Women's Health | Mount Sinai Today

How Nutrition Can Help Women Improve Their Sleep and Manage Stress

Updated on Oct 29, 2026 | Women's Health, Your Health

Nutrition can play an important supportive role in helping women navigate the challenges with sleep and stress that can accompany hormonal shifts—from pregnancy and the postpartum period to perimenopause and menopause.

Hormonal shifts combined with busy schedules, caregiving responsibilities, and changes in metabolism can affect energy, mood, appetite, and sleep. The good news? Thoughtful food choices can be part of a broader approach to feeling your best.

“Hormonal transitions can look very different from one woman to another, but they can have a common impact on energy, mood, appetite, and sleep. During these times, I encourage women to focus less on perfection and more on consistently nourishing the body with balanced, nutrient-rich meals,” says Anita Mirchandani, MS, RD, CDN, Director of Nutrition and Wellness at the Carolyn Rowan Center for Women’s Health and Wellness at Mount Sinai.

Nutrients That Support Sleep and Well-Being

During periods of hormonal change, you should focus on balanced means and sustainable habits, experts say.

For example, these four nutrients play a role in the physiologic processes that influence mood and sleep.

Magnesium supports normal nervous-system and muscle function. Try leafy greens, pumpkin seeds, almonds, beans, and whole grains.
Protein supports steady energy, regulates blood sugar levels, and contributes to a feeling of being full. Good choices include eggs, fish, poultry, Greek yogurt, tofu, beans, lentils, nuts, and seeds.
Complex carbohydrates create balanced, satisfying, fiber-rich meals, especially when paired with protein. Try oats, quinoa, sweet potatoes, beans, and whole grains.
Tryptophan-containing foods promote serotonin and melatonin production. Tryptophan is an amino acid the body uses to make serotonin and melatonin, both involved in sleep regulation. Try turkey, eggs, chicken, tofu, dairy, soy, nuts, and seeds.

Timing matters, too. You should aim for a balanced dinner earlier in the evening, at least three hours before bedtime. Other tips include:

Limit overall alcohol intake, but especially after dinner
Hydrate, but ideally not close to bedtime to avoid waking up to void
Avoid late-night snacking as it can hinder sleep hormones

Nutrition and Stress Management

Hormonal shifts often occur alongside major life changes, making realistic, sustainable eating habits especially important. Chronic stress can influence appetite, blood-sugar regulation, digestion, and sleep.

“During periods of hormonal change, women are often managing multiple demands at once. Following your circadian rhythm, regular meals, adequate protein and fiber, hydration, and a variety of whole and minimally processed foods can provide a strong nutritional foundation. Nutrition doesn’t have to be complicated to be supportive,” says Ms. Mirchandani.

A few simple strategies can help. These include:

Build a practical “balanced” plate: Include protein, high-fiber carbohydrates, vegetables or fruit, and healthy fats.
Choose a variety of plant foods: Berries, leafy greens, tomatoes, peppers, legumes, nuts, seeds, and extra-virgin olive oil support an overall healthful eating pattern.
Stay hydrated: Drink water regularly throughout the day.
Be mindful of caffeine and alcohol: Sensitivity to caffeine varies, but women experiencing insomnia or nighttime awakenings may benefit from reducing caffeine in the afternoon and evening. Alcohol may initially cause sleepiness but can disrupt sleep later in the night.

A Sustainable Approach

“There is no single ‘sleep food’ or ‘stress-relieving diet’. Nutrition works best alongside regular physical activity, stress-management practices, and appropriate medical care,” says Ms. Mirchandani. “Together, these habits can provide a strong foundation for energy, resilience, healthy sleep, and overall well-being.”

Rethinking Postpartum Care: A More Connected Path for New Mothers

Updated on Oct 30, 2026 | Featured, Women's Health, Your Health

For generations, the six-week postpartum visit has served as a kind of finish line: an appointment marking the end of pregnancy-related care and the beginning of “normal” life again. But for many women, six weeks is hardly the end of recovery.

Physical healing can continue for months. Sleep deprivation and hormonal changes can affect emotional well-being. Pelvic floor symptoms, changes in sexual health, nutrition concerns, and questions about returning to exercise may emerge gradually. For women who experienced complications during pregnancy or delivery, the postpartum period can also be an important time to consider longer-term health.

In recent years, that understanding is beginning to reshape the way clinicians think about postpartum care. The American College of Obstetricians and Gynecologists describes postpartum care as an ongoing process rather than a single encounter, with care tailored to a woman’s individual physical, social, and psychological needs.

It is within this changing landscape that the Carolyn Rowan Center for Women’s Health and Wellness at Mount Sinai is developing MyPath Moms, a 16-week guided postpartum care journey for women seeking a more coordinated approach to recovery. MyPath Moms is designed to complement, not replace, routine postpartum care with a patient’s obstetrician, including the standard postpartum visit.

