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.
DEI for women
Welcome to Part II of our two-part series looking at DEI and its intersection to women and women’s healthcare. In this post, we focus on the current landscape in women’s healthcare. It also focused on how we can take care of ourselves, and each other, the best we can.
In Part I, we discuss a short history surrounding the exclusion of women from clinical trials in the U.S. In 1993, the National Institutes of Health for the first time established guidelines including women and minorities in the processes of clinical research. Until that point, data used to form health care diagnoses and treatments were derived from men’s bodies and their experiences. We also offer a definition of DEI, standing for Diversity, Equity, and Inclusion. DEI is both a concept—a recognition that humankind is inherently diverse and, as a society, we benefit from being open and integrated with our range of human experience. It is a practice, in terms of policies set institutionally, across sectors, to protect and support this recognition.
What Is Changing?
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.
All DEI and DEIA (Accessibility) programs in the current presidential administration that operate within the federal government are being cut. The federal government says it will withhold federal funds from the education sector—schools and universities—if they do not eliminate their DEI programs. Though this federal mandate does not technically extend to the private sector, some private sector employers offer insight into how these policy cuts at the federal level affect the atmosphere of continuing their existing, company-run DEI programs.
State Orders
Two additional executive orders state that biological sex is preferred over gender identity, and remove gender and sexual orientation from the official definition of discrimination types. The healthcare sector, at its idealist core, wants to help everyone, equally. Policy set at the federal level supporting attitudes that disregard range in biological sex (for example, intersex) and in gender identity sets a macro precedent for narrowing a definition of individual existence. And that likewise, when discriminated against for gender identity and sexual orientation, these individuals do not deserve protection.
The National Women’s Law Center believes the executive orders relating to DEI will make contractors and federal workers vulnerable to harassment based on gender, race, and other elements of their identities. As the American Association of Medical Colleges points out, these orders will also impact academic medical centers that receive federal funds. On January 20, 2025, the Department of Health and Human Services asked agency leaders to take a short break in their public meetings and external communications—which included study sections at the National Institutes of Health.
It’s easy to see that these DEI policies will impact more than just attitudes toward sex and gender; they will also shape regulations regarding the types of research permitted and the individuals involved.
Resources
One of the questions we get from our customers and readers is, how do these (or other) federal policies affect me, in my everyday life and emergencies? As a gender non-conforming or non-binary individual, will I or they face limitations in accessing healthcare? These are excellent questions, and FemmePharma is here for you and those you care about.
Starting with a general knowledge base about healthcare needs specific to women’s bodies keeps us informed and current with new research, terms, services, and treatments. The American Academy of Family Physicians and the Centers for Disease Control and Prevention Office of Women’s Health are excellent resources. Local doctors’ offices may offer specific information about their provisions of care, accounting for the DEI policy changes at the federal level, as they relate to patient care. The American College of Obstetricians and Gynecologists is another chock-full source, answering questions about the range of issues affecting women. The more we know, the better chance we have of making better healthcare decisions for ourselves and supporting others in theirs. The U.S. Food & Drug Administration Office of Women’s Health, though in reorganization, at present includes helpful articles on a diversity of topics impacting women’s health, including menopause, cervical cancer, and achieving an overall healthy lifestyle.
Women, Let’s Take Care of Each Other (Like We Always Have)
As a women-founded & -staffed company, we believe in the power of a woman’s voice—and in the combined power when we gather and share, helping each other become more informed. Communities, such as the present-day Wonder Woman Collective, focusing on women-specific research, and storied Boston Women’s Health Book Collective, formed in 1969, are examples of organizations founded by women to collate information on women’s health and and refocus the conversation on health to include women’s, not only men’s, health concerns. These women have been changing the game in women’s health and femtech—check them out, too.
Routine check-ups are critical for protecting our health journeys, in terms of how we live in and treat our bodies, and what kind of support we need to be well. We encourage you to be an advocate for you! Reach out to your doctors’ offices and ask questions about your healthcare. Ask your friends about their medical networks, too; share knowledge. The personal always finds its way into the public. Taking care of yourself can be a radical act—and can domino into others taking care of themselves, and others, and others.
Personalized Fitness Plans: How to Choose the Best One for You During Perimenopause and Menopause
As women enter perimenopause and menopause, they face unique physical challenges that can make generic fitness plans ineffective. A one-size-fits-all approach no longer works, and personalized fitness programs are essential for meeting the changing needs of midlife women. However, what makes a fitness plan genuinely personalized, and how can you choose the right one for your body during this transformative life stage?
A personalized fitness plan is designed around your body’s needs, hormonal changes, fitness level, goals, and lifestyle. Unlike generic workout routines, which fail to account for these factors, personalized plans offer the opportunity to train smarter—not harder. A study published in the Journal of Women’s Health confirms that women undergoing hormonal transitions benefit significantly more from tailored exercise programs than from standardized ones (Davis et al., 2023).
