There’s no cheat sheet for navigating adulthood – bad days don’t come with a label explaining their origin. PMS, burnout, and life being generally too much can be genuinely hard to tell apart, because they intertwine constantly and produce symptoms that look almost identical. The first step to actually supporting yourself is figuring out which one you’re dealing with. So let’s break it down.

PMS Is Not a Personality Trait. It’s a Hormonal Shift.

Premenstrual syndrome is a clinically recognised diagnosis. It refers to the collection of physical and emotional symptoms that arise from hormonal changes during your luteal phase – the second half of your menstrual cycle. Progesterone rises during the first half of your cycle and then drops sharply if you’re not pregnant. Oestrogen follows. That sharp drop impacts serotonin and GABA levels in your brain, which is where the irritability, sadness, extreme fatigue, and lower emotional resilience come from.

The most distinguishing thing about PMS is that it’s directly tied to your cycle. If your symptoms consistently show up around the same point every month and ease once your period starts, PMS is the most likely explanation.

Burnout Has a Scientific Definition Too. And It’s Not a Personality Trait Either.

According to the World Health Organisation, burnout is a syndrome characterised by feelings of exhaustion, detachment, and decreased accomplishment – the result of chronic, unmanaged work-related stress.

The key difference between PMS and burnout is this: burnout requires a consistent stressor that’s been present for a long time, without enough rest in between. The mechanism is well-researched. Chronic stress activates the hypothalamic-pituitary-adrenal axis, which raises cortisol, adrenaline, and norepinephrine – essentially keeping your body in a near-constant state of fight-or-flight, with no real breaks.

Because burnout requires sustained stress without recovery, it’s easy to see how it can overlap with PMS or just a generally overwhelming stretch of life.

But Sometimes It’s Just Life Being Too Much. No Scientific Explanation Required.

There’s no shame in having a genuinely hard week or month. Deadlines pile up. Sleep goes missing. Random circumstances stack in the worst possible order. And sometimes the cause isn’t your cycle or your work-life balance – it’s just a lot of things happening at once.

The issue with trying to label everything as PMS or burnout is that some situations genuinely don’t fit either category. Life throws curveballs. You’re allowed to just be having a difficult time without a diagnosis attached to it.

How to Actually Tell Them Apart

PMS vs. burnout: If your symptoms consistently appear around the same point in your cycle and lift once your period starts, that’s PMS. If they show up inconsistently throughout your cycle but track closely with your workload and stress levels, burnout is more likely. Rest is also a useful indicator – if a good night’s sleep or the arrival of your period helps, the cause is probably PMS. If nothing seems to help, you might be looking at burnout or something else entirely.

Life circumstances vs. PMS or burnout: If your symptoms reliably appear at the same point in your cycle or are clearly linked to sustained stress, you’re probably dealing with PMS or burnout. If the difficult stretch feels tied to a specific situation – a move, a loss, a chaotic month – it might just be life doing what it does.

There’s No Cheat Sheet, But Paying Attention Helps

You don’t need to fully understand how your symptoms interact with your cycle to start supporting yourself better. Tracking your cycle alongside your mood and energy levels for a few months can reveal patterns that make a real difference – suddenly “why do I feel like this?” has a slightly more useful answer.

Once you start recognising those patterns, it becomes easier to work with them. If you know your PMS hits hard in the luteal phase, you can protect that time a little more. If you’re burned out, the fix is boring but real: rest, and addressing the stressor where you actually can.

This is also part of why we designed Sparkle the way we did. Plant-based materials, no harsh synthetics, nothing that’s going to add to what your skin is already dealing with – because periods don’t wait for a convenient week, and sensitive skin doesn’t take time off just because your schedule is chaotic. Having period care that’s genuinely gentle should be a reliable constant, whatever else is going on.

You don’t have to be able to label what you’re feeling to take care of yourself. Your body is asking for support. That’s enough reason to give it.

This article is for informational purposes only and is not a substitute for medical advice. If your symptoms are severe or persistent, please speak to a doctor or a mental health professional.

