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Are you tired of cravings controlling you, and derailing your weight loss goals?

Do you find yourself reaching sugary or oily snacks despite your best efforts to eat healthily? 

You're not alone! Women experience cravings and changes in appetite, but you can beat them with ease.

By following the below tips, you can stay on track with your weight loss goals and manage those menstrual munchies!




**Understand Your Cravings**


Have you ever wondered why your cravings occur?

Fluctuations in levels of hormones such as estrogen and progesterone can affect brain chemistry and trigger cravings for certain foods particularly those high in sugar and fat.

Food cravings are a sign that your body is trying to fill a nutritional need. This occurs because your body has a specific set of nutritional requirements to maintain optimal health, and when it lacks certain nutrients, it may try to signal you to eat specific foods that will provide those missing nutrients.

For example, if you are low in iron, you may crave red meat or other iron-rich foods. Cravings for sweet or sugary foods can also be a sign that your body is lacking energy, as these foods are rapidly absorbed and provide a quick boost in energy. 

On the other hand, cravings for salty or savoury foods may indicate a need for more minerals, as these foods are rich in minerals such as sodium, magnesium, and potassium.

It's important to note that while food cravings can be a sign of a nutritional need, they can also be influenced by other factors such as stress, emotions, and cultural or environmental factors. 

Therefore, it's important to listen to your body and eat a balanced diet to ensure that you are getting all of the essential nutrients that you need.

Download the HFLO app to understand your cravings better!


**Practical Strategies To Deal With Cravings**
 
Below are common cravings you might have, their deficiencies and how you can manage them:

Use HFLO App: Download the HFLO app to track and understand your cravings. The app provides personalized insights into your menstrual cycle, including when you are most likely to occur, helping you make healthier choices.

Chocolate cravings: This indicates magnesium deficiency, which can be fulfilled through magnesium supplement or magnesium-rich foods like nuts and seeds, whole grains and dark leafy greens such as spinach, kale, etc.

Steak cravings: This indicates Iron deficiency. You can take iron supplements and good sources of iron include red meat, poultry, and iron-fortified cereals.

Pasta cravings: This indicates lack of amino acid tryptophan. You can get this from Turkey, Tofu and soy products, and Seafood.

Coffee cravings: a craving for coffee indicates low in catecholamines hormone and iron deficiency. Meet the needs with foods rich in tyrosine(avocados, bananas), Antioxidant-rich foods(carrots and squash), and Iron-rich foods.

Fatty food cravings: This indicates lack of fat-soluble vitamins (vitamins E, D, K, and A). This can be fulfilled with fish, avocados, or nuts and seeds

Carb cravings: This shows low blood sugar levels. You can take a mix of complex carbohydrates like whole grains, fruits, vegetables and protein to help regulate blood sugar levels.

Dealing with period cravings can be difficult, but it's not impossible. By downloading the HFLO app, you can understand and manage your cravings to achieve your weight loss goals.



Dealing With Craving on your period: Practical Strategies For Weight Loss

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Have you ever wondered why your period comes every month? Or what exactly is happening in your body during your menstrual cycle? 

Understanding your menstrual cycle is an important step to know how your body works.


**Your Menstrual Cycle Process**


Menstrual phase:

The menstrual cycle is the process that your body goes through every month to prepare for the possibility of pregnancy. It's controlled by a variety of different hormones and restarts after your period ends and ranges from 21 to 35 days.

During the menstrual phase, the level of estrogen and progesterone in a person's body is low. It's a prime opportunity to combine your emotions with rationality to make choices about your life situations.


Follicular phase:

During the first half of your menstrual cycle, also known as the follicular phase, your body starts to release the hormone estrogen. This hormone causes the lining of your uterus to thicken. It also triggers the growth of a follicle in your ovary, which contains an egg.

In the follicular phase, the level of estrogen in the body increases, leading to changes in brain activity that can enhance mood, energy, and cognitive function. With a slight rise in estrogen, you become more inclined towards devising fresh plans and delving into novel concepts in this phase.



Luteal phase:

As the follicle grows, it releases another hormone called luteinizing hormone (LH). This hormone causes the egg to be released from the ovary, a process called ovulation.  During this phase, level of estrogen is generally higher than in the menstrual phase and If pregnancy does not occur, the level of progesterone along with estrogen in the body decreases.

