Top 10 Health Tips for Women

Living a healthy life as a woman means taking charge of your wellbeing at every age. From routine screenings to daily habits, these top 10 health tips will help you stay on top of your health. In Australia, women have access to excellent health programs – understanding and using them can empower you to feel your best. Below, we break down essential wellness areas and how you can confidently care for your body and mind.

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1. Keep Up with Preventive Screenings

One of the most empowering things you can do is stay on schedule with preventive health screenings. Regular checks can catch problems early, when they’re easier to treat. In Australia, this includes cervical screening tests (Pap smears) and mammograms. The National Cervical Screening Program invites women aged 25 to 74 to have a Cervical Screening Test (the modern Pap test) every 5 years​. This quick swab checks for HPV (the virus that causes most cervical cancers) and has replaced the old Pap smear – it’s more effective and you only need it twice a decade instead of every two years. Staying up to date with this test is critical, as it can detect cell changes long before they turn into cancer. It might not be the most fun appointment, but it’s a few minutes that could save your life.

Breast cancer screening is equally important. Breast cancer is the most common cancer in Australian women (aside from skin cancer), so don’t neglect those mammograms. Women aged 50–74 are eligible for a free mammogram every two years through BreastScreen Australia​. In fact, the program will send you an invitation or reminder when you’re due. Women in their 40s can also opt in for mammograms, even though routine invitations start at 50. Mark it on your calendar and make it a priority – early detection greatly improves survival​. If you notice any breast changes in the meantime (like a new lump or persistent pain), see your GP without delay.

Preventive screening isn’t just about Pap smears and mammograms. It also includes things like bowel cancer screening, especially as you get older. Bowel cancer is a major killer for both women and men, but it can often be caught early with a simple at-home test. In fact, Australians aged 50–74 receive a free bowel cancer test kit in the mail every two years​ – don’t toss it in a drawer! It may seem unpleasant to deal with, but completing that fecal occult blood test could detect signs of bowel cancer before symptoms appear. If you’re 45-49, you won’t get the automatic kits yet, but you can request one. This is your health, so take advantage of these programs. Regular skin checks (especially under our harsh Aussie sun) and routine eye and dental checks are also part of good preventive care. Bottom line: Schedule those screening tests on time. It’s an act of self-care that lets you catch potential issues early and stay healthy for the long run.

2. Prioritise Bone Health

Building strong bones is something every woman should focus on – not just when you’re older. Women are at higher risk of osteoporosis (weak, fragile bones) as they age, especially after menopause when estrogen levels drop. In fact, as many as 1 in 2 women over 60 will experience an osteoporotic fracture in their lifetime​. That’s a flip of a coin – which shows how common weak bones can be if we don’t take care of them. The good news is, there are proactive steps you can take at every age to keep your bones strong and healthy.

Start with calcium and vitamin D, the dynamic duo of bone health. Calcium is the key mineral that bones are made of – if you don’t get enough, your body may start borrowing it from your bones. Australian health guidelines recommend around 1,000 mg of calcium a day for adult women, and 1,300 mg a day if you’re over 50 and post-menopausal​. You can get calcium from dairy foods (milk, yoghurt, cheese) as well as calcium-rich plant foods like leafy greens, tofu, nuts, and fortified products. Vitamin D helps your body actually absorb that calcium. We make most of our vitamin D from sunlight on our skin, so a little safe sun exposure (just a few minutes a day in the off-peak sun times) helps – but don’t overdo it. It’s a balancing act between getting vitamin D and protecting your skin from UV. If you’re mostly indoors or have low vitamin D, talk to your doctor; they might recommend supplements.

Weight-bearing exercise is another bone hero. Bones stay strong when you use them. Activities that make you carry your body weight (like brisk walking, jogging, dancing, tennis or hiking) signal your bones to build up. Strength training (using weights or resistance bands, or even body-weight exercises like squats and push-ups) is fantastic for bone density too. Aim to include some form of strength or resistance exercise a couple of times a week. Even activities like yoga or Pilates can improve balance and flexibility, which helps prevent falls in the first place. Doctors often say “move it or lose it” – this applies to bone density, so keep moving!

Lifestyle choices matter for your bones as well. Don’t smoke and limit alcohol, since both can accelerate bone loss​. Smoking in particular is bad news for bone health (among many other health issues) – it reduces blood supply to bones and slows production of bone-forming cells. Heavy drinking can also weaken bones and increase fracture risk. By avoiding these habits, you’re doing your bones a big favor. Also, if you have risk factors or a family history of osteoporosis, discuss with your GP whether you might need a bone density scan as you get older. Being proactive means you can take steps early, like medications or supplements if needed, to prevent fractures. The bottom line: To prioritise bone health, feed your bones calcium and vitamin D, get active with weight-bearing exercises, and avoid bone-harming habits​. These habits will pay off in stronger bones that carry you comfortably through life.

