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.
Importance of the women’s health initiative study
The National Institutes of Health (NIH) have been around a long time. Beginning in 1887, the institute is known today for being the largest source of funding for medical research, worldwide. It is also the Federal focal point for medical research conducted in the U.S. The NIH has many parts to it—27 Institutes and Centers—and is one of the U.S. Department of Health and Human Services’ eight Public Health Service agencies.
In their words, the institute’s goal is “to acquire new knowledge to help prevent, detect, diagnose, and treat disease and disability, from the rarest genetic disorder to the common cold [and their mission] is to uncover new knowledge that will lead to better health for everyone.”
The NIH—being such a robust organization—works on multiple research projects at once. A glance at their website in early May shows the release of new data centering on cancer immunotherapy, Alzheimer’s Disease, inherited blinding diseases, and healthy eating in midlife.
One of its studies—also the first and largest study undertaken, ever, focused on the health needs of women—is a long-term, national health study called the Women’s Health Initiative (WHI). In late April, the U.S. government cut funding, or a cancellation of contracts, for the WHI and then reversed these funding cuts days later.
What we know about the funding cuts reversal is this: public criticism from senators, scientists, and celebrities seemed to influence the Department of Health and Human Services to make its decision. The reversal seems to imply the study will continue to be funded as it has been, but the exact details are not confirmed yet.
What stands to be silenced if the study ends—which involves, in its first phase, 42,000 women giving data on themselves for 30 years ongoing—would be a loss of critical information on women’s health and health solutions. The study’s goal is preventing heart disease, colorectal and breast cancer, and osteoporosis in postmenopausal women, one of the fastest growing segments of the U.S. population. The study involves clinical trials of hormones and other medications and has already produced the most cumulative data set ever collected on women in their 80s and 90s.
Given that policies were in place discouraging the inclusion of women in clinical trials until 1993, the importance of the WHI continuing through completion cannot be emphasized enough. We all stand to learn—all we can—about women’s health and how to support it for the benefit of everyone living in our society.
Our team at FemmePharma has been asking ourselves, what can we learn from this situation and the way it unfolded (and is unfolding)? At the end of the day, we know the power that knowledge collection and sharing within our communities has—it takes place in our friendships, through conversation with colleagues, neighbors, and people around us, and in formal places of learning like schools, continuing education, and (ideally) our doctor’s offices.
Importantly, it starts with us—one woman, with one question, who uses their voice to speak up, ask, get informed, and then shares out that knowledge. This type of woman-women exchange becomes extra important when, at the federal level, knowledge about areas critical to the wellness of our world community are being seemingly played with, back and forth.
In other words: if what we receive is inconsistent, then we need to create consistency, in the most efficient and informed way we can. In previous blogs, we have spoken about the importance of women-focused collectives, which emphasize data building and self- and other-care.
Are you part of a group that focuses on individual and social-advocacy around women’s health? What makes you want to share with others? (And, ‘others’ includes men, too—because being informed about women’s health and women’s issues makes us all better equipped to care for one another.) What are the qualities of communities you feel you can trust and share in? We would love to hear from you! Let us know by emailing us at [email protected].
Best Pregnancy Workouts
Pregnancy is a time of incredible changes, and staying active can be physically and mentally beneficial. However, fitness during pregnancy should be approached with caution and awareness of your body’s needs. Pregnant women should aim for 150 minutes of moderate-intensity weekly exercise over four to seven days (American College of Obstetricians and Gynecologists [ACOG], n.d.).
Benefits of Working Out During Pregnancy
Exercising during pregnancy isn’t just about staying in shape—it’s about supporting your mind, body, and baby through this incredible journey. Regular movement can lift your mood, ease anxiety, and help manage the common aches and pains that come with pregnancy, like back pain and swelling. Plus, it boosts your cardiovascular health, builds strength, and keeps your endurance up—so when the big day arrives, you’ll feel more prepared. Staying active also helps regulate blood sugar levels and lowers the risk of gestational diabetes (Keating et al., 2022). For your little one, exercising while pregnant can lead to healthier birth outcomes, like a lower risk of preterm birth and a healthier birth weight. All in all, keeping active is a powerful way to ensure both you and your baby stay strong and healthy—and it sets you up for a smoother recovery after the baby arrives.
