Women’s health can be complex. Between periods, pregnancy, and menopause, a woman’s body goes through many changes — and science has only recently caught up in understanding those differences.
For decades, women were often left out of medical research, leaving gaps in how we care for women’s health today.
Now, doctors specializing in women’s health share the habits they follow and advise all women to adopt for a healthier life. Here are nine things these experts would never skip or ignore:
1. Never underestimate daily movement
Staying active is key. Dr. Priya Freaney, a women’s heart health specialist, stresses the importance of moving throughout the day, even if it’s just stretching or taking the stairs. For busy moms especially, finding creative ways to get moving — like stroller walks or errands on foot — helps keep the heart healthy. Sedentary lifestyles increase the risk of heart disease, the leading cause of death among women.
2. Don’t skimp on good nutrition
Healthy eating is foundational. Experts recommend fresh fruits, vegetables, and lean proteins, while limiting processed foods and heavy meats. Dr. Clara Paik follows an 80-20 rule: eat well most of the time, but enjoy treats occasionally. Cooking at home and avoiding high-cholesterol sweets supports long-term health.
3. Keep track of your vital health numbers
Knowing your blood pressure, cholesterol, blood sugar, and weight isn’t just for doctor visits — it’s prevention. Early detection helps prevent serious problems like diabetes and heart disease. Lifestyle changes and, if needed, medications can manage these risks effectively.
4. Take heart disease risk seriously
Many women don’t realize heart disease is the number one killer in the U.S. Dr. Freaney highlights that 80% of heart disease cases could be prevented. Risks like high blood pressure or diabetes start quietly, so early attention and lifestyle changes are essential.
5. Avoid scented or harsh genital products
Your body’s natural vaginal flora protects you from infections. Using scented washes, douches, or creams disrupts this balance and can cause irritation or infections. Simple water and gentle cleansing are all you need.
6. Never skip prenatal vitamins if pregnant or trying to conceive
Prenatal vitamins, especially folic acid, help prevent birth defects such as spinal cord abnormalities. Even before pregnancy, taking these vitamins supports a healthy start for your baby.
7. Understand pregnancy complications impact heart health
Conditions like preeclampsia or gestational diabetes raise your risk for heart disease later. Even if these problems resolve after pregnancy, they signal a need to watch your heart health carefully with your doctor’s help.
8. Don’t suffer quietly through menopause
Menopause affects every woman differently, but symptoms like hot flashes, mood swings, and sleep problems are common. It’s important to seek support rather than just endure. Healthy habits and, for some, hormone therapy can improve quality of life.
9. Recognize menopause’s effect on cardiovascular health
Menopause reduces estrogen, which shifts your heart health risks — blood pressure rises, “bad” cholesterol (LDL) increases, and “good” cholesterol (HDL) decreases. Muscle mass drops while fat increases, and sleep quality worsens, all raising heart disease risk. Strength training, cardio exercise, and good nutrition can help counteract these changes.
Women’s health is evolving as research improves. The best time to start caring for your body is now — no matter your age or stage. Moving more, eating well, knowing your numbers, and listening to your body are simple but powerful steps toward a long, healthy life.