The post Is It PMS, Burnout, or Life? Why Everything Feels Like Too Much Sometimes appeared first on Ignite the Spark.

You’ve tried different underwear. You’ve switched soaps. You’ve gone down a rabbit hole of home remedies for that raw, irritated feeling during your period – and still, every month, it comes back. Here’s what nobody tells you: the rash probably isn’t your skin being too sensitive. It’s your pad doing something your skin doesn’t agree with.

Let’s actually understand what’s going on.

The Real Cause: Contact Dermatitis, Not “Your Skin”

What most people chalk up to “sensitive skin” during their period is often contact dermatitis – a skin reaction that happens when your skin touches something it doesn’t like. It shows up in two ways: direct irritation from a material, or an allergic-type reaction to a specific ingredient.

Conventional pads can trigger both. They typically contain synthetic fibres, adhesives, fragrances, and materials processed with chlorine bleach – a combination that’s a lot to ask your skin to tolerate for several days in a row, especially when it’s already in a reactive state.

So no, the rash isn’t random. It’s your skin reacting to something specific.

Why Period Skin Is More Reactive to Begin With

There’s a hormonal reason your skin is more sensitive during your period. In the days leading up to and during menstruation, skin barrier function can weaken slightly, making it more reactive to things it might tolerate just fine the rest of the month.

Translation: your skin isn’t being dramatic. It’s just having a genuinely harder time right now, and it needs materials it can actually work with.

The Friction and Moisture Problem

There’s something else happening too. When skin stays damp and rubs against a surface repeatedly, it gets irritated – same reason new shoes give you blisters. Now add a pad that traps heat and moisture against skin for hours, doesn’t breathe, and you’ve got the conditions for redness, chafing, and swelling.

This is why a pad can feel fine at 9am and unbearable by 3pm. Your skin hasn’t changed – it’s just been accumulating irritation the whole time.

Why Plant-Based Actually Means Something Here

“Plant-based” isn’t just a buzzword. It means using materials derived from plants – like cotton, bamboo or cellulose – instead of petroleum-based synthetics. And that distinction matters against your skin.

Plant-derived materials tend to be more breathable, which means less heat and moisture build-up. They’re also typically free from the fragrances and dyes that are common irritants in conventional pads. Less stuff touching your skin means less for your skin to react to. It’s not complicated – it’s just logic.

What Actually Helps

Choose breathable materials. Cotton, cellulose or bamboo allow airflow and don’t trap heat and moisture the way synthetic layers do.

Avoid fragrance and dyes. These are among the most common contact irritants in period products and add nothing useful for your skin.

Change your pad regularly on heavier days. Prolonged moisture contact is one of the main drivers of irritation, regardless of what the pad is made of.

Introduce new products gradually. Give your skin a cycle or two to respond before committing to anything new.

Keep the area as dry as possible. Simple but genuinely effective.

It’s Not About Toughing It Out

A lot of people assume period discomfort is just part of the deal. It’s not. A rash is your skin communicating clearly – something is irritating it, and it would very much like you to stop. Listening to that and choosing products accordingly isn’t being precious about it. It’s just basic skin care applied to a product you use every month for potentially decades.

A calmer period routine often starts with simpler materials: fewer synthetic layers, no unnecessary additives, and products designed to work with your skin rather than against it.

This article is for educational purposes and is not a substitute for medical advice. If your rash is severe, persistent, or accompanied by swelling or significant pain, please consult a dermatologist or healthcare provider.

The post Why Your Pad Might Be Causing That Rash (And How to Fix It) appeared first on Ignite the Spark.

Scented washes. Douches. Tight synthetic liners marketed as “freshness.” A culture that treats a completely normal part of the female body like a problem that needs fixing, covering up, or apologising for.

Here’s the uncomfortable truth: a lot of the products and “hygiene” habits marketed to us since our teenage years actually disrupt health rather than protect it. If you’ve ever dealt with recurring irritation, infections, or just a nagging feeling that something’s off – it might not be bad luck. It might be a lack of information.

