The 5 common women’s health issues you can tackle with food
Women have a unique and evolving health journey. From the early days of menstruation to the later stages of menopause, as their bodies change, so too does the health issues they face.
With women often juggling many roles in their life – from caretaker to career professional – little time and headspace is left to focus on their own health needs.
To help support women on their health care journey, our team of dietitians have explored five common health conditions that affect women as they age, starting with Polycystic Ovary Syndrome (PCOS) through to osteoporosis. While these conditions should be worked through with your health care provider based on your individual needs, there are some specific foods that can actually help with symptom management and support.
1. Polycystic Ovary Syndrome (PCOS)
What is it and who does it affect: Polycystic Ovary Syndrome (PCOS) is a common hormonal condition that affects 1 in 10 females in their reproductive years. It’s one of the leading causes of infertility, but up to a whopping 70% of cases go undiagnosed. It can also increase your risk of long-term health conditions, like diabetes, heart disease, hypertension (high blood pressure), and endometrial cancer.
What are the symptoms: You may notice PCOS symptoms like disruption to your menstrual cycle as well as skin, hair and mood changes.
Which foods can help: PCOS can’t be cured but adopting a healthy lifestyle is an effective way to help manage PCOS symptoms and reduce your risk of chronic disease. Opting for high fibre, low glycaemic index carbs like wholegrains and legumes are great options as they can help to stabilise your blood sugars and reduce the risk of chronic diseases associated with PCOS.
The Mediterranean diet is also a great choice, known for improved metabolic health, which is crucial for managing PCOS. It supports the consumption of wholefoods like vegetables, fruits, lentils, legumes, nuts, seeds, wholegrains and lean proteins.
Recipes to look for: Mediterranean recipes
Note: If you’re on Metformin medication, be aware that it may lower vitamin B12 levels, especially if you have risk factors like diabetes or follow a vegan diet. Prioritise B12-rich foods and chat to your GP about whether supplementation is right for you.2. Gestational diabetes (GDM)
What is it and who does it affect: Gestational diabetes (GDM) affects 6% of women during pregnancy. It occurs when placental hormones interferes with insulin’s ability to regulate blood sugar levels. This can lead to complications such as early labour, larger babies, and high blood pressure in mothers.
What are the symptoms: GDM is usually diagnosed between the 24th and the 28th week of pregnancy, after a routine screening test.
Which foods can help: GDM can be managed by simple lifestyle adjustments including healthy eating and regular exercise. In some cases, medication may be needed to control blood sugar levels. Again, eating a balanced diet rich in whole plant foods is key – think legumes, wholegrains, fruits, veggies, nuts and seeds. Carbohydrates are important for both the mother and baby’s growth, but it is important to prioritise quality carbohydrates that help regulate blood glucose levels. Choose options that are high in fibre with a lower glycaemic index like multigrain breads, brown long-grain rice, lentils, legumes and whole wheat pasta.
It is a good idea to strategically time meals and snacks throughout the day to help spread out carb servings and help better manage blood glucose levels.
Recipes to look for: Quality carbohydrate recipes
Note: It's important to discuss gestational diabetes management with your healthcare professional.3. Hot flushes and night sweats – peri and post menopause
What is it and who does it affect: A hot flash is a sudden feeling of warmth in your upper body, often followed by sweating. When this happens at night, it is known as night sweats. They are caused by a drop in the hormone oestrogen.
Around 80% of women experience hot flushes during menopause. Perimenopause is the reproductive phase in a woman’s life occurring before the final menstrual period, or menopause.What are the symptoms: Hot flushes and night sweats are common symptoms of peri and post menopause.
Note: As night sweats can be a sign of other underlying conditions it is best to chat with your doctor, especially if they occur on a regular basis, are accompanied by other symptoms (like weight loss or pain) or you are not currently experiencing menopause.
Which foods can help: A diet emphasising wholefoods - like vegetables, fruits, wholegrains, nuts, seeds and legumes - can help you to stay healthy, which is important during the menopause phase. These foods may even relieve some of the symptoms, with soy-based foods such as tofu and soy milk and edamame beans being particularly important.
Soy foods contain health promoting compounds called isoflavones, which are similar in shape and size to the human body’s oestrogen but act different in the body.Research shows that soy isoflavones may even help to reduce the frequency and severity of hot flushes associated with menopause. While the benefit may be greater for some women than others (possibly down to differences in gut bacteria), soy products are still recommended to be included as a great choice for peri- and post-menopausal women due to their high fibre and protein content and role in helping to support a healthy heart.
Recipes to look for: Plant protein-rich recipes
4. Cardiovascular disease
What is it and who does it affect: Cardiovascular disease (CVD), including heart disease, stroke, and blood vessel disease, is the leading cause of death for women globally and is more common in older age groups. Surprisingly, women are more likely than men to die following a heart attack. Learn why women’s hearts are different.
What are the symptoms: Women can experience different symptoms to men so it’s important any changes in your health are immediately flagged with your healthcare professional. CVD symptoms for women can include pain or pressure in the chest, shortness of breath, nausea, fatigue, dizziness or light-headedness.
Which foods can help: A heart healthy diet is one that is rich in whole plant foods, like legumes, wholegrains, fruits, vegetables, nuts and seeds. Healthy fats and oils such as those from avocados, nuts, and olive oil are also great to include for heart health.
Choosing carbohydrates that are high in fibre is another important part of a heart healthy diet. Wholegrains like oats, wheat, barley, and quinoa contain fibre which can help regulate blood sugar levels and even improve cholesterol. Limiting foods with added sugar, salt, and saturated fats, and using herbs and spices instead of salt to flavour foods, can also help manage blood pressure and support heart health.
Recipes to look for: Quick & healthy meals
Adopting these dietary habits, along with regular physical activity and not smoking, can significantly lower the risk of cardiovascular disease.
5. Osteoporosis
What is it and who does it affect: Osteoporosis is a chronic disease which makes your bones thinner and weaker than normal. This causes the bones to become more fragile and likely to break and fracture from a fall or an injury. Women are 1.5 times more likely to develop osteoporosis than men and it affects more than half of women over 60. Hormones such as oestrogen play a crucial role in maintaining bone strength. The reduction in estrogen levels that occurs during menopause accelerates bone loss, making postmenopausal women particularly vulnerable to osteoporosis.
What are the symptoms: This is often known as the ‘silent disease’ as there’s usually no symptoms until a bone fracture or break occurs.
Which foods can help: To reduce your risk, it is important to prioritise a diet rich in calcium, vitamin D and protein. Calcium is essential for bone formation and maintenance and can be found in foods like dairy and fortified plant-based milks, calcium-set tofu, green leafy veggies and dried fruit.
Vitamin D also helps the body absorb calcium – it is synthesised by our skin when exposed to sunlight but can also be found in fortified dairy and plant-based milks and eggs. Protein is also necessary for bone repair and growth and is found in a variety of foods such as tofu, beans, legumes, nuts and seeds.
Recipes to look for: High protein recipes
Note: It's also important to incorporate regular weight-bearing exercises like walking, running, and strength training to help maintain bone density. Regular bone health checks and discussions with a healthcare practitioner are also crucial for monitoring bone health.
For more health and lifestyle tips as well as ideas for healthy recipes to start eating more wholefoods visit our website.
| Please note that this article has been designed to provide general nutrition information only and should not replace individual professional medical advice. Please speak to your healthcare provider if you are impacted by any of these health concerns. You can also find a list of Registered Dietitians in your area who can provide tailored nutrition advice. |
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