Knowledge Hub

Physical Health

Heart Rate Variability (HRV) and Women's Health

With more and more devices available on the market, measuring Heart Rate Variability (HRV) is becoming accessible to most. But what is it? and can it help us improve our overall health? Understanding Heart Rate Variability (HRV) is like having a window into how your body handles stress and overall

Nutrition

Christmas Dinner Ideas That Are Kind to Your Hormones

The festive season is a time of joy, family gatherings, and, of course, delightful meals. However, amidst the Christmas cheer, it’s crucial to consider how holiday feasts can impact our health, particularly hormonal balance. This article will explore Christmas dinner ideas that are not only delicious but also support

Nutrition

Medicinal Mushrooms and Female Hormones: What you need to know

With numerous medicinal mushroom products flooding my social media feed for the past 5 months, I thought it would be worth investigating what they are and, most importantly, do they provide all of the benefits brands claim. The article is quite long, so here are my 3 takeaways: 1. Medicinal

Nutrition

Diet and Female Hormones: Navigating Through Choices for Hormonal Balance

Hormonal balance is crucial for women's health, impacting everything from menstrual cycles to mood and overall well-being. The food we eat plays a significant role in maintaining this delicate balance. Overview of Hormones Hormones are biochemical messengers that profoundly influence our health and well-being -they're the conductors of our body's

Nutrition

Intermittent Fasting for Women: Everything You Need to Know

Intermittent fasting has become a trendy dietary approach in the last few years, and that's no surprise - who isn't attracted to a "diet" where instead of food restrictions you only have to worry about time restrictions? Weight loss, reduced inflammation, better management of diabetes,  and enhanced cellular repair mechanisms

Nutrition

How to practice mindful eating?

Have you ever found yourself soothing stress or boredom with a bag of chips or a pint of ice cream? Often, our eating habits are triggered by emotions rather than hunger. Mindful eating emerges as a powerful tool in this context, teaching us to distinguish between emotional needs and actual

Hormones

How to Flush Out Excess Estrogen

High estrogen levels, a condition often referred to as estrogen dominance, can significantly impact a woman's health, manifesting in a variety of physical and emotional symptoms. This article will help you understand what high estrogen, and its associated symptoms, and explore strategies to help you naturally flush out excess estrogen.

Cycle Syncing

How to increase energy levels during the Luteal phase

The luteal phase starts post-ovulation and ends when menstruation starts. This phase of the menstrual cycle is often characterized by several symptoms, such as mood fluctuations, cravings, higher basal body temperature, and a dip in energy levels, to name a few. However, there are strategies you can put in place

Nutrition Featured

Menstrual Cycle Food Chart

Cycle syncing is when you align your daily activities such as nutrition, exercise, meetings etc, with the different phases of the menstrual cycle. It has been gaining more and more attention as it incentivizes and promotes a better understanding of ourselves and how hormones impact us throughout the cycle. A

Hormones

How does Alcohol impact Women’s Hormones?

We all know that alcohol is not the healthiest thing for our bodies. Not only can it lead to liver and heart disease when consumed excessively, but moderate consumption can increase anxiety, sleep disturbances, heart palpitation, and weight gain. I’ve certainly started noticing an increase in anxiety (hangxiety) every

Physical Health

Toxic Shock Syndrome (TSS) and Period Products

It's been a while since Toxic Shock Syndrome (TSS) has held space in the news, but a recent interview on The Diary of A CEO with Lauren Wasser has brought back attention to this rare but serious illness. Wasser is a model and activist who lost her legs to TSS

Paid-members only

Guides Featured

Your Cycle Syncing Plan

Sent directly to your inbox, at the start of each phase of your menstrual cycle. Menstruation, Late Follicular, Mid Luteal and Late Luteal Phase.

Hormones

Understanding Hormonal Imbalances in PCOS

When you are starting on your personal journey with Polycystic Ovary Syndrome (PCOS), there's one crucial aspect that you can't overlook: hormonal balance. Our bodies are interconnected systems, and understanding the profound influence of hormonal imbalances on our PCOS symptoms can be a game-changer. So, let's explore the impact of

Hormones

PCOS: How to Build Your Own PCOS Management Plan

Everything you need to know about PCOS management and guide you through building your own PCOS management plan.

