Collection: Women's Health

Certain health issues, such as endometriosis, polycystic ovary syndrome (PCOS), and other conditions related to the ovaries and womb, are exclusive to women. Additionally, conditions like uterine fibroids and breast cancer primarily affect women due to the anatomical and hormonal differences in female physiology.

Women are at a significantly higher risk for various hormonal and autoimmune conditions. For instance, they are more likely to develop endometriosis, PCOS, breast cancer, and other hormone-related cancers. Women are also more prone to osteoporosis, due to lower bone density, and autoimmune diseases like Hashimoto's thyroiditis and rheumatoid arthritis, which occur more frequently in females than in males.

Women are disproportionately affected by depression, anxiety and brain fog. These conditions are often linked to hormonal fluctuations during menstruation, pregnancy, postpartum, and menopause. Stress, societal pressures, and physical health challenges can further exacerbate these mental health issues.

Hair loss in women is often caused by a combination of factors:

• Low thyroid function (hypothyroidism), which can result in thinning hair and brittle strands.
• Nutrient deficiencies, particularly in protein, iron, zinc, biotin and vitamin D.
• PCOS (Polycystic ovary syndrome), where hormonal imbalances contribute to hair thinning or shedding.
• Stress, which can disrupt the hair growth cycle, leading to temporary or prolonged hair loss (telogen effluvium).

Addressing the underlying cause with the help of a healthcare practitioner can help mitigate hair loss and improve overall hair health.

Excess facial hair in women is often a symptom of androgen dominance, a condition in which male hormones (androgens) like testosterone are elevated. This is commonly associated with polycystic ovary syndrome (PCOS), a hormonal disorder that can cause symptoms such as irregular periods, acne, and hair thinning in addition to increased facial hair.

Hormonal fluctuations during the menstrual cycle, particularly in estrogen, progesterone and androgens (male hormones), can trigger acne. An increase in male hormones stimulates the skin's oil glands, leading to clogged pores and breakouts. Additionally, changes in estrogen levels can cause inflammation, further contributing to acne during this time.

Bone health is critical at every stage of a woman’s life. During childhood and adolescence, proper nutrition and exercise help build strong bones. Peak bone mass is reached in the mid-30s, after which maintaining bone density becomes vital to prevent osteoporosis. After this age, a focus on strength training, adequate calcium and vitamin D intake and reducing bone loss through a healthy diet and active lifestyle is essential.

Reducing stress levels involves a combination of lifestyle adjustments and self-care practices:

• Balanced diet: Focus on eating nutrient-dense foods and maintaining stable blood sugar levels to support overall mood and energy.
• Regular exercise: Activities like yoga, walking or strength training help reduce stress hormones like cortisol.
• Supplements: Nutrients such as magnesium, adaptogenic herbs (like ashwagandha), and omega 3 fatty acids can aid in stress management.
• Mindfulness practices: Incorporate techniques like meditation, deep breathing or journaling to manage emotional well-being.

During menopause, various changes in diet and lifestyle can help manage symptoms and promote overall health:

• Phytoestrogens: Increase intake of foods rich in phytoestrogens, like soy, flaxseeds, and legumes, to support hormonal balance.
• Bone health: Ensure adequate calcium, vitamin D, and weight-bearing exercise to maintain bone density.
• Heart health: Focus on a diet low in saturated fats and high in omega 3s to support cardiovascular health.
• Sexual health: Women may experience changes in sexual health, such as reduced libido or vaginal dryness, but with proper care, communication and treatment options, they can maintain a fulfilling sexual life.
• Stress management: Incorporate mindfulness, relaxation techniques, and regular exercise to cope with menopausal mood swings and stress.

Both men and women need healthy testosterone levels and as ageing progresses these levels can decline. It is advised to test hormone levels but some herbs and foods can be used to help support healthy testosterone levels for improved sleep and moods in both men and women. The conversion of testosterone in the body is regulated by an enzyme called 5-α-reductase to a form of testosterone known as dihydrotestosterone (DHT).

When testosterone is converted to DHT it is lowered in the body and can no longer work effectively resulting in:

• Hair loss
• Extra facial hair and acne
• Depression and low mood
• Sleep disturbances

Foods, herbs and nutrients that inhibit 5-α-reductase enzyme activity and decrease or prevent symptoms:

Women are generally advised to start mammogram screenings at 40 years old, as this is when the risk of breast cancer begins to increase. However, women with a family history of breast cancer or genetic mutations, such as BRCA1 or BRCA2, may need to start screenings earlier. It’s best to consult a healthcare practitioner to determine the appropriate screening timeline based on individual risk factors.

Ashwagandha is an evergreen shrub found in India, Africa and parts of the Middle East. This nutrient has been used in Ayurvedic medicine (traditional medicine system in India) to increase energy, reduce inflammation, pain and anxiety. Several clinical studies show that ashwagandha may help to relieve symptoms of stress, as it normalizes cortisol levels which decreases the stress response. Ashwagandha's hormone-balancing properties can support women's overall wellness by positively influencing the menstrual cycle, reproduction and menopause.