Let’s fix that. With science.

The Body Already Has a Self-Cleaning System. (And It’s Brilliant.)

Here’s something worth knowing: the vaginal microbiome. First studied in depth by German gynaecologist Albert Döderlein in the 1800s, it turns out a healthy vagina is dominated by Lactobacilli – bacteria that produce lactic acid and hydrogen peroxide, keeping the internal environment at a naturally acidic pH of around 3.8 to 4.5.

This acidity isn’t an accident. It’s a defence mechanism. It suppresses the growth of bacteria and yeast that thrive in more neutral or alkaline environments. In other words, your body has been running its own quality control system this whole time. No fragrance required.

The problem is that scented soaps, douches, and harsh cleansers strip this ecosystem – pushing pH levels up and killing off the protective bacteria along with the harmful ones. Research has consistently linked internal washing (douching) to higher rates of bacterial vaginosis and other infections, precisely because it disrupts this delicate balance.

The takeaway: less intervention is often more protection. Water and a mild, pH-balanced external cleanser is genuinely all that’s needed.

Why Material Science Matters More Than Marketing

There’s a reason fibres like cotton, cellulose and bamboo keep showing up in intimate care conversations – and it’s not just a wellness trend.

Synthetic materials commonly used in mainstream pads and liners are largely non-breathable. They trap heat and moisture against the skin, creating a damp microenvironment – exactly the conditions yeast and bacteria need to multiply. This is sometimes referred to in dermatology as the occlusion effect: sealing the skin reduces airflow, increases surface moisture, and over time, can lead to irritation, chafing, and higher infection risk.

Breathable natural materials work with the body, not against it – allowing airflow while still managing moisture, which keeps the surrounding skin drier and less reactive. This is also why more people are shifting toward gentler period care. Not because it’s trendy. Because it’s biologically logical.

Your Cycle Isn’t Just About Bleeding. It’s a Hormonal Weather System.

A concept that deserves way more airtime: your menstrual cycle isn’t a single event. It’s four distinct phases, each governed by different hormones – oestrogen and progesterone rising and falling in a predictable rhythm.

Follicular phase: oestrogen rises, energy tends to climb. You might actually feel like a person.

Ovulation: a hormonal peak, often linked to increased energy and libido.

Luteal phase: progesterone dominates, which can bring fatigue, mood shifts, and heightened sensitivity. This is the biological basis of PMS – not “just being emotional.”

Menstrual phase: hormone levels drop sharply, prompting the uterine lining to shed. You know this part.

Understanding this rhythm isn’t just interesting trivia – it’s practical. Knowing which phase you’re in can explain dips in energy, changes in skin, or shifts in mood. It turns “why do I feel like this?” into “oh, that actually tracks.”

Small Habits, Backed by Actual Logic

You don’t need a 10-step intimate care routine. You need a few habits that are actually rooted in how the body works.

Skip the scented everything. Fragrance is one of the most common irritants in intimate care products. It’s doing nothing useful.

Choose your materials. Natural, breathable fabrics reduce moisture build-up and irritation – especially during your period.

Change period products regularly. Prolonged moisture contact, regardless of how premium the product is, increases irritation risk.

Stay hydrated. Hydration supports mucous membranes throughout the body – intimate skin included. Boring advice. Still true.

Track your cycle. Not for perfection. For pattern recognition. Your body is communicating constantly. Most of us just haven’t learned to listen yet.

This Is What Your “Health Era” Actually Means

It’s not a trend, a hashtag, or a specific product. It’s understanding your own biology instead of outsourcing that understanding to marketing claims. It’s choosing comfort and material science over fragrance and hype. It’s realising your body already knows what it’s doing – your job is just to stop getting in the way.

Small rituals matter here: a journal to track how you feel through the month, water to stay ahead of hydration, a plant on the desk because calm environments support calm everything – and yes, thoughtful, breathable period care that respects your skin instead of working against it.

That’s not overthinking your health. That’s finally taking it seriously.