3. Look After Your Heart Health

It may surprise some, but heart disease is the number one killer of women. We often associate heart attacks with men, but cardiovascular disease doesn’t discriminate – and women need to be just as vigilant. In Australia, approximately 20 women die each day from coronary heart disease, which is almost three times as many as those who die from breast cancer​. Yet many women still think “heart problems won’t happen to me.” It’s time to change that mindset. Taking care of your heart is one of the most loving things you can do for yourself and your family.

Start by knowing your risk factors. Some you can’t change – like your age (risk increases as we get older) or family history. But many risk factors are modifiable, meaning you have the power to improve them​. These include high blood pressure, high cholesterol, diabetes, smoking, being overweight, and physical inactivity. So what can you do? Begin with a general heart health check from your GP. This usually involves checking your blood pressure, a simple blood test for cholesterol and blood sugar, and discussing your family history. High blood pressure (hypertension) is often called a “silent killer” because it usually has no symptoms but quietly damages blood vessels. If your blood pressure or cholesterol are high, your doctor can guide you on management – which may include lifestyle changes or medication.

Eat heart-smart. A diet that is low in saturated fat and high in fiber, fruits, vegetables, and whole grains helps keep your arteries clear​. Include sources of healthy fats like fish, nuts, and olive oil – these can actually help raise good cholesterol (HDL) and protect your heart. Watch the salt too: too much sodium can raise blood pressure. The Heart Foundation suggests aiming for <6g of salt (about a teaspoon) a day, which means cutting back on processed and packaged foods which are often salt-laden. Making these changes not only protects your heart but benefits your overall health and waistline.

Stay active and smoke-free. Exercise isn’t just about fitting into your jeans – it’s one of the best things you can do for your heart. Aerobic activities like walking, cycling, or swimming strengthen your heart muscle and improve circulation. Aim for at least 30 minutes of moderate exercise on most days. If you’re new to exercise, start small (even 10-minute brisk walks) and build up – everything counts. And if you smoke, seek help to quit. Smoking is a major risk factor for heart disease and stroke; quitting at any age will significantly improve your heart health and reduce risk. It’s not easy, but there are programs, medications and support groups that can double your chances of success. Within a year of quitting, your heart disease risk drops dramatically.

Be aware of how heart attack symptoms can present in women. While the classic crushing chest pain is common, women can have more subtle signs like shortness of breath, nausea, jaw or back pain, dizziness, or just feeling “off.” Never ignore these symptoms or worry about bothering others – call 000 if you think you might be having a heart attack. Quick action saves lives. Unfortunately, women are sometimes less likely to seek help quickly, perhaps out of not wanting to cause a fuss​. Remind yourself: your life is important. Don’t delay if something feels wrong. And if you have any concerns, see your doctor; they can perform tests to put your mind at ease or catch an issue early. By looking after your heart through a healthy lifestyle and regular check-ups, you’re doing a lot to ensure you’ll be around for the people and activities you love.

4. Nurture Your Mental Wellbeing

Mental health is just as important as physical health, though it’s sometimes overlooked. Women can face unique mental health challenges, from the stress of juggling roles to hormonal fluctuations that affect mood. In fact, almost 45% of women will experience a mental health condition at some point in their lives​ – nearly half. Conditions like anxiety and depression are common, and nothing to be ashamed of. By paying attention to your mental wellbeing and seeking support when needed, you can improve every aspect of your life.

First, recognize that mental health can fluctuate through life’s stages. Young women might face pressures from study, career starts, or body image issues. In the reproductive years, pregnancy and postpartum bring not only joy but also significant hormonal shifts and life adjustments – it’s common for new mums to experience the “baby blues” or more serious postnatal depression (about 1 in 6 women experience depression in the year after giving birth​). Later, perimenopause and menopause can also affect mood and anxiety levels due to hormonal changes and life transitions (empty nest, caring for aging parents, retirement planning, etc.). Knowing that these challenges are common and often temporary can help you not feel alone or “weak” for experiencing them.

