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.
How to set diet plans : A Guide to Personalized Nutrition
In recent years, personalized nutrition has gained significant attention in the world of health and wellness. So, what is this new trend all about? It’s the idea that our diets should be as unique as our fingerprints, tailored to our individual biology, lifestyle and even our genetics. By understanding how our genes influence nutrient absorption, food sensitivities, hormone regulation, and metabolism, we can make more informed and effective choices about what we eat. But for many people, setting a healthy diet plan that works for them still feels confusing, even overwhelming. So, what exactly is personalized nutrition and how can you use it to improve your health?
Why Generic Diet Plans Often Don’t Work
We’ve all seen those cookie-cutter diet plans whether it’s the latest fad on social media or a one-size-fits-all app. The problem is these plans often overlook the complexities of real life. They may seem appealing at first, but they rarely support long-term health, energy, or wellbeing.
Why? Because we all metabolize food differently. Age, gender, genetics, activity level, stress, sleep and medical history all impact how our bodies respond to certain foods. What energizes one person may leave another feeling sluggish or bloated.
For example, research shows that even our blood sugar responses to the same meal can vary drastically from person to person. This means that a “healthy” plan for one person might not be ideal for another.
Personalized nutrition offers a targeted approach, focusing on your body’s specific requirements rather than relying on generic dietary templates.
The Core Principles of a Healthy Diet Plan
While personalization is key, there are still some universal principles behind every healthy diet plan. These include:
- Balance: A mix of macronutrients: protein, healthy fats, and complex carbohydrates.
- Nutrient density: Prioritizing whole foods like vegetables, fruits, legumes, nuts, seeds, lean proteins, and whole grains.
- Blood sugar balance: Meals that help maintain steady energy levels throughout the day.
- Hydration: Drinking enough water and limiting sugary drinks.
- Mindful eating: Paying attention to hunger cues, portion sizes, and emotional eating triggers.
Personalized nutrition builds on these essential foundations by fine-tuning food choices to support your unique biology, lifestyle, and health goals.
How to Start Building Your Own Diet Plan
If you’re new to personalized nutrition, don’t worry, you don’t need a science degree to get started. Here are some practical steps:
1. Track your meals and symptoms
Keep a food journal for a few days. Note not just what you eat but how you feel afterward. Do certain meals give you energy while others leave you bloated or tired?
2. Understand your goals
Are you aiming to improve energy, lose weight, manage a chronic condition, or simply feel better? Your goals will shape your plan.
3. Focus on food quality
Choose whole foods over processed ones. For example, swap sugary cereal for oats topped with berries and nuts.
4. Build balanced meals
Make sure each meal includes a source of protein, healthy fat, and fiber-rich carbs. This combination helps support digestion, blood sugar stability, and satiety. For example, a balanced dinner could be grilled salmon (protein) with quinoa (complex carbs) and roasted vegetables drizzled with olive oil (healthy fat).
For a vegan option, try a lentil and vegetable curry (protein and fiber) served with brown rice and a side of sautéed spinach with tahini dressing (healthy fat).
5. Adjust as needed
No plan is perfect from day one. Pay attention to how your body responds and tweak your meals accordingly.
When and Why to Seek Professional Help
If you’re unsure where to begin or if you’re dealing with health concerns such as hormonal imbalances, irritable bowel syndrome (IBS), food sensitivities, or metabolic issues, it’s wise to get help from a qualified expert.
A registered dietitian, nutritionist, certified nutritional therapist, or functional medicine practitioner can assess your health history, lifestyle, and any lab results you may have to create a truly personalized diet plan that aligns with your needs. They can also guide you through evidence-based strategies, identify potential nutritional deficiencies, and provide ongoing support to help you stay on track. Moreover, working with a professional can help you avoid misinformation and ineffective trends, saving you time, money, and frustration. To find a nutrition expert, look for sources that can recommend a professional near you. The Academy of Nutrition and Dietetics is one example and can be found here: https://www.eatright.org/find-a-nutrition-expert .
The Power of Personalization
At the end of the day, the most effective diet plan is the one you can stick to because it’s designed for you. A personalized approach empowers you to take control of your health by understanding your body’s unique signals and nutritional needs, rather than following generic rules that may not serve you.
