Your menstrual cycle is a powerhouse that regulates hormones, supports reproductive health and influences mood and energy.

While period apps have their place, many of us still scratch our heads over the best times to exercise, rest, and what ‘normal’ even looks like. With energy levels fluctuating like British weather and mood swings that at times could rival Eastenders, it’s only natural things that can feel a little overwhelming.

So, embrace your cycle and empower yourself to thrive, because understanding your cycle better isn’t just smart – it’s liberating.

"A whopping 80% of women suffer from PMS"

Know your Flow

Here’s a quick overview of your cycle, all summed up in this neat little box. If only it were that straightforward, eh?

Tips for a smoother period

Ever found yourself scratching your head about what’s best for your menstrual health? Here are some things worth thinking about …

Put a little sunshine in your cycle

A deficiency in Vitamin D could contribute to irregular cycles and in some cases can be a factor in polycystic ovary syndrome. If your levels are low – it’s worth getting outside more and taking a supplement like Naked’s Vitamin D.

Post-partum period

Your period usually returns between six and 18 months after giving birth. It could be the same as before or it might be super heavy and painful. If this is the case for three to six months, give us a call and we’d be happy to chat.

Limit plastics

Evidence suggests that synthetic chemicals in our environment can interfere with our hormonal systems – and that includes many over-the-counter pads and tampons. Don’t worry, there’s lots of kinder alternatives from those which are organic and plastic-free to reusable options like menstrual cups, which are kinder to you and the environment.

Period dramas

Women in long-term stressful situations can have irregular cycles or trouble conceiving. You can’t always avoid stress, but seeking out a supportive someone and making time for some extra self-care can really help. Saffrosun Energy or Calm can also help as they’re great for regulating hormones and levelling moods.

Is Exercise the Holy Grail?

It’s not a golden ticket to a pain-free cycle ride into the sunset, but it can help.

Low-impact exercise like yoga might be best during your menses. In the follicular phase, your energy is at its lowest — so again, low-key stuff like walking may suit. During ovulation, you might have more energy. According to studies, you’ll feel more attractive and confident too. Go and ask for that pay rise!

In the luteal phase, you have more progesterone, so you’re likely to be feeling a bit sluggish and irritable. Perhaps checking in with a little self-care is in order?

Buying better for you

Bleached tampons and pads may contain dioxins, but there are plenty of options to consider like switching to organic options, menstrual cups, or period underwear.

Sweet dreams

If melatonin levels are off – that’s the hormones that help set your sleep cycle – your menstrual cycle might be affected. Make your bedroom dark, reduce screen time and prioritise those zeds. Magnesium is a bit of a wonder. Not only can help reduce cramps by relaxing muscles and easing pain, but it’s also great for sleep disturbances. Check out our Marine Magnesium.

Eat in Sync with Your Cycle

During your menstrual phase, your body loses key nutrients – especially iron. Boost your intake with iron-rich foods like lentils, red meat or even apricots.

When Things Just Aren’t Right

Speak out. Call your doctor. Shout it from the rooftops. We’re often taught to put up with things. If you have horrendous cramps, it’s easy to think that popping a paracetamol and hugging a hot water bottle through gritted teeth should carry you through the day. Yes, some discomfort is normal. If there’s some – try nature’s anti-inflammatory miracle, turmeric, which really can work wonders for menstrual cramps. Try Natruflex Turmeric anytime or during the week of your period. What pain shouldn’t do is completely stop you in your tracks. If it does – give us a call or speak to your GP.  

If your period is more of a flood than a flow, it’s time to reassess. Here are some things to watch for:

• changing pads or tampons every 1-2 hours.
• emptying your menstrual cup more than recommended.
• using two types of protection at once.

And … Irregular Periods:

These can feel like a rollercoaster you didn’t sign up for. Keep an eye out for:

• no period for over 90 days.
• flows that are heavier or lighter than usual.
• periods lasting longer than seven days.
• cycles shorter than 21 days or longer than 35 days.

Remember, self-care starts with you …

If your cycle feels chaotic or is causing you pain or you just want to talk it through with a friendly expert, our pharmacists are always happy to hear from you.

Book a free 10-minute pharmacist consultation to discuss the ups and downs of your menstrual health or any other queries.

