Strong and Nourished: Prioritizing Women’s Health

Oct 09, 2024

In light of our upcoming Women's Health Program, we want to remind everyone that women's health and nutrition play a vital role in overall well-being, impacting everything from energy levels and mental clarity to the risk of chronic illnesses, including breast cancer.

October is Breast Cancer Awareness Month, it is an ideal time to focus on how nutrition can contribute to both prevention and general health. According to the American Cancer Society, the statistics for breast cancer in the U.S. in 2024 are striking: about 310,720 new cases of invasive breast cancer will be diagnosed in women, along with approximately 56,500 new cases of non-invasive cancerous lesion of the breast. Tragically, around 42,250 women are projected to lose their lives to this disease. The risk is real—about 1 in 8 women will face a breast cancer diagnosis in her lifetime.

But here’s the good news! Research shows that nutrient-rich foods can help lower the risk of cancers, including breast cancer, while boosting our immune systems. The Longevity Diet, championed by Dr. Longo, promotes a way of eating that encourages a longer, healthier life. His groundbreaking work reveals that certain diets in addition to periodic fasting throughout the year can activate stem cells, helping to regenerate and rejuvenate our bodies, significantly reducing the risk of diseases like cancer.

Let’s dive into essential aspects of women's health and explore the role of nutrition in maintaining balance and reducing risks.

THE IMPORTANCE OF NUTRITION ON WOMEN'S HEALTH

Nutrition is the foundation of good health for everyone, but women have unique nutritional needs due to hormonal fluctuations, menstrual cycles, pregnancy, and menopause. Eating a balanced diet can help women maintain energy, prevent disease, and support physical and mental health throughout their lives.

Balanced Diet for Women

A balanced diet provides the right mix of nutrients, vitamins, and minerals essential for the body. Women should focus on incorporating:

Lean Proteins for muscle repair and immune support. Ex. chicken, fish, legumes

Healthy Fats for hormone production and heart health. Ex. avocados, olive oil, nuts

Complex Carbohydrates for sustained energy and digestive health. Ex. whole grains, sweet potatoes, oats

Fiber-Rich Foods to support digestive health and maintain weight. Ex. fruits, vegetables, whole grains

Calcium and Vitamin D for bone health, especially important as women age. Ex. dairy, leafy greens, fortified plant-based milk

Iron-Rich Foods to prevent anemia, particularly during menstruation. Ex. spinach, red meat, beans

Key Nutrients for Women’s Health

Folic Acid: Vital during pregnancy to prevent birth defects, folic acid can also promote heart health in women of all ages. Found in leafy greens, beans, and fortified cereals.

Magnesium: Supports muscle function, mood balance, and reduces PMS symptoms. Magnesium can be found in nuts, seeds, whole grains, and dark leafy greens.

Calcium and Vitamin D: It is important to maintain bone health, especially for postmenopausal women due to increased risk for osteoporosis. Find these nutrients in low-fat dairy products, fortified soymilk, oily fish, salmon, and eggs and try to receive 10-15 minutes of sunlight daily. If necessary, you may need to add a calcium supplement of 1000-1200mg with up to 2,000 IUs total of Vitamin D3 daily.

Omega-3 Fatty Acids: Beneficial for heart health, mood regulation, and reducing inflammation, these can be found in fatty fish, flaxseeds, and walnuts.

Antioxidants: Vitamins A, C, and E help protect cells from oxidative stress, which may reduce the risk of chronic diseases. Colorful fruits and vegetables like berries, citrus fruits, and carrots are rich in antioxidants.

NUTRITION AND BREAST CANCER AWARENESS

Breast cancer is one of the most common cancers affecting women worldwide, with approximately 1 in 8 women diagnosed in their lifetime. While many factors contribute to breast cancer risk, including genetics and age, diet and lifestyle choices can play a significant role in prevention and overall breast health.

1. Maintain a Healthy Weight

Obesity and excess body fat are linked to a higher risk of breast cancer, particularly after menopause. Adopting a diet that emphasizes whole foods—rich in vegetables, lean proteins, and healthy fats—can help women maintain a healthy weight and reduce the risk of developing breast cancer.

2. Limit Alcohol Consumption

Research shows that alcohol consumption increases the risk of breast cancer. Limiting alcohol to no more than one drink per day can help lower this risk. One serving of alcohol is defined as: 5oz glass wine, 12oz of beer, or 1.5 ounces of liquor. Drinking more water and incorporating non-alcoholic, antioxidant-rich beverages like green tea can provide health benefits without the risks associated with alcohol.

3. Eating Soy

Soy is an excellent source of protein, fiber, B Vitamins, iron, calcium and isoflavones. Research has shown the “soy consumption (up to 3 servings per day) from whole foods such as soybeans, tofu, and soy milk for any breast cancer type is probably safe”. Soy supplements and concentrates such as soy protein should be avoided until more research is known.

4. Increase Antioxidants and Anti-Inflammatory Foods

A diet rich in antioxidants can protect against cell damage that may lead to cancer. Foods like berries, leafy greens, nuts, seeds, and green tea are packed with antioxidants. Green has strong anticancer properties from “catechins, a flavonoid”. If participating in 12 hour fasting, green tea is great to have during times of fasting. Additionally, anti-inflammatory foods such as turmeric, ginger, garlic, and fatty fish can help reduce chronic inflammation.

5. Limiting Sugar

A high intake of sugar can increase insulin levels as well as encourage weight gain, both possibly leading to cancer. Natural sugars found in fruit, vegetables, beans, whole grains, dairy, and soymilk are the best sources of carbohydrate to fuel the body. The Longevity diet limits sugar to less than 10 grams per meal.

THE ROLE OF PHYSICAL ACTIVITY

In addition to a healthy diet, physical activity is crucial for women’s health and cancer prevention. Regular exercise helps maintain a healthy weight, improves immune function, and reduces levels of estrogen and insulin, which can decrease the risk of breast cancer. Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, swimming, or cycling.

Breast Cancer Awareness: Early Detection and Screening

Nutrition and lifestyle are essential, but early detection remains one of the most effective tools in the fight against breast cancer. Women should:

Perform regular breast self-exams: Early detection often starts with recognizing changes in your own body.

Schedule mammograms: Women aged 40 and above should have annual mammograms, or as recommended by their healthcare provider, to detect cancer at an early stage when it is most treatable.

Know your family history: If you have a family history of breast cancer, talk to your doctor about earlier screenings and possibly genetic testing.

WHAT'S NEXT?

This October, let’s not only spread awareness about breast cancer but also empower ourselves and others to adopt habits that promote lifelong health and wellness. Women’s health involves balancing nutrition, exercise, and lifestyle to optimize well-being and prevent diseases like breast cancer. By making mindful dietary choices, maintaining a healthy weight, staying active, and keeping up with routine screenings, women can reduce their risk and support overall health.

If you need a jump start on making this healthy lifestyle change, consider getting a tailored meal kit that is designed to support your longevity! Click HERE to get started.

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