Pregnancy Safe Workouts
For women who were active before pregnancy, many exercises can be continued with appropriate modifications. Pregnant women who engaged in high-intensity aerobic exercise or running pre-pregnancy may continue but should expect to adjust as the pregnancy progresses. Running, for example, can often be maintained but may need to be scaled back depending on how the body responds. Physiological changes such as increased blood volume, joint laxity, and core pressure require careful monitoring. Just because you can continue a workout does not always mean you should, nor must you scale everything back entirely. The focus should be on maintaining strength, adapting to a changing body, and prioritizing well-being (Santos-Rocha et al., 2022).
For those who were sedentary before pregnancy, starting with low-intensity workouts and gradually progressing can be beneficial, provided there are no medical restrictions. However, it is crucial to consult with a healthcare provider before starting any new fitness routine. This step is a formality and a vital measure to ensure it is safe for you and your pregnancy.
Components of a Pregnancy-Safe Workout Program
A well-rounded prenatal fitness program should focus on the following:
- Maintaining or increasing strength to support posture and prepare for the physical demands of labor and postpartum life.
- Preserve lean muscle mass while avoiding excessive strain on the body.
- Strengthening the core and balancing pelvic floor tone to promote stability and minimize discomfort. Focusing on breathing and core engagement to reduce intra-abdominal pressure reduces the risk of postpartum diastasis recti and pelvic floor dysfunction.
- Incorporating mobility exercises to improve joint function without overstressing the body.
- Aerobic conditioning that aligns with an individual’s pre-pregnancy fitness level while adapting as needed (Santos-Rocha et al., 2022).
General Guidelines for Pregnancy Workouts
- Listen to Your Body—Your body is undergoing significant changes during pregnancy. Some will be noticeable, while others are more subtle. Always respect what your body is telling you. If you experience pain, dizziness, or unusual discomfort, stop and reassess your workout. This is not a sign of weakness but a necessary response to your body’s unique needs during this time.
- Prioritize Form Over Intensity—Proper form is essential during pregnancy workouts, especially as your body changes. If an exercise feels off or causes strain, adjust your approach or switch to a better modification to ensure your and your baby’s safety.
- Adjust Workouts as Needed—While maintaining strength is important, specific exercises may need modifications as the pregnancy progresses. Modifications to exercises are not about limitations but about working with your changing body in a way that supports both you and your baby. For example, as the pregnancy progresses, the depth of squats will be reduced to prevent strain on the pelvic floor and hip joints.
- Choose Safe and Effective Cardio – Running, walking, swimming, and stationary cycling may be safe forms of cardiovascular exercise during pregnancy. If you were a runner before pregnancy, then you may continue running but should expect to reduce intensity and duration as needed. Pay attention to how your body responds and avoid excessive strain.
- Avoid Overexertion – Pregnancy is not the time to push your body to its limits. Exercise should leave you feeling energized rather than depleted. According to research from ACOG, moderate-intensity activity is best, meaning you should be able to converse while working out.
Seeking Professional Guidance
If unsure which exercises are safe, consider working with a certified prenatal fitness specialist. Trainers with expertise in pregnancy fitness, such as those following recommendations from Girls Gone Strong (Girls Gone Strong, n.d.), can tailor workouts to support your changing body and personal goals. This professional guidance can give you the reassurance and support you need to feel secure in your fitness journey.
Final Thoughts
There is no one-size-fits-all approach to fitness during pregnancy. Every woman’s body is different, and every pregnancy is unique. The goal for your fitness should not be weight loss or significant performance gains but to maintain strength, mobility, and overall well-being. Whether you continue an active routine or modify it as needed, remember that you are supporting both yourself and your growing baby. Always check with your healthcare provider before starting or changing a fitness program to ensure it is safe for you and your pregnancy.
References
- Ko J, Park YM. Menopause and the Loss of Skeletal Muscle Mass in Women. Iran J Public Health. 2021 Feb;50(2):413-414. doi: 10.18502/ijph.v50i2.5362. PMID: 33748008; PMCID: PMC7956097.
- Fragala, Maren S., et al. “Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association.” Journal of Strength and Conditioning Research 33.8 (2019): 2019-2052. DOI: 10.1519/JSC.0000000000003230.
Luo, X., Wang, Z., Li, B. et al. Effect of resistance vs. aerobic exercise in pre-diabetes: an RCT. Trials 24, 110 (2023). https://doi.org/10.1186/s13063-023-07116-3
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.