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.
Boost Your Fitness Motivation: Tips to Keep You Moving
Staying committed to a fitness routine can be challenging, especially for women who juggle young children, school-aged kids, careers, and the chaos of everyday life. When progress slows, life becomes demanding, or workouts feel stale, motivation often dips. Sustaining momentum requires more than just grit; it is essential to understand how motivation works and how to respond when it wanes.
While motivation can be high at the start of a new goal, maintaining that momentum over time requires more than just willpower. This article explores strategies for staying engaged with a fitness routine, even during periods of setbacks or low motivation. Drawing on behavioral science and exercise psychology, we outline evidence-based approaches to help individuals focus on and achieve their goals.
Recognizing Fitness FMotivation Barriers
Understanding the most common reasons for falling out of fitness routines, such as lack of motivation due to boredom, can empower you to make informed decisions. Recent findings by Dregney et al. (2025) support the idea that individuals who engage in a broader range of physical activities are more likely to sustain participation compared to those following a repetitive exercise plan. A broader range exercise plan may look like, strength training, walking with friends, a spin class, yoga/ pilates class. This allows for social interactions as well as a diverse plan to keep the momentum going.
Setbacks such as illness, injury, or competing demands inevitably disrupt fitness routines. Researchers have found that practice in self-compassion and adaptive goal-setting helps individuals respond effectively to these interruptions (Dregney et al. 2025). Specifically, participants who treated lapses with kindness and reoriented goals accordingly were significantly more likely to recover healthy habits rather than abandoning their plans entirely. This adaptive approach by being willing to scale back temporarily instead of stopping altogether leads to stronger long-term outcomes.
Shift Focus From Outcomes to Behaviors
When fitness goals align deeply with your values, such as being energized for your children, showing up fully at work, or maintaining health through life’s changes, motivation becomes more sustainable. A 2024 review published in Behaviour Change Technologies emphasizes that when goals are internalized and aligned with one’s self-identity and intrinsic values, motivation for physical activity is sustained in the long term and is less vulnerable to dwindling effort (Alberts et al., 2024). Rather than establishing vague or externally-imposed targets, those who have goals grounded in personal meaning more effectively maintain consistency, especially during demanding seasons.
Goals like “I want to lose 15 pounds” or “I want to feel like myself again” provide direction but are often outcome-based and depend on variables outside of your immediate control. In contrast, behavior-based goals focus on specific, actionable steps entirely within your control.
These might include:
– Strength training twice per week
– Walking for 20 minutes after lunch
– Completing a mobility routine before bed
Behavioral goals help maintain consistency, especially when motivation fluctuates.
Introduce Variety and Enjoyment
While this may seem like another fitness trend, it reflects something bigger. Culturally, we are moving away from perfection and toEnjoyment is one of the strongest predictors of long-term adherence to exercise. Research from the University of Florida found that adults who varied their workouts were more likely to stick with them compared to those who followed a fixed routine (Sylvester et al., 2016). Rotating through different modalities, such as walking, resistance training, swimming, or dance, can help maintain engagement and prevent plateaus.
Additionally, pairing physical activity with something enjoyable a concept known as “temptation bundling” can enhance consistency. For instance, listening to a favorite podcast while walking or watching a show during a treadmill session can help sustain interest.
Build Accountability and Support
Research shows that individuals involved in group-based exercise not only experience increased physical activity levels but also develop a stronger ‘exercise identity’. This term refers to the extent to which exercise is a part of your self-concept. A strong exercise identity can reinforce consistency and make it more likely that you’ll stick to your fitness routine. Whether it be a coach, workout buddy, or online group, having someone to check in with can increase both commitment and enjoyment.
Tracking progress can also reinforce effort; however, it is important to use metrics as feedback rather than judgment. Monitoring how a single session fits into the overall week or month encourages continuity rather than discouragement.
Celebrate Small Wins on Your Fitness Journey
Small, consistent actions lay the groundwork for lasting change. Recognizing daily or weekly achievements, regardless of how minor they may seem, reinforces positive behaviors and boosts motivation. This can be as simple as journaling your progress, marking workouts on a calendar, or acknowledging internal victories such as improved energy or mood.
Fitness motivation is not always constant; it ebbs and flows. What sustains long-term commitment is not perfection, but a flexible plan anchored in consistent behaviors, supported by social connections, and reinforced by positive feedback. By shifting the focus from outcome dependency to behavior consistency, individuals can maintain progress despite boredom, setbacks, and life transitions.
Start small. Choose one behavior-based goal to work on this week. Create a plan, follow through, and celebrate every step forward.
Staying motivated in your fitness journey is less about chasing perfection and more about developing sustainable habits that work in real life. For women managing the demands of parenting, careers, and everyday responsibilities, it is normal for energy and focus to fluctuate. What matters most is having strategies that help you stay grounded when motivation dips whether it is adjusting your goals, leaning on social support, or finding joy in movement again.
