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.
Social Fitness for Women: Why Community Beats the Gym
There is a noticeable change happening at pickleball courts, on hiking trails with weighted vests, and at HYROX finish lines. Women are rethinking what exercise means, and the old model of working out alone at the gym is falling behind. This shift is not about logistics. It is cultural, and new research is starting to show why social fitness is on the rise.
The Shift from Performance to Connection
For years, the fitness industry told women that exercise was mainly about fixing themselves. Now, movement based on connection is taking its place, and showing up for others is becoming just as important as reaching personal fitness goals.
The American College of Sports Medicine officially recognized this trend in its 2026 Worldwide Fitness Trends report. For the first time, Adult Recreation and Sport Clubs made the top 20, thanks to “a desire for social connection while exercising” (ACSM, 2025). The report also noted that group workouts work best when people are motivated by relationships rather than just performance.
Why Science Favors Group Exercise
Strava’s Year in Sport Trend Report, which looked at data from 135 million athletes in 190 countries, found that social connection is now the main reason people exercise, ahead of performance (Strava, 2024). In 2024, women made up 89% of new running club memberships worldwide.
The psychological research goes even deeper than the trend reports. A study in the International Journal of Sport and Exercise Psychology found that women who join group exercise classes are more active and develop a stronger sense of exercise identity, leading toward more consistent workouts (Golaszewski et al., 2022). Women in these groups also reported receiving all five types of social support measured, such as emotional, informational, and companionship support, while men reported four.
The idea of exercise identity is important. When women start to see themselves as active people, they are more likely to stick with it. Research in PLOS ONE found that being socially engaged in group exercise changes how people balance enjoyment and effort, which is tied to the brain’s reward systems that help keep us active (Losasso et al., 2021). Community fitness meets three key needs: autonomy, competence, and relatedness, or the need to feel truly connected to others (Ryan and Deci, 2020). Traditional gyms often overlook the importance of sustained participation. According to a 2023 review in the International Journal of Behavioral Nutrition and Physical Activity, adherence to actual, unsupervised high-intensity interval training sessions averaged about 63 percent.
Top Social Fitness Trends for 2026
- Pickleball: Pickleball is the best example of the social fitness trend. The Sports and Fitness Industry Association reports that the sport grew by 311% in three years, with 22.7 million Americans playing regularly by mid-2025. According to the Sports & Fitness Industry Association, women now make up 41 percent of all pickleball players. The sport’s popularity is driven by its smaller courts, fast-paced rallies, and simple rules that let newcomers start playing within an hour. But the real attraction is how the sport is set up. Organized leagues and drop-in games make it one of the easiest ways to join a fitness community. Most clubs welcome all skill levels and often offer dedicated beginner sessions, so even if you are new, there is a place for you on the court.
- Rucking: GORUCK saw a 65% increase in pack sales from 2023 to 2024 (National Geographic, 2025). What sets rucking apart is the club culture, weekend groups, neighborhood walks, and charity events that turn it into a social activity rather than a solo workout. The pace is meant for conversation: you carry weight, walk together, and finish as a group. Studies show that this kind of group activity builds social bonds that help people stick with it over time (Losasso et al., 2021).
- HYROX: HYROX, a hybrid race that mixes running with workout stations, is growing quickly across North America. Its real effect comes from the community that forms around a shared goal, not just the event’s intensity. Research shows that when group workouts meet people’s need to feel connected, motivation and well-being improve (Ryan and Deci, 2020). According to Urban Sports Club, 31% of members said they enjoy training with friends, and 36% reported that their membership helped them meet new people.
This shift from viewing fitness as a chore to adopting it as part of a social identity marks an important change. It is changing how women relate to exercise, shifting it away from punishment and toward joy and self-expression. Being part of a group helps women see themselves as active people, leading to lasting habits that willpower alone cannot (Golaszewski et al., 2022). Community is not just what brings women in, but it is what changes their behavior.
For women interested in joining this movement, taking the first step can be as simple as searching for local groups or clubs online, joining community fitness events, or asking friends or colleagues about nearby activities. Many organizations and social media platforms now make it easy to find group workouts and welcoming communities, no matter your experience level.
Protecting Your Body While Staying Active
Stay hydrated during physical activity, especially where it matters most. Your delicate intimate skin is highly susceptible to irritation caused by sweat and repetitive movement. This friction often results in lingering discomfort long after your workout ends. Protect your performance and your body with Mia Vita® Intimate Skin Moisturizer. Our Hyaluronic Acid and Vitamin E formula creates a soothing barrier that eliminates chafing before it starts.
Mia vita® Intimate Skin Moisturizer
Protect your performance with Mia Vita® Intimate Skin Moisturizer. Our Hyaluronic Acid and Vitamin E formula creates a soothing barrier that eliminates chafing before it starts, letting you focus on the community, not the discomfort.