Members only

Fitness

Training Program for Each Phase of Your Cycle

Female Phase Training This program is designed to take advantage of your hormones in each phase of your cycle so that you can gain the most out of each workout. The program is split into 4 phases: * Start of Period (Day 1 and 2) * Follicular Phase (Day 3 to Day

Members only

Nutrition

Diet Guidelines for PCOS

With Nutrition Plan Example and Food Log Sheet Example Approximately 10% of young women suffer from polycystic ovarian syndrome PCOS. Women with PCOS are found to have more insulin levels than usual, in part due to the increase in androgen levels. These hormonal abnormalities can cause metabolic and reproductive disruptions.

Members only

Nutrition

Menstrual Cycle Nutrition

What to eat when on (and off) your period Hormones play a crucial role in how our body operates as they regulate a lot of what the body does. What you eat and drink (nutrition) has a significant impact on your hormonal health. This guide will help you understand each

Business Resources

The state of menstrual health in your organisation

We are running a survey to better understand the state of menstrual health in organisatons across different cities, countries and continents. Complete this survey to contribute to the research and make menstrual health part of every company's policy! Loading… Thank you for taking part in the survey. You'll be able

Business Resources

How to Create a Menstrual Health Policy

This policy should be based on a deep understanding of menstrual health and menopause while promoting an inclusive and supportive work environment. Here are the key aspects to consider when developing this policy How to Create a Menstrual Health Policy This policy should be based on a deep understanding of

Business Workshops

Decoding the Menstrual Cycle

Understanding Your Hormones, Health, and Productivity The event is designed to enhance your understanding of the menstrual cycle, its related symptoms, and equip you with practical strategies to manage them effectively in the workplace. What you can expect from the workshop: * Gain a comprehensive understanding of the biology of the

Hormones

Does the menstrual cycle impact women's muscle strength performance in resistance training? Research Review

The menstrual cycle is a complex physiological process that impacts various areas and aspects of a woman’s life. From energy and mood fluctuations to body temperature and even the way, the body absorbs nutrients. But what about muscle strength and training adaptation? There have been a number of research

Hormones

Shift Work and Women's Health: Impact and Effective Strategies for Mitigation

Shift work requires employees to work irregular hours such as nights, early mornings, and often in rotating shifts - which can have adverse repercussions for women's health making them at higher risk of developing a range of health issues, including sleep disturbances, gastrointestinal problems, cardiovascular disease, and mental health disorders

Nutrition

Unhealthy Relationship With Food: Signs, Solutions and more

Maintaining a healthy relationship with food is essential for our overall well-being. However, it can be challenging to know when the relationship with food has turned into an unhealthy obsession. An unhealthy relationship with food can manifest in various ways, and it's essential to recognize the signs to take the

Culture

Period Syncing: Does Your Period Really Sync With Close Friends?

Have you ever heard of the theory that your period can sync with someone you spend a lot of time with? This "phenomenon" has been talked about for decades, but is there any scientific evidence to support it? Is it real or just a myth? Let's find out! Note -

Hormones

Menstrual Cycle Literacy: What Is It and Why Is It Necessary

The more I've learned about the menstrual cycle and its significance for women's well-being, the better I've understood my own body, its changes, and its needs. Let's start by exploring the concept of menstrual cycle literacy.

Sleep

Female Insomnia - Causes, Symptoms, Treatment, and More

Female insomnia can have a significant impact on women's health and quality of life, so it is important to understand its causes, symptoms, and treatment options.

Nutrition

Foods that lower cortisol and anxiety (with 3 day meal plan)

Understanding Cortisol and Its Effects on Women's Health Cortisol is a hormone produced by the adrenal glands in response to stress. It's commonly referred to as "stress hormone," since it releases when your body perceives danger or threat. While cortisol plays an essential role in survival in small amounts, prolonged

Members only

Nutrition

Anti-Stress Diet Plan

Hormones

Hormonal Acne Guide - Types, Causes, Treatment & more

Acne is a skin condition that affects millions of people worldwide, and hormonal acne is a particular type that is prevalent among teenagers and young adults. In this guide, we will explore the types, causes, and treatment options for hormonal acne.

