Under the Hard Hat

Tag: Women’s health

  • Seed cycling: A natural approach to hormonal balance for women in AEC

    Seed cycling: A natural approach to hormonal balance for women in AEC

    Hormonal health is vital to women’s overall well-being, influencing everything from energy levels to mood and reproductive health. Many women seek natural, effective ways to support their hormonal balance without relying solely on medications. Seed cycling is an emerging, holistic approach that uses nutrient-rich seeds to promote hormonal harmony and improve overall wellness.

    Quick look

    • Seed cycling is a natural approach to hormonal balance, which involves eating specific seeds during menstrual phases to support estrogen and progesterone levels.
    • Flax and pumpkin seeds aid the follicular phase (days 1–14), while sesame and sunflower seeds support the luteal phase (days 15–28).
    • Seed cycling can help with PMS, cycle regularity, and menopausal symptoms, offering potential relief through consistent whole-food nutrition.
    • Track your cycle, grind seeds for better absorption, and incorporate them into meals daily to maximize results. Adapt the method for irregular cycles or menopause.

    Professionals, menstrual cycles, and hormones

    Understanding the menstrual cycle is essential for grasping how hormonal fluctuations impact women’s health, especially in industries requiring long hours and a sharp focus on the job. The cycle comprises several phases, each characterized by specific hormonal changes that prepare the body for potential pregnancy.

    Follicular phase

    The follicular phase begins on the first day of menstruation and continues until ovulation. During this time, the pituitary gland releases follicle-stimulating hormone (FSH), which stimulates the growth of ovarian follicles. These follicles produce estrogen, leading to the thickening of the uterine lining in preparation for a possible pregnancy.

    Luteal phase

    Following ovulation, the luteal phase commences. The ruptured follicle transforms into the corpus luteum, which secretes progesterone and some estrogen. Progesterone stabilizes the uterine lining, making it receptive to a fertilized egg. If fertilization does not occur, the corpus luteum degenerates, leading to a decline in progesterone and estrogen levels and the onset of menstruation.

    Key hormones and their roles

    • Estrogen: Predominant in the follicular phase, estrogen stimulates the growth of the uterine lining and regulates the release of FSH and luteinizing hormone (LH).
    • Progesterone: Dominant during the luteal phase, progesterone maintains the uterine lining for potential implantation and inhibits further ovulation during the cycle.

    What is seed cycling?

    Seed cycling is a natural practice that involves consuming specific seeds during different menstrual cycle phases to support hormonal balance, which impacts energy, focus, and resilience during long workdays. 

    The concept, rooted in holistic health traditions, pairs particular seeds with the follicular and luteal phases to align with hormonal needs. By incorporating flax, pumpkin, sesame, and sunflower seeds into daily meals, seed cycling aims to provide nutrients that promote optimal estrogen and progesterone levels.

    Seed cycling draws upon established nutritional benefits of seeds, but direct scientific research on the practice itself is limited. Studies on individual seeds reveal promising effects:

    • Flax seeds have been linked to improved estrogen metabolism and reduced symptoms of hormonal imbalances, such as during menopause or PMS. Flax seeds are rich in lignans, which can help regulate estrogen levels by promoting a healthy metabolism. These compounds bind to excess estrogen, supporting hormone balance during the follicular phase (days 1–14 of the cycle).
    • Pumpkin seeds are high in zinc, which supports progesterone production. This makes them a valuable addition during the follicular phase to prepare the body for ovulation and subsequent progesterone production.
    • Sesame seeds demonstrate estrogen-modulating effects, making them useful in pre-and post-menopausal women. Like flax seeds, sesame seeds contain lignans that help modulate estrogen levels. Consuming them during the luteal phase (days 15–28) can support the body’s hormonal balance as it shifts to focus on progesterone dominance.
    • Sunflower seeds provide antioxidant support that may alleviate oxidative stress and improve progesterone production. They also contain vitamin E and selenium, which bolster progesterone levels and combat inflammation. Thus, sunflower seeds are particularly beneficial during the luteal phase, when they help maintain a stable uterine lining and support hormonal health.

    It should be noted that there is a lack of comprehensive clinical trials specifically examining seed cycling as a method for hormonal balance. Critics argue that while seeds are nutrient-dense, attributing direct cycle-specific hormonal changes solely to their consumption remains speculative. Advocates suggest that the practice’s success is enhanced by its emphasis on consistency and whole-food nutrition.

    How to safely seed cycle for more balanced hormones

    1. Identify your cycle phases: Track your menstrual cycle to determine the follicular phase (days 1–14) and luteal phase (days 15–28). If you’re unsure or have irregular cycles, start with a general 28-day pattern or consult a healthcare professional for guidance.
    2. Select the right seeds for each phase:
      • Follicular phase (Day 1–14): Incorporate 1–2 tablespoons each of ground flax and pumpkin seeds daily.
      • Luteal phase (Day 15–28): Transition to 1–2 tablespoons each of ground sesame and sunflower seeds daily.
    3. Grind seeds for maximum benefits: Grind seeds before consuming to enhance nutrient absorption. Whole seeds may pass through the digestive system without being fully utilized. Use a coffee grinder or high-speed blender.
    4. Incorporate seeds into your diet: Add ground seeds to smoothies, oatmeal, salads, yogurt, or baked goods. Experiment with recipes to make seed cycling a seamless part of your routine.
    5. Be consistent: Regular consumption is key to achieving the benefits of seed cycling. Set reminders or prep portions in advance to stay consistent.

    Dosages and timing

    • Daily dosage: 1–2 tablespoons of each type of seed, depending on your dietary needs and caloric intake.
    • Timing: Distribute seeds throughout the day or consume them at once with a meal (which may be optimal for shiftwork).

