# Femora

> Femora is an all-in-one reproductive health app for iOS and Android covering period tracking, pregnancy, postpartum, menopause, fertility/TTC, and cycle-synced medication reminders - with a certified health expert one tap away. 7-day free trial, $2.99/month or $29.99/year.

## About

Femora is a femtech app for every life stage of reproductive health. It bundles features users typically spread across half a dozen single-purpose apps - period and cycle tracking, pregnancy week-by-week, postpartum recovery, menopause symptom tracking, fertility/TTC tools (BBT, OPK, cervical mucus, IVF companion), medication reminders (including pill packs and cycle-synced timing), in-app chat with a certified health expert, and AI-style contextual tips. Health data is encrypted at rest and never sold to third parties. Sign in with email, Google, or Apple.

## What makes Femora different

- **Cycle-synced medication reminders** - Femora anchors a medication reminder to your predicted period (e.g. "from 9 days before my period until day 2") instead of a fixed calendar date, and recalculates the dates every cycle. This is ideal for PMS relief, menstrual-migraine prevention, fertility/luteal support, and cyclical HRT - medications whose correct timing shifts with your cycle. No major period app ships cycle-timed medication reminders.
- **A real certified health expert** you can text in-app - not just an AI chatbot.
- **Every life stage in one app** - period, pregnancy, postpartum, menopause, PCOS, and fertility share one timeline and one subscription.
- **Privacy you can verify** - health data encrypted at rest (AES-256-GCM), no third-party ad SDKs, one-tap account deletion.
- **Honest price** - $2.99/month or $29.99/year, often a fraction of the bigger period apps.

## Pricing

- 7-day free trial (credit card required, cancel anytime)
- Monthly: $2.99/month
- Yearly: $29.99/year (save 17% - about 2 months free)
- One subscription unlocks everything; no separate in-app purchases
- Cancel anytime; access continues to the end of the billing period
- Refunds can be requested within 30 days of a charge at support@femora.app (granted at our discretion); refunds are not available after 30 days

## Life Stages

Femora adapts to where you are - switch modes whenever your needs shift:

- **Period & cycle** - full cycle tracking with 4-phase detection and predictions
- **Pregnancy** - week-by-week dashboard, baby-size guide, kick counter, scan reminders, weekly article feed
- **Postpartum** - recovery, breastfeeding rhythms, mood, return of cycle (soft-deactivate when ready)
- **Menopause** - hot flashes, sleep, mood, energy; insights across perimenopause and menopause
- **PCOS mode** - mode-aware tracking for irregular cycles, diagnosed or symptom-tracking

## Key Features

- **Period tracking** - log start/end dates with complete cycle history
- **Smart cycle predictions** - get more accurate the more you log (weighted average after 6+ cycles)
- **Four-phase cycle detection** - menstrual, follicular, ovulation, luteal - proportional to your actual cycle length
- **Daily symptom logging** - flow, cramps, mood, symptoms, discharge, free-text notes
- **Cycle ring dashboard** - visual ring showing current day and phase at a glance
- **Color-coded calendar** - confirmed vs. predicted period days, fertile window, ovulation marker
- **Cycle reports** - per-cycle reports plus cross-cycle trends
- **Medication reminders** - birth control pill packs (21 active / 7 placebo), fertility meds, vitamins; smart schedules, refill alerts, pause/vacation mode, side-effect logging
- **Cycle-synced medication reminders** - anchor a dose to your predicted period (e.g. 9 days before your period until day 2) instead of a fixed date; single dose or daily window, recalculated each cycle, with a live next-dose preview
- **Fertility & TTC** - BBT charting (biphasic pattern detection), OPK and cervical mucus logging, cross-cycle comparison, dedicated IVF/IUI companion
- **AI assistant** - log your cycle and ask women's health questions hands-free; instant, cycle-aware answers any time, with a real expert one tap away (general information, not medical advice)
- **Chat with a health expert** - real-time messaging, cycle-aware context, async support, end-to-end encrypted conversations
- **Smart notifications** - period predictions, phase change alerts, medication times, scan-due nudges, all in your local timezone
- **Contextual tips** - expert-vetted tips triggered by your symptoms and phase changes
- **Privacy first** - health data encrypted at rest, never sold

## Links

- Website: https://femora.app/
- Download: https://femora.app/download/
- Pricing: https://femora.app/pricing/
- App Store: https://apps.apple.com/ae/app/femora/id6759809561
- Google Play: https://play.google.com/store/apps/details?id=com.femora.app
- Tools: https://femora.app/tools/
- Blog: https://femora.app/blog/
- Questions & Answers: https://femora.app/questions/
- Contact: support@femora.app

## Feature Pages

Dedicated pages explaining each Femora feature (hub: https://femora.app/features/):

- Cycle-Synced Medication Reminders: https://femora.app/features/cycle-synced-medication-reminders/
- Period & Cycle Tracking: https://femora.app/features/cycle-tracking/
- Cycle Calendar: https://femora.app/features/cycle-calendar/
- Daily Symptom Logging: https://femora.app/features/daily-symptom-logging/
- Period Predictions: https://femora.app/features/period-predictions/
- Cycle Insights & Reports: https://femora.app/features/cycle-insights/
- Chat With a Health Expert: https://femora.app/features/chat-with-a-health-expert/
- AI Assistant: https://femora.app/features/ai-assistant/
- Smart Notifications: https://femora.app/features/smart-notifications/
- Contextual Tips: https://femora.app/features/contextual-tips/
- Fertility & TTC Tracking (BBT, OPK, CM): https://femora.app/features/fertility-and-ttc-tracking/
- Pregnancy Mode: https://femora.app/features/pregnancy-mode/
- Postpartum Mode: https://femora.app/features/postpartum-mode/
- Menopause Mode: https://femora.app/features/menopause-mode/
- PCOS Mode: https://femora.app/features/pcos-mode/
- Cycle-Aware Habits: https://femora.app/features/cycle-aware-habits/
- Mindfulness: https://femora.app/features/mindfulness/
- Discharge & Cervical Mucus Tracking: https://femora.app/features/discharge-tracking/
- Privacy & Encryption: https://femora.app/features/privacy-and-encryption/

## Tools

Free, in-browser tools - calculators, quizzes, decoders, and planners. No signup, no data sent to a server. The math and copy mirror what the Femora app uses for the same inputs.