Physical Health

Importance of Bone Health in Women

Your skeleton is the core foundation of your body. Bone health and bone density are essential for women, as women are more at risk of developing osteoporosis than men.

Hormones

Menstrual Cycle and Blood Sugar Levels: Does the Menstrual Cycle Affect Glucose Levels?

Understanding the Relationship Between Menstrual Cycle and Blood Sugar

Hormones

Follicular Phase: What It Is and How it Impacts You

Follicular phase is one of the four phases of the menstrual cycle, it starts with your period and ends when you ovulate.

Sexual Health

STI Test: Everything You Need to Know

This article was written in collaboration with Yoxly, a sexual health remote diagnostic service offering at-home test kits that grant you peace of mind through convenience, privacy, accessibility, and control. Sexually transmitted infections (STIs), also referred to as sexually transmitted diseases  (STDs), are a common health concern for many individuals,

Cycle Syncing

Cycle Syncing: How to work with your hormones in each phase of your cycle

Cycle syncing is a method that aligns your exercise, nutrition and overall lifestyle to the natural rhythm of your menstrual cycle, which can help to reduce symptoms, optimize performance and improve overall well-being.

Events

Bloomfest 2022 - Let’s talk about: The F Word

Date: 30th November Time: 8.30 am-5.30 pm

Nutrition

Foods High in Vitamin C

Vitamin C, or ascorbic acid, is a water-soluble vitamin. This means that it dissolves in water and is delivered to the body’s tissues but is not well stored, so it must be taken daily through food or supplements. Why is vitamin C important? Vitamin C plays a role in

Nutrition

Video: Nutrition for the Different Phases of the Menstrual Cycle

Stephanie Baker, Elara's Head Nutritionist, shares how to tailor your nutrition across different phases of the Menstrual Cycle so you can take advantage of your hormones and provide the right nutrients to your body.

Hormones

Video: Phases of The Menstrual Cycle Explained

In this video, Dr Natalie Brown explains the different phases of the menstrual cycle and the symptoms associated with them.

Nutrition

Foods Rich in Iron

Iron is an essential mineral that helps your body produce red blood cells and carry oxygen throughout your body. Iron deficiency can lead to fatigue, dizziness, pale skin and hair loss. Foods rich in Iron Vegetable-based sources rich in iron * Spinach * Broccoli * Soybeans * Legumes * Sunflower Seeds * Pumpkin Seeds * Tofu * Quinoa

Hormones

Hormone Imbalance in Women - What You Need to Know

Hormones are extremely important signals and even a slight shift can have a significant effect on your body.

Nutrition

Seed Cycling for Hormone Balance

Seed Cycling is a trend that has picked up popularity especially in the last two years and, although there is no real scientific research to back seed cycling specifically, there is research supporting the benefits of individual seeds.

Sexual Health

Why am I Bleeding After Sex? Reasons and Next Steps

Bleeding after sex is quite common with most people experiencing it at least a few times in their lifetime, it can still cause concern especially if you're experiencing heavy bleeding or if it happens every time you have sex.

Hormones

Struggling With PMS? Here is How to Ease Your Symptoms

You have probably heard of PMS and if you menstruate you have probably also experienced it. But what is it and how can we ease the symptoms?

Hormones

Luteal Phase - What It Is and How It Impacts You

Luteal phase is one of the four phases of the menstrual cycle and starts on the second half of your cycle, after ovulation and ends when your next period starts.

Fitness

Does Taking Oral Contraception (Pill) Impact Lean Muscle Growth?

In this article we review research studies focusing on whether taking oral contraception - also known as the pill - impacts the ability to build lean muscle.

female reproductive health

Ovarian Cysts - Causes, Types, Symptoms and Treatments

Ovarian Cysts are extremely common and usually form during ovulation. Most ovarian cysts occur naturally and go away in a few months without needing any treatment. However, about 8% of premenopausal women develop large cysts that need treatment.

Sleep

Why Am I Always Tired?

Do you remember the last time you needed to do something, but had to put it off because your energy levels were low? Feeling occasionally tired is normal and you might even notice dips and highs at different times of your cycle especially the week before your period is set

Culture

Toxic Femininity- What Is It and How Can We Start Uprooting It?

When researching the topic it became evident that there are multiple interpretations of the term, some of which can be harmful and promote negative female stereotypes such as the idea that women are naturally gossips or ‘bitchy’.

