Women’s Health Week

Written by student Millie Rose

Introduction

It’s Women’s Health week this week, where we are encouraged to take a moment to understand and look after our health at every stage of life. Women’s health has previously been seen as taboo and has often led to women feeling alone. However, with recent research estimating “up to one in three women live with heavy menstrual bleeding” and a significant number of women have gynecological issues including PCOS, endometriosis and adenomyosis (Women and Equalities Committee, 2024), it is more important than ever that women recognise when something is not right with their body and how to approach it.

This blog will investigate what women’s health should look like and what to look out for, including symptoms of common conditions that affect women. Nutrition can help reduce the impact of symptoms, but sometimes medical intervention is still needed.

What does good women’s health look like?

In order to recognise when something is not right with your body as a woman, it is vital to know – What does good women’s health look like? And what should I look out for? And this varies for every individual

Women’s health involves physical, mental and emotional health. Specific considerations that should be taken when looking into women’s health and nutrition include:

Reproductive health:

Regular periods, every 21 to 35 days
Bleeding lasts for 3-5 days
Regular amount of bleeding, changing a pad or tampon every few hours and no large clots
Mild pain, it should not impact your ability to do day-to-day tasks when painkillers have been taken
(NHS, 2019)
Absence of fertility issues

What to look out for in reproductive health:

Irregular periods, less than 21 days apart or more than 35 days
Bleeding lasts longer than 7 days (NHS, 2017)
Heavy bleeding, needing to change your pad or tampon every hour or more frequently
Passing clots larger than 2.5cm, about the size of a 10p coin
Periods affecting daily activities or needing to take time off work (NHS, 2024)
If you think this affects you, you may benefit from discussing this with a nutritionist or other healthcare professional

Menopause:

Can begin naturally or sometimes is induced due to surgery
Physical and emotional changes associated

What to look out for in menopause:

Changes in mood, including low mood, anxiety, mood swings and low self-esteem
Brain fog
Hot flushes
Insomnia
Heart palpitations
Headaches and migraines
Muscle aches and joint pains
Skin changes, dry or itchy
A doctor may be able to discuss HRT with you, alternatively you may be able to discuss dietary changes to help your symptoms with a nutritionist

(NHS, 2022)

Bone health:

Strong bones, not prone to fractures
No frequent pain

What to look out for in bone health:

Frequent fractures, back pain, loss in height, worsened posture
Estrogen, which helps keep bones healthy, declines after menopause, which reduces bone density, weakening bones and increasing the likelihood of fractures (NHS, 2022)
Low calcium and vitamin D can also contribute to this, consult a healthcare professional for advice if you think you may be affected by this
A healthcare professional can help you to determine the cause of your condition and how to build back healthy bones

Common concerns and nutrition

Polycystic ovary syndrome (PCOS)

(Cleveland Clinic, 2023)

Polycystic ovary syndrome (PCOS) is a condition affecting 1 in 10 women’s ovaries in the UK. It causes irregular periods and sometimes there is no ovulation. It also increases androgens, which leads to higher levels of testosterone, which may cause excess facial or body hair. Additionally, the condition may cause polycystic ovaries, meaning ovaries become bigger and may have fluid-filled sacs around eggs. These cysts can make it difficult for the ovaries to release an egg, meaning ovulation does not take place. However, cysts are not necessary for a diagnosis of PCOS.

Symptoms of PCOS:

Irregular periods or no periods
Difficulty conceiving
Excessive hair growth
Weight gain
Oily skin or acne

Nutritional considerations:

PCOS causes insulin resistance, meaning higher levels of insulin are produced
Weight loss in women with PCOS, who are overweight, can improve symptoms

(NHS, 2022)

Endometriosis and Adenomyosis

Endometriosis is a condition, affecting 1 in 10 women, where “cells similar to those in the lining of the womb grow in other parts of the body”, commonly around the womb, affecting organs around the womb, such as the bladder, bowel and intestines, as well as fallopian tubes and ovaries. To read more about Endometriosis and nutrition click here.

(NHS, 2024)

(Health direct Australia, 2019)

Adenomyosis is a condition where “the lining of the womb starts growing into the muscle in the wall of the womb”.

