Tips for Maintaining Women’s Health at Every Age

(Tina Dawn/ VM Med) — Maintaining your health at every stage of your life is essentially a marathon, not a sprint. It requires consistency and a steady focus on good choices. 

Women’s bodies and health issues are complex and multifaceted. Given the historical under-research of women’s health and how often women’s symptoms are dismissed, a holistic and proactive approach is essential.

There’s a lot more that you can get away with when you’re younger – bad eating habits, too much alcohol, lack of sleep, no exercise, no regular check-ups, etc.– that catches up with you as you age if you don’t take the necessary steps to safeguard your health and stay on top of things.

As women get older, many will find themselves tackling chronic conditions or sudden illness. They may benefit from a holistic approach and a healthcare team that closely monitors their changing bodies. The good news is that it is still within our control, and the decisions we make daily will have a lasting impact–both physically, emotionally, and cognitively.

Here are several valuable tips on how women can maintain their health at every age of their lives.

Prioritize a Balanced and Healthy Diet

It may sound simple, but a balanced and healthy diet is a major component of a long and healthy life. Women should include a variety of fruits, vegetables, and whole grains, along with lean protein, healthy fats, and low-fat dairy in their diet. Saturated fats and processed meats, and added sugars should be limited. Women should also ensure that their diet includes adequate amounts of essential nutrients, such as fibre, iron, folic acid, and calcium.

Johns Hopkins Medicine published an entire guide on healthy eating for women. One of its main recommendations is the Mediterranean diet, which, research confirms, “results in a 30 percent reduction in heart disease (the number one cause of death in women), an 80 percent lower risk of early death and a 43 percent lower risk of weight gain.” This diet emphasizes plant-based foods, lean proteins and healthy fats.

It’s important to remember that as women age, their dietary needs also change. They should prioritize nutrient-dense food, fruit and vegetables, protein for muscle strength, foods rich in calcium and magnesium to support bone density, healthy fats for heart and brain health, and fibre for digestive health.

Stay Hydrated

This, once again, may seem self-explanatory, however, many people forget to hydrate properly.

It’s recommended that women drink approximately 9 cups of liquids per day.  It is important to keep in mind that those recommendations can vary, depending on what stage of her life a woman is experiencing.

Women who are pregnant or breastfeeding need to drink more water. Women experiencing perimenopausal or menopausal hot flashes and intense night sweats may also need to consume more water to control those unpleasant symptoms. Drinking water may also help alleviate the bloating that sometimes occurs during hormonal changes.

Stay Active

Staying active throughout your life is one of the most effective ways to prevent chronic illness, protect your heart, and ease menopausal symptoms. Regular exercise also helps maintain bone and muscle health, reduces postmenopausal weight gain, and provides a powerful boost to mental well-being.

A study published in the Journal of the American College of Cardiology in 2024 found that women may get even more health benefits from regular exercise than men.

The study found that “women who exercised regularly were 24 percent less likely to die from any cause during the study period and also had a 36 percent lower risk of fatal heart attack, stroke, or other cardiovascular event compared to women who did not exercise regularly.” 

So, lace up those shoes and get out there! From walking, hiking, to biking, strength training, to pickleball and hot yoga, it all counts and it’s all beneficial for you.

Get Adequate, Good Quality Sleep

No one comprehends how terrible sleep deprivation can be until they try to function well while experiencing it. Good-quality and adequate sleep is essential to people’s health and overall well-being.

Women are far more likely to experience lack of sleep and severe insomnia due to hormonal fluctuations, pregnancy, child-rearing and menopausal symptoms. Chronic lack of sleep can have severe consequences for one’s physical and mental health.

A good plan, changes to diet or daily habits, adequate stress management, and healthcare providers who can closely monitor you and provide the assistance you need are vital.

Practice Preventive Care

Women’s health is anything but simple, and pregnancy and postpartum changes make it even more unique. That’s why it’s so important to stay on top of your gynecological, hormonal, and heart health. Be proactive, learn your family history, and take charge of your own well-being.

Women often put themselves at the bottom of their priority list as they navigate appointments for their children and partners. It is important that they prioritize annual checkups for themselves,  keep track of their own health needs and address any symptoms that require attention. Listen to your body and don’t hesitate to seek medical advice if you suspect something is off. Ask for a second opinion if your concerns are not addressed.

Protect Your Brain and Mental Health

As we age, it’s not just our physical health that we need to prioritize, but also our mental health and cognitive function. Don’t underestimate the benefits of stress management along with continuing to remain active and engaged in mentally stimulating activities. “Use it or lose it” applies to both your physical and cognitive capabilities.

Have a strong network and support system around you, continue to have hobbies, read, play games, solve puzzles, and challenge yourself by learning new things. All of this will protect your brain and your mental health throughout your life and may even decrease the chances of dementia and Alzheimer’s disease.

Health Needs Change Throughout Your Life

It’s important to remember that your health needs change from decade to decade. Your healthcare needs won’t be the same in your 20s as they will be later on in your life. 

Each decade brings along its own specific concerns and challenges, but in stage, you’re laying the groundwork for a healthier version of you in the future. 

While much in life is unpredictable, our long-term health is largely shaped by the choices we make. Even small, consistent changes in your daily routine can lead to lasting benefits for your physical and mental well-being.

VM Med Clinic’s women-specific healthcare

VM Med Clinic offers patients timely, efficient, and dignified access to a broad range of advanced healthcare services specifically geared towards women.

The clinic’s Gynecology Center specializes in women’s health, focusing on the female reproductive system and monitoring a woman’s sexual and reproductive health throughout her life. From the onset of their very first period, throughout their sexual life, any fertility issues they may encounter, their annual preventative healthcare screenings, their pregnancies and any issues related to birth or the post-birth period, as well as perimenopause and menopause in their later years.

As the largest private Breast Center in Canada, VM Med is dedicated to addressing every aspect of our patients’ breast health needs. The clinic’s services include breast imaging, breast biopsy, breast surgery, breast cancer staging, breast oncology, and breast cancer genetic testing.

We offer a welcoming environment, specialized counselling, and treatments on a wide range of women’s health issues. The clinic’s team of medical experts takes care of every aspect of a patient’s health needs, creating a personalized course of treatment.

For more information, you can read our extensive archive of VM-Med blogs, including PCOS & More: Understanding Hormonal Imbalances in Women or How Menopause Affects Mental Health: Anxiety, Mood Swings, and More.

Still have questions? Book a consultation with our experts. We support every aspect of our patients’ health throughout their lives.