- All tools (hub): https://femora.app/tools/

Cycle & fertility:
- Ovulation Calculator - find your most fertile days: https://femora.app/ovulation-calculator/
- Period Calculator - when is my next period: https://femora.app/period-calculator/
- Menstrual Cycle Calculator - map phases and forecast periods: https://femora.app/menstrual-cycle-calculator/
- Fertile Window Calculator - your most fertile 6-day window: https://femora.app/fertile-window-calculator/
- Date Duration Calculator - count the days between two dates: https://femora.app/date-duration-calculator/
- Late Period Calculator - how late is my period: https://femora.app/late-period-calculator/
- Lifetime Periods Calculator - periods, bleeding days, and product cost in a lifetime: https://femora.app/lifetime-periods-calculator/
- Cervical Mucus Guide - decode mucus changes across the cycle: https://femora.app/cervical-mucus-guide/

Trying to conceive:
- Implantation Calculator - when does implantation happen: https://femora.app/implantation-calculator/
- Pregnancy Test Calculator - when to take a test: https://femora.app/pregnancy-test-calculator/
- hCG Calculator - is my hCG doubling normally: https://femora.app/hcg-calculator/
- DPO Calculator - days past ovulation and when to test: https://femora.app/dpo-calculator/

Pregnancy & postpartum:
- Due Date Calculator - estimate your pregnancy due date: https://femora.app/due-date-calculator/
- Due Date by Ultrasound - due date from a dating scan: https://femora.app/due-date-by-ultrasound-calculator/
- IVF & FET Due Date Calculator - due date from embryo transfer: https://femora.app/ivf-due-date-calculator/
- Pregnancy Week Calculator - how many weeks pregnant am I: https://femora.app/pregnancy-week-calculator/
- Pregnancy Weeks to Months - weeks-to-months conversion: https://femora.app/pregnancy-weeks-to-months-calculator/
- Conception Date Calculator - when did I conceive: https://femora.app/conception-date-calculator/
- Maternity Leave Planner - plan start & return dates: https://femora.app/maternity-leave-calculator/
- Breastfeeding Calorie Calculator - daily target while nursing: https://femora.app/breastfeeding-calorie-calculator/
- Pregnancy Weight Gain Calculator - IOM 2009 target by pre-pregnancy BMI: https://femora.app/pregnancy-weight-gain-calculator/
- Baby Growth Percentile - WHO percentile for weight & length, 0-24 months: https://femora.app/baby-growth-percentile-calculator/
- Trimester Calculator - which trimester am I in: https://femora.app/trimester-calculator/
- Contraction Timer - time contractions and the 5-1-1 rule: https://femora.app/contraction-timer/
- Breast Milk Storage Calculator - how long expressed milk stays safe (CDC): https://femora.app/breast-milk-storage-calculator/
- Postpartum Bleeding Timeline - what to expect from lochia after birth: https://femora.app/postpartum-bleeding-timeline/
- Chinese Gender Predictor - folklore boy-or-girl chart, just for fun: https://femora.app/chinese-gender-predictor/
- Hospital Bag Checklist - pack for birth, nothing forgotten: https://femora.app/hospital-bag-checklist/
- Baby Name Generator - filter names by origin, meaning, syllables: https://femora.app/baby-name-generator/
- Parent Name Combiner - blend two parent names into baby name ideas: https://femora.app/parent-name-combiner/

Symptoms & decoders:
- Discharge Decoder - what does my discharge mean: https://femora.app/discharge-decoder/
- Period Blood Color Guide - what blood color means: https://femora.app/period-blood-color-guide/
- PMS vs PMDD Identifier - tell PMS and PMDD apart: https://femora.app/pms-vs-pmdd/
- PCOS Symptom Checker - could it be PCOS: https://femora.app/pcos-symptom-checker/
- Endometriosis Symptom Checker - could it be endometriosis: https://femora.app/endometriosis-symptom-checker/
- Period vs Pregnancy Quiz - PMS or early pregnancy signs: https://femora.app/period-vs-pregnancy-quiz/

Life stages:
- Perimenopause Quiz - am I in perimenopause: https://femora.app/perimenopause-quiz/
- Menopause Symptom Score - Greene Climacteric severity score (21 items, 4 sub-scales): https://femora.app/menopause-symptom-score/
- Menopause Age Estimator - a rough estimate of when menopause might happen: https://femora.app/menopause-age-calculator/
- Menopause Sleep Quiz - how disrupted is your sleep and what actually helps: https://femora.app/menopause-sleep-quiz/
- First Period Quiz - how close is a first period, for teens and parents: https://femora.app/first-period-quiz/

Health:
- BMI Calculator - BMI in the context of cycle, fertility & pregnancy: https://femora.app/bmi-calculator/
- Missed Pill Calculator - I missed a birth control pill, what now: https://femora.app/missed-pill-calculator/
- Age Calculator - exact age in years, months, and days: https://femora.app/age-calculator/
- Date Calculator - add or subtract days, weeks, months, or years from a date: https://femora.app/date-calculator/
- Plan B Window - which EC option is still effective: https://femora.app/plan-b-window/
- Birth Control Finder - which method fits me: https://femora.app/birth-control-finder/
- Antibiotic & Birth Control Checker - does my antibiotic affect my birth control: https://femora.app/antibiotic-birth-control-checker/
- Seed Cycling Calendar - a dated seed rotation plan for your cycle: https://femora.app/seed-cycling-calendar/
- Birth Control Pill Comparison - compare common pill brands, hormones, and doses: https://femora.app/birth-control-pill-comparison/

## Compare Femora vs. Other Period Apps

Side-by-side comparisons against the major period/cycle apps - pricing, features, privacy, and when to stick with the competitor.

