Bloody Great Cycles

Endometriosis is not only a pelvic and gynaecological disease, but a systemic disease that has effects on the brain, metabolic and inflammatory processes, s*xual health, mental health (modulation of gene expression in areas of the brain controlling emotional and behavioural changes) and altered pain sensitization.

The altered immune function and inflammatory changes seen in endometriosis are systemic, and not confined to the peritoneum.

Fritz et al 2019 stated “differential expression of miRNAs can influence cytokine expression of macrophages, promoting an increase in inflammation. As miRNAs are stable, and can circulate in the bloodstream, this provides further support for the ability of endometriosis to have systemic effects distant from sites of ectopic endometrium in the pelvis.”

An altered immune response increases risk of other disorders such as fibromyalgia, chronic fatigue syndrome, allergies, infections, carcinoma of the o***y and breast, non-Hodgkin lymphoma, and melanoma. An increased inflammatory response can increase the risk of cardiovascular disease and cancer.

Endometriosis is WAY more than bad period pains.

Hello friends! It’s been a while.. I’ve taken essentially a 3 month hiatus from this account. The last few years have been a rollercoaster as we all know, and in recent months I've needed to take a step back as I wasn’t able to show up in the capacity I’d like.

A lot has changed for me, and I'm now feeling like I’m in a better place to show up and share with you all my learnings, passions & work, as well as showcasing other incredible people making a difference in this space. My main goals for this account is to educate, inspire, break down stigmas and increase awareness.

I’ve got a number of ideas bubbling away for content this year, however I’d love to hear from you too and know what you’d love to learn more about or see on this account. From training as a female, specific women’s health conditions, fertility, menopause, females in cycling, nutrition, osteopathy, you name it! Please leave a comment below or in the question box on my stories 🙏🏻

Sending love to you all and wishing you a happy new year! 💟💟

Talking about and seeing periods, should be as normal as having them.

**es
Original photograph: Josefin via Pinterest

👐🏻 CLINIC UPDATE 👐🏻
A friendly reminder that osteopathy is open for urgent care.
You can read over the criteria in my most recent story/highlight.
You can book via the link in my bio.
All bookings will be sent a questionnaire via text/email prior to their appointment to assess their eligibility, which may follow up with a phone call. Please keep an eye out for this.
Any questions, please don't hesitate to reach out. 🤍😊

🩸🔥 𝗦𝗲𝘅 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗽𝗲𝗿𝗶𝗼𝗱. 𝗟𝗲𝘁'𝘀 𝘁𝗮𝗹𝗸 𝗮𝗯𝗼𝘂𝘁 𝗶𝘁.

There can be some shame/stigma around having s*x on your period, for some it can be considered dirty, messy, uncomfortable or gross.
And understandably, we aren’t always feeling super s*xy when we are bloated, cramping, or in pain!
However s*x on your period can be really great, and I love to open conversations that might challenge peoples views or experiences thus far.

For some people, it really is a no go time. So I understand that this is not for everyone. If you suffer from painful periods/uncomfortable symptoms and conditions such as endometriosis, adenomyosis, PCOS for example, you understandably may want to be left entirely alone and that is okay too!

Last night I asked in my stories if you have s*x on your period, and interestingly it was almost a 50/50 split, with more of you saying no.

This got me thinking what everyones understanding, views, opinions and experiences might be on this topic!

Swipe through this post to see some of the benefits of s*x on your period and a couple of followers expereinces!

🌟 Reminders 🌟

 ~ You can still fall pregnant on your period! If you dont know when you ovulate, its best to still use protection. 
~ You’re also at higher risk of contracting an STI/STD as your cervix opens slightly during your period to allow blood to pass from the uterus, as well as your va**na becomes less acidic and more alkaline, meaning its easier for bacteria and viruses to travel, survive and thrive in your reproductive tract. So it’s important to still practice safe s*x.

Tips to cope with the mess?
~ Place a towel underneath you
~ Have s*x in the shower
~ S*x doesnt have to be penatrative either, so you can leave a tampon or menstrual cup in if this is more comfortable for you.

Hope this breaks down some barriers for you around s*x on your period and creates great new experiences for you. 🩸🔥

This week is Women's Health Week, an initiative created by , dedicated to all women across Australia to make good health a priority.

