Girl to Girl: A Guide to Menstrual Cups

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In this age of ever-increasing environmentalism and awareness of toxic chemicals in our everyday personal care products, menstrual cups are becoming more and more popular. Thanks to social media, candid talk about periods and feminine health is no longer taboo. Women all over regularly share their experiences with a variety of products. So if you’re a tad late to the party and want to know all the ins and outs of using a menstrual cup, you’ve come to the right place.

While you may have only recently heard about menstrual cups, they are nothing new. In fact, the first menstrual cup was patented in 1903. They didn’t really take off until more recently though, thanks to an increase in “normalizing” period talk and alternative products.

What’s a Menstrual Cup?

A menstrual cup is a small, flexible cup that’s usually made of silicone. They are typically bell-shaped with some kind of stem, ring, or other “handle” to assist with insertion and removal. You insert the cup into your vagina to collect your period blood.

Once inserted, the cup collects menstrual blood before it exits the body. When full, you simply remove the cup and deposit the collected blood into the toilet. Many women can leave the cup in place for up to 12 hours, even while sleeping. This means less mess, less waste, and –many women claim– less discomfort than pads and tampons.

Advantages to Using a Menstrual Cup

Convenience

Many women claim they are better than tampons or pads. For one thing, they hold a lot more blood than tampons and they don’t dry out the vagina. They aren’t bulky and limiting the way pads can be. Plus, there’s no need to carry tampons and pads with you when you’re on your period.

Discreet

Because the cup collects period blood inside the body, there’s no need to worry about odor or leakage. You can even wear it while swimming or engaging in sports.

Healthier for Your Body

Sadly, most tampons and pads contain all kinds of chemicals, like artificial colors, adhesives, bleach, fragrances, and synthetic fibers. Since the vagina is so absorptive, we ought to be more careful about what we put in and around there. On the other hand, menstrual cups are made of non-toxic silicone.

Menstrual cups also don’t carry the risk of toxic shock syndrome like tampons do. Although rare, TSS is a serious infection that can be life-threatening.

Economical and Better for the Environment

It’s simple: Less waste equals money saved as well as environmentally friendly. Menstrual cups range from just $10 – $40 and can last several years if well cared for. Considering that the average woman will have 450 periods in her lifetime, that’s a lot of trash that can be eliminated.

How to Use a Menstrual Cup

Insertion and removal of the cup is easy once you get the hang of it. Some women are a bit squeamish about the process, but with a little practice, it is quick and simple.

To Insert

  1. Wash your hands!
  2. Squish the cup into a ‘C’ shape with your thumb and forefinger.
  3. Carefully insert it into the vagina. Once inside, it will flex back into shape and seal against the vaginal wall. It rests just below the cervix and collects blood before it leaves the body.
  4. If the cup fits properly and is inserted correctly, you shouldn’t be able to feel it after a few minutes.

To Remove

  1. Wash your hands!
  2. Using your forefinger, locate the stem or ring of the cup.
  3. Grasp the stem and gently pinch the base of the cup to break the seal.
  4. Slowly pull the cup out, taking care not to spill the contents. It helps if you are squatting over the toilet or in the shower until you get the hang of it.

Keep it Clean

Ideally, you should rinse the cup before reinserting each time. Just empty, rinse it under the faucet, and reinsert. If you are in a public restroom, this may not be possible. Some women may choose to carry a small bottle of water into the bathroom stall to rinse their cup. If you find yourself without a means of rinsing the cup, go ahead and reinsert, but just make sure to rinse it as soon as possible.

During your period, it’s a good idea to clean your cup with a non-toxic (gentle) soap and rinse thoroughly once a day. At the end of your period, clean and sanitize your cup thoroughly by boiling it in water for about 3 minutes. Then it’s ready to store until next month.

Choosing the Right Cup

Ready to try your first period on the menstrual cup? Here are a few tips before purchasing.

Most cups come in at least 2 different sizes, and it may take some trial and error before finding the one that’s just right for you. A few things to keep in mind when choosing a cup include:

  • How heavy your flow is
  • Your age
  • Physical fitness and pelvic floor tone
  • Whether you have given birth vaginally
  • Additionally, some women report that the orientation of their uterus plays a part too.