Instead of jumping on the latest trend, focus on what your body truly needs to thrive. Start simple, build on the basics, and stay consistent. And when you need guidance, don’t hesitate to seek expert support.
With the right healthy diet plan tailored to your individual needs and goals, you’ll not only improve how you feel, but you’ll be also building a more sustainable and nourishing way to live.
What is Intentional Dating
Dating in midlife is a whole different ballgame. Gone are the days of swiping aimlessly or settling for relationships that don’t align with your values. At this stage in life, you’ve likely been through enough to know what you want—and what you don’t.
That’s why intentional dating is the way to go. It’s about dating with purpose, being upfront about your needs, and creating a foundation for a meaningful, sustainable relationship.
So how do you approach dating intentionally in midlife? Let’s break it down.
How to Practice Intentional Dating
Get Clear on What You Want
Before taking the plunge into dating, take some time to decide what you’re looking for. Do you want a serious, long-term relationship? A fun companion for travel and adventures? Someone who respects your independence but also values deep connection? Write it all down.
This isn’t about making a rigid checklist, but rather setting clear intentions. Knowing your non-negotiables and preferences will help you avoid wasting time on relationships that aren’t aligned with your values and goals.
Communicate Early and Honestly
Gone are the days of playing games or waiting for someone to “figure it out.” Clear and honest communication is key. If you’re looking for a committed relationship, say so. If you prefer a partner who values personal growth, emotional maturity, or a healthy lifestyle, be upfront about it.
Being honest about your needs and expectations doesn’t scare away the right people—it attracts them. And if someone isn’t on the same page or doesn’t want a commitment? That’s okay. Better to know sooner rather than later.
Prioritize Emotional Maturity
At this stage in life, you’re likely not interested in unnecessary drama or emotional immaturity. Intentional dating means seeking out partners who are emotionally available, self-aware, and willing to communicate openly.
Red flags like poor communication, avoidance, or a lack of emotional accountability shouldn’t be overlooked. You deserve a partner who brings stability, not confusion.
Set Boundaries and Honor Them
Intentional dating means respecting your own time, energy, and emotional well-being. That means setting boundaries—whether it’s around how often you see someone, how you communicate, or how you navigate intimacy.
If someone doesn’t respect your boundaries, take it as a sign and let them go. The right partner will appreciate your self-awareness and honor your needs.
Date with Confidence
Midlife dating comes with a powerful advantage: experience. You’ve been through relationships, you’ve learned from them, and you know yourself better than ever. Use that knowledge to date with confidence.
Embrace your worth. Dating with a healthy self-esteem increases the likelihood that you’ll find a happy, satisfying relationship.
Be Open, but Stay Discerning
While it’s great to know what you want, it’s also important to stay open to possibilities. Sometimes, the best relationships come from unexpected connections. That being said, staying intentional means knowing when to walk away if something doesn’t feel right.
Trust your gut. If a relationship isn’t aligning with your values or bringing you joy, it’s okay to move on. Dating with intention isn’t about forcing something to work—it’s about finding the right fit.
Enjoy the Process
Dating in midlife isn’t just about finding a partner—it’s about enjoying the journey. Meet new people, have fun conversations, and allow yourself to experience connection without pressure or attaching to outcomes.
Intentional dating isn’t about rushing to the finish line. It’s about making meaningful choices, staying true to yourself, and creating a relationship that truly enhances your life.
So go out there and date on your terms. You’ve earned it!
HSA/FSA: What’s Covered, How to Maximize Benefits, and the Process Explained
If your health insurance coverage includes participation in a Health Savings Account (HSA) or Flexible Savings Account (FSA), lucky you! When you enroll in either account—you can’t be in both—you’ll receive several automatic benefits:
- You will save healthcare money before it’s been taxed.
- Your taxable gross income will be lower.
- Your eligible medical expenses are tax-free.
- You can use the account to pay for qualified medical expenses.
- You’ll use a debit card to pay directly for eligible expenses.
What is a qualified medical expense?
The Internal Revenue Service (IRS) determines which medical expenses can be paid with an HSA or FSA. Both accounts cover the costs of care: prevention, screening, diagnosis, treatment, and relief of symptoms for both physical and mental health conditions.
They also cover the costs of equipment, supplies, and devices necessary to provide appropriate care. The plans pay for legal medical services by physicians, surgeons, dentists, and other medical practitioners, such as chiropractors and optometrists.
