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.
Are Fitness Communities The New Trend?
The rise of fitness communities.
Fitness communities have become a growing trend, bringing together individuals, online or in person, who share an interest in movement, strength, and health. Instead of following highly individualized routines, people are seeking a shared experience. They want accountability, a connection, and most importantly, to feel like they belong to something bigger than themselves (Clejan et al., 2022).
This new wave is about a significant shift from solo workouts and programs to something more sustainable and progressive: community workouts and programs.
What Is a Fitness Community and How Are They Formed?
A fitness community is a group of people with common goals joining together to complete a fitness routine. It could be a group of moms supporting each other in regaining their strength postpartum, or a group of midlife women encouraging each other in their fitness journey. These groups often form around a common interest or goal, like training for a marathon, navigating postpartum recovery, or gaining strength during perimenopause.
Communities can be created in various ways: through a gym or studio, an online platform, or a private group on social media. Regardless of where they’re hosted, most fitness communities have three key things in common:
- A shared goal (like building postpartum strength, running a race, or staying strong through midlife);
- A shared identity (moms, midlife women, beginner lifters); and
- Shared values such as inclusivity, body neutrality, showing up imperfectly, and progress over perfection are the foundation of many fitness communities. These values create an inclusive and supportive environment where everyone’s journey is respected and celebrated.
These are not just workout groups but intentional spaces where people connect through more than reps and routines (Golaszewski et al., 2022).
Why Fitness Communities Work
Being part of a fitness community allows individuals to build meaningful connections. It helps to reduce the loneliness that often comes with starting, restarting, or trying to maintain a fitness routine, especially when balancing other life demands.
It also helps with consistency. When you know someone is expecting you to show up or someone is rooting for you, it becomes easier to follow through, even on the hard days. That kind of support and accountability creates a space where people can ask questions, get feedback, vent, and celebrate wins.
There is also a significant mental shift when you are part of a community. The intimidation that often comes with starting something new begins to fade when you see others navigating it with you (Whiteman-Sandland et al., 2018). You feel less alone and more encouraged. Motivation is boosted by friendly challenges, seeing others stay committed, or knowing you’re not the only one making the effort.
Fitness communities also play a crucial role in supporting personal growth. They create space for mindset shifts, confidence building, and long-term mental resilience, not just physical gains. This empowerment is a key aspect of their appeal (Golaszewski et al., 2022; Whiteman-Sandland et al., 2018).
The Bigger Picture
While this may seem like another fitness trend, it reflects something bigger. Culturally, we are moving away from perfection and toward belonging. Fitness communities highlight progress over aesthetics. People in these groups focus on feeling stronger and more capable in their everyday lives (Clejan et al., 2022).
You can see this shift in the way programs are being delivered:
- Fitness apps now include messaging features to foster connection
- Studios are introducing group boards and shared events.
- Coaches build programs around shared values and identity, not just sets and reps.
The future of fitness isn’t just about working harder. It’s about being part of something that supports you while you grow mentally, emotionally, and physically.
Where to Find (or Start) a Fitness Community
If you want to join a fitness community, you don’t have to look far. There are more options now than ever:
- Gyms and studios often host group classes or small training groups that foster connection beyond the workout. Some even have member boards or challenges to bring people together.
- Online platforms like fitness apps or coaching programs often include community features like group chats, message boards, or coaching circles, so you’re not training in isolation.
- Social media can be a great place to connect with like-minded individuals. Facebook groups, local meetups, and Instagram communities built around shared goals or identities can offer support and encouragement.
And if you don’t see the kind of community you are looking for? You can start your own. If that’s your choice, start small. Gather a few friends or clients who are working toward similar goals. Choose a space to connect—maybe a group text thread, a private Facebook group, or a recurring Zoom meetup. Set a common focus, whether walking three times a week, strength training, or just sharing how workouts are going. The key is consistency, mutual support, and space for honest conversations, not perfection. Fitness does not have to be lonely, rigid, or performance-based. A strong community can change how we feel about movement, motivation, and ourselves, and that is a trend worth following.
References
1. Clejan I, Congleton CD, Lerch BA. The emergence of group fitness. Evolution. 2022 Aug;76(8):1689-1705. doi: 10.1111/evo.14549. Epub 2022 Jul 15. PMID: 35767747.
2. Whiteman-Sandland J, Hawkins J, Clayton D. The role of social capital and community belongingness for exercise adherence: An exploratory study of the CrossFit gym model. J Health Psychol. 2018 Oct;23(12):1545-1556. doi: 10.1177/1359105316664132. Epub 2016 Aug 23. PMID: 27553606.
