Nutrition and Female Wellbeing: Key Topics for Your IWD Event

Many organisations mark International Women’s Day (IWD) with talks on leadership, confidence and inclusion. Adding an International Womens Day nutrition talk brings another important layer to the conversation. What women eat directly influences energy, hormones, mood and long-term health, all of which affect how they feel and perform at work.

As a workplace nutritionist, I deliver a session called Eating for Female Health, which is popular for IWD events and wider women’s health programmes. It focuses on practical, realistic nutrition strategies women can use in everyday life without restriction or guilt. This article outlines the key topics covered in an International Womens Day nutrition talk and how they can elevate your IWD wellbeing agenda.

You can explore more about my corporate nutrition talks and workplace wellbeing workshops.

The foundations of female health

Women’s nutritional needs shift across life stages, from puberty and the reproductive years through to perimenopause and beyond. Hormonal changes influence energy, appetite, bone health and mood, so it makes sense for an International Womens Day nutrition talk to start with the basics.

Key points include:

• Iron needs during the reproductive years due to menstrual blood loss
• How to use iron-rich foods such as lean meat, pulses, dark leafy greens and fortified cereals
• Pairing iron sources with Vitamin C foods like peppers or berries to support absorption
• The importance of calcium and Vitamin D for bone health, particularly as women move through perimenopause and menopause

Guidance on these areas is also available through the NHS women’s health overview.

We also explore simple ways to build balanced meals that support energy and blood sugar regulation, which is essential for feeling steady and focused across the working day. An International Womens Day nutrition talk is a helpful way to introduce these concepts in a relatable and supportive way.

Hormonal balance through food

Hormonal symptoms can influence concentration, confidence and comfort at work. In Eating for Female Health, we look at how nutrition can play a supportive role.

Topics usually include:

• Phytoestrogens from foods like tofu, tempeh, flaxseeds and lentils, which can be helpful during perimenopause and menopause
• Omega-3 fats from oily fish, chia seeds and walnuts, which support inflammation and hormone production
• How blood sugar swings can worsen PMS, energy dips and low mood
• Realistic ways to reduce ultra-processed foods without creating pressure or restriction

Women leave with practical examples of meals and snacks that support hormonal health and everyday comfort.

Nutrition, stress and mental wellbeing

Stress and emotional wellbeing are commonly discussed within IWD events. Nutrition plays a role in supporting the nervous system and improving resilience.

This section often includes:

• How complex carbohydrates from whole grains, vegetables and legumes support steady energy and clearer thinking
• How B vitamins and magnesium support the nervous system
• The ways caffeine, alcohol and high-sugar snacks can affect anxiety or sleep quality
• Realistic ideas for meals and snacks that help stabilise mood during busy periods

You can read more about micronutrients through the NHS vitamins and minerals guidance.

Fertility and reproductive health

Depending on the audience, this section can be tailored. Nutrition is only one piece of the puzzle but does play a role in hormonal signalling, inflammation and general wellbeing.

We may discuss:

• Antioxidant-rich foods such as berries, nuts and dark leafy greens, which help protect reproductive tissues
• How regular balanced meals support hormonal regularity
• Why extreme diets can sometimes make symptoms worse rather than better

This part of the session is always delivered sensitively and with care.

Eating for Female Health – key topics for your International Womens Day nutrition talk

For workplaces planning IWD events, Eating for Female Health can sit as a standalone International Womens Day nutrition talk or be included in a wider programme on women’s wellbeing.

Key topics usually include:

• A clear explanation of key female hormones and how they change across the month and across life stages
• Common hormone-related conditions such as PMS, PMDD, PCOS and endometriosis
• Key nutrients and food choices that support hormone balance
• A simplified look at endocrine disruptors in everyday products and how to reduce exposure where it feels realistic
• Lifestyle strategies for sleep, stress management and steady energy

The session usually takes the format of a 45-minute talk followed by 15 minutes of Q&A. I also provide a factsheet and recipe pack for employees to take away. You can learn more about my corporate nutrition talks and workplace wellbeing services.

How an International Womens Day nutrition talk supports women’s health at work

A good International Womens Day nutrition talk should feel supportive, inclusive and practical. The goal is not to add more pressure to women’s lives but to give them tools and knowledge that help them feel more capable and in control of their wellbeing.

When organisations include nutrition as part of IWD, it reinforces an important message: women’s health is worth prioritising, and wellbeing is part of the wider conversation about equality, performance and long-term success at work.

To conclude

As you plan your International Women’s Day activities, consider how nutrition can support the overall wellbeing message. An International Womens Day nutrition talk such as Eating for Female Health helps employees understand how food choices influence hormones, mood, energy and long-term health. It offers practical changes women can make without overwhelm or restriction.

My corporate nutrition sessions can be delivered as webinars or in-person talks. If you would like to add Eating for Female Health to your IWD programme or women’s health strategy, you can find more information about my workplace wellbeing and corporate nutrition talks here.