Uterine Position

Most women’s uteruses are tilted slightly forward. However, your uterus may be tilted backward (retroverted), tilted forward with the cervical opening pointed toward the back (retrocessed or anteverted), or tilted backward and folded somewhat toward the back (retroflexed).

Fortunately, even if your uterus is positioned differently than “normal”, you can still use a menstrual cup, but it may take a few tries to find the one that fits your body. Look for a softer silicone and opt for a smaller size. If you find that the cup doesn’t pop into position after insertion, you may need to use your index finger to gently swirl around the vaginal opening to help the cup slip into place and seal properly. Be patient with yourself and try different angles and insertion methods until you get a comfortable fit.

Diva Cup comes in size 0 for girls under 18, size 1 for women from 19-30 with a medium menstrual flow, and size 2 for women over 30 with a heavier flow.

Still a Bit Nervous to Try it?

Using a cup can be a little intimidating at first. But once you get comfortable inserting and removing it, you will never go back to pads and tampons. If you are concerned about leakage, especially while trying to find the best fit, consider wearing Thinx panties with the cup. These revolutionary panties have completely changed the period game for me! The best part is that Thinx don’t feel any different from regular panties. Learn more about Thinx here!

If you’re ready to try them out, use this link to Get a $10 discount on Thinx Panties!

Common Questions About Plant-Based Eating

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When it comes to research about diets, only thing is for sure: it’s a gray area without a true black and white. This website upholds that plants are the best way to eat. That said, you can find many opinions to the contrary. You can find plenty of evidence regarding the health benefits of keto, paleo, carnivorous, and omnivorous diets. Several questions about vegan diets come up again and again. Let’s review some common questions about plant-based eating.

Do I need dairy to get enough calcium?

No. Plenty of plant-based sources of calcium are readily available and may be more beneficial than animal-based products.

Calcium is an essential vitamin for humans. And yes, vegans must be conscious to get enough calcium in their diet.

On the flip side, calcium can quickly become out of balance and lead to build up of arterial plaque unless balanced by magnesium. Plant-based sources of calcium–such as kale, spinach, chard, and collards–also contain magnesium, vitamin K, and folate, which help to balance the deleterious effects of calcium.

Caffeine and Alcohol Play a Part

Caffeine reduces absorption of calcium from foods and beverages and increases excretion. Alcohol also decreases the absorption of calcium and inhibits enzymes that convert vitamin D into its storage form. Fruits and vegetables shift the body toward an alkaline state and reduce calcium excretion.

Is soy a dangerous food?

This one really depends on who you ask. Soy is one of the most controversial foods out there, especially in recent years. To this I say, don’t believe the hype. Do your research. What you will find may surprise you. For more details about the controversy and some myths about soy, check out this post: Debunking the Myths About Phytoestrogens.

Do I need meat to get adequate protein?

First of all, how much protein do we really need?

Protein deficiency is extremely rare. It is almost impossible to be protein deficient without also having a calorie deficiency as well. In the United States, protein deficiency typically only exists as a consequence of pathological conditions or poor medical management of the acutely ill.

The USDA recommends the average human adult ingest 0.8 g protein/kg of body weight per day. So for an average-weight adult (70 kg or 154 lbs.), the recommended protein intake is 56 g/day. But average protein consumption in Americans is higher than that: approximately 90 to 110 g in male and 65 to 70 g in female adolescents and adults.

Many people think you have to eat meat in order to consume enough protein, but this simply not true. A 2014 study of 1475 people compared dietary intakes and found the following averages:

  • Vegans consume 82g of protein daily
  • Vegetarians consume 93g of protein daily
  • Semi-vegetarians (flexitarians) consume 103g of protein daily
  • Pesco-vegetarians consume 100g of protein daily
  • Omnivores consume 112g of protein daily

Notice that all groups exceeded the recommended daily allowance. This study also demonstrated that omnivores, pesco-vegetarians, partial vegetarians, and vegetarians consumed significantly more cholesterol, saturated fat, and sodium, and significantly less fiber than did the vegans.

There are plenty of alternative protein sources that do not require a excess dose of fat and cholesterol and bring with them a larger dose of cleansing fiber. To ensure you get enough protein in your vegan diet, include soy-based options (tofu, edamame, or tempeh), lentils and beans (especially black and lima beans), wild rice, chickpeas, chia seeds, steel cut oats, nuts, seeds, and nut butters.

