Your Guide to Female Health and Wellness
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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
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
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
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
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
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
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 -
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
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.
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,
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
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.
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?
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
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
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
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
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
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
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
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
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
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.
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
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
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
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
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
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.
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
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
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 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
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
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
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
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
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
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
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
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
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
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