    Precautions and safety

    • Allergies: If you have seed allergies, consult a healthcare provider before starting seed cycling. Substitute with alternative seeds or foods where necessary.
    • Avoid overconsumption: Excessive intake of seeds can lead to digestive discomfort or calorie imbalances. Stick to recommended dosages.
    • Ground fresh: To avoid nutrient degradation, grind seeds fresh daily or store ground seeds in an airtight container in the refrigerator for up to a week.
    • Individual variability: Hormonal responses to seed cycling may vary. If you experience discomfort or significant changes in your cycle, consult a healthcare provider.

    How long does it take to see benefits?

    The timeline for experiencing the benefits of seed cycling varies depending on individual hormonal health, consistency in practice, and underlying conditions. While some women report noticeable improvements in symptoms within a few weeks, others may require several months to see significant changes.

    General timeline of expected changes

    • Within 1–2 months
      • Mild changes in energy levels, reduced bloating, or improved digestion may be noticeable.
      • Women with irregular cycles may observe early signs of stabilization.
    • 3–6 months
      • Significant reductions in PMS symptoms, such as mood swings, cramps, or breast tenderness, are often reported.
      • Women with irregular or absent periods may notice more consistent cycles.
    • 6+ months
      • Enhanced hormonal balance in the long-term, including reduced symptoms of hormonal imbalances such as acne, mood instability, or fatigue.
      • Sustained Wellness: Improved overall reproductive health and potential alleviation of symptoms related to menopause or perimenopause.

    It’s important to note that responses to seed cycling can differ based on age, diet, lifestyle, and pre-existing hormonal conditions. For instance, individuals with minor symptoms may notice benefits sooner. In addition, those with conditions like PCOS, endometriosis, or thyroid imbalances may require longer to see results and should consider seed cycling as part of a broader wellness plan.

    Seed cycling and menopause

    Seed cycling isn’t just for women with active menstrual cycles—it can also benefit individuals in pre-menopause, menopause, or post-menopause. By supporting hormonal health through targeted nutrition, seed cycling provides a natural way to ease the symptoms associated with these life stages.

    For women who no longer have a regular menstrual cycle, seed cycling can be adapted by following a simplified 28-day schedule:

    • Days 1–14 (follicular phase equivalent): Consume flax and pumpkin seeds to support estrogen metabolism.
    • Days 15–28 (luteal phase equivalent): Transition to sesame and sunflower seeds to promote progesterone production and balance.

    This cycle mirrors the hormonal fluctuations of a typical menstrual cycle, even without active menstruation, ensuring a steady intake of key nutrients to support overall hormonal balance.

    Benefits for pre-and post-menopausal women

    In the years leading up to menopause, known as perimenopause, hormone levels can become unpredictable, leading to symptoms like irregular periods, hot flashes, and mood swings. Seed cycling may help by supporting estrogen metabolism to reduce the intensity of hot flashes and night sweats. Furthermore, promoting progesterone balance may improve sleep quality and reduce anxiety.

    After menopause, estrogen and progesterone levels drop significantly, which can lead to bone density loss, cardiovascular issues, and changes in skin and hair health. Seed cycling can:

    • Provide phytoestrogens (from flax and sesame seeds) that mimic estrogen, potentially alleviating dryness and supporting bone health.
    • Offer anti-inflammatory nutrients (like selenium and omega-3s) to support heart health and reduce joint discomfort.
    • Deliver antioxidants and essential vitamins, such as vitamin E, which benefit skin elasticity and hair strength.

    Bottom line

    Seed cycling offers a simple, natural way to support hormonal health throughout all stages of life. By incorporating nutrient-rich seeds into your routine, you can align your diet with your body’s hormonal needs, potentially easing symptoms like PMS, irregular cycles, or menopausal discomfort.

    Seed cycling is most effective as part of a broader wellness strategy. If you have significant hormonal concerns, such as PCOS, thyroid imbalances, or menopausal challenges, it’s always best to consult a healthcare provider. They can help you tailor seed cycling and other interventions to meet your unique needs.

    Interested in learning more about natural ways to support your hormonal health? Subscribe to our newsletter and follow us on social media for expert tips, practical strategies, and all the latest insights to help you thrive.

  • 7 common symptoms women should never ignore: A guide for women in the trades

    7 common symptoms women should never ignore: A guide for women in the trades

    May is Women’s Health Month, and we’re doing our part to recognize some of the health challenges women in the industry face. Once women hit their 40s, health symptoms start to pop up. While most are nothing to worry about, some may require a visit to your health professional. Changes in the body, including sudden weight fluctuations, migraines, bloating, and breast changes, should be taken seriously. Here, we have the complete list of symptoms women should never ignore. 

    7 signs women shouldn’t ignore

    1. Breast changes or abnormalities

    What it is: Abnormalities in the breasts could look like many different things, and sometimes it’s cause for concern. Significant changes to look out for include a breast lump and armpit swelling, discharge from your nipples, an inverted nipple, dimpling of the skin, a rash, or discoloration or reddening. 

    What it could mean: It could be a cyst or a fat deposit. Some people with breasts also experience swelling during their menstrual cycles. It could also be breast cancer. 

    What to do: Because breast cancer is so prevalent, make an appointment with your doctor if you notice any changes. If all is well, continue to get your breasts examined during your yearly physical with your doctor. You should also do a self-examination regularly, especially during your menstrual cycle. 

    2. Pain during intercourse

    What it is: It’s normal to experience discomfort occasionally during intercourse. But it’s worth investigating if the pain is extreme or persists long afterward. 

    What it could mean: Pain during intercourse could signal endometriosis, which is a painful disorder where the tissue that is supposed to line your uterus grows outside of it. Often, it can lead to infertility. The pain could also mean an infection or a hormone imbalance. 

