Menstrual Cycle Posters

For those of you thinking about purchasing a poster, I am almost sold out of A4 Secret Feminine Energy posters, so if you would like one, please purchase soon as I may not be getting any more printed.

I have also decided to give away a FREE menstrual guide with every A3 poster purchased while stocks last.

You can find all my posters in my Etsy store

If it's your first Etsy purchase, you can get £5 off if you spend over £10 by clicking this link http://etsy.me/1xVg453 (more info can be found HERE)

https://www.etsy.com/uk/shop/ShaktiMandala

The Menstrual Cycle - A Visual Guide

It never ceases to amaze me how many women don't really know what is going in inside their bodies during the menstrual cycle, or how to chart their cycle.  I don't mean that in an unkind way, it's just an observation.  Knowledge is the best tool you can have, and if you suffer with PMDD you need to do a bit of reading and get some of that valuable knowledge under you belt.  It will help as you try and figure out what happens at what point of your cycle, and having an idea of the physical changes inside you can really help.

Over the years I have come across videos and charts which have helped me to understand the changes my body goes through.  That understanding, in turn, led me to look for ways to support the changes rather than fight against them.  Timing and planning things around the different energies is now second nature.  Knowing my limits at each point of the cycle has really helped me live with PMDD.  I have the odd breakdown, but I am much more in control on a regular basis during all points of my cyclical changes.  That to me is like winning the lottery.

I decided to create a chart just for PMDD/PMS sufferers to refer to.  It shows the fluctuations in hormones, the physical changes, and the energetic/emotional changes.  Hopefully it will give you a good idea as to what is happening in side you when all hell breaks loose!  It also has key words to give you a feel for the natural energy of each phase..

I will go into the seasonal correspondences in another post, but it's quite easy to connect with.  Our energy grows after our period, peaks at ovulation and then slowly wanes until we bleed again. You can see this cycle happen in nature every year.  We have like a mini years worth of seasons in one month!  I have blogged about these theories before, you can find some of them here and here.  I also created a poster about these energies which you can find here -  http://naturalshaman.blogspot.co.uk/p/energy-cycle-poster.html.

We get all stressed out about feeling low, tired or crabby, but if we are pre menstrual or hitting ovulation there is a simple explanation!  Hormonal changes!  If you are still having trouble during the times when the hormones level out and are not finding yourself feeling better, then maybe there are other issues at play.  PMDD will drag you down during pre menstruation and in some cases, at ovulation too.  You should always feel better at each point between to two, but if you are not, you may need to look at whether your unhappiness/frustration is coming from a depression, an unsuitable job, an unhappy relationship, a past trauma or issue that hasn't been resolved.  PMDD plays a huge part in our emotional wellbeing, but it's not the only factor.  Stress and unresolved issues can add to the pressure and make an uncontrollable outburst more likely.

Here is the chart.  It clearly shows the fluctuations and changes the body goes through.  I have added where the PMDD crisis points are, along with the seasons of the year and key words that can give you an idea of the energies present during each phase.  Hopefully it is simple enough to understand, and below, is a written explanation.  Again, I hope I have written it in such a way that it is easy to understand.  I have read many a medical site that uses such technical words that it gets too complicated to understand!

To chart your periods, you start counting on the first day of bleeding.  That is day 1.  You keep counting until you bleed again and the again, the first day of bleeding becomes day 1.  Mark it on a calendar or use an app to keep track of your period.  This helps you to plan around your period by not taking on too much during the times that could be challenging.  I often count forward and also mark day 7, 14, 21 and 28.   That then gives me a quick view of where I will be emotionally and physically throughout the month.  Lots of cycles are longer or shorter, and that is normal.  28 days is just the average.  Ovulation always occurs around 14 days before your period, so if you have a short cycle, say, 21 days, you will ovulate on day 7.. if it is a longer cycle, say 32 days, you will ovulate around day 18.  It IS possible to ovulate twice in a month and to not ovulate at all.

