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 Rest Is the Most Overlooked Part of Your Fitness Plan
Consider this scenario: You make the effort to visit the gym after a day that has already exhausted you. You load your usual weights, which seem impossibly heavy, or three minutes into your run, you find yourself gasping as if you have never run before.
Here is what is often not communicated: It is not a matter of being out of shape. Your body is indicating that something else is occurring.
This buildup of fatigue signals that your body needs a rest day or a lower-intensity workout. The fitness industry’s solution? Push harder. Do more. However, this is not the right approach. Recovery is no longer reserved for elite athletes; it is essential for everyone aimingto maintain strength without feeling completely drained.
When “Push Through” Becomes the Problem
We have normalized busy. We wear it like a badge of honor. But your body? Your body is keeping score.
That stubborn belly fat that won’t budge despite eating well and working out consistently. The exhaustion that coffee can’t touch. The soreness that used to take a day to recover from now takes three or four. These aren’t signs you need to work harder; they are your body waving a white flag.
Here is the hard truth: You cannot out-train chronic stress. Exercise is beneficial stress when your system can handle it. However, when you are already dealing with work deadlines, parenting demands, relationship pressures, and hormonal shifts, and then you add intense exercise six days a week? You are asking a system that’s already overwhelmed to do even more.
Research shows that the balance between exercise-induced stress and recovery determines not only performance but also overall health (Buchwald et al., 2025). Insufficient recovery leads to overtraining syndrome, characterized by fatigue, sleep disturbances, mood changes, and increased risk of illness and injury (Mason et al., 2023).
The Science of Strategic Rest
Training is stressful; your muscles, joints, and nervous system need time to adapt. Performance improvement happens through supercompensation: your body becomes stronger after recovery, not during the workout itself. Studies show that athletes who incorporate deload weeks every 4-6 weeks perform better than those who constantly push through (De Marco et al., 2024).
The body cannot distinguish between stress from workouts and stress from life. When you are already waking up multiple times a night, running on caffeine, and managing a household, your body is under stress before you even start training. Consistent high cortisol levels from stress and lack of sleep impact muscle recovery and can lead to burnout (Katsuhara et al., 2022).
Sleep is particularly critical. Its role in the recovery process cannot be overstated. Persistent sleep loss impairs cognitive function and significantly increases injury risk (Mason et al., 2023). When you sleep well, your body releases growth hormone that helps repair and build muscle, resets your nervous system, and sharpens your mental focus for your next workout. Nevertheless, when you are skimping on sleep, expect slower recovery, lingering soreness, and feeling “off” when you try to lift heavy.
What Recovery Actually Looks Like
Every time you lift weights or run, you are breaking down muscle tissue. The workout itself does not make you stronger. Recovery does. Your body rebuilds during recovery. However, suppose you are not getting quality recovery because you are overstressed, undersleeping, or skipping rest days. In that case, you’re just breaking yourself down over and over again without giving your body a chance to rebuild.
Major health organizations now recommend at least one to two rest days per week and periodic breaks from intense training to allow for physical and psychological recovery (Buchwald et al., 2025). Rest is not just for athletes; this is for anyone engaging in regular physical activity.
Adequate recovery is not just about lying on the couch (though sometimes that is precisely what you need). It encompasses sleep optimization, proper nutrition and hydration, and mental health support (Mason et al., 2023). Active recovery matters too: walking, yoga, gentle stretching, and mobility work. These practices help your body process the stress you’ve put on it without adding more.
Strategic deload weeks and intentional reductions in training volume or intensity allow for recovery and adaptation. Deload is not a “lazy” week; it’s purposeful rest so you can come back stronger. Research on marathon runners showed that those who incorporated down weeks every 4-6 weeks experienced fewer injuries and better race-day performance (De Marco et al., 2024).
Recognizing When Your Body Needs Rest
Are you experiencing any of these signs?