If you've not yet checked out Jean Hailes for Women's Health, here is your prompt to do so, a website full of incredible resources for individuals and health practitioners alike.

This week is a reminder to set aside time for your health and wellbeing, book in for your health check, and look after yourself.

The program is covering a series of daily topics:
Mon - Movement!
Tues - Tricky Periods.
Wed - Private lives (all things s*x)
Thurs - Mind matters
Fri - Slumber party (all things sleep)

I'll share on my story this week some of the events, content, interviews and contributions other health practitioners are sharing relating to each topic. 💖

Photo source pinterest.

Women have a fertile window, that being a short period of time in which they are able to conceive.

Your fertile window is 5 days before you ovulate (because this is how long s***m can survive) and one day after ovulation (because that is how long your egg survives).

After ovulation, you have a 24hr window to ovulate once more (and maybe conceive twins), your eggs  can then survive another 24hrs.
You cannot ovulate again for the rest of the cycle. 

On either side of this ovulation window, you are not fertile and therefore will not be able to fall pregnant on these alternative days.

Men however? They are fertile, 𝙖𝙡𝙬𝙖𝙮𝙨.

OVULATION 💫🥚

𝕎𝕙𝕒𝕥?
The release of an egg from your o***y is referred to as 𝑜𝓋𝓊𝓁𝒶𝓉𝒾𝑜𝓃 . After an egg is released, it is swept up into one of your fallopian tubes, where if s***m is present it can be fertilised. 
Fun fact - Other follicles that didn't win the 'race to ovulation' and therefore didn't ovulate, are reabsorbed by your o***y.

ℍ𝕠𝕨?
In the final stages of the follicular phase we have a rise in Follicular Stimulating Hormone (FSH) which causes the dominant follicule to mature and a surge in Luteinizing Hormone (LH), which triggers the mature follicle to swell (this can take a few hours) and then rupture 💥 (this takes a few minutes) releasing the egg from the o***y.

𝕎𝕙𝕖𝕟?
Ovulation typically occurs around day 14 in an “average” 28 day cycle. 
But everyones cycle length can vary and therefore so does time of ovulation. 
𝙃𝙤𝙩 𝙩𝙞𝙥 🔥 If you’re unsure, your luteal phase is commonly 14 days long (can vary from 12-16 days), so count back approximately 2 weeks from the first day of your next expected period and whatever day that lands on is when you’re likely to ovulate.

Comment below if you know what day you typically ovulate? 🙋🏼‍♀️

Walking the streets of Northcote warms my heart. Little messages everywhere, a nice reminder to keep my phone in my pocket and look around. ☀🌻

Hang in there friends, it's the little things right now that have the biggest impact. Small joys and simple pleasures. Take care and be kind to yourself & others. 🤍

A healthy period starts with healthy follicles.
The follicular phase of your menstrual cycle begins when a few follicles enter their final stages in the “race to ovulation”.
However that's not when their journey started.. 
It takes 💯 days for your follicles to mature from their dormant state to ovulation. If your follicles are unhealthy throughout this process, it can result in period problems or irregularities throughout your menstrual cycle, months later. Things that can impact the health of your follicles include but are not limited to, poor diet and alcohol, stress (emotional, physical, financial, lockdowns), grief, illness and poor sleep.

Which is why it's important to understand that period health is a long-term project. When you’re implementing something new to impact the health of your menstrual cycles, I recommend trialling it for a minimum of 3 months before you can determine if it's having any affect.

As always, it's important to consult with your health practitioner if you're noticing changes to your cycles and are seeking guidance.

💡This needs a permanent spot on my feed💡
Commonly and easily confused:
Day 1 of bleeding = 1st day of a new cycle = 𝙏𝙝𝙚 𝙁𝙤𝙡𝙡𝙞𝙘𝙪𝙡𝙖𝙧 𝙋𝙝𝙖𝙨𝙚.
Think new cycle 🔄🩸, new follicule on its way to ovulation 🥚, therefore follicular phase. 💁🏼‍♀️

Period poops! 🩸💩
Have you ever noticed loose stools or diarrhoea just before or during your period? Or maybe you have the complete opposite and find yourself constipated?

