Health isn't just workouts and green smoothies. In honor of International Women's Day (IWD), we're sharing 5 key (but often overlooked) women's health topics — plus 15 easy, actionable tips.
Making progress on your health can feel like a never-ending uphill climb. And when life gets busy, trying to stay healthy can feel impossible.
But here's the good news: Your health isn't all-or-nothing. You have plenty of options for science-backed approaches to support your physical, mental, and financial well-being that don't require 24/7 commitment. Small, sustainable shifts made consistently can add up in big ways, helping you feel stronger, calmer, and more in control at every stage of life.
In honor of International Women's Week (starting March 8th) — here are 5 underrated areas of women’s health and 15 practical, easy-to-implement health tips for women to help you feel your best.
1. Make sure you’re not skimping on fats
When it comes to eating healthy, fat gets a bad rap. But here's the reality: It's essential for women's hormone health, brain function, skin elasticity, and metabolism.
While social media and Western beauty standards often push ultra-lean body ideals, experts suggest the ideal fat range for women's long-term health is 21-35%. 1 (So those few extra pounds you might be stressing could actually be your body at its healthiest!)
The truth: Fat isn't just about appearance. It's a key player in hormone regulation, brain function, energy levels, and skin health. While trans fats (found in processed foods) can be harmful, healthy fats (like those in nuts, seeds, fish, and olive oil) help fight inflammation, boost mood, and stabilize blood sugar.
3 Ways to fit more healthy fats in your daily diet:
✅ Try to allocate 20-35% of daily calories to healthy fats 2
That's about 44-77g per day for a physically active woman consuming 2,000 calories daily. Not a numbers person? Just focus on adding one healthy fat source per meal.
✅ Top sources of healthy fats
- Avocados
- Nuts (almonds, walnuts)
- Seeds (chia, flax)
- Fatty fish (salmon, sardines)
- Extra virgin olive oil
- Full-fat yogurt
✅ Gently reframe your mindset around fat
If you've spent years avoiding fat, know this: Fat is fuel, not failure. It helps your hormones function, keeps your skin glowing, and supports long-term health — making it an essential for every healthy woman. Instead of seeing fat as something to fear, try focusing on how it helps your body thrive. If this feels uncomfortable, start small — one meal at a time.
2. Nip stress in the bud (before it wrecks your health)
We tend to think of stress as an inevitable part of life, but chronic stress is a health-wrecking ball. It can affect nearly every system in your body—your immune system, digestion, reproductive health, mental clarity, daily energy and performance, and more.
Since we can't eliminate stress, your best bet is to neutralize it before it burns you out.
3 Practical stress-busting strategies:
✅ Find your personal "off switch"
Not all stress relievers work for everyone. Explore different options to see what truly relaxes you and build a list for easy reference:
- Gentle movement (walking, stretching, yoga)
- Deep breathing (box breathing, 4-7-8 breathing)
- Creative outlets (painting, writing, playing music)
- Mindful distractions (puzzles, baking, reading)
- Laughter (watch a comedy, call a funny friend)
✅ Use the "5-Minute Rule" for mini de-stressors
Tiny breaks throughout the day can keep stress from piling up. Try:
- 5 deep belly breaths before switching tasks
- A quick stretch between meetings
- Stepping outside for fresh air
- Playing one song you love
- A 5-minute mindfulness app session
✅ Prioritize intentional "me-time" daily
Life can have us running from dawn till dusk, leaving little time to reset. Even 10-15 minutes of personal time each day can create a sense of calm and control. When stress is chronic, it can cause blood pressure to rise, boosting the risk of heart disease alongside it.
Putting even a little time aside for yourself every day can help you proactively maintain both your mental and physical health. Put it on your calendar like a non-negotiable meeting—because your health care is non-negotiable.
3. Increase your daily step count
Strength training and aerobic exercise are great for overall health, but walking is one of the most underrated tools for longevity and well-being. Research has linked walking with increased daily creativity, improved self-esteem, better short-term memory and focus, reduced stress, improved symptoms of anxiety and depression, and more.