- Performance decline: Weights feel heavier, runs feel sluggish
- Chronic fatigue: You are not bouncing back between workouts
- Lingering soreness and stiffness: Recovery takes longer than usual
- Lack of motivation: You usually love training, but now dread it
- Exhaustion before you even start your workout
- Workouts feel harder even though nothing has changed
These are not signs of weakness; they are your body communicating that it needs recovery. Sleep and deep rest activate your parasympathetic nervous system, your rest-and-digest mode, which helps muscles relax and recover. When you’re constantly in go-mode, even your mobility work feels less effective.
Rest Is More Than Just Doing Nothing
Proper rest encompasses both physical and mental recovery. It is not just about sleeping enough hours; it’s about creating meaningful pockets of pause throughout your day. Rest might look like:
- Driving in silence after drop-off
- Taking five deep breaths before your workout
- Lying on the floor with legs up the wall for 10 minutes
- Actually sitting still while you drink your morning coffee
None of these takes extra time. They take intention. And when practiced regularly, your body starts to trust that it is safe to recover.
Rest also affects nutrition. When you do not sleep enough, ghrelin (the hunger hormone) increases while leptin (the satiety hormone) decreases. Cravings for sugar and refined carbs spike, and insulin sensitivity drops, making it easier to store fat. You are not broken, you are tired.
Permission to Honor What Your Body Needs
Are you honoring your rest days? Actually honoring them, not just fitting in a “light” workout because you feel guilty?
Are you permitting yourself to slow down mid-workout when your body needs something different? This is not a weakness. This is strategic training that respects where you are and protects your long-term progress.
A deload week does not mean stopping completely. For beginners, it means keeping 2-3 workouts but dropping weight, sets, or volume. For experienced lifters and runners, it means lighter weights, fewer sets, and reduced mileage with easy-effort runs. The key is maintaining movement while significantly decreasing intensity.
The Real Recipe for Sustainable Strength
Rest and recovery strategies help prevent burnout and support sustainable fitness gains not only for athletes but also for all regular exercisers (Buchwald et al., 2025). Rest is not a sign of weakness or lack of commitment. It is a vital part of the adaptation process that enables progress and reduces the risk of injury and illness.
Start where you are. Pick one thing: It may be honoring one rest day this week. It could be going to bed 15 minutes earlier. It could be taking five deep breaths before your workout to calm your nervous system.
There is no start too small. You are starting where you are, and that is meeting you on your terms. That is the recipe for success.
Your body is not failing you, it just needs a different approach. One that includes rest as a non-negotiable part of your fitness plan, not an afterthought.
Because real strength? It is built in the recovery, not just the workout.
References:
1. Buchwald RL, Buchwald J, Lehtonen E, Peltonen JE, Uusitalo ALT. A Comprehensive Analysis of Overtraining Syndrome in Athletes and Recreational Exercisers. Int J Sports Med. 2025 Nov;46(12):898-907. Doi: 10.1055/a-2611-3598. Epub 2025 Jul 8. PMID: 40628368.
2. Mason L, Connolly J, Devenney LE, Lacey K, O’Donovan J, Doherty R. Sleep, Nutrition, and Injury Risk in Adolescent Athletes: A Narrative Review. Nutrients. 2023 Dec 13;15(24):5101. doi: 10.3390/nu15245101. PMID: 38140360; PMCID: PMC10745648.
3. De Marco K, Goods PSR, Baldwin KM, Hiscock DJ, Scott BR. Resistance Training Prescription During Planned Deloading Periods: A Survey of Strength and Conditioning Coaches Across Varying Sporting Codes. J Strength Cond Res. 2024 Dec 1;38(12):2099-2106. doi: 10.1519/JSC.0000000000004932. Epub 2024 Oct 24. PMID: 39446750.
5. Katsuhara S, Yokomoto-Umakoshi M, Umakoshi H, Matsuda Y, Iwahashi N, Kaneko H, Ogata M, Fukumoto T, Terada E, Sakamoto R, Ogawa Y. Impact of Cortisol on Reduction in Muscle Strength and Mass: A Mendelian Randomization Study. J Clin Endocrinol Metab. 2022 Mar 24;107(4):e1477-e1487. doi: 10.1210/clinem/dgab862. PMID: 34850018.