Don’t hesitate to reach out for support. Talking to friends or family you trust about how you feel can provide relief and understanding. Sometimes just voicing your worries lifts a weight. Professional help is also incredibly valuable – psychologists and counselors are trained to listen and teach you coping strategies. In Australia, we’re fortunate to have resources like Beyond Blue and Lifeline. Beyond Blue offers free counselling via phone or chat and has a lot of resources for managing anxiety and depression. They note that women often feel pressure to “do it all” and be strong, which can lead to feeling overwhelmed​. Remember, asking for help is a sign of strength, not weakness. If you had a broken arm, you’d see a doctor; if you’re feeling persistently down, anxious, or not yourself, seeing a mental health professional is just as important. Medicare even provides rebates for psychology sessions (through a Mental Health Care Plan from your GP), making it more affordable to get therapy.

In your daily life, practice self-care for your mind. This can be as simple as carving out 15-30 minutes a day that are just for you – to read a book, take a bath, go for a walk, meditate, journal, do yoga, or any activity that helps you unwind. Physical exercise, besides its bodily benefits, is also a proven mood booster; it releases endorphins which are natural stress-fighters. Getting enough sleep (more on that later) and maintaining a balanced diet can also improve your mental resilience – ever notice how being over-tired or hungry makes everything feel harder? Mindfulness or relaxation techniques can help manage stress in the moment. Even deep breathing exercises can calm the body’s “fight or flight” response during times of anxiety. For some, joining community groups, clubs, or even casual meetups can combat feelings of isolation – humans are social creatures, and connection is important for mental health.

Lastly, know that you’re not alone in how you feel. Millions of women have faced mental health struggles and come through the other side. With the right support and strategies, conditions like depression and anxiety are treatable. Prioritising mental health is not indulgent – it’s necessary. When you care for your mind, you’re better able to handle life’s challenges and be present for the good times. So, check in with yourself regularly, just like you might check your blood pressure. If you’re feeling persistently sad, anxious, or overwhelmed, reach out – talk to a GP or call an organisation like Beyond Blue. There is help available, and you deserve to feel mentally well and supported. Empower yourself by taking your mental wellbeing seriously, and don’t hesitate to seek help – you are worth it.

5. Stay Informed About Reproductive Health

From puberty through menopause, a woman’s reproductive health journey is complex and ever-changing. Empowerment comes from understanding your body and knowing what’s normal for you – and speaking up when something isn’t. Reproductive health covers everything from menstrual cycles and contraception to conditions like PCOS and endometriosis, fertility, pregnancy, and menopause. Being informed means you can make the best decisions for your health and get timely care when needed.

Let’s talk about a couple of common conditions: Polycystic Ovary Syndrome (PCOS) and endometriosis. PCOS is a hormonal disorder that can affect up to 10% of women​, often starting in the teens or early 20s. Symptoms can include irregular periods (or no periods), acne, extra facial or body hair, ovarian cysts, and sometimes weight gain or fertility issues. If your periods have never been regular or you have other PCOS symptoms, don’t just shrug it off – see a doctor. Early diagnosis of PCOS is helpful because management (through lifestyle changes like diet and exercise, and sometimes medication) can reduce long-term risks like diabetes and help with symptoms like acne or cycle irregularity. PCOS can be well managed with the right support, and many women with PCOS go on to have healthy pregnancies if they desire, so it’s not a sentence – it’s just something to be aware of.

Endometriosis, on the other hand, occurs when tissue similar to the lining of the uterus grows outside the uterus, causing pain and other issues. It’s estimated to affect at least 1 in 9 Australian women​ (about 11%) and often goes undiagnosed for years. Severe period pain that isn’t relieved by normal painkillers, pain during or after sex, very heavy periods, or chronic pelvic/back pain can all be signs of endo. Cramps that truly knock you out or make you miss work/school are not just “part of being a woman” – they could indicate something like endometriosis. If this sounds like your experience, talk to a GP or gynecologist. While there’s no simple cure for endo, there are treatments (medications, hormonal treatments, and surgeries) that can greatly improve your quality of life. One positive recent development: awareness is growing, and the Australian government has been investing in better endometriosis care (like specialised clinics and Medicare changes), because too many women have suffered in silence​. So don’t be afraid to assert that pain – any pain that disrupts your life – needs proper evaluation.

Beyond these conditions, reproductive health includes knowing your normal. Track your menstrual cycle, either in a diary or with a phone app – it helps you notice any changes. Maybe your periods suddenly become much heavier or irregular, or you develop bleeding between periods or after menopause – those are signals to see a doctor. Fibroids (non-cancerous uterine growths), ovarian cysts, or thyroid issues can cause cycle changes too, and they’re often treatable. If you’re sexually active, regular STI screenings are a good idea (at least with each new partner or yearly) – many STIs have no symptoms but can affect fertility if untreated, so better to catch and treat them early.

