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.
Vegetarian Meals Made Easy: Add One Meatless Dish to Your Week
Introducing more vegetarian meals into your weekly routine is one of the simplest ways to boost your health, support the environment and expand your cooking skills. Whether you’re a meat-lover or simply curious about eating more plants, adding just one vegetarian meal a week can be a powerful step forward. And the best part? It doesn’t need to be complicated or restrictive.
Why Try Vegetarian Meals?
Vegetarian meals offer a host of benefits, not only for your body but also for your budget and the planet. Diets rich in plant-based foods are linked with lower risks of heart disease, certain cancers and type 2 diabetes. They’re also naturally high in fiber, vitamins and antioxidants, all essential for hormonal balance, gut health and energy levels, particularly for women navigating perimenopause and menopause.
Adding vegetarian meals can also reduce your grocery bills. Meat alternatives like lentils, beans and eggs are often more affordable and versatile. What’s more, research shows that eating plant-based meals just once a week can lower your environmental footprint.
Common Myths About Vegetarian Meals
There’s a lingering belief that vegetarian food is boring, lacking in protein, or time-consuming to prepare. But these myths simply don’t hold up anymore.
Myth 1: You won’t get enough protein.
In reality, plant-based proteins like quinoa, tofu, lentils and beans can offer all the amino acids your body needs. Eggs and dairy are not plant-based, but they are excellent protein options for vegetarians who include them. If you’re eating fully plant-based, just be mindful to include a variety of protein sources throughout the day combining foods like grains and legumes helps ensure you get all the essential amino acids your body can’t make on its own.
Myth 2: It’s just salads and side dishes.
Modern vegetarian meals are full of flavor, color and texture. Think of veggie curries, delicious pasta dishes and comforting stews.
Myth 3: It’s expensive.
Quite the opposite. Staple vegetarian foods like beans, oats and vegetables are among the most affordable, especially when bought in bulk.
Myth 4: Vegetarian meals won’t keep you full.
When meals include protein, fiber and healthy fats, they can be just as filling as those with meat. Ingredients like lentils, eggs, tofu, nuts and whole grains help keep hunger at bay.
How to Start: Tips for First-Time Veggie Meal Planners
Start small and keep it simple. You don’t need to give up meat entirely to feel the benefits. Try choosing one day a week, like the popular “Meat-Free Monday” and plan a delicious, satisfying vegetarian meal to enjoy.
Here are a few practical tips:
- Plan ahead. Pick recipes that genuinely excite you – when food feels enjoyable, you’re more likely to stick with it.
- Start with what you love. Take your go-to meals and swap the meat for plant-based proteins like chickpeas, beans, or tofu. A veggie chilli or lentil bolognese is a great place to start.
- Batch cook when you can. Many vegetarian dishes keep well, making them perfect for busy weeks and quick lunches.
- Find fresh inspiration. Browse plant-based cookbooks or follow recipe creators online who specialize in helping meat-eaters go more plant-based, they often offer simple swaps and flavor-packed meals
Easy and Delicious Vegetarian Meal Ideas
Whether you’re cooking for yourself or feeding a family, these easy vegetarian meal ideas are tasty, nourishing and full of nutrition.
Breakfast
Lunch
Dinner
Snacks
These meals offer a great source of plant-based protein, complex carbohydrates and essential micronutrients like magnesium, zinc and B vitamins especially important for maintaining energy, mood and hormonal balance.
Make It Work for You
Adopting vegetarian meals should feel enjoyable, not forced. Find your own rhythm. Some people enjoy setting one day a week as fully plant-based, while others simply aim for more veggie-based dinners. Experiment and notice how your body feels – many people report improved digestion, lighter energy and even better skin after reducing their meat intake.
Moreover, involve your family or housemates in the process. Let everyone vote on their favorite vegetarian dishes and get creative together in the kitchen. Remember, it’s not about perfection, it’s about progress.
Small Steps, Big Benefits
You don’t need to overhaul your diet overnight. Simply adding one vegetarian meal to your week can set off a chain reaction of better food choices, improved health, and renewed energy. It’s a gentle shift that brings big rewards – for your body, your budget and the planet.
So why not start this week? Pick a recipe, get cooking and enjoy discovering the power of vegetarian meals.
Menopause and Mental Health: Understanding the Emotional Impact of Hormonal Shifts
Menopause is often talked about in terms of hot flashes, sleep struggles, or irregular periods—but what about the emotional changes that can come with it?
