March 1 marks National Dress in Blue Day. On the first Friday of March, those who are afflicted with colon cancer – along with their allies and supporters – wear blue to bring awareness to this disease and promote Colorectal Cancer Awareness Month.
Though highly preventable, colon cancer is often a silent and deadly disease. While colorectal cancer affects both men and women, there are specific nuances and considerations regarding its impact on women that we should be aware of.
What is colorectal cancer?
Colorectal cancer, often referred to as bowel cancer or colon cancer, originates in the colon or rectum. It may start as benign growths called polyps, which can become cancerous if not detected and removed. The disease ranks as the third most common cancer diagnosed in both men and women and is the second leading cause of cancer-related deaths in the United States.
Colorectal cancer in women
While historically seen as a disease primarily affecting men, colorectal cancer is increasingly affecting women. In fact, recent studies suggest that women may be at higher risk of dying from colorectal cancer than men due to factors such as hormonal differences and unique symptoms that may delay diagnosis.
What are the symptoms of colon cancer in women?
It’s important to identify the signs and symptoms of colorectal cancer in women to identify the disease and treat it effectively. Though the symptoms noted below may seem just part of normal gastrointestinal distress or indigestion, it’s important to take note of them as they can signal the early stages of colorectal cancer. Symptoms may include:
Changes in bowel habits
- Some of us may find it uncomfortable to pay attention to or discuss our bowel habits. However, if you notice changes — such as persistent diarrhea, constipation, or stool consistency – mention these to your doctor right away. It’s important to screen for and identify (or rule out) colon cancer when these changes occur.
- Rectal bleeding or blood in stool
- Again, this may be uncomfortable to discuss, but it’s important to note unexplained bleeding or blood in your stool and make an appointment with your primary care provider to investigate it further.
- Abdominal discomfort
- Persistent abdominal pain, cramping, or bloating may signal colorectal issues.
- Unexplained weight loss
- Significant and unexplained weight loss – without changes in diet or exercise – warrants medical attention.
- Fatigue or weakness
- If you feel more tired and rundown than usual, make an appointment with your doctor. Chronic fatigue or weakness not attributable to other factors should be evaluated.
What are the treatment options for colorectal cancer?
Treatment for colorectal cancer varies depending on the stage and individual patient factors, but often includes a combination of surgery, chemotherapy, radiation therapy, and targeted drug therapy. Early detection significantly improves treatment outcomes, highlighting the importance of regular screenings and awareness of symptoms.
Screening guidelines for women
Given the increasing incidence of colorectal cancer in younger populations, screening guidelines have evolved to recommend earlier initiation of screenings. While guidelines may vary slightly, most medical organizations recommend regular colorectal cancer screening starting at age 45 for average-risk individuals. However, women with certain risk factors, such as a family history of colorectal cancer or inflammatory bowel disease, may need to begin screening earlier.
As we observe Colorectal Cancer Awareness Month, it’s essential to recognize that colorectal cancer impacts women uniquely. Increased awareness, early detection, and proactive screening are crucial steps in reducing the burden of this disease on women’s health.
By understanding the signs and symptoms, advocating for timely screenings, and supporting ongoing research and education efforts, we can make significant strides in the fight against colorectal cancer for women and all individuals at risk. Let’s empower ourselves and our communities to prioritize colorectal health and save lives.
Why Women Are Training for Health span, Not Just Weight Loss
For a long time, working out was framed almost entirely around weight loss. Exercise was something you did to burn calories, shrink your body, or “get back on track.” The typical cycle involved cutting calories, eliminating food groups, increasing cardio, and relying on group fitness classes to sweat it out.
Since 2001, when women were finally allowed to participate more fully in exercise physiology research, it has become clear that exercise plays a much bigger role than changing the number on the scale. A consistent training routine impacts long-term health, function, and quality of life. Healthspan focuses on how well the body functions over time, not just how long we live. For women, training is shifting toward preserving strength, mobility, and mental clarity as they age.
