Holistic Approaches To Women’s Health

By Sushma Hirani, MD

Holistic care looks at the whole person—body, mind, and environment—rather than isolated symptoms. For many women, this approach is especially useful because hormonal shifts, stress, sleep, nutrition, gut health, and inflammation often interact in ways that standard symptom-by-symptom care can miss. Here’s how a thoughtful, evidence-informed holistic plan typically comes together.

Start with a root-cause lens. Instead of asking only “What will relieve this symptom?”, holistic care asks “Why is this happening now?” Common contributors include nutrient gaps, chronic stress and high cortisol, insulin resistance, thyroid dysfunction, perimenopause/menopause transitions, gut dysbiosis, low-grade inflammation, and environmental triggers (e.g., allergens, irritants, or poor sleep hygiene). Clarifying root factors helps you target changes that last.

Use testing judiciously. Labs can be helpful when they change decisions or track progress. Depending on your history, a clinician may consider:

Metabolic markers (fasting glucose/insulin, lipids, A1C)
Thyroid panel (TSH, free T4/T3; sometimes antibodies)
Iron studies and B-vitamins if fatigue is prominent
Inflammatory markers (e.g., hs-CRP)
Selective evaluation for food intolerances or celiac disease when warranted

Testing should complement—not replace—clinical history, physical exam, and lifestyle assessment.

Prioritize lifestyle and nutrition. Foundational habits move the needle more than any single supplement. Center meals on protein, colorful produce, fiber, and healthy fats; limit ultra-processed foods and added sugars to improve energy, weight regulation, and hormonal balance. Aim for 7–9 hours of consistent sleep, regular physical activity that blends aerobic work with strength training, and daily stress-recovery practices (breathwork, walking outside, journaling, or mindfulness). Small, repeatable steps beat drastic overhauls.

Support hormone and gut balance. The gut and liver help process estrogens; fiber-rich foods (beans, vegetables, whole grains) and adequate hydration support healthy elimination. Strength training and a protein-forward diet help with midlife muscle maintenance and insulin sensitivity, which can reduce hot flashes and weight gain. For menstrual concerns, tracking cycles alongside mood, sleep, and nutrition often reveals patterns you can modify.

Be supplement-savvy. Supplements can fill gaps but should be targeted, safe, and time-limited. Common considerations include vitamin D (if low), magnesium glycinate for sleep or muscle tension, omega-3s for triglycerides and inflammation, and iron only when deficiency is confirmed. Quality, dose, drug–nutrient interactions, and your specific labs matter; more is not better.

Mind–body care is medical care. Stress chemistry affects blood sugar, thyroid conversion, gut motility, and sleep. Brief, daily practices (10 minutes of diaphragmatic breathing, progressive muscle relaxation, or a quiet walk) measurably shift the nervous system and can improve pain, digestion, and mood.

Build a personalized plan. Bring a clear health timeline, medication/supplement list, and your top three goals to appointments. Ask which lifestyle steps to start first, which labs are most useful, how progress will be measured, and when to follow up. Holistic women’s health is not about chasing every test or pill – it’s about aligning daily habits, targeted therapies, and thoughtful monitoring so you feel and stay well over time.

Rose Wellness offers Telehealth consults as well as in-office consults at our Oakton, VA center