Perhaps most incredible → Research shows that people who walk 7,500+ steps a day have lower mortality rates and better mental health than those who only walk 4,000 steps a day. 3
How to fit in more steps (even on busy days):
✅ Do the math
Walking for 1 hour = ~7,500 steps, give or take a bit, depending on your pace. But you don't have to do it all at once. Break up your step goal into:
- 1 × 60 min walk
- 2 × 30 min walks
- 4 × 15 min walks
- 6 × 10 min walks
- 12 × 5 min walks
✅ Sneaky ways to add more steps
- Walk during phone calls
- Park farther from stores/work
- Take the stairs instead of the elevator
- Walk while watching TV (pacing or treadmill)
- Schedule walking meetings instead of sitting
✅ Make walking social
- Plan weekend hikes
- Catch up with friends on a walk
- Make 15-minute family strolls after dinner your new nightly routine
4. Prioritize time outside in nature
Nature isn't just "nice to have "—it's a powerful health tool. Studies link outdoor time with better immune function, faster healing, improved focus, and reduced symptoms of anxiety and depression. Even just viewing greenery from your window has been found to promote health! 4
3 Ways to get outdoors (regardless of weather):
✅ Link the outdoors to another habit
Try drinking your morning coffee outside, reading a book on the porch, or taking calls while walking.
✅ All-weather hacks
- If it's cold, layer up and take a brisk walk.
- If it's hot, go out early or late.
- If you can't go outside, sit near a window with natural light.
✅ Outdoor activities that don't feel like "exercise"
- Bring a book and read under a tree
- Plan a wine & cheese picnic with a friend
- Bring your laptop and work in a park
- Meditate, stretch, or enjoy the sounds of nature
(Bonus Tip: Don't forget SPF! Look for sunscreens with ceramides and hyaluronic acid to hydrate your skin while protecting it.)
5. Financial health (because money stress = health stress)
We often separate "financial wellness" from health, but let's be real — money stress is a big driver of chronic anxiety. Feeling financially secure can have a very real impact on healthy lifestyle habits, quality sleep, blood pressure, and even whether you live longer!
3 Small financial habits that make a big difference:
✅ Use the "Leftover Transfer" hack
When checking your bank account, round down and transfer the spare change into savings. Example: If your balance is $243.78, move the $3.78 into savings. These micro-transfers can add up to big savings fast.
✅ Treat savings like a subscription
We pay for Netflix without thinking—why not do the same for your future? Set up an auto-transfer from your checking to savings — even if it's just $10/week.
✅ Use the "Wait 24 Hours" rule for impulse buys
If something isn't essential, sleep on it. Most impulse buys feel unnecessary the next day.
__
Taking care of your health isn't about doing everything perfectly—it's about small, consistent healthy habits that add up over time.
Some days, that could look like focusing on hitting your movement goals or eating nutritious foods that make you feel great. Other days, it could mean stepping outside for five minutes or taking a deep breath before a stressful meeting.
Start small, be kind to yourself, and build from there. Wellness isn't about extremes; it's about finding what works for you and making it a sustainable part of your life. 💛
References:
- Lindberg, S. (2019, August 16). What Is My Ideal Body Fat Percentage? Healthline; Healthline Media. https://www.healthline.com/health/exercise-fitness/ideal-body-fat-percentage
- Vo, J. (2019, January 4). Nutrition & Health Info Sheets for Health Professionals - Fat. UC Davis Nutrition Department. https://nutrition.ucdavis.edu/outreach/nutr-health-info-sheets/pro-fat
- Lee, I.-M., Shiroma, E. J., Kamada, M., Bassett, D. R., Matthews, C. E., & Buring, J. E. (2019). Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Internal Medicine, 179(8), 1105–1112. https://doi.org/10.1001/jamainternmed.2019.0899
- Stevens, A. P. (2023, September 28). Spending time in green spaces can provide big health benefits. Science News Explores. https://www.snexplores.org/article/spending-time-green-spaces-nature-health-benefits