This article is for educational purposes and is not a substitute for medical advice. If you’re experiencing irritation, unusual discharge, or recurring infections, please consult a healthcare provider.

The post Your Intimate Health Era Starts Here: Simple Habits That Actually Matter appeared first on Ignite the Spark.

However, every person’s experience with menstruation is different; there are also some menstruators who aren’t quite at the zombie stage, but also aren’t at the err…enthusiasm level that most period ad actors exude. So, with that being said, what are the medium level activities one can do on their period?

1. Gentle exercise

Anything light will always feel right. Engaging in mild exercises like walking, swimming (if you’re open to doing that on your period), or yoga can help relieve cramps and improve your mood. Also, it will help you stay in shape, and not break your regular exercise routine/momentum.

2. Rest and relaxation

You may not feel it all the time, but your body may need extra rest during your period, so take the opportunity to relax, rest, and recharge. Read a book, take a warm bath, or practice meditation.

3. Creative pursuits

Explore your artistic side by engaging in creative activities like painting, drawing, writing, or playing a musical instrument. These activities can be a great way to express yourself and focus on something enjoyable. They’re great mood boosters as well!

4. Self-care

Pamper yourself with self-care activities such as taking care of your skin, doing a face mask, getting a massage, or practising aromatherapy. It’s important to prioritise your well-being during this time. Plus, face masks always smell SO good.

5. Cooking or baking 

Experimenting with new recipes or making your favourite comfort foods can be a fun and productive way to spend your time. Treat yourself to nourishing meals that make you feel good.

6. Catch up on hobbies or projects

If you have any ongoing hobbies or projects, your period might be a good time to dedicate some focused attention to them. Whether it’s knitting, gardening, woodworking, or any other hobby, enjoy the time to indulge in your passions.

7. Socialising

If you’re up to it, consider meeting up with friends for a low-key gathering or having a cosy movie night at home. Human company always has the ability to cheer people up!

Remember, everyone’s period is different, and ultimately, you should listen to your body and do what feels right for you. If you want to curl up in front of the TV, it’s absolutely fine. If you want to do lowkey activities, follow your body’s signals and go for it if you feel up to it. And if you want to climb a mountain, get that bread (and colour us thoroughly impressed).

The post What To Do When Your Period Rolls Around appeared first on Ignite the Spark.

We’ve heard this phrase umpteen number of times, but what does it even actually mean? One can argue that it is the equivalent of a ticking time bomb in the sense that the window of opportunity is finite (and closing). In this case, that analogy does hold up, because fertility is finite, after all. Over the course of time, a woman’s fertility tends to dip the older she gets – these changes are the reason why many women (in particular) are anxious to accomplish a lot of things on the reproductive front before they lose the (biological opportunity) to. 

Right from the first time a teen menstruates (menarche), the biological clock is set in motion – every month, there is a menstrual cycle that occurs (for most women on clockwork), which continues well into adulthood. However, this may start to fluctuate by mid to late thirties, when most women start having erratic periods due to an overall decline in estrogen levels. As one ages, significant changes alter the rhythm of the biological clock, which eventually leads to the natural end of periods (menopause), the mark of a woman’s departure from the reproductive years.  

What does the transition to menopause look like?

Menopause is considered the permanent end to menstruation, and this which occurs as a natural part of the aging process (for women hitting their 40s and early 50s), except in the cases of premature menopause (before 40s), either due to damage in the ovaries and/or surgical intervention. 

Menopause is a gradual transition process which takes place across three stages:

1) Perimenopause

Perimenopause is a transition phase which may begin before menopause – the ovaries may gradually stop producing estrogen and this phase could last for 3- 4 years on an average. Even though the ovarian function might decline and both estrogen and progesterone levels could fall during perimenopause, the menstrual cycle usually continues as per schedule and one may also stand the chance of becoming pregnant.

This phase brings major changes in libido, the beginning of hot flashes, night sweats, fatigue, anxiety, and depression for most women. 