The menstrual cycle is split into 3 phases, follicular, ovulation and luteal. The first phase is the follicular phase and corresponds to when the FSH (follicle stimulating hormone, produced in the brain) sends signals to the ovary to ripen and produce and egg.. This then produces more estrogen from the ovaries to enable the egg to ripen.. At ovulation, increasing estrogen levels from the maturing follicles cause the LH, luteinizing hormone, to surge, which releases the egg. The corpus luteum (a solid body of cells) is left behind at ovulation. The corpus luteum excretes progesterone and small amounts of estrogen and causes the womb lining to thicken in preparation for the egg. This is called the luteal phase. It prepares the body for pregnancy. During the luteal phase, estrogen drops quite rapidly and will fluctuate until your period. At the same time, progesterone is rising. It spikes around day 21, and then drops off rapidly. When the egg is not fertilised, the corpus luteum dies and stops producing progesterone and estrogen, this allows the womb to shed it's lining and cleanse the uterus.

The other hormones involved are those that are produced in the brain that send signals to the ovaries.  Gonadotropic hormones come from the pituitary glad in the brain.  They are controlled by GnRH frequencies that send out pulses to regulate the production of gonadotropic hormones.  In men, this pulse is contstant and steady.  In women, the frequencies change throughout the cycle which is what gives us a cycle that changes and fluctuates.  The change in frequency is what sends out the right amount of gonadotropic hormones to our ovaries to trigger the stages of the menstrual cycle.

The basal body temperature can help clearly indicate ovulation and is important for those trying to conceive or who use the fertility awareness method of contraception.  By orally taking your temperature every morning as soon as you wake (before even getting out of bed) and keeping a record, you will see a drop in temperature at ovulation and then it will rise from around 36.4°F to 36.7°F.  Other signs of ovulation is the consistency of cervical mucus.  At ovulation, this mucus will be fluid and watery.  Some women can tell they are ovulating just by how wet or moist they get.  This fluid helps sperm to swim more easily into the womb.  After ovulation, the cervical mucus will get thicker and more sticky.  This is much harder for the sperm to swim through, which helps with contraception.  For more info on the fertility awareness method and charting temperature, take a look at TCOYF.  Some women do also experience pain at ovulation.  Stabbing sharp pains on either the left or right side can signify which ovary you are ovulating from!  They are known as mittelschmerz.

By having even a basic understanding of the physiology of the menstrual cycle, you can get to grips with why we experience these changes in mind and body.  This is the physical process, but we all know that these changes DO have a significant effect on our mental health, moods and wellbeing. 

When you really learn and come to terms with the fact that our bodily processes are pretty much out of our hands.. meaning, we cannot stop them, (unless we control them with birth control/hormone therapy or hysterectomy) but we can start to look at ways of how to live and work WITH them.  Of course, we can influence our bodily functions.  By eating and sleeping right, exercising and staying away from stress we can encourage a healthier system... 

Never underestimate stress.  Stress can knock out these physical rhythms, causing the cycle to become off balance.  This can lead to irregular periods, changes in cycle length, missing or late periods and all manner of emotional symptoms.

I have produced an alternate version of this chart to share on Facebook, and may look at getting some printed for those who would like a hard copy to stick up at home...  If you are interested in buying a copy, please message me via my Facebook page or use my Kontactr box. 

Chart is for illustrative purposes only and includes the main factors responsible for the menstrual cycle.  There are obviously other smaller players on the menstrual stage, but for the purposes of PMDD education, I have focused on the star performers!

If you choose to download and share, please link back to me and do not remove my copyright from the image.  Please contact me if you wish to re blog, so I can give you a shout out in return!  Thank you. xx

© Cat Hawkins 2012 - Art and design by chaoticat.com.

Merry Christmas!

The Magic of the Menstrual Cycle

New article up over at my Natural Shaman site!

If you are interested in alternative, spiritual ways to view the menstrual cycle, please go take a look!

http://naturalshaman.blogspot.co.uk/2012/06/magic-of-menstrual-cycle.html

Safer sunscreens for women and children.

As promised, here is the follow up to my article about the chemicals in sunscreen and what they can do to your body.  If you missed it, you can find it here http://meetmypmdd.blogspot.co.uk/2012/05/what-women-should-know-about-sunscreen.html

The alternatives to wearing a commercial oxybenzone based sunscreen are mineral based lotions.

The safest mineral used in these products is Zinc Oxide.

