Women's Health: Understanding, Empowering, and Thriving

At BASE, we believe that knowledge is power, and when it comes to women’s health, education is the foundation for a strong, healthy, and empowered life. Women's health is more than just fitness—it encompasses physical, mental, and emotional well-being at every stage of life. From hormonal health to bone strength, cardiovascular wellness to mental resilience, taking a proactive approach to your health is key to living a balanced and thriving life.

Key Aspects of Women’s Health

1. Reproductive Health – Understanding menstrual health, pregnancy, fertility, contraception, menopause, and conditions like PCOS and endometriosis is crucial for overall well-being.
2. Hormonal Health – Managing hormonal fluctuations during puberty, pregnancy, postpartum, perimenopause, and menopause.
3. Heart Health – Women have unique risk factors for heart disease, which is a leading cause of death among women.
4. Bone Health – Osteoporosis prevention through strength training, calcium, and vitamin D intake.
5. Mental Health – Addressing stress, anxiety, depression, and how hormonal changes impact mood.
6. Breast Health – Regular check-ups, self-exams, and mammograms for early detection of breast cancer.
7. Pelvic Health – Strengthening the pelvic floor to prevent issues like incontinence and prolapse.
8. Gut Health – Nutrition, hydration, and stress all play a role in digestion and overall well-being.
9. Sleep & Recovery – Quality sleep is crucial for hormone balance, metabolism, and mental clarity.
10. Exercise & Strength Training – Essential for metabolic health, bone density, and overall fitness.

The Menstrual Cycle & Training

Each woman’s menstrual cycle is unique, and understanding how it affects energy levels, mood, and training performance can help tailor an approach that works for you. Research shows that movement and exercise can ease menstrual symptoms and boost mood, while also supporting long-term health goals.

Some key training considerations include:

• PMS symptoms may affect energy and performance, so self-regulation is important.
• Oestrogen can boost energy levels, while progesterone may increase body temperature and bloating.
• Strength training and cardiovascular exercise remain beneficial throughout the cycle.

Tracking your cycle using apps like Clue, Garmin Connect, or Oura Ring can help you become more aware of patterns and how they impact your training, sleep, and nutrition.

Strength Training & Bone Health

Strength training is one of the most powerful tools women have for improving overall health, particularly for bone density and longevity. Women are at higher risk for osteoporosis, especially after menopause, making resistance training an essential component of any fitness routine. Benefits of strength training include:

• Increased bone density and reduced risk of fractures.
• Improved joint stability and reduced risk of injury.
• Enhanced metabolism and overall strength.
• Better posture, core strength, and reduced back pain.

Menopause: What to Expect & How to Adapt

Menopause is a natural transition in a woman’s life, but it comes with physiological changes that impact overall health. Symptoms like hot flashes, mood swings, and metabolic shifts are common, and cardiovascular health becomes increasingly important.

To support heart health during menopause:

• Prioritise heart-friendly foods like oily fish, whole grains, nuts, and seeds.
• Reduce saturated fats, processed meats, and alcohol intake.
• Maintain an active lifestyle with a mix of strength training and cardiovascular exercise.

The Role of Nutrition in Women’s Health

A well-balanced diet plays a fundamental role in supporting hormonal balance, bone density, and energy levels.

Key Nutrients for Women’s Health:

• Protein – Essential for muscle maintenance and hormone production. Women may need 1.2-2 grams of protein per kg of body weight daily.
• Calcium & Vitamin D – Crucial for bone health. Sources include dairy, fortified plant-based milks, leafy greens, and oily fish.
• Healthy Fats – Found in nuts, seeds, avocados, and olive oil, these support heart health and hormone production.
• Whole Grains & Fibre – Help regulate digestion, support gut health, and maintain stable blood sugar levels.

How BASE Can Support You

At BASE Fitness Health, we are here to support you through every stage of life. Whether you’re managing hormonal shifts, improving your fitness, or prioritising your mental well-being, our expert coaches tailor programs to your individual needs.

• Personalised Training Plans – Designed to work with your body, not against it.
• Nutritional Guidance – Helping you fuel your body effectively.
• Support & Community – A strong network to empower and motivate you.
• Education & Awareness – Providing the tools you need to make informed health choices.

Upcoming Events at BASE

📅 10-Week BASE Run Club – Starting 24th March, every Monday at 7:30 PM at Marina Public Park. This is complementary run club for base members and non members

📅 Strength Training Block - We specialise in strength training for women in all stage of life, contact us today for more information!

‍

Thank you all for attending International Women's Day event 2025!!

‍

We will continue to educate, support, and empower women to take control of their health. Your journey to a healthier, stronger, and more confident YOU starts here at BASE!