- Flo Alternative - Femora vs. Flo ($2.99 vs $9.99/mo, real expert chat, FTC-settlement context): https://femora.app/flo-alternative/
- Clue Alternative - Femora vs. Clue (clean science-first design, all life stages in one app): https://femora.app/clue-alternative/
- Stardust Alternative - Femora vs. Stardust (clinical tone instead of astrology, real experts): https://femora.app/stardust-alternative/
- Natural Cycles Alternative - Femora vs. Natural Cycles (note: NC is the only FDA-cleared contraception app; Femora is not): https://femora.app/natural-cycles-alternative/
- Glow Alternative - Femora vs. Glow/Eve/Nurture/Baby (one app instead of four, ad-free): https://femora.app/glow-alternative/
- Ovia Alternative - Femora vs. Ovia (ad-free and no employer data-sharing; Ovia is a Labcorp employer benefit): https://femora.app/ovia-alternative/
- Premom Alternative - Femora vs. Premom (paid-only and private; Premom settled with the FTC in 2023 over data-sharing): https://femora.app/premom-alternative/
- Fertility Friend Alternative - Femora vs. Fertility Friend (modern app and all life stages vs. veteran BBT charting tool): https://femora.app/fertility-friend-alternative/
- Apple Cycle Tracking Alternative - Femora vs. Apple Health Cycle Tracking (cross-platform, smarter predictions, expert chat; Apple is iOS-only): https://femora.app/apple-cycle-tracking-alternative/
- WomanLog Alternative - Femora vs. WomanLog (ad-free, expert chat, all life stages vs. freemium logger): https://femora.app/womanlog-alternative/
- Maya Alternative - Femora vs. Maya (ad-free and privacy-first; Maya reported by Privacy International in 2019 for sharing data with Facebook): https://femora.app/maya-alternative/