Zinc oxide is a mineral that provides complete UVB/UVA protection, has anti-inflammatory properties, and is considered a safe sunscreen ingredient. Zinc oxide is the only FDA approved sunscreen for use on children under 6 months of age. However, the regular form of zinc oxide leaves a strong white residue on the skin. To create a clear skin product rather than one that leaves a white residue, zinc oxide is now made in the form of nano-size particles. (taken from an excellent article you should read HERE)

There is still some safety concerns around this new nano-particle, including the fact it can still penetrate through the placenta in pregnancy and is readily absorbed by the skin.  The effects of these nano particles are still being researched, but one to consider if you are trying to be extra careful.  It is however possible to get a micronized type of zinc oxide, that is clear and does not bring with it the same worries.

Check labels, read the ingredients and be sure of what you are applying.  Email the manufacturers if need be, or just don't buy anything that isn't clearly labelled.  Titanium oxide is also used in some products.  There is concern around the safety of this mineral, so I would advise you do some more research on this is you are going to buy anything containing titanium oxide.

Badger Sunscreens have a really useful information page on natural sunscreens.  I would recommend it.. their page on Zinc oxide and nano-particles is very interesting. http://www.badgerbalm.com/s-28-sunscreen-information.aspx.

Badger also sell a good range of products, all nano-free, biodegradable, UVA and UVB, and water resistant.  The range includes, SPF 16 aloe vera lotion, SPF 30+ scented and unscented lotion and anti bug, SPF 30+ Chamomile baby lotion, SPF35 Sport lotion, a lip balm and face stick.  You can find them all HERE.

Caribbean Blue Suncreen is made in St Lucia.  They are micronized and contain oils of coconut, sweet almond and botanical extracts of ginko.  It comes in SPF factors of 8, 15 and 25, for babies, sensitive skin and sport.  They also sell an exotic oil for those that don't tend to burn in the sun, aftersun and insect repellant.  They are stocked by The Natural Skin Company http://www.thenaturalskincarecompany.co.uk/brands-products/brand-1/caribbean-blue.

Other brands available include Lavera, Loving Naturals, and Jason.  All of which are pretty easy to get in the UK.

If in the USA, I found this excellent little article that gives you 21 brands to choose from.  It's well worth a look!  http://www.thedailygreen.com/environmental-news/latest/natural-sunscreens-460608#fbIndex1.

Other ways to keep your skin safe is to remember to wear sunscreen or protective clothing if out in the sun between 11am and 3pm when the Sun is at it's strongest.  Clothes will not fully protect you from all the rays as they can penetrate through the material.
Staying the shade is always a good move, but don't forget about the rays bouncing off white sands, walls, glass and anything reflective around you.

I would advise you to have a little google and read through other articles.  I would also suggest you give the net a good search for deals or sales on these sunscreens.  Although not extortionately expensive they are still a bit pricer than the high street stuff, and you are unlikely to find them on 2 for 1 deals.  You may find other brands that are easier to get hold of where you live.

If you want to have a go at making your own sunscreen, here's a couple of links to recipes and suggestions:

http://www.livestrong.com/article/278326-how-to-use-coconut-oil-as-a-sunscreen-deodorant/

http://coconutoilinformation.com/coconut-oil-homemade-sunscreen-recipe/#.T71CvFJqTw0

http://www.marksdailyapple.com/8-natural-ways-to-prevent-a-sunburn-and-sunscreens-not-one-of-them/#axzz1vj0w6orn

What women should know about sunscreen.

'Everybody's free to wear sunscreen'... Sorry Baz,... I love that song and although it's full of good advice, the one thing you are wrong about is the sunscreen!

It's funny when I have loads of blog ideas lined up, then one thought will lead me on a trail of research and reading and I end up blogging about something completely different.  I was sat in the garden this morning.  The UK is FINALLY seeing some nice weather.  The Sun is out, the air is warm, and everyone is feeling more cheery.

I found myself wondering about coconut oil, as I had read that it can be used as a natural sunscreen.  I'm at that point in the year when I will be looking for good deals on sun lotions to prepare us for the coming summer.  As I searched for recipes and information, I come across information about sunscreens containing oxybenzones.  All this info hit the UK news a few years ago, but I had obviously missed the info being released, or was just too busy with everyday life to pay attention.  The headlines were 'Sunscreens cause cancer' and everyone got all fired up about being one minute told to protect themselves and children in the Sun, and then being told that the very product they were using could have cancer causing effects.  Here is an article from the Daily Mail explaining what sun screens can do to the skin http://www.dailymail.co.uk/health/article-134252/What-ingredients-sun-cream-health.html

Most sun screens available on the high street contain oxybenzones.  It is this product that soaks up the UV rays and allows us to stay in the sun longer.  Oxbenzone is an organic product that is traded under the names of Eusolex 4360 and Escalol 567.

