As a therapist who primarily meets with female clients, there’s one topic that applies to everyone: their health!

Women’s health is unique, beautiful, and all-encompassing. It’s a complex topic that includes so many areas, and that’s why it’s one of my favourites. Not only do I love learning about women’s health, but as a therapist, I love being a part of each woman’s journey. Mental health is health, too!

In today’s blog, I’ll be diving into the world of women’s health: what it includes, general recommendations, and how it can impact other areas of a woman’s life. 

What is Women’s Health?

Women’s health is an all-encompassing term that refers to all areas of a woman’s health. It includes diseases and conditions that are women-specific as well as general areas of health and how they apply to women’s lives.

Some diseases and conditions that are specific to women such as breast cancer, cervical cancer, endometriosis, menstruation, menopause, and PCOS, to name a few. Reproductive health including fertility and hormones are also common topics.

General topics that apply to women’s well-being include nutrition, exercise, relationships, mental health, and sexual health. I’ll be going into detail about each of these later in this blog.

Preventative Health

Preventative health is of utmost importance for women. Many diseases and health conditions that only affect women can develop without symptoms. This is why having access to a primary care physician is so important. They play a key role in a woman’s health journey by providing health screenings, tests, and physical checkups.

Some key markers of health a primary care physician can support:

• Cholesterol screening
• Blood pressure 
• Diabetes and cancer screening (mainly breast and cervical)
• Osteoporosis and bone mineral density
• Immunizations
• Infectious disease screening 

Keep in mind that different screening will be recommended based on age. Generally, I recommend women check in with their medical practitioner for a recommendation on how often to come in for a physical exam. Research varies as of late and it’s important to receive individualized advice for your unique circumstances and health. 

There are also general areas of health a primary care physician will consider, including:

• Diet and nutrition
• Smoking/alcohol/drug use 
• Fertility/family planning 
• Exercise
• Mental health
• Family medical history
• Medication history
• Other risk factors

Again, every physician is different and will take an individualized approach. Generally, the above list is a good starting point for areas to start thinking about when it comes to women’s health.

Let’s do a deep dive into a few of the most important topics!

Diet and Nutrition for Women

The food we eat has a massive impact on all areas of our lives. It gives us energy, satisfies our emotional and physical hunger cues, and let’s be honest… it tastes amazing! 

I always recommend that clients take nutritional advice from a registered professional or a reliable resource. For example, the Government of Canada’s website recommends healthy eating during all stages of life with an emphasis on folic acid, iron, calcium, and Vitamin D. It also recommends “being mindful of added sugar, salt, and saturated fat and balancing energy intake (calories) with physical activity.”

• Folic acid is an important building block of DNA. Pregnant women need to get enough of it. You can find it in dark leafy green vegetables, fruits, nuts, beans, meat, poultry, eggs, and dairy products. Supplements are also available. 

• Iron is an important mineral that many women are deficient in. While you can get it from meat including poultry and seafood, it’s possible to get iron from plant-based sources. Practitioners may also recommend an iron supplement depending on your needs. 

• Calcium is an important mineral as it supports healthy aging. The recommended dose for women ages 18-50 is 1,000 mg per day and 1,200 for women over the age of 50. Get it in dairy products, fortified dairy, almonds, tofu, and edamame.

Smoking and Alcohol Use

By now, the negative effects of smoking are widely researched and accessible. Despite this, many women still find themselves turning to tobacco products. Smoking increases your risk of developing numerous types of cancers. It can also cause reproductive, respiratory, and cardiovascular issues as well. Check out this great resource on how women can quit smoking.

There are lots of smoking cessation programs available to the public and you can also speak with your family doctor. With the right tools and resources, you can take the necessary steps towards a healthier future without tobacco. 

Another substance that is seemingly more acceptable is drinking alcohol. Many of us have friends who love a happy hour mimosa or a night out on the town with a few glasses of wine! While research used to suggest that the occasional drink was okay, 2023 research shows that “no amount or kind of alcohol is good for your health. Drinking alcohol, even a small amount, is damaging to everyone, regardless of age, sex, gender, ethnicity, tolerance for alcohol or lifestyle.” Here is the latest research on drinking alcohol in Canada. 

If drinking alcohol is currently a part of your life, speak with your friends about ways you can minimize your involvement. There are lots of social activities you can do that don’t involve drinking. Plus, mocktails are all the rage right now. They taste just as good, if not better, and don’t have the negative effects! 

Fertility and Family Planning

Perhaps one of the most beautiful and empowering things about being a woman… the option of bringing life into this world! As a mother myself, I can’t quite put into words how rewarding and special it feels every day. 