    What to do: If pain persists or is recurring after each time you’re intimate, speak with your doctor. Monitor your symptoms and let them know if things worsen. 

    3. Changes in vaginal discharge

    What it is: Changes in color, smell, amount, and texture of vaginal discharge compared to what you’re used to. Changes could also mean itching, burning, or pain during urination. 

    What it could mean: It could be something as simple as stress or a change in your birth control method. But it could also be bacterial vaginosis, a yeast infection, an STI, or a sign of diabetes or HIV.

    What to do: Spotting—a reddish-brownish discharge following menstruation—is usually not something to worry about. However, if the changes persist or the color or odor drastically changes and is concerning, consult your doctor for a checkup.

    4. Sudden weight gain or loss

    What it is: A sudden weight gain or loss without changing your diet or exercise regimen. A sudden change of 10 pounds in either direction is cause for concern. 

    What it could mean: Rapid weight gain could be a sign of kidney disease, insomnia, or cirrhosis. Rapid weight loss could mean celiac disease, thyroid issues, heart disease, HIB, or cancer. If a tumor is present, it could severely diminish your appetite, so these symptoms are generally more serious in nature. 

    What to do: Contact a healthcare professional as soon as possible, or if you feel other symptoms and feel generally unwell, seek emergency medical assistance. 

    5. Chronic fatigue

    What it is: If you feel lethargic or exhausted without improvement, and it’s not sparked from physical exertion, don’t ignore it. Feelings of fatigue that last throughout the day and impact your ability to function could mean an underlying medical issue. 

    What it could mean: There could be a range of explanations for chronic fatigue, including an iron deficiency, hypothyroidism, depression, lack of vitamin D, or insufficient sleep.

    What to do: If your chronic fatigue remains persistent, schedule an appointment with your doctor to assess your lifestyle and symptoms.

    6. Migraines

    What it is: A migraine is a headache disorder that numerous things can trigger. It’s prolonged, throbbing, and head pain that can sometimes impact your ability to function. Usually, it’s not a sign that you have a medical problem, but if you notice more severe migraines, take note. 

    What it could mean: A new, severe headache could mean a hormone imbalance, improper sleep, too much stress, or weather changes. More severe medical issues could include neurological issues, but it’s rare. 

    What to do: Understand your personal migraine history. What’s routine for you, and what isn’t? This will help you dictate when you need help. If your migraines change in severity or regularity, or come in tandem with other symptoms, talk to your doctor. 

    7. Bloating and abdominal pressure

    What it is: Many women experience bloating after eating certain foods or during various parts of their menstrual cycle. However, persistent bloating and abdominal pressure that lasts more than a week may be cause for concern. 

    What it could mean: This persistent bloating and pressure, coupled with weight loss, frequent urination, and feeling full quickly after eating, could be a symptom of ovarian cancer.

    What to do: If you’re noticing these sudden and persistent changes in your body, consult your doctor and ensure you give them the complete list of your symptoms and their duration. 

    Women’s health matters

    Many conditions affect both men and women, but often, they affect women more commonly and more severely. Most drug trials today also do not include female test subjects, and women more often experience anxiety and depression, urinary tract infections, and harm from sexually transmitted infections.

    Additionally, many ailments are almost exclusive to women, and they often go undiagnosed or untreated. These conditions include menopause, pregnancy-related conditions, breast cancer, and cervical cancer. 

    Breast cancer: Breast cancer is the second most common cancer in Canadian women, and about 1 in 8 women will be diagnosed with it in their lifetime. While breast cancer can impact both men and women, it typically originates from the lining of milk ducts. It can then spread to other organs, and it is the most aggressive cancer affecting the global Assigned Female At Birth (AFAB) population. Initially, women diagnosed with breast cancer may develop a breast lump. While most lumps are non-threatening, having each one checked out by a healthcare professional is crucial. 

    Cervical and ovarian cancer: Cervical cancer typically originates in the lower uterus, as opposed to ovarian cancer, which starts in the fallopian tubes. Both cancers cause similar pains, but cervical cancer also causes a change in discharge and often pain during intercourse. Ovarian cancer presents very vague symptoms, but it can be a very difficult condition to treat. It’s best to get regular physicals and a pap smear to keep your health at the forefront of your mind. 

    The women in your life, whether you or a loved one, matter. Check in with yourself, and if you experience changes in your breasts, discharge, chronic fatigue, or new types of migraines, don’t sweep it under the rug. Get checked out, get answers, and stay safe. 

    For more on health, wellness, and news in the AEC space, subscribe to the newsletter.

  • Building strength from the inside out: Why pelvic floor health matters for women in construction and beyond

    Building strength from the inside out: Why pelvic floor health matters for women in construction and beyond

    The pelvic floor is vital to women’s health, supporting essential functions like bladder control, spinal stability, and sexual wellness. This network of muscles is often overlooked but is crucial for women in physically demanding professions like construction and the skilled trades. Incorporating exercises such as lunges, deep squats, and pelvic tilts into your routine can help strengthen these muscles, improving core stability and reducing the risk of injury.  

    The power of the pelvic floor  

    The pelvic floor is a group of muscles and connective tissues located at the base of the pelvis. These muscles form a supportive sling that helps keep vital organs in place while also playing a critical role in bladder control, core stability, and sexual health. Though commonly associated with childbirth recovery, pelvic floor health is essential for all women, regardless of age or life stage. Women in construction and trades, in particular, often perform tasks like lifting heavy objects and repetitive bending, which place added strain on this area, making it even more important to maintain strength.  