When you have an HSA or FSA, even your transportation costs are covered when receiving medical care: car expenses, public transportation fares, and ambulance services. If you must travel to another city for care, $50 a night per person for lodging is considered a medical expense.
The list of qualified medical expenses is extensive. It goes far beyond appointments and prescriptions. You can find the entire IRS list of what’s covered—and not covered—here.
What’s the difference between an HSA and an FSA?
Although the accounts have similar benefits, there are some significant differences. If your employer or health insurance plan offers both options, it’s important to learn about them and determine which is best for your situation.
Health Savings Account (HSA): A tax-exempt account for people with a High Deductible Health Plan (HDHP), including people who are self-employed. The HDHP deposits a portion of the insurance premium into the HSA. You can also make pre-tax contributions to your account. These funds can be used to pay for qualified medical expenses, copayments, and to meet the plan’s deductible.
Your HSA earns interest, and any unused balance can roll over from one year to the next, so you can build up a reserve. You always own the HSA, even if you change plans, quit, or retire.
Flexible Spending Account (FSA): An employer-sponsored account that allows you to contribute pre-tax earnings to pay for qualified medical expenses and other expenses, including dependent care. An employer may choose to add funds but are not required to. Employees declare how much they want to set aside for the year; each paycheck automatically makes a direct deposit into your FSA. A benefit of your FSA is that your entire annual balance is available on day one of the plan year.
Any unused contributions are lost at the end of the year, although the IRS allows each employer the option of permitting you to carry over up to $660 or a grace period of up to 2 ½ months, but not both. If you quit or retire, your employer keeps any remaining money in your account.
It’s up to you to keep track of your account so you can make sure to spend the entire amount.
How can you maximize your HSA or FSA benefits?
To really get the most from your account, follow these tips to plan for the year and decide how much to contribute:
- Calculate the cost of your deductible and include it in your HSA/FSA annual budget.
- Become familiar with eligible expenses and items. Visit the HSA Store and FSA Store to see what’s covered. You may be surprised to see what’s available.
- Estimate how many routine visits are made to doctors, dentists, and other providers each year—and the copay costs.
- List your prescription and over-the-counter medications, such as ibuprofen, cough syrup, and antacids. Most are eligible for your HSA/FSA.
- Plan for the cost of elective procedures, like orthodontia, joint replacement, or LASIK surgery.
- Use your HSA/FSA debit card to pay for all eligible expenses, including weight loss products, tampons, and contact lenses. You can also submit store receipts to your plan administrator.
- If you have an FSA, use unspent funds to stock up on eligible items at the end of the year. It’s “use it or lose it” with your FSA, so spend every dollar in your account.
- If you have an HSA, plan for the future. Your tax-free contributions can be saved indefinitely for unexpected procedures, healthcare after retirement, or withdrawn (tax-free) for qualified expenses.
What else should you know?
FemmePharma wants to help you stay well. Did you know you may be able to use your HSA/FSA benefits to get reimbursed for Mia Vita purchases? Click here to find more ways to enjoy a smart and healthy lifestyle.
Sources:
2025 FSA-Eligible Items & FSA Eligible Expenses, MetLife, New York, NY, 11 November 2024. Accessed online 15 February 2025.
HSA v. FSA: What are the differences? Comparison Chart, Human Resources, Columbia University in the City of New York, 12 November 2024. Accessed online 15 February 2025.
Internal Revenue Service, Publication 502 (2024), Medical and Dental Expenses. Accessed online 15 February 2025.
Internal Revenue Service, Publication 503 (2024), Child and Dependent Care Expenses. Accessed online 15 February 2025.
Internal Revenue Service, Publication 969 (2024), Health Savings Accounts and Other Tax-Favored Health Plans. Accessed online 15 February 2025.
People with coverage through a job: Using a Flexible Spending Account (FSA), HealthCare.gov.
Accessed online 15 February 2025.
The Difference Between A Flexible Spending Account (FSA) and A Health Savings Account (HSA), National Institutes of Health, Office of Human Resources, October 2020. Accessed online 15 February 2025.
Understanding HSA-eligible plans: How HSA-eligible plans work, HealthCare.gov. Accessed online 15 February 2025.