With many people experiencing painful periods, we take a look at some of the natural ways you can manage your symptoms

Over half of people who menstruate experience painful periods. This can accompany other symptoms pre-period (known as pre-menstrual syndrome), last for one or two days or, for some, the whole duration of their bleed. Although for many people there might not be a complete cure for their pain, there are things that can be done to minimise its impact on day-to-day life.

Menstrual cramps are a very common symptom of periods. These occur when the uterus contracts and sheds its lining. Women often experience discomfort in their lower abdomen, back or groin but, for some people, the pain can be chronic and debilitating.

What causes painful periods?

There are a number of reasons why someone might have period pain. If you are experiencing painful menstruation, it’s important to speak to your GP as they will be able to help you understand why you’re experiencing this and provide answers with a diagnosis. This can go a long way to managing your periods effectively.

Some reasons why you might have painful periods include:

• ovarian cysts
• endometriosis
• PID (pelvic inflammatory disease)
• fibroids
• PMDD (premenstrual dysphoric disorder)
• adenomyosis
• having a copper IUD

How to relieve period pain

When we experience pain, it can be easy to reach for over-the-counter medicines, like paracetamol and ibuprofen. Doctors can prescribe stronger painkillers but there are other remedies that you can try for those wanting to take a more natural approach.

1. Heat

Applying heat can help the muscles relax and reduce cramps. You can do this by using a heat pad or a hot water bottle but be sure to wrap it up in a towel to prevent burns. Never apply the heat directly to the skin. Having a warm bath or shower is another way you can stimulate the relaxation of the muscles.

Patches are another alternative to hot water bottles or heat pads. They are great for on-the-go comfort, plus they are discrete and convenient. Why not give these cruelty-free and natural patches from BeYou a try?

2. Massage

Massaging your abdomen can help relieve period pain by relaxing the uterus and reducing spasms. For the best results, focus on massaging in circular motions in the area of pain itself. A full body massage, however, may be beneficial in reducing any stress and discomfort from your menstrual symptoms.

3. Relaxation techniques

Stress has been known to increase period pain, so trying to be as relaxed as possible during your period can help significantly when it comes to cramping. To help the body relax, you could try therapies such as Yoga, Pilates or reflexology. Not only are they a great way to release tension and distract you from any pain, but they are also great forms of exercise.

4. Exercise  

For those suffering from period pain, i

With so many different experts out there, how do you know which is the right one for you? We explain more about how health coaches, counsellors, and nutritionists can help you

Who doesn’t want to be healthier? An England-wide survey of over 5,000 adults found that nearly 80% of over 18s wanted to make healthier lifestyle changes. For many, that means eating more healthily (40%), losing weight (39%), and exercising more (41%).

Being healthier can mean a lot of different things, for different people. For some, it’s making the switch from junk food and ready meals to learning how to cook a more nutritious meal (without spending too much time or money). It may mean losing or gaining weight, incorporating regular exercise into your daily or weekly routine. Or it could mean finding healthier balances between work and life, decreasing overall stress levels, and putting your wellbeing first.

With so many differing goals to become ‘healthier’, how do we know the right kind of experts to reach out to? We explain more about the different kinds of help and support out there, what they can help with, and how you can figure out which pathway is right for you.

What is health coaching and how can a health coach help me?

We all know that making healthier choices isn’t as easy as just deciding to change. If it was, we’d all be able to make big, sustainable changes without needing help and support.

Health coaching is about gaining support in making nutrition, fitness, and/or lifestyle changes. This could be to help with a specific, diagnosed health issue or with your general health and wellbeing. A health coach can act as a mentor, helping you to figure out what changes you want to make, set realistic milestones and goals, as well as learning new skills and techniques to put your physical health and mental wellbeing first.

Different health coaches may offer different specialisms. Generally speaking, health coaches can help you with a broad range of issues that could be holding you back from living a healthier life. This could include weight management, career development, learning how to manage stress or relationship issues, creating a better work/life balance, and more.

Wellness coaches may offer overlapping help. If you’re primarily looking to improve your sense of mental wellbeing, working with a wellness coach could be the answer.

It’s important to remember that while health coaches can help with a broad variety of issues and goals, they hold distinctly different qualifications to counsellors, nutritionists, medical experts, and personal trainers (unless otherwise stated by

Adults across the UK are missing out on vital care for fear of making an unnecessary fuss

A survey of 2,000 UK adults, conducted by Benenden Health, has uncovered that 32% of Brits ignore health symptoms, with just 35% reporting that they regularly monitor their health.

So why is that? Well, the survey found that, among those who ignored symptoms, the most common reasons they gave for doing so were ‘being unable to get a healthcare appointment’, ‘thinking others required the medical attention more’, ‘not wanting to cause a fuss’, ‘believing that the NHS is too overstretched and wouldn’t have time to see them’, and ‘because they were too scared to find out what the issue was’.

Though worrying, it’s easy to see how we’ve got to this point. With the news stocked with stories of overflowing waiting lists, burnt out healthcare workers, and NHS services cuts, thinking twice before reaching out for help is becoming the new normal. But at what cost?

In the survey, results found that only a quarter of the population monitors their blood pressure, one in 10 check their cholesterol, and 7% perform regular checks for cancer. Additionally, 8% said that they do not check or monitor their health, because they don’t know how to. All this together results in potentially serious medical conditions being missed.

In a bid to tackle the problem, Benenden Health and Channel 4 have launched the ‘Time for a check in’ campaign, to encourage people to tune in to their health, and learn about when and why it’s important to reach out for help.

“I know first-hand how when things get busy, our health can be the first thing to take a backseat. I’ve definitely been guilty of taking my physical and mental health for granted at times and have only realised this at times when my body hasn’t worked in the way I’ve wanted it to,” says AJ Odudu, presenter and face of the campaign.