Make Your ADHD Christmas Fizz Not Fizzle  

We all want to avoid decking the halls with boughs of folly, let’s shine a special spotlight on the hidden struggles ADHD kids and their parents face during what can be the most frenzied time of year. 

Is an ADHD Grinch-free Christmas possible?  

ADHD in children means that anxiety and exhaustion can wrestle against enjoyment. While low dopamine might make the hunt for stimulation high, pushing that ‘annual magic’ too hard can mean it all unravels like a badly knitted Christmas stocking.

Alongside beautiful characteristics such as intelligence, imagination and empathy come other ADHD traits the NHS list as social anxiety, sight and noise sensitivities, emotional dysregulation and overwhelm that can really take the crackle out of Christmas.

Our ADHD-friendly 12-days of Christmas

While we can't promise your Yuletide will run without a hiccup, a few tweaks could make your ADHD Christmas much more of a cracker than a crash.

1. Dreaming of a bite-sized Christmas 

Protect their social battery – ADHD kids expend a lot of energy. They can also quickly become overwhelmed. 

Consider trimming the festivities: stick to immediate family on the big day and spread out the extended crew on different days, giving kids a chance to recharge in between. Who said Christmas can't be done in bite-sizes?

2. Good King Senses  

ADHD in kids often means being up against sensory nightmares – think loud TVs, clinking glasses, gaudy Christmas lights, paper hats that feel like a crown of thorns, being hugged when you hate touch. These can all be major ADHD sensory triggers. 

It’s a good idea to establish a code beforehand to use for a quick escape, set up a quiet space with soft lighting, and bring an iPad and noise-cancelling headphones with you. Sometimes, a strategic retreat is the best gift.

3. Managing expectations

Before the festive break, ask your kids what they really want – even if it’s as outrageous as a wishing well (trust me, I’ve been there) or a sleep fairy (actually, I asked for this). If their dreams are bigger than Santa can handle, be upfront about it. No child wants to discover the mega-Lego set they’ve set their heart on is off the table on Christmas morning, especially when emotional dysregulation is such a significant part of ADHD. 

Spare them the stress of unwrapping gifts in front of family. Here's what Lillia, 15, says: “You’re expected to have a positive reaction and that can be stressful especially as you’re already the centre of attention – that’s already socially draining. You must then react a certain way, regardless of how you feel, and force yourself to look happy even if you’re not. That’s a lot of pressure.”

4. Ditch Christmas shopping

Being trapped inside busy, stuffy, noisy, crowded stores with long queues can be the seventh circle of hell for any child. Ramp that up ten-fold for an ADHD child. 

Here’s some advice from Lillia: “If your child doesn’t show an interest in going shopping with you, don’t force them. Leave them with a relative, friend or parent as they’re likely to find it stressful.”

“If you can’t do this – or they want to go –take a friend with you. That way, if they find it too overstimulating, the friend can step out with them. If they’re old enough to be independent, they can go to a nearby café and wait there.”

The key thing is “to give them some options”.

5. Don’t force the fun

Asking an ADHD child to ‘join in’ when they’re already struggling to keep it together is likely to provoke a frosty withdrawal or a meltdown. Whether it’s time at pantos or fun with relatives, consider breaking visits into manageable chunks.

Lillia advises, “Don’t get mad at a child for wanting to sit out. Don’t nag them to return if you think they need more social interaction. If they’re not up for it, don’t force them.” She reminds us that socialising “shouldn’t feel like a chore”.

6. Do plan the fun 

It’s worth looking out for any Christmas-themed activities happening near you, like ice skating or Christmas markets. You can even make a den at home and watch Christmas films inside. Having something for your ADHD child to look forward to every day keeps their dopamine boosted the right way. If possible, get outside. ADHD and exercise have been shown to help with a reduction in their ADHD symptoms. 

7. Better fuel this Yule

With chocolate everywhere, our ADHDer’s dopamine-seeking brains will be partying without thinking of the crash. 

We know impulse control makes it hard for them to stop, so instead let them have a nibble and keep the rest somewhere safe especially for them. 

Turkey, on the other hand, is loaded with tryptophan which boosts serotonin for better moods and less anxiety. For a science-backed mood enhancer, try saffron – nature’s way to feel better and tackle ADHD symptoms.

   8. No scary mystery dishes

If they’re already on a knife edge, a Christmas feast with too much food could be overwhelming. It’s a good idea to always have one comforting go-to dish for your ADHD child.