2) Menopause

This is the point when there is a rapid decline in estrogen levels, and viable eggs are no longer released by the ovaries. Over the course of a year (maybe even more), the  monthly periods stop eventually, and the official label of menopause is assigned when a woman doesn’t experience a period for a period of one year. 

Hot flashes are the most frequently occurring symptom of this phase, which refers to the brief sensation of heat in the body (this could vary in  intensity, frequency and duration for every individual). Women are a lot  more prone to emotional changes like anxiety, mood swings, loss of energy, and irritability as well. The other common symptoms include insomnia, memory lapses, vaginal dryness, hair loss, urine urgency, and breast tenderness, among the others. 

3) Post- menopause

This is the phase that unfolds after menopause – while menopausal symptoms may ease up for some women, they can continue to be present for others even for a decade or longer after the transition to menopause. In the case of the latter, there is a higher vulnerability to several health conditions, such as osteoporosis and heart disease as the estrogen levels are at an all-time low. 

Is menopause a pause on life? 

This phase can definitely be tricky to handle, but it does not signal the end of  life. If you ask us, one can surely dazzle at 40 or sizzle at 50, while being able to cope with the myriad changes brought in by the onset of menopause: 

• Eat right, stay right: Go minimalistic and nutrition-heavy with your diet. To soothe the hot flashes, make sure you skip triggers like spicy food, alcohol, smoking, and caffeine.

• Consult your doctor regularly: Take advice from your doctor before introducing any supplements and/or medicines in your daily regime. Also remember to go for routine checkups, a yearly mammogram, to do sonography and pap smear tests as well. 

• Pamper your mind and body: Self-care can go a looooong way. Do not let putting on the kilos put you off too much because weight gain is a common challenge for women transitioning into the menopause stage. But believe us when we say that a portion of yoga and some ‘me-time’ coupled with good sleep, a good diet, good mindful practices and a healthy social life can help you heal and stay happier.

Read more on coping mechanisms to deal with menopause and beyond here.

• Try to be present: Menopause can hit you with loads of emotions at the same time. Most women are likely to face loneliness, anxiety and irritability – the key is to accept your emotions as they come and let them go gradually. Do what makes you happy, invest your time in meaningful relationships, and stay engaged positively. 

We’re sure you’ll be able to power on through the menopause phase! 

The post Menopause: A Pause on Periods – Not You! appeared first on Ignite the Spark.

Well, contraception, after all, involves the measures used for preventing unintended pregnancies, which contribute to better reproductive health, mental health, safe and protected sex and family planning. Not to mention, it drastically reduces the risk of maternal and newborn mortality rates. 

So, by the looks of things, contraceptives should be openly discussed, openly available, and further, openly accepted, right? However, lack of information or communication regarding its benefits, uses, and implications is the major reason for the air of confusion that surrounds this topic. While the air may not clear immediately (there is still a long way to go), what we can do in the meantime is debunk some myths that have been attached to the concept of contraception for the longest time. 

It’s time to dig out the real facts:

Myth 1: Birth control affects fertility

Fact: 

There is no proof that hormonal contraceptives have an impact on fertility.

However, following the use of hormonal birth control, such as IUDs, the pill, the patch, and the implant, there is a possibility that a person’s menstrual cycle may take a few months to return to normal.

Myth 2: Sex during or right after your period does not lead to pregnancy

Fact:

Although ovulation typically occurs 14 days after the last day of menstruation for most women, this is not always the case – there is always the prospect of finding yourself pregnant if you engage in unprotected sex. Additionally, sperm can survive for several days following sex, so it is advisable to use a condom along with whatever birth control measures you are on whenever possible.

Myth 3: Contraceptive pills cause cancer.

Fact: 

There is no evidence that contraceptive oral pills cause cancer. In fact, it has been found that some forms of birth control, such as the patch, ring, and IUD, lower the risk of ovarian and uterine cancer.

Myth 4: The condom is the best contraceptive measure

Fact:

Although many young women find that birth control pills and condoms are effective forms of protection, the use of methods like intrauterine devices (IUDs) and implants is recommended. However, the choice of using a particular contraceptive completely depends on one’s objectives, comfort, and preference; with that being said, one should also seek the doctor’s consultation before going ahead with the final choice. Tap here to navigate your way through the types and make an informed decision regarding the right kind of contraception.