Here is why!
💦 💩 Diarrhoea:
Remember that hormone-like compound we spoke about that causes your uterus to contract and help shed its lining?
~ 𝐏𝐫𝐨𝐬𝐭𝐚𝐠𝐥𝐚𝐧𝐝𝐢𝐧𝐬! ~
Higher levels of prostaglandins cause period cramping (rude) and when in the bloodstream can also impact other muscles, such as your bowels, causing them to also contract and relax, resulting in more frequent and loose bowel movements!

How to help? Reducing inflammatory foods eg. sugar, fried foods, alcohol, cows dairy, and easing inflammation via consumption of omega 3s, turmeric, cinnamon, zinc and magnesium.

🧱💩 Constipation:
During the luteal phase before our period, we have increased levels of a hormone called:
~ 𝐏𝐫𝐨𝐠𝐞𝐬𝐭𝐞𝐫𝐨𝐧𝐞! ~
Progesterone has a calming and slowing effect on the body, including our digestion, meaning that prior to our period arriving we may find ourselves constipated or having less frequent bowel movements.

How to help? Increasing fibre intake after you ovulate (Day 14 on a 28-day cycle) eg: vegetables, legumes, whole grains, seeds, fruits. And as always, stay hydrated.

Any questions, feel free to send me a DM!
Illustration

The first half of the menstrual cycle is referred to as 𝙏𝙝𝙚 𝙁𝙤𝙡𝙡𝙞𝙘𝙪𝙡𝙖𝙧 𝙋𝙝𝙖𝙨𝙚.
(this explanation is based off an average 28 natural cycle ie. not on OCP)

This phase involves your period 🩸, the repair and regeneration of uterine lining in preparation for the next potential pregnancy, and the final stages of development and growth of the o**m 🥚 ready for ovulation.

Day 1 is the first day of bleeding, and on average goes for 1-5 days.

The follicular phase is from days 1-14, but variation is common in this phase, it can be as short as 7 days, or as long as 21 days.

Why is it called the follicular phase?

Within the ovaries, a number of follicles have been working hard behind the scenes, competing to grow and mature to become the follicle for ovulation.

A dominant follicle will win, and it will now mature and trigger hormones throughout this phase in preparation for ovulation.

This follicle releases large amounts of oestrogen which begins to rise. This is essential for o**m (egg) development/growth, production of fertile mucus (I’ll explain this soon), and preparing the uterine lining for implantation.

The last part of this phase, nearing the 14 day mark, we have a surge in Follicular Stimulating Hormone (FSH) and Luteinizing Hormone (LH), which triggers the mature follicle to release the egg from the o***y.

This is how ovulation occurs, but more on that next!

I don't know if it's just me, but since lockdown lifted I've been go, go, go.
In a constant state of productivity, saying yes to everything, never ending to do lists and trying to please others.

One thing I've forgotten to schedule into my jam packed life? ℝ𝔼𝕊𝕋

The result? Burn out. Fatigue. Resent. Guilt. Comparison. Negative thoughts. Self pitty.

Today is the start of a new week, and I'm channelling this mantra ~ ℝ𝕖𝕗𝕚𝕝𝕝 𝕪𝕠𝕦𝕣 𝕔𝕦𝕡

For me that can look like:
📱 Less screen time
🛀 Having a bath
📖 Reading my book instead of aimless scrolling
😴 Getting enough sleep
🚲 Riding my bike
🛑 Stopping, and be present in the moment
💦 Drinking more water
🥦 Eating well
🦋 Being kind to myself with my thoughts

What are you going to do this week to fill your cup?

Thank you to everyone who replied to my quiz last week! It was great to see so many sharing their experiences.

Apologies for my radio silence since then but cheers for finishing one of many postgrad uni subjects 🍷

The quiz was very informative. Whilst some of you have had positive experiences, where your cycle and symptoms are investigated, majority are not asked these questions at all.

If you’re interested in the percentages, from a pool of roughly 80 who replied:

- 76% of said your health practitioners don’t commonly ask about your cycles.
- 55% have seen an increase in this area in recent years, which is very encouraging.
- A staggering 83% found that practitioners don’t go into detail about your symptoms.
- 31% and 21% have had practitioners ask if you track your cycles and explain the benefits, respectively. Unfortunately the majority answered no.
- 70% answered yes to practitioners questioning contraception, however
- 72% had no further questioning of their reproductive history.
- And just over 50% of you felt supported and respected in this space.
- It was a 50/50 split for practitioners investigating women’s health and understanding the impacts of menstrual health on our patients whole health picture
- 100% of you would like more education in this area. 👏🏻 So watch this space.

