Women juggle many roles—taking care of family, managing work, and handling daily responsibilities. Their own health often gets ignored. The truth is, staying healthy is not a luxury, it’s a necessity. Whether you’re a teenager, a mother, or going through menopause, each stage of life comes with a set of different challenges. The good news is that small changes can make a big difference.
While we celebrate the privilege of being a woman, it’s also a good time to talk about something very important— their health! Her wellness is not just hers alone—it shapes the happiness of her family. This Women’s Day, let’s learn the simple but powerful ways every woman can stay strong, happy, and healthy!
Why is a Healthy Lifestyle Important for Women?
The female body goes through so many changes. From puberty to pregnancy, menopause, and beyond, the body undergoes hormonal shifts that can affect overall health. The right nutrition, staying active, managing stress, and getting enough rest can help prevent many diseases like diabetes, heart disease, osteoporosis, and mental health disorders.
A healthy woman creates a happy home, filling it with love and positivity. Now, let’s talk about how to maintain a healthy lifestyle at every stage of life.
Health Tips for Every Stage of a Woman’s Life
Teenage Years (13-19 years)
This is the time when girls go through puberty and experience many physical and emotional changes. It’s important to develop healthy habits early.
- Eat a balanced diet – Include right amount of carbs and proteins in your meals. Avoid junk food as much as possible. Eat more alkaline foods to regulate the hormone surges.
- Stay active – Play some sport, go for a walk, or dance. Exercise helps in managing weight, reducing stress and improving mood.
- Get enough sleep – Teenagers need at least 8-10 hours of sleep for proper growth and development in the body as well as getting mental clarity. Sleeping on time must be followed.
- Take care of mental health – School, exams, and social pressures can be overwhelming. Practice relaxation techniques like meditation and deep breathing is ideal. If not, find time to communicate and trust an older sister, friend or parent who can guide you well.
- Specific Yoga Asana –Butterfly Pose (Baddha Konasana) helps with menstrual health and flexibility. Stretching of all muscles is recommended as there is a big gap between the faster bone growth and growth of length of muscles which causes slouchy posture.
Young Adulthood (20-40 years)
This is when most women focus on their education, career, relationships, and even starting a family. Health should never take a backseat.
- Exercise regularly – Aim for at least 30 minutes of physical activity five times a week.
- Maintain a nutritious diet – Avoid processed foods and excessive sugar. This is the time when caffeine becomes your best friend and it should be kept optimal. Include whole grains, lean proteins, and healthy fats in your diet.
- Get regular check-ups – Annual health check-ups and screenings for issues like breast health, iron levels, and thyroid function are important. Check with your doctor for any vaccines like HPV which you might need.
- Manage stress – Work and family responsibilities can be stressful. Take time for hobbies, meditation, and quality sleep.
- Try Malasana (Garland Pose) – This yoga pose helps improve fertility and sexual health by increasing blood flow to reproductive organs and opening up the hips. Recommended every day in the morning for 1 to 3 minutes.
During Pregnancy
Pregnancy is a beautiful but challenging phase. A mother’s health directly affects the baby’s development.
- Take nutrient supplements – Include folic acid, iron, calcium after consulting your nutritionist.
- Exercise safely – Walking daily and prenatal physiotherapy (ANC) classes can help with correct posture, mood and stamina. It helps prepare for what’s coming during the delivery and after.
- Stay hydrated – Drink plenty of water to avoid dehydration and constipation.
- Get enough rest – Sleep is crucial for the health of both mother and baby.
- Practice Cat-Cow Pose (Marjaryasana-Bitilasana) – This helps with back pain, improves circulation, and supports a healthy pregnancy.
- Seek medical guidance – Regular doctor visits and prenatal care are essential.
- Post Pregnancy– Very important to get back into pre pregnancy fitness level. Take guidance of a physiotherapist instead of immediately going to the gym.
Menopause (40-60 years)
Menopause is natural, and with the right care, you can feel great. It is known to all of us that the hormonal changes can cause hot flushes, fatigue, mood swings, and mainly osteoporosis that is bone loss.
- Eat calcium and vitamin D-rich foods – Dairy, green leafy vegetables, and nuts help maintain strong bones.
- Exercise to stay fit – Weight-bearing exercises like walking and light strength training help prevent osteoporosis like squats, lunges etc. Consult your physio first!
- Manage stress – Vinyasa Yoga, meditation, and breathing exercises can help with mood swings a lot.
- Socialising with the right minded people – This helps you engage with people having similar goals as yours which can be motivational. Usually empty nesting can add more depression which is usually mislabelled.
- Stay hydrated – Drinking enough water helps with dry skin and prevents fatigue. Try different detox drinks throughout the day. It will help in better skin too!
- Try Reclining Bound Angle Pose (Supta Baddha Konasana) – This pose helps relax the body, improves circulation, and eases menopausal discomfort.
- Consult a doctor – If menopause symptoms are severe, talk to a doctor about treatment options.
Senior Years (60+ years)
Aging is a beautiful journey, and staying healthy ensures you enjoy it fully.
Check out a detailed article here https://rehabstation.in/2024/10/08/aging-like-fine-wine/
- Stay active – I recommend walking and swimming to all seniors as it helps in so many ways! Try joining a club or a group for better consistency.
- Keep the brain active – Reading, solving puzzles, playing cards or chess and socializing helps keep the mind sharp.
- Eat well – Make changes in your diet to meet the current needs and add necessary supplements which will suffice.
- Stay socially engaged – Spend time with family, join a club, or do volunteer work to avoid loneliness.
- Practice Legs Up the Wall Pose (Viparita Karani) – This helps improve circulation, reduces swelling in the legs, and promotes relaxation.
Healthy women build strong and happy families!
A healthy lifestyle is not about strict dieting or heavy workouts—it’s about making small, meaningful changes every day. Whether you are a teenager, a new mom, or experiencing menopause, taking care of your body and mind should always be a priority.
This Women’s Day, let’s pledge to put our health first. When women are healthy, they are strong, confident, and unstoppable!
Happy International Women’s Day! Read about IWD here https://www.internationalwomensday.com/
Dr. Neha Gogate (PT)
Rehab Station