Sustainable Eating: Why It Matters and How to Know Where Your Food Comes From
Have you ever stopped to think about where your food really comes from? In a world of global supply chains and endless food options, it’s easy to forget that every bite we take connects us to farmers, ecosystems and communities across the planet. Sustainable food isn’t just about trendy labels or expensive organic products; it’s about understanding how our choices impact both personal health and the environment. Learning to eat more sustainably can reduce your carbon footprint, support fair labor, and improve your overall well-being.
Why Sustainable Eating Matters
Sustainable food practices help protect our planet and preserve resources for future generations. Food production accounts for roughly one third of global greenhouse gas emissions, making diet one of the most direct ways individuals can influence climate change. Modern agriculture contributes significantly to greenhouse gas emissions, deforestation, and water pollution. Choosing foods that are grown and sourced responsibly helps reduce this impact. Sustainable agriculture focuses on improving soil health, conserving water, and promoting biodiversity—all essential for keeping our food supply secure.
But sustainability isn’t only about the planet. It’s also about people. When you buy from local farmers or companies that prioritize ethical production, you’re supporting fair wages, safe working conditions, and stronger communities. Moreover, sustainable food tends to be fresher and more nutrient-dense since it travels shorter distances from farm to plate.
Additionally, sustainable eating supports your body. Highly processed foods and intensive farming practices often rely on pesticides and additives that can affect health. In contrast, seasonal produce and responsibly sourced proteins provide essential nutrients while minimizing chemical exposure. Research suggests that diets rich in sustainably grown fruits, vegetables, whole grains, and lean proteins are linked to lower rates of chronic diseases such as heart disease and type 2 diabetes. Small changes like swapping imported strawberries for local apples can make a meaningful difference for your body and the planet.
How to Find Out Where Your Food Comes From
Knowing where your food comes from empowers you to make informed, sustainable choices. Start by reading labels carefully. Look for certifications such as USDA Organic, Fair Trade, and Rainforest Alliance, which signal responsible sourcing and environmental care. While no certification is perfect, they provide useful guidance.
Shopping at farmers’ markets or joining a community-supported agriculture (CSA) program is another effective way to connect directly with growers. You can ask how the produce was grown, whether pesticides were used, and even visit the farms yourself. Many grocery stores now offer QR codes or traceability apps that show where products originate and how they were produced.
Restaurants are also becoming more transparent. Don’t hesitate to ask where their fish or meat comes from, many chefs are proud to highlight local suppliers and sustainable producers. The more questions we ask, the more the industry prioritizes transparency. Informed consumers drive change, one conversation at a time.
Everyday Ways to Eat More Sustainably
Sustainable eating doesn’t have to mean overhauling your entire diet. It’s about making thoughtful, realistic adjustments that fit into daily life. Here are some simple steps that make a real impact:
- Choose local and seasonal foods. Seasonal produce is often fresher, tastier, and uses fewer resources to grow and transport. For example, buying sweet corn and tomatoes in summer or apples and squash in fall supports nearby farms and reduces the distance your food travels from field to fork.
- Cut food waste. Plan your meals, store leftovers, and freeze surplus produce. Globally, around one-third of food is wasted each year, reducing waste is one of the easiest ways to live more sustainably.
- Eat more plants. You do not have to go fully plant based, but even a few meat free days per week can significantly reduce your carbon footprint. For simple inspiration, read more on FemmePharma: Vegetarian Meals Made Easy: Add One Meatless Dish to Your Week
- Support responsible brands. Look for companies investing in regenerative agriculture, ethical sourcing, and recyclable packaging.
- Reduce packaging. Bring reusable bags and containers when shopping. Small habits like these reduce single-use plastic waste.
Moreover, eating sustainably doesn’t mean giving up convenience or enjoyment. It’s about balance. Swapping imported avocados for local berries or buying from nearby dairy farms can cut emissions without sacrificing variety. Every small step matters and consistency creates lasting change.
The Bigger Picture: Small Changes, Big Impact
Our food choices are powerful. Imagine the collective effect if millions of people chose sustainable food even a few times a week. We’d see fewer emissions, less food waste, and stronger local economies. Sustainable eating also promotes food security, ensuring future generations can enjoy nutritious, affordable food.
