Your health, your advocacy.

Introduction

Some health issues truly require a physician. But many health issues are more general and chronic, and can be ameliorated by improving your overall health and wellness. That's where our experts might help. Either way, a better understanding of these issues — the goal of this section — is important to healthy living. Women's health is a broad topic covering physical, emotional, mental, and spiritual health. I've chosen just a few here.

There are many barriers to understanding women's health. First, the terminology can sound like a foreign language (cancer, malignancy, lump, and tumor can be the same thing). Second, there are gaping holes in what experts know about some of the most common health problems women face. Third, in many cases non-medical women have a greater interest and understanding of some of these issues. Finally — and probably the biggest barrier — the current state of the internet: it's just too hard to sift through the ads and hype to find helpful information.

Talking about women's health issues can be scary and embarrassing. From an early age, many of us were taught not to talk about things related to our bodies and emotions. But if we keep silent, we cannot tap into our collective knowledge as women.

Heart Disease

Women are at high risk for heart disease, Alzheimer's, and autoimmune disease — and many of us are completely unaware. We tend to think of heart disease as a man's disease, but statistically it affects men and women almost equally.

Despite awareness campaigns like Go Red for Women, only about half the women polled in a recent CDC study realize heart disease is the #1 killer of women — 1 in every 4 deaths.

Several factors contribute: high blood pressure, high cholesterol, and smoking. Genetics play a role, but lifestyle may be the biggest influence. High stress, insufficient sleep, and diabetes all have an impact.

The terms heart disease and cardiovascular disease are often used interchangeably, but there's a difference. Heart disease is a general term for any disease of the heart, including blood vessel disease (like coronary artery disease/atherosclerosis), arrhythmias, and genetic heart defects. Cardiovascular disease is more specific, referring to blockages in the arteries that carry oxygenated blood. Coronary artery disease is the most common type of heart disease in the U.S.

Causes of heart disease

Smoking harms nearly every organ, not just the lungs — the heart, blood vessels, eyes, mouth, reproductive organs, bones, bladder, and digestive organs. High blood pressure (hypertension) makes the heart work under increasing pressure, raising the risk of heart failure, thickened heart muscle, coronary artery disease, heart attack, and stroke.

Diabetes and obesity raise the risk of heart disease and stroke. Both Type 1 and Type 2 diabetes are risk factors — with Type 2, high blood glucose damages the blood vessels and nerves that control the heart. The longer you have diabetes, the higher your chance of developing heart disease. Obesity causes elevated fatty acids and inflammation, leading to insulin resistance and Type 2 diabetes.

High cholesterol: your liver makes cholesterol for functions like building new cells, vitamin D, and hormone production. When levels get too high, fatty deposits (plaque) can build up in blood vessel walls — atherosclerosis. Over time the plaque narrows arteries, limiting oxygen-rich blood to your organs, and can cause a stroke or heart attack.

Symptoms women may experience

• Shortness of breath
• Pain in the neck, jaw, throat, upper abdomen, or back
• Pain, numbness, weakness, or coldness in your legs or arms if the blood vessels there are narrowed
• Chest pain, chest tightness, chest pressure, and angina

What you can do to lower your risk

• Have your blood pressure checked regularly
• Have your cholesterol and triglycerides tested
• Don't smoke
• Make healthy food choices
• Keep your weight under control
• Manage stress with healthy coping strategies

Breast Cancer

No one is ever prepared to hear the words "you have cancer" — especially when you think you're living a healthy lifestyle. In the United States, 1 in 3 women will get some form of cancer in their lifetime.

Breast cancer is the most common cancer among women, though statistically your chance is relatively low — about 13% or 1 in 8 women. The exact cause may be unclear, but obesity, heavy alcohol use, and family history are strong risk factors.

Like many cancers, risk increases with age. Women with inherited mutations in the BRCA1 and BRCA2 genes have a high risk of developing breast cancer.

What is breast cancer?

Cancer is a group of diseases caused when the DNA in cells mutates and spreads out of control. Most breast cancer originates in the lining of the milk ducts and can spread to nodes and other organs.

For most women, it's not uncommon to find a breast lump at some point. Technically referred to as a tumor, it's important to know that not all tumors are cancerous — about 80% of breast lumps biopsied are non-cancerous. Still, have each one checked by your health care provider.

Breast cancer symptoms

• A lump, mass, or change in the feel or position of the breast
• Swelling, redness, or inflammation
• Nipple discharge
• Pain in the breast
• Itchy or irritated breasts
• Changes in color
• Peeling or flaky skin

Lifestyle factors that may increase risk

• Obesity
• A sedentary lifestyle
• Heavy drinking
• Breast density
• Menstrual history

Other female cancers

Most women are aware of breast cancer risk but may not be aware of other gynecological cancers. Risks may be lower, but they still occur.

• Cervical cancer
• Endometrial cancer
• Primary peritoneal cancer
• Uterine sarcoma
• Vaginal cancer
• Vulvar cancer

Osteoporosis

The simple fact that you're a woman puts you at risk of developing osteoporosis. Osteoporosis literally means porous bone — a disease in which bone density and quality are diminished, weakening bones and making them break easily.

Eighty percent of those affected by osteoporosis are women, which makes it a leading health concern. One out of two women over 50 will break a bone due to osteoporosis. Women generally have smaller, thinner bones than men — and estrogen, which is essential to female bone health because it promotes the activity of bone-producing osteoblasts, drops sharply at menopause.

Other factors include age, alcohol, certain prescriptions, genetics, lack of exercise, low body mass, smoking, and steroid use.

Good lifestyle habits protect your bones. Eat Real Food is always the best choice — recent studies show foods like olive oil, soybeans, blueberries, and those rich in omega-3s (fish oil, flaxseed oil) may have bone-boosting benefits. Foods rich in calcium and vitamin D matter too.

5 things you can do to build healthy bones

1. Eat your veggies. A diet high in vegetables has been shown to help create healthy bones and provides a variety of vitamins and minerals.
2. Resistance training. Light weights and weight-bearing exercises — walking, hiking, jogging, stair climbing — force you to work against gravity and increase muscle mass.
3. Eat adequate protein. Fifty percent of bone is made of protein. Too little decreases calcium absorption; too much may leach calcium from bones. Aim for what's right for you.
4. Eat calcium-rich foods. Calcium is the most abundant mineral in bones. The RDA is 1,000 mg — 1,200 mg for women over 50.
5. Get your Vitamin D & K. Vitamin D helps your body absorb calcium; about 42% of the U.S. population is deficient. Vitamin K modifies osteocalcin, which helps bone formation and prevents calcium loss.

Osteoporosis is typically asymptomatic in early stages. Once bones have weakened, you may experience a stooped posture, loss of height over time, a bone that breaks much more easily than expected, or back pain caused by a fractured or collapsed vertebra.

Early detection is your best protection. Using X-ray or ultrasound diagnostics, your health care provider can measure bone density. Together, you can create a plan that may include supplements, lifestyle changes, or prescription medication.