourage women to get their pap smear test and feel comfortable and confident to do so.”