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 Much Fiber Do You Need Per Day?
The Power of Fibermaxxing: How Much Do You Need Per Day?
For years, protein has dominated health conversations. Now, fiber is stepping into the spotlight. Across clinics and research, more people are recognizing the power of fiber foods for whole body health. This shift, often called fibermaxxing, reflects a growing awareness that fiber supports far more than digestion.
Moreover, fiber influences appetite, blood sugar balance, heart health, and long-term wellbeing. Many people who improve their fiber intake report steadier energy and better weight control.
What Is Fiber and Why Do We Need It?
Fiber is a type of carbohydrate found in plant foods that your body cannot fully digest. Instead of being broken down for calories, it moves through the gut where it supports digestion, feeds beneficial bacteria, and helps regulate how quickly sugar enters the bloodstream. There are two main types, and both play important roles.
Soluble fiber dissolves in water and forms a gel like texture. It helps steady blood sugar, supports healthy cholesterol levels, and can improve fullness after meals. Insoluble fiber adds bulk and helps keep bowel movements regular by moving waste through the intestines more efficiently. Most foods contain a mix of both.
Beyond digestion, fiber also supports hormone detoxification. Your liver packages used hormones, including estrogen, so they can be eliminated through the bile and stool. If bowel movements are slow, those compounds may be reabsorbed. A fiber rich diet helps the body clear them more effectively. Additionally, when gut bacteria ferment certain fibers, they produce short chain fatty acids that support the gut lining, reduce inflammation, and influence immune function and metabolic health. For more on how the gut microbiome influences overall health, see our guide to gut health
How Much Fiber Do You Need Per Day?
Many adults would benefit from eating more fiber, yet most people fall short. Official guidelines set the baseline at around 25 g per day for women and 30 to 38 g per day for men, depending on age. In functional medicine, practitioners often encourage aiming for around 30 g per day or more as a practical target for supporting appetite control, blood sugar balance, heart health, and long-term wellbeing, especially when it is increased gradually.
Modern diets often lack whole plant foods and rely heavily on refined carbohydrates, which contain little fiber. If you are currently eating very little fiber, build up slowly over one to two weeks and increase fluids, as a sudden jump can cause bloating and discomfort.
Importantly, the goal is not just quantity but variety. Eating a wide range of plant foods provides different fiber types that nourish different gut bacteria, which supports gut health and whole-body wellbeing.
Signs You May Not Be Getting Enough Fiber
Low fiber intake often shows subtle signs. Many people do not realize the connection at first. Common indicators include:
• Irregular bowel movements
• Bloating or sluggish digestion
• Frequent hunger or cravings
• Energy dips during the day
• Difficulty maintaining a healthy weight
• Elevated cholesterol or blood sugar over time
Moreover, poor intake can influence gut bacteria balance, which may affect immunity, mood, and inflammation.
Fiber Foods to Focus On
The simplest way to boost your intake is to build meals around whole plant foods. These fiber foods do more than add bulk. They also bring vitamins, minerals, antioxidants, and natural compounds that support gut and metabolic health.
Focus on:
• Whole grains such as oats, quinoa, brown rice, and barley
• Legumes including lentils, chickpeas, black beans, and edamame
• Vegetables like broccoli, carrots, Brussels sprouts, and leafy greens
• Fruits such as berries, apples, pears, and oranges
• Nuts and seeds including chia, flax, pumpkin seeds, and almonds
Additionally, limit ultra processed foods. Many are low in natural fiber and high in refined carbs, added sugars, and additives. This combination can drive cravings, disrupt blood sugar, and crowd out the fiber foods your gut bacteria need.
Fiber, Fullness and Mood. Why It Matters Beyond Digestion
Fiber does far more than support digestion. It plays a powerful role in appetite control and emotional wellbeing. High fiber meals slow digestion and help you feel fuller for longer. This reduces overeating and supports healthy weight balance. Moreover, fiber stabilizes blood sugar, which helps maintain steady energy and mood. Rapid blood sugar swings often contribute to irritability, fatigue, and cravings. Fiber helps smooth these fluctuations.