Menstruation is not only essential for reproduction but for overall health in women, including potential effects on exercise capacity and performance. I view it as a vital sign, dysfunction here can be the cause of or result of underlying health concerns. This shouldn't be ignored. We all need to be talking about it. This is where change is needed. Education as an individual, and within our healthcare system.

The significance of menstruation varies substantially among cultural and religious groups, and various veiws and beliefs have existed far beyond our modern understanding of our internal workings.

Whether beliefs celebrated or shamed, encouraged or excluded, thankfully the generalised negative views of the normal, healthy process of menstruation are slowly improving over time.

Heres to re-writing the narrative, educating all, and breaking down stigma! ✌🏻🩸

**es

Menstruation! Part 1 of the Menstrual Cycle.
Most say, I've got my period 🙋🏼‍♀️, some say I'm bleeding 🩸, few say I'm menstruating 💁🏽‍♀️😇 *pause for effect, cause my body is friggen incredible and look how hard it's working* 👏🏻🥳

Menstruation is the cyclical shedding of our uterine lining, that is triggered by falling progesterone levels.

When we start bleeding🩸 (full bleed, not spotting), this is day 1 of our cycle. This usually lasts 1-5 days, but can vary.

I think it's interesting that we call it a menstrual cycle, indicating that the whole cycle revolves around menstruation, the regular shedding and regeneration of the endometrial lining? 🤔🔁

Which fun fact, the process of endometrial repair has begun by day 3 of our cycle which is when most women are still bleeding. 🤯

There are 4 main phases of the menstrual cycle:
1️⃣ Menstruation
2️⃣ The Follicular Phase
3️⃣ Ovulation
4️⃣ The Luteal Phase

Next up: The Follicular Phase!

Reference:
- Course work from the University of New South Wales; Women's Health Medicine. Applied Reproductive Anatomy & Physiology.

We often hear about hormone imbalances, and for the most part we know that hormones are in our body. We may even know that they send messages to other areas of our body. But what really are they? And how, or why, are they messaging other areas of our body? 🤔 ✉ ❓

Our hormones are pretty incredible, they are responsible for, and regulate various bodily processes such as metabolism, growth, reproduction, mood, s*xual function and hunger! 🤤🥱🥰😣

Hormones are fundamental to all systems of your body, but before I dive further into some of those systems for example the menstrual cycle or reproduction, let's first figure out what hormones really are and how they work.

Happy learning ✌🏻 and please share with those who might be interested.

References:
- Fritz MA and Speroff L. Clinical Gynecologic Endocrinology and Infertility. 9th ed. Philadelphia. Lippincott Williams & Wilkins. 2019.
- Course work from the University of New South Wales - Women's Health Medicine.

I fell in love with the practice of osteopathy as a young girl, after seeing my mum find lasting relief and management from a chronic spinal condition, and personally with recovery from a pelvic injury as a teenager.

I'm now in my fourth year of practice as an osteopath, after completing five years of study at RMIT. I have a passion for treating spinal and pelvic complaints, helping women throughout the full term of their pregnancies, as well as post partum care, sports injuries - particularly interested in cyclists and swimmers based on personal experience in those disciplines, and postural aches and pains.

I also have a keen interest in female physiology, hormones and women training at elite levels. Helping women maximise their performance by understanding the complaxities of the menstrual cycle, best times to train, recover and nutrition. As well as understanding the hormal changes that occur throughout menopause and how they affect muscle mass, strength & fitness and how to work with these adaptations.

I practice at the beautiful Aesara Health Clinic & Dispensary in Northcote 🤍

Some of the common conditions I treat are:
~ Postrual complaints
~ Headaches
~ Jaw pain
~ Neck pain
~ Upper back pain
~ Rib dysfunctions
~ Thoracic Outlet Syndrome
~ Lower back pain
~ Disc injuries
~ SIJ dysfunctions
~ Pelvic and hip pain
~ Muscle strains
~ Tendinopathies
~ Sports injuries
& more!

