Knowledge Hub

a woman siting on her bed wondering why she feels soo tired after waking up

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’.

How to combat fatigue banner by elara care app

Event

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.

a woman lying on the bed tired after her workout

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

How 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 in your overall diet. We share 14 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. Have you ever felt more tired after a vivid dream? If so, then we suggest reading this article and finding out more about the causes and how to control your body tiredness from the

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?

dementia in a woman - illustrative color spread

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

menopause symbolisation with a white Dalia flower next to a pomegranate

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

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

A woman lying on her bed with her hands on her head mentally exhausted

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

culture

“The Period Poem” by Dominique Christina

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

a lot of vegetables, fruits, meat, fish and spices kept on a table to calculate macros

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

Menstrual calendar and period tracking shown in a smart phone

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 over the course of your whole cycle. This article

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

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, or 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.

stretch marks shown under a magnifying glass

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

Welcome to the Female health glossary. Your personal female health dictionary is now at your fingertips. We believe every female should be empowered to care for their health by having access to actionable knowledge. In this article, we will cover the simple definitions of the female health glossary in the

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

doctor showing a 3D analysis of a vagina prolapse

physical health

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

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 levels may create a noticeable bulge of tissue through the vaginal

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. The change in hormones during this time will affect your energy levels, strength, and mental focus. hence it is recommended that you know what to eat during the follicular phase of your menstrual

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. what to eat during the luteal phase is a common question among most of us. If you don’t get pregnant during the luteal phase, the drop

food to eat during the ovulation phase of the menstrual cycle

nutrition

What to Eat During the Ovulation Phase

On average Ovulation happens around days 14-15 of the menstrual cycle. This is the phase when a new egg begins the process of preparing its descent down the fallopian tubes to then enter the uterus in order to settle down with an upcoming sperm. During this phase, we are at

hormones

How Cortisol Affects Women’s Health and the Menstrual Cycle

Introduction to cortisol and how it can affect the menstrual cycle Check out our article on “Menstrual Cycle Phases, Hormones and their functions“ to learn more about the Menstrual cycle.What is cortisol?Cortisol is often called the “stress hormone” and regulates a wide range of vital processes throughout the

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?

What is human papilloma virus (HPV)?Human papillomavirus, most commonly known by its acronym HPV is a viral infection that’s passed between people through skin-to-skin contact. There are over 100 varieties of HPV, more than 40 of which are passed through sexual contact and can affect your genitals, mouth,

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

illustration of a woman thinking about what food to eat

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 trainingWhat training is better for different phases of the menstrual cycleWhat foods are better to consume during different phases of

a woman in a turtle neck stretching her hand over her head

fitness

Follicular Phase Workout Plan - Workout Plan C

Workout type: strength trainingAs 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 it

a woman stretching out her arms behind her back

fitness

Follicular Phase Workout Plan - Workout B

Workout for days 2-14 of your menstrual cycleWorkout Type: Strength TrainingAs 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 your weights:

fitness

Follicular Phase Workout Plan - Workout A

Workout for day 2-14 of your menstrual cycleWorkout type: strength trainingAs 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:

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

hormones

The Menstrual Cycle - Phases, Hormones and Their Functions

In this post, we will cover everything you need to know about your cycle. Key points covered: The menstrual cycle starts with the first day of the period and ends when the next period beginsThe brain, ovaries, and uterus work together and communicate through hormones (chemical signals sent through the

hormone level chart in the different phases of the menstrual cycle

mental health

How Do Hormones Affect Our Mental and Emotional Wellbeing?

If you menstruate, you will have noticed a number of factors changing throughout the month. The menstrual cycle can impact the body from head to toe. Some people notice changes in their hair, skin, poop, chronic disease symptoms, mental health, migraine headaches, or the way they experience sex at different

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 optimised 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 bladder, bowel, and uterus in women. According to a study (1) on pelvic floor disorders, one-quarter of adult women

a tampon drawing with #freeperiods written on it depicting period poverty

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

illustration of a woman with period pain/period cramps

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

illustration 3 panties kept next to each other in different colours

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

a woman wearing pink inner wears with a pink mug in her hand

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 colours of vaginal discharge

Red blood flow poster on a black background

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

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

many contraceptive devices kept in a lump

sexual health

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

black and white shadow image of a woman laying on her bed

sexual health

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

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.

two tampons, 3 pads and a red rose depicting first period

female reproductive health

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

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

Your Guide to Female Health and Wellness

Hormones

Physical Health

Mental Health

Nutrition

Fitness

Sleep

Sexual Health

Reproductive Health

Culture