## Blog Posts

- How to Use the Femora App: A Complete Guide: https://femora.app/blog/how-to-use-femora-app/
- Pro Tips for Vaginal Hygiene: https://femora.app/blog/vaginal-hygiene-pro-tips/
- A Healthy Pregnancy: Your Body, Your Baby, and Staying Active: https://femora.app/blog/healthy-pregnancy-guide/
- PCOS Has a New Name: What 'PMOS' Means and Why It Matters (May 2026): https://femora.app/blog/pcos-renamed-pmos/
- Endometriosis 2026 ACOG Guidelines - clinical diagnosis without surgery: https://femora.app/blog/endometriosis-2026-acog-guidelines/
- Perimenopause & Menopause 2026 Guide - FDA HRT update + ESE guidelines: https://femora.app/blog/perimenopause-menopause-2026-guide/
- Period Pain vs Endometriosis Pain - five differences and the 2026 ACOG criteria: https://femora.app/blog/period-pain-vs-endometriosis-pain/
- PMS vs PMDD: when premenstrual mood changes need more than self-care: https://femora.app/blog/pms-vs-pmdd-mood-changes/
- PCOS, PMOS, Endometriosis, Adenomyosis - a plain-English comparison: https://femora.app/blog/conditions-comparison-pcos-pmos-endometriosis-adenomyosis/
- Cycle Syncing: What the 2026 evidence actually says (78-study meta-analysis): https://femora.app/blog/cycle-syncing-2026-evidence/
- Vaginal Microbiome: what 2026 research means for everyday health: https://femora.app/blog/vaginal-microbiome-2026-research/
- Gestational Diabetes Screening: 2024-2026 ACOG and ADA updates: https://femora.app/blog/gestational-diabetes-screening-2026/
- Strength and Mobility for Women - aligning training with health goals: https://femora.app/blog/strength-mobility-women-health-goals/
- Ovulation Symptoms: how to tell when you're ovulating: https://femora.app/blog/ovulation-symptoms-how-to-tell/
- Tracking Your Cycle on Birth Control: what 2026's changes mean (5-year Nexplanon, OTC Opill): https://femora.app/blog/birth-control-cycle-tracking/
- Your Menstrual Cycle Is a Vital Sign: what 2026 research says: https://femora.app/blog/menstrual-cycle-vital-sign/
- The 2026 NICE Fertility Guidelines: when to seek help conceiving (NG257, age thresholds): https://femora.app/blog/nice-2026-fertility-guidelines-when-to-seek-help/
- Can a Wearable Predict Your Period? Smart rings and AI cycle tracking in 2026 (Oura, Natural Cycles, at-home hormone tests): https://femora.app/blog/can-wearables-predict-period-cycle-tracking-2026/
- At-Home Hormone Tests: what AMH, FSH and LH can (and can't) tell you: https://femora.app/blog/at-home-hormone-tests-amh-fsh-lh-2026/
- Vaginal Health in 2026: infections, care, and what's normal (BV, yeast, trichomoniasis, BV-as-STI shift): https://femora.app/blog/vaginal-health-2026-complete-guide/
- Adenomyosis in 2026: new guidance for the condition 1 in 3 women have - non-invasive ultrasound/MRI diagnosis instead of hysterectomy, and uterus-preserving treatment: https://femora.app/blog/adenomyosis-2026-new-guidance/
- Heavy Periods and Iron Deficiency: what 2026 research shows - the "vicious cycle" linking heavy menstrual bleeding to iron deficiency, and why ferritin (not just hemoglobin) matters: https://femora.app/blog/heavy-periods-iron-deficiency-2026/
- Postpartum Periods: when your cycle returns after birth - breastfeeding's effect on timing, lochia vs a true period, and why ovulation comes before your first postpartum period: https://femora.app/blog/postpartum-periods-when-cycle-returns/
- Menstrual Migraine: why headaches track your cycle - the estrogen-drop trigger, 2026 anti-CGRP options, and the aura warning that affects birth control choices: https://femora.app/blog/menstrual-migraine-hormonal-headaches/
- Uterine Fibroids: symptoms and 2026 treatment options - the full uterus-preserving menu (hormonal IUD, GnRH antagonists, embolization, ablation, myomectomy) beyond hysterectomy: https://femora.app/blog/uterine-fibroids-symptoms-treatment-2026/
- Thyroid and Your Menstrual Cycle: the hidden link - how an under- or overactive thyroid makes periods heavy, light, irregular, or absent, and what to ask for: https://femora.app/blog/thyroid-menstrual-cycle-irregular-periods/
- Ozempic, GLP-1 Drugs, and Your Cycle: fertility in 2026 - the "Ozempic babies" effect, how GLP-1s restore ovulation, why tirzepatide can make the pill less reliable, and pregnancy-safety washout: https://femora.app/blog/glp-1-ozempic-cycle-fertility-2026/
- Late Period: 12 reasons beyond pregnancy - stress, weight, exercise, PCOS/PMOS, thyroid, birth control, perimenopause, and when a missed period needs a doctor: https://femora.app/blog/late-period-reasons-beyond-pregnancy/
- The Four Phases of Your Cycle (and what each feels like) - menstrual, follicular, ovulation, and luteal phases, the hormones behind each, and how to work with your energy: https://femora.app/blog/four-phases-menstrual-cycle/
- Implantation Bleeding vs Your Period: how to tell - timing, color, flow, duration, and clots that distinguish early-pregnancy spotting from a period, and when to test: https://femora.app/blog/implantation-bleeding-vs-period/
- Early Pregnancy Symptoms: a week-by-week guide - what tends to appear when across the first trimester (implantation spotting, missed period, nausea, fatigue), and when to test and call a doctor: https://femora.app/blog/pregnancy-symptoms-week-by-week/
- Cycle-Synced Medication Reminders: doses that move with your period - anchor a reminder to your predicted period (e.g. 9 days before until day 2) instead of a fixed date, set a single dose or daily window, and the app recalculates each cycle: https://femora.app/blog/cycle-synced-medication-reminders/
- Timing Medication to Your Menstrual Cycle: PMS, migraine, fertility, and HRT - why some medications work best timed to your cycle rather than the calendar, and how to keep the timing accurate as your period shifts: https://femora.app/blog/timing-medication-to-your-menstrual-cycle/
- Cervical Screening 2026: You Can Now Collect Your Own Sample - ACOG's 2026 guidance (Committee Statement 28) adds a clinician-ordered self-collected HPV testing option for ages 30-65: https://femora.app/blog/cervical-cancer-screening-self-collection-2026/
- Perimenopause in 2026: Why the Way It's Diagnosed Is Changing - a global study of 17,000+ women exposes the gap between recognized and experienced symptoms, fueling calls for symptom-based diagnostic criteria: https://femora.app/blog/perimenopause-diagnosis-symptoms-2026/
- A New Daily Pill for Endometriosis Reaches the NHS - linzagolix (Yselty), an oral GnRH antagonist taken with add-back HRT, recommended by NICE for previously treated endometriosis: https://femora.app/blog/endometriosis-pill-linzagolix-nhs-2026/
- Non-Hormonal Hot Flash Treatments in 2026 - the NK3 and dual NK1/3 antagonists fezolinetant and elinzanetant, plus SSRIs/SNRIs, gabapentin, and CBT for vasomotor symptoms: https://femora.app/blog/non-hormonal-menopause-hot-flash-treatments-2026/
- PCOS Is a Metabolic Condition: Insulin Resistance in 2026 - why PCOS drives type 2 diabetes, fatty liver (MASLD), and cardiometabolic risk, and what to ask your doctor to screen for: https://femora.app/blog/pcos-insulin-resistance-metabolic-health-2026/
- Seed Cycling for Hormones: What It Is and What the Evidence Says - the four-seed follicular/luteal protocol, the theory, and an honest look at the limited research (Phipps 1993, 2025 Cureus review): https://femora.app/blog/seed-cycling-hormones-evidence/
- The Best Exercises for Period Cramps and PMS - evidence-backed movement for cramps and PMS (2019 Cochrane review, PMS meta-analyses): walking, yoga poses, gentle stretching, and when to rest or see a clinician: https://femora.app/blog/best-exercises-for-period-cramps-and-pms/
- What Your Vaginal Discharge Color Means - clear, white, yellow, green, brown, pink, gray decoded, what is normal, and when to see a doctor (Cleveland Clinic, NHS, ACOG, CDC): https://femora.app/blog/what-your-discharge-color-means/
- How Long Does Ovulation Last? - ovulation lasts ~24h but the fertile window is ~6 days; the difference, why it matters, and how to track it: https://femora.app/blog/how-long-does-ovulation-last/
- Do Antibiotics Affect Birth Control? - the myth busted; only rifampin/rifabutin (and griseofulvin) reduce hormonal contraception, not amoxicillin/doxycycline/etc: https://femora.app/blog/do-antibiotics-affect-birth-control/
- Cervical Mucus Through Your Cycle - reading the dry to creamy to egg-white pattern to find your fertile window, plus infection red flags: https://femora.app/blog/cervical-mucus-through-your-cycle/
- Nausea During Your Period - why prostaglandins cause period nausea, what actually helps (heat, ginger, NSAIDs, hydration), and when to see a doctor: https://femora.app/blog/nausea-during-your-period/
- Can You Get Pregnant on Your Period? - yes, it is possible; sperm survive 5 days and short/irregular cycles narrow the gap, so period sex can overlap the fertile window: https://femora.app/blog/can-you-get-pregnant-on-your-period/
- Period Blood Clots: What Is Normal and When to Worry - clots under a quarter are normal; quarter-sized-or-larger clots, hourly soaking, or 7+ day bleeds signal heavy menstrual bleeding: https://femora.app/blog/period-blood-clots-normal-or-not/
- How to Make Your Period Come Faster - the honest list: only hormonal birth control reliably works; pineapple/vitamin C are myths, and pennyroyal-type herbs are unsafe: https://femora.app/blog/how-to-make-your-period-come-faster/
- Spotting Between Periods: 9 Causes - ovulation, new birth control, implantation, PCOS, infections, polyps and more decoded, plus the postmenopausal-bleeding red flag: https://femora.app/blog/spotting-between-periods-causes/
- Sore Breasts Before Your Period: PMS or Pregnancy? - same hormones drive both; PMS soreness eases with bleeding, pregnancy soreness persists past a missed period - only a test settles it: https://femora.app/blog/sore-breasts-before-period-or-pregnancy/
- Period Cramps but No Period? - 8 causes from ovulation pain and a late period to early pregnancy, ovarian cysts, endometriosis, and non-uterine (bowel/bladder) causes: https://femora.app/blog/period-cramps-but-no-period/
- Can Stress Delay Your Period? - yes; cortisol suppresses the GnRH-LH signal that triggers ovulation, so stress delays or skips the period (and can cause hypothalamic amenorrhea): https://femora.app/blog/can-stress-delay-your-period/
- Your First Period: Signs and What to Expect - menarche at 10-15 (avg 12), ~2 years after breast buds and 6-12 months after discharge starts; early periods are light and irregular: https://femora.app/blog/first-period-signs-what-to-expect/
- Period Poop Is Real - prostaglandins speed up the bowel during bleeding (looser, more frequent stools) while luteal progesterone causes constipation first; what helps: https://femora.app/blog/period-poop-why-it-happens/
- How Long Should a Period Last? - normal is 2-7 days within a 21-35 day cycle; consistent short periods are fine, but 8+ day bleeds or a sudden change need a checkup: https://femora.app/blog/how-long-should-a-period-last/
- How Long Do Hot Flashes Last? - a single flash lasts 1-5 min, but the SWAN study found vasomotor symptoms last a median of 7.4 years (10+ if they start early); how to shorten the misery: https://femora.app/blog/how-long-do-hot-flashes-last/
- Night Sweats During Menopause - night sweats are hot flashes during sleep; a cool room, moisture-wicking bedding, trigger cuts, and prescription/hormonal treatment help, plus the non-menopause red flags: https://femora.app/blog/night-sweats-menopause-causes-relief/
- What Triggers Hot Flashes? - alcohol, caffeine, spicy/hot food, warm rooms, stress, and smoking set off flashes on an oversensitive brain; how to find and reduce your personal triggers: https://femora.app/blog/hot-flash-triggers-foods-habits/
- Menopause and Sleep - why insomnia hits in the transition (night sweats, falling estrogen/progesterone, anxiety, sleep apnea) and what works: treating sweats, CBT-I, steady sleep habits: https://femora.app/blog/menopause-sleep-insomnia-help/
- Hormone Therapy for Menopause in 2026 - MHT is the most effective hot flash treatment; the Feb 2026 FDA label update, the timing hypothesis, real benefits and risks, and how it compares to non-hormonal options: https://femora.app/blog/menopausal-hormone-therapy-2026/