“Postpartum care shouldn’t be about checking a box and telling a woman she’s cleared to move on,” says Francesco Callipari, MD, an obstetrician/gynecologist and Medical Director of the Rowan Women’s Health Center. “There are many aspects of recovery that deserve attention, and every woman’s experience is different. Our goal is to create space for those conversations and make sure that new moms get the care and support available to them.”

MyPath Moms brings several areas of postpartum health into a planned health journey, including physical recovery, emotional health, nutrition, sexual wellness, and pelvic floor care.

“Rather than requiring a woman to navigate each concern independently, the members of her care team communicate with one another and work from a shared understanding of her needs,” says Dr. Callipari.

Much of the experience is designed to take place virtually, an approach that acknowledges a practical reality of new parenthood: Getting to appointments can be difficult when there is a newborn at home. A smaller number of visits will take place in person at the Rowan Women’s Health Center on Manhattan’s Upper East Side.

The MyPath Moms care journey is intended for women who are eight weeks to one year postpartum following a delivery at or after 24 weeks of pregnancy. For women whose pregnancies included conditions such as hypertension, preeclampsia, gestational diabetes, postpartum depression, or a more complicated delivery, MyPath Moms+ adds specialty care when clinically appropriate. Those services may include cardiology, endocrinology, psychiatry, or maternal-fetal medicine.

“Sometimes women think that once the baby is born, the focus naturally shifts away from them,” says Melanie Lucks, MMS, PA-C, Senior Physician Associate, Rowan Women’s Health Center. “But this is a time when women may have symptoms they weren’t expecting or are having difficulty managing. We want them to feel that those concerns are worth bringing forward and that they do not have to figure everything out on their own.”

That philosophy reflects a broader shift in women’s health by recognizing that a healthy postpartum experience is not simply about whether a woman has physically healed from delivery. It is also about how she is feeling, functioning, adapting, and planning for her future health.

A Significant Milestone in Women’s Care: Mount Sinai Cuts the Ribbon for New Rowan Center

Updated on Jul 31, 2026 | Featured, Women's Health

A photo of the ribbon cutting at the Rowan Women's Health Center

Holding the ceremonial scissors are Mount Sinai CEO Brendan G. Carr, MD, MA, MS, and Mount Sinai Trustee Carolyn Rowan, whose philanthropic gift made the Center possible. They were joined by Center leaders, from left, Anna Barbieri, MD; Francesco Callipari, MD; Joanne Stone, MD, MS; and Denise Berdebes.

For too many women, health care has meant piecing it together alone: one specialist for hormones, another for heart health, a third for sleep, and no one connecting the dots. From pre-pregnancy planning and early reproductive health through postpartum recovery, midlife perimenopause and menopause, and the decades beyond, specialists in cardiovascular, bone, metabolic, mental, sexual, and pelvic health work together under one roof as a genuinely integrated team to provide coordinated care.

On Wednesday, May 27, Mount Sinai celebrated a different way forward, cutting the ribbon on the Carolyn Rowan Center for Women’s Health and Wellness, a new 11,000-square-foot multidisciplinary facility at 1427 Madison Avenue on Manhattan’s Upper East Side.

The celebration brought together Mount Sinai leadership, staff, and community supporters to commemorate this meaningful achievement.

Joanne Stone, MD, MS, left, and Anna Barbieri, MD

Joanne Stone, MD, MS, Howard C. Katz Chair of the Raquel and Jaime Gilinski Department of Obstetrics, Gynecology and Reproductive Science at the Icahn School of Medicine at Mount Sinai, welcomed attendees and shared why the day meant so much to her.

“For me, this mission is deeply personal because throughout my career as a physician and maternal-fetal medicine specialist, I’ve seen how disconnected women’s health care can be. Women are often expected to navigate complex health issues on their own—moving between specialists, retelling their stories, and struggling to find truly coordinated care. We wanted to create something different,” she said.

Speakers included Brendan Carr, MD, MA, MS, Chief Executive Officer, Mount Sinai Health System; Carolyn Rowan, Founding Donor; Anna Barbieri, MD, Clinical Strategy Leader for the Rowan Women’s Health Center; and Francesco Callipari, MD, the Center’s Medical Director. Each spoke to the same vision: care built around the woman, not the system. After the remarks and the ribbon cutting, guests toured the Center.

What This Means for You

At the Center, specialists practice as one coordinated team, guided by a single, complete picture of your health. This is care that sees the whole you.

The Center is now welcoming patients. To schedule an appointment, call 212-731-3609 or visit mountsinai.org/locations/rowan-womens-center.