This quote from Wikipedia highlights the controversy surrounding this as an ingredient in cosmetic products..

In the EU products intended for skin protection with 0.5% or more oxybenzone must be labeled "contains oxybenzone". This organic compound has been shown to penetrate into the skin where it acts as a photosensitizer. This results in an increased production of free radicals under illumination, possibly making this substance a photocarcinogen.[citation needed] This study concludes that "determining what, if any, type of damage is done by ROS generated by UV filters needs to be explored." This study is of oxybenzone and two other sunscreen active ingredients. Two years after the study this information is now reaching consumers,. Oxybenzone is a derivative of benzophenone, which can attack DNA when illuminated. It generates strand breaks and various photoproducts. Already in 1993 the use of oxybenzone had been strongly criticized, based on its similarity to benzophenone.

Oxybenzone can be found in a number of products, including lip balm, make up and moisturisers, especially if they have an SPF (Sun protection factor).  When doing a search for oxbenzone on EWG's Skin Deep Cosmetic Database, it returns 1171 products.  Environmental Working Group is a USA based site, but a quick scroll down, and I saw lots of brands I recognised.. Hawaiian Tropic, Avon, LaRoche, Vichy, L'Oreal, Blistex and Neutrogena to name a few.

So whats the deal?  Oxybenzone, although providing protection from sun burn, also effects other things in the body.  It absorbs easily, it also aids absorption, allowing other chemicals easy entrance through the skin into the body.  It can damage cells and can trigger allergies.  The worst thing about oxybenzone from a PMDD point of view is the fact it can upset the endocrine system, therefore cause or add to hormone problems.  It has been labelled as a 'hormone disruptor'.

Now, 'they' will have you believe that this is in these products in such a small amount that it will not cause any ill effects.. but what if you are re-applying this product repeatedly every day? As per government health recommendations.  Through the summer months, or if you live in a sunnier climate, you may plaster yourself in sun screen every day.  What if, on top of your sunscreen, your moisturiser, lip balm and make up also contain oxbenzone?  Is that still a small amount in the system?

As a hormone disruptor, oxybenzone mimics hormones, namely estrogen. It also effects the adrenal hormones.  It is claimed this is a weak effect, but what could that mean in someone whose hormones are already super sensitive?  As women with PMDD, we know that any upset to our delicate hormone system can cause massive impacts on our everyday life.  Some of us watch what we eat for this very same reason.. processed foods with unhealthy additives can also go towards making symptoms worse, so why not the chemicals we add through our skin.  Imagine someone who ate unhealthy foods regularly, used products that were full of these chemicals, maybe on the pill, or taking medications regularly... toxic overload to the body!

When they tested people in America, 97% had traces of oxybenzone in their system.  It has been linked to a low birth weight in baby girls, as it is easily absorbed into the mother's system and passes into the placenta.  I also need to mention that what isn't absorbed into our bodies, is washed into our water and absorbed into our earth.  This in turn causes hormone deficiencies in the fish that swim in our waters.. and who will be eating those fish?  The cycle continues.

There are also other ingredients you should try to avoid when buying sunscreen,  Retinyl Palminate is a source of vitamin A, and is sold as an anti aging product.  What they don't tell you is when in contact with the sun's rays, it heats up and breaks down, releasing free radicals which in turn INCREASES your risk of skin cancer.  Think of how many times your bottle of lotion is sat warming up in the sun, allowing chemicals to release from the plastic packaging and changing the chemicals in the cream.  Hence the 'Sunscreen causes cancer'  headlines.