For those considering children, take charge of preconception health. Things like taking folic acid supplements before and during early pregnancy can prevent birth defects, so it’s worth planning ahead. And if you’re not planning kids, make sure you’ve got a reliable contraception method that you’re happy with – whether that’s the Pill, an IUD, implants, condoms, etc. Your GP or family planning clinic can help you navigate the options. As you approach your 40s and 50s, perimenopause will eventually lead into menopause (when periods stop, typically around age 51 on average). Knowing what to expect – like possible hot flushes, mood swings, sleep disturbances – can help you manage symptoms. There are treatments and lifestyle tweaks that can ease this transition (e.g., hormone replacement therapy, if appropriate, or natural strategies for cooling hot flushes).

Importantly, never hesitate to advocate for yourself in the healthcare system. If you feel something is wrong – say, your period pain is unbearable or you’re not getting answers about fertility concerns – persist in seeking help. You might need to see a specialist (like an endocrinologist for PCOS or a gynecologist for endo/fibroids). It’s OK to get a second opinion. Your reproductive health is central to your overall wellbeing and quality of life. By understanding it and speaking up, you can get the care you need. Knowledge is power, and in this case it’s the power to live more comfortably and healthily in your own body.

6. Stay Active with Regular Exercise

Exercise is a true wonder drug – and it’s free! Keeping physically active benefits almost every aspect of your health. It strengthens your heart, improves circulation, keeps your weight in check, builds bone and muscle, boosts your mood and energy, and even reduces risk of diseases like type 2 diabetes, some cancers, and dementia. For women, regular exercise can also ease PMS symptoms, reduce menstrual cramps, and help with menopausal symptoms and mood swings. The key is finding activities you enjoy so that moving your body is fun, not a chore.

Health authorities in Australia (and worldwide) suggest that adults get at least 2.5 to 5 hours of moderate-intensity exercise per week​. That’s equivalent to about 30 minutes on most days. Moderate intensity means you’re getting warm and a bit puffed but can still talk – think brisk walking, gentle cycling, water aerobics, or even vigorous housework/gardening. If you do more intense workouts (like running, aerobics classes, fast cycling), you can aim for 1.25 to 2.5 hours a week (since vigorous activities give the same benefit in half the time). It’s also recommended to include muscle-strengthening activities at least two days a week​. This could be weight training, Pilates, bodyweight exercises, or yoga – anything that works your major muscle groups. Strength training not only tones your body; it also boosts metabolism and is crucial for preventing the muscle loss that comes with aging. And as we discussed earlier, it supports bone health too.

If those numbers sound daunting, remember: you can break it up. You don’t need to do a 30-minute run every day if that’s not your style. Three 10-minute walks spread through the day still count towards your total. Dancing to a few songs, taking the stairs instead of the lift, playing a game of backyard cricket with the kids – it all adds up. On days when motivation is low, remind yourself that even 10 minutes is far better than nothing. Often, once you start, you’ll end up doing more. Find activities that make you happy: maybe you love nature – go hiking or try a local park run; maybe you prefer group activities – join a dance class or a women’s soccer team; if time is short, follow a quick workout video at home (there are plenty of 20-minute workouts available online for free). The variety is endless – the best exercise is the one you’ll actually do consistently.

Make movement a part of your lifestyle. Australian guidelines say to “be active on most, preferably all days”​. That might mean cycling or walking to work, scheduling regular gym classes, or doing stretches while watching TV. If you have a sedentary job, get up at least once an hour to stretch or walk around a bit – prolonged sitting isn’t great for our health (some say “sitting is the new smoking”). Use a standing desk if possible, or have walking meetings. Little hacks: park further from the shop entrance, or get off the bus one stop early to sneak in extra steps. And don’t forget flexibility and balance – consider adding some stretching or yoga a couple times a week, which can prevent injuries and improve posture.

Staying active should be a lifelong habit. Even if you’re pregnant, gentle exercise (with your doctor’s OK) is beneficial, and as you get older, continuing to exercise will keep you independent and strong. It’s never too late to start – studies show even people who begin exercising in their 60s or 70s gain significant health benefits. So, whether you’re 18 or 80, find an activity level that’s safe and suitable for you and stick with it. Your body and mind will thank you with more energy, better sleep, and a happier mood (thanks to those endorphins!). Exercise truly is medicine – prescribe yourself a healthy dose each week.