The gut and brain are closely connected through the gut brain axis. Beneficial gut bacteria fed by fiber produce compounds that influence mood, stress response, and mental clarity. This is one reason many people feel mentally better when increasing fiber foods.
How to Increase Fiber Without Digestive Discomfort
If you increase fiber too fast, bloating and gas are common. The fix is simple. Go slowly and build up over time. Start by adding just one extra serving of a fiber rich food each day. Keep that steady for a few days, then add another. Most people do well increasing gradually over one to two weeks. Also, drink plenty of water, because fiber needs fluid to move comfortably through the digestive tract.
Additionally, chew well and spread fiber across meals rather than loading it all into one salad. Variety helps too, so rotate your fiber foods instead of relying on one source. If your digestion is sensitive, begin with gentler options that are higher in soluble fiber, such as oats, chia, ground flax, berries, and cooked root vegetables. Cooked vegetables are often easier to tolerate than large amounts of raw vegetables at first.
If you’re worried about the initial bloating that can come with ‘fibermaxxing,’ supporting your digestive tract from the inside out can help. Mia Vita Women’s Probiotic is formulated to help reduce occasional gas and bloating, making it easier for your system to adjust as you increase your daily fiber intake.
Making Fiber a Daily Habit
Consistency matters more than perfection. Building simple habits makes fiber intake sustainable. Begin your day with a fiber rich breakfast such as oats with berries and seeds. Add vegetables to lunch and dinner. Include legumes several times weekly. Snack on fruit, nuts, or seeds instead of refined foods. Moreover, aim to fill half your plate with plant foods. Over time, these small choices create a meaningful shift in gut health, metabolism, and long-term wellbeing.
Fiber is no longer just about digestion. It supports appetite, energy, mood, and overall health. By prioritizing fiber foods daily, you create a strong foundation for lasting wellness.
Mia Vita® Women’s Probiotic
Don’t just mask discomfort—solve it from within. While fiber provides the fuel, Mia Vita Women’s Probiotic restores your gut and vaginal microbiome simultaneously. This physician-trusted, science-backed formula works to beat the bloat for lasting balance and total body confidence.
Reproductive Health Data Privacy in the Age of Health Apps
In midlife, our bodies are changing again. Cycles shift. Symptoms surprise us. Perimenopause can feel unpredictable, and many women turn to health apps to track patterns, moods, sleep, libido, and bleeding.
But here’s the question we don’t ask often enough: Where does that data go?
Reproductive health data is some of the most intimate information we generate — yet it doesn’t always get the privacy it deserves. The good news? While the legal landscape continues to evolve, your digital autonomy is still yours to strengthen.
Let’s talk about what that really means.
The HIPAA Misconception and Reproductive Health Data
Many women assume their period tracker or menopause app is protected by federal privacy laws like Health Insurance Portability and Accountability Act (HIPAA).
Here’s the reality: Most health apps are not covered by HIPAA.
HIPAA applies only to “covered entities” — doctors, hospitals, and insurance companies. If you enter cycle data into a standalone app that isn’t directly connected to your healthcare provider, it likely falls outside HIPAA’s protection.
That means:
- Your data may be stored on third-party servers.
- It may be shared with advertisers.
- It may be sold in aggregated (or sometimes de-identified) forms.
- It may be accessed through legal requests, depending on jurisdiction.
This isn’t meant to alarm you — it’s meant to inform you. When you understand the rules, you go from passive user to empowered decision-maker.
How Data Gets “Triangulated” into the Digital Trail of Reproductive Care
You might think: I’m just tracking my period — what’s the risk? Unfortunately, your reproductive data doesn’t live in isolation. Companies and data brokers can “triangulate” information by combining:
- Missed periods
- Basal body temperature changes
- Search history (pregnancy symptoms, miscarriage information)
- Location data (visits to OB/GYN clinics or pharmacies)
- Online purchases (pregnancy tests, prenatal vitamins)
Together, these data points can form a detailed narrative — potentially identifying a pregnancy, loss, or termination. This broader web becomes part of the digital trail of reproductive care, even if you never explicitly state anything in one place.