Events

Workshop: How to Combat Fatigue

Do you often feel tired and want to bring back some energy into your life? Don't miss our first workshop on the Elara App. Download the App to access the workshop.

Nutrition

How Does Nutrition Affect Your Energy Levels?

Without a continuous input of nutrients and sufficient calories, needed to perform both mental and physical activities, your body can move into a state of lethargy or low energy. So how exactly does nutrition affect your energy levels?

Nutrition

14 Tips to Stay Healthy When Eating Out

Studies have linked eating out with poorer food choices and overeating. If you eat out often carefully, consider how it fits into your overall diet. We share 14 clever tips to help you stay healthy when eating out

Sleep

Hormones Effects on Vivid Dreams - Causes, Preventions, Suggestions

Dreaming may be caused by several factors but most importantly by hormone imbalance and sleep disorder. Explore more about vivid dreams from the hormonal perspective.

Fitness

5 Tips for Intimate Care at the Gym

Exercise is one of the best things you can do for your body and mind—and kudos to you for taking such good care of yourself. Likely, you also spend a good amount of time looking up new workouts, proper nutrition, and cutting-edge gear. But, there’s probably one thing

Fitness

Pelvic Floor Exercises

We all think that the pelvic floor muscle weakens after childbirth, however, the truth is that there are many factors that cause our pelvic floor muscles to weaken, such as age, obesity, heavy lifting, and chronic coughing. What are the functions of the pelvic floor and core muscles around them?

female reproductive health

Menopause Weight Gain and How to Maintain a Healthy Weight

What is menopause? Menopause is when a woman stops having periods and is no longer able to get pregnant naturally. Periods tend to stop over time, such as over a few months or years, becoming less frequent until stopping completely. They can, however, stop suddenly. It really varies from person

Mental Health

Dementia in Women - How Hormones Are Linked to Our Brain Health

Reviewed on 17th May,2022 by - Stephanie Baker (HEAD Nutritionist - Elara Care) Stephanie is a BANT registered nutritionist who provides tailored nutritional plans and lifestyle hacks including stress management , sleep and exercise to help people feel their best and get the most out of life Did you know

Mental Health

6 Signs of Mental Exhaustion

It’s been a challenging two years and more and more are struggling with mental health. Routines and ways of living that made sense in 2019, no longer hold the same value. Having experienced mental exhaustion, an important lesson was: If your current routine is causing mental exhaustion, unless you

Culture

“The Period Poem” by Dominique Christina

The complete transcript for The period poem, written and narrated by Dominique Christina

Nutrition

What Are Macros and Should You Care?

When learning about nutrition and how to eat a healthier diet, understanding macronutrients (macros) will help you make informed decisions when choosing what to eat. This can be a slightly confusing topic so we tried to simplify it by providing a practical example which you can find at the end

female reproductive health

Hysterectomy - Everything You Need to Know

What is a hysterectomy? A hysterectomy is a procedure, whereby the uterus is removed from a woman’s body. There are, however, different types of hysterectomy: * Total hysterectomy with removal of ovaries * Standards/total hysterectomy * Partial hysterectomy What types of hysterectomy are there? Total hysterectomy with removal of ovaries A

female reproductive health

Period Tracking - What It Is and Why It Is So Important

Period tracking can help you to learn more about your body and how it changes with your cycle. Using apps like Elara care, you can track not only your period itself but also other physical and mental symptoms which you experience throughout your whole cycle. This article will give you

Sleep

How Do Hormones Affect Our Sleep

When was the last time you felt refreshed, focussed, well-rested, and ready to tackle the day? If those days are a thing of the past, then you could be affected by sleeplessness. Good sleep is the key player in good health and well-being throughout our life. Studies conducted by the

Hormones

Hunger Hormone Ghrelin - What Is It and How Can You Control It?

Trying hard to reduce weight, but can’t curb your hunger? It is all part of the work of Ghrelin, better known as the hunger hormone. Research shows that a large percentage of people who reduce weight by undergoing a diet can regain weight in just one year. This is

Physical Health

Stretch Marks - All You Need to Know Guide

In the world of beauty, unexpected marks on our bodies can be considered ugly. A stretch mark is one of life’s most common conditions and most women have them. Studies estimate that up to 90 percent of pregnant women and 70 percent of adolescent girls will develop these marks.

