How you can optimise your health as a woman in the 21st century

Disclaimer: The information in this article is general in nature and provided for educational purposes only. It is not intended as medical advice and should not be relied upon as a substitute for professional care. Every individual’s circumstances are different — always consult a qualified health professional before making changes to your diet, exercise, medication, or lifestyle. If you have existing health concerns or conditions, seek personalised advice from your doctor or another licensed practitioner.

Did you know: despite living longer than men, women spend 25% more of their lives in poor health? This statistic reflects a critical and often overlooked reality: the women’s health gap.

Unfortunately for us, there’s always been a huge gender disparity in medical research, investment, diagnosis and treatment. We’ve been treated as “small men” or simply excluded from clinical research due to an assumption that we are “more variable”

… because, ironically, of our hormones and physiological differences.

As a result, women are often disproportionately burdened with issues like delayed diagnosis, overprescription of medication, and a failure to properly investigate symptoms or receive appropriate treatment.

With that in mind, let’s take a moment to focus on how we can take matters into our own hands. While systemic changes are necessary, there are things we can do individually to prioritise our wellbeing because…

Good health is what can help unlock our economic power, independence and full potential.

Health checkups

No matter your age, regular health check-ups are crucial as they can help identify risks or early signs of a health issue (and by catching it early you are in a better position to treat and manage it).

When we think of women-specific health checks, the first to come to mind may be the pap smear/cervical screening or a breast check/ mammogram. They are important but there are also some other underrecognised health checks that women must consider.

Did you know cardiovascular disease is a leading cause of death for Australian women with 1 death almost every hour, every day? 

It’s important that you are getting regular blood tests and a heart health check, especially if you are at greater risk. For example, if you’ve experienced endometriosis or a pregnancy condition (e.g. preeclampsia, gestational diabetes) there is a higher risk of cardiovascular disease later in life.

Another is a bone health check. Osteoporiasis (i.e. a disease of the bones that cause them to become weak and break easily) is significantly more common in females than males.

As such, bone density scanning should be on the books especially if you are at higher risk due to age, lifestyle, medications or certain health conditions such as early menopause, endocrine disorders and eating disorders.

GETTING THE BASICS DOWN PAT!

1. NUTRITION

Eating well is a whole other story & I’d love to dive deeper in another article. But to put it simply, listen to your body, feed your gut, read your labels and focus on diversity!

2. EXERCISE

As mentioned earlier, women are more likely to develop osteoporosis so it’s important to build and maintain muscle and bone strength.

According to Healthy Bones Australia, both resistance training (e.g. training with weights that progress in intensity over time), and weight-bearing impact loading exercise done on your feet (e.g. skipping, dancing, tennis, stair walking) specifically support bone health.

source: pexels

There’s a common misconception that you’ll get “too muscular” or “bulky” from strength training – but fear not (if that concerns you)!

Compared to men, our hormones and physiology simply don’t let us “bulk up” nearly as easily.

Instead, you might find that strength training leads to a leaner, toned physique due to the boost it gives to your metabolism.

Alongside muscle and bone-strengthening activities, you should also commit to aerobic exercise ideally 30 minutes a day and at least 5 times a week. This can be as simple as a brisk walk, skipping rope or going for a swim – find something that gets your heart rate going and that you enjoy!

source: pexels

As for maintaining good musculoskeletal health (which enables you to stay mobile, stable on your feet, and free from joint pain, cramping and other muscular issues), incorporate flexibility/mobility workouts like yoga, Pilates, tai chi or even basic stretches daily.

3. SLEEP

Women are 40% more likely to have difficulty falling or staying asleep on a regular basis.

This can be due to things like hormonal changes, menstruation, pregnancy, menopause and mental health issues – touching on this last point: women are twice as likely to be diagnosed with depression as men, with depression being strongly associated with insomnia.

Good quality sleep can positively impact your weight, emotional wellbeing, blood pressure, diabetes risk, mental and physical performance, and more.

What’s more, Dr Maiken Nedergaard, professor of neurology, and colleagues at the University of Rochester recently discovered something called the “glymphatic system” where the brain clears away certain toxins linked to Alzheimer’s and other neurological disorders while we sleep.

source: pexels

Sleep isn’t just about giving your brain a “rest” from the day. It repairs and detoxes all while priming your brain for effective learning, remembering and creating!

To get better sleep, below are some simple evidence-backed tips:

• Avoid consuming alcohol and having too much caffeine (and no caffeine after 3pm!)

• Get natural light exposure during the day (especially first thing in the morning) and have a regular sleep and wake time.

• Optimise your sleep environment by minimising external noise and light, keeping it at a comfortable temperature and investing in a good mattress and pillow.

And please try not to skip straight to prescription drugs (if you can). Nedergaard’s research found that the commonly prescribed sleep aid zolpidem can suppress the glympathic system, potentially leading to detrimental effects on the brain.

So, there we have it.

A brief overview of what you can do to be healthier & live a more fruitful life as a woman in the 21st century.

Here’s to women’s health!