    Muscles in the pelvic floor  

    The pelvic floor is composed of three key muscle groups:  

    • Levator ani: This includes the pubococcygeus, iliococcygeus, and puborectalis muscles, which work together to support the pelvic organs and control bowel and bladder functions.  
    • Coccygeus: A smaller muscle that stabilizes the tailbone and contributes to pelvic floor support.  
    • Deep perineal pouch: These smaller muscles aid in urinary and reproductive functions.  

    Together, these muscles coordinate with the core and diaphragm, creating a dynamic support system for the lower body.  

    Functions of the pelvic floor  

    Support pelvic organs  

    The pelvic floor acts as a foundation for the bladder, uterus, and rectum. Strong pelvic floor muscles hold these organs in place, preventing issues like pelvic organ prolapse, where organs may shift downward due to weak support. This condition can cause discomfort, pain, and urinary incontinence, especially in women whose jobs involve heavy lifting. For tradeswomen, strong pelvic floor muscles help safeguard against these complications, ensuring long-term health and comfort.  

    Stabilize the pelvis and spine  

    The pelvic floor plays a significant role in core stability, working alongside the abdominal and back muscles to stabilize the pelvis and spine. This stabilization is essential for maintaining posture, reducing the risk of lower back pain, and performing physically demanding tasks safely. For women in construction, whose jobs often require twisting, lifting, and prolonged standing, a strong pelvic floor acts as a built-in support system, preventing injuries and improving overall mobility.  

    Assist with sexual function  

    Pelvic floor muscles play a direct role in sexual health by supporting the vaginal walls and improving blood flow to the area. Strong muscles enhance sensation and improve muscle control, contributing to a better sexual experience. A healthy pelvic floor also reduces the risk of discomfort or pain during intimacy, promoting both physical and emotional well-being.  

    Support bowel and bladder control  

    One of the most well-known functions of the pelvic floor is its role in bowel and bladder control. These muscles help regulate the release of urine and stool, preventing incontinence. Women in construction often work in environments with limited restroom access, making strong pelvic floor muscles particularly valuable for maintaining control and comfort throughout the workday.  

    Pelvic floor disorders  

    Pelvic floor disorders occur when the muscles become too weak, too tight, or unable to function correctly. Weakness often results from factors like pregnancy, childbirth, aging, obesity, or repetitive heavy lifting. Tightness, on the other hand, can stem from chronic stress, poor posture, or trauma. Both conditions can lead to symptoms such as urinary incontinence, pelvic pain, and bowel control issues.  

    Tradeswomen, in particular, are at risk of developing pelvic floor disorders due to the physical demands of their work. Improper lifting techniques, prolonged standing, and repetitive strain can exacerbate these issues over time. Pelvic floor dysfunction may also result in pelvic organ prolapse, where weakened muscles allow organs to shift downward, causing significant discomfort. 

    Recognizing the early signs—such as frequent urinary leaks, a sensation of heaviness in the pelvis, or pain during intercourse—is key to seeking appropriate treatment. Pelvic floor therapy, lifestyle adjustments, and targeted exercises can help address these concerns, restoring strength and functionality.  

    8 exercises to strengthen your pelvic floor  

    The following exercises are effective alternatives to traditional Kegels. They target the pelvic floor and surrounding muscles, improving core stability, strength, and overall functionality. These movements are particularly beneficial for women in physically demanding professions, providing a solid foundation for tackling everyday challenges.  

    1. Lunges

    Lunges are a compound exercise that works the lower body while engaging the pelvic floor. Stand upright with feet hip-width apart. Step one foot forward, lowering your body until both knees form 90-degree angles. Keep your core engaged and focus on lifting your pelvic floor as you push back to the starting position. Repeat on the other side.  

    This movement strengthens the thighs, hips, and glutes, which are closely connected to the pelvic floor. It also improves balance and coordination, which are essential for tasks requiring stability, such as climbing ladders or lifting heavy objects.  

    2. Inner thigh squeeze with glute bridge  

    This exercise activates the inner thighs and glutes while engaging the pelvic floor. Lie on your back with your knees bent and feet flat on the floor. Place a small ball or cushion between your knees. Squeeze the ball as you lift your hips into a bridge position, focusing on engaging the pelvic floor at the top of the movement. Lower slowly and repeat.  

    The squeezing motion targets the adductor muscles, which support pelvic floor strength. The bridge element also strengthens the glutes, improving hip stability and reducing the risk of lower back strain during physical labor.  

    3. Deep squat  

    Deep squats are one of the best functional exercises for strengthening the pelvic floor. Stand with your feet shoulder-width apart, toes slightly turned out. Lower your hips as if sitting in a chair, going as deep as your flexibility allows while keeping your chest upright and your core engaged. Push through your heels to return to standing.  

    This movement stretches the pelvic floor muscles while activating them to provide support. Deep squats also build strength in the legs and hips, enhancing mobility and reducing strain during repetitive bending or lifting.  

    4. Bird dog  

    Bird dog is a core-stabilizing exercise that engages the pelvic floor. Start in a quadruped position with your wrists under your shoulders and knees under your hips, ensuring your spine remains neutral. Extend one arm and the opposite leg simultaneously, keeping your movements slow and controlled. Hold briefly, then return to the starting position and switch sides.  

    This exercise improves balance and coordination while strengthening the pelvic floor, core, and lower back. It’s particularly useful for preventing strain and injuries in women performing repetitive physical tasks.  

    5. Pelvic tilts  

    Pelvic tilts are a gentle way to activate the pelvic floor and relieve lower back tension. Lie on your back with your knees bent and feet flat. Tilt your pelvis upward and push your lower back against the floor. Hold for a few seconds before releasing.  

    This exercise strengthens the pelvic floor and lower abdominal muscles, improving posture and reducing the risk of lower back pain. It’s ideal for beginners or anyone recovering from an injury. 

