Throughout history, the male body has been the default model for scientific research, and this historical bias has had significant implications for medical studies and the development of treatments. Medicine dosages, for instance, were often adjusted based on the assumption that women were merely smaller versions of men but not of different needs.
Thankfully, much has changed in the past 25 years of scientific research. Clinical trials these days do include a parameter on gender, and have paved the way for women in mind.
But old habits die hard. There's still a tendency in some industries to take a "shrink it and pink it" approach when designing products for women: let’s make it smaller, let’s doll it up, and call it a woman’s product.
This was observed during the 2014 Ebola outbreak, where women were at risk of infection because available personal protective equipment (PPE) did not fit properly. Initially, PPE options for women were often just smaller versions of men's gear or offered in stereotypical colours like pink or purple but were not able to fit them properly due to anatomical differences.
Key Differences Between Men and Women’s Bodies
Here's a fascinating truth often overlooked: men and women are not created equal when it comes to genetics, physiology, and physical attributes. From muscle mass and body composition to metabolic rates, these differences play a pivotal role in shaping their nutritional needs and calorie requirements.
To make things even more intriguing, men and women operate on entirely distinct hormonal cycles that underpin their health requirements.
The Female vs Male Hormonal Cycle
Women have a circadian rhythm but experience a 28-day menstrual cycle, where hormone levels fluctuate, affecting them physically and emotionally. This cycle consists of four distinct phases. The follicular and ovulation phases are marked by high energy and motivation, but the luteal phase gears the body for a potential pregnancy, leading to PMS symptoms like irritability and tiredness if conception doesn't occur. When menstruation arrives, it brings mood swings, breast tenderness, cramps, migraines, fatigue, and the often-dreaded hormonal breakout. This cycle repeats month after month.
Men, on the other hand, operate on a 24-hour hormonal clock, with testosterone levels peaking in the morning and ebbing in the evening. This aligns with the standard workday, providing a built-in energy boost in the morning and maintaining productivity throughout the day. It's as if men's hormones are tailor-made for daily tasks, ensuring they're in sync with the world around them.
Different Hormones, Different Needs
This stark difference between the genders is often overlooked, but it leads to different needs all around.
Take energy levels, for example. An Australian study discovered that workhour thresholds vary by gender. The results showcase that women’s average healthy limit was only 38 hours per week, and men could extend to 48 hours weekly in some cases.
According to the Academy of Nutrition and Dietetics, women need 1600 to 2200 calories per day while men need about 2000 to 3200 calories per day. In terms of nutrition, women require more calcium after menopause to aid bone health because hormone changes increase their risk of osteoporosis. Middle-aged and older women need about 1000mg of calcium per day, whereas their male counterparts only require 800 milligrams.
Due to reproductive differences, menstruation requires women to consume more iron to replace blood loss so they don’t become anemic. Women need a stark 18mg of iron per day while men only need 8mg. According to the National Health and Morbidity Survey in 2015, 2 in 5 Malaysian women struggle with this.
Cycle Synching: The First Step To Being In-Tune With Our Bodies
Cycle syncing, a concept introduced by nutritionist Alisa Vitti, involves adjusting your lifestyle and activities to align with your hormonal cycle as a woman. It's about honouring your bodily needs and recognizing the ever-changing energy levels during the four phases of your menstrual cycle.
Here's how you can tailor your lifestyle to make the most of each phase of your cycle:
Menstruation: Focus on rest and engage in lower-intensity activities like yoga, Pilates, meditation, and walking. Increase your iron intake with foods rich in iron and vitamin C.
Follicular Phase: Energy levels rise, but stamina may be lower. Consider light hiking, cardio, and strength training. Estrogen levels rise during this phase, so support energy with carbohydrates and movement, and maintain a balanced diet with plenty of whole foods.
Ovulation: Energy levels are at their peak, making it ideal for intense exercise like HIIT workouts, running, and cycling. Continue with foods that support the follicular phase and stay hydrated.
Luteal Phase: Energy decreases, so opt for low-impact activities like yoga, Pilates, swimming, and bodyweight exercises. Satisfy cravings in moderation while upping protein and high-fiber foods. Stay hydrated and choose healthier snacks.
Takeaway
Cycle syncing can be a powerful tool to enhance your well-being by aligning your daily activities and diet with your menstrual cycle. The key is working with the natural hormone waves of your body instead of fighting against them. In turn, your body will thank you with the love and acceptance you’re tending it with.
