How To Recognize And Treat Colorectal Cancer In Women 

GLP-1 medications have gained popularity as effective treatments for weight management. Because these medications impact digestion and appetite, food choices are crucial for success. Understanding what to eat and what to avoid while taking GLP-1 medication can help enhance benefits and minimize side effects. 

Understanding GLP-1 Medications and Their Impact on Digestion  

Glucagon-like peptide-1 (GLP-1) receptor agonists, such as semaglutide (Wegovy) and liraglutide (Saxenda), work by mimicking a natural hormone that regulates blood sugar levels, slows digestion, and signals fullness to the brain, helping to control appetite and promote weight loss. This results in reduced appetite, longer satiety, and, for some, mild to moderate gastrointestinal symptoms, including nausea, diarrhea, and constipation. Because of these effects, choosing the right foods is essential for supporting digestion and maximizing the benefits of GLP-1 medications. 

Best Foods to Eat While Taking GLP-1 Medication 

A balanced diet may help mitigate side effects while supporting overall health. Research suggests that high-protein and fibre-rich diets may help counteract gastrointestinal discomfort and support metabolic function while taking GLP-1 medications. Additionally, hydration and healthy fats contribute to maintaining digestion and nutrient absorption, reducing nausea and bloating associated with these drugs. The following foods are particularly beneficial: 

1. Lean Proteins : Protein supports muscle mass and satiety, helping prevent excessive muscle loss during weight loss. 

•  Poultry 
• Fish (salmon, cod, tuna) 
• Eggs 
• Tofu and tempeh 
• Greek yogurt 

2. Fibre-Rich Foods : Fibre aids digestion and promotes gut health, helping reduce nausea and support sustained energy levels. 

•  Oats and quinoa 
• Leafy greens (spinach, kale, arugula) 
• Beans and lentils 
• Berries (blueberries, raspberries, blackberries) 
• Chia and flaxseeds 

3. Healthy Fats : Moderate healthy fats can promote satiety and support heart health. 

• Avocados 

• Nuts (almonds, walnuts) 

• Seeds (pumpkin, sunflower) 

• Olive oil and flaxseed oil 

• Fatty fish (salmon, sardines) 

4. Hydration and Water-Rich Foods : Since GLP-1 medications slow digestion, drinking plenty of water is essential to prevent constipation and discomfort. Hydrating foods can also help maintain fluid balance. 

• Water (aim for at least 8 glasses a day) 

• Herbal teas 

• Cucumber and celery 

• Watermelon 

• Bone broth 

• Coconut water 

Foods to Avoid While on GLP-1 Medication 

Some foods can exacerbate side effects such as nausea, bloating, or digestive discomfort. It’s best to limit or avoid: 

1. Highly Processed and Sugary Foods : These can lead to blood sugar spikes and increase the risk of gastrointestinal upset. 

• Sugary drinks and sodas 

• Candy and pastries 

• White bread and refined grains 

• Ultra-processed snacks (crisps, fast food) 

2. Highly Processed and Sugary Foods : These foods are harder to digest and can worsen nausea. 

• Fried chicken 

• French fries 

• Fast food burgers 

• Heavy cream-based sauces 

3. Carbonated and Alcoholic Beverages : These can cause bloating and discomfort due to delayed gastric emptying. 

• Soda 

• Beer 

• Sparkling water (for some individuals) 

• Alcohol (as it may interfere with medication efficacy) 

4. Large Portions and Overeating 

Even healthy foods in excessive amounts can cause discomfort due to the slower digestion process. Eating smaller, balanced meals throughout the day is recommended. 

Why Choosing the Right Foods Matters 

Since GLP-1 medications alter digestion and appetite, maintaining a nutrient-dense diet is crucial for preventing deficiencies and supporting long-term health. This is something you need to consider, as prioritizing protein, fibre, and healthy fats helps sustain energy levels and muscle mass, while avoiding processed foods minimizes digestive issues. Proper food choices also play a role in maximizing the medication’s effectiveness, ensuring sustainable weight management and improved metabolic health. 

Research-Based Practical Tips for Eating on a GLP-1 Regimen 

• Eat slowly and mindfully to prevent discomfort and nausea. 