Why Personalized Fitness Plans Are Essential During Menopause
Your Changing Body Needs a Tailored Approach
During menopause, women experience profound changes that impact their bodies’ responses to exercise. Metabolic changes, muscle mass loss, altered thermoregulation, and fluctuating energy levels require a customized fitness strategy.
For instance, during the menopausal transition:
- Metabolism slows down, making weight management more challenging.
- Muscle mass declines, with up to 3-5% of muscle mass lost per decade post-30, accelerating during menopause.
- Hot flashes and night sweats can make high-intensity workouts uncomfortable.
- Bone density decreases, increasing the risk of fractures.
Research shows that women in perimenopause and menopause require 20-30% more recovery time between high-intensity workouts than premenopausal women (Thompson et al., 2022). A personalized fitness plan considers these changes and helps you adapt your routine to support long-term health and wellness.
Benefits of a Personalized Fitness Plan
Better Alignment with Your Midlife Lifestyle
Life during menopause can be hectic, as you balance work, family, and other responsibilities. A personalized fitness plan accommodates these demands by fitting into your schedule, goals, and interests. The key to success in this life stage is consistency, not perfection. Tailoring a fitness routine to your busy life increases your chances of sticking with it.
Long-Term Health Support
Fitness during menopause is not just about weight management; it is about supporting overall health as you age. Resistance training, for example, is proven to help preserve muscle mass, improve insulin sensitivity, and maintain bone health during the menopausal transition (Martinez et al., 2024). A personalized approach addresses these health concerns and lays the foundation for lifelong well-being, including:
- Bone density preservation and fracture prevention
- Metabolic health and insulin sensitivity
- Heart health and reduced cardiovascular risk
- Mood stability and mental well-being
Choosing the Right Personalized Fitness Plan
Understanding Your Hormonal Status: The Key to a Reassuring and Informed Fitness Plan
- Early perimenopause: Higher intensity exercises may still be manageable but require more recovery time.
- Late perimenopause: This stage often requires the most flexibility in your fitness approach due to fluctuating hormones.
- Post-menopause: Many women can return to more consistent training patterns at different intensities than before menopause.
Consider Your Fitness and Health Level
Be honest about your current fitness level and any health concerns. A foundational plan without moderate exercises is essential if you are just starting a new fitness plan. Your plan should also accommodate any menopause-related conditions, such as osteopenia or joint pain.
Work with a Coach/Trainer Who Specializes in Menopause
While many fitness plans are available online, working with a coach who understands women’s health during menopause can make a significant difference. Look for someone with expertise in:
- Women’s fitness and hormone health
- Menopausal fitness training
- Female-specific strength and conditioning
- Women’s health physical therapy
A qualified coach/personal trainer will provide guidance based on your unique needs, ensuring that your plan evolves as your body changes. They can also offer accountability and support, helping you stay on track.
Flexibility Is Key
Your fitness plan should be adaptable as your body and life circumstances change. Some days may call for a high-energy strength workout, while others require a lower-intensity activity such as yoga or a walk. The ability to adjust your plan based on how you feel and what your body needs is essential for long-term success during menopause.
Key Elements of an Effective Plan
An effective fitness plan for women in perimenopause and menopause includes:
- Strength Training: Aim for resistance training two to three times a week, focusing on compound movements and progressive overload.
- Cardiovascular Exercise: Tailor the type and intensity of cardio to your hormonal status, incorporating moderate-intensity cardio (like walking) and occasional high-intensity intervals.
- Recovery Practices: To support recovery and overall health, prioritize sufficient rest, stress management techniques, and sleep optimization strategies (Williams et al., 2021).
Functional strength exercises mimic everyday activities, making daily tasks easier and safer.
Wrapping It Up: Your Personalized Fitness Journey
Following a generic fitness plan that does not align with your menopausal body will not lead to long-lasting results. A personalized plan designed to support your evolving needs will help you navigate this life transition with strength, energy, and confidence. By focusing on what works for your body and lifestyle, you can maintain long-term health and build a fitness routine that evolves through menopause.
Start today if you are ready to take control of your fitness journey and create a personalized plan that fits your menopausal needs and goals. With the right approach, you can cultivate strength, resilience, and vitality during this transformative time.
References
Davis, S., Johnson, K., & Williams, P. (2023). Comparison of standardized versus individualized exercise programming during perimenopause: A randomized controlled trial. Journal of Women’s Health, 32(4), 217–229.
Martinez, L., Chen, H., & Thompson, R. (2024). Resistance training protocols for preservation of muscle mass and bone density during the menopausal transition. Menopause: The Journal of The North American Menopause Society, 31(2), 156–168.
Thompson, J., Garcia, M., & Wilson, T. (2022). Recovery capacity and hormonal status in perimenopausal and postmenopausal athletes: Implications for training program design. European Journal of Applied Physiology, 122(8), 1841-1853.
Williams, D., Smith, A., & Peterson, J. (2021). Exercise recovery strategies for midlife women: A comprehensive review. Sports Medicine, 51(5), 925–941.
What to Eat While Taking GLP-1 Medication
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.