    6. Dead bugs  

    Dead bugs are a great core-strengthening exercise that also engages the pelvic floor. Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle; your knees should align with your hips. Slowly lower one arm and the opposite leg toward the floor, keeping your core engaged and your lower back pressed into the mat. Return to the starting position and repeat on the other side.  

    This exercise improves coordination and core stability, both of which are essential for pelvic floor strength. Dead bugs mimic functional movements, making them particularly beneficial for women in construction who often work in awkward positions or carry heavy loads. Engaging the pelvic floor during this controlled movement strengthens the muscle group’s ability to support your spine and pelvis.  

    7. Side-lying leg lifts  

    This exercise strengthens the gluteus medius, hips, and pelvic floor and improves overall stability. Lie on your side with your legs stacked and your body in a straight line. Rest your head on your lower arm and place your top hand on the floor in front of you for support. Slowly lift your top leg to about 45 degrees, keeping your foot flexed and your hips steady. Lower it back down with control and repeat.  

    Side-lying leg lifts help balance the muscles around the pelvis, which is crucial for pelvic floor health. Strong hips provide better support to the pelvic floor and reduce strain during lifting, bending, and other physically demanding tasks.  

    8. Standing heel raises  

    Heel raises are a simple but effective way to engage the pelvic floor while strengthening the calves and improving balance. Stand with your feet hip-width apart, holding onto a sturdy surface for support if needed. Slowly lift your heels off the ground, rise onto the balls of your feet, and focus on engaging your pelvic floor as you lift. Lower back down with control and repeat.  

    This exercise improves lower-body strength and coordination, helping reduce strain on the pelvic floor during daily activities. For women in trades who are often on their feet for long hours, heel raises can improve overall stability and prevent fatigue-related injuries.   

    Bottom line  

    Pelvic floor health is essential for women’s well-being, particularly those in physically demanding fields like construction. Incorporating targeted exercises into your fitness routine can strengthen this critical muscle group, improve core stability, and reduce the risk of injury or dysfunction. 

    For more tips on health and wellness in the trades, subscribe to our weekly newsletter and follow us on social media.

  • Menstrual cycle solutions: Tackling common issues with natural relief

    Menstrual cycle solutions: Tackling common issues with natural relief

    Women in physically demanding industries like construction, engineering, and architecture often face unique challenges during their menstrual cycles. From cramps and bloating to mood swings and sleepless nights, these symptoms can disrupt focus and productivity. Simple, natural remedies like dietary changes and proper hydration can make a big difference in managing these issues, helping you feel your best even on the most challenging days.

    Quick looks:

    • Understanding the follicular and luteal phases helps anticipate symptoms like energy boosts, bloating, and mood swings.
    • Ease cramps with heat therapy, fight bloating with herbal teas, and tackle mood swings through mindfulness and omega-3-rich foods.
    • Symptoms like severe pain, heavy bleeding, or irregular cycles may indicate underlying conditions like endometriosis or hormonal imbalances.
    • Simple lifestyle adjustments, like yoga, dietary changes, and hydration, can improve menstrual health and productivity at work and beyond.

    Menstrual cycle overview

    Understanding your menstrual cycle can empower you to manage its effects more effectively. Let’s break down the two main phases:

    Follicular phase (Days 1–14):

    This phase starts on the first day of your period and continues until ovulation. During this time, estrogen levels rise, stimulating the growth of the uterine lining and the maturation of ovarian follicles. The increase in estrogen can boost your energy and mood, making you feel more vibrant and active. You might notice improved skin and higher motivation levels.

    Luteal phase (Days 15–28):

    After ovulation, the corpus luteum forms and secretes progesterone, preparing the uterine lining for potential pregnancy. If fertilization doesn’t occur, progesterone and estrogen levels drop, leading to menstruation. The hormonal shifts during this phase can lead to symptoms like bloating, mood swings, and breast tenderness. Some women may experience premenstrual syndrome (PMS) due to these changes.

    Common menstrual cycle issues

    Cramping and back pain

    Menstrual cramps, or dysmenorrhea, occur when the uterus contracts to shed its lining. These contractions are triggered by prostaglandins—hormone-like chemicals that can cause pain and inflammation. Higher prostaglandin levels are often associated with more severe cramps. 

    Similarly, back pain during your period often stems from referred pain caused by uterine contractions. As the uterus contracts to shed its lining, the pain can radiate to the lower back due to shared nerve pathways. Hormonal fluctuations, particularly prostaglandins, can also contribute to inflammation and muscle tension, making period back pain a particularly nasty side effect when you’re on a busy job site.

    Try this:

    • Heat therapy: If you can take breaks in an office, heat can help relax muscles and improve blood flow to your back and abdomen, reducing discomfort. Use a heating pad or hot water bottle on your lower back and/or abdomen for 15–20 minutes. 
    • Magnesium-rich foods: Incorporate spinach, almonds, and dark chocolate into your diet. Magnesium may help reduce muscle tension and ease cramps.
    • Gentle yoga poses: Studies have shown that yoga poses like child’s pose, cat-cow, or reclining bound angle pose can stretch and relax the lower back and abdomen, relieving cramping. Gentle stretches and spinal twists can also ease tension in the lower back.

    Bloating

    Bloating during your menstrual cycle is caused by hormonal fluctuations, particularly an increase in estrogen and progesterone. These changes can lead to water retention and fullness or swelling, especially in the abdominal area.

    Try this:

    • Reduce salt intake: Sodium contributes to water retention, so reducing salty snacks and processed foods can help reduce bloating. Instead, aim for fresh, whole foods.
    • Drink herbal teas: Herbal teas like dandelion root, peppermint, and ginger act as natural diuretics, helping your body eliminate excess water and reducing bloating. Ginger, in particular, has anti-inflammatory properties that can ease digestive discomfort.
    • Stay hydrated: Drinking plenty of water might seem counterintuitive, but staying hydrated helps your body flush out excess fluids. Aim for 8–10 glasses a day to keep your system balanced.

