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.
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.
Gardening for Your Mental Health
Cooler days. Less humidity. Fewer pests. Gardening in the fall is definitely worthwhile. Spring gets most of the hype and enthusiasm, but autumn has its own rewards. Bonus: You can also “grow” your mental and physical health this fall!
Doesn’t gardening end in late summer?
Surprise! When you decide to start or continue gardening late in the typical growing season, you’ll “reap” several distinct benefits:
- Firstly, more time outdoors before winter sets in. The chance to combine the enjoyment of fall with the satisfaction of preparing for next year.
- An extended growing season, with fresh produce available until frost or moderate freeze, depending where you live.
- Milder temperatures and regular rainfall reduce stress on plants, resulting in strong root growth that will withstand harsh winter and early spring weather.
- Many early spring crops, such as lettuce and peas, can be planted again. Some vegetables, like spinach and kale, actually taste sweeter after a light frost.
- Cleaning up your garden in the fall removes diseased plants and over-wintering locations for insects. And tilling the soil now will help it warm up quickly in the spring so you can plant early vegetables.
How does gardening improve my physical health?
Besides the nutritional boost you gain from eating fresh produce, your body will thank you for the time and effort spent in the garden. Here are some of the physical advantages:
- Adults should aim for 150 minutes a week of moderate-intensity physical activity a week. Spending just 30 minutes a day, five days a week, in the garden will meet that goal.
- Gardening involves all the major muscle groups. Your legs, arms, shoulders, buttocks, and core get a simultaneous workout. Stronger muscles and bones help prevent osteoporosis.
- The increased movement improves cardiovascular fitness and heart health. This helps to naturally lower blood pressure.
- Vigorous tasks, such as digging, raking, or mowing, burn significant calories—as much as brisk walking or cycling.
- All the bending, kneeling, and stretching involved in gardening leads to better balance and flexibility. Even hand strength and pinch force can improve, increasingly important functions as we age.
- Being in the sun promotes natural Vitamin D production by the skin. Vitamin D is essential for bone health and immune function. It also plays a significant role in regulating mood and sleep. Careful exposure to the sun (think sunblock) results in Vitamin D being stored in fat cells for 30-60 days, so you’ll have a steady supply heading into winter.
- For people who suffer from chronic pain, like arthritis and lower back discomfort, regular time spent gardening with low- or moderate-intensity can bring relief. Some modifications may be required, but you can still enjoy the benefits of being outdoors, taking deep breaths, and getting adequate exercise.
Any gardening tips to boost my mental health?
It might seem odd that watering plants and pulling weeds can make you happy, but research shows that people who garden experience more than simple satisfaction from harvesting carrots and squash. Consider these perks:
- Gardening leads to reduced anxiety and stress. People who garden have lower levels of cortisol, “the stress hormone.” Elevated cortisol levels are related to unhealthy outcomes, including memory and learning problems, obesity, and heart disease.
- Being outdoors, even in a small garden space, can relieve depression. The combination of natural light, sensory stimulation, physical activity, and feeling productive serve to boost the mood.
- When stress levels decline, the brain can work more efficiently. You may notice your memory is better, as well as your ability to pay attention and concentrate.
- Your planning skills and creativity can soar through gardening. By organizing and designing the space, then deciding on plants and color schemes, you become a horticultural artist. Then there are all the ways to prepare the food that you grow!
- There’s a reduced risk of developing dementia. Studies have demonstrated that regular gardening can reduce the risk by 36-47%.
- Get your hands dirty! A common and benign bacteria, Mycobacterium vaccae, lives in soil all over the world. When your hands work in the soil M. vaccae triggers the brain to release serotonin, a natural antidepressant and a “feel good” hormone.
- When it’s time to harvest your crops, the enjoyment you feel comes from another hormone, dopamine. It provides a sense of reward, as well as motivation to continue the task in order to get more pleasure. Your sense of accomplishment and self-esteem grow, reinforcing the benefits of gardening.
Whether you decide to plant another series of cold-tolerant vegetables, or just want to poke some daffodil or tulip bulbs in the ground to produce spring blooms, gardening in the fall will provide a satisfying outdoor activity before the dark days of winter take hold.
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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
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- 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.