Myth 5: Contraception can prevent STIs

Fact: 

Contraceptives like oral pills and sterilization have no role in preventing infections; while measures like condoms may reduce the possibility of contracting STIs, they are still not foolproof. The bottom line is, there is no safe way to engage in sexual activity with someone you know who has a STI. STIs can still be transmitted during sex even with hormonal birth control, permanent sterilization, fertility awareness, IUDs, and other measures. Do not take any chances and visit your doctor immediately in case you feel you have contracted any STI.

When it comes to sex, contraceptives can help relieve a lot of anxiety as they can help you enjoy the moment without worrying about the risks of pregnancy. The trick is to work out the best kind with your doctor!

The post Debunking 5 Myths About Contraceptives appeared first on Ignite the Spark.

An extremely fast and efficient process, hot composting is steadily growing to be a popular practice among the folks living eco-friendly lifestyles. Here’s how you can give it a shot as well:

The clue lies in the name itself – hot composting, unsurprisingly, is a much faster method (and hotter way) of decomposing organic waste compared to regular composting, which is incidentally the cold bin method. Hot compost bins operate at temperatures around 40-65 degrees Celsius, and are significantly warmer as the method uses these high temperatures to achieve optimal microbial activity – ergo, this hastens the composting process and you can get usable compost in around 4-6 weeks!

In addition to the fast turnaround time, what are the benefits of hot composting? 

Benefits of hot composting

One key advantage of hot composting is its ability to take on a wider variety of compostable materials. As the crux of this method depends primarily on the high temperature, it isn’t bound by seasons. In addition, the heat can kill off any unwanted bacteria, and its rapid nature doesn’t give much room for smells to emanate. 

But how do I get started?

First, you’ll need a compost bin or a designated area ready to fill with organic waste. Start by chopping all your ingredients into smaller bits (including your natural sanitary pads) and adding in a good amount of existing ready compost as a starter. Not only does the ready compost have all the required microorganisms and bacteria you need, but their job to break down the ingredients also gets simplified as the materials are already in small chunks. 

Keep a constant check on the temperature of your hot compost pile to make sure it doesn’t get too cold and go below 40°C or 104°F or become too hot (above 70°C or 158°F).

Note that the temperature of your hot composts will depend on moisture levels, the size of your organic matter, the type of compost starter you add, and the size of your pile. Feel free to experiment – you can try hot composting with different batches, you can either add/reduce water, and make batches smaller or bigger, to see the impact this has on the quality of the resulting compost.

Happy hot composting!

To learn more about composting your sanitary pads at home, please visit: How can I compost my sanitary pads at home? 

The post What Is The Secret Behind Hot Composting? appeared first on Ignite the Spark.

If you’re reading this blog, cheers on taking one step towards a greener way of living by wanting to compost your natural sanitary pads – the world needs more individuals like you!

So, since you’re already convinced about composting your biodegradable sanitary pads at home, it’s natural for you to be curious about the next step – the actual process and duration of the composting. So, how long do these pads take to actually compost? 

Natural pads (like Sparkle’s, for example) fall under the category of brown compost (which include materials such as hay, straw, pruning cuttings, sawdust, wood chips, etc). Since brown compost items include fibrous materials, they typically take longer to decompose than green compost (grass, vegetable peelings, eggshells, etc). 

It’s been observed that sanitary pads made with natural materials take roughly around 12-18 months to decompose in a compost bin. Do keep in mind that each compost bin might differ in terms of moisture levels, content, rough materials, and temperature maintained. You can also expedite the composting process by cutting up your used sanitary napkins; as you’re making the pad into smaller pieces, they will biodegrade faster, as the microbes can break down the material faster. 

Once I’ve cut up my pads, how do I go about composting them?