For women in perimenopause or menopause, this is particularly important. Irregular cycles are common. Hormonal shifts can mimic pregnancy symptoms. What feels like routine symptom tracking can unintentionally create sensitive data patterns.
Again, awareness is power.
What Does a “Safe” Reproductive Health App Look Like?
Not all apps are created equal. Some companies are proactively building privacy-forward platforms. When evaluating an app, look for:
1. Clear Privacy Policies
If the privacy policy is vague, difficult to find, or filled with broad data-sharing language, consider that a red flag.
2. Data Minimization
Does the app only collect what’s necessary? Or does it request access to contacts, precise location, or unrelated data?
3. Local Data Storage Options
Some apps allow you to store data only on your device instead of in the cloud.
4. End-to-End Encryption
This ensures that even the company cannot easily read your stored data.
5. Easy Data Deletion
If you search “How to delete period tracker data” and can’t find a simple answer within the app settings, that’s a problem.
A trustworthy app makes deletion clear, straightforward, and complete.
Privacy Checklist: Protecting Your Reproductive Health Data
Here are some things you can do to ensure your data remains safe and secure.
✔ Review App Permissions
Go into your phone settings and remove unnecessary permissions (location, microphone, contacts).
✔ Use Anonymous Email Accounts
Create a separate email account that doesn’t include your full name.
✔ Disable Location Tracking
Especially for health-related apps unless absolutely required.
✔ Turn Off Ad Tracking
On both iPhone and Android, you can limit cross-app tracking.
✔ Regularly Delete Period Data
Learn exactly how to delete period tracker data from within the app — not just uninstall it. Many apps retain server-side data unless you request full deletion.
✔ Consider Manual Tracking
Old-school paper calendars, encrypted notes apps, or printable trackers are still valid tools.
✔ Read Before You Click
Yes, the terms and conditions screens are long and boring — but reading the fine print and understanding what you’re consenting to is important.
Why This Matters for Women in Midlife
For women 40+, this conversation intersects with larger themes of autonomy and advocacy. Perimenopause and menopause already come with enough misconceptions. Your data tells a story about your body — irregular bleeding, hormone shifts, libido changes, mood fluctuations. That story should remain yours to share on your own terms.
We are living in a time where legal frameworks around reproductive rights and privacy are shifting. That uncertainty can feel destabilizing. As women, we can’t control every law or technical platform. But we can control how we use our data. Digital autonomy is a muscle — and like any muscle, it strengthens with use.
Empowerment Over Fear
Health apps can be incredibly helpful during perimenopause and menopause. They can reveal patterns, support conversations with providers, and help you feel less alone in the chaos of shifting hormones.
Reproductive health data deserves the same care and intention as the rest of your wellness routine. Just as you advocate for hormone testing, mental health support, or better intimacy in relationships, you can advocate for your data.
Protecting your privacy doesn’t need to cause fear. It ensures you stay informed and adaptive — just like you’ve been through every other life transition.
Listen, Validate, Act: How Nurse Practitioners are Closing the Gender Data Gap in Women’s Health
Today, we bring you the brilliant Dr. Shawana Moore, PhD, DNP to learn how Nurse Practitioners are closing the gender data gap in Women’s Health.
Dr. Moore is a board-certified Women’s Health Nurse Practitioner (WHNP) with over 15 years of experience and a member of our Medical Advisory Council. We sat down to discuss why the Nurse Practitioner (NP) is uniquely positioned to bridge the gap between medical discovery and patient care.
The interview has been condensed for clarity.
FemmePharma: Can you share a bit about your background and your passion for this space?
Dr. Moore: Absolutely! I’ve been in the healthcare space for over 15 years. Most of my work has centered around women’s health and gender-related populations, advocating for awareness around conditions that affect these populations across the lifespan. It’s a pleasure to share this knowledge with the FemmePharma community, as we share the same passion for ensuring women aren’t overlooked.
FemmePharma: We want to give Nurse Practitioners a lot of love today! Regarding the NP/MD partnership, how does the collaborative model used by NPs enhance the quality and accessibility of health services, particularly in areas where physicians are limited?