    Acne

    Hormonal surges, especially increased androgens during the menstrual cycle, stimulate the skin’s oil glands to produce more sebum. This excess oil can clog pores, leading to breakouts, particularly around the jawline and chin.

    Try this:

    • Eat foods rich in omega-3s: Incorporate foods like salmon, walnuts, and flaxseeds into your diet. Omega-3 fatty acids have anti-inflammatory properties that can help reduce acne flare-ups. 
    • Use gentle, non-comedogenic skincare products: Look for cleansers and moisturizers labeled “non-comedogenic,” which won’t clog pores. For acne-prone skin, opt for products with salicylic acid or benzoyl peroxide. Some great options include Paula’s Choice and La Roche Posay.
    • Consider zinc supplements: Zinc has been shown to reduce inflammation and suppress acne-causing bacteria. A daily supplement can help regulate breakouts, but consult your doctor before starting new supplements.

    Insomnia/difficulty sleeping

    Hormonal fluctuations, especially a drop in progesterone during the luteal phase, can disrupt your sleep cycle, leading to fatigue and lack of focus on the job. Progesterone has a calming effect on the brain, so its decline can make it harder to fall or stay asleep. Additionally, menstrual symptoms like cramps and mood swings can contribute to restless nights. 

    Try this:

    • Establish a calming nighttime routine: Create a relaxing wind-down ritual before bed, like dimming the lights, reading a book, or practicing deep breathing exercises. Limiting screen time an hour before sleep can also improve your rest.
    • Take magnesium supplements: Magnesium helps relax muscles and regulate the nervous system, promoting better sleep. Dark chocolate, almonds, and spinach are natural sources of magnesium, but you can also take a supplement. 
    • Drink chamomile tea: Known for its mild sedative effects, chamomile tea can help you relax and prepare for restful sleep. Sipping a warm cup before bed can ease anxiety and calm the body.

    Nausea

    Hormonal shifts during your period, mainly changes in progesterone and prostaglandins, can affect the digestive system. These fluctuations may slow digestion or cause stomach discomfort, leading to nausea. Work stress and cramps can also exacerbate the feeling of queasiness.

    Try this:

    • Eat smaller, frequent meals: Large meals can be harder to digest and may worsen nausea. Instead, opt for smaller portions throughout the day, focusing on easy-to-digest foods like plain rice, toast, and bananas.
    • Include ginger in your diet: Ginger is a natural remedy for nausea and has been shown to help with digestive discomfort. Try ginger tea, candied ginger, or even adding fresh ginger to your meals.
    • Try acupressure techniques: Applying gentle pressure to the P6 acupressure point (located on your inner wrist, three fingers’ width below the palm) can help relieve nausea. This method has been widely recognized for its effectiveness in managing nausea symptoms. 

    Mood swings

    Fluctuating levels of estrogen and progesterone are the primary cause of mood swings during the menstrual cycle. These hormonal changes can impact serotonin production, a neurotransmitter that regulates mood. This is why many women experience irritability, sadness, or heightened emotions during their cycle. 

    Try this:

    • Practice mindfulness: Activities like meditation, deep breathing exercises, or journaling can help manage stress and improve emotional balance. Setting aside even a few minutes each day can make a noticeable difference.
    • Prioritize omega-3 intake: Foods rich in omega-3 fatty acids have been shown to support brain health and stabilize mood. Consider adding them to your meals or taking a supplement.
    • Engage in light physical activity: Exercise releases endorphins, which are natural mood boosters. A day of light physical labor, brisk walking, yoga, or aerobic activity can help lift your spirits and reduce stress.

    Breast tenderness

    Breast tenderness is often linked to increased estrogen levels during the menstrual cycle, which can cause fluid retention in the breast tissue. This swelling and inflammation can make breasts feel sore or sensitive, particularly in the days leading up to your period.

    Try this:

    • Wear supportive bras: A well-fitting bra can minimize discomfort by reducing movement and providing better support for tender breasts. Opt for bras without underwire for added comfort.
    • Reduce caffeine: Caffeine can worsen fluid retention and increase breast pain for some women. Reducing coffee, tea, and other caffeinated beverages might relieve soreness.
    • Try evening primrose oil supplements: Evening primrose oil contains gamma-linolenic acid (GLA), a fatty acid that may help reduce breast tenderness and inflammation. Consult with a healthcare provider before starting any new supplement.

    Abnormal signs and symptoms

    While menstrual symptoms like cramps, bloating, and mood swings are common, certain signs may indicate a more serious issue that requires medical attention. Knowing what’s “normal” for your body is key to identifying when something feels off.

    Signs to watch for:

    • Extremely heavy bleeding: If you need to change your pad or tampon more than once every hour or experience clotting larger than a quarter, it may indicate conditions like fibroids or hormonal imbalances.
    • Severe pain: Intense cramps that don’t improve with over-the-counter remedies or disrupt your daily life could signal conditions like endometriosis or pelvic inflammatory disease.
    • Irregular cycles: Consistently missing periods, cycles shorter than 21 days or longer than 35 days, or unpredictable periods might point to underlying issues such as polycystic ovary syndrome (PCOS) or thyroid disorders.
    • Other concerning symptoms: Persistent nausea, dizziness, or unusual discharge should also be discussed with a healthcare provider.

    Bottom line

    Menstrual symptoms like cramps, bloating, and mood swings are a natural part of life, but they don’t have to disrupt your daily routine. Understanding your body and adopting simple, natural remedies can help you manage these symptoms and feel more in control.