A well-rounded fitness program that includes progressive strength training, cardiovascular exercise, and mobility supports bone density, muscle mass, and cognitive health. These are the foundations that allow women to stay active, capable, and independent for decades.
Why Longevity Training Matters
Starting in our 30s, women lose an average of 3 to 8 percent of their muscle mass per decade when strength training is not part of their routine(Juppi et al., 2020). Because women generally begin with less muscle mass than men, this loss can have a greater impact on overall health.
As women move into perimenopause and menopause, estrogen levels decline, which directly affects the body’s ability to maintain muscle and bone. This hormonal shift accelerates muscle loss and increases the risk of metabolic dysfunction, insulin resistance, and decreased bone density (Wright et al., 2024). Over time, balance and coordination can also decline, raising the risk of falls and injury.
These changes are gradual, but they add up. When muscle mass declines, longevity and independence are both at risk.
The Role of Progressive Strength Training
Women are increasingly focusing on progressive strength training to prevent muscle loss and build strength in every decade of life. Progressive strength training means intentionally challenging the muscles so they adapt, strengthen, and grow. Research backs this up. A 2020 systematic review found that resistance training effectively increased both dynamic strength and muscular hypertrophy in women, demonstrating that progressive overload is effective regardless of age or training background (Hagstrom et al., 2020).
In practice, this often involves training at approximately 70 to 80 percent of a one-rep max, or a 7 to 8 solely on a rate of perceived exertion scale. During the first couple of weeks, the weight feels challenging to complete the assigned sets and reps. By the third week, the same weight often feels more manageable, indicating muscular adaptation.
Progress does not rely solely on adding weight. Changes in sets, reps, tempo, or range of motion can all drive continued strength gains and resilience without constantly chasing heavier loads.
Cardio Still Plays a Role
Strength training is a cornerstone of longevity, but cardiovascular health is still essential. For younger and middle-aged women aged 20 to 64, aerobic exercise forms the foundation of longevity-promoting activity. A 2024 study published in JAMA Network Open found that the approximate minimum effective training level is around 15 MET-hours per week. That translates to about 300 minutes of moderate-intensity aerobic activity weekly. High cardiorespiratory fitness in midlife is a strong marker of longevity, and lifelong endurance training preserves cardiovascular structure, function, and exercise capacity even into advanced age.
Here is where timing matters. Although aging affects cardiovascular health in both men and women, women experience a rapid decline at midlife due to the loss of estrogen during menopause. Estrogen has protective effects on the cardiovascular system, and its absence leads to significant cardiovascular deterioration. However, physical activity can counteract many of these detrimental effects. A 2023 study in The Journal of Physiology found that regular physical activity opposes the negative impacts not only of aging but also of the menopausal transition on cardiovascular health. Importantly, initiating or maintaining regular exercise at or soon after menopause may be more effective than starting later in life. It is easier to prevent decline than to reverse it. At the molecular level, exercise activates beneficial pathways that are particularly responsive during the perimenopausal window.
Cardiovascular exercise supports heart health, brain function, and stress management. When paired with strength training, it helps women maintain stamina, energy, and overall vitality throughout life.
Why This Matters
For decades, women were taught to train for smaller bodies, not stronger ones. The problem is that weight-focused exercise does little to protect muscle, bone, or cardiovascular health as women age. What works in your 20s does not carry you through your 40s, 50s, and beyond.
Muscle loss, declining bone density, and reduced cardiovascular capacity do not happen overnight. They build quietly over years of undertraining, over-cardio, and dieting cycles. By the time the consequences show up as injuries, fatigue, metabolic issues, or loss of confidence in movement, reversing them is much harder.
Training for healthspan changes the goal from short-term results to long-term capability. Strength training preserves the tissue that keeps women independent. Cardio protects the heart and brain during a critical hormonal transition. Mobility and consistency keep women moving well instead of just moving more.