• Only eat when truly hungry to avoid overeating. 

• Monitor portion sizes to accommodate slower gastric emptying and opt for smaller, balanced meals. 

• Avoid distractions while eating and focus on savoring your food to aid digestion. 

• Increase meal frequency with smaller meals rather than large portions. 

• Avoid lying down immediately after eating to prevent digestive discomfort. 

• Avoid using straws, as they can introduce excess air into the stomach and cause bloating. 

• Avoid being too active after meals, allowing time for digestion. 

• Ensure meals are not too close to bedtime to support better digestion. 

• Keep a food journal to track which foods work best for your digestion and energy levels. 

• Get fresh air and engage in light exercise to support overall well-being and digestion. 

• glpConsult a dietitian or healthcare provider to personalize your dietary plan. 

How Certain Foods Can Enhance GLP-1 Secretion 

Research indicates that specific foods can naturally enhance GLP-1 secretion, supporting appetite regulation and digestion. Healthy fats and fiber-rich foods play a key role in optimizing the body’s GLP-1 response. 

A study in Nutrition and Metabolism found that olive oil and avocados significantly boost GLP-1 secretion, promoting satiety and improved glucose metabolism. Additionally, high-fibre foods like whole grains and legumes have been shown to elevate GLP-1 levels, aiding digestion and blood sugar regulation. 

GLP-1 medications are powerful tools for weight management and metabolic health, but their effectiveness depends largely on dietary and lifestyle choices. Focusing on whole, nutrient-dense foods while maintaining an active lifestyle and managing stress can help maximize benefits and minimize side effects. As these medications are still relatively new, further research is needed to refine dietary and lifestyle recommendations, but current evidence highlights the importance of a balanced, mindful approach to overall well-being. Making informed food choices while taking GLP-1 medication ensures a smoother experience and supports long-term health. 

This blog is the first of a two-part series where we explore what DEI is and how it affects women, and specifically women’s healthcare. As always, we want to equip our readers with knowledge about how to navigate caring for our bodies today, tomorrow, and always.  

At FemmePharma, we focus on studying the woman’s life cycle, so let’s take a look at some of the contemporary history in/ex/cluding women in key discussions of health. As we discussed recently, health is made up of different elements. How are we functioning across our individual, social, emotional, mental, cerebral, physical, and sexual spheres of life? As women, for us to receive adequate—appropriate—support for our journeys relies on data that speaks to the expanse of experiences possible in a woman’s body.  

What Exactly Is DEI? 

The term, DEI, short for Diversity, Equity, and Inclusion, refers to a framework—a way of thinking, doing, and being that supports initiatives, which prioritize a respect for our human reality. As humans, we inhabit a range of backgrounds, experiences, and cultures, based on our individual and collective histories and presents. When we look at how our unique experiences become part of society’s consciousness, recognizing everyone’s experiences is critical. In other words: to be a functioning whole, we have to be super aware, and respectful of each other’s (many) parts. The DEI concept itself came out of the many social movements of the 1950s and 1960s in the United States. This put a spotlight on the unfair treatment of minoritized people.  

One way to think of DEI practices is as a litmus test that keeps us in line with the realities of our sisters and brothers. Empathy is paramount to creating social policies that can represent​, protect​, and teach ​us all.  

Show Me The Data 

Until 1993, women were excluded from clinical trials in the U.S.​ This came from attitudes in the male-dominant 1970s medical field—primarily, that men were the ‘normal’ study population and women’s hormonal makeup made us more complex [than men] to evaluate. Yet, clinical trials, or interventional studies, are key parts of the diagnostic process. In these trials or studies, “participants are assigned to groups that receive one or more intervention/treatment (or no intervention) so that researchers can evaluate the effects of the interventions on biomedical or health-related outcomes​.” The NIH Revitalization A​ct of 1993 ​directed ​its body, the NIH ​[National Institutes of Health], to establish guidelines including women and minorities in​ the processes of clinical research.​ Simply put, until the early 1990s, the data used to base health care diagnoses and treatments d​rew from men’s, not women’s​, bodies​ and experiences. 

