Happy Wednesday!
Today, we're separating fact from fiction on some of the most persistent women's health myths—from mammograms to the truth about heart disease being the leading killer of women.
We're also looking at why your morning coffee might be doing more than you think, what really keeps your brain sharp as you age (spoiler: it's not supplements), and why PCOS feels so impossible to "fix" even when you're doing everything right. Plus, the front-of-package food labels you should stop trusting.
As always, we share women’s health and wellness news that’s evidence-based and thoughtfully explained.
Wishing you good health and happiness!
Nicolle
Editor
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⛾ WHAT’S IN YOUR MUG?
Coffee: Friend, Foe, or Functional Medicine?
If coffee is your emotional support beverage, good news: experts say up to four cups a day is the sweet spot where benefits tend to outweigh the downsides. Moderate coffee intake has been linked to better heart health, a lower risk of type 2 diabetes, modest metabolic support, and even longevity, especially when coffee is consumed earlier in the day. The magic number? Around 400 mg of caffeine, which for most people equals about four standard cups, ideally before noon to avoid sleep fallout.
Coffee also gets bonus points for something far more immediate: helping you in the—e’hem—bathroom. Both caffeinated and decaf coffee can stimulate colonic muscle activity (often within minutes) due to caffeine, chlorogenic acids, and other compounds that trigger gut contractions. Pairing your morning coffee with breakfast works even better, since digestion is already primed in the morning hours. Translation: your body loves routine almost as much as it loves caffeine.
That said, coffee isn’t a free-for-all. Too much can backfire—think jitters, anxiety, reflux, disrupted sleep, or digestive chaos if you’re IBS-prone. And how you take it matters: sugary syrups and creamers can cancel out many of coffee’s benefits. Bottom line? Coffee can be a legit health ally and a digestive helper—just keep it mindful, earlier in the day, and preferably enjoyed slowly…near a bathroom you trust.
🛑 MYTH CHECK
What Women Are Still Being Told (Wrongly)
If it feels like women’s health advice changes every five minutes, you’re not imagining it. As these conversations finally go mainstream, misinformation is riding shotgun. Doctors say a big part of their job now is undoing half-truths women have absorbed from headlines, podcasts, and TikTok.
Here are a few of the most persistent women’s health myths, and what experts want you to know.
🩺 Myth: “If I get a mammogram every year, I’m covered.”
Reality: Mammograms are important, but risk is even more important.
Some women need additional screening (like MRI or ultrasound) based on lifetime risk, family history, breast density, or genetics. If you’ve never discussed your personal risk profile with your doctor, bring it up at your next visit.
🏋️ Myth: “Strength training is the exercise that matters in midlife.”
Reality: Cardio is still non-negotiable.
Lifting weights protects muscle and bone, but aerobic movement keeps your heart flexible and resilient, which directly affects longevity, cognition, and metabolic health.
🌙 Myth: “Menopause is years of misery.”
Reality: It can be a reset, not just a reckoning.
Yes, symptoms can be real and disruptive. But for many women, menopause marks a second phase of clarity, stability, and freedom, especially when supported with evidence-based care.
🔁 Myth: “You need to sync your workouts perfectly to your cycle.”
Reality: Consistency beats precision.
There’s no strong evidence that cycle-based training dramatically improves results. Stress, sleep, and life load matter more than hormone charts.
❤️ Myth: “Heart disease is mostly a men’s issue.”
Reality: It’s the leading killer of women — full stop.
Pregnancy history, menopause timing, hot flashes, and cycle patterns all carry cardiovascular clues. If your doctor isn’t asking, it’s okay to bring it up.
🧠 Myth: “Doctors always have the full picture.”
Reality: Women’s bodies are still understudied.
From heart attacks to sleep apnea to autoimmune disease, women often present differently and are more likely to be dismissed. Self-advocacy isn’t optional; it’s protective.
Women are navigating health decisions in a system that wasn’t designed with our bodies in mind, and myths thrive where research gaps exist. Knowing what’s not true is just as powerful as knowing what is. Clarity helps you ask better questions, spot red flags sooner, and make evidence-based decisions rather than relying on what you hear on social media.
For more on women’s health myths, check out THE NEW RULES OF WOMEN'S HEALTH: Your Guide to Thriving at Every Age, by Meghan Rabbitt
❓ QUESTION OF THE DAY
Why does PCOS feel so hard to “fix,” even when you’re doing everything exactly right?
Because Polycystic Ovarian Syndrome (PCOS) isn’t something you fix quickly, but rather a complex hormonal and metabolic condition that usually responds slowly and unevenly.
PCOS often involves insulin resistance, inflammation, disrupted ovulation, and sensitivity to stress hormones. Changes such as diet, exercise, and supplements can help, but they rarely produce fast or dramatic results. Many women don’t notice meaningful improvements for 3–6 months or longer, and progress often shows up first as steadier energy, better sleep, or fewer crashes, not immediate changes on the scale or in lab numbers.
