In the early years of a woman’s life, it was not unusual for her body to magically get everything done, and run well on a diet cola, gooey cupcakes, cold pizza, and some cheezy corn chips. Even more magical, at the end of the day, there was still energy to spare. As the years pass however, women experience robust swings in their once regulated emotions, energy, body composition, and desires. Once that 3rd decade rolls in, then the 4th, and onward to those years north of 50, things change. And the shifts are uncomfortably palpable.
Living in the digital age of ever expanding information overload, understanding, embracing, and properly mitigating these changes has never been more nuanced. Coupling the digital noise with each woman’s unique biology, and an overwhelmed medical system, it’s no wonder women’s health is a growing need requiring robust support.
Much of the broad nutritional and physical health recommendations to date have been geared towards the similar needs of both men and women. Although the needs are similar, women’s complex hormonal cycles require more finesse. Hormones such as estrogen, progesterone, and testosterone fluctuate not just within a 24 hour circadian period, they also follow a 28-35 day infradian cycle. Even into perimenopause and menopause. There are also a variety of feedback loops in the endocrine system where one hormone depends on another to be regulated. Some of the most powerful hormones are melatonin (regulating sleep cycles), insulin (regulating blood sugar balance), T3 and T4 (thyroid hormones that regulate nearly everything, including metabolism), and even GLP-1 (a naturally occurring hormone in the gut that regulates metabolism, insulin and satiety).
The good news? This complex system is, for most women, beautifully regulated when properly nourished. One of the most powerful places to have impact, and bring some balance to this biological tilt-a-whirl, is on the plate. In recent years, there has been a palpable pivot in nutritional recommendations. Although there are nuances, the common threads are clear. Organic, seasonal, locally sourced whole food, mostly plants. Minimally processed. Simple. Balanced. As nature intended.
At the helm of a tight ship is a humming and balanced blood sugar. Insulin, the hormone that regulates blood sugar, responds to everything on the plate. Balancing fats, proteins and carbohydrates with each meal and snack helps support sustained energy, and doesn’t cause the body to slump over shortly after a meal. Spacing those bites no more than 3-4 hours apart, prevents the appetite from hijacking the system and any intention to make healthy choices.
For most women, as they reach their 3rd decade, the body's need for highly nutrient dense foods increases, while the metabolism slows a bit due to natural aging, requiring fewer calories. For most women, as they reach their 4th and 5th decade, the body’s composition shifts, protein metabolism starts to become less efficient, and the need for highly nutrient dense foods increases even more. As metabolism slows down even more, muscle preservation requires more strength training, and even fewer calories.
This is when a lot of women lean on each other, start looking for some wisdom, and need some clear answers on how to support these changes. This often comes during a time of a woman’s life when she is very active and often very busy. Women also tend to have difficulty finding time to pause long enough to effectively tune in and explore what their needs are. Putting some supports in place often ends up as an afterthought, and women often try one silver bullet promise after another, in hopes of rekindling their fire. Through a holistic lens, nourishment off the plate is essential. Routinely powerful practices like good sleep hygiene for rest and recovery, proper movement for energy and strength, time in nature, and strong fulfilling relationships are all pillars of a healthy and thriving life. For this month, nourishment on the plate is the focus. Food based approaches to getting the highest level of nutrition are generally viewed as safer than supplements for most people. And although many products have been studied, few have strong and consistent evidence. Developing routine practices, and following general nutritional guidelines, can be supportive.
A Balanced Plate for Optimal Nutrition
Women’s nutritional needs vary based on their bio individuality; age, family history, personal medical history, and preferences. According to pioneers in integrative women’s health and nutrition, with the changes happening in the body, there are powerful nutritional interventions that can help. Filling the plate primarily with whole seasonal vegetables, adequate protein from both plant and humanely raised animal sources, and whole fresh seasonal fruits is the best start. Sprinkle on a little organic dairy, a few whole grains here and there, and ample social time for sharing a glass of wine or a square of bitter dark chocolate. Balancing the plate will balance blood sugar and keep the hormonal system from going haywire. The best way to keep blood sugar in the zone is to fill half the plate with a kaleidoscope of fruits and vegetables, ¼ of the plate with protein, and ¼ with high fiber whole grains. Keeping the food choices as unprocessed as possible will ensure adequate nutrients, without overloading calories. Tuning in to what feels good in the body can clearly indicate what has an impact on inflammation, mood and energy, and reveal proper support.