### Periods & Cycles
- Why is my period late? https://femora.app/questions/why-is-my-period-late/
- What is ovulation? https://femora.app/questions/what-is-ovulation/
- What are the 4 phases of the menstrual cycle? https://femora.app/questions/what-are-the-4-phases-of-the-menstrual-cycle/
- Can you get pregnant on your period? https://femora.app/questions/can-you-get-pregnant-on-your-period/
- What is PCOS? https://femora.app/questions/what-is-pcos/
- What are the symptoms of PCOS? https://femora.app/questions/what-are-the-symptoms-of-pcos/

### Vaginal Discharge
- What is vaginal discharge? https://femora.app/questions/what-is-vaginal-discharge/
- Is vaginal discharge normal? https://femora.app/questions/is-vaginal-discharge-normal/
- Why does discharge change during the menstrual cycle? https://femora.app/questions/why-does-discharge-change-during-the-menstrual-cycle/
- What does white discharge mean? https://femora.app/questions/what-does-white-discharge-mean/
- What does yellow or green discharge mean? https://femora.app/questions/what-does-yellow-or-green-discharge-mean/
- What does brown discharge mean? https://femora.app/questions/what-does-brown-discharge-mean/
- Is discharge during ovulation normal? https://femora.app/questions/is-discharge-during-ovulation-normal/
- When should I worry about discharge? https://femora.app/questions/when-should-i-worry-about-discharge/
- Can stress affect vaginal discharge? https://femora.app/questions/can-stress-affect-vaginal-discharge/
- How can I maintain healthy vaginal hygiene? https://femora.app/questions/how-can-i-maintain-healthy-vaginal-hygiene/
- Is it normal to have discharge every day? https://femora.app/questions/is-it-normal-to-have-discharge-every-day/
- Can discharge be a sign of pregnancy? https://femora.app/questions/can-discharge-be-a-sign-of-pregnancy/

### Vaginal Health & Infections
- What causes vaginal itching and when should I see a doctor? https://femora.app/questions/what-causes-vaginal-itching/
- What does vaginal odor mean? What's normal and what's not? https://femora.app/questions/what-does-vaginal-odor-mean/
- What is vaginal pH and why does it matter? https://femora.app/questions/what-is-vaginal-ph/
- Yeast infection vs bacterial vaginosis: how do I tell the difference? https://femora.app/questions/yeast-infection-vs-bacterial-vaginosis/
- How does diet affect vaginal health? https://femora.app/questions/how-does-diet-affect-vaginal-health/
- What are the signs your vaginal microbiome is out of balance? https://femora.app/questions/signs-vaginal-microbiome-out-of-balance/
- What does pink discharge mean? https://femora.app/questions/what-does-pink-discharge-mean/
- Why do I feel dry? What causes vaginal dryness? https://femora.app/questions/what-causes-vaginal-dryness/
- What causes pain during sex? https://femora.app/questions/what-causes-pain-during-sex/
- Can tight clothing affect vaginal health? https://femora.app/questions/can-tight-clothing-affect-vaginal-health/
- Are feminine washes necessary? https://femora.app/questions/are-feminine-washes-necessary/
- Can swimming, workouts, or sweating cause vaginal infections? https://femora.app/questions/can-exercise-or-sweating-cause-infections/
- How can I prevent recurring yeast infections? https://femora.app/questions/how-to-prevent-recurring-yeast-infections/
- UTI vs vaginal infection: what's the difference? https://femora.app/questions/uti-vs-vaginal-infection/
- Can antibiotics affect vaginal health? https://femora.app/questions/can-antibiotics-affect-vaginal-health/
- What underwear is best for vaginal health? https://femora.app/questions/best-underwear-for-vaginal-health/

### Periods & Menstruation
- What is a normal period? https://femora.app/questions/what-is-a-normal-period/
- How long does a period last? https://femora.app/questions/how-long-does-a-period-last/
- How much blood do you lose during your period? https://femora.app/questions/how-much-blood-do-you-lose-on-your-period/
- What is a heavy period (menorrhagia)? https://femora.app/questions/what-is-a-heavy-period/
- Why is my period so heavy? https://femora.app/questions/why-is-my-period-so-heavy/
- What causes blood clots during your period? https://femora.app/questions/what-causes-period-blood-clots/
- Why is my period blood brown or dark? https://femora.app/questions/why-is-my-period-blood-brown/
- What does period blood color mean? https://femora.app/questions/what-does-period-blood-color-mean/
- Why is my period shorter than usual? https://femora.app/questions/why-is-my-period-shorter-than-usual/
- What causes irregular periods? https://femora.app/questions/what-causes-irregular-periods/
- Why am I bleeding between periods? https://femora.app/questions/why-am-i-bleeding-between-periods/
- What is spotting and is it normal? https://femora.app/questions/what-is-spotting/
- At what age do periods start? https://femora.app/questions/at-what-age-do-periods-start/
- What is a normal menstrual cycle length? https://femora.app/questions/what-is-a-normal-cycle-length/
- Why did my period stop suddenly? https://femora.app/questions/why-did-my-period-stop/