This approach matters because it allows women to age with options. Options to run, hike, lift, travel, work, and care for others without pain or fear of decline. The focus shifts from shrinking the body to supporting it.
Weight loss may still occur, but it becomes secondary. The real outcome is a body that remains strong, resilient, and capable for decades. That is what training is meant to do.
The Healthspan Shift
Training for healthspan shifts the focus from weight loss to long-term capability. Exercise becomes less about punishment and more about protection. The goal is not just to live longer, but to stay strong, mobile, and mentally sharp for as long as possible.
This shift reframes everything. Instead of asking “How many calories did I burn?” the question becomes “Am I building a body that can carry me through life?” Instead of chasing smaller sizes, women are chasing stronger lifts, longer runs, and the ability to move with confidence and ease in their 60s, 70s, and beyond.
Weight loss may occur, but it is a side effect of effective training, not the primary goal. The focus is on what the body can do, not just what it looks like. And that changes everything about how women show up to train, how they measure progress, and how they think about their long-term health.
References
Hagstrom AD, Marshall PW, Halaki M, Hackett DA. The Effect of Resistance Training in Women on Dynamic Strength and Muscular Hypertrophy: A Systematic Review with Meta-analysis. Sports Med. 2020 Jun;50(6):1075-1093.
Martinez-Gomez D, Luo M, Huang Y, et al. Physical Activity and All-Cause Mortality by Age in 4 Multinational Megacohorts. JAMA Netw Open. 2024;7(11):e2446802.
Tamariz-Ellemann A, Wickham KA, Nørregaard LB, Gliemann L, Hellsten Y. The time is now: regular exercise maintains vascular health in ageing women. J Physiol. 2023 Jun;601(11):2085-2098.
Wright VJ, Schwartzman JD, Itinoche R, Wittstein J. The musculoskeletal syndrome of menopause. Climacteric. 2024 Oct;27(5):466-472. doi: 10.1080/13697137.2024.2380363. Epub 2024 Jul 30. PMID: 39077777.
Juppi HK, Sipilä S, Cronin NJ, Karvinen S, Karppinen JE, Tammelin TH, Aukee P, Kovanen V, Kujala UM, Laakkonen EK. Role of Menopausal Transition and Physical Activity in Loss of Lean and Muscle Mass: A Follow-Up Study in Middle-Aged Finnish Women. J Clin Med. 2020 May 23;9(5):1588. doi: 10.3390/jcm9051588. PMID: 32456169; PMCID: PMC7290663.
5 Best Foods for Longevity and Vitality
When we talk about foods for longevity, the conversation has traditionally focused on how to live longer. However, that idea is changing. Longevity is no longer just about adding years to life. It is about adding life to those years. Today, there is a growing emphasis on healthspan, which means staying energetic, strong, and mentally sharp as we age.
This shift changes the goal. It is not just about reaching an older age, but reaching it with steady energy, clear thinking, and a body that feels capable. Many of us are living longer but not necessarily feeling better. That is why everyday foods for longevity matter. Nutrition is one of the simplest ways to support vitality now while also protecting long term health. Choosing the right foods for vitality helps build a stronger foundation for the years ahead.
From Lifespan to Health span: Why Healthy Ageing Looks Different Today
Lifespan refers to how long we live. Healthspan describes how well we live during those years. Research suggests many people spend later years managing chronic conditions rather than feeling well. As a result, the focus has shifted towards maintaining physical function, brain health, and metabolic resilience.
Ageing can affect muscle, bone, blood sugar control, and inflammation. Without supportive habits, healthspan can shorten even if lifespan increases. This is why foods for longevity are not just about preventing illness later. They help support steadier energy, clearer thinking, and a body that stays strong and capable today.
What Does Longevity Nutrition Really Mean?
Longevity nutrition is not about strict rules, cutting calories, or chasing anti-ageing trends. It is about eating in a way that supports the body systems that shape how we feel and function as we age.