    It’s equally important to pay attention to your body’s signals. If something doesn’t feel right, such as unusually severe pain or irregular cycles, don’t hesitate to seek professional medical advice. Early intervention can significantly improve overall health and well-being.

    For more health and wellness tips, subscribe to our newsletter and follow us on social media and stay updated on the latest advice tailored to your lifestyle and needs.

  • Building strength: Proactive tests for women’s health 

    Building strength: Proactive tests for women’s health 

    Women in construction, engineering, and architecture know how demanding these industries can be, but balancing work with health shouldn’t be overlooked. Health concerns like heart disease, breast cancer, and osteoporosis affect many women, but proactive care can make a huge difference. Tests like DNA profiling and full-body imaging offer early detection opportunities, helping women stay ahead of potential issues.  

    The importance of understanding your health  

    Knowing your health status isn’t just about treating problems as they come up—it’s about staying ahead of them. Early detection is often the key to managing or preventing serious illnesses, especially in fast-paced industries where stress and physical labor can add extra strain. Understanding personal risk factors allows women to make informed decisions about their diet, exercise, and lifestyle habits, improving long-term outcomes.  

    Being proactive also builds confidence. When you have a clear understanding of your health risks, you can better focus on your personal and professional goals. Women in physically demanding fields like construction and engineering especially benefit from this proactive approach, ensuring they remain capable and strong in every aspect of their lives.  

    Women’s health, uncovered  

    Many common health conditions in women are preventable or manageable with early detection. Regular screenings combined with proactive tests can save lives by identifying issues before they become severe. Here are some of the most prevalent health concerns:  

    Cervical and ovarian cancer  

    Cervical and ovarian cancers are among the most serious health threats women face. Routine Pap smears and HPV testing are essential for detecting cervical abnormalities early. For ovarian cancer, there are currently no widespread screening methods, but women with a family history of the disease may benefit from genetic testing or ultrasounds. Early diagnosis is critical since symptoms like bloating or pelvic pain can often go unnoticed.  

    Heart disease  

    Heart disease remains the leading cause of death among women, yet it’s frequently overlooked. Symptoms such as fatigue, shortness of breath, and chest discomfort often go unreported. Regular blood pressure, cholesterol checks, and lifestyle modifications can significantly reduce risks.  

    Breast cancer  

    Breast cancer screenings, including mammograms, are vital for early detection. Women with a family history of breast cancer may need to start screenings earlier or consider genetic counseling. Early intervention increases survival rates and may reduce the need for invasive treatments.  

    Osteoporosis  

    Bone health is often ignored until it’s too late. Due to hormonal changes during menopause, women are at higher risk for osteoporosis. Bone density tests can identify problems before fractures occur, allowing time to strengthen bones through diet, exercise, or medication.  

    Diabetes  

    Type 2 diabetes is on the rise, particularly among women with sedentary jobs or high stress levels. A fasting blood glucose test or HbA1c test can detect prediabetes early, giving women a chance to reverse it with lifestyle changes.  

    Autoimmune disorders  

    Conditions like rheumatoid arthritis or lupus disproportionately affect women. Regular blood tests can identify early markers, leading to faster diagnosis and treatment. Staying alert to symptoms such as joint pain, fatigue, or skin changes is critical.  

    10 proactive health tests for women to consider  

    1. DNA testing  

    DNA testing provides valuable insights into your genetic blueprint, revealing predispositions to various health conditions. By identifying genetic risks for illnesses such as breast cancer, heart disease, or autoimmune disorders, women can take a more proactive role in managing their health. This test can guide decisions on lifestyle modifications, such as adopting a heart-healthy diet or increasing cancer screening frequency. 

    Some DNA tests also shed light on inherited conditions that may affect future generations, helping women make informed family-planning choices. These tests are often quick, non-invasive, and increasingly accessible through healthcare providers or at-home kits. Beyond predicting diseases, DNA testing can also offer insights into how your body metabolizes nutrients and medications, allowing for more personalized treatment plans. By understanding your genetic risks, you can partner with your healthcare provider to create a tailored plan for prevention and care.  

    2. Epigenetics  

    Epigenetic testing goes beyond your genes to explore how environmental and lifestyle factors influence their expression. This test can reveal how elements such as diet, stress, exercise, and toxin exposure impact your cellular health. Unlike DNA, which remains constant, epigenetic changes are dynamic and can provide a roadmap for lifestyle adjustments to promote long-term wellness. For instance, the test might identify specific dietary needs or highlight areas where stress reduction could improve overall health. 

    This emerging area of science also offers clues about aging and the potential for reversing specific cellular damage through healthier habits. Women looking to optimize their health can use this information to design personalized wellness strategies based on how their genes are currently being expressed. With regular epigenetic monitoring, it’s possible to track the impact of positive lifestyle changes over time, making it a powerful tool for staying ahead of potential health challenges.  

    3. Microbiomics  

    The gut microbiome is often called the body’s “second brain” due to its profound impact on overall health. Microbiome testing analyzes the bacteria, fungi, and other microorganisms in your digestive system to identify imbalances that could contribute to chronic health conditions. Poor gut health has been linked to issues like inflammation, autoimmune diseases, mental health disorders, and even obesity. 

    By understanding your microbiome’s composition, you can take targeted steps to improve it, such as introducing specific probiotics or adjusting your diet. For example, adding fiber-rich foods or reducing processed sugar can promote a healthier gut microbial balance. This test also shows how well your gut absorbs nutrients, which are key to energy levels and immunity. Armed with microbiomic insights, women can make meaningful changes to enhance their physical and mental well-being.  

