Nearly 40% of women in the UK experience daily stress, with higher rates of sadness and worry compared to global averages. Women face unique health challenges throughout their lives1 and holistic health offers a path to address these challenges and achieve overall well-being. Holistic health for women is an approach to wellness that considers all aspects of a woman's health, including physical, mental, and emotional factors. It goes beyond symptom management to get to the root cause of health problems. This article will serve as a guide to holistic health for women, discussing the core principles, tips for maintaining holistic health, and common women's health issues.

Core Principles of Holistic Women's Health

Holistic health is an approach that considers the whole person, not just their physical symptoms or illness. It recognizes that many factors come into play when addressing health concerns, including emotional, mental, and spiritual well-being. Holistic health recognizes that the body can heal itself, provided the right conditions and resources are available. A core principle of this approach is active patient participation in one's well-being.

Holistic health is sustained by eight interconnected pillars: 

Tips for Maintaining Holistic Women's Health

Lifestyle

Nutrition:

Nutrition is the cornerstone of holistic health. What you eat fuels your body and impacts your energy levels, mood, and even hormone balance. A well-rounded diet rich in whole foods like fruits, vegetables, lean proteins, and healthy fats can support hormonal health and reduce symptoms of conditions like PMS and PCOS. For instance, incorporating omega-3 fatty acids and zinc can be beneficial for managing hormonal acne and high testosterone levels.

Here are some tips for establishing healthy eating habits:

• Plan your meals. Meal prepping on the weekends gives you easy access to nourishing foods during the weekdays when life may be busier than usual.
• Eat breakfast every morning. This sets up your body with energy for the day while providing essential nutrients that will fuel your body throughout the day.
• Eat a balanced diet. This includes healthy fats, lean proteins, fruits and vegetables, whole grains, and dairy products.
• Consume a variety of colorful fruits and vegetables. Diversifying this portion of your plate will ensure you get the micronutrients your body needs.
• Pay attention to portion sizes to help with weight maintenance and adherence to MyPlate guidelines.
• Replace refined grains with their whole counterparts to ensure you get enough fiber.
• Lower your sugar intake. Minimizing added sugar intake may be instrumental in optimizing hormone function and avoiding obesity, diabetes, and other diseases.

Physical Activity:

Physical activity is an essential part of holistic health for women, as it helps to balance hormones, improve cardiovascular health, and reduce stress levels. Many types of exercise can benefit women's holistic well-being, including yoga, Pilates, and HIIT (high-intensity interval training).

Here are some exercises for women's fitness:

• Cardio and strength training
• Glute bridge
• HIIT workout
• Plank
• Squat

Stress Management and Mindfulness

Stress management is vital for maintaining a balanced life. Chronic stress can lead to a host of health issues, including hormone imbalances and fatigue. Techniques like mindfulness, meditation, and yoga are effective tools for reducing stress and promoting relaxation. These practices help lower cortisol levels, which can improve both mental and physical health. Spending time outdoors has also been shown to reduce stress levels and improve overall mood.

Here are some tips for managing stress:

• Mindfulness: This is about being present in the moment. It helps reduce stress and improves emotional well-being. Start with just a few minutes a day. You can focus on your breath or listen to the sounds around you. Gradually, you can increase the time as you become more comfortable with the practice.
• Meditation: Meditation is a powerful tool for calming the mind and balancing emotions. It can be as simple as sitting quietly and focusing on your breath. Apps like Insight Timer offer guided sessions that can help you get started. Even five minutes a day can make a difference in how you feel.
• Yoga: Yoga combines physical movement with breathwork and meditation. It's great for flexibility, strength, and stress relief. You don't need to be an expert to enjoy the benefits. Many online classes cater to beginners and can be done at home. Regular practice can help balance hormones and improve overall health.
• Journaling: Journaling is an easy way to identify and process your feelings, especially if you're not comfortable sharing them out loud. It's always a great way to measure your progress or growth. And reminders of your past obstacles and successes will only be a few pages away.

Sleep

Getting adequate sleep each night is essential for physical and mental well-being. Try setting a consistent bedtime schedule and avoiding screens before bed.

Here are some tips for better sleep:

• Avoid screens 30 minutes before bedtime.
• Incorporate a relaxing wind-down routine each night.

Social Support System

Knowing we have someone who understands us and we can turn to during difficult times makes all the difference. Having strong relationships with family members or close friends who we trust gives us an emotional outlet when things get tough, which helps prevent any potential negative impacts on our health.

Spiritual Awareness

Dedicate a small chunk of time each day to yourself. Make this time a priority, free of distractions, interruptions, and major activities. This time can be used to relax, reflect, meditate, or pray.

Holistic Gynecology

Holistic gynecology acknowledges the broad spectrum of factors contributing to a woman's well-being, embracing physical, emotional, mental, and environmental influences. It utilizes a set of natural and traditional methods to complement contemporary medical practice. Holistic gynecology uses a variety of approaches such as:

• Nutritional guidance
• Relaxation techniques
• Acupuncture
• Therapeutic yoga
• Herbal medicine

Common Women's Health Issues and Holistic Approaches

Heart Disease

Heart disease is the No. 1 cause of death for women. Symptoms of a heart attack can include chest pain, shortness of breath, weakness in the arms, nausea, or vomiting. While menopause does not cause heart disease, certain risk factors are more common after menopause, such as higher blood pressure and cholesterol, and lower estrogen. To lower your risk for heart disease, try to maintain a healthy weight, exercise, and quit smoking.

Stroke

More women die from stroke than men. There are two types of stroke: hemorrhagic, or bleeding in the brain, and ischemic, or the blockage of a blood vessel that causes impaired blood flow. Although symptoms may vary depending on the underlying cause, hallmark symptoms of a stroke include difficulty with speech and numbness of the arms and legs.

