Nutrition and Women’s Health: Eating Well for a Stronger You

Balancing hormones through nutrition

Women’s hormones constantly fluctuate throughout life stages—puberty, pregnancy, menopause, and each month during menstruation. These changes can affect mood and mental health, energy levels, and contribute to changes in weight.

Certain nutrients can help to reduce these symptoms and help you feel your best.

1. Omega-3s for hormonal health

Healthy fats play a big role in hormone production and reducing inflammation in the body. A diet rich in Omega-3 fatty acids can help regulate menstrual cycles, ease menopausal symptoms, and promote brain health.

Consider including foods like:

• Fatty fish such as salmon and mackerel, which provide essential fatty acids for brain and hormone function.
• Flaxseeds and chia seeds are great plant-based sources of Omega-3s that are also high in fibre which helps to support digestion.
• Walnuts - not only do these nuts provide healthy fats but also contain key nutrients like magnesium that helps with sleep.

Omega 3 fatty acids also support heart health, which is especially important for women with diabetes.

2. Iron for energy and menstrual health

Women are more likely than men to have low levels of iron, due to menstrual blood loss. Symptoms of low iron levels include fatigue, weakness, pale complexion and headaches. Iron-rich foods can help replenish lost iron, improve energy levels and prevent anaemia. Improve your dietary iron intake with:

• Lean red meat, one of the best sources of heme iron, which is easily absorbed by the body.
• Green leafy vegetables, which are not only excellent plant-based sources of iron but also high in fibre, vitamins and minerals. These foods are an excellent addition to your main meals.
• Fortified breakfast cereals - Plant based sources of iron like veggies and cereals are known as ‘non-heme’ iron, which is harder for the body to absorb. Make sure to pair your iron rich breakfast with some vitamin C (like citrus fruits, strawberries or kiwi) to improve absorption.
• Plan your coffee break carefully! For lots of us, the morning coffee or tea break is non-negotiable. However, is recommended to wait an hour after an iron rich meal before having tea or coffee as drinking these at mealtimes will reduce iron absorption. Similarly, if you are prescribed iron tablets by your doctor – avoid having tea or coffee for at least an hour after you take them.
• Check your levels: If you have heavy periods or are experiencing symptoms of low iron levels, talk to your doctor about checking your iron levels and whether supplements may be needed.

3. Strong bones for a stronger you

Women are more prone to developing osteoporosis as they age, making calcium and vitamin D essential for maintaining bone density. People with diabetes are also at a higher risk of developing fractures later in life. Bone health isn't just about avoiding fractures—it also supports your mobility, posture, and overall strength. Some top foods for bone health include:

• Dairy products like milk, cheese, and yoghurt, which provide high levels of calcium.
• Green vegetables such as kale, bok choy, and broccoli, which are calcium-rich and full of antioxidants.
• Fortified foods – if you choose a plant-based milk like almond milk or soy, make sure to check the brand you are using is fortified with at least 100mg of calcium per 100ml.
• Importance of Vitamin D: Pairing calcium with vitamin D (sunlight is the best source) helps your body absorb it better and keeps your bones strong. 

4. Diabetes and women's heart health

Did you know women have a higher risk of heart disease than men? This risk can be further increased if blood glucose levels are elevated over prolonged periods of time. The combination of fluctuating hormones and high blood glucose can put extra strain on the heart. Protect your heart by adopting heart-healthy eating habits, including:

• Eating fibre-rich foods like oats, lentils, and vegetables to help lower unhealthy cholesterol and help with weight management.
• Choosing healthy unsaturated fats like olive oil, avocado and nuts to support cardiovascular function and reduce inflammation.
• Limiting foods high in added sugars. These may cause spikes in your blood glucose levels and affect your heart by increasing triglycerides (a type of fat in your blood).
• Limit alcohol consumption

5. Supporting gut health

A healthy gut plays a vital role in digestion, immunity and even plays an important role in mental health. Women often experience digestive issues due to hormonal changes, stress, or having a diet that lacks key nutrients. Eating the right foods can help maintain a balanced gut microbiome, leading to better digestion and a stronger immune system.

Try including these gut friendly foods in your diet:

• Probiotic foods like yoghurt, kimchi, and sauerkraut to introduce beneficial bacteria into your gut.
• Fibre-rich foods and fermentable carbohydrates such as beans, whole grains, and berries to help feed good bacteria and keep your bowels regular.
• Plenty of water to keep bowels moving and to prevent bloating or constipation.

Small Steps for a Healthier You

Healthy eating isn’t about perfection—it’s about making small, sustainable choices that support your wellbeing. You don’t have to completely change your diet overnight! Start by:

• Adding an extra serving of veggies to your meals to increase your fibre intake.
• Aim to have 2-3 serves of oily fish each week for omega 3 fats supporting hormones and heart health
• Swapping high sugar snacks for a handful of almonds or yoghurt and berries to increase calcium intake, keeping bones strong.
• Drinking more water to stay hydrated, help with keeping you full, improve digestion, and boost your energy levels.

This International Women’s Day, celebrate YOU! Nourish your body, embrace your health, and enjoy the foods that keep you feeling strong and fabulous.