Sunshine brings many benefits:

It helps to fight depression and SAD - sunlight is a natural mood enhancer.
It increases the body's production of melatonin and serotonin.  These are essential neurotransmitters which play distinct roles in regulating mood and health.  Sunshine also helps regulate sleep patterns by regulating the body clock, which in turn can help with a number of disorders.
Vitamin D helps to prevent cancer - When sunshine hits the skin, vitamin D is produced.  It also helps to prevent the development of various types of cancer such as prostate, ovarian, colon, lung and breast cancers.  Recent studies also show that vitamin D deficiency contributes to these types of cancer.  It also helps improve skin conditions like eczema, acne and psoriasis.  Read more about vitamin D here, http://www.medicalnewstoday.com/articles/161618.php
It helps to improve sleep - Sunshine can help to regulate our body clocks, which then helps sleep patterns, depression and mood.

If you wear sunscreen, you effectively block all the goodness giving rays of the Sun.  Vitamin D will not be produced, as the Sun cannot penetrate the layer of sunscreen.  Add to that the chemical reaction that could be going on that is actually increasing free radicals into the skin and increasing the risk of cancer, and to top it off the fact that these lotions could actually make your PMDD worse, unsettle hormones and cause more stress on the body.

Look for these names on your bottle of sunscreen.  If they are there, your lotion contains oxybenzone:  BUTYL METHOXYDIBENZOLMETHANE, OCTYL DIMETHYL PABA, ETHYLHEXYL METHOXYCINNAMATE, RESORCINOL,BENZOPHENONE-3, 2-BENZOYL-5-METHOXYPHENOL; 2-HYDROXY-4-METHOXYBENZOPHENONE; (2-HYDROXY-4-METHOXYPHENYL) PHENYLMETHANONE; METHANONE, (2-HYDROXY-4-METHOXYPHENYL) PHENYL-; (2-HYDROXY-4-METHOXYPHENYL) PHENYL- METHANONE; OXYBENZONE(BENZOPHENONE-3) ; OXYBENZONE 6; METHANONE, (2HYDROXY4METHOXYPHENYL) PHENYL; B3; DURASCREEN; SOLAQUIN

If it contains any of the following names, it contains retinal palmitate: RETINYL PALMITATE, AXEROPHTHOL PALMITATE; RETINOL, HEXADECANOATE; RETINOL PALMITATE; VITAMIN A PALMITATE;HEXADECANOATE RETINOL; AQUASOL A; AROVIT; OPTOVIT-A; RETINOL PALMITATE; VITAMIN A PALMITATE

I decided to check the kids sunscreen I used on my 6 year old daughter today... yup.. it contains butyl methoxydibenzolmethane.  It actually contains 23 chemicals... some safer than others.

I for one will be looking into natural products and ways to stay safe in the sunshine.  I am lucky enough to have Anglo Indian skin, which tans but rarely burns.  I have used sunscreen in the past, but tend to prefer sitting in the shade or covering up with a scarf.  After discovering this, there is no way I will happily smother myself or my kids in this stuff again.  When there are alternatives out there, I think it easy enough to switch and not take the risk to my health, and to feel like I'm doing my bit for Mother Earth too.

Look out for my next post about sun safety and chemical free sunscreen alternatives!

More reading:
http://en.wikipedia.org/wiki/Oxybenzone
http://www.thedailygreen.com/environmental-news/latest/oxybenzone-sunscreen-ingredient
http://www.thedailygreen.com/environmental-news/latest/retinyl-palmitate-vitamin-a
http://blog.canceractive.com/tag/oxybenzone/
http://fishcreek.ca/blog/?p=109
http://www.ewg.org/analysis/toxicsunscreen

Cycle Awareness Basics - Spring

Pre ovulation – Springtime – Early morning – Waxing Moon – Direction East - Maiden Phase – Birth to Teen - Growing Energy

This is when the fog of our period lifts and our light and energy returns. Many of us (PMDD sufferers) may call this 'one of our good weeks'.  

We feel like ourselves again, we have more energy, we want to get on with life again.

There is an innocence about this time, and it is a time we should spend nurturing our ideas and making plans. New shoots are growing, life is returning to the earth, and you.

If you didn't have a good bleed, if you didn't take it easy and look after your needs, you may come into this phase stressed out.

If you bled badly and had any major stress or trauma, this can last a while as it interrupts the connection to the natural flow....

If you would like to read the rest of this article, please go to:

http://naturalshaman.blogspot.com/2012/02/cycle-awareness-basics-spring.html