Learn More About Our Center

HERstory: The Missing Chapter in Women’s Health

Updated on Jul 31, 2026 | Featured, Women's Health

A photo of a women at her computer

For generations, much of the foundational knowledge in modern medicine has been built on research conducted primarily on men. However, women’s bodies are profoundly different from men’s at the hormonal, cellular, and organ system levels. Because women have historically been underrepresented in clinical studies, major gaps remain in our understanding of how diseases develop, how symptoms appear, and how treatments affect female patients.

Heart disease is a powerful example of this disparity. Early research focused almost entirely on male patients, leading doctors to be trained to recognize the symptoms typically experienced by men during heart attacks. It took years for the medical community to fully understand that women often have very different warning signs.

In fact, women were largely excluded from early clinical trials in the United States until policy changes in the 1990s required their inclusion, according to Leslee J. Shaw, PhD, an internationally renowned researcher and Director of the Blavatnik Family Women’s Health Research Institute.

“These gaps in knowledge are still affecting care today. Even though women in the United States visit doctors more often than men and live longer, they experience higher rates of chronic illness and poorer overall health,” says Dr. Shaw, who is also Professor of Obstetrics, Gynecology and Reproductive Science, and Medicine (Cardiology), and Vice Chair for Research in the Raquel and Jaime Gilinski Department of Obstetrics, Gynecology and Reproductive Science at the Icahn School of Medicine at Mount Sinai.

But a major shift is underway.

At the Carolyn Rowan Center for Women’s Health and Wellness, advancing women’s health is grounded in a deep commitment to evidence-based medicine and innovative scientific discovery by supporting groundbreaking research and helping close longstanding gaps in medical knowledge.

Writing a New Chapter

Researchers at the Blavatnik Family Women’s Health Research Institute at the Icahn School of Medicine, led by Dr. Shaw, are creating “HERstory”—an initiative to reframe history and build a deeper understanding of women’s health. They are studying the unique biological differences and life experiences that shape women’s bodies over time. This includes a dedicated focus on conditions that disproportionately affect women, such as autoimmune disorders, diabetes, heart disease, chronic pain, and depression. Importantly, it means ensuring women are included in all aspects of clinical research.

“Even though women in the United States visit doctors more often than men and live longer, they experience higher rates of chronic illness and poorer overall health,” says Leslee J. Shaw, PhD.

A New Way to Evaluate Women’s Health Risks

Doctors are rethinking how to evaluate health risks for female patients. This new approach combines evaluating traditional biomarkers—such as blood pressure and glucose control—with hormonal health transitions unique to women, including pregnancy, postpartum, and menopause.

By examining patterns across a woman’s reproductive and overall health history—what researchers call “HERstory”—they hope to uncover early warning signs of chronic diseases before symptoms become serious.

What Researchers Want to Understand

Mount Sinai researchers are closely tracking a range of female-specific symptoms, including:

Menstrual and pelvic pain
Menopausal hot flashes and night sweats
Headaches and migraines
Atypical chest pain
Brain fog and cognitive changes

They will also track lifestyle factors such as sleep, exercise, and stress management. By connecting these pieces, the researchers hope to identify early signals of potential health risks and intervene sooner.

The Ultimate Goal

The ultimate goal is to help women remain healthy throughout every stage of life, according to Dr. Shaw.

“By connecting the dots across a woman’s lifespan at the Rowan Women’s Health Center, this research will improve how chronic diseases are prevented, diagnosed, and treated for generations to come,” she says.

Learn more about the Carolyn Rowan Center for Women’s Health and Wellness

Hot Flashes in the Summer: How to Cool Down and Optimize Your Summer Lifestyle

Updated on Jul 31, 2026 | Women's Health, Your Health

Photo of a woman with her arms outstretched

For women navigating perimenopause and menopause, hot flashes rarely wait for a convenient moment. In the heat of a New York summer, they can feel relentless: the sudden warmth on a subway platform, the flush in the middle of a meeting, the wave that arrives out of nowhere.

“During this natural stage of life, declining estrogen levels make the body’s temperature-regulating center—the hypothalamus—more sensitive to even small changes in temperature. As outdoor temperatures rise, the hypothalamus can overreact, leading to more frequent and severe hot flashes,” says Rachel Kassenoff, MD, Assistant Professor, Raquel and Jaime Gilinski Department of Obstetrics, Gynecology and Reproductive Science at the Icahn School of Medicine at Mount Sinai, and a leading expert in perimenopause and menopause at the Carolyn Rowan Center for Women’s Health and Wellness at Mount Sinai.

The encouraging news: relief is real, and it starts with strategies you can use today. Every woman’s hot flashes have their own pattern, so the first step is learning yours.

“At the Rowan Women’s Health Center, we understand the frustration of hot flashes especially during the hotter months,” says Rachel Kassenoff, MD. “Take proactive steps to find cool, calm relief, and enjoy your summer.”

