March is dedicated to all the women as the country celebrates National Women’s Month. Dedicating an entire month to advocating for women did not stem from a whim. There are at least three legal bases for National Women’s Month. Proclamation No. 224 s. 1988, signed by the late President Corazon C. Aquino, declared the first week of March every year as the Women’s Week and March 8 as Women’s Rights and International Peace Day. March 8 is also International Women’s Day, which has been celebrated globally for decades now. The second legal basis for National Women’s Month is Proclamation No. 227 for Women’s Role in History Month, and the third one is Republic Act No. 6949, an act to declare March 8 of every year as a working special holiday, known as National Women’s Day. The law was approved on April 10, 1990.

As we celebrate every woman who wears many hats daily, oftentimes to the detriment of their health, let us delve into the common health issues that women face. Women’s health concerns range from hormonal imbalances, skin problems, psychological issues, cardiovascular diseases, reproductive system challenges, infections, cancer, and more. Here are some of the common health issues women struggle with and how to manage them through optimum nutrition and other lifestyle modifications.

Estrogen dominance, or the excess production of the hormone estrogen relative to progesterone, causes the growth of myoma or uterine fibroid, formation of cysts in the ovaries, irregular menstrual periods that may be heavy or absent, also known as amenorrhea. Symptoms of PMS or premenstrual syndrome are also caused by estrogen dominance. Women who suffer from these conditions will benefit from a diet that is rich in fiber to regulate bowel movement. Excess estrogen is excreted through the stool. Therefore, a healthy bowel movement is a must. Furthermore, fiber in the diet, especially from soy, flaxseed, and white button mushrooms act as aromatase inhibitors. Aromatase is an enzyme that converts the hormone testosterone into estradiol, a form of estrogen. This is very important for women who have estrogen dominance. Other good sources of aromatase inhibitors are green tea, grape seed, citrus fruits, guava, berries, cherries, chia seeds, and dietary fiber from whole grains, fruits, and vegetables. Thus, aim for at least two servings of fruits and three servings of vegetables daily. Remember to drink water when eating high-fiber food to expand the fiber in the gut and prevent constipation.

Women who suffer from stubborn acne and other skin inflammation will benefit from a diet that is free from animal milk, such as cow’s milk and dairy products that include butter, yogurt, and cheese. Intake of milk protein and yogurt protein has been positively associated with increased production of the hormone IGF-1, or insulin growth-like factor, based on a study of 11,815 participants by Cody Z Watling and colleagues in 2021. IGF-1 stimulates the sebocytes or fat-producing cells to produce sebum or oil in the skin. It also increases the sex hormone androgen that is linked to acne development. Excess IGF-1 also increases skin inflammation. Therefore, if you have tried all means and have not healed from your acne breakouts and other skin conditions that are inflammatory in nature, it is time to switch to consuming plant-based milk from soy, oats, coconut, and nuts like almonds or macadamia, and others. Replace butter with pure olive oil when cooking, or better yet, avoid oils and other fats as much as you can. It will take some time to adjust, but your skin will thank you in the long run.

Women are not mere emotional beings, contrary to what many stereotypically think. There are scientific reasons why anxiety and depression occur. One of which is a lack of sun exposure. 10 to 15 minutes a day of sun exposure helps boost the production of mood stabilizing hormone known as serotonin. Serotonin does not just work by regulating mood. It is also the precursor of the sleep hormone melatonin. Simply put, it helps in the production of sleep hormones. Poor sleep quality and inadequate sleep further aggravate symptoms of anxiety and depression. Another way to boost serotonin and other happy hormones is through exercise or being physically active. It may be challenging for someone struggling with depression to get up because fatigue and sluggishness are real during this difficult time. Anxiety can also be paralyzing. Instead of aiming for a full workout that can easily get overwhelming just by thinking about it, why don’t you try to get up from the bed or couch first? Begin by sitting straight for a few minutes, then slowly get up. Simply stand or pace for a few minutes. Five, 10, 15 minutes at a time. Intentionally repeat this several times a day. Set a soft alarm to remind you so you do not get startled. As you begin to get your blood circulation going, your stamina and endurance improve, and you will have more energy to engage in exercises. It is also important to be mindful of eating a wholesome, minimally processed, plant-predominant diet to support your physical activities, as well as your mental wellbeing.

As we celebrate National Women’s Month, remember that your mind, body, and spirit as a woman need care and attention. Not only for a whole month but every day, every year. Be mindful in taking care of yourself so you can also give more to the people you hold dear.

Happy Women’s Month!