There are differences between women and men, and these differences go beyond physical differences. We’re talking about health disparities and how women respond to treatment. Gender bias may even lead to women seeking treatment too late or receiving the wrong diagnosis.
Many women don’t know what to expect during their life stages and don’t know how to provide preventive care. That’s why it’s so important to learn more about women’s unique health concerns. After all, knowledge is power!
Knowledge about women’s health
What can you do to promote your health or support the health of the women in your life? Here are seven facts about women’s health and tips for a healthy lifestyle.
1. Female caregivers are at greater risk for poor health
According to the U.S. Bureau of Labor Statistics (BLS), the majority of caregivers are women. Female caregivers face more long-term mental health problems, such as depression and anxiety, than male caregivers.
Caring for someone is often stressful, and stress can lead to poor sleep quality and poor health. If you toss and turn at night, you won’t feel refreshed in the morning. You may get sick more easily or even forget to exercise.
To reduce the likelihood of poor health as a caregiver, set aside time for yourself. Here are some tips:
- Get some exercise every day
- Choose heart-healthy foods
- Make time for activities or hobbies you enjoy
- Stay connected with family and friends
- Get timely medical check-up
2. What you eat affects your hormones and menstrual cycle
You are what you eat, right? What you eat affects your health and mood. It can also affect your hormonal and reproductive health.
Vitamin D is important for hormonal health, so consider adding foods like eggs and fatty fish to your diet. Being rich in omega-3 nutrients, fatty fish like salmon can also help balance estrogen and relieve menstrual cramps.
For a healthy diet, you should also stock up on cruciferous vegetables. They contain phytoestrogens like lignans and coumestrol, which help balance estrogen during the monthly menstrual cycle.
For better insights, track your diet on the MyFitnessPal app. You’ll see your daily intake of iron, calcium, vitamin D, protein and other essential nutrients. Alternatively, you can see how much fiber, sugar, fat, and carbohydrates are in the foods you eat.
3. Correct exercise is important during pregnancy
Pregnancy brings life. It’s also life-changing: yours! If you’re pregnant, you want to get enough physical activity every day, safely. Staying active safely during pregnancy can reduce the risk of:
- gestational diabetes
- deep vein thrombosis
- preeclampsia
- waist pain
We get it—pregnancy can make exercise more difficult. To stay strong as your baby grows, try modified exercise or other forms of exercise, such as swimming, a stationary bike, or water aerobics. Pilates and yoga stretches can also help you stay active.
4. Nutritional needs change as you (and your menstrual cycle!) age
Your nutritional needs will change throughout your life.
- Teens to 20s: Consider eating foods rich in protein, calcium and iron.
- In your 30s: Try adding more calcium, omega-3 fatty acids and dietary fiber.
- Over 40: Continue taking calcium and protein supplements, and try adding more dietary fiber and vitamin D.
- Over 50: Consider increasing calcium, protein, fiber and vitamin D, and adding more omega-3 and vitamin B12.
According to the USDA’s 2020-2025 Dietary Guidelines for Americans, young women often don’t get enough protein, calcium and iron in their diets. Good health also includes vitamins B6 and B12: these two vitamins support your growth and changes in your body.
Have you made the transition to adulthood? Maybe it’s time to increase your calcium, fiber and vitamin D.
Dietary guidelines state that about 90% of adult women do not consume enough dietary fiber at this stage. Additionally, about 60% of people don’t get enough calcium, and 90% don’t get enough vitamin D. Use the MyFitnessPal app to monitor your daily intake of calcium, protein and vitamin D, which promotes bone and hormonal health.
What are the nutritional needs of older women? You may need to continue to increase your calcium, vitamin D, and fiber intake. Vitamin B12 and protein are also necessary. Dietary guidelines say about 50 percent of older women don’t get enough protein, which can lead to muscle loss.
5. Menopause can affect your body composition
Menopause is the time when the ovaries stop releasing eggs. For many women, this is also a time when estrogen drops significantly. You might think that estrogen is only for your reproductive system, but it does much more than that.
Estrogen can also affect your:
- bone density
- Muscle mass
- cholesterol levels
- blood sugar level
- blood circulation
- heart health
- brain health
- Skin Health and Collagen Production
Menopausal symptoms can affect your mood, body temperature and energy. Decreased estrogen can also lead to overall weight gain and increased belly fat. A higher body mass index (BMI) and weight gain lead to more health risks, such as cardiovascular disease.
Here are some ways to help your body prepare for menopause:
- Focus on cardio and strength training
- Eat more whole grains, fruits and vegetables
- Change unhealthy dietary fats to healthy fats, such as olive oil and fatty fish
- Reduce stress in your life
- Increase calcium and vitamin D
- Improve sleep hygiene
6. Hormone levels can affect your athletic performance
Hormonal changes during the menstrual cycle may lead to changes in athletic performance. You have two main menstrual phases: the follicular phase and the luteal phase. The follicular phase is the first half of each month, and the first day is the beginning of menstruation.
During the follicular phase, you may be more motivated to exercise. But be careful. During this phase, your hormones will rise, but will be low at first. Making too many sudden changes to your exercise routine may cause muscle soreness or injury.
During the luteal phase, estrogen begins to decline, while progesterone continues for a while. Then, as menstruation approaches, both hormones drop. This phase is best for low-intensity exercise and ample recovery time.
7. Women are four times more likely to develop osteoporosis
Women’s bodies use large amounts of estrogen to keep their bones strong. After menopause, you cannot rely on a steady supply of estrogen. This reduction can have health consequences. It makes your bones more fragile and increases your risk of osteoporosis by 4 times.
Since muscle is lost as you age, your muscles won’t stay as strong. Getting more exercise every day can also help protect your bones. Even with lower bone density, more muscle acting as “filler” can reduce the risk of fractures or breaks.