Culture

Female Health Glossary

Looking for the meaning or explanation of a term or word you came across relating to female anatomy, health, hormones, or conditions? Your personal female health dictionary is now at your fingertips.

Physical Health

Lipid Profile Test or Lipid Panel (Testing Your Cholesterol)

What is a Lipid profile? Well, a lipid profile or a lipid panel is a type of blood test used to measure the abnormalities in lipids, or in other words, the concentration of cholesterol and fats in our blood. “Approximately 45 percent of women over the age of 20 have

Physical Health

Vagina Prolapse - Causes, Types, Stages, Symptoms, Prevention & Treatment

Last full review/revision March 2023 Content last modified June 2022 Have you ever felt like your vagina has fallen out of place or has changed in shape? It could possibly be a condition called vaginal prolapse. Small levels of vagina prolapse may not show any signs or symptoms, large

Nutrition

What to Eat During the Follicular Phase

The follicular phase of your cycle starts on the first day of menstruation and ends with ovulation. This phase is characterized by a gradual increase in estrogen levels, which has a myriad of effects on the body including impacting energy levels, mood, and overall hormonal balance The change in hormones

Nutrition

What to Eat During the Luteal Phase

The Luteal Phase is the second half of your menstrual cycle. It occurs after ovulation and before menstruation, typically lasting around 14-16 days. You can learn more about the luteal phase in our latest article: "Luteal Phase - What it is and how it impacts you" What to eat during

Nutrition

What to Eat During the Ovulation Phase of Your Cycle

Ovulation generally takes place within the range of days 12-17 of your menstrual cycle and is a relatively brief phase, typically lasting around two to three days. Women often report looking and feeling more attractive, with higher sex drive and overall sociability increases during this time. However, it's also worth

Hormones

How Cortisol Affects Women’s Health and the Menstrual Cycle

Stress is something that each and every one of us faces almost on a daily basis, mostly fuelled by our work or personal circumstances. In this article, we shall uncover the basics of understanding the stress hormone - cortisol, its effects and defects on your cycle, and how to control it.

Culture

Gender Pain Gap - Clarified

Gender gap is the difference between women and men as reflected in social, political, intellectual, cultural, or economic attainments or attitudes. For centuries, women have fought for equal rights and the gender gap has been a major concern mainly in four key areas: health, education, economics, and politics. What is

female reproductive health

Smear Tests - The Complete Guide

Clinical surveys done by the NHS and Jo’s Cervical cancer Trust show that Cervical screening rates among all ages are at their lowest for the last two decades mostly due to fear and embarrassment women have towards this procedure. It’s time to demystify the smear test! We share

female reproductive health

What Is HPV and How Do You Know if You Have It?

HPV is a viral infection that’s passed between people through skin-to-skin contact. We answer some of the most frequently asked questions.

female reproductive health

Vaginal Thrush - Everything You Need to Know

Vaginal thrush is a very common condition that is experienced by approximately 75% of women at least once in their lifetime. For some, it can be a passing irritation easily cured with over-the-counter remedies, while for others it can be a chronic condition that can have an impact on the

Nutrition

Nutrition for the Different Phases of the Menstrual Cycle

In this post, we will cover how our nutrition should change at different stages of the menstrual cycle. Key points covered * The impact the menstrual cycle has on performance and training * What training is better for different phases of the menstrual cycle * What foods are better to consume during different

Fitness

Follicular Phase Workout Plan - Workout Plan C

Workout type: strength training As oestrogen rises, start increasing the intensity of your training and start lifting heavy. Your follicular phase is characterized by an increase in strength and also by your ability to build muscle and recover faster. How to pick your weights: Pick up a weight and lift

Fitness

Follicular Phase Workout Plan - Workout B

Workout for days 2-14 of your menstrual cycle Workout Type: Strength Training As oestrogen rises, start increasing the intensity of your training and start lifting heavy. Your follicular phase is characterised by an increase in strength and also by your ability to build muscle and recover faster. How to pick

Fitness

Follicular Phase Workout Plan - Workout A

Workout for day 2-14 of your menstrual cycle Workout type: strength training As oestrogen rises, start increasing the intensity of your training and start lifting heavy. Your follicular phase is characterized by an increase in strength and also by your ability to build muscle and recover faster. How to pick

Fitness

Best Workouts to Do on Your Period

Working out on your period can often feel uncomfortable but there are things you can do to relieve yourself from cramps and even give your body a good energy boost. "The best exercises to do during your period are the ones you feel like doing." So whether that’s going

Hormones Featured

The Menstrual Cycle - Phases, Hormones and Their Functions

Learn everything you need to know about your menstrual cycle. Understanding it is essential as it impacts every aspect of your well-being.