As mentioned in our last blog: Is it possible to compost sanitary pads?, you can make/use a normal composting bin. You can try any of these composting methods for favourable results: 

1. Bokashi Style 
2. Trench Composting 
3. Hot Composting 
4. Humanure Method 

These methods are used worldwide because they can eradicate biohazardous bacteria and pathogens present.

What should I do with the compost once it’s ready?

Since Sparkle pads do not contain any plastic and are, in fact, created from natural, biodegradable, and compostable ingredients, they are safe to compost. However, whenever you compost any item containing bodily fluids such as menstrual blood, we always recommend being mindful as it could house blood-born, infectious pathogens in some cases. 

If composting is carried out correctly, all pathogens will be killed by high composting temperature, making it safe to use in your garden. If you are using a backyard compost bin to compost used sanitary pads, it’s always a good idea to use your compost as garden soil for plants rather than for growing your fruits and vegetables. 

Did you know that you can use the “Hot Composting” method to speed up the composting process. To learn more about hot composting, you can read: What Is The Secret Behind Hot Composting?

The post How can I compost sanitary pads at home? appeared first on Ignite the Spark.

Sir Albert Howard, a government agronomist, developed the “Indore Method” in the mid-1920s, a process which involved three parts of garden clippings to one part of manure or kitchen waste arranged in layers and mixed periodically (a practice also known as the precursor to modern composting). 

However, over time, we’ve gone past using only garden clippings and kitchen waste – now, compostable materials include tea bags, shredded newspaper, cardboard, sawdust, wood chips, hair and fur, etc. 

But could this list also include natural period products such as biodegradable and compostable sanitary pads? 

Before we delve into that possibility, let’s take a quick look at why there might be a need for it: 

The Menstrual Hygiene Alliance of India has stated that nearly 121 million menstruating individuals use disposable sanitary pads as their primary period care product, all of which can individually take around 800 years to decompose. As conventional pads are made from up to 90% of plastic compounds, rendering them non-compostable or non-biodegradable, the stack of non-sustainable period products is rising by the day.

While no one has really entertained the thought of period products and composting, menstrual products that are plastic-free (like Sparkle) and made from natural biodegradable materials and plant cellulose can definitely tick the boxes on the composting checklist! 

I don’t know the first thing about composting my menstrual products. How should I go about this?

Keep these steps in mind and you’ll be well on your way: 

1. Composting only works with natural menstrual products:

Whether it’s panty liners, tampons or pads, they need to have a natural/plant-based composition. A quick way to find out is to read the label or ingredients list on the pack. 

2. Ensure you buy/make the right kind of composting bin:

You’ll need to be vigilant that the bin you create/purchase should have the provision for sustaining the right kind of condition for your compost (i.e. warm and humid). Your bin should also be well-sealed, to prevent vermin attacks. 

3. Your compost should have a good balance of:

A) Green compost (vegetable peels, grass cuttings, tea residue, eggshells, etc – essentially, items that break down and decompose quickly)

B) Brown compost (fibrous materials like cardboard, pruning clippings, sawdust, etc that take longer to biodegrade. Natural sanitary pads fall into this category.

4. Larger surface areas clock better composting times:

The more surface area composting microorganisms have to work with, the faster they can break down the materials. To speed up the composting process of natural sanitary pads, you can always break up the pads into smaller pieces. 

5. The wait is worth it:

Most compostable products typically decompose within 6-12 months in well-maintained composting conditions. However, it is recommended to wait around 15-20 months for menstrual products to fully break down in a home compost environment. 

Stick to compostable waste in your bin, and ensure it stays warm, moist, and well-aired (while being well-sealed); after about a year and a half of compost cycle, you should have some excellent quality compost to use in your garden. 

Congratulations on choosing sustainability in both your products and processes!
To learn more about composting your sanitary pads at home, please visit: How can I compost my sanitary pads at home?

The post Is it possible to compost sanitary pads? appeared first on Ignite the Spark.

Before we get into deconstructing that, you can learn all about the myths and facts of PCOS here.

What are the causes of PCOS?