Importantly, doing more isn’t always better with PCOS. Highly restrictive eating, excessive high-intensity exercise, or chasing too many supplements can raise cortisol and actually stall progress. For many women, symptom improvement comes from consistency, blood sugar stability, and sustainable movement, not from pushing harder.
PCOS is also highly individual. Some women benefit from medications like metformin or hormonal therapies; others respond best to lifestyle changes alone; many need a combination.
PCOS often turns self-care into self-blame. Understanding that slow, non-linear progress is normal helps women stay consistent without burning out or giving up on their bodies.
Learn more:
Endocrine Society: Polycystic Ovary Syndrome (PCOS)
Cleveland Clinic: PCOS Overview & Treatment
🧠 BRAIN HEALTH
How to Keep Your Brain Sharp As You Age
If you’re a woman nearing menopause, you’ve probably noticed it: the word-finding pauses, the brain fog, the sense that your mind doesn’t always feel as sharp as it used to, especially during stress, sleep disruption, or hormonal shifts.
We’re often told this is “just aging.” Or menopause. Or burnout. Or something we should just accept.
But a growing body of research says otherwise.
Large studies, including the Finnish FINGER trial and the SMARRT trial, show that cognitive decline is not inevitable, and that everyday lifestyle choices can meaningfully shape how women’s brains age. Cardiologists and neurologists increasingly agree: brain health is built through patterns, not pills, and women may have even more to gain from getting those patterns right.
Here’s what consistently shows up as protective for the female brain:
Move your body (in more than one way)
Aerobic exercise and strength training help preserve memory, attention, and executive function — areas that are especially vulnerable during and after menopause.
Actively challenge your mind
Reading, puzzles, learning new skills, and strategy-based games help maintain cognitive flexibility and processing speed over time.
Protect your sleep
Sleep disruption is common among women and is one of the quickest ways to trigger brain fog and anxiety. Consistent sleep routines are more important than supplements.
Stay socially connected
Social isolation accelerates cognitive aging, particularly in women. Meaningful connection — not just busyness — helps protect memory and mood.
Care for your heart and metabolism
Blood pressure, blood sugar, and metabolic health are deeply tied to cognitive outcomes in women. What supports your heart also supports your brain.
Neurologists add one habit that surprises almost everyone:
Dance
Dancing uniquely combines movement, balance, memory, coordination, rhythm, and social interaction. In long-term studies, it’s the only physical activity consistently linked to a lower risk of dementia.
Women tend to live longer, which means we spend more years either protecting or losing cognitive health. The good news is that small, consistent choices made now build resilience over time.
🍎 APPLE OF THE DAY
Don’t Trust the Front Label —Trust the Sugar Grams
Granola, low-fat yogurt “made with real fruit,” plant milks, protein bars, and bottled smoothies often sound virtuous, but many hide surprising amounts of added sugar behind buzzwords like natural, organic, or high-protein.
Since 2021, food labels have been required to list “Added Sugars” separately. That’s the number to check, not the marketing claims on the front.
Quick hack:
Aim for ≤5g added sugar per serving for everyday foods
Be skeptical of sweetened “health” foods like flavored yogurt, cereal, sauces, plant milks, and breads
Sugar substitutes (monk fruit, erythritol, stevia) don’t count as added sugar — but they can still train your brain to crave sweetness
What to buy instead:
Plain Greek yogurt + add your own berries or cinnamon
Unsweetened plant milks (almond, soy, oat — check labels carefully)
Plain rolled oats or steel-cut oats instead of granola
Natural nut butters (ingredients: nuts + salt only)
Whole fruit instead of bottled smoothies
Olive-oil–based dressings or simple vinaigrettes you recognize
Sweet flavors — not sugar itself — activate the brain’s reward center. Reducing overall sweetness helps reset cravings, not just calories.
A few things worth knowing…
An experimental drug, NU-9, developed at Northwestern, reduced brain inflammation and neuronal damage in mice when administered before the onset of Alzheimer’s symptoms, underscoring the promise of early intervention.
Rising sleep anxiety has fueled demand for sleep coaching, which focuses less on nighttime rituals and more on daytime habits, screen boundaries, and cognitive behavioral strategies that support long-term rest.
After analyzing studies involving more than one million women, researchers found no convincing evidence that menopause hormone therapy either increases or reduces dementia risk, underscoring that it shouldn’t be used as a prevention strategy.
For women weighing long-term weight management options, new research shows bariatric surgery leads to significantly greater and more sustained weight loss than GLP-1 medications like Ozempic, which many patients stop within a year.
A new study suggests gut nerves—not just immune cells—may help drive allergies and asthma, offering insight into why women with sensitive nervous systems, IBS, or chronic inflammation often see overlapping symptoms.
Genetic variants inherited from Neanderthals may influence how strongly some people feel pain, helping explain individual differences in pain tolerance and sensitivity.
😜 FUN LAB
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