Female Nutrition - Elara Care

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Nutrition

Daily nutrition for women is not just directly connected to weight loss, it also helps reduce the risk of many diseases, improves your wellbeing and energy level, and also supports your hormonal requirements to keep you healthy throughout the month. This section covers evidence-based female nutrition needs to help you achieve and maintain good health.

Menopause Diet: How to Tailor your Nutrition to Improve Menopause Symptoms

Menopause Diet: How to Tailor your Nutrition to Improve Menopause Symptoms

Menopause is a natural stage in a woman's life, but the symptoms can sometimes feel anything but natural. From hot flashes and night sweats to mood swings and weight fluctuations, the impact of menopause can be significant. Fortunately, there are ways to manage these symptoms effectively, and nutrition plays a

herbal teas to support with menopause symptoms

Best Teas for Menopause Symptoms Relief

Menopause and the time leading up to it, known as perimenopause, are like the body’s way of closing one chapter and starting another. For many women, this time comes with a mix of feelings and a whole bunch of symptoms that can range from being a little annoying to

best teas for hormone balance

What Are the Best Teas for Hormone Balance? A Nutritionist Guide

Who doesn't love a cup of tea in the afternoon? I’ve got a confession, I even have a kettle in my room so I can get tea at any time without having to go to the kitchen. Herbal teas are linked to numerous health benefits and have been the

A Nutritionist’s Opinion on Blood Sugar

A Nutritionist’s Opinion on Blood Sugar

Introduction As a nutritionist, one thing I pay close attention to is keeping my blood sugar levels in check. Why? Because it makes me add more nutrients to my plate. In this article, I’ll share some of the quick and practical tips I incorporate into my routine that have

Magnesium and Women’s Health: What you need to know

Magnesium and Women’s Health: What you need to know

Magnesium is incredibly important for our bodies and health. It's like the quiet helper that supports over 300 reactions in our bodies, affecting everything from our muscles and nerves to our immune system. Magnesium is also key in helping control our blood sugar levels, and maintaining healthy blood pressure, and

How to Pick High Quality Vitamins and Supplements

How to Pick High Quality Vitamins and Supplements

Introduction Finding high-quality supplements can be tricky due to the industry's relatively loose regulatory environment, allowing products to be sold without rigorous testing for efficacy, safety, or ingredient accuracy., There is an ever-growing abundance of supplements between vitamins, special herms, oils, and more. Supplements can provide great benefits for people

Ashwagandha Benefits for Women’s Health

Ashwagandha Benefits for Women’s Health

Introduction If you’re into health and wellness trends, you’ve probably heard of ashwagandha by now. Ashwagandha (or Withania somnifera) has become increasingly popular due to it’s potential health benefits. With an increased body of research and our personal experience using this herb, we thought it would be

Festive Cocktails for Each Menstrual Phase: Nutritional Insights

Festive Cocktails for Each Menstrual Phase: Nutritional Insights

Introduction The menstrual cycle, with its ebb and flow of hormones, profoundly influences a woman's body and mood. Nutrition plays a key role in managing these variations. So, with that in mind, I created four festive cocktails, each designed for a specific phase of the menstrual cycle, to harmonize with

vitamin D sources

Importance of Vitamin D for Female Hormones

If you live in a country that doesn't get much sunlight at certain times of the year, you will have heard health professionals say that it's always recommended to take a Vitamin D supplement. With winter on its way and days feeling shorter and darker every day, we believed it

Christmas Dinner Ideas That Are Kind to Your Hormones

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

Medicinal Mushrooms and Female Hormones: What you need to know

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

Diet and Female Hormones: Navigating Through Choices for Hormonal Balance

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

Intermittent Fasting for Women: Everything You Need to Know

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

How to practice mindful eating?

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

menstrual cycle food chart

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

Diet Guidelines for PCOS

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.

Menstrual Cycle 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

Unhealthy Relationship With Food: Signs, Solutions and more

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

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

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 called "stress hormone," since it releases when your body perceives danger or threat. While cortisol plays an essential role in survival in small amounts, prolonged stress can

Anti-Stress Diet Plan

Anti-Stress Diet Plan

Foods High in Vitamin C

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

Video: Nutrition for the Different Phases of the Menstrual Cycle

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.

Foods Rich in Iron

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

Seed Cycling for Hormone Balance

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.

a woman lying on the bed tired after her workout

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?