Mental Health

How Do Hormones Affect Our Mental and Emotional Wellbeing?

The menstrual cycle can impact the body from head to toe, including our mental and emotional wellbeing.

Fitness

How Does the Menstrual Cycle Affect Your Physical Performance?

Your hormones change throughout your menstrual cycles and affect you mentally, emotionally, and physically. It is, therefore, no surprise that our training programs should take these changes into account and be optimized to fit our body’s needs at the time. Note: the menstrual cycle starts on the first day

female reproductive health

Pelvic Floor Muscles - Its Functions and How to Keep It Healthy

Pelvic floor muscles are the layer of muscles that support the pelvic organs and span the bottom of the pelvis. The pelvic organs are the bladder and bowel in men, and the bladder, bowel, and uterus in women. According to a study (1) on pelvic floor disorders, one-quarter of adult

Culture

Period Poverty - Everything You Need to Know.

Many of us are lucky enough to probably take period products for granted, however, period poverty is a reality faced by many women over the world. Let us talk about it

Sexual Health

Period Pain (AKA Period Cramps) - FAQs

Whether it’s menstrual cramps, painful disorders, or other period-related pain, talking about these types of pains helps break the silence and can improve education on this topic. Take a glance, as we explain everything you need to know about period pain

Sexual Health

Exercise and Nutrition for Better Vaginal Health and Sex Life

Exercise and Nutrition are always known to be the strongest pillars to maintain a healthy and happy lifestyle. But, how does it affect or improve your vaginal health and sex life? Allow us to explain

Sexual Health

Types and Colours of Vaginal Discharge and What They Mean

Pretty much no one likes to talk about vaginal discharge and yet it can tell you a lot about your overall health from normal cycles to major health issues, like STIs or other infections. This article explains the different types and colors of vaginal discharge

female reproductive health

Heavy Periods - How to Tell if You Have a Heavy Period?

Have you ever thought about how much blood you lose each month? Many women complain of their heavy periods, with over 77% worrying about leaks and stains during their periods. But what does ‘heavy’ actually mean?

Sexual Health

Can You Get Pregnant on Your Period?

If you are trying to conceive or trying to "avoid" getting pregnant, you probably have lots of questions about when you are most fertile. This article will answer all your questions such as whether or not you can have sex and get pregnant on your period, right after or before your period

Sexual Health

Top 3 Reasons Why Sex Might Be Painful at Times

If you occasionally experience pain during sex, don't worry. However, if you are experiencing pain often, or every time, you have sex, you should consult a doctor. There isn’t just one type of pain with sex. This article will explain the various reasons why sex might be painful at times

Sexual Health Featured

Contraceptive Methods and What You Need to Know

There are a number of different types of contraceptives that allow you to enjoy sex whilst reducing the risk of getting pregnant, however not all will protect you from the risk of contracting sexually transmitted infections. You can differentiate between the different types based on how they work: Barrier methods

Sexual Health Featured

Low Sex Drive - Is It Normal?

The desire for sex is based on complex interactions between a number of aspects affecting intimacy, for instance, physical and emotional well-being, events and experiences, beliefs, lifestyle, etc. So is low sex drive normal? Let's talk about it

female reproductive health Featured

Tampons: Questions and Misconceptions. What You Need to Know

Since their invention, tampons have been the subject of moral panic, health scares, tax protests, and ridiculous advertising. This article will help you clarify all your doubts and misconceptions about tampons.

female reproductive health Featured

Do You Remember Your First Period? - 10 First Period Stories

Most women will remember their first-period stories, and for some, it is an unforgettable experience. On our journey to create the best female health companion app, we reached out to the community to share their first-period stories.