For many women, perimenopause and menopause bring profound shifts not just in the body, but in the mind. It’s not uncommon to feel unlike yourself, to struggle with mood swings, brain fog, or even depression—and it can be confusing or even scary if you don’t realize what’s behind it.
Let’s break down what’s happening, how to recognize changes in mental health during this transition, and what you can do to feel more like you again.
Hormones and Mental Health in Menopause: What’s the Connection?
Perimenopause—the years leading up to menopause—is marked by fluctuating levels of estrogen and progesterone. These hormones don’t just regulate reproduction; they also influence mood, cognition, and emotional balance. Estrogen, in particular, interacts with serotonin and other neurotransmitters in the brain that affect mood.
So when estrogen levels become erratic or start to decline, it’s no surprise that many women report feeling anxious, irritable, tearful, or “off.” You might find yourself snapping at loved ones, crying over commercials, or struggling to focus in ways that feel totally unfamiliar.
Some women even experience new or worsening symptoms of anxiety and depression during this time—sometimes for the first time in their lives.
Signs Your Mental Health Might Be Changing
Mental health symptoms during menopause can show up in different ways for different women. Here are some common signs to watch for:
- Increased anxiety or panic attacks
- Feelings of sadness or hopelessness
- Irritability or sudden mood swings
- Loss of interest in things you used to enjoy
- Difficulty concentrating or memory issues (“brain fog”)
- Changes in sleep patterns
- Fatigue that feels more emotional than physical
- Low self-esteem or increased self-doubt
While some of these may be temporary or mild, others may indicate clinical depression or anxiety and shouldn’t be ignored—especially if they start to interfere with your daily life.
Understanding the Impact of Depression During Menopause
Depression during menopause isn’t just a phase you can push through. Studies have shown that women in perimenopause are at higher risk for depressive symptoms compared to pre- or post-menopause. The combination of hormone changes, life stressors (like aging parents, kids leaving home, or career shifts), and sleep disruption can all contribute to feeling overwhelmed.
Unchecked depression can affect everything—from relationships to your physical health. That’s why it’s important to take it seriously and know that you’re not alone, and there is help.
Treatment Options: You Have Choices
The good news? There are many ways to support your mental health during menopause—some natural, some medical, and many that can be combined to fit your needs.
1. Talk Therapy
Cognitive behavioral therapy (CBT) and other forms of counseling can be incredibly effective in treating menopausal anxiety or depression. Therapy gives you tools to manage mood changes, reduce stress, and reframe negative thinking patterns.
2. Lifestyle Changes
- Exercise: Regular movement boosts endorphins and improves mood.
- Sleep hygiene: Create a calming routine to help regulate disrupted sleep.
- Nutrition: A balanced diet can stabilize energy and mood.
- Mindfulness & meditation: Practicing present-moment awareness can lower anxiety levels.
3. Medications
SSRIs or SNRIs can help manage more severe depression or anxiety.
4. Support Networks
Sometimes, just talking with other women going through the same thing can be a lifeline. Online groups, menopause support communities, or local wellness workshops can provide comfort and connection.
Essential Survey
Dr. Juliana Hauser, in conjunction with FemmePharma, is conducting an important survey about mental health in perimenopause and menopause. Dr. Juliana Hauser leads conversations about taboo topics like sex and sexuality, menopause, intimacy, relationships, and more both publicly and privately through her practice. She has a PhD in Counseling Education and has a TEDx talk about her work with personal agency. She’s seeking 1,000 participants to fill out a 15-20 minute survey, completely online and anonymous and will publicly share the results this summer so long as she reaches this goal of participation. This survey is for women ages 35-90 who are in perimenopause, menopause, or who are younger if they have experienced surgical menopause.
Please follow this link to find out more and participate in the survey:
Dr. Hauser Survey on Perimenopause and Menopause Mental Health
It’s Okay to Ask for Help
Menopause isn’t just a biological milestone—it’s an emotional one, too. If you’ve been feeling off, overwhelmed, or down, don’t be afraid to ask for help. Your mental health matters, and getting support isn’t a weakness—it’s a smart and necessary step toward thriving in this next chapter of life.
Remember: this is a season, not a sentence. With the right tools and support, you can feel balanced, whole, and empowered through menopause and beyond.
If you or someone you love is struggling with depression or suicidal thoughts, don’t wait—reach out. In the U.S., you can contact the 988 Suicide & Crisis Lifeline by calling or texting 988, 24/7.