### Period Pain & PMS
- What causes period cramps? https://femora.app/questions/what-causes-period-cramps/
- How can I relieve period cramps? https://femora.app/questions/how-to-relieve-period-cramps/
- How do I relieve menstrual back pain? https://femora.app/questions/how-to-relieve-menstrual-back-pain/
- When are period cramps a sign of something serious? https://femora.app/questions/when-are-period-cramps-serious/
- What is PMS? https://femora.app/questions/what-is-pms/
- What are the symptoms of PMS? https://femora.app/questions/what-are-the-symptoms-of-pms/
- What is PMDD? https://femora.app/questions/what-is-pmdd/
- PMS vs PMDD: what's the difference? https://femora.app/questions/pms-vs-pmdd-difference/
- Why do I feel bloated before my period? https://femora.app/questions/why-do-i-bloat-before-my-period/
- Can your period cause headaches? https://femora.app/questions/can-your-period-cause-headaches/
- Why do I feel nauseous during my period? https://femora.app/questions/why-do-i-feel-nauseous-on-my-period/

### Cycle & Phases
- What is the follicular phase? https://femora.app/questions/what-is-the-follicular-phase/
- What is the luteal phase? https://femora.app/questions/what-is-the-luteal-phase/
- What is a short luteal phase? https://femora.app/questions/what-is-a-short-luteal-phase/
- What is the fertile window? https://femora.app/questions/what-is-the-fertile-window/
- How do I track my menstrual cycle? https://femora.app/questions/how-to-track-your-menstrual-cycle/
- What is basal body temperature? https://femora.app/questions/what-is-basal-body-temperature/
- How does cervical mucus change across the cycle? https://femora.app/questions/how-does-cervical-mucus-change/
- What is an anovulatory cycle? https://femora.app/questions/what-is-an-anovulatory-cycle/

### Ovulation & Fertility
- How do I know when I'm ovulating? https://femora.app/questions/how-do-i-know-when-im-ovulating/
- How long does ovulation last? https://femora.app/questions/how-long-does-ovulation-last/
- What are the signs of ovulation? https://femora.app/questions/what-are-the-signs-of-ovulation/
- What is ovulation pain (mittelschmerz)? https://femora.app/questions/what-is-ovulation-pain/
- Can you ovulate without a period? https://femora.app/questions/can-you-ovulate-without-a-period/
- Can you ovulate twice in one cycle? https://femora.app/questions/can-you-ovulate-twice-in-one-cycle/
- What are the best days to get pregnant? https://femora.app/questions/what-are-the-best-days-to-get-pregnant/
- How long does it take to get pregnant? https://femora.app/questions/how-long-does-it-take-to-get-pregnant/
- How does age affect fertility? https://femora.app/questions/how-does-age-affect-fertility/
- What is AMH and what does it tell you? https://femora.app/questions/what-is-amh/
- What is ovarian reserve? https://femora.app/questions/what-is-ovarian-reserve/
- How accurate are ovulation predictor kits? https://femora.app/questions/how-accurate-are-ovulation-predictor-kits/
- When does implantation happen? https://femora.app/questions/when-does-implantation-happen/
- What is implantation bleeding? https://femora.app/questions/what-is-implantation-bleeding/
- How many days after ovulation can I take a pregnancy test? https://femora.app/questions/how-many-days-after-ovulation-to-test/

### Pregnancy
- What are the early signs of pregnancy? https://femora.app/questions/what-are-the-early-signs-of-pregnancy/
- How soon can I take a pregnancy test? https://femora.app/questions/how-soon-can-i-take-a-pregnancy-test/
- How accurate are home pregnancy tests? https://femora.app/questions/how-accurate-are-home-pregnancy-tests/
- What is a chemical pregnancy? https://femora.app/questions/what-is-a-chemical-pregnancy/
- How is a due date calculated? https://femora.app/questions/how-is-a-due-date-calculated/
- Conception date vs last period date? https://femora.app/questions/conception-date-vs-last-period-date/
- What are first trimester symptoms? https://femora.app/questions/what-are-first-trimester-symptoms/
- What foods should I avoid during pregnancy? https://femora.app/questions/what-foods-to-avoid-during-pregnancy/
- What is morning sickness and when does it start? https://femora.app/questions/what-is-morning-sickness/
- How much weight should I gain during pregnancy? https://femora.app/questions/how-much-weight-to-gain-in-pregnancy/

### Contraception
- How does the birth control pill work? https://femora.app/questions/how-does-the-birth-control-pill-work/
- What happens when you stop taking birth control? https://femora.app/questions/what-happens-when-you-stop-birth-control/
- How long after stopping birth control can you get pregnant? https://femora.app/questions/how-long-after-stopping-birth-control-to-conceive/
- Combined pill vs mini pill? https://femora.app/questions/combined-pill-vs-mini-pill/
- How effective is the IUD? https://femora.app/questions/how-effective-is-the-iud/
- Hormonal vs copper IUD? https://femora.app/questions/hormonal-vs-copper-iud/
- Does birth control affect your period? https://femora.app/questions/does-birth-control-affect-your-period/
- What is the morning-after pill and how does it work? https://femora.app/questions/what-is-the-morning-after-pill/
- How do I use emergency contraception? https://femora.app/questions/how-to-use-emergency-contraception/
- Can antibiotics make birth control less effective? https://femora.app/questions/can-antibiotics-affect-birth-control/
- What are the side effects of hormonal birth control? https://femora.app/questions/side-effects-of-hormonal-birth-control/

### Medications
- What are cycle-synced medication reminders? https://femora.app/questions/what-are-cycle-synced-medication-reminders/
- How do I set up cycle-synced medication reminders? https://femora.app/questions/how-to-set-up-cycle-synced-medication-reminders/
- How do I set medication reminders for PMS? https://femora.app/questions/how-to-set-medication-reminders-for-pms/
- Can Femora remind me to take my birth control pill? https://femora.app/questions/can-femora-remind-me-to-take-my-birth-control-pill/
- How do I track medication side effects? https://femora.app/questions/how-to-track-medication-side-effects/
- What happens to cycle-synced reminders if my cycle is irregular? https://femora.app/questions/what-happens-to-cycle-synced-reminders-if-my-cycle-is-irregular/