Do humans need iron from animal sources?

No. Most people think it is impossible to get enough iron from a plant-based diet. However, the same study mentioned above concluded that vegans ate significantly more iron overall. Interestingly, omnivores consumed the least iron.

Some contend that even if omnivores eat less iron that it is better absorbed. There are two different forms of iron in foods: heme-iron from meat and non-heme iron from plant-based foods, as well as eggs and dairy. The absorption of non-heme iron is lower than heme-iron. However, the lower bioavailability also decreases the risk of iron toxicity.

If you are concerned about not getting enough iron in your diet, be sure to include plenty of high iron vegan foods: spinach, lentils, and pumpkin seeds.

Do vegans get enough Vitamin B12 in their diet?

In short, no. This is one of the most frequently asked and valid questions about plant-based eating. Vegans typically do have to supplement vitamin B12 because this nutrient is primarily found in animal-based foods.

Recent studies suggest that more than 50% of vegans may be deficient in vitamin B12. This further indicates the need to supplement on a regular basis. Look for a B12 supplement with methylcobalamin instead of cyanocobalamin.

Are vegan meat alternatives healthy?

Vegan meat alternatives can provide a source of protein, as well as other nutrients. Plus, they’re satisfying and filling, and they can help many people make the plant-based transition. But just like anything else, they are not always good for you. When selecting vegan meat alternatives, be sure to read the ingredients. Many brands contain whole food ingredients that are safe and healthy. So feel free to mix things up and add in the occasional meat alternative!

Is veganism a good idea for athletes, during pregnancy, for children, etc.?

Yes. According to the American Dietetics Association:

“Appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”

You may also be interested in a documentary that will change the way you look at meat. Game Changers is all about professional athletes who choose a plant-based diet.

Have more questions about plant-based eating? Check out my Clean Slate Cleanse Workbook, which is loaded with scientific studies and information regarding plant-based diets.

DIY Essential Oil Solid Perfume

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Every gal wants to smell nice. But sadly, perfumes are loaded with all kinds of chemicals and irritants. Synthetic fragrances can contain a slew of unpronounceable ingredients that can irritate skin and airways. These days, many (smart) women choose to use essential oils as a personal fragrance instead. So if you’re ready to ditch the synthetic stuff and try some therapeutic essential oils, check out this recipe for Essential Oil Solid Perfume.

Is Your Perfume Poisoning You?

According to the Environmental Working Group, “The average fragrance product tested contained 14 secret chemicals not listed on the label. Among them are chemicals associated with hormone disruption and allergic reactions, and many substances that have not been assessed for safety in personal care products.”

In fact, only about 34% of the chemicals commonly used in perfumes have even been tested for safety. Sensitivity to fragrances ranks among the top five allergens in North America and Europe. With symptoms ranging from mild headache and contact dermatitis to full blown asthma attack, it’s time we start evaluating the products we spray and smear on our bodies.

A Better Way

Essential oils consist of pure, therapeutic plant essences. Not only do many of them smell wonderful, they also bring a host of benefits ranging from respiratory support and relaxation to emotional uplift. I’ll take that over an asthma attack any day!

Making your own essential oil perfume is fun and simple. And with so many essential oils available, the possibilities are endless. If you want to create a traditional spray perfume, check out this post for general instructions and four different blends, Essential Oil Perfumes. To make your own solid essential oil perfume, read on.

Essential Oil Solid Perfume

Solid perfumes are great when you don’t want to carry around a bottle of liquid perfume. When I travel, I prefer the solid because I can toss it in my purse without worrying about leakage. Plus, it’s no problem in my carry on bag when flying. Maybe you’ll even keep one in your gym or yoga bag for a quick fresh-up after a workout.

Basic Recipe

Instructions

  1. Combine base oil and beeswax or carnauba wax in a small glass jar or shot glass.
    Create a double boiler by pouring a few inches of water in a small saucepan, and carefully set the jar of ingredients in the water. 
  2. Once melted, remove from heat and stir in essential oils.
  3. Carefully pour into desired containers. Allow mixture to solidify before using.
  4. This recipe fills two 0.15 oz. lip balm tubes or one 0.5 oz. lip balm tin.