It’s worth knowing that 90% of serotonin is created in the gut. A lot of ADHD children have stomach issues, from cramps to constipation. If this is your child, it might be worth looking at Gut Love. 

9. Keep a routine 

Although that dopamine kick wants novelty, it doesn’t mean routine should be chucked out of the window.

Discuss plans and try not to spring surprises on them. That certainly doesn’t mean Christmas has to be dull. It just needs a bit of planning. ADHD loves stimulation, but also thanks you for putting some reassuring scaffolding in place. 

10. Emotional regulation check-in

Emotional dysregulation is a hallmark of ADHD, where kids experience emotions more intensely, longer and deeper than their neurotypical peers. It’s often the most hidden part of ADHD too.  

Dr Caroline Buzanko points out that when a child’s emotional brain is on overdrive, logic takes a back seat while the ‘emotional brain will overpower the cognitive brain every time’. 

Instead of using reason which taps into their already depleted executive function skills, Dr. Buzanko suggests harnessing emotional energy. “Emotions are stronger motivators than reason.” Use gratitude, pride, and compassion – and we’ll all see fewer meltdowns.

Stimulating the vagus nerve is also said to help: You can even do this by singing cheesy Christmas hits. 

And let’s not forget Saffron. This is Mother Nature’s gift for managing moods, ADHD, hormones, sleep and more.

11. Sleep fairy 

With brains buzzing like pinball machines, ADHD kids struggle to fall asleep or get enough of it. 

ADHD-related sleep problems come from issues with the regulation of brain activity that can mean anything from a  delayed circadian rhythm and later melatonin production, to insomnia.

The usual sleep hygiene rules apply, including getting outside in the earlier part of the day to try and set sleep cycles, as well as keeping to the same wake-up time each morning can help.

Another natural great way to help your ADHD child unwind is magnesium. It regulates neurotransmitters related to mental tension – learn more about it here.

And of course, Saffron is great for mood balance as it helps banish stress. Saffrosun Calm and Saffrosun for Children can help sooth away anxiety and make for a more restful night. 

12. Nature and Nutrition for ADHD

Thankfully Mother Nature has some pretty special gifts which can help with many of the challenging symptoms of ADHD. Look out for: 

Saffrosun Calm (and for Children)

Which helps alleviate nervousness, improves sleep and restores emotional balance. It also enhances dopamine, serotonin, and noradrenaline—ideal for ADHD.

Marine Magnesium

Supports nerve and muscle function, improves sleep and reduces stress and helps to decreases brain fog.

Immune Hero for Children

Contains Zinc to regulate dopamine and aids iron absorption, that’s essential for brain development and cognitive function

Gut Love (+14)

Enhances digestive health and alleviates gut issues in ADHD kids by improving the absorption of nutrients.

Foods that can help ADHD symptoms

 The nutrients in certain foods travel to the brain and contribute to dopamine production, for example lots of fruits and vegetables.

Protein, including lean meats like turkey is great, as are foods rich in omega-3 fatty acids like salmon. Research has shown that consuming the amino acid tyrosine found in milk and bananas and more can also increase dopamine availability.

Try to avoid sugar and artificial colourings.

If you have any questions please do not hesitate to contact our pharmacists on pharmacist@thenakedpharmacy.com or call us 01483 678 438.

In this edition we'd like to shine a light on men, specifically on men's health and how to optimise it. Who better to do this than our founding pharmacist, Kevin Leivers MRPharmS.

"From my own health journey, I have no doubt that men need better education and support, on easy ways to develop good mental health."

Firstly, choose the right people or groups that support open conversations about your feelings, life experiences or challenges. Prevention is always better than cure so build your healthy routine now before things get too much. When emotional pressures build up from unresolved ‘stuff’, it impacts your relationships, work, mental and physical health. This work is made better with a balanced, low sugar diet, limiting alcohol, relaxed exercise and as much fresh air in nature as possible.

Are we in better health than our forefathers?

Compared to previous generations, men of today are generally considered to be in better health. Some areas of men’s health have improved dramatically.

For instance, smoking cessation health campaigns and controls on smoking have reduced the incidence of smoking-related lung and heart diseases. However, the increase in sedentary work and lifestyles plus work-induced stress and heavily processed foods and drinks have increased related cardiovascular risk factors, including weight problems and diabetes.