Diabetes

Diabetes increases the risk for heart disease by four times in women. Women are also more susceptible to diabetes-related complications, such as blindness, kidney disease, and depression. To lower your risk for Type 2 diabetes, try to maintain a healthy weight, exercise, and quit smoking. Getting older increases everyone's chances of getting Type II diabetes, but it's especially important for women entering their 40s to be aware of the potential causes.

Maternal Health Issues

From iron-deficiency anemia to high blood pressure, the changes a person experiences during pregnancy can impact their health. Preconception care is important, whether or not you have medical conditions.

Urinary Tract Infections

Urinary tract infections (UTIs) occur when germs get into the urethra and start to multiply. UTIs are particularly common in people assigned female at birth, as they have a shorter urethra than men. Symptoms of a UTI include frequent urination, pain or burning when urinating, and cloudy urine. While a UTI can go away on its own, a physician can prescribe antibiotics if necessary.

Gynecological Health

Your reproductive organs dictate your life stages and play a significant role in your physical and emotional well-being. Heavy bleeding, pelvic pain, and irregular menstrual cycles are common symptoms often caused by gynecological health issues like endometriosis, fibroids, and polycystic ovary syndrome (PCOS).

Menopause

Menopause is a normal physiological process marked by the end of your period and fertility. Even months or years before your period stops, you may experience some of the symptoms women associate with menopause — hot flashes, night sweats, and mood changes. Holistic strategies for managing symptoms include: 

• Dietary changes: Phytoestrogen-rich foods (soy, flaxseed) alleviate hot flashes.
• Herbal supplements: Black cohosh and red clover may ease mood swings and sleep disturbances.
• Mindfulness and yoga: These practices reduce anxiety and improve sleep quality.

Mental Health

Women are more likely to experience mental health issues like depression and anxiety than men. Though changes in how you think and feel may occur at any time, women are especially vulnerable during and after pregnancy due to the fluctuation in hormones (perinatal and postpartum depression), as well as in the years leading up to menopause. Yoga and meditation can help manage anxiety and depression.

Osteoporosis

Osteoporosis is a serious bone disease that makes your bones weak and more susceptible to fractures. It occurs when the breakdown of your bones outpaces the rebuilding. Estrogen helps support bone-building, and when you reach menopause and your estrogen levels drop, bone-building declines rapidly. Because women's bones are naturally thinner than men's, you're at greater risk of developing osteoporosis.

Sexually Transmitted Diseases (STDs)

STDs are more common than you might think. Though they affect everyone, women are more likely to face long-term health issues from STDs if they go untreated, like gynecological cancer and infertility.

Autoimmune Diseases

Autoimmune diseases occur when your immune system mistakenly attacks your own body, causing inflammation and health problems14. Women are more likely to have autoimmune disorders than men, causing symptoms like fatigue, joint pain, and fevers without a known cause14.

Hormonal Balance

Maintaining hormonal balance is crucial for your health as you age. Consider incorporating phytoestrogen-rich foods into your diet, such as flaxseeds, soy products, and legumes. These plant-based compounds may help regulate estrogen levels naturally. Additionally, explore adaptogenic herbs like ashwagandha and maca, which can support the body's stress response and promote hormonal balance. While holistic health often prioritizes natural methods, it doesn't completely exclude conventional medicine and may integrate conventional and alternative treatments when necessary.

Key Takeaways from Research

The articles and books reviewed offer a variety of perspectives on holistic women's health. Some key takeaways include:

• The Importance of Individualized Care: Holistic health emphasizes personalized treatment plans that consider each woman's unique needs and circumstances.
• The Mind-Body Connection: There is a strong emphasis on the interconnectedness of physical, mental, and emotional health.
• The Role of Education: Empowering women with knowledge and resources is crucial for improving health outcomes.
• The Value of Preventative Care: Holistic therapies are often low-risk options that can be employed when symptoms first arise, potentially avoiding more serious treatments.

Resources

Here are some books that provide further information on holistic women's health:

• Rebel Bodies by Sarah Graham
• Doing Harm by Maya Dusenberry
• Bleed by Tracey Lindeman
• You Just Need to Lose Weight by Aubrey Gordon
• Sex Matters by Alyson McGregor
• Entitled by Kate Manne
• Taoist Secrets of Pregnancy, Birth, and Healing Love by Mantak Chia and Marina Dadasheva-Drown
• Chi Kung for Radiant Skin by Mantak Chia and Anna Margolina
• Come as You Are by Emily Nagoski
• Taking Charge of Your Fertility by Toni Weschler
• Women's Bodies, Women's Wisdom by Christiane Northrup

Conclusion

Holistic health offers women a comprehensive and empowering approach to their well-being. By addressing the interconnectedness of physical, mental, and emotional health, women can take control of their health and live fulfilling lives. Incorporating the principles and tips discussed in this article can help women achieve optimal health and wellness.

To further your journey towards holistic health, consider taking the following steps:

• Find a holistic healthcare provider: Seek out a practitioner who aligns with your values and health goals.
• Try a new stress management technique: Explore mindfulness, meditation, yoga, or journaling to find what works best for you.
• Explore different types of exercise: Incorporate physical activity that you enjoy and that supports your overall well-being.
• Prioritize self-care: Make time for activities that nourish your mind, body, and spirit.
• Educate yourself: Continue learning about holistic health and women's health issues to make informed decisions about your care.

By actively participating in your health journey and embracing a holistic approach, you can achieve optimal well-being and live a more balanced and fulfilling life.