Seven Impotant Health Habits Women Should Prioritize
By
Dr Arun Oommen
MBBS, MS (General surgery), Mch (Neurosurgery,
MRCS Ed (UK), MBA (Hospital administration).
D Litt(h), DSc(h), PhD(h), ENLS. DMS
Senior Consultant Neurosurgeon
VPS Lakeshore Hospital. Kochi
State Secretary. Neurological society of India-
Kerala Chapter
www.arunoommen.com
Based on modern medical understanding of women’s physiology, hormonal patterns, and long-term disease prevention there are certain health habits women should prioritise to lead a reasonably healthy life.
- Prioritize Regular Preventive Health Screenings
One of the most powerful health habits a woman can adopt is staying consistent with preventive check-ups. Many serious conditions—including Breast Cancer, Cervical Cancer, and Osteoporosis—develop silently in their early stages.
Routine screenings help detect these issues before symptoms even appear.
Key screenings include:
Pap smear (for cervical health)
Mammogram (for breast health)
Bone density scan (especially after menopause)
Blood pressure, cholesterol, and blood sugar checks.
For example, early detection of Cervical Cancer through Pap tests has drastically reduced mortality worldwide.
Habit Tip:
Schedule annual checkups and follow age-specific screening guidelines. Treat these appointments as non-negotiable.
- Maintain a Balanced, Nutrient-Dense Diet
Women have unique nutritional needs, especially due to menstruation, pregnancy, and menopause. A balanced diet supports hormonal stability, energy levels, and disease prevention.
Essential nutrients for women:
Iron (to prevent Iron Deficiency Anemia)
Calcium and Vitamin D (for bone strength and preventing Osteoporosis)
Protein (for muscle and metabolic health)
Healthy fats (for hormone production)
Include:
Leafy greens, fruits, whole grains
Lean proteins like fish, eggs, legumes
Nuts and seeds
Avoid excessive processed foods and sugar, which can increase the risk of Type 2 Diabetes and hormonal imbalances.
Habit Tip:
Follow the “rainbow plate” rule—eat a variety of colorful foods daily to cover micronutrient needs.
- Engage in Regular Physical Activity
Exercise is not just about weight control—it’s essential for overall health.
Regular physical activity Improves heart health, strengthens bones and muscles, reduces stress and anxiety and helps regulate hormones. It also significantly lowers the risk of cardiovascular disease, which is one of the leading causes of death among women globally.
Recommended routine:
150 minutes of moderate aerobic activity weekly
Strength training 2–3 times per week
Flexibility and balance exercises (like yoga)
Habit Tip:
Choose activities you enjoy—walking, dancing, swimming—so consistency becomes easier.
- Support Hormonal and Reproductive Health
Women’s health is deeply influenced by hormonal cycles—from menstruation to menopause.
Ignoring symptoms like irregular periods, severe cramps, or mood swings may lead to delayed diagnosis of conditions such as Polycystic Ovary Syndrome (PCOS) or thyroid imbalances.
Healthy practices include tracking menstrual cycles, managing stress (which affects hormones) or getting adequate sleep. Understanding your cycle can help you recognize early warning signs of problems.
Habit Tip:
Use a cycle-tracking app or journal to monitor patterns and changes over time.
- Prioritize Mental Health and Emotional Well-being
Mental health is just as important as physical health. Women are statistically more prone to conditions like Depression and Anxiety Disorder due to hormonal fluctuations, social pressures, and life roles.
Key habits for mental well-being include Practicing mindfulness or meditation, maintaining social connections, seeking therapy when needed and setting boundaries in personal and professional life
Ignoring mental health can lead to burnout, sleep disorders, and even physical illnesses.
Habit Tip:
Dedicate at least 10–15 minutes daily to mental relaxation (meditation, journaling, or quiet time).
- Ensure Quality Sleep and Rest
Sleep is often overlooked, but it is fundamental to health. Poor sleep can disrupt hormones, weaken immunity, and increase the risk of chronic diseases.
Lack of sleep is linked to Obesity, Type 2 Diabetes or Mood disorders.
Healthy sleep habits include aiming for 7–9 hours per night, maintain a consistent sleep schedule, limit screen exposure before bedtime and create a calm sleep environment.
Sleep also plays a crucial role in reproductive and hormonal balance.
Habit Tip:
Establish a bedtime routine—dim lights, avoid screens, and relax your mind before sleep.
- Stay Hydrated and Avoid Harmful Substances
Hydration supports digestion, skin health, metabolism, and detoxification.
Women should aim for around 2–3 liters of water daily (varies by climate and activity). At the same time, avoiding harmful substances is critical.
Limit or avoid:
Smoking (linked to Lung Cancer and heart disease)
Excess alcohol (affects liver, hormones, and increases cancer risk)
Overuse of processed foods and sugary drinks
Hydration also helps reduce fatigue and improves concentration.
Habit Tip:
Carry a water bottle and track daily intake to stay consistent.
Conclusion
Women’s health is interconnected—physical, hormonal, and emotional systems all influence each other. Small, consistent habits practiced daily can prevent major diseases and improve quality of life over time. Instead of trying to change everything at once, focus on building one habit at a time. Over months and years, these habits compound into stronger immunity, better energy, and a healthier, more resilient life.
Pic Courtesy: pegasus/ images are subject to copyright