Each meal is an opportunity to make a difference for your health and the planet. Start small: learn where your groceries come from, support local growers, or experiment with seasonal recipes. Sustainable eating is less about perfection and more about progress. When we make conscious food choices, we nourish ourselves and protect the earth at the same time.
Dating from a place of self love
The world of adult dating—whether you’re in your 30s, 40s, or beyond—can feel intimidating. We know from experience, too! The truth is, relationships are complex at any point in our lives.
Understanding our boundaries, needs, and wants goes a long way towards setting us on the right path towards finding a special someone (or someones).
Personal agency—a confidence in knowing and advocating for your health—is a powerful quality. Sexual and relational health is fundamental to your vitality! We know a woman who prioritizes their well-being is the ultimate partner—to themselves and their lover(s).
When you date from a place of self-worth, you actively filter. And that’s a good thing!
Let’s take a deeper dive.
1. The Myth of “Inconvenience”
One hurdle in adult dating is the fear of being called “too complicated,” aka “bringing too much to the table.” Whether you’re experiencing chronic stress, dealing with hormonal changes, or managing multiple relationships in your life, you might want to hide these realities so you don’t get rejected.
Remember: A partner that doesn’t make you feel good about you, exactly where you are, is not the one for you.
Your health challenges should exist openly in your relationship—they are physiological data points that require care. When you approach health proactively, like prioritizing sleep to manage cortisol levels, and then voice your needs to your partner—you are expressing from a place of self-respect.
Managing your health well is an important step in establishing relational boundaries. A partner who views your clarity as a sign of strength is showing up, too.
2. Clarity, Not Compromise
As we gain life experience, we become clearer about what we need and can give in a relationship. Dating with agency means defining and practicing your non-negotiable boundaries from Day One.
For example: If you need decompression time after work, communicate this early. Don’t hide your needs! Use them as a guide towards finding compatibility.
Ask yourself, does this person take responsibility for their feelings? Can they apologize, admit fault, and discuss complex feelings without defensiveness? Emotional maturity is a non-negotiable for stable partnership. You are vetting for a secure partner, not a human project that needs fixing.
P.S. The emotional work of being clear upfront is an investment in your mental health and the partnership…and doing it potentially mitigates painful experiences.
3. Prioritize Comfort!
Sharing quality time, building empathetic communication, and being comfortable together are all examples of intimacy goals. Dating with agency looks like each partner going back to their shared expressed goals to check on themselves and each other. Ask: How am I contributing (or not) to growing these experiences?
Remember that physical challenges are inevitable as we age! Building a joyful, safe, and comfortable core dynamic will support your union when the going gets tough.
If you are managing physical barriers, like pain related to tissue changes (as in Genitourinary Syndrome of Menopause), communicate your needs for lubrication or specific sex angles. Finding the recipe for your comfort should be solved jointly!
When you state “I need to take the lead,” or “I need this specific moisturizer to feel good,” you are setting a boundary. This is your sexual self-efficacy at work—the belief in your ability to experience and guide pleasure. Asserting agency in an intimacy dynamic helps minimize anxiety and maximize pleasure.
4. Your Life, Our Lives
Dating healthily in your 30s and beyond means embracing the wisdom you’ve accumulated. You’ve lived—and now you can use your experience to benefit you and your partner(s). Share your emotional depth, achievements, and resilience in this big ol’ game called life.
By prioritizing your health, seeking scientific clarity, and choosing partners who celebrate your boundaries, you’re setting up a solid model for your next relationship. Date and create a reflection of you—the intentional woman you are. And, finally, remember this: The only prerequisite for dating is that you date when you are ready.
Go! And let us know how it’s going in the comments or email us at miavita@femmepharma.com.
Check out this episode of the Love, Mia Vita podcast entitled “Dating 2.0 and the Hereafter” all about dating with eyes wide open. In it, Gerianne DiPiano and Dr. Juliana Hauser delve into the complexities of modern dating, particularly for women navigating relationships in midlife. They discuss the importance of understanding one’s agency, setting boundaries, and the significance of self-discovery in the dating process. The conversation also touches on the challenges of breakups, the role of sex and sexuality in new relationships, and practical tips for dating in today’s world.