by Margaret S Garrett - Published 6 months ago

7 Women's Health Secrets You Didn't Know

There are significant differences between men and women beyond physical characteristics. These disparities extend to health issues and how women respond to treatment. Gender bias can even lead to delayed or incorrect diagnoses for women.

Many women lack understanding about their health at different life stages and preventive care. It is crucial to increase awareness about women's unique health concerns, as knowledge empowers individuals.

Essential Women's Health Information

To enhance your own health or support the well-being of women in your life, consider these seven facts and tips for a healthy lifestyle.

1. Women providing care are more likely to experience health issues

The U.S. Bureau of Labor Statistics (BLS) reports that the majority of caregivers are women. Women caregivers face more long-term mental health challenges, like depression and anxiety, compared to their male counterparts.

Providing care for others can be stressful, and stress can contribute to poor sleep quality and overall health. Insufficient sleep can leave you feeling unrefreshed, increase susceptibility to illness, and even make you forget to exercise.

To take care of your health as a caregiver, schedule time for yourself. Here are some suggestions:

Engage in physical activity
Choose foods that are good for your heart
Make time for an activity or hobby you enjoy
Stay in touch with family and friends
Keep up with medical appointments

2. Diet influences hormone balance and menstruation

As the saying goes, you are what you eat. What you consume impacts your health and mood. It can also affect your hormones — and reproductive health.

Vitamin D plays a crucial role in hormonal health, so consider adding foods like eggs and fatty fish to your diet. Due to their omega-3 nutrients, fatty fish like salmon also help balance estrogen and can ease menstrual pain.

For a balanced diet, you should also include cruciferous vegetables. They contain phytoestrogens like lignans and coumestrol, which help balance estrogen during your monthly cycles.

3. Proper exercise is crucial during pregnancy

Pregnancy brings life. It also changes life: yours! If you’re pregnant, you want to safely get enough physical activity in your day. Safely staying active during pregnancy can reduce your chances of:

Gestational diabetes
Deep vein thrombosis
Preeclampsia
Low back pain

We understand that pregnancy can make it harder to exercise. To keep your body strong as your baby grows, try modified exercises or alternative forms, like swimming, stationary bikes, or water aerobics. Pilates and yoga stretches can also help you stay active.

4. Nutritional requirements evolve with age and menstrual cycle changes

As you age, you should focus on specific nutrients according to your life stage.

In your teens to 20s: Prioritize protein, calcium, and iron-rich foods.
In your 30s: Incorporate more calcium, omega-3s, and dietary fiber.
In your 40s: Continue with calcium and protein, and add more dietary fiber and vitamin D.
In your 50s+: Increase your intake of calcium, protein, fiber, and vitamin D. Also, consider adding more omega-3s and vitamin B12.

The USDA Dietary Guidelines for Americans 2020-2025 states that young women often don't get enough protein, calcium, and iron in their diets. Vitamins B6 and B12 are also crucial for growth and body changes during this period.

If you've entered your adult years, it's important to increase your intake of calcium, fiber, and vitamin D.

According to the Dietary Guidelines, about 90% of adult women don't get enough dietary fiber. Additionally, approximately 60% don't consume enough calcium, and 90% don't get enough vitamin D. These nutrients are essential for building bone mass.

Older women may need to increase their calcium, vitamin D, and fiber intake. Vitamin B12 and protein are essential. The Dietary Guidelines state that about 50% of older women don’t get enough protein, which can lead to muscle loss.

5. Menopause can alter body composition

Menopause is when a woman's ovaries stop releasing eggs. Estrogen levels significantly decrease for many women during this time, as explained in this study. While estrogen is often associated with the reproductive system, it has various other functions.

Estrogen impacts the following:

Bone density
Muscle mass
Cholesterol levels
Blood sugar levels
Blood circulation
Heart health
Brain health
Skin health and collagen production

Menopausal symptoms can affect mood, body temperature, and energy. A drop in estrogen can also lead to overall weight gain and increased belly fat. A higher body mass index (BMI) and weight gain can cause more health risks such as cardiovascular diseases.

Here are some tips to prepare your body for menopause:

Engage in cardio and strength training exercises
Consume more whole grains, fruits, and vegetables
Replace unhealthy fats with healthy fats like olive oil and fatty fish
Reduce stress in your life
Increase your calcium and vitamin D intake
Improve your sleep habits

6. Hormone levels impact exercise performance

Hormonal changes during your menstrual cycle can impact exercise performance. Your menstrual cycle has two main phases: follicular and luteal. The follicular phase is the first half of the month, starting on day one of menstruation.

During the follicular phase, you may feel more motivated to exercise. However, be cautious. While your hormones increase throughout this phase, they begin at a low level. Rapid changes in your workout routine could result in muscle soreness or damage.

During the luteal phase, estrogen levels decrease while progesterone levels remain elevated for a short period. Subsequently, both hormones decline as menstruation approaches. This phase is optimal for lower-intensity workouts and ample recovery time.

7. Women have a four times greater risk of osteoporosis

A woman’s body utilizes a significant amount of estrogen to maintain bone strength. After menopause, this consistent estrogen supply diminishes, impacting health. This decline can weaken bones, increasing the risk of osteoporosis by 4 times.

Muscle loss is a natural consequence of aging, leading to reduced muscle strength. Incorporating more exercise into your routine can help protect bones. Increased muscle mass acts as a protective buffer, reducing the risk of fractures or breaks, even with lower bone density.

Recommended intake levels for essential nutrients remain largely consistent across a woman’s lifespan. However, data collected on dietary patterns in the US population (NHANES) reveals that intake of certain key nutrients falls below the recommended target for specific age groups.