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Thriving through the ups and downs: A guide to women’s mental health

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By Naomi Magnus, psychotherapist and founder at North London Therapy

Women’s health is closely linked to our biology, hormones, and the way our brains are wired, all of which shape our life experiences.

From the teen years right through to adulthood, hormonal ups and downs can affect mood, thinking, and emotional resilience in ways that are uniquely female.

Oestrogen and progesterone, for instance, don’t just influence fertility – they also play a key role in regulating neurotransmitters like serotonin and dopamine, which affect mood and anxiety.

In your twenties, when careers, relationships, and life choices are all coming together, it’s perfectly normal to feel anxious or low at times.

Anxiety disorders can often be connected to women’s hormonal and neurological differences. Recognising this can be really reassuring – anxiety can simply be a reflection of a complex, finely tuned system.

A woman’s menstrual cycle can have a big impact on energy, focus, and mood throughout their life, yet many women aren’t taught to track or anticipate these changes.

Later on, life events like pregnancy, postpartum shifts, and perimenopause bring even bigger hormonal swings, which can trigger mood changes, brain fog, or longer-term mental health challenges.

Schools have a crucial role to play in helping young women understand their bodies and mental health.

While the current UK national curriculum covers basic reproductive biology and puberty, it often misses the full picture of hormonal cycles, mental health, and the connection between the two.

Comprehensive education should include tracking menstrual cycles, recognising mood and energy patterns, understanding stress and anxiety triggers, and helping young girls to develop healthy coping strategies.

Teaching these skills early on equips girls with self-awareness, confidence, and the tools to manage their physical and emotional wellbeing throughout life.

Menopause is another life stage that brings significant hormonal changes, which can affect mental health.

As oestrogen and progesterone decline, many women notice mood swings, anxiety, low energy, and brain fog.

                          Naomi Magnus

Lifestyle adjustments can help – regular exercise, a balanced diet rich in omega-3s and whole foods, good sleep hygiene, and mindfulness or meditation practices can all support mood and cognitive function.

Therapy, such as cognitive behavioural therapy (CBT) or counselling, is effective for managing anxiety or low mood.

For some, hormone replacement therapy (HRT) may be recommended by a GP or specialist to stabilise hormones and alleviate both physical and psychological symptoms.

Women – at any age – can help themselves to feel better when hormone changes strike.

I am an advocate for mindfulness, good sleep, gentle exercise, socialising, and tracking your cycle alongside your mood.

Technology is stepping up – there are some amazing apps that make it easier to understand how your mental health and hormones interact.

It’s also worth acknowledging that times are tough globally – economic uncertainty, climate anxiety, and social pressures can all take their toll on our mental health.

While we can’t control everything around us, getting to know our own bodies and how we respond to stress can make a real difference.

By tuning into our cycles, moods, and energy levels, we can better anticipate challenging days and create a sense of calm amidst the chaos.

Understanding that women’s brains and mental health respond differently across life stages is really important.

Women should approach mental health proactively – because thriving isn’t just about surviving, it’s about knowing your mind and body inside out.

News

Ovum secures US$4m in seed funding

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Women’s health startup Ovum has raised US$4m in seed funding to develop its AI health journal and expand research using women’s health data.

The round valued the Melbourne startup at US$18m.

Ovum plans to use the funding to develop its artificial intelligence technology and longitudinal datasets, which track health information over time to reveal changes and patterns.

The AI captures symptoms, lifestyle factors, biometric measurements, reproductive health stages, medication, appointments and medical reports.

It uses this information to identify health patterns and create summaries and questions for medical appointments.

Ovum previously raised US$1.7m in pre-seed funding in February 2025 before launching its health journal app in August that year.

Since then, the company says the app has grown by 30 per cent month on month and recorded more than 20,000 downloads.

It has captured 57,000 health data insights and hosted more than 107,000 AI health conversations involving women aged between 15 and 84.

Founder Dr Ariella Heffernan-Marks developed the idea while she was a third-year medical student experiencing chronic migraines and was told that her pain was caused by anxiety.

The company describes the resulting women’s health journal as combining technology and clinical research to make health information more actionable and equitable for women.

Heffernan-Marks said: “I’ve sat on both sides of the desk, as a patient and as a doctor, and that’s why this mission matters so much to me.

“For too long, women have had to navigate healthcare systems that were not designed around their lived experiences or backed by sufficient female health data. Ovum exists to help women better understand their bodies, advocate for themselves with confidence, and contribute to research that improves care for future generations.”

Private health insurer Medibank is an Ovum partner, alongside Fernwood Fitness, Sweat and Menopause Friendly Australia.

Australian Red Cross Lifeblood is also involved in a pilot examining productivity losses caused by women reducing their working hours or leaving employment for health reasons.

Earlier in 2026, Ovum launched clinical trials with St George Hospital and the Royal Hospital for Women to assess AI as a preventative health tool for women.

The research is examining how women currently manage their health, which digital tools they use and whether AI could support health confidence, self-advocacy and continuity of care.

Continuity of care means receiving connected and consistent support across different appointments, healthcare professionals and services.

The funding round was led by Admiralty Capital Group, with participation from Antler, Giant Leap, Aviron Investments, Foggy Valley Aotearoa, Brisbane Angels and Think & Grow.

Existing investor LaunchVic, which is due to merge with Breakthrough Victoria, also participated through its Alice Anderson Fund, which focuses on female founders.

Amanda Andriano, founding partner at Admiralty Capital Group, said the gender health gap was a problem that should not be tolerated.

She said: “Ovum combines mission, market timing and technical capability with an exceptional founder uniquely positioned to lead this movement, and we believe that creates the foundation for a company of global significance.”