### PCOS / PMOS
- What is PMOS (the new name for PCOS)? https://femora.app/questions/what-is-pmos/
- What causes PCOS/PMOS? https://femora.app/questions/what-causes-pcos/
- How is PCOS/PMOS diagnosed? https://femora.app/questions/how-is-pcos-diagnosed/
- Can you get pregnant with PCOS/PMOS? https://femora.app/questions/can-you-get-pregnant-with-pcos/
- How does PCOS/PMOS affect your period? https://femora.app/questions/how-does-pcos-affect-your-period/
- What is insulin resistance in PCOS/PMOS? https://femora.app/questions/what-is-insulin-resistance-in-pcos/
- How is PCOS/PMOS treated? https://femora.app/questions/how-is-pcos-treated/
- What diet helps with PCOS/PMOS? https://femora.app/questions/what-diet-helps-with-pcos/

### Endometriosis & Pelvic Conditions
- What is endometriosis? https://femora.app/questions/what-is-endometriosis/
- What are the symptoms of endometriosis? https://femora.app/questions/what-are-the-symptoms-of-endometriosis/
- How is endometriosis diagnosed? https://femora.app/questions/how-is-endometriosis-diagnosed/
- Endometriosis vs adenomyosis? https://femora.app/questions/endometriosis-vs-adenomyosis/
- What is adenomyosis? https://femora.app/questions/what-is-adenomyosis/
- What are uterine fibroids? https://femora.app/questions/what-are-uterine-fibroids/
- What is pelvic inflammatory disease (PID)? https://femora.app/questions/what-is-pelvic-inflammatory-disease/
- Is severe period pain normal? https://femora.app/questions/is-severe-period-pain-normal/

### Perimenopause & Menopause
- What is perimenopause? https://femora.app/questions/what-is-perimenopause/
- What are the symptoms of perimenopause? https://femora.app/questions/what-are-the-symptoms-of-perimenopause/
- At what age does perimenopause start? https://femora.app/questions/at-what-age-does-perimenopause-start/
- Perimenopause vs menopause? https://femora.app/questions/perimenopause-vs-menopause/
- How do I know if I'm in menopause? https://femora.app/questions/how-do-i-know-if-im-in-menopause/
- What causes hot flashes? https://femora.app/questions/what-causes-hot-flashes/
- How do I manage hot flashes? https://femora.app/questions/how-to-manage-hot-flashes/
- Does perimenopause affect your periods? https://femora.app/questions/does-perimenopause-affect-your-periods/
- What can I take for hot flashes without hormones? https://femora.app/questions/what-can-i-take-for-hot-flashes-without-hormones/
- Do hot flashes go away on their own? https://femora.app/questions/do-hot-flashes-go-away-on-their-own/
- Why do I get night sweats during menopause? https://femora.app/questions/why-do-i-get-night-sweats-during-menopause/
- What foods trigger hot flashes? https://femora.app/questions/what-foods-trigger-hot-flashes/
- What is fezolinetant (Veozah)? https://femora.app/questions/what-is-fezolinetant-veozah/
- What is hormone replacement therapy (HRT)? https://femora.app/questions/what-is-hrt/

### Lifestyle, Symptoms & Tracking
- Can stress affect your period? https://femora.app/questions/can-stress-affect-your-period/
- Can exercise affect your period? https://femora.app/questions/can-exercise-affect-your-period/
- Can weight changes affect your period? https://femora.app/questions/can-weight-changes-affect-your-period/
- Can travel affect your period? https://femora.app/questions/can-travel-affect-your-period/
- Can thyroid problems affect your period? https://femora.app/questions/can-thyroid-problems-affect-your-period/
- Why should I track my menstrual cycle? https://femora.app/questions/why-should-i-track-my-cycle/
- What symptoms should I track in a cycle app? https://femora.app/questions/what-symptoms-should-i-track/
- Can heavy periods cause anemia? https://femora.app/questions/can-heavy-periods-cause-anemia/

## Social

- X (Twitter): https://x.com/femora_app
- LinkedIn: https://www.linkedin.com/company/femora.app
- Instagram: https://www.instagram.com/femora.app

## Detailed Information

For more detailed information, see [llms-full.txt](https://femora.app/llms-full.txt).

## Markdown twins

Every blog post and Q&A item has a markdown twin at the same URL path with a `.md` suffix. Crawlers that prefer markdown over HTML can fetch the clean source directly. Each twin includes YAML frontmatter (title, description, date, lastReviewed, reviewedBy, canonical URL) and the same body content reviewed by Dr. Sapna Jadhav (General Physician).

- Blog index (all posts with TL;DRs): https://femora.app/blog.md
- Q&A index (all questions with TL;DRs): https://femora.app/questions.md

Sample individual twins:

- https://femora.app/blog/pcos-renamed-pmos.md
- https://femora.app/blog/endometriosis-2026-acog-guidelines.md
- https://femora.app/blog/cycle-syncing-2026-evidence.md
- https://femora.app/questions/what-is-pcos.md
- https://femora.app/questions/what-is-ovulation.md
- https://femora.app/questions/when-should-i-worry-about-discharge.md