Dr. Moore: This is a vital question. Nurse practitioners rank among the top professionals in America—at one point recently, it was the number one profession. Collaboration is part of our makeup; we are taught early on to work with physicians, social workers, and therapists. We don’t work in a silo.
In states like Georgia, where I live, OBGYN access is incredibly limited. Nurse practitioners are key to closing these gaps. We allow for timely access to care, and the data shows we typically have more time to spend with the patient. Because we don’t always have a surgical schedule or the same in-hospital demands, we can provide a holistic approach that includes the patient’s family and community.
FemmePharma: Why is a Nurse Practitioner with a specialized concentration in women’s health or menopause more likely to be proactively screening for conditions like GSM than a general primary care provider?
Dr. Moore: It’s about the didactic training. WHNPs go through coursework and clinical practice focused specifically on these populations. While our physician colleagues are trained in this as well, their path involves medical school, then residency, then fellowship. NPs are already registered nurses; we then move into a post-licensure master’s or doctoral program, which is often faster-paced and puts us into specialized practice sooner.
Furthermore, organizations like The Menopause Society offer special certifications for licensed providers. Because of our educational timeline, we get this specialized training early and are placed into the clinical setting where these symptoms fall directly under our scope of care.
FemmePharma: You mentioned something critical: “level of comfort.” Why is it that even if the education is present, some providers still struggle to address women’s health issues?
Dr. Moore: Every healthcare provider—MD or NP—meets the academic standards. But what happens after graduation? What continuing education are you pursuing? What professional organizations are you engaging to become more confident and knowledgeable about the topic area? Historically, menopause was overlooked and shrouded in misinformation, which made the healthcare community afraid to appropriately manage or treat it. Now, barriers are being broken. More science and evidence are being presented. It is the provider’s responsibility to seek that knowledge and professional alignment to become confident. If you’ve never prescribed a medication or referred to a specific practice because you lack confidence in that data, you won’t do it. We have to push our own comfort zones to give patients the care they deserve.
FemmePharma: At FemmePharma, we talk a lot about the “gender data gap.” How is the shift in research—studying women—changing the way you practice?
Dr. Moore: It’s a breakthrough. Years ago, women weren’t the focus of research. Now that women are part of the studies, we can understand the processes occurring within the female body and develop better treatment modalities. My hope is that we ensure women get the best possible treatment throughout their lifespan, regardless of their health conditions. And, that healthcare and science can meet women exactly where they are.
FemmePharma: How do you approach the “menu” of treatment options, especially when balancing pharmacological and non-pharmacological interventions?
Dr. Moore: I always tell my patients: you are the most important member of this healthcare team. I present the “menu”—the appetizers, the main course, and the dessert. I look at their medical history and their desires. If a patient has a genetic mutation that increases blood-clot risk, I explain why a certain hormonal method isn’t for them.
We have to tailor the plan. Some women aren’t comfortable with a vaginal cream, and that’s okay. We find a different option. These conversations take time; they aren’t five-minute visits. It’s about ensuring the patient’s voice is at the forefront of the table.
FemmePharma: You’re describing listening—real, open listening—to the patient’s story. Is this the standard we should hold all providers to?
Dr. Moore: Absolutely. It takes a team to care for a patient correctly. We are dedicated to lifelong learning. We must go beyond our learning in school to bring the most current evidence into the space to ensure we are doing the very best we can as providers.
FemmePharma: If you could leave us with one final thought, what would it be?
Dr. Moore: The most important three things are: Listen, Validate, and Act. We must listen to our patients because they are the compass of their bodies. We must validate what they are experiencing. And finally, we must act. Without action, their exposure of their symptoms goes to no avail. If you aren’t comfortable managing a condition, phone a colleague or find a referral source. We have a pivotal role in ensuring every woman experiences every life cycle in the most enjoyable, comfortable manner possible.
Dr. Shawana Moore, PhD, DNP, APRN, WHNP-BC, PNAP, FAAN is a Women’s Health Nurse Practitioner and Associate Professor at Emory University DNP Program Director of Nursing. She is also a member of the FemmePharma Medical Advisory Council.