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Wellness

Strength training may lower heart disease risk in women, study suggests

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Women who do strength training may have a lower risk of major cardiovascular disease, particularly alongside aerobic activity, a study suggests.

Cardiovascular disease is the leading cause of death worldwide. Aerobic activities such as brisk walking, jogging, cycling and swimming are already established ways to help reduce the risk.

Strength or resistance training, also known as RT, is less established as a prevention strategy. It makes muscles work against a force and can involve body weight, free weights, resistance bands or machines.

Current US guidelines recommend at least two days of strength training and 150 minutes of moderate-to-vigorous aerobic activity each week.

They also recommend limiting sedentary behaviour, including prolonged television viewing, which is considered an independent risk factor for cardiovascular disease.

Dr Tianyue Zhang, lead study author and scientist in the department of nutrition at the Harvard T.H. Chan School of Public Health, said: “Despite its established health benefits, RT is often overlooked as a prevention strategy for CVD, and its impact on CVD risk, especially in middle-aged and older women, remains understudied.

“A key question is, how much does it add beyond aerobic activity alone?”

Researchers analysed data from 117,025 women participating in the Nurses’ Health Study and Nurses’ Health Study II.

The two groups had average starting ages of 66.8 and 48.1 years respectively.

The women reported their resistance training every four years, with exercises involving the arms and legs recorded separately.

Time spent watching television was used as the main measure of sedentary behaviour.

The researchers examined exercise and television-viewing habits alongside the incidence of major cardiovascular disease.

Major cardiovascular events included fatal or non-fatal heart attacks, strokes, coronary artery bypass surgery and percutaneous coronary intervention.

Coronary artery bypass surgery redirects blood around narrowed or blocked heart arteries. Percutaneous coronary intervention uses a small balloon, often followed by a stent, to open a narrowed artery.

Higher levels of strength training were associated with a lower risk of major cardiovascular disease, particularly heart attacks.

No statistically significant link with stroke was found when resistance exercise was considered separately.

Women completing at least two hours of strength training a week had a 20 per cent lower risk of major cardiovascular disease and a 44 per cent lower risk of heart attack than those doing none.

Each additional hour a week was associated with a five per cent lower risk of major cardiovascular disease and a 14 per cent lower risk of heart attack.

The associations weakened somewhat after researchers accounted for body mass index and conditions including diabetes, high blood pressure and high cholesterol, but remained clear.

Body mass index, or BMI, compares weight with height and is commonly used to assess whether someone is within a healthy weight range.

Strength training was also linked to additional benefits among women who did aerobic activity.

Women completing at least two hours of strength training and 150 minutes of aerobic activity each week had a 45 per cent lower risk of heart attack than those reporting no physical activity.

Women who met recommendations for strength training, aerobic activity and reduced television viewing had the lowest risks of major cardiovascular disease, heart attack and stroke compared with those who met some or none of the recommendations.

Zhang said: “These findings suggest that, within an already active population, RT is associated with additional reductions in CVD risk above and beyond overall aerobic activity.

“Alongside aerobic activity and reductions in sedentary behaviour, RT may be an important component of public health strategies for cardiovascular prevention in women.”

The study relied on participants reporting their own resistance training, meaning the data may not always have been precise.

Researchers also noted the possible influence of unmeasured factors and the limited diversity of participants.

They were unable to fully separate the effects of the type of resistance training performed from the overall amount completed.

Dr Harlan M. Krumholz, professor at Yale School of Medicine, said: “We have long encouraged resistance training, and this study provides strong evidence to reinforce that message.

“It should be included in a well-rounded health routine to support function and longevity.”

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Pregnancy

Women with pre-eclampsia at increased risk of chronic kidney disease, study finds

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Women who develop pre-eclampsia face a higher risk of chronic kidney disease and high blood pressure later in life, new research suggests.

The amount of protein found in the urine during pregnancy may help identify those at greatest risk of developing long-term health problems.

Pre-eclampsia usually involves high blood pressure and increased protein in the urine. Some women also experience severe headaches and changes to their vision.

The condition cannot be treated during pregnancy and, in some cases, labour must be induced early to protect both the woman and baby.

The study found that the condition may be linked to longer-term health problems.

Anne Høy Seemann Vestergaard, a medical doctor and PhD at the department of clinical medicine at Aarhus University, said: “What we can see is a clear association between pre-eclampsia and the development of high blood pressure, chronic kidney disease and cardiovascular disease later in life.”

The researchers found that the amount of protein passed in the urine during pregnancy was linked to the risk of developing chronic conditions after giving birth.

Protein in the urine can indicate that the kidneys are not filtering blood normally.

Vestergaard said: “The most surprising finding was how clearly the amount of protein in the urine during pre-eclampsia was linked to the risk of later high blood pressure and chronic kidney disease. Women with moderate to severe protein excretion had a higher risk of both conditions compared with women with low or no protein excretion.”

Among women with pre-eclampsia and moderate to severe levels of protein in the urine, around one in 20 developed chronic kidney disease within 10 years and around one in six developed high blood pressure.

Most women in the study did not develop long-term complications, but the researchers said the increased risk should still be taken seriously because the potential effects can be severe.

Vestergaard said: “At first glance, this may sound like a low number, but it represents a markedly increased risk when the groups are compared. In the group with pre-eclampsia and high levels of protein in the urine, around 1 in 20 women developed chronic kidney disease within ten years, including early stages of the disease, compared with around 1 in 100 in the group with lower or no protein excretion.”

She added: “That is a considerable number in light of the fact that chronic kidney disease is a potentially serious condition that can progress to kidney failure if isn’t diagnosed early.”

The findings suggest women who experience pre-eclampsia may benefit from more systematic monitoring after pregnancy.

Vestergaard said: “Our study suggests that these women may benefit from monitoring of blood pressure and kidney function after pregnancy.”

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