Learn Your Triggers and Take a Proactive Approach

Caffeine, alcohol, and spicy foods are among the most common culprits. Alcohol and spicy foods can widen blood vessels and create a quick burst of internal heat, and many women find caffeine sets off hot flashes too. Stress is another powerful trigger, and women who smoke tend to have more frequent and more severe hot flashes.

Try keeping a simple symptom journal for two weeks. Note what you ate and drank, your stress level, and what you were doing when a hot flash hit. Many women spot a pattern within those two weeks, and once you can see it, you can plan around it.

Dress for the Season

Choose lightweight, loose clothing in breathable fabrics such as cotton, linen, or bamboo to allow air to circulate and moisture to evaporate. This prevents overheating and sweating. Dress in layers so you can remove a layer when a hot flash kicks in.

Hydrate!

Sipping ice water throughout the day helps you stay cool and can take the edge off a hot flash in progress. But when you sweat heavily, water alone does not replace the sodium and other minerals you lose. On hot days, coconut water, a low-sugar electrolyte drink, or water-rich foods like watermelon, cucumber, and celery help you stay ahead of dehydration.

Beat the Heat

Avoid afternoon sun. If you’re outdoors, stay in the shade and use sunscreen. Limit your exposure to the direct sun to prevent overheating and hot flashes. Keep your home cool with air conditioning or fans and close blinds during peak sunlight hours.

Protect Your Sleep

Night sweats can turn summer nights into a struggle. Keep your bedroom cool, choose lightweight, breathable bedding, and skip alcohol and caffeine in the hours before bed. A consistent bedtime and a genuine wind-down, even ten quiet minutes with a book or some deep breathing, help your body recover when sleep is interrupted.

You Don’t Have to “Just Live With It”

“At the Rowan Women’s Health Center, we understand the frustration of hot flashes especially during the hotter months,” Dr. Kassenoff says. “Take proactive steps to find cool, calm relief, and enjoy your summer.”

And if hot flashes are disrupting your days or your sleep, lifestyle strategies are only one layer of relief. Menopausal hormone therapy and non-hormonal agents can be very effective in battling these disruptive symptoms. At the Carolyn Rowan Center for Women’s Health and Wellness at Mount Sinai, you will find care that sees the whole you, personalized for every stage of midlife.

To schedule an appointment, call 212-731-3609 or click here

Nutrition for Women in Midlife: Fuel Your Body for the Future

Updated on Jul 29, 2026 | Women's Health, Your Health

Midlife brings real changes: slower metabolism, shifting hormones, declining muscle mass, and rising risk for conditions like heart disease and diabetes. The upside? Small, strategic nutrition shifts can help you feel better now and protect your future health.

“What worked in your 20s won’t cut it anymore—and that’s okay. This is your opportunity to eat with intention and support your body through the transition,” says Anita Mirchandani, MS, RD, CDN, Director of Nutrition and Wellness at the Carolyn Rowan Center for Women’s Health and Wellness at Mount Sinai.

“Midlife nutrition doesn’t have to be complicated,” she says. “When you listen to your body and make small, consistent changes, you build a strong foundation for long-term health, energy, and vitality. Because how you eat now shapes how you age later.”

A Smarter Approach to Midlife Nutrition

“Nutrition isn’t about restrictions, it’s about fueling your body for energy, strength, and longevity. At this stage, the focus is on sustainable habits that support hormonal balance, metabolic health, and disease prevention,” she says.

Every woman’s needs are different, so personalization matters. The goal: Simple, realistic changes that fit your lifestyle and help you stay consistent.

Your Midlife Nutrition Toolkit

Eat more whole, plant-forward foods
Build meals around vegetables, fruits, legumes, whole grains, nuts, and yogurt. These support hormones, reduce inflammation, and protect bone health.

Prioritize protein
Include protein at every meal (fish, poultry, beans, dairy). It helps preserve muscle, stabilize blood sugar, and keep you full.

Boost fiber intake
Fiber supports gut health, lowers cholesterol, and steadies blood sugar. Aim for foods like lentils, oats, berries, broccoli, and seeds.

Fill key nutrient gaps
Calcium, magnesium, and vitamin D are especially important for bone health and overall balance. Consider supplements if needed—but keep it simple.

Be mindful with sugar, alcohol, and caffeine
Too much can disrupt sleep, hormones, and heart health. Moderation makes a big difference.

Align eating with your body clock
Try eating dinner earlier and avoid late-night meals to support metabolism and better blood sugar control. Pair this with good sleep, movement, hydration, and stress management.

Action Steps That Make a Difference

Walk after meals: 15–20 minutes can improve blood sugar and digestion.
Add about 10 grams of fiber per meal: Helps prevent blood sugar spikes.
Hydrate consistently: Supports energy, metabolism, and menopause symptoms.
Balance your plate: Make protein and fiber the focus; keep portions of rice, potatoes, and pasta smaller.
Keep supplements simple: Choose two to three that address your specific needs.