Fragrance Options

You can simply choose your favorite essential oil blend and add to this recipe for a simple on-the-go perfume. Or use any other roll-on recipe, making sure to omit any liquid carrier oil in the recipe. Some options include:

Want to learn even more about blending essential oils? Check out Creating Perfect DIYs with Essential Oils.

Foods Your Vagina will Love: Foods for the Vagina and Some to Avoid

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Eating your way healthy is easy to do. We all basically know what we need: more fresh vegetables, less processed food, and tons of clean water. But did you know that there are specific foods that each body system responds to? If you occasionally suffer from yeast infections, aren’t feeling the mojo anymore, or have a funky odor downstairs, it could be because of the foods that you are eating. Instead of instantly reaching for a medicine or douching, consider including some foods for the vagina that will help keep it healthy, sexually active, and infection-free.

Foods to Include

Cranberries

Perhaps the most well known food that supports vaginal health is cranberries. Cranberries contain ingredients called PACs (A-type proanthocyanidins). These molecules help prevent urinary tract infections by interfering with the way that bacteria stick to the bladder wall.

The concentration of PACs is not strong in cranberry juice. This means that you need to be sure to eat the fruit, not just drink the juice. Plus, cranberry juice can be packed with sugar, and sugars increase the risk of vaginal infections.

Power Up with Sexy Plants

Plants are super powerful for vaginal health and sexual health. If you aren’t feeling the love anymore, try some plants to help get the juices flowing again.

Avocados contain libido-boosting fats that enhance lubrication and strengthen vaginal walls.

Apples contain phloridizin a molecule that promotes sexual function, vaginal blood flow, and can improve the ability to orgasm.

Sweet potato, kale, collard greens, and carrots all contain vitamin A help to support female fertility by increasing the amount of cervical fluid and ensuring that eggs develop properly.

Fermented Foods

One of the main ways that the vagina stays healthy is by keeping an acidic pH. Normal vaginal fluid has a pH of 3.8-4.5, and when the pH is higher than this, there is a risk for both bacterial and yeast infection. Bad news: there are a ton of things that alter vaginal pH. Stress, perfumed vaginal washes, sex, and periods all raise pH. During your period, be sure that you are using safe period products that allow blood to move freely out of the body. This will help the vaginal pH to remain acidic.

Fermented plants like kimchi, miso, tempeh, and pickles help to balance vaginal pH and reduces the risk of infection. Not only do they bring a big dose of acidic goodness to help lower vaginal pH, they also contain probiotics, healthy bacteria that the vagina uses to optimize pH.

Don’t love funky ferments? Play it safe with dairy-free yogurt and a squeeze of lemon. This can help balance pH with acid from the lemon and probiotics from the yogurt.

Omega-3 Fatty Acids Oil

Omega-3 fatty acids have been show to be more effective than ibuprofen at easing menstrual cramps because they reduce swelling and inflammation and promote vaginal blood flow.

Instead of fish oil, try a vegan fatty acid supplement like flaxseed, sea buckthorn, and walnut.

What to Avoid

While there are a lot of great foods for the vagina, there are others that wreak havoc. Making periods more painful, sex less fun, and may even make it harder to get pregnant. Here are some foods to avoid if you want a healthy vajayjay.

Sugar and Alcohol

I mean, isn’t this the baseline advice for basically every healthy eating protocol? The toxic effects of sugar and alcohol basically extend to every body system, including reproductive health.

Sugar and alcohol both encourage yeast growth in the vagina and increase the risk for infection.

Alcohol is a double whammy because it also increases the risk of menstrual cramps.

Aroma-Changing Foods

If you are getting ready for sex, especially oral sex, you may want to skip foods that change the aroma and taste of the urine and vagina like garlic, asparagus, and onions.

Caffeine

Caffeine can lead to dehydration, and dehydration reduces the amount of lubrication in the vagina. This can make sex more difficult, especially after menopause.

Skip the morning cup of Joe and try an herbal tea instead.

Foods for the Vagina: Which one will you eat?

If you’re not feeling the best with your girl downstairs, your diet could easily be to blame. Which foods for the vagina are your favorite?