Optimizing Women’s Health: The Role of Nutrition in Managing Common Female Health Issues

Understanding Women’s Health: The Role of Functional Nutrition

While the term women’s health may seem a bit vague to some, it is not for those who have been diagnosed or experienced symptoms associated with one of the many conditions that fall under this umbrella. 

What can be vague, however, is the best type of treatment, if any, that is available for individuals seeking help. Functional nutrition is a great resource when it comes to women’s health, as it allows for a greater focus on determining the root cause, which, once resolved, often takes care of many of the symptoms as well. 

The Power of Diet in Women’s Health: Addressing Symptoms with Nutrition

Nutrition is a piece of the puzzle that helps manage several symptoms. Most things may not be everything an individual needs, so dietitians often collaborate with other practitioners in a client’s care team to collaborate and identify the best course of action.

Nutrition and lifestyle can play a significant role in symptom management and quality of life, as getting a good handle on the ‘basics’ (for lack of a better term) allows for those improvements to impact other areas of health positively. 

Let’s take a closer look at how nutrition impacts some of the more common health concerns affecting women: 

PMS

Formally known as premenstrual syndrome, PMS is a collective term for over 150 symptoms that women can experience in a week or so leading up to their periods. It presents differently for everyone, but if you experience it routinely, you likely don’t need to be diagnosed to know what’s going on. 

Despite being associated with the menstrual cycle, PMS symptoms spark less from hormonal imbalances and more from various lifestyle imbalances. A few examples include nutrient deficiencies, dysregulated blood sugar, and increases in stress. Managing overall inflammation in the body via consuming antioxidant-rich foods and reducing pro-inflammatory foods has been shown to help reduce the severity of symptoms. 

Dietary Approaches to Combat PCOS: Insights and Recommendations

• Increase Omega-3 intake to help with inflammation (salmon, sardines, walnuts, chia seeds)
• Incorporate antioxidant-rich foods into your diet, including berries, herbs and spices, and dark chocolate.

PCOS

Polycystic ovarian syndrome (PCOS) is a condition affecting roughly 8-13% of women of reproductive age, with the large majority being undiagnosed. Similarly to other women’s health conditions, it presents differently across individuals, with some hallmark symptoms including irregular periods, acne, hair loss on the head, and hirsutism (hair growth in unwanted areas such as the chin and abdomen). 

Nutrition and lifestyle changes can make a world of difference in symptom management, especially when addressing some of the root causes associated with PCOS. Insulin resistance is the most common root cause of PCOS, which is when the body does not process carbohydrates as optimally as it should. This is why Metformin, a medication aimed to help with blood sugar balance, is commonly prescribed to individuals with PCOS. Inflammation, stress management, and gastrointestinal function are also helpful in treating various symptoms. 

Dietary Approaches to Combat PCOS: Insights and Recommendations

• Avoid consuming “naked” carbs (eating a carbohydrate food by itself). Pairing carbs with another macronutrient, either protein or fat, can dramatically improve blood sugar values, which adds up in the long run! 
• Increase fiber intake through flaxseeds, chia seeds, beans, peas, and whole grains.  Fiber helps with blood sugar balance, and ground flaxseeds are well-studied to help with ovulation and reduce excess testosterone levels. 

Endometriosis

Endometriosis is when tissue from the uterus (or endometrium) grows outside the uterus, commonly in surrounding areas such as the ovaries, bowel, or pelvic tissue. Despite being outside the uterus, it is also triggered by the menstrual cycle, leading to a thickening of the tissue and bleeding. Over time, this can lead to tissue buildup and scarring, which can be incredibly painful. 

One key to addressing endometriosis symptoms is addressing overall inflammation in the body. Acute inflammation is beneficial, like when we cut our fingers or scrape a knee, but chronic inflammation can lead to exasperated symptoms and worsened quality of life. Adjusting the diet to include more anti-inflammatory foods and removing other inflammatory triggers, such as various environmental toxins, can drastically reduce symptoms. 

Fighting Endometriosis: Anti-Inflammatory Foods and Lifestyle Changes

• Increase intake of anti-inflammatory foods, such as omega-3 rich sources (salmon, sardines, walnuts, chia seeds), berries, citrus, leafy greens, and beans.
• Reduce environmental toxins, such as beauty and cleaning products, in your daily life. The Environmental Working Group (EWG) has great resources to help with this!

Perimenopause

The time leading up to menopause, or the conclusion of one’s natural menstrual cycle, is referred to as perimenopause. During this time, estrogen levels slowly begin to decrease, which can lead to a host of symptoms such as hot flashes, night sweats, weight changes, and so on. Different symptoms are experienced by other women and to varying levels of severity (are we sensing a theme?). 

Due to these hormonal shifts, nutrition is paramount in maintaining muscle mass and reducing inflammation. Additional lifestyle factors such as exercise and alcohol intake can also significantly impact body composition and sleep quality, so functional nutrition, which addresses all of these areas, can provide the most beneficial outcomes. 

Navigating Perimenopause: Nutritional and Lifestyle Interventions

• Increase protein intake. A great rule of thumb is to aim for 25 grams per meal, which will help reduce muscle loss caused by decreased estrogen. 
• Incorporate weight-bearing exercise as able. While lifting weights can be intimidating, it’s a great way to build and maintain muscle mass; walking, tennis, and yoga are also great!

Interstitial Cystitis 

Interstitial cystitis, sometimes referred to as bladder pain syndrome (BPS), presents very similarly to a urinary tract infection but without an underlying infection present. Due to the lack of infection, it can be challenging to understand what is triggering these symptoms. For many individuals, food can play a factor in symptom onset. 

Diet and Lifestyle Tips for Managing Interstitial Cystitis

• Identify your food triggers. Citrus fruits and artificial sweeteners are known triggers, but triggers can vary significantly from person to person. Keeping a food journal can be a great way to recognize patterns.
• Manage stress. While easier said than done, stress can also trigger symptoms. Trial deep breathing throughout the day, meditation, or morning walks.

Empowering Women Through Nutrition: A Path Toward Better Health

Women’s health is an ever-evolving topic that is (finally) gaining more mainstream attention. Working with an informed provider can alleviate the frustration and confusion that many women experience.   

Nutrition, especially from a functional lens, provides remarkable benefits for many facets of health, especially the abovementioned conditions.  It is empowering to know that with each bite (or step, or deep breath), you are actively working to manage your symptoms! 

Article by Amy Gionta MS, RD, LDN
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