Why Sex Hurts: Causes of Painful Sex at Any Stage
Womanhood is marked by change, from our youth to the wisdom maturity (hopefully!) brings us. For many, maintaining a fulfilling sex life is a crucial part of overall well-being. Yet, a common challenge is painful sex, medically known as dyspareunia. While frequently associated with menopause, it can arise at various points in a woman’s life, impacting everything from athletic performance to the emotional journey of attempting to conceive. No matter your stage or circumstances, discomfort does not have to be the norm.
Roots of Dyspareunia
Pain during sexual activity is complex, with various causes. Beyond general factors like vaginismus (involuntary muscle spasms) or vulvodynia (chronic vulvar pain), menopause introduces a set of physiological changes that can contribute significantly to dyspareunia. As women transition through menopause, declining estrogen levels often lead to vaginal atrophy, affecting up to 75% of women over 50. This condition results in reduced natural lubrication, increased friction, and thinning of vaginal tissues, making the vaginal canal shorter and tighter. The tissue also becomes more sensitive, prone to tears, and inflammation.
Other factors can cause similar discomfort. For women active in sports, high-impact activities or intense core work can lead to pelvic floor muscle tightness or imbalance. Experiencing stress and anxiety can cause low arousal and muscle tension, making sex uncomfortable.
Painful sex can arise from cancer treatments. Therapies like chemotherapy, radiation, or hormone blockers (e.g., for breast cancer survivors) can induce medical menopause, or alter hormonal balance. This can lead to severe vaginal dryness and vaginal atrophy, even in younger women. For those who are sexually active and, in some cases, may be attempting to conceive before or after treatments, this discomfort can add emotional strain to an already challenging journey. It also underscores that painful sex is not just an “older woman’s” issue but instead a health concern across ages.
Reclaiming Intimacy
Regardless of the cause, strategies exist to manage and alleviate painful sex, allowing women to maintain a fulfilling intimate life.
- Vaginal Hydration & Lubrication: One of the most effective ways to combat painful sex, especially due to dryness, is through specialized products. Mia Vita® Personal Lubricant & Moisturizer is an FDA-cleared solution for this purpose. Its formula, featuring ingredients like sodium hyaluronate and vitamin E, works to provide immediate lubrication during intimacy and sustained moisture for ongoing relief from vaginal dryness. Consistent use can significantly improve tissue health and elasticity, making sex enjoyable again.
- Vaginal Health Habits: Daily practices can make a big difference! For example, wearing cotton underwear and avoiding harsh soaps, douches, or fragranced hygiene products that can disrupt natural pH and irritate sensitive vaginal tissue. Regular OB-GYN appointments are critical for monitoring vaginal health and addressing concerns.
- Pelvic Floor Physical Therapy (PFPT): For athletes, or women experiencing muscle tightness, spasms, or weakness, PFPT can be transformative. A specialized physical therapist can assess and treat pelvic floor dysfunction, teaching exercises and techniques to release tension or strengthen muscles, alleviating dyspareunia.
- Foreplay and Communication: Painful sex can lead to anxiety. Increasing foreplay allows more time for arousal, and consistent, open communication with your partner is vital for support. Discuss what feels comfortable, explore positions or forms of intimacy that don’t involve deep penetration, and reaffirm the connection beyond physical sex.
- Stress Relief: Chronic stress and anxiety contribute to muscle tension and can diminish libido, exacerbating painful sex. Incorporate mindfulness, yoga, meditation, or therapy into your routine to manage stress and improve overall well-being.
- Mindful Activity: While intense sports can contribute to pelvic floor issues, regular physical activity improves blood flow throughout the body, including to vaginal tissues. This helps maintain vaginal health and elasticity, while gentle exercises can help relax pelvic muscles.
- Doctors: Your doctor can rule out underlying issues. Discuss hormonal therapies if appropriate, or refer to specialists like a pelvic floor physical therapist or sex therapist. For women post-cancer treatment, specialized gynecological oncology care can provide specific solutions.
It’s YOUR Intimate Life!
Painful sex, whether experienced during menopause, post-cancer treatment, or in the context of an active lifestyle, is solvable. By understanding its causes and implementing strategies, women can reclaim pleasurable intimacy. Menopause, or any other life stage, does not signify the end of a satisfying sex life. It’s an opportunity to learn, adapt, and prioritize your intimate health.