    4. Full-body imaging  

    Full-body imaging provides a non-invasive way to identify potential health concerns before symptoms arise. Using advanced scanning technologies, these tests can detect abnormalities like tumors, organ irregularities, and early signs of disease. Unlike routine blood tests or physical exams, full-body scans offer a more comprehensive view of what’s happening inside your body. This makes them particularly useful for catching conditions that might not present obvious symptoms, such as early-stage cancers or aneurysms. The peace of mind that comes from a clear scan—or the opportunity to address an issue early—can be life-changing. 

    While these scans are not replacements for regular screenings, they are an excellent complement for those who want a thorough health checkup. Many imaging centers offer packages tailored to women’s health, ensuring the scans focus on areas most relevant to female physiology. This proactive approach can be a valuable step toward long-term wellness for women working in high-stress industries.  

    5. Metabolomics  

    Metabolomics testing examines the biochemical processes that sustain your body, offering a detailed look at how your metabolism functions. This test can identify metabolic imbalances that may lead to chronic conditions like diabetes, obesity, or heart disease. It also reveals how your body processes nutrients, helping you optimize your diet for better energy and overall health. For women experiencing unexplained fatigue, weight changes, or hormonal fluctuations, metabolomics can pinpoint underlying issues such as vitamin deficiencies or poor glucose regulation. 

    The test also provides insights into how your body reacts to stress, helping you create a more tailored wellness plan. By understanding your metabolic health, you can make informed decisions about exercise, nutrition, and supplements to improve your quality of life. By uncovering hidden imbalances, metabolomics testing empowers women to take charge of their health in a more precise and personalized way.  

    6. Hormone panel testing  

    Hormone panel testing evaluates key hormones like estrogen, progesterone, testosterone, and thyroid hormones, which play critical roles in overall health. Imbalances in these hormones can lead to symptoms such as fatigue, mood swings, weight fluctuations, and irregular menstrual cycles. For women approaching menopause, this test can identify shifts in hormone levels that contribute to hot flashes, bone loss, or sleep disturbances. It’s also valuable for addressing issues like polycystic ovary syndrome (PCOS) or thyroid disorders, which are common among women. 

    By pinpointing imbalances early, healthcare providers can recommend tailored treatments, such as hormone replacement therapy or lifestyle adjustments. Hormone testing is particularly beneficial for women in physically demanding professions, where maintaining energy and strength is essential. This approach helps women feel their best while reducing the risk of long-term complications linked to hormonal issues.  

    7. Vitamin and mineral testing  

    Vitamin and mineral testing measures the levels of essential nutrients in the body, such as vitamin D, vitamin B12, iron, magnesium, and calcium. These nutrients are vital for energy, immunity, bone health, and cognitive function. Deficiencies can lead to symptoms like fatigue, frequent illness, poor concentration, and even more severe conditions like anemia or osteoporosis. Ensuring optimal nutrient levels is key to maintaining stamina and focus for women with demanding schedules. 

    Testing provides actionable information to fine-tune your diet or add targeted supplements where needed. For instance, supplements or increased sun exposure can address a low vitamin D level, while an iron deficiency may require dietary changes or iron therapy. Staying on top of these levels can prevent long-term health issues and enhance overall well-being. Regular testing ensures your body has the resources it needs to thrive.  

    8. Inflammation marker tests (CRP or ESR)  

    Chronic inflammation is a silent driver of many health problems, including heart disease, diabetes, arthritis, and even cancer. Inflammation marker tests, such as C-reactive protein (CRP) or erythrocyte sedimentation rate (ESR), measure levels of inflammation in the body. Elevated markers could indicate an ongoing issue, such as an infection, autoimmunity, or lifestyle factors like stress or poor diet. These tests are simple but provide powerful insights into your overall health. 

    Reducing inflammation through diet, exercise, and stress management can lead to noticeable improvements in energy and focus. Early detection of inflammation also allows for preventative measures before it develops into a more serious condition. By understanding your inflammation levels, you can work with your healthcare provider to create a strategy for reducing risks and improving long-term health outcomes.  

    9. Bone turnover markers  

    Bone turnover markers are specialized tests that evaluate how your body breaks down and rebuilds bone tissue. These tests are especially important for women, as the risk of osteoporosis increases with age due to hormonal changes, particularly after menopause. Doctors can assess bone health and identify early signs of bone loss by measuring markers like osteocalcin or bone-specific alkaline phosphatase. This information is crucial for women working physically demanding jobs, where strong bones are essential for injury prevention. 

    Early detection of bone density issues enables targeted interventions, such as calcium and vitamin D supplementation, weight-bearing exercise, or medications designed to slow bone loss. For women with a family history of osteoporosis or fractures, these tests are invaluable for proactive care. Monitoring bone turnover helps maintain skeletal strength and reduces the risk of debilitating fractures later in life.  

    10. Sleep study (polysomnography)  

    A sleep study, or polysomnography, is a diagnostic tool that evaluates sleep disorders like sleep apnea, insomnia, or restless leg syndrome. Poor sleep can have profound health implications, including an increased risk of heart disease, diabetes, depression, and cognitive decline. Women in high-stress industries often face sleep disturbances that go undiagnosed, affecting their productivity and overall well-being. 

    A sleep study monitors brain waves, breathing patterns, heart rate, and oxygen levels during sleep to pinpoint issues. For example, sleep apnea, a condition where breathing repeatedly stops and starts during sleep, can lead to chronic fatigue and cardiovascular strain if left untreated. Addressing sleep disorders through interventions like CPAP machines, therapy, or lifestyle changes can significantly improve energy levels and mental clarity. Proactive testing ensures women get the rest they need to support their demanding lives and long-term health.  

    Bottom line  

    Proactive health tests empower women to stay strong and productive in all areas of life, including demanding industries like construction and engineering. 

    Learn more about staying healthy while excelling in your career by subscribing to the Under the Hard Hat newsletter at underthehardhat.org/join-us and following us on social media.