3. Golaszewski NM, LaCroix AZ, Hooker SP, Bartholomew JB. Group exercise membership is associated with forms of social support, exercise identity, and amount of physical activity. Int J Sport Exerc Psychol. 2022;20(2):630-643. doi: 10.1080/1612197x.2021.1891121. Epub 2021 Mar 1. PMID: 35494549; PMCID: PMC9053316.
How to Eat Healthy Meals on a Budget Despite Rising Food Costs
In today’s economy, maintaining a nutritious diet can feel like an uphill battle. With grocery prices climbing and household budgets tightening, many people are left wondering if affordable nutrition is even possible. The good news? You can absolutely enjoy healthy meals on a budget it just takes a bit of planning and a few smart strategies.
Why Healthy Eating Is Becoming More Expensive
Grocery prices have risen sharply in recent years, and staples like eggs, fresh produce, and dairy are noticeably more expensive. Add in the cost of organic items or high-quality protein, and it’s easy to see why many families are finding it harder to stick to a nutritious diet.
At the same time, ultra-processed foods often remain cheaper and are more visible and readily available in stores. This makes them a tempting option for those trying to save money. However, these convenience foods typically come with a hidden cost, they’re often low in nutrients and high in sugar, salt, and unhealthy fats. In the long run, poor dietary habits can lead to chronic health issues that are far more expensive than the grocery bill.
The Health Impact of Skimping on Nutrition
When people can’t afford fresh vegetables, lean proteins, or whole grains, they often rely on ultra-processed alternatives that are low in nutrients and high in sugar, salt, and unhealthy fats. Over time, this can increase the risk of chronic diseases such as type 2 diabetes, heart disease, and obesity. Nutrient deficiencies are also more likely, which can impact energy, concentration, and immune function. This creates a cycle where individuals may struggle with their wellbeing — all because of limited access to affordable nutrition.
Smart Strategies for Healthy Meals on a Budget
The good news is that eating well doesn’t have to mean spending a fortune. With a few simple tweaks, you can prepare healthy meals on a budget and nourish your body without compromising on taste or quality.
1. Plan Your Meals: Start with a weekly meal plan based on what’s in season and what’s on sale. Use ingredients across multiple dishes to reduce waste and stretch your grocery budget further.
2. Buy Frozen and Canned Foods: Frozen vegetables and fruits can be just as nutritious as fresh, often more affordable, and have a longer shelf life. Choose canned beans and tomatoes without added salt or sugar to boost your pantry staples.
3. Cook in Batches: Preparing meals in bulk can save time and money. Think of soups, stews, curries, and casseroles that use inexpensive ingredients like lentils, beans, and rice.
4. Choose Budget-Friendly Protein Sources: Animal protein can be expensive, but there are affordable and nutritious alternatives. Staples like beans, lentils, tofu, cottage cheese, ground chicken, and canned fish such as sardines, mackerel, or salmon offer excellent protein without a hefty price tag. These options can help you meet your nutritional needs while keeping grocery costs down.
5. Waste Less: According to the USDA, the average American household throws away over $1,500 worth of food each year. Use what you have before buying more, freeze leftovers, and store produce properly to extend freshness.
My Expert Tips for Affordable Nutrition
As a nutritional therapist, I work with clients every day who feel overwhelmed by the rising cost of healthy food. Here are a few additional tips that really make a difference :
- Create a “core list” of budget-friendly, balanced meals your family enjoys — like lentil and vegetable soup, tuna and sweetcorn, potatoes, black bean tacos, wholegrain pasta with tomato and red lentil sauce, or sardines on wholegrain toast. Rotate these regularly to save money and reduce decision fatigue.
- Stretch Your Protein: Protein can be pricey, so make it go further. Add lentils to ground beef, mix tuna with chickpeas, or use shredded chicken in veggie-packed stir-fries. You’ll still get the benefits without using as much.
- Shop smart: Stick to the perimeter of the store where the whole foods are and avoid the temptation of ultra-processed snacks and convenience meals.
- Use herbs and spices to elevate simple meals. A pinch of turmeric, garlic, or cumin can turn humble ingredients into something flavorful and satisfying. You can use dried or frozen herbs — or even grow your own on a windowsill to save money and reduce waste.
- Get savvy with supermarket apps: Many offer digital coupons, loyalty rewards, and advance notice of sales.
- Consider community resources: Farmer’s markets, food co-ops, and even local gardening initiatives can offer access to lower-cost, high-quality produce.
Affordable nutrition is possible when we get creative, stay informed, and make small adjustments to how we shop, cook, and eat. While healthy eating might seem harder to access due to rising food costs, it’s not out of reach. By embracing strategies for healthy meals on a budget, making the most of pantry staples, and prioritizing planning, we can continue to nourish ourselves and our families without overspending. With a little guidance and consistency, affordable nutrition becomes a lifestyle — not a luxury.