By focusing on behavior-based goals, introducing variety, and allowing for flexibility during setbacks, you can build a routine that adapts with you not against you. Consistency is not about doing everything perfectly; it is about showing up in small, meaningful ways over time. Start where you are, choose one simple action, and keep moving forward.
References
1.Dregney TM, Thul C, Linde JA, Lewis BA. The Impact of Variety in Physical Activity on Participation. PLoS One. 2025 May 27;20(5):e0323195. doi: 10.1371/journal.pone.0323195. PMID: 40424375; PMCID: PMC12112371.
- Berkman ET. The Neuroscience of Goals and Behavior Change. Consult Psychol J. 2018 Mar;70(1):28–44. doi: 10.1037/cpb0000094. PMID: 29551879; PMCID: PMC5854216.
- Anthes, Lea & Dreisörner, Aljoscha. (2024). Self-compassion and mental health: a systematic review and transactional model on mechanisms of change. 10.31234/osf.io/aucrz.
4. 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.
Outdated Dogma vs. Modern Science: Correcting the Record on Menopause & HRT
Recently, the FDA convened an expert panel on menopause and hormone replacement therapy (HRT) for women, bringing together clinicians and researchers to discuss this critical, often misunderstood, area of women’s health. While the intention was to shed light on current evidence, the discussion underscored how ingrained certain myths and misinformation, often perpetuated by outdated interpretations, affect women’s care. We’re here to help correct the record and guide you toward applicable, accurate information.
Beyond the Myths: What We Know, What’s Needed, and Your Options
The panel illustrated that while we don’t know a lot as definitively as we’d like—especially concerning nuances like perimenopause or applying broad data to segmented populations (e.g., by race/ethnicity, as more granular data is needed for applicability)—the will to move faster and apply personalized medicine approaches is growing. More research is needed to fill these gaps, but options are available in the meantime.
As you engage with your healthcare provider about these complex topics, empower yourself by asking:
- What are my risk factors? (Family history and genetic factors)
- Cardiovascular, cancer, lifestyle (smoking, alcohol consumption), age,
- Medication usage (concomitancy issues and drug interactions)
- Does this option have FDA-clearance or approval?
- Is the product manufactured under Current Good Manufacturing Practices (CGMP)?
- Are the ingredients pharmaceutical-grade ingredients?
At FemmePharma, we know that informed choices empower women. With our over two decades of experience running clinical trials and a background steeped in women’s healthcare research, we understand the subtleties of this science. Our understanding enables us to develop our Mia Vita® product line that meets the highest standards of safety and efficacy, aligning with the call for evidence-based solutions that reflect the current science.
We want to give a heartfelt shout-out to the FDA for convening this crucial panel and demonstrating a commitment to transparency and collaboration. As FDA Commissioner Dr. Marty Makary noted, for too long, women’s health issues have been “sidelined, downplayed, underfunded, and underappreciated.” The overwhelming message from the experts is clear: it’s past time to stop overstating risks and promoting fear, based on outdated information. Women deserve policy that reflects current evidence and not outdated myths. With additional research and data in subpopulations, we can design options that may be available to manage symptoms and prevent long-term health consequences, offering life-enhancing and life-saving benefits for countless women.
We spoke with our CEO, Gerie, about The (M) Factor: Shredding the Silence on Menopause (she’s in it!), why this documentary is so important, and what she wishes people knew more about when it comes to menopause. Our interview has been edited for clarity.
FP: The M Factor is reaching a lot of people. Why do you think it is the right time for this kind of a film?
Gerie: Women are concerned that hegemonic masculinity is rearing its ugly head. The combination of ageism and misogyny is particularly apparent when it relates to women who can no longer bear children. However, women are a force and the sheer number of women in this phase of life creates a powerful sisterhood. Menopause is a time of rebirth! It’s a time of liberation from issues of menstruation and childbearing when our sexual self-confidence can flourish.
FP: In the film, you speak about over-the-counter supplements, which are distinct from prescribed medication for women in menopause. How would you discuss the relationship between Hormone Replacement Therapy (HRT) and taking supplements?
Gerie: HRT is one option women may consider in consultation with their healthcare practitioners. Diet, exercise, and supplements should be part of the tool kit for menopause. Intimate skin moisturizers and personal lubricants help keep the genitalia hydrated and supple. All of these may work synergistically with HRT, or alone.
FP: What is one fact about menopause you think has been under-discussed when it comes to the social conversation on menopause?
Gerie: Mental wellness should be front and center. Women disproportionately suffer from major depressive disorder and this can be exacerbated during the hormonal roller coaster of perimenopause and menopause.
FP: What is a woman?
Gerie: A woman is a force of nature—physically and emotionally strong. We deal with adversity, and we are resourceful. Women persevere.
FP: Do you think the medical field has recovered from the 2002 World Health Institute (WHI) study claiming that hormone therapy is unequivocally linked to breast cancer?
Gerie: We need to refrain from condemning the WHI. We learned a lot from the WHI that has opened up opportunities to identify where we should refocus our research efforts. The real need is to invest in research to study diverse populations including Black and brown women, and various ethnicities, and the pharmacokinetics and pharmacodynamics of HRT in various subpopulations. Medical practitioners need to have hard data to make informed decisions about what to recommend, to whom, and the appropriate therapeutic dose/dosing regimen.
