A holistic approach to health focuses on balancing emotional, mental, and physical well-being. This approach isolates the root cause rather than just treating the symptoms. A holistic approach utilizes an active role in preventive care, integrating lifestyle and nutrition with stress management and social support. Understanding how these areas are interconnected results in the most successful long-term health outcomes. When it comes to women’s health, identifying the symptoms that are most intense can be a good starting point for holistic treatment. For example, fatigue paired with headaches or weight gain can signal an underlying issue, especially if they are persistent and affect your quality of life.
One of the ways we can determine the cause of certain symptoms is through testing. Some tests that may be relevant include tests for food sensitivity, inflammation, thyroid function, gut health, and hormonal health. The type of test that is needed can be determined based on medical history, lifestyle, symptoms, and goals. This type of proactive approach can help detect imbalances and, potentially, prevent chronic disease. Because of this, an individualized wellness plan can vary greatly from person to person.
Approches for Each Stage of the Reproductive Cycle 
With women, especially, each stage of life can demand a substantial change in needs. Nutrient needs can fluctuate in each stage of a woman’s reproductive lifecycle. During adolescence, there is an increased need for calcium and vitamin D while bones are still developing, as well as iron (for blood loss), magnesium (for menstrual pain), and vitamin C (for iron absorption) as we go through puberty. Should a woman get pregnant, needs for foods that are high in folate, iron, calcium, and omega-3 fatty acids increase to support the increase in blood volume and aid in child development. Post pregnancy, an increase in protein supports healing, iron supports blood production, and iodine improves lactation. Perimenopause calls for an increase in fiber intake to maintain healthy cholesterol and estrogen levels. During perimenopause and menopause, bone loss can become a risk factor as our body’s ability to absorb nutrients can also diminish. An increased intake of calcium and vitamin D-rich foods can be beneficial. Phytoestrogens, which are found in foods like soy and flaxseed, can relieve hot flashes during perimenopause and menopause. Throughout menopause, a protein-focused diet can help maintain muscle mass. Gut health should be taken into consideration because of the impact the gut microbiome can have on how estrogen is metabolized. This can be done by introducing a variety of fiber-rich foods and fermented foods. Ideally, nutrient needs throughout the life cycles of women are sourced from whole foods. If needed, supplementing nutrients can be an option under the supervision of a healthcare provider.
Just as the nutrient needs fluctuate throughout a woman’s lifecycle, hormones also fluctuate and can be difficult to balance. Shifts in hormones such as insulin, estrogen, progesterone, and cortisol can have huge impacts on bodily function. Hormonal changes can occur during changes in reproductive stages, but also through lifestyle factors. Bad nutrition, disrupted sleep, chronic stress, caffeine, and alcohol can all impact hormone levels. Environmental factors like pollution, pesticides and other toxins can also impact hormonal health. Additionally, perfumes, cosmetics, and lotions can further burden a person’s toxic load. Common indicators that a hormone imbalance is present include irregular menstruation, weight gain or loss, major mood shifts, skin and hair changes, and disruptions in sleep patterns. Some strategies for managing hormone health are to reduce sugar intake to avoid spikes in insulin, adequate fiber intake to maintain estrogen levels, incorporating regular physical activity with a combination of strength training and cardio, managing stress, and maintaining good sleep hygiene. Incorporate these practices little by little into your routine for lasting success.
Balance of emotional and mental well-being can be achieved through mindfulness practices like journaling, meditation, or setting aside time for daily reflection. Engaging in activities that nourish the spirit can include volunteering, spending time in nature, or engaging in creative expression. Protect your inner peace by resisting the pressure to overcommit and setting boundaries to allow for much-needed rest. Look within your community to help build social support systems, explore new hobbies, or meet others with similar interests.
Magdelene Plonka is one of the personal chefs in our Chicago branch of Friend that cooks. She has a degree in Holistic Nutrition and is passionate about her journey towards better nutrition, not only for her clients, but for herself and her family as well.