B vitamins play a significant role in maintaining good health and well-being. This nutrient serves as the building blocks of a healthy body and has a direct impact on energy levels, brain function and cell metabolism. Vitamins B12, B6, and B3 play a key role in regulating hormones. Vitamin B12 supports the production of adrenal hormones like adrenaline and cortisol, while vitamin B6 is crucial for maintaining balanced estrogen levels. Vitamin B3 aids in detoxifying excess steroid hormones, helping to prevent hormone imbalances.

Calcium is a mineral that is associated with healthy bones and teeth. Food sources of calcium include dairy products (milk, cheese and yogurt), fortified plant based milks (almond, soy and rice), canned sardines with bones, almonds, winter squash, edamame beans and leafy greens (spinach, kale, bok choy and turnip). It is difficult for the body to break down calcium in the gut and absorption is often low from food sources, therefore supplementation ensures optimal absorption of calcium to meet daily requirements. Oxalates and phytates found in some plant foods (green leafy vegetables, soy products, tea, beans, nuts) bind to calcium and also reduce the absorption of this mineral. Therefore, it is important to avoid eating high oxalate and phytate rich foods with calcium. Studies have shown that higher intakes of calcium achieved through supplementation was associated with improved bone density and lowered the risk of hip fractures. The recommended dietary allowance (RDA) for calcium for women aged 19-50 years is 1000 mg daily, for women above 51 years is 1200 mg daily, for pregnant and lactating women 1000-1300 mg daily.

Diindolylmethane (DIM) is a phytonutrient and plant indole found in cruciferous vegetables including broccoli, Brussels sprouts, cabbage, cauliflower and kale. The body creates DIM when breaking down indole-3-carbinol (I3C). I3C is believed to assist with estrogen metabolism and cancer prevention. DIM has potent effects on estrogen metabolism by preventing either drastic increases or decreases in estrogen and maintaining a balance.

Magnesium is an essential mineral found in the body. It is present in many foods (wholegrains, dark, leafy vegetables, legumes and nuts) and also as a dietary supplement. Magnesium serves as a cofactor in more than 300 enzymatic reactions. Magnesium plays an important role for women in managing stress, supporting detoxification, and alleviating symptoms of Premenstrual Syndrome (PMS) and menopause.

Omega 3 fatty acids are found naturally in fatty fish such as salmon, trout, pilchards, sardine, fresh tuna (not tinned) and mackerel. It is often difficult meeting daily omega 3 requirements, therefore supplements are a convenient and consistent source of omega 3. Omega 3 helps lower the risk of heart disease and cancer. However, it offers greater benefits for women by protecting against health issues unique to them. Consuming omega 3 fatty acids during pregnancy and breastfeeding may support a child's brain development. Additionally, research suggests that omega 3 supplementation could help prevent preeclampsia, postpartum depression, menopausal symptoms, postmenopausal osteoporosis, and breast cancer.

Red clover, a member of the legume family, containing isoflavones, compounds similar in structure to estrogen. Red clover supplements are commonly promoted for managing menopause symptoms and preventing osteoporosis. Historically, red clover was used to treat conditions like asthma, whooping cough, cancer and gout. Today, its extracts are primarily used for menopause symptoms, high cholesterol and osteoporosis.

Selenium is a trace mineral and is an essential component of various enzymes and proteins, called selenoproteins. These proteins assist to make DNA and protect against cell damage and infections. Seafood, organ meats and brazil nuts contain the highest concentrations of selenium. Other foods that contain selenium include beef, chicken, cottage cheese, eggs, brown rice, sunflower seeds, baked beans, mushrooms, oatmeal, spinach, milk, yoghurt, lentils, cashew nuts and bananas.This nutrient supports the immune system and is important for thyroid function.

Sulforaphane is a phytochemical found naturally in cruciferous vegetables (broccoli, cabbage, cauliflower, broccoli sprouts, Daikon radish and kale). This phytochemical enhances the natural detoxification process of the body. Sulforaphane is yielded when a chemical reaction occurs between Glucoraphanin (essential precursor compound) and Myrosinase (essential enzyme). It must be noted that not all supplements have the ability to yield enough sulforaphane using this chemical reaction. The bioavailability of sulforaphane is low in cruciferous plants, therefore supplementation with this phytochemical is important to optimize maximum yield. Sulforaphane has been identified as the most potent activator of Phase II detoxification enzymes.

Sulforaphene is a bioactive molecule that activates protective cellular genes, boosting the body's defense mechanisms against chronic illnesses. Daikon radish seeds release the highest levels of sulforaphene. Other cruciferous vegetables, like broccoli, also contain a similar molecule called sulforaphane. However, sulforaphane from broccoli requires the presence of an additional enzyme, myrosinase, to become bioactive. In contrast, sulforaphene from daikon radish does not require this enzyme. Both molecules function similarly in inhibiting DNA variations associated with chronic illnesses such as cancer.

Vitamin D is a fat soluble vitamin and is found in animal food sources such as salmon, herring, sardines, cod liver oil, canned tuna and egg yolks. Plant based sources of vitamin D include mushrooms which can synthesize vitamin D2 when exposed to UV light. Research suggests that Vitamin D also plays an important role in bone health as it regulates calcium in the blood by absorption of calcium from the gut. Vitamin D deficiency often leads to osteoporosis, fractures and mineralization defects which may lead to osteomalacia and muscle weakness in the long term, causing falls and fractures. Vitamin D supplementation may decrease bone turnover and increase bone mineral density.