(Mayo Clinic, 2018)

Symptoms of adenomyosis:

Painful periods
Heavy bleeding during periods
Chronic pelvic pain (pain at any time of your cycle)
Bloating

(NHS, 2023)

Nutritional considerations:

Multiple studies have found dietary interventions have a positive effect on endometriosis (Nirgianakis et al., 2021). Both diseases cause inflammation, which worsens symptoms. Sometimes this inflammation can be caused or worsened by certain foods. An elimination diet, such as a gluten-free diet, Mediterranean diet and anti-inflammatory diet can help you to determine foods that worsen your symptoms. It is recommended to seek support from a health professional so that you don’t cut out certain nutrients or food groups and worsen your symptoms.

Gluten-free diet:

Gluten is found in wheat, barley and rye and often in baked goods.

Alternatives include:

Rice flour
Buckwheat
Free from options

Mediterranean diet:

Includes a diet rich in:

Fruits
Vegetables
Whole grains
Extra virgin olive oil
Fish
Nuts
Legumes

Reduces or limits in diet:

Poultry
Low-fat dairy
Eggs
Red meat
Foods high in sugar

(Cleveland Clinic, 2022)

Anti-inflammatory diet:

Anti-inflammatory foods:

Fruits and vegetables
Wholegrains, beans, lentils, nuts and seeds
Oily fish
Fermented foods

Inflammatory foods:

Processed meat
Sugary and fatty foods

(BHF, 2025)

It is important to note that endometriosis does not have a cure and adenomyosis can only be cured by hysterectomy. Some women will need medical intervention; however, dietary interventions can be used alone or in combination with medication to help improve symptoms. Additionally, dietary interventions may not work for some individuals.

Conclusion

Women’s health should not be taboo, and you have a right to seek help to improve your health. With a good understanding of what your health should look like, as a woman, you should be able to identify when there may be a need to see a healthcare professional, such as a doctor or nutritionist, to help you improve your understanding of what may be causing it and to improve your symptoms.

References

British Heart Foundation (2025). Anti-inflammatory diet. [online] British Heart Foundation. Available at: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/anti-inflammatory-diet#fightinflammation [Accessed 27 Apr. 2025].

Cleveland Clinic (2022). Mediterranean Diet. [online] Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet.

Cleveland Clinic (2023). Polycystic ovary syndrome (PCOS). [online] Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos.

Health direct Australia (2019). Endometriosis. [online] Healthdirect.gov.au. Available at: https://www.healthdirect.gov.au/endometriosis.

Mayo Clinic (2018). Adenomyosis – Symptoms and causes. [online] Mayo Clinic. Available at: https://www.mayoclinic.org/diseases-conditions/adenomyosis/symptoms-causes/syc-20369138.

NHS (2017). Irregular periods. [online] nhs.uk. Available at: https://www.nhs.uk/conditions/irregular-periods/.

NHS (2019). Periods and Fertility in the Menstrual Cycle – Periods. [online] NHS. Available at: https://www.nhs.uk/conditions/periods/fertility-in-the-menstrual-cycle/.

NHS (2022). Symptoms – Menopause. [online] NHS. Available at: https://www.nhs.uk/conditions/menopause/symptoms/.

NHS (2022). Osteoporosis. [online] NHS. Available at: https://www.nhs.uk/conditions/osteoporosis/causes/.

NHS (2022). Polycystic Ovary Syndrome. [online] NHS. Available at: https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/.

NHS (2023). Adenomyosis. [online] nhs.uk. Available at: https://www.nhs.uk/conditions/adenomyosis/.

NHS (2024). Endometriosis. [online] NHS. Available at: https://www.nhs.uk/conditions/endometriosis/.

NHS (2024). Heavy periods. [online] NHS. Available at: https://www.nhs.uk/conditions/heavy-periods/.

Nirgianakis, K., Egger, K., Kalaitzopoulos, D.R., Lanz, S., Bally, L. and Mueller, M.D. (2021). Effectiveness of Dietary Interventions in the Treatment of Endometriosis: a Systematic Review. Reproductive Sciences, 29(1). doi:https://doi.org/10.1007/s43032-020-00418-w. Women and Equalities Committee (2024). Women’s reproductive health conditions. [online] Parliament.uk. Available at: https://publications.parliament.uk/pa/cm5901/cmselect/cmwomeq/337/report.html