Ah, the million dollar question. If you have PCOS or want to know the exact reasons for the occurrence of PCOS, you’ll be in line behind a long list of individuals who want to decode the very same.  

Although the exact cause of PCOS is unknown, there is evidence that genetics do play a role. There are several other factors as well, including hormonal imbalances; if you have PCOS, your ovaries produce unusually high levels of androgen, causing an imbalance in your reproductive hormones. This, in turn, can lead to erratic menstrual cycles, missed periods, or even heavy bleeding. Moreover, insulin resistance, obesity, and higher levels of inflammation act as the catalysts leading to the development of PCOS.

Importance of diet for PCOS

Even though we may not exactly know how PCOS occurs, we can always take steps to mitigate it. This is where weight regulation and a strict diet comes into play. 

It may seem like a daunting goal, but it can be attainable by simply incorporating certain small steps in your day-to-day life. Adapting to a healthier diet and changing eating patterns (along with some physical activities) is one of the most effective and safest methods to manage PCOS. 

But, that brings us to the next question: what should the diet include? It goes without saying that a pro-PCOS diet must focus on whole grains, fresh produce, and plant-based proteins while limiting sugar, processed food, and trans fat. Experts recommend that a high protein and low carbohydrate diet can do wonders for weight and insulin issues.

Foods to include, if you are experiencing PCOS:

• Wholesome whole grains: Whole grains such as millets, oats, and buckwheat are great additions to your daily nutrition plan. 
• Go green: Leafy greens such as spinach, cabbage greens, kale, broccoli, and other green vegetables are excellent sources of vitamins, minerals, and antioxidants. 
• Hop over to healthy fats: Opt for unsaturated fats found in canola, olive oil, avocado, nuts, flaxseed, chia seeds, etc.
• Be friends with fruits: Opt for fruits low in the Glycemic Index (GI) such as apples, pears, and foods such as oatmeal, sweet potatoes, and legumes. The key is to keep it basic and minimalistic.
• Be pro-protein: Include plant-based proteins such as beans, peas, lentils, nuts, seeds, and tofu to see the difference. 
• Drink adequate water: 8- 12 glasses of water is usually recommended for the daily intake. 

Foods to limit/avoid in PCOS diet:

It’s hard to curb these cravings entirely, but you can always try limiting and substituting foods high in refined carbohydrates, sugary snacks/drinks, and inflammatory processed foods with healthier alternatives.

• Foods high in refined carbohydrates: Cut down on refined white flour, sugary foods, starchy vegetables (white potatoes), as well as artificial sweeteners.
• Foe (unhealthy) fats: Trans fats and hydrogenated fats in cooking oil, processed foods including fried food, fast food, packaged snack foods, frozen meals and snacks should be avoided.
• Soy: Restrict soy products as it can increase estrogen levels and lead to further delays in ovulation.
• Gluten: It can cause inflammation, which in turn, can result in insulin resistance that can eventually lead to diabetes.

Other lifestyle changes to consider with PCOS:

A strict diet is great at curbing PCOS at the source, but exercise is the true way to get your PCOS in check.

• Be active: Try to get at least moderate exercise each week. Start small and work up to longer times as your body adjusts. Your workout doesn’t necessarily need to be limited to jogging and heavy exercises; it  can be pursued in your own way and can include sports, dance, yoga, cycling, zumba, swimming, and much more. 
• Be happy: Calm your mind and connect with your body. Stress mitigation can work wonders. 
• Seek professional help: See a doctor if symptoms continue to persist, and carve a healthy way forward for your body! 

In most cases, PCOS can be a lifetime condition. But the good news is, there are ways to mitigate it. With PCOS, weight loss has been proven to be consistently successful in reducing insulin resistance (a strong byproduct of PCOS). Many experts suggest that a combination of dietary modification, exercise, mindful practices, modifying lifestyle factors such as alcohol consumption/smoking can be the collective key towards the long-term treatment of PCOS. 

Try this out for yourself and tell us what you think!

The post PCOS and Nutrition: All You Need To Know appeared first on Ignite the Spark.