Women live Longer! But do they Live Better?

Did you know that women live longer than men? Unfortunately though, these extra years don’t come with the best quality of life for many. The good news is that many risk factors are preventable if you proactively take charge of your health and wellbeing. 

Our mission at WAM is to empower women with the knowledge and tools they need to thrive at every stage of life. Let's explore how exercise and nutrition can make a huge difference for your future.

The Gender Health Gap: What the Research Says

A systematic analysis of the Global Burden of Disease (GBD) Study 2021 showed health differences between males and females across various ages and regions [1]. Here are some of the core findings:

• Higher Morbidity in Women: Women’s quality of life is often affected by debilitating conditions like musculoskeletal and depressive disorders, as well as diabetes.
• Higher Mortality in Men: Men die earlier than women do. They are affected at a higher rate by heart disease, stroke and traffic accidents.
• Consistent Differences Over Time: These differences start to show as early as in teenage years and persist across different life stages.

Why These Differences Matter

Understanding these differences is the first step towards taking ownership of our health and developing effective strategies. They are also a clear signal to policymakers that preventative medicine for women needs to be extended far beyond the areas that are prioritised nowadays, such as reproductive health services. 

Exercise: A Powerful Tool for Women’s Health

Regular physical activity and building and maintaining a healthy amount of muscle mass is one of the most effective ways to improve your long-term health. Here’s why exercise is particularly beneficial for women in the light of the study’s results:

1. Boosts Mental Health: Exercise releases endorphins, which help reduce stress and alleviate symptoms of depression and anxiety [2]. Given that women are more prone to these conditions, regular physical activity - especially when carried out in a group environment - can be a game-changer.
2. Strengthens Musculoskeletal Health: Women are more affected by musculoskeletal issues like low back pain, osteoporosis and sarcopenia (age-related muscle loss). Strength training can enhance muscle mass and bone density while also lowering the risk of chronic pain [3].
3. Improves Insulin Sensitivity: Studies have shown that a higher amount of muscle tissue can improve insulin sensitivity and helps to regulate and improve blood sugar, thereby preventing or helping to manage diabetes [4].
4. Supports Heart Health: While men have higher rates of heart disease, women are not immune either. Cardiovascular exercises like running, cycling and swimming can improve your heart health and lower the risk of heart disease [5].

Nutrition: Fueling Your Body Right

Nutrition and exercise go hand in hand, both playing vital roles in maintaining good health and preventing disease. Here’s how zooming in on your diet can help you age well:

1. Balanced Diet for Mental Clarity: Consuming a diet rich in fruits, vegetables, whole grains and lean proteins can enhance cognitive function and mood [6]! It might help to counteract the higher rates of depressive disorders found in women.
2. Strength for Daily Life: An adequate protein intake is essential for muscle repair and growth - even if you don’t exercise! Studies have shown that incorporating high-quality plant-based proteins might be even more beneficial than using proteins from animal sources [7]. 
3. Prevention of Chronic Diseases: A healthy diet is associated with a good gut microbiome and can help to prevent or manage conditions like diabetes and cardiovascular disease, as well as enhance immunity. Foods rich in antioxidants, fibre and essential fatty acids support overall health and longevity [8].

Exercise and Nutrition: Small Changes, Big Results

Now before you go off and overhaul your routine, keep one thing in mind: this isn’t something you do in the short term. This is something you do for the rest of your life. Don’t fall for extreme measures, training plans or diets that you cast aside after a few weeks because they are too difficult to maintain. Find what works for you and implement small changes, little by little, day by day. All of these habits might now show a benefit immediately, but they will have a huge compounding effect on your overall health and longevity. 

If you’re not sure where to start, reach out to us! We’ll be happy to help.

Sources

[1] Patwardhan V, Gil GF, Arrieta A, Cagney J, DeGraw E, Herbert ME, Khalil M, Mullany EC, O'Connell EM, Spencer CN, Stein C, Valikhanova A, Gakidou E, Flor LS. Differences across the lifespan between females and males in the top 20 causes of disease burden globally: a systematic analysis of the Global Burden of Disease Study 2021. Lancet Public Health. 2024 May;9(5):e282-e294. 

[2] Deslandes A, Moraes H, Ferreira C, Veiga H, Silveira H, Mouta R, Pompeu FA, Coutinho ES, Laks J. Exercise and mental health: many reasons to move. Neuropsychobiology. 2009;59(4):191-8. 

[3] Booth J, Moseley GL, Schiltenwolf M, Cashin A, Davies M, Hübscher M. Exercise for chronic musculoskeletal pain: A biopsychosocial approach. Musculoskeletal Care. 2017 Dec;15(4):413-421. 

[4] Borghouts LB, Keizer HA. Exercise and insulin sensitivity: a review. Int J Sports Med. 2000 Jan;21(1):1-12.

[5] Kirkman DL, Lee DC, Carbone S. Resistance exercise for cardiac rehabilitation. Prog Cardiovasc Dis. 2022 Jan-Feb;70:66-72. 

[6] Loughman A, Staudacher HM, Rocks T, Ruusunen A, Marx W, O Apos Neil A, Jacka FN. Diet and Mental Health. Mod Trends Psychiatry. 2021;32:100-112. 

[7] Ardisson Korat AV, Shea MK, Jacques PF, Sebastiani P, Wang M, Eliassen AH, Willett WC, Sun Q. Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort. Am J Clin Nutr. 2024 Feb;119(2):271-282.