FP: If there is one thing you want people to take away about understanding menopause, what would it be?
Geri: Menopause is not a disability! Education about the transitions between puberty, parenthood, perimenopause, menopause, and post-menopause should take place in sex education at middle and high school levels. These natural life cycles women go through, and may go through if they become parents, should be a significant part of professional and medical school curricula.
How Nutrition Affects Brain Health
When we talk about brain health, we often focus on puzzles, memory games or stress management. But one of the most powerful tools to support your brain is right on your plate. The connection between nutrition and brain health is well-established in research. What you eat not only fuels your body but also influences how clearly you think, how well you focus and even how resilient your mood is.
Understanding which nutrients support cognitive function and how to include them in your everyday diet can make a meaningful difference, especially as we age. In this article, we’ll explore the science behind the brain–nutrition connection and offer practical advice on the best foods for cognitive function.
The Brain–Nutrition Connection
Your brain is the most energy-demanding organ in your body, using around 20% of your daily energy intake. To work efficiently, it relies on a constant supply of blood glucose, essential fatty acids, vitamins, minerals and antioxidants. Without these nutrients, mental clarity, focus and memory can suffer.
Inflammation and oxidative stress are two key factors in age-related cognitive decline and conditions like Alzheimer’s disease. Nutrition plays a crucial role in reducing these harmful processes. A Mediterranean-style diet, rich in vegetables, fruits, oily fish and healthy fats, has been linked to a lower risk of cognitive decline and better mental performance.
Moreover, the gut–brain axis, the communication network between your digestive system and brain is another important factor. What you eat influences your gut microbiome, which in turn can affect brain chemicals like serotonin and dopamine. Research shows that the gut microbiome plays a significant role in brain function and mental health, influencing mood, memory and focus through the gut–brain axis.
Key Nutrients for Cognitive Function
Several nutrients stand out when it comes to supporting brain health:
Omega-3 Fatty Acids
DHA, a type of omega-3, is a key building block of the brain. Found in oily fish like salmon and sardines, it supports memory, attention and overall cognitive performance.
B Vitamins (B6, B12 and Folate)
These essential B vitamins play key roles in regulating homocysteine, an amino acid whose elevated levels are linked to increased brain shrinkage. B6, B12 and folate act together to support the neurotransmitter systems involved in mood, focus and memory.
Antioxidants (Vitamin C, E and Polyphenols)
These nutrients protect brain cells from damage caused by oxidative stress. Polyphenols found in berries and green tea are especially beneficial for memory.
Choline
Choline is vital for the production of acetylcholine, a neurotransmitter involved in learning and memory. Eggs are an excellent source.
Magnesium and Zinc
Magnesium supports nerve transmission and relaxation, while zinc is involved in neuroplasticity, the brain’s ability to adapt and form new connections.
Best Foods for Brain Health
Now that we’ve covered the nutrients, here are some of the top foods for cognitive function:
- Oily Fish – Rich in omega-3s for brain structure and inflammation control.
- Eggs – Contain choline, vitamin B12 and high-quality protein.
- Berries – Packed with antioxidants and polyphenols that protect the brain.
- Leafy Greens – Provide folate, vitamin K and lutein, linked to slower cognitive decline.
- Nuts (especially walnuts) – Source of vitamin E and healthy fats for brain function.
- Dark Chocolate – Offers flavonoids and a gentle caffeine boost.
- Fermented Foods – Such as kimchi, kefir or sauerkraut, for supporting the gut–brain axis.
Eating a variety of these foods consistently is more beneficial than focusing on any one “superfood.”
Practical Tips for Eating to Support Brain Health
Making nutrition work for your brain doesn’t need to be complicated. Start with small, manageable steps:
- Build meals around whole foods, not processed snacks.
- Aim for colorful plates: more color usually means more antioxidants.
- Include healthy fats like olive oil, nuts and oily fish.
- Stay well hydrated even mild dehydration can affect concentration.
- Keep blood sugar stable with balanced meals, including protein, fiber and healthy fats.
- Prepare brain-friendly snacks like boiled eggs, hummus with veg sticks or a handful of walnuts.
Additionally, adopting a Mediterranean-style approach to eating is not only sustainable but strongly associated with long-term cognitive health.
For inspiration, try a protein-rich quinoa pudding with berries for breakfast, a rye bread open sandwich with smoked mackerel and beetroot slaw for lunch, and a colorful veggie mash-up with either grilled salmon or marinated tofu for dinner each one designed to nourish your brain and support cognitive function.
The link between nutrition and brain health is undeniable. A nutrient-rich diet can support memory, focus and mood, while reducing the risk of cognitive decline as we age. Simple changes to your eating habits can offer lasting benefits for your mental clarity and emotional wellbeing.
Remember, what’s good for your heart is usually good for your brain too. Prioritize foods that fuel both body and mind, and your brain will thank you for it.