“I believe that good health is of core importance to our happiness and that’s why it’s so important to make sure we’re checking in and looking after ourselves. If you’ve noticed some changes and something doesn’t look or feel right, talk to someone, see a professional and put your health first: it’s no fuss at all.”

Benenden Health has created an online hub, where you can find information and guides, but there are many ways that you can stay on top of your health.

You can sign up for free text or email reminders to check your breasts by signing up on coppafeel.org, you can also try running through a mental health check-in, or visit the NHS website for information on an A-Z on health conditions and symptoms. Plus, a key way of staying on top of things to have a good understanding of the things to watch out for, such as regular chest pain, sudden weight loss, a change in bowel habits, and a change to an existing mole.

“There is nothing to be embarrassed about when

We share everything you need to know about period poverty, where you can find free period products, and how you can support great organisations helping those in need

Periods. Nobody enjoys them. For people who menstruate, we can expect around 40 years worth of visits from aunt flow, expecting to spend around £5,000 on sanitary products. But with such varying experiences of menstruation (periods lasting anywhere from two to seven days on average, every 21 to 35 days in a typical cycle), it’s not only our physical experience that differs from person to person: it’s whether or not we can afford period products every month.

Scotland became the first country in the world from 15 August 2022 to provide free period products to everyone who needs them. It made us ask: how common is period poverty? What can we do if we’re experiencing financial difficulties and need access to free menstrual products? And how can we all help support accessible sanitary products for people who menstruate?

What is period poverty (and how common is it?)

The term ‘period poverty’ refers to problems or a lack of access to period products (pads, tampons, menstrual cups) due to the financial cost. This can impact girls, women, nonbinary individuals, and trans men, at any point in their lives.

The knock-on impact can be missed time at school, college or university; job insecurity due to missed days at work; as well as negatively impacting their sense of wellbeing and social connection. Some people may experience feelings of shame or self-blame, as they may feel embarrassed at their financial situation, or that it’s ‘their fault’ they cannot afford access to necessary sanitary products.

A report released in 2022 by Plan International UK revealed that more and more young people are struggling to afford period products. One in four (28%) of those who menstruate aged 14 to 21 struggle to afford period products, while nearly one in five (19%) have been unable to afford any period products since the start of 2022. One in 10 use food bands to access free period products. It’s not just young people who are struggling. Water Aid revealed that nearly one in four (24%) of those aged 14-50 who menstruate have struggled to afford sanitary products in the last year.

Results of a survey released in 2017 by Plan International UK revealed that one in 10 girls cannot afford sanitary products. One in seven have had to ask to borrow sanitary items from a friend due to the cost. One in 10 have had to improvise sanitary wear.

In the UK alone, it’s estimated that 137,000 children have missed school due to period poverty. While some small steps have been made forward, such as the removal of the 5% tampon tax in the UK from the start of 2021 (previously, 5% VAT was added to sanitary products), many are still relying on foodbanks, charities, and educational institutes to provide access to free sanitary products.

Period poverty can affect people at any age, and is not always income-based. Those leaving situations of domestic vi

Throughout our lives, our weight fluctuates. For those wanting to lose weight, seeing that number on the scales up from the week before can be disheartening, but it’s important to remember that that number measures more than just muscle and fat. So, what else could be contributing to our weight?

Our weight oscillates month by month, day by day, and even hour by hour, and changes in fat are rarely the cause. In fact, our weight is also a measure of our bones, organs, bodily fluids, and waste. So, if you’re constipated, your weight is likely to go up until your body releases everything that’s causing you to be ‘backed up’.

Does constipation cause weight gain?

In short, yes and no. Constipation and weight gain are linked, as factors contributing to constipation, bloating and fullness can cause weight gain, but constipation itself is only likely to cause an increase in weight in the short term (a matter of a few hundred grams per day) until your constipation eases.

Culprits causing constipation, such as a lack of hydration, poor diet, and lack of exercise can contribute to your weight. These can cause your metabolism to slow, meaning you could gain weight quicker.

How can we prevent constipation?

Keep hydrated

Make sure to drink plenty of water each day. Water increases the softness of stool, so the less hydrated you are, the harder your stools can be, resulting in constipation. If you’re not a fan of water, try adding some fruit, and if keeping tabs on how much you’re drinking is a problem, try pre-measured bottles. It’s also recommended to stay clear of soft drinks.

Increase fiber

Increasing your fiber intake is a natural way to ease constipation, gas, and bloating. Fibre works by cleansing the colon and moving waste through your digestive system. A lack of fiber can slow your digestion down, leaving you ‘backed up’ for longer. Aim to get around 30 grams of fiber into your body per day.

Here are some foods that increase fiber:

• wholewheat cereal (such as Weetabix)
• wholegrain cereal (such as Shredded wheat)
• porridge oats
• wholemeal and granary bread
• wholewheat pasta
• bulgar grains
• pulses, such as beans and lentils
• fresh fruit and vegetables
• unsalted nuts and seeds

Stay active

Muscle tone, particularly those in the diaphragm and abdomen, is crucial in the process of going to the toilet. Spending long periods of time sitting can slow digestion and cause constipation, so in order to ease bloating, try to keep things moving. As guidance, adults should aim to do around 150 minutes of moderate exercise per week, such as walking or cycling.

When does constipation become a concern?

If you’re noticing that you are frequently constipated, bloated or full, there could be an underlying issue that might be contributing to weight gain. If you have tried to self-remedy your constipation with limited success, it’s important to speak to your doctor or another medical professional to determine if it’s being caused by something else.

Some possible causes