Author: Sarah Armes
Editor: Sarah Anderson
This blog is the third in a three-part series covering key insights from the 2024 Modality Pathfinder Lifestyles Summit.
Women encounter distinct health challenges, including hormonal and metabolic changes, as well as an increased risk of conditions such as osteoporosis and iron deficiency. Addressing these issues requires tailored interventions that consider lifestyle choices, including diet, exercise, sleep, stress management, and substance use. Women can achieve better health outcomes and improved quality of life by prioritising these factors in healthcare.
Diet and Nutrition
A healthy diet is fundamental to women’s health, supporting weight management, preventing chronic diseases, and ensuring overall wellbeing. However, many women face nutritional deficiencies, such as a lack of iron, calcium, or folic acid, which can lead to anaemia, osteoporosis, and pregnancy complications.
Reducing carbohydrate intake to 120 grams per day (or lower under medical supervision) and prioritising unprocessed foods is beneficial to address metabolic issues. For weight management, increasing plant-based foods, healthy fats, and proteins while avoiding processed and high-carbohydrate foods can reduce cravings, stabilise mood, and promote long-term health.
Physical Activity
Exercise is a cornerstone of good health. For women, regular physical activity reduces the risk of cardiovascular disease by 30-60%, improves insulin resistance, and lowers blood pressure. It also supports mental wellbeing by alleviating symptoms of depression and anxiety, enhancing mood, and reducing stress.
Exercise is also crucial for maintaining bone health. Weight-bearing exercises like walking and resistance training help prevent osteoporosis, especially after menopause. Incorporating simple daily habits, such as a brisk 20-30 minute walk or following a structured '3-5 plan' workout (3-5 exercises, 3-5 repetitions, 3-5 sets, 3-5 days a week), can yield long-term health benefits.
Sleep and Recovery
Sleep is essential for overall health, yet women often struggle with sleep disruptions, particularly during menopause or while raising young children. Chronic sleep deprivation can lead to hormonal imbalances, weight gain, and mental health challenges.
Research indicates that adults who sleep fewer than six hours per night have a 13% higher risk of mortality. Sleep deprivation is also linked to a 30% higher likelihood of obesity. Women can improve sleep quality by establishing a bedtime routine, reducing blue light exposure, avoiding stimulants like caffeine in the afternoon, and engaging in relaxation practices like mindfulness or Nidra yoga.
Stress Management and Mental Health
Stress has a profound impact on women’s health, affecting the cardiovascular, gastrointestinal, and reproductive systems. Women are often more susceptible to stress due to societal pressures, caregiving roles, and work-life balance challenges. Chronic stress can disrupt ovulation, lead to irregular menstrual cycles, and increase the risk of hypertension.
Practising mindfulness, spending time in nature, engaging in deep relaxation, and nurturing social relationships can all significantly improve mental wellbeing. These practices not only enhance resilience but also contribute to overall wellbeing.
Addressing Substance Use
Smoking, alcohol, and drug misuse pose serious health risks for women. Smoking increases the likelihood of lung cancer, cardiovascular diseases, and reproductive health complications. Excessive alcohol consumption raises the risk of breast cancer, liver disease, and mental health problems.
Healthcare guidance, such as the National Institute for Health and Care Excellence (NICE) fertility recommendations, highlights the importance of reducing exposure to harmful substances. Women trying to conceive should avoid smoking and limit alcohol intake, as these behaviours can affect fertility.
Polycystic Ovarian Syndrome (PCOS)
Lifestyle management is essential for women with PCOS. A combination of healthy eating and regular physical activity can improve overall health, quality of life, and weight management. Healthcare providers should work closely with women to set personalised goals, recognising that even modest lifestyle changes can lead to meaningful health improvements.
By addressing lifestyle factors, healthcare providers can help women prevent chronic conditions, manage existing health issues, and enhance their quality of life. Diet, exercise, sleep, stress management, and substance use should be central to women’s healthcare strategies.
Comments