References
- American College of Sports Medicine. (2025). ACSM’s worldwide survey of fitness trends for 2026. ACSM’s Health and Fitness Journal. https://acsm.org/top-fitness-trends-2026/
- Golaszewski, N. M., LaCroix, A. Z., Hooker, S. P., and Bartholomew, J. B. (2022). Group exercise membership is associated with forms of social support, exercise identity, and amount of physical activity. International Journal of Sport and Exercise Psychology, 20(2), 630-643. https://doi.org/10.1080/1612197X.2021.1891121
- Losasso, G. L., Shave, R., and Dyer, A. (2021). Social reward and support effects on exercise experiences and performance: Evidence from parkrun. PLOS ONE, 16(9), e0256546. https://doi.org/10.1371/journal.pone.0256546
- National Geographic. (2025). What is rucking, and why is everyone doing it? https://www.nationalgeographic.com/science/article/what-is-rucking
- Ryan, R. M., and Deci, E. L. (2020). Intrinsic and extrinsic motivation from a self-determination theory perspective: Definitions, theory, practices, and future directions. Contemporary Educational Psychology, 61, Article 101860. https://doi.org/10.1016/j.cedpsych.2020.101860
- Schmidt, J. A., Gruman, C., King, M. B., and Wolfson, L. I. (2022). Incorporating a sense of community in a group exercise intervention facilitates adherence. Health Behavior Research, 5(3), Article 1. https://doi.org/10.4148/2572-1836.1139
- Sports and Fitness Industry Association. (2025). As pickleball continues unprecedented growth in every age group and region for third straight year. SFIA. https://sfia.org/resources/as-pickleball-continues-unprecedented-growth/
- Strava. (2024). Year in sport: Trend report 2024. https://press.strava.com/articles/strava-releases-annual-year-in-sport-trend
- Strokess. (2025). Playing pickleball in 2025: Surprising statistics. https://strokess.com/blogs/news/playing-pickleball-2025-surprising-statistics
- Urban Sports Club. (2025). Group fitness wellness data report 2025. Urban Sports Club Research.
Balance Hormones & Metabolism with Plant-Based Protein
Why Protein Is More Important Than Ever
Protein has long been associated with building muscle, but its importance goes far beyond physical fitness. Research now shows that protein plays a key role in hormone production, metabolic health, immune function, and overall wellbeing. Increasingly, experts highlight the importance of protein for women’s health, particularly as hormonal changes can influence metabolism, energy levels, and body composition.
At the same time, the way people consume protein is evolving. Rising food prices have encouraged many households to explore affordable protein sources such as beans, lentils, and chickpeas. These foods provide high nutritional value while remaining accessible and budget friendly.
Moreover, the food industry is responding to changing consumer needs. A growing category of “protein plus” foods combines protein with other functional ingredients designed to support digestion, and metabolic balance. Together, these shifts are changing how protein fits into modern diets.
Why Protein Matters for Hormone and Metabolic Health
Protein plays an essential role in hormone regulation because amino acids act as the building blocks for many hormones and signaling molecules. Hormones involved in metabolism, appetite regulation, and stress response all depend on adequate amino acid availability.
For this reason, protein for women’s health is particularly important. Hormonal changes during different life stages can affect muscle mass, metabolic rate, and energy balance. Adequate protein intake helps maintain lean muscle tissue, which supports metabolic health and helps stabilize blood sugar levels.
Protein also supports satiety. Meals that contain sufficient protein help people feel fuller for longer and may reduce cravings later in the day. Stable blood sugar and balanced nutrition help maintain healthy hormone signaling and consistent energy levels. Research has also shown that higher protein intake supports muscle preservation as people age, which is closely linked to metabolic health and long-term wellbeing.
Affordable Protein Sources Are Driving the Shift to Plant Based Eating
Rising grocery prices have encouraged many households to rethink how they build meals. As a result, plant foods are becoming increasingly popular as affordable protein sources that offer both nutritional value and versatility.
Beans, lentils, and chickpeas are excellent examples. These foods provide plant protein along with fiber, iron, magnesium, and other important nutrients. They are inexpensive, easy to store, and can be added to soups, salads, or stews. In addition, legumes provide dietary fiber that supports gut health and helps regulate blood sugar levels. Studies have linked regular legume consumption with improved metabolic health and a reduced risk of chronic disease.
Other affordable protein sources include tofu, tempeh, peas, nuts, and seeds, although beans and lentils remain among the most economical options. These foods also supply valuable nutrients such as healthy fats, antioxidants, and minerals.
Importantly, eating a variety of plant proteins throughout the day naturally provides the full range of essential amino acids needed by the body.
Anti Inflammatory Protein: Why the Type of Protein Matters
While the amount of protein you eat matters, the type of protein matters too. Some protein rich foods also provide nutrients that help calm inflammation and support overall health. For example, lentils, beans, nuts, seeds, tofu, tempeh, and edamame offer protein along with fiber, polyphenols, and antioxidants that support gut, heart, and metabolic health. These plant-based choices are an important part of the shift toward more affordable and functional protein.
Some non-plant proteins can also offer anti-inflammatory benefits. Fatty fish such as salmon, sardines, and canned mackerel provide protein along with omega 3 fats, which help regulate inflammatory pathways and support heart health. Fermented dairy foods such as plain Greek yogurt and kefir can also add protein while supporting gut health.