If you think I might be able to help you or a friend please share this post, or you're interested to know more, please ask 😊 I'm here to help 🤍

In between work, study and unconsciously scrolling through my phone, I've had more than my fair share of screen time recently.

To help break it up, and to help remove morning and evening scrolling (worst 🙄), I've purchased a few books that have been on my wish list.

Looking forward to digging into one of these over the long weekend! What should I read first?

📔 The Space Between by Michelle Andrews & Zara McDonald
📕 How to do the work by Dr Nicole LePera .holistic.psychologist
📘 Breath: The New Science of a Lost Art by James Nestor
📙 Hormone Repair Manual by Lara Briden

Hope you all have a good Easter xx

Do you know your personality type? Originally called the four temperaments by Hippocrates, they establish the four archetypes of people’s personalities. It was expanded by Myers-Brigg personality test which is.. well, overly complicated. There are many variations and explanations today of personality types, and described above is just one description of the four and it isn’t set in stone.

This has all been brought to my attention as I recently started reading a book that described a Type A personality type.. And it’s hauntingly familiar for me right now. Especially when they described her task efficiency as a means of ‘masking troubling feelings by channelling all of these energies into action: cleaning the kitchen, walking the dog, making endless plans. Moving. Moving. Moving.’

And as a dear friend explained to me this morning which also rings true; high functioning anxiety, in a type A personality, where we do 70 other useful tasks whilst procrastinating the task we’ve set out to do, out of fear of not being able to do it at the level we’d expect. Despite knowing it’ll add more layers of anxiety and self depreciation for not being able to do said task that we do actually want to do! Vicious cycle hey?

At any given time someone can be any of the four personality types, but people typically feel most natural in one. Some of the language used to describe personalities may sound negative, however it should not be viewed in a negative way. One of the personality types is not better than the other three. Each type is just different. Being aware of your own personality type, may help you to become more conscious to some of your behaviour patterns which is the first step in any journey towards change.

For me today, it’s simply starting the various tasks on my list, not to perfection or completion. And posting anything here, is one of them. 
Happy Wednesday, I hope to be here on this page more frequently, sharing my recent learnings (I must simply start!) Xx

Fun facts I've learnt at uni so far!
- A Dutch naturalist, Antonie van Leeuwenhoek devoloped the microscope, which lead him to research on embryological development.
- He discovered that semean was full of tiny countless swimming s***m which he called 'animalcules' ~ meaning microscopic animal.
- For a long time, ovaries were believed to be female testicles. 🙃
- Human ova were identified 200 years after animalcules.. therefore, for a very long time it was assumed that each s***m carried a complete pre-formed tiny human!! Some even claimed to see them 😆🙊 as sketched above by Nicolaas Hartsoeker.
- And lastly, Scottish anatomist John Hunter described a successful pregnancy from articifical insemination in 1790!!!
How wild is that 🤯🔬🤰🏽

It’s finally time to show you me, to put a face to the name. So hello everyone, this is me, Tara 💖🙋🏼‍♀️🦋💫

I feel like this photo is fairly accurate with how we’re all feeling right now. This is great, we’re great… wobble wobble.. Oh sh*t… Keep. Smiling. Stay. Upright. 🙃

I’ve been radio silent on here for some time. For a multitude of reasons. 2020 was pretty wild, but it forced me personally to sit with myself, challenge my realities, and make some choices about what the heck it is that I actually want. I observed what my reality was offering me, and have worked hard to clear space to make room for my heart's desires. 

Amongst all the uncertainties right now, I’m so excited to be starting back at uni this coming Monday, beginning my Grad Cert in Women’s Health Medicine, and then hopefully my Masters.

I’m bursting with joy to have created a sacred space at home that will help me facilitate and birth all of my dreams into a reality. 📚💻🎨📝

And thanks to this 5 day circuit breaker Victorian lockdown, my next day at work, Thursday the 18th, will also be my last day at Melbourne Osteopathy Sports Injury Centre , where I began my journey as an osteopath. 🤍

The next chapter is pretty terrifying, especially given the current climate, but it does feel right. And I feel ready.  I cannot wait to share this journey with you, however wobbly it may be. 🤸🏼‍♀️

📸