5 Facts about Holistic Health
Holistic health is the practice of examining and addressing all parts of a person’s life: physical, mental, emotional, social, and spiritual. Each component is interconnected to the others and each must be considered to understand and treat the whole person.
Integrative healthcare merges holistic and Western (“conventional”) medical treatment. Integrative medicine became popular in the 1980s-1990s, as people became interested in adding alternative methods to conventional medicine. The result: A focus on individual preferences and a unique combination of systems that promote the best outcome.
Today we’re fortunate to be able to choose among a variety of holistic, integrative, and conventional options (called “Traditional, Complementary, and Integrative Medicine” [TCIM] by the World Health Organization.) In a survey by the National Center for Complementary and Integrative Health, nearly 40% of Americans use some type of holistic or complementary health approach.
Facts about Holistic Health
There can be confusion around holistic health. Sometimes it’s misinterpreted to mean any method that’s not part of conventional medical practice, including unproven—and unsafe–trends. People can become skeptical and dismiss any deviation from their routine health care as “quackery.” Also, Americans are more familiar with a system that treats symptoms with prescription medications, rather than alternative methods that can provide comprehensive and long-lasting benefits.
- Holistic health practices are ancient—and modern. Ayurveda (from India), Egyptian, and Traditional Chinese medicine go back up to 5,000 years. These ancient health practices relied on plants for treating illness and specific techniques for keeping the mind, body, and spirit in balance. Many botanicals are still in wide use: ashwagandha, basil, ginger, ginseng, licorice root, mint, and turmeric are found on the shelves at your local pharmacy. Other components of holistic health that continue to thrive today include acupuncture, dietary changes, exercise, massage, meditation, Tai Chi, and yoga.
- Holistic health is worldwide. Although India and China are usually cited as the oldest sources of holistic health, every indigenous population around the world has had someone able to treat others with herbal medicine and cultural practices.
Today over 50% of people in developed nations use some combination of TCIM and conventional medicine. Among developing countries, up to 80% depend on TCIM.
- Holistic health has proven benefits. Long before modern scientists could identify the medicinal chemistry of plants, ancient practitioners were familiar with how botanicals (roots, bark, leaves, flowers, fruits and seeds) could treat specific ailments. At least 40% of drugs in Western medicine are derived from plants that have been used for centuries. Holistic practices such as yoga and Tai Chi promote mindfulness while improving balance, flexibility, stamina, and strength, as well as reducing pain and inflammation. Meditation increases mindfulness while decreasing stress and anxiety.
Other Facts about Holistic Health
- Holistic health pairs well with Western medicine. Contemporary practitioners understand that holistic practices support conventional treatments. For example, a patient receiving chemotherapy may also choose acupuncture for pain management and guided imagery to promote relaxation. Modern holistic health has expanded to tackle issues such as sleep habits, weight management, and the gut microbiomebiodome. With wearable technology and mobile apps, patients can share data with their providers to develop individualized care plans.
- Holistic health encourages active participation. To achieve your best holistic health, you have to do more than take medications to treat symptoms. Prevention is key, so paying attention to life balance can avoid unhealthy complications.
Are you exercising regularly? How’s your fast-food intake? Do you make time for family and friends? What’s your strategy for dealing with stress? Would a new holistic health practice be beneficial? What needs to change?
Types of holistic health practice
- Acupuncture: Hair-thin needles are inserted into specific points on the body to reduce pain, balance energy flow, and stimulate natural healing.
- Body manipulation: Movement of the body to improve function, restore balance, and promote healing. Includes chiropractic, massage, reflexology, Tai Chi, and yoga.
- Guided imagery: A relaxation technique using all the senses to create a calming scene and immersive experience.
- Herbal medicine: Using plant-based products to treat symptoms or diseases and maintain health. Also called botanical medicine or phytomedicine.
- Meditation: A pillar of holistic health, involving focused attention and eliminating distractions. Promotes physical and mental well-being.
- Nutrition: Mindful eating that recognizes the mind-body connection, as well as a lifestyle supporting the environment.
- Reiki: Japanese therapy using light massage or hovering hands to restore natural flow of energy and correct imbalances.
Femme Pharma can help
Femme Pharma supports a holistic approach to women’s health. Our products are natural and developed with evidence-based scientific research. We create safe solutions that encourage women to achieve life balance that includes healthy intimacy and an overall sense of well-being.
When you choose our Mia Vita products, you’re receiving products made without hormones, and physician-endorsed approaches to health. Every product is manufactured in the United States following Good Manufacturing Practices.
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Cleveland Clinic. What Is Ayurveda and Does It Work? 10 June 2022. Accessed online 17 April 2025.
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