A major case study

In the 1950s and 1960s, known as the thalidomide tragedy​, showed just that. A drug prescribed to treat pregnant women for symptoms of morning sickness resulted in limb birth defects for their babies. It highlights that to prescribe correct treatments, doctors and scientists must use data of those who are affected by the health problem to determine the remedy. Ironically, the result of the thalidomide treatments led the FDA (Food and Drug Administration) in 1977 to ban pregnant women, alongside single women, women using contraception, and women whose husbands were vasectomized, from participating in clinical trials. It was a slow process, but we got there—in the 1980s, the NIH introduced policies recommending women’s inclusion in research studies, and Dr. Bernadine Healy, the first woman NIH director, in 1991 created the Women’s Health Initiative to study postmenopausal women.  

And, so: clinical trial testing inclusive of all genders—and, other classifications, too, like ethnicity, ​race, sexual orientation, ​and socioeconomic status—are critical for supporting the knowledge and health of our human collective, in our innate diversity.  

What Does DEI Look Like, In Medicine? 

DEI practices are traditionally found cross-sector, from corporations to educational institutions, not only within the medical field. Remember, in the context of medicine, the goal of incorporating women into clinical trials—an example of a DEI practice—is to benefit the whole. The praxis of DEI is based on the idea that the more we know about and support everyone, the more widely “supportable” our society is, and therefore also, the more likely we are to be more productive and content, individually and together. At corporations, you might see DEI programming offered for employees, and in higher education, present in how students share and shape campus culture. 

As related to healthcare, aside from clinical trials, another example of DEI in motion is for medical practices in the U.S. to offer diverse language services. This benefits patients who may not speak English as their primary language and so can still access accurate information about their health and receive the same level of care, in their primary language. Another common area of DEI practice across industries is hiring. As Jayson Johnson, Head of Diversity and Inclusion, Business Partnering, and Learning and Development, at Genentech says, “Diversity in the scientific and medical workforce can save lives.” Research shows when medical teams reflect the diversity of their patients, patients have increased access to care, and better health outcomes are reported for people of color and historically underserved populations. 

More Recommendations

To keep DEI in mind for health care practices include, first and foremost, keeping an eye on the data. Examine your candidates’ hiring data—are you attracting workers who represent the communities you are serving? Job descriptions using gender-neutral language that emphasize DEI as an important company value, while offering accommodation for candidates who need additional support during the hiring process, shows you walk the talk. Training is available, such as unconscious bias training and cultural competency training, which can support medical staff in better serving patients. It also functions as collective professional development, underscoring a medical practice’s values of keeping diversity, equity, and inclusion at the forefront when providing medical care.  

Caring For Each Other  

Structures like DEI can make a significant impact on how we move in the world, both in terms of how we understand the expansiveness of our humanness and also in how we work with, teach, learn from, and serve others. In two weeks, we will release Part II in this series, which will specifically talk about how women can navigate taking care of our health and each other right now. Let us know in the comments if you have anything you would like to see us cover about DEI, women, and health care. And, check out the rest of our blog, in the meantime! 

“Volunteering is at the very core of being a human.  No one has made it through life without someone else’s help.” – Heather French Henry 

Have you considered volunteering for a group, cause, or project? Maybe there’s an upcoming local event that requires help with anything from fundraising to scheduling speakers to cleaning up after everyone else leaves. If you’ve ever willingly assisted or provided a service without pay, you’ve been a volunteer. If so, you’re probably aware of the constant need. And there are also personal benefits of volunteering that may surprise you! 

Volunteering makes the world go round 

Donating time and expertise can boost the outcomes for organizations and communities. With their limited budgets, nonprofits and local groups can’t fulfill missions or meet goals without generous assistance from unpaid volunteers. The financial impact of volunteers is huge—about $167.2 billion in 2023, or $33.50 an hour. This allows these groups to spend their funds directly on achieving their mission and expanding their services…thanks to you. 

What organizations rely on volunteers? 

• Schools and educational programs 

• Hospitals and Hotlines 

• Food banks 

• Shelters of all types 

• Animal rescue and care 

• Civic organizations 

• Faith-based institutions 

• Sports and hobby clubs 

Who is most likely to volunteer? 