This phase is characterized by increased ability to concentrate on tasks. As the phase nears its end and hormones decrease, you may experience increased feelings of fatigue.


Ovulatory phase:

Ovulation typically happens around day 14 of a 28-day menstrual cycle. During this time, the empty follicle in your body produces progesterone which helps to thicken the lining of your uterus, even more, to prepare for a fertilized egg. The estrogen levels are at their highest which can lead to an increase in energy, libido, and a decrease in symptoms such as bloating and breast tenderness.

If the egg is fertilized by a sperm, it will attach to the lining of the uterus and pregnancy begins. If the egg is not fertilized, the lining of the uterus is shed during menstruation, which marks the start of your period. In this phase, you may experience a heightened sense of well-being and increased social behaviour.



**Your Menstrual Cycle Impact**


One important aspect to understand is the menstrual cycle's impact on your overall health. The menstrual cycle can affect everything from your mood to your energy levels. For example, many women experience premenstrual syndrome (PMS) symptoms such as cramps, bloating, and mood swings leading up to their period. These symptoms can vary from person to person and can be managed with lifestyle changes such as exercise, healthy eating, and stress management.


Keeping track of your period can help you predict each stage of your menstrual cycle so you can optimize how you work, social life, and exercise with your cycle in mind. You can do this by using the Hormonious Flo app. It is a great tool that can help you track your menstrual cycle, predict the phase of your menstrual cycle and even track your symptoms. Download the HFLO app.


Overall, understanding your menstrual cycle is an important aspect of taking care of your overall health. Download the HFLO app to understand your menstrual cycle.

What changes do you experience during your menstrual cycle?



Understand Your Menstrual Cycle: All You Need To Know 

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Have you ever wondered what the colour of your menstrual blood says about your menstrual health?

Well, it turns out that the colour of your menstrual blood can vary depending on a number of factors, and understanding what causes these variations can help you understand your health. From bright red to dark brown, every shade has a story to tell. 


**Period blood: what your colour means?**

Let's break it down so you can know what's healthy or not.

Cranberry Red colour: This is the colour that we are going for so congratulate yourself on achieving this milestone in period health. Red period blood is the most common colour of period blood and usually indicates a healthy menstrual cycle. 

Dark brown colour: It is usually caused by low progesterone which results in an incomplete shedding of the uterine lining and may signal that you are not ovulating properly. The first and last day of your bleeding maybe this colour as old blood exits the body.

Pink colour: This usually means that your body is not making enough estrogen, either because of low body weight, too much exercise, or not enough nutrients.

Grey colour: This is a sign of a potential infection like bacterial vaginosis and should get checked out immediately.

Maroon colour: This colour is associated with Estrogen levels which may be too high. It is stimulating an excess growth of the uterine lining and may be related to conditions such as endometriosis and fibroids.

Black colour: Black period blood is typically older blood that has been exposed to air, causing it to turn dark. 


**What colour is your period blood?**

Is it Cranberry Red, dark brown, pink, grey, maroon or black colour?

Want to keep track of your period blood? 

Download our Hormonious flo app to have a better insight into your period colour. 

With the use of our app, you can easily record the colour of your period blood, monitor changes in your menstrual cycle, and even predict when your next period will start.



**What Causes the change in your period colour?**


The colour of your period can be affected by a range of factors.


Stress can cause your period blood to be darker in colour. It is a sign that you need to take a break and relax.

The amount of oxygen in the blood and the rate at which the blood is flowing out of the body.

Using a menstrual cup or tampon as the blood might be exposed to oxygen for a longer period. This can cause the blood to become darker in colour. 

Hormonal imbalances can also affect the colour of your period, with some women experiencing pink or orange-tinted blood.



**The solution to healthy period colour**

Eating a balanced diet, moving your body, adding more pleasure in life, and making mindful choices can all play a role in maintaining healthy menstrual cycles. Download our HFLO app to make this process easy!

The HFLO app can help you build the lifestyle habits that your body needs to have hormonal balance and get to or maintain that cranberry red proud colour.

Do you notice any patterns or variations in colour throughout your cycle? Share your experience in the comments below!



Period blood: the connection between period colour and reproductive health conditions.

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