Lifestyle factors can affect men and women differently
Daniela Ginta, MSc
Can you have as much wine with dinner as your male partner—but without any extra adverse consequences? Short answer: no. Many studies have concluded that male and female bodies are differently affected by environment and lifestyle factors. Understanding these differences may help your health.
A 2017 study of 744 patients concluded that sleep-deprived women are more likely to feel tired and depressed. They had trouble settling for sleep on subsequent nights; also, memory and concentration were affected.
Because estrogen, progesterone, and testosterone regulate sleep and arousal, hormonal changes can and do influence sleep patterns in women (hence poorer sleep after 40!). So does motherhood: a study of 5,800 parents concluded that mothers get less sleep than fathers. Sleep deprivation increased by 50 percent with each additional child. Moreover, there’s a good reason to hit the sack early: women’s circadian rhythm is set an hour earlier for women.
Kamloops nutritionist Melanie Pouliot, CNC, advises caution, more so with existing hormonal issues. “Alcohol affects the liver, which in turn affects women’s hormones,” she explains. “That can worsen hormonal imbalances, increasing hot flashes in premenopausal women.”
While alcohol lowers risk of cardiovascular disease, when we indulge in the occasional glass of (ideally) red wine, the benefits were observed mostly in people over 50.
Pouliot suggests regular blood tests and awareness. “Women should watch for symptoms such as excessive post-exercise tiredness or shortness of breath,” she says. A food-based iron supplement for women can help if tests reveal low levels.
Among others, iron absorption is regulated by hepcidin, a liver-produced hormone. In women, estrogen was found to decrease hepcidin synthesis in menstruating women to keep iron levels in balance.
Moderate to heavy drinking by adolescent and young adult women increases lifelong risk of breast cancer due to a higher susceptibility of the developing breast tissue.
Women are four times more at risk of osteoporosis (yes, unfair). Blame it on physiologically lower bone density and earlier bone loss, coupled with decreasing estrogen levels. When thinking calcium, don’t forget about an essential vitamin. “People should focus on supplementing with vitamin D, more so between fall and spring,” reminds Pouliot.
Vitamin K is also important, as it is thought to help protect the heart and arteries from calcification.
A 2015 study concluded that a diet high in refined carbohydrates increases the risk of depression in middle-aged women; in contrast, lowering dietary sugar improves hormonal imbalances.
Pouliot recommends at least 70 percent organic chocolate, which contains less sugar and more magnesium, which helps reduce craving; a small square a day would suffice. Or, mix Medjool dates, raw cacao powder, and walnuts for yummy, healthy truffles. In the end, it’s not about giving up treats but making them better!