In practical terms, foods for longevity help stabilize blood sugar, lower inflammation, protect brain health, preserve muscle and bone, and support gut and immune function. These benefits show up as steadier energy, better focus, fewer cravings, and a more resilient body. Over time, these same habits and foods for vitality support both how you feel now and how you age.
Nutritional advice can be helpful, but it can also be confusing, especially when recommendations change or are presented in oversimplified ways. Recently, a newly released Healthy Eating Pyramid in the United States sparkeddiscussion among independent nutrition experts, with some questioning whether it reflects the strongest and most up to date science on metabolic health and long-term wellbeing. The key takeaway is simple. Look for the data behind dietary advice. Large cohort studies and well conducted trials repeatedly point towards similar principles: diets built around whole, minimally processed foods, fiber, healthy fats, and plant diversity are consistently linked with better healthspan and a lower risk of chronic disease.
When it comes to eating for longevity, the most reliable guidance comes from patterns supported by decades of research, not trends or headlines. Focus on foods that are repeatedly linked with better metabolic, brain, and cardiovascular health.
The 5 Best Foods for Longevity and Vitality
1. Legumes and pulses
A cornerstone in many long-lived populations, legumes provide plant protein, fiber, and minerals that support blood sugar balance, gut health, and healthier cholesterol.
Examples: lentils, chickpeas, black beans, butter beans, edamame.
Tip: aim for around half a cup most days, tinned is fine, rinse well.
2. Nuts and seeds
Nuts and seeds supply unsaturated fats, fiber, antioxidants, and minerals such as magnesium. Regular intake is linked with better cardiometabolic health and helps with satiety.
Examples: walnuts, almonds, pistachios, chia seeds, flaxseed, pumpkin seeds.
Tip: a small handful a day, choose plain and unsalted.
3. Healthy fats
Healthy fats support heart health, brain function, and inflammation balance. Extra virgin olive oil is especially well studied within Mediterranean style eating patterns.
Examples: extra virgin olive oil, olives, avocado, oily fish (salmon, sardines, mackerel).
Tip: use olive oil as your default dressing and aim for oily fish 2 times a week if you eat it.
4. Whole grains
Whole grains provide fiber and nutrients that support gut health and steadier blood sugar. When you choose whole grains, you are often swapping them in place of refined grains like white bread, white rice, and many sugary cereals, which supports long term health.
Examples: oats, barley, quinoa, brown rice, rye, buckwheat.
Tip: choose whole grains that are minimally processed.
5. Colorful plants, especially cruciferous vegetables and berries
Colorful vegetables and fruits provide a wide range of protective plant compounds, including polyphenols and carotenoids, which are linked with brain and heart health. Cruciferous vegetables also contain sulfur compounds that support the body’s natural protective pathways.
Examples: broccoli, kale, cabbage, Brussels sprouts, blueberries, strawberries, raspberries, red peppers.
Tip: Make plant foods the main feature of your meals and rotate colors to maximize variety.
These five groups support foods for longevity and foods for vitality because they work best as a pattern, not in isolation. Their benefits build over time when they become part of how you eat most days.
How to Eat for Longevity in Real Life
Knowing what to eat is one thing. Making it work every day is another. The goal is consistency, not perfection. Small, repeatable habits have more impact than short term overhauls.
Build meals around protein, fiber, and healthy fats to support steadier energy and appetite. Keeping a few simple go to meals reduces decision fatigue. A flexible routine works better than rigid rules. Focusing on foods for vitality most of the time allows flexibility without turning eating into a source of stress.
Longevity That Feels Good Now
The conversation around ageing is changing. The focus has shifted from lifespan to healthspan, from living longer to living better. Choosing foods for longevity supports strength, focus, and independence as we age, while helping you feel more energized today. Small changes add up. Each nourishing meal is an investment in future wellbeing. By prioritizing foods for vitality, you support a longer life that also feels healthier and more fulfilling.
