By Robin Stoloff
As National Women’s Health Week wraps up, it is the perfect time for us to pause and assess our health. Women’s health is about so much more than yearly checkups and taking our multivitamins. It’s a constantly evolving picture influenced by our age, lifestyle, hormones, stress levels and even the quality of sleep we get each night. The truth is that many women spend so much time caring for everyone else that their own health ends up at the bottom of the list. Yet, when we prioritize our own well-being, everyone else benefits too.
Stress management
Let’s start with stress. Most women wear multiple hats such as mom, partner, professional, caregiver, friend and that can be a hefty emotional load. Chronic stress doesn’t just wear us down emotionally, it also impacts our body in serious ways. It can throw off our hormones, raise our blood pressure, disrupt our sleep, cause headaches and digestive issues, and even lead to anxiety or depression.
We would all love to eliminate stress completely, but let’s be real, that’s just not happening. In fact, a little stress can be helpful, giving us the push we need to accomplish certain tasks. The real trouble begins when stress becomes overwhelming. The first step is recognizing how it affects us. Sometimes it’s so embedded in our daily routines that we don’t even notice it. Along with physical changes, stress can show up in many forms, such as fatigue, anger or irritability.
The next step is learning to manage stress. And no, that doesn’t mean two glasses of wine every evening. Real stress management could involve reaching out to a therapist, saying no more often, taking a daily walk, chatting with a friend, enjoying a hobby or simply setting aside ten minutes of quiet time. Whatever helps you reset, recharge, and stay balanced is worth the effort.
Hormonal balance
Speaking of balance, we should consider hormones and the enormous role they play in our lives. Many women only start thinking seriously about hormones during perimenopause or menopause, but hormone health is a lifelong concern. Hormonal fluctuations can affect mood, energy, sleep, skin, libido and more.
For women navigating menopause, hormone replacement therapy (HRT) can be a game-changer. It’s not for everyone, but for some, it offers relief from hot flashes, night sweats, brain fog and mood swings. Yet, that is the tip of the iceberg. If you’re curious about it, learn about the latest research and talk to a provider who’s well-versed in women’s hormonal health. Discuss your options, such as low-dose patches and bioidentical hormones.
Nutrition
We’ve all heard it before: good nutrition is the foundation of good health. As women, we need to prioritize protein to maintain muscle tissue, which we begin losing after age 30. We also need fiber for digestive health, and calcium and vitamin D for strong bones. Many people are deficient in magnesium, which plays a role in more than 300 bodily processes, so adding a supplement could be beneficial. But it’s not just about what we eat, it’s also about how we eat.
Are you skipping meals and eating on the run? Living on coffee until 2 p.m. and then crashing? Eating in your car or rushing through a drive-in for fast food? Many women fall into these patterns without even realizing it. A simple shift, such as eating more whole foods, adding more water to your day, prepping snacks in advance or including more fruits and vegetables can boost energy, help balance blood sugar and even affect your mood.
Digestion
Gut health is another priority. Our gut is often called the “second brain” for a reason; it’s closely linked to mood and immunity. If you’re dealing with bloating, irregular digestion or food sensitivities, it might be time to take a closer look at your gut health. Adding prebiotics and probiotics, drinking more water and reducing processed foods can help support a healthier gut. However, if ongoing issues persist, it is imperative to consult a specialist.
Movement
We often equate fitness with weight loss, but it is so much more. Let’s set aside the scale for a moment and think of movement as medicine. Staying active balances hormones, reduces stress, strengthens bones and muscles, improves sleep, boosts heart health and enhances mood and mental health. It’s a powerful tool for overall wellness and it doesn’t have to be extreme or take up a lot of time. We just need to move.
Walking is an easy way to stay active, even on busy days. Combine it with strength training using resistance bands or weights, plus balance and flexibility exercises for a complete workout routine. This is especially crucial for women after age 30, due to declining muscle mass and increased osteoporosis risk.
Sleep
Let’s not forget sleep. If you’re dragging through your day, no amount of leafy greens or yoga is going to fix that. Aim for 7 to 9 hours of solid sleep each night. If you are not getting that, a few simple changes can make a big difference. Reduce screen time an hour before bed, create a calming bedtime routine, limit caffeine in the afternoon, avoid alcohol or heavy meals at night and manage stress with relaxation techniques. Prioritizing these small shifts can help you achieve more restful, restorative sleep and feel your best throughout the day.
Taking charge
While all of these steps are essential, the three basics are sleep, nutrition and fitness. Getting quality sleep, moving our body most days of the week and eating nutritiously can reduce dependence on medications, increase energy, lower our risk of illness and help us feel and look better. These three simple habits are probably the closest thing we have to the fountain of youth.
Above all: listen to your body. If something feels off, whether it’s extreme fatigue, a change in your cycle or persistent pain, don’t brush it off. You know yourself better than anyone else. Advocate for your health. Ask questions. Seek a second opinion if needed.
Women’s health isn’t about being perfect, it’s about making progress. For me, it starts with checking in with myself, making small, doable changes and giving myself a little grace when things don’t go as planned. Whether you’re juggling the chaos of early motherhood, navigating the ups and downs of perimenopause or settling into a new rhythm after retirement, your health matters.
So, take a deep breath, drink some water, schedule that checkup and go for a walk. It’s not selfish; it’s self-care. Take control of your lifestyle and your health, because no one else can do it for you. It’s one of the best choices you can make, not only for yourself but for the people who love you.
Robin is a former television reporter for NBC News 40. She currently hosts a podcast and radio program called Living Well with Robin Stoloff. It airs Sundays at 10 AM on Lite 96.9. You can email Robin at livingwellwithrobin@gmail.com