Choosing a mix of protein foods that also deliver anti-inflammatory nutrients can support metabolic health, hormone balance, and long-term wellbeing.
Quick List: Top Anti-Inflammatory Proteins
- Lentils and Chickpeas (High Fiber)
- Fatty Fish (Omega-3s)
- Fermented Dairy (Probiotics)
- Tofu and Tempeh (Isoflavones)
The Rise of Protein Plus Functional Foods
Another emerging trend in nutrition is the rise of functional protein products. These foods combine protein with added ingredients designed to support specific health goals.
For example, some products pair protein with probiotics or prebiotic fiber to support digestive health. Others include collagen peptides for skin support, omega 3s for heart health, or added fiber to improve fullness and help balance blood sugar. Some protein products also contain greens, vitamins and minerals, electrolytes, or botanical ingredients and adaptogens aimed at supporting energy, recovery, and stress resilience. These “protein plus” products reflect growing interest in foods that offer more than protein alone.
However, while these products can be convenient, they should complement rather than replace whole foods. Whole protein foods provide a wider range of nutrients that support health and overall wellbeing.
Practical Ways to Add More Protein Without Increasing Your Food Budget
Increasing protein intake does not require expensive supplements or specialty products. In fact, some of the most nutritious options are also among the most economical. First, adding beans or lentils to soups, salads, and grain bowls can significantly increase protein intake. These foods remain some of the most reliable affordable protein sources available. Second, replacing part of the meat in recipes with legumes can reduce food costs while maintaining nutritional value. For example, adding lentils to pasta sauces or chili increases both protein and fiber.
Third, while not plant based, eggs, yogurt, and cottage cheese provide convenient and budget friendly protein options that also supply important nutrients such as calcium and vitamin B12. Finally, nuts and seeds can easily be added to meals such as oatmeal, salads, yogurt, or vegetable dishes to boost protein intake while providing healthy fats and antioxidants.
The Future of Protein
Protein continues to play a central role in supporting metabolism, hormone balance, and long-term health. At the same time, eating patterns are shifting toward more plant-based foods and affordable protein sources.
Meanwhile, innovations in functional nutrition are creating new ways for protein to support overall wellbeing. When paired with a balanced diet built around whole foods, these changes offer exciting possibilities for the future of nutrition. By prioritizing anti-inflammatory protein foods and getting enough protein overall, individuals can support metabolic health, steady energy, and long-term vitality.
Beyond Cholesterol: Checking Your Calcium Score
Calcium Score vs. Cholesterol: A Critical Heart Health Guide for Women
While February is often the focus for heart health, at FemmePharma, we believe clinical literacy is a year-round commitment. As a pharmaceutical company serving women’s mind, body, and sexual health, we know that establishing scientific equity requires moving beyond “one-size-fits-all” screenings. To truly define female cardiovascular health, we must look at specific markers—starting with the Calcium Score for women.
One of the most powerful, yet underutilized, tools in our diagnostic arsenal is the Calcium Score.
At FemmePharma, we encourage every woman to be the CEO of their health. Understanding your Calcium Score is a critical step in closing the clinical research gap that often leaves women’s heart disease under-detected and under-treated.
What is a Calcium Score?
A Coronary Artery Calcium (CAC) score is a non-invasive tool—think of it as a specialized CT scan—that measures the amount of calcified plaque in your heart’s arteries.
Unlike a standard cholesterol test, which measures the “potential” for heart disease in your blood, a Calcium Score shows us the “reality” of what is happening inside your vessels. It identifies the hardened plaque that has formed, giving your medical team a clear, pharmaceutical-grade picture of your risk level.
Why You Should Track Yours
The reason we advocate for this test is simple: traditional risk calculators often fail women. Many women with “normal” cholesterol levels can still have significant plaque buildup.
By tracking your Calcium Score, you stand to gain:
- Early Discovery: Identifying heart disease years before a “traditional” heart attack symptom might appear.
- Personalized Intervention: Moving away from “guessing” treatments to forming a plan with your doctor based on your biological data.
- Clinical Integrity: Having a baseline number means you can measure—and make necessary changes—the effectiveness of your lifestyle and pharmacological interventions over time.
Understanding Your Results
A Calcium Score is usually ranked on a scale:
- 0: No plaque detected (low risk).
- 1-99: Mild plaque buildup.
- 100-399: Moderate plaque buildup.
- 400+: Extensive plaque buildup (high risk).
If your score is anything above zero, don’t panic—but, plan! Remember that getting your medical data opens up the opportunity to work with your clinical team to make a plan that supports your needs.
And, alas…Your Heart
One of the most important insights we share with our community is the link between your annual breast cancer screening and your heart.
Make sure you ask if your mammogram shows evidence of Breast Arterial Calcifications (BAC). While BAC is not related to cancer, it is a marker for coronary artery disease. If you see this on your report, use that data to ask your provider for a Calcium Score test.
In other words, use one screening to inform another.