### Sunshine & Vitamin D (July 2026)
- Getting the Most Out of Femora's Sunshine Feature - 8 power-tips for the Sunshine feature: use the live IU/min rate, aim for midday UV-B, expose more skin not more time, use the Live Activity to stop before burning, set skin type accurately, treat SPF as a timing choice, bank summer sun, and sync to Apple Health while logging cycle symptoms: https://femora.app/blog/get-the-most-from-sunshine-feature/
- How to Use Femora's Sunshine Feature - the app tracks vitamin D made during real sun exposure using the live UV index, skin type, clothing, and SPF, with a lock screen Live Activity, shade countdown, and Apple Health sync: https://femora.app/blog/how-to-use-femora-sunshine-feature/
- Vitamin D and Your Menstrual Cycle - vitamin D acts like a hormone with receptors in the ovaries and uterus; strongest evidence links deficiency to worse cramps, with mixed results for PMS and PCOS cycle regularity: https://femora.app/blog/vitamin-d-and-your-menstrual-cycle/
- How Much Sun Do You Need for Vitamin D? - 10-30 min a few times a week at moderate-to-high UV for lighter skin, several times longer for darker skin; production self-limits ~20,000 IU/day so short regular exposure wins: https://femora.app/blog/how-much-sun-for-vitamin-d/
- Vitamin D Deficiency in Women - signs (fatigue, bone ache, muscle weakness, low mood), women-specific risk factors (pregnancy, menopause, PCOS, darker skin, covered clothing), the 25(OH)D test bands, and how to fix it: https://femora.app/blog/vitamin-d-deficiency-women-signs/
- Sunscreen, the UV Index, and Vitamin D - reading UV bands, why typical sunscreen use rarely causes deficiency, the never-burn rule, and a sane pattern for getting both sun safety and vitamin D: https://femora.app/blog/sunscreen-uv-index-and-vitamin-d/
- Does sunscreen block vitamin D? https://femora.app/questions/does-sunscreen-block-vitamin-d/
- Can you get vitamin D through a window? https://femora.app/questions/can-you-get-vitamin-d-through-a-window/
- What time of day is best for vitamin D? https://femora.app/questions/what-time-of-day-is-best-for-vitamin-d/
- How long do you need to be in the sun for vitamin D? https://femora.app/questions/how-long-in-the-sun-for-vitamin-d/
- Does darker skin need more sun to make vitamin D? https://femora.app/questions/does-darker-skin-need-more-sun-for-vitamin-d/
- What are the signs of low vitamin D in women? https://femora.app/questions/what-are-the-signs-of-low-vitamin-d-in-women/
- Can you get too much vitamin D from the sun? https://femora.app/questions/can-you-get-too-much-vitamin-d-from-the-sun/
- Does vitamin D affect your period? https://femora.app/questions/does-vitamin-d-affect-your-period/

### Iron & Low Iron in Women (July 2026)
- Iron, Your Period, and Fatigue - why menstruating women run low, low iron vs anemia (ferritin falls first), signs, heme and non-heme foods, the vitamin C absorption trick, supplement basics, and a 3-6 month recovery timeline: https://femora.app/blog/iron-deficiency-women-signs-foods-fixes/
- What are the signs of low iron in women? https://femora.app/questions/what-are-the-signs-of-low-iron-in-women/
- What foods are high in iron? https://femora.app/questions/what-foods-are-high-in-iron/
- What helps your body absorb iron? https://femora.app/questions/what-helps-your-body-absorb-iron/
- Does coffee block iron absorption? https://femora.app/questions/does-coffee-block-iron-absorption/
- How long does it take to raise iron levels? https://femora.app/questions/how-long-does-it-take-to-raise-iron-levels/
- Should you take iron on an empty stomach? https://femora.app/questions/should-you-take-iron-on-an-empty-stomach/

### Postpartum Intimacy & Recovery (July 2026)
- Sex, Libido, and the Mental Load - honest guide to intimacy after birth: when to resume sex (readiness is physical and emotional), why sex hurts and what helps (breastfeeding dryness, lubricant, vaginal estrogen, pelvic floor physio), normal low libido, emotional readiness, sharing the invisible mental load with a partner, and gentle diastasis recti rehab: https://femora.app/blog/postpartum-sex-libido-and-emotional-recovery/
- What causes sore nipples while breastfeeding? https://femora.app/questions/what-causes-sore-nipples-breastfeeding/
- What should I avoid eating while breastfeeding? https://femora.app/questions/what-to-avoid-eating-while-breastfeeding/
- How much water should I drink while breastfeeding? https://femora.app/questions/how-much-water-to-drink-while-breastfeeding/
- What should I eat after giving birth? https://femora.app/questions/what-to-eat-after-giving-birth/
- Which vitamins should I continue after delivery? https://femora.app/questions/which-vitamins-to-take-after-delivery/
- Is it normal to cry frequently after giving birth? https://femora.app/questions/is-it-normal-to-cry-after-giving-birth/
- Why do I have back pain after delivery? https://femora.app/questions/why-do-i-have-back-pain-after-delivery/
- Why do I have pelvic pain after giving birth? https://femora.app/questions/why-do-i-have-pelvic-pain-postpartum/
- How do I make my first postpartum bowel movement easier? https://femora.app/questions/how-to-make-first-postpartum-bowel-movement-easier/
- How often should a newborn poop? https://femora.app/questions/how-often-should-a-newborn-poop/
- Is vaginal dryness normal after delivery? https://femora.app/questions/is-vaginal-dryness-normal-postpartum/
- When should I worry about a fever after childbirth? https://femora.app/questions/when-to-worry-about-fever-after-childbirth/
- When can I travel after giving birth? https://femora.app/questions/when-can-i-travel-after-giving-birth/
- Can I lift heavy objects after delivery? https://femora.app/questions/can-i-lift-heavy-objects-after-delivery/
- When can I return to work after childbirth? https://femora.app/questions/when-can-i-return-to-work-after-childbirth/
- When can I start yoga after delivery? https://femora.app/questions/when-can-i-start-yoga-after-delivery/
- When can I sleep on my side after a C-section? https://femora.app/questions/when-can-i-sleep-on-my-side-after-c-section/

### Prolactin in Women (August 2026)
- Prolactin in Women: Pregnancy, Breastfeeding, and When It's Too High - what prolactin does, the 10-20x pregnancy rise and why milk waits for delivery, lactational amenorrhea, and high prolactin outside pregnancy: causes, the level-to-symptom ladder, how the test is misread, and treatment: https://femora.app/blog/prolactin-in-women-pregnant-and-not-pregnant/
- What does prolactin do? https://femora.app/questions/what-does-prolactin-do/
- What is a normal prolactin level? https://femora.app/questions/what-is-a-normal-prolactin-level/
- Why is prolactin high in non-pregnant women? https://femora.app/questions/why-is-prolactin-high-in-non-pregnant-women/
- Which medications raise prolactin? https://femora.app/questions/what-medications-raise-prolactin/
- What are the symptoms of high prolactin in women? https://femora.app/questions/what-are-the-symptoms-of-high-prolactin-in-women/
- Can high prolactin stop your period? https://femora.app/questions/can-high-prolactin-stop-your-period/
- Does high prolactin make it harder to get pregnant? https://femora.app/questions/does-high-prolactin-affect-fertility/
- Why is prolactin high during pregnancy? https://femora.app/questions/why-is-prolactin-high-in-pregnancy/
- How is high prolactin treated? https://femora.app/questions/how-is-high-prolactin-treated/