Women’s Health
Essentials.
Trusted knowledge. Targeted training.
Chapter 01
Movement, Muscles and Bones.
Movement is essential for health
Change your perspective on exercise — focus on daily movement.
Strength Is Your Superpower
- Protects your muscle mass
- Protects your bone density
- Improves metabolism
- Supports weight control
- Assists cognitive function
- Keeps your joints strong
- Helps protect balance as we age
- Supports your mental health: strong body = strong mind
Change Your Priorities and Relationship With Exercise
Focus on
- Move in ways that make you feel good
- Everything counts. It all adds up!
- Give yourself permission to prioritise self-care
5 Pillars of Health
Nutrition
Hydration
Sleep / Recovery
Mental Health
Chapter 02
Perimenopause & Menopause.
The stages
Perimenopause
The transitional stage leading up to menopause where hormone levels, particularly estrogen and progesterone, begin to fluctuate and gradually decline. It commonly begins in late 30s to 40s and can last several years before periods stop completely.
Menopause
The loss of cyclical production of estradiol, progesterone and testosterone.
Post Menopause
The day after you have not had a menstrual period for more than 12 months.
The changes and what to expect
- Key female hormones: estrogen and progesterone begin to decline
- Basal metabolism can slow (↓ ~250–300 kcal/day)
- Increased hunger and appetite changes can occur due to hormonal changes
- Muscle mass naturally declines
- Fat distribution shifts toward increased abdominal/visceral fat
Common symptoms
- Hot flushes and night sweats
- Poor sleep and brain fog
- Fatigue and low energy
- Mood changes, irritability, anxiety
- Bloating and digestive changes
- UTIs, vaginal dryness
- Weight gain (around the stomach)
- Joint pain and headaches
- Crawling sensation in the skin
- Reduced muscle mass and strength
75–80% of women experience these.
Chapter 03
Nutrition and Women’s Health.
Key takeaways
- Nutrition can help support us in all phases of our lives
- Eating enough matters more than restriction
- Balanced meals support hormones, metabolism, sleep, energy and longevity
Why nutrition matters
Food can support hormones, energy and long-term health. Nutrition plays a major role in:
- Managing weight & visceral fat
- Supporting muscle mass
- Stabilising blood sugars
- Improving energy & concentration
- Reducing cardiovascular risk
- Supporting bone health
- Improving sleep quality
What can you do to support your hormones
- Include CHO at dinner to support serotonin and melatonin production
- Reduce excess caffeine/alcohol
- Include Mg rich foods (nuts/seeds, dark chocolate, leafy greens)
- Include foods with tryptophan (yogurt, eggs, milk, oats and nuts)
- Prioritise protein at meals/snacks
- Avoid skipping meals or undereating (3–4 hours)
- Include fibre and healthy fats for fullness
Glucose control — hormonal shifts can reduce insulin sensitivity and increase blood sugar fluctuations:
- Pair CHO with protein/fats
- Avoid restrictive diets and low carb diets
Foods to prioritise
| Type | Benefit | Example foods |
|---|---|---|
| Carbohydrates | Energy, brain power, satiety | Whole grains, beans & lentils |
| Protein | Muscle building and repair, metabolism and immunity, supports calcium absorption | Lean meats, poultry, fish, chickpeas |
| Fibre | Assists in gut health and cholesterol | Fruit, vegetables, wholegrains |
| Fats | Assists in hormones and heart health | Avocado, nuts, seeds |
| Iron | Supports energy levels, reduced brain fog, supports periods | Lean meats, spinach, legumes |
| Vitamin D | Regulates calcium/phosphate balance, bone and immune health | Fish, eggs, mushrooms |
| Magnesium | Crucial for bone structure. Regulates calcium and vitamin D metabolism. Assists with sleep and recovery | Nuts, seeds, leafy greens |
| Zinc | Immune, wounds, hormonal functions, hair & nail strength | Lean meats, fish, eggs and dairy products |
| Calcium | Bone health & bone structure | Dairy foods, leafy vegetables, nuts and seeds |
Chapter 04
Achieving Balance.
Key takeaways
- Balance requires both mindset and behaviour change
- Small, consistent actions matter most
- Motivation, identity, and habits are interconnected
- Support and self-compassion are essential
Factors that can impede balance
- Chronic stress and burnout
- Busy schedules
- Procrastination
- All-or-nothing mindsets
- Poor sleep habits
- Lack of motivation or energy
- Negative body image or low self-esteem
- Inadequate or disordered eating patterns
- Social isolation
- Overwhelm and cognitive overload
Identity and self-concept
Identity and self-concept act as internal processes that guide decisions, habits, and resilience. A strong, healthy self-identity — how you define yourself, your values, and your capabilities — allows you to prioritise your own well-being and set healthy boundaries.
Strategies to strengthen self-concept for a balanced life
Value Exploration
Identify core values and align daily actions with them.
Identity-Based Habits
Focus on who you want to become rather than just what you want to achieve.
Self-Reflection and Mindfulness
Use tools like journaling or meditation to understand what brings you joy and relaxation.
Setting Boundaries
Learn to say no to protect your time and energy, reinforcing your self-worth.
Positive Self-Talk
Challenge negative self-criticism and replace it with self-compassion.
Nervous system regulation
Stress impacts energy, recovery and motivation. Some options for nervous system regulation:
- Deep diaphragmatic breathing
- Grounding
- Self-soothing and distraction strategies
- Gentle movement
- Body scanning
- Time in nature
- Mindfulness practices
- Regular and adequate eating
Chapter 05
Pelvic Floor Physiotherapy.
Key takeaways
- Pelvic health is a critical component of our overall health
- Never feel embarrassed to seek help
- It is important across the lifespan
Pelvic floor
Pelvic floors are very much individual, just like any other aspect of health. Pelvic floors can be overactive and hypertonic (too tight) or hypotonic (too weak).
Pelvic floor issues
Incontinence
Stress incontinence
When pressure from above is too great to maintain pelvic floor function and causes leakage when coughing, jumping etc.
Urge incontinence
When the bladder is overactive, and can be triggered by running water etc.
Pelvic Organ Prolapse
Types of prolapse: bladder, uterine, rectal.
All can be treated with physiotherapy treatment and there are other treatment options such as pessaries.
A pessary is like an internal sports bra for your pelvic organs and is inserted into the vagina. Its function is to hold things where they should be and is an excellent treatment option.
Elise Horn is a specialist for pessaries — Circle Physiotherapy in Mitcham.
Vaginal Dryness
Typically from low estrogen in perimenopause, menopause and post menopause.
Can be treated with various options. When left untreated can cause painful intercourse and an increased risk of UTIs.