If family planning is something you wish to embark on, it’s important to create a supportive healthcare team to help you. Your general practitioner can play a key role by discussing birth control methods or strategies for coming off of your current method of contraception.

You may also wish to speak with a mental health professional like myself during this time. Family planning can bring about so many challenges – from trouble conceiving, to feelings of excitement, to navigating new conversations with your partner about this exciting step you are taking. No matter how you’re feeling or what difficulties you are facing, I’m always here to help!

Exercise

Another important aspect of women’s health is exercise and movement. Regular exercise lowers blood pressure, improves cardiovascular health, promotes healthy aging, and improves mental health, and that’s just for starters.

I’m a firm believer in the “health at every size” lens. I believe every woman is unique and requires an individualized approach. The exercise routine that works great for your best friend might not work for you, and that’s the beauty of life! I truly believe the best exercise routine for you is one that you genuinely enjoy.

Whether that’s walking, swimming, CrossFit, yoga, or anything in between… movement is a celebration of the beautiful body you’re in! There is one form of exercise that’s consistently recommended for women, however, and that’s strength training. Research continues to prove that resistance training has many notable benefits for women, including:

• Improves sleep 
• Supports mental health (including a reduction in anxiety for some)
• Prevents loss of bone mass (and osteoporosis)
• Helps maintain a healthy body weight 
• Prevents injuries 
• Improves strength and flexibility

Plus, who doesn’t want to feel like a strong, capable woman?! Sign me up!

Mental Health

The last component of women’s health I wanted to cover in this blog is mental health. As a therapist, it’s always at the forefront of my mind.

Did you know that certain mental health conditions are more common in women?

For example, the National Institute of Mental Health claims that depression, anxiety, and eating disorders are more prevalent in females. While they each have their own diagnosable symptoms, each woman’s unique experience may vary. 

For women, it’s also important to know that symptoms can change throughout the month based on where they’re at in their menstrual cycle. This can also occur before, during, and after pregnancy and menopause. Although these changes can be difficult to navigate, it further emphasizes the importance of having a supporting health team for life. 

Having a supportive family physician and access to a therapist like myself can equip you to handle the ups and downs regardless of what season you’re in!

I’d also like to point out how mental health connects to the earlier pillars mentioned. Nutrition, smoking, alcohol, fertility, and exercise all have links to mental health and vice versa. 

For example, the food we eat can have a massive impact on our mental health. Both macronutrients and micronutrients have a direct impact on our cognitive health. According to Harvard research, “multiple studies have found a correlation between a diet high in refined sugars and impaired brain function – and even a worsening of symptoms of mood disorders, such as depression.”

Unsurprisingly, both smoking and alcohol consumption are also directly linked to mental health. Research shows a direct link between tobacco use and mental illness, showing people with poor mental health and much more likely to use tobacco. Similarly, many people turn to alcohol as a way to cope with feelings of depression, anxiety, sadness, or other challenging emotions.

During the stages of family planning, mental health is often at the forefront of a woman’s experience. There can be challenging feelings that come up while trying to conceive or plan for having a family. Sometimes, these can be difficult to name – which is what I like to call the “grey stuff” in life.

Lastly, exercise also has a direct link to mental health. Movement produces feel-good chemicals in the body called endorphins that create feelings of pleasure. It has also been suggested that exercise can support the treatment of individuals with depression, anxiety, and other mental health conditions.

It’s all connected, and that’s the beauty of women’s health!

By understanding how all of these areas connect to support your well-being, you can embark on a journey to truly bettering all areas of yourself. 

Working With A Therapist

My role as a therapist is to support women through all of life’s challenges. I’ve worked with clients from all walks of life going through all kinds of unique experiences!

Whether you are dealing with feelings of depression, anxiety, sadness, or grief; having trouble with your partner or difficult family members; unsure about finances, family planning, or something in-between… I’m here to help you work through the “grey stuff”.

As a proud woman of colour, I take a personalized and inclusive lens to my life inside and outside the therapy room. Through my lived experiences and clinical experience, I’ve gained the skills and knowledge to help women just like you take control of their lives again.

I like to call my community “Dreamers” – because that’s exactly what you are!

You can dream of a life where you balance work and play. You can dream of relationships that are fulfilling and make you feel your best. You can achieve your wildest dreams no matter how scary they seem. When you have me in your corner, you can take on the world. 

I would love the opportunity to speak with you 1-on-1 to learn more about how I can support you during this time. Click here to book a free consultation at Grey Couch!