Key health concerns and their causes facing the male population

Weight problems, cardiovascular disease, diabetes and mental health.

The causes of these issues are often related to lifestyle/diet and therefore can be resolved – tackling a lack of regular exercise and consumption of too many processed foods/drinks is a great starting point.

Pharmacists health advice on changes to lifestyle

Aim to change just two things to make a difference – exercise and diet.

1. Physical inactivity can raise the risk of cardiovascular disease by as much as 35%. Exercise to raise your heart rate for 20 minutes every day in whatever way suits you best and fits into your lifestyle.
2. Eat fresh fruit and vegetables daily. Avoid processed foods particularly those with high GI (Glycemic Index) – those that contain sugar or the carbohydrates that are easily converted to sugars.

Actioning these two things well and consistently will significantly reduce your risk of major diseases.

Nutritional needs of men compared to woman

Men generally are not as careful as women in terms of diet, particularly if they are single! We tend to eat more processed food and drink more sugar-loaded drinks, so the nutritional deficiencies are greater.

When the diet is poor the gut health suffers, and the knock-on effect is that basic vitamins and minerals plus essential plant-based nutrients have lower absorption. In these cases, a good quality multi vitamin + mineral supplement in combination with a balanced diet will be required to prop up the digestive system until gut health is improved. This must contain a significant amount of plant-based nutrients (from fresh fruit and vegetables). Concentrated plant-based bio-active compounds called polyphenols (from supplements) can also have a significant impact on men's health.

Common requirements in men's nutrition

Black Garlic, the fermented and therefore more potent form of raw white garlic can help maintain healthy blood pressure and circulation as well as a healthy gut and immune system.

The neuroprotective benefits of saffron are well documented, we recommend saffron bioactives to help manage work/life pressure. Talking about our mental health can still be harder for men, but we must strive to give it as much care and attention as we do our physical health and supplementing with saffron bioactives is a very positive start.

Plant-sourced polyphenols have a strong evidence base and so we recommend bergamot polyphenols for cardiovascular health (a 4 month course).

Sugary or high GI diets mean that the gut requires regular probiotics (multi-strain) and prebiotic natural fibres for optimum digestive wellbeing. B vitamins, particularly B12 are often affected due to poor gut health, this in turn can lead to fatigue.

I always recommend a Vitamin D supplement because such a high proportion of the population may be deficient, it is estimated that 1 in 5 of us have low vitamin D levels.

For those of us that do enjoy our exercise and pushing ourselves physically, a knock on effect can be exercise induced muscle discomfort. A diet which replenishes and hydrates the body is key to peak sporting performance.

Recommended healthy diet and lifestyle plan

As stated above, keep changes easy and simple.

Find ways to fit in 20 minutes of intense exercise a day and replace sugary snacks and drinks with low/zero sugar, high protein alternatives. There is healthy debate at the moment around the benefits of eating breakfast as the first meal of the day versus a longer daily fast. If you are one to breakfast early, then be sure to choose high protein/ low carbs options - keep away from sugary cereals and breads.

All of these elements will create significant improvements in health and reduce the risk of disease.

The five most important supplements for men and why

All of these supplements are available from The Naked Pharmacy and are fortified with a plant-based prebiotic for added immune protection and optimum gut health.

1. All rounder: Black garlic is up to 10 times more effective than white garlic and a cost-effective all-rounder for the immune system, cardiovascular protection and gut health.
2. Manage stress: Saffron with vitamins D3 and B12 to support the nervous system and help manage stress, the added D3 plus B12 make a significant difference to sleep quality and vitality.
3. Cardiovascular health: Metabolic Gold for 4 months to manage cholesterol and cardiovascular risk.
4. Sport recovery: Natruflex has high strength turmeric/black pepper with magnesium for exercise recovery and joints. Generally useful to improve gut health and reduce the reactivity of the gut lining.
5. Immune health: Olive leaf ELA for immune system protection.

In summary

We always recommend a healthy balanced diet with exercise as the best course of action for optimum health, but sensible supplementation can help prevent common health problems of our modern age.

Stay well and stay safe.

Kevin Leivers

Call our pharmacist if you have concerns

Our expert pharmacists are always on hand to answer any questions you might have and to make tailored recommendations based on your individual needs. Please contact us for free health advice on:

@: pharmacist@thenakedpharmacy.com
T: 01483 678 438