5 Common Health Terms
In the current wellness landscape, we are surrounded by high-gloss marketing and promises of products with “natural” purity. But as a research-driven organization, we believe empowerment comes from clinical literacy.
To have agency over our health, we must understand the technical standards that determine the safety and efficacy of the products we use. Our commitment to science is our differentiator at FemmePharma—and we are proud of it! We invest in manufacturing, FDA approval or clearance, and high-quality ingredients because your safety is non-negotiable.
Here are five common health terms we should all know to move us from awareness to a deeper acquisition of knowledge.
1. FDA-Approved vs. FDA-Cleared: What’s the difference?
You might hear these terms used interchangeably, but they represent different regulatory paths.
- FDA-Approved: Generally reserved for drugs. It means the FDA has determined that the benefits of the product outweigh the known risks for the intended use based on rigorous clinical data.
- FDA-Cleared: Generally applies to medical devices. To get “cleared,” a manufacturer must demonstrate their product is “substantially equivalent” and rigorously tested per FDA requirements.
The FemmePharma Angle: Whether we are pursuing approval or clearance, we make the financial and clinical investment required to meet these FDA standards, ensuring that our products are verified.
2. What does “GMP” cover?
First, let’s break down the difference between foundational standards and current requirements.
- GMP vs. cGMP: GMP (Good Manufacturing Practices) details foundational quality standards. cGMP (Current Good Manufacturing Practices) is the current version, which requires manufacturers to use the latest systems, practices, and technologies to ensure the quality, efficiency, and safety of products.
- The Coverage: cGMP builds on GMP’s base with science discovery and updated regulation, in areas like starting materials and premises for production to the training and personal hygiene of staff.
The FemmePharma Angle: We strictly adhere to cGMP regulations. For us, compliance isn’t just a requirement – it’s a commitment to protecting our consumers by meeting the most rigorous, up-to-date industry standards.
3. Pharmaceutical Grade vs. Cosmetic Grade
When you look at an ingredient list, the “grade” of those ingredients matters.
- Cosmetic Grade: These ingredients are processed to a level that is safe for the skin but may contain certain impurities or fillers. They are not required to meet the same purity standards as medicine.
- Pharmaceutical Grade: This is the highest standard. These ingredients must be in excess of 99% purity and contain no binders, fillers, excipients, dyes, or unknown substances.
The FemmePharma Angle: Pharmaceutical-grade ingredients cost significantly more, but we choose them because they are more effective and safer for delicate tissues. We believe women deserve the highest purity available, regardless of the cost to us.
4. Are products “Made in the U.S.A.”?
In the context of health and pharmaceuticals, “Made in the U.S.A.” is less about a slogan and more about oversight.
- The Regulatory Shield: Products manufactured in the U.S. are subject to regular, unannounced inspections by the FDA to ensure the facility is following the cGMP standards mentioned above.
The FemmePharma Angle: By keeping our production domestic, we maintain a transparent supply chain. We can vouch for every step of the process, ensuring what is on the label is what is in the product.
5. Expiration Date vs. Manufacturing (MFG) Date
How do we know when a product is no longer “good?”
- Manufacturing Date (MFG): This is the day the product was born. On its own, it tells you nothing about how long the product will remain stable.
- Expiration Date: This is a date determined by Stability Testing. Scientists place the product in various environments (heat, cold, humidity) to measure when the ingredients begin to break down or lose potency.
The FemmePharma Angle: We don’t guess—we invest in the long-term stability data to determine expiration dates. This ensures that a FemmePharma product is as safe and effective on the last day of its shelf life as it was on its first.
The Bottom Line!
Choose yourself first, every time. You deserve products that adhere to regulation, higher-tier ingredients, and domestic oversight. And, when you buy at FemmePharma, know that your choices are safe—we’ve done the science to prove they are.