• Women of all ages 

• Gen X (1965-1980) in formal volunteering 

• Baby Boomers (1946-1964) in informal volunteering 

• People with higher education, both formally and informally 

• Parents of school-age children 

• Veterans 

Improving mind and body With Acts of Kindness

Researchers have long demonstrated the striking correlation between acts of kindness and well-being. Your altruistic efforts can result in a healthier and happier you.  

Compared to non-volunteers, people who volunteer may experience: 

Mental benefits 

1. Less depression and anxiety 

2. Reduced loneliness 

3. More life satisfaction 

4. Greater sense of pride and purpose 

5. Increased self-confidence 

6. Better connection with others 

7. Stronger social networks 

Physical benefits 

1. More exercise and movement 

2. Reduced abdominal fat 

3. Lower blood glucose level 

4. Improved cholesterol numbers 

5. Better cognitive function 

6. Decreased blood pressure 

7. Boosted immune system  

Formal and Informal: Both are important 

Formal: When you provide help through an established foundation or organization, such as tutoring students, canvassing for a cause, or planting trees with a conservation group, you’re doing formal volunteering. Perhaps you may be invited to serve as a board member or officer for a local nonprofit organization. These opportunities show measurable results that can ensure that essential goals are met. Training is provided. 

More than 28% of Americans (about 76 million) formally volunteered between September 2022-2023. In the span of those two years, the rate increased more than 22%, showing that after the pandemic, people have been eager to contribute to the common good. 

Informal: When you assist family, friends, or neighbors with tasks, such as running errands, babysitting, or lending tools, you’re doing valuable informal volunteering. Even small gestures, like shoveling a sidewalk or picking up roadside trash benefits yourself and others. You may not think of this as an act of kindness, but you’re contributing to a better community. 

More than 54% of Americans (about 138 million) provided informal volunteering between September 2022-2023. This number is 3% higher than previous surveys. Communities prosper when individuals care for and about their neighbors. 

Where to find opportunities 

If you’re not sure where to start, try Idealist (formerly VolunteerMatch) which matches your interests with local organizations. Idealist lists the opportunities within your region, as well as remote/at-home ways to help, such as a volunteer crisis counselor. 

Want to focus on girls and women to promote equality and fairness? This link from AARP will give you a wide range of opportunities that may inspire you. Females in every situation need assistance from you. 

For those with professional expertise, reach out to local groups or professional association to offer your skills as a mentor or an unpaid worker. Volunteer to give talks at schools, civic events, or conferences.  

If you have experience in medicine, public health, safety, logistics, or similar areas, the Medical Reserve Corps may be a good fit for volunteering. The Department of Health and Human Services prepares volunteers across the country to provide assistance during emergencies and other community-based services. 

“Volunteering is an act of heroism on a grand scale. And it matters profoundly. It does more than help people beat the odds; it changes the odds.” -William J. Clinton 

Sources: 

Burger E. 40 Volunteer Statistics That Will Blow Your Mind, VolunteerHub.com, 9 November 2021. Accessed online 14 January 2025. 

Lawton R, Gramatki J, Watt W, Fujiwara D, Does Volunteering Make Us Happier, or Are Happier People More Likely to Volunteer? Addressing the Problem of Reverse Causality When Estimating the Wellbeing Impacts of Volunteering. Journal of Happiness Studies, 17 March 2020. Accessed online 16 January 2025. 

Merschel M. Help others, help yourself? Why volunteering can be good for you. American Heart Association, 14 April 2023. Accessed online 16 January 2025. 

Solan M, Happy Days: Research links increased happiness with greater health. But can you “make” yourself a happier person? Harvard Health Publishing, 1 December 2024. Accessed online 17 January 2025. 

Timmes M, The Value Of Professional Volunteerism, Forbes, 25 March 2024. Accessed online  
18 January 2025. 

USAFacts, How many Americans volunteer? Updated 12 December 2024. Accessed online 17 January 2025. 

Volunteering and Civic Life in America Research Survey, 2022-2023. AmeriCorps and U.S. Census Bureau, Press Release 19 November 2024. Accessed online 14 January 2025. 

Volunteering and its Surprising Benefits. HelpGuide.org, Los Angeles, CA. Last updated/reviewed 14 August 2024. Accessed online 16 January 2025.