7. Eat a Balanced, Nutritious Diet

They say “you are what you eat,” and there’s a lot of truth to that. Nutrition is the foundation of good health. Eating well gives your body the fuel and building blocks it needs to function optimally – from maintaining energy and concentration throughout the day, to supporting healthy skin, hair, and organs. A balanced diet also helps maintain a healthy weight, which reduces your risk of many diseases like heart disease, diabetes, and even some cancers. Plus, the food we eat can impact our mood and mental clarity (who hasn’t felt cranky when running on sugary junk?). For women, good nutrition is extra important because of needs like supporting menstrual health, pregnancy, breastfeeding, and bone health post-menopause.

So, what does “eating well” actually mean? In Australia, the guidelines suggest enjoying a variety of foods from the five food groups each day​: vegetables (and legumes/beans), fruits, grains (preferably wholegrain), lean proteins (like meat, chicken, fish, eggs, tofu, nuts, legumes), and dairy or calcium-fortified alternatives (milk, cheese, yoghurt or non-dairy milks with added calcium). Eating a mix from each group helps ensure you get all the macronutrients (carbs, protein, fats) and micronutrients (vitamins, minerals) your body needs. For example, veggies and fruits provide vitamins, antioxidants, and fiber; whole grains give you energy and B vitamins; protein foods supply iron and amino acids for muscle; dairy gives calcium for bones. Aim to fill half your plate with vegetables or salad at main meals – this is a simple way to boost fiber and control portions of higher-calorie foods. And try to choose whole foods over processed foods most of the time. The closer a food is to how it’s found in nature, generally the better it is for you.

There are a few nutrients that deserve special mention for women:

• Iron: Women need more iron than men, due to losses during menstruation. Iron is crucial for carrying oxygen in your blood; low iron can leave you tired, pale, and breathless. Good sources include red meat (the richest source), chicken, fish, as well as plant sources like beans, lentils, spinach, and fortified cereals. If you’re vegetarian or have heavy periods, pay extra attention to iron. Combining plant iron sources with vitamin C (like adding capsicum or having an orange with your meal) helps absorption.
• Calcium and Vitamin D: Critical for bone health, as discussed in the bone health section. Ensure you get plenty of calcium-rich foods (dairy, fortified plant milks, tofu, leafy greens, almonds) and some safe sun or supplements for vitamin D if needed.
• Folate: This B-vitamin (found in leafy greens, legumes, and fortified breads/cereals) is important for all, but especially if you’re planning a pregnancy. Adequate folate reduces the risk of certain birth defects, so women of childbearing age are advised to get enough folate/folic acid (400 µg supplement if trying to conceive or pregnant, on top of diet).
• Omega-3 fats: Found in fatty fish (salmon, sardines), walnuts, chia and flaxseeds. These support brain health, heart health, and may even help with mood. They’re particularly beneficial during pregnancy for baby’s brain development, and some studies suggest they ease menstrual or joint pain due to their anti-inflammatory effects.

Of course, balance is the key word. You don’t have to eat perfectly – in fact, restriction can backfire. It’s absolutely fine to enjoy your favorite treats in moderation. Just try to make your everyday routine filled with wholesome foods. Limit added sugars, excessive salt, and unhealthy fats. That means cutting back on sugary drinks, lollies, cakes and biscuits – save them for special occasions rather than everyday. Choose water or unsweetened beverages most of the time (your hydration tip is coming up next!). Use herbs, spices, garlic, and lemon for flavor instead of relying on salt. And opt for healthy fats (olive oil, avocado) over saturated fats (like butter, cream, fatty meats). Practical tip: shop mostly around the perimeter of the supermarket – that’s where the fresh produce, meats, dairy, etc., usually are – and less in the aisles of processed snacks.

Cooking at home is one of the best ways to improve your diet because you control what goes in your food (and it often saves money!). You don’t need to be a master chef; simple meals like a stir-fry with chicken and veggies, a hearty vegetable soup, or a salad with a variety of toppings can be easy and quick. If you’re super busy, meal-prepping on weekends (cutting veggies, marinating meat, cooking a batch of brown rice or quinoa) can set you up for the week. And don’t forget to eat regularly – skipping meals often backfires by leading to extreme hunger and overeating later.

Lastly, listen to your body’s hunger and fullness signals. Eat when you’re hungry, stop when you’re comfortably satisfied. This mindful approach prevents overeating and helps you enjoy your food more. Healthy eating is not a diet; it’s a lifestyle. When you nourish yourself with good food, you’ll likely notice you feel more energetic, your digestion improves, and even things like your skin might glow a bit more. Plus, you’re investing in long-term health. It’s truly a form of self-respect to fuel your body with the nutrients it needs.

8. Stay Hydrated Every Day

If there’s one simple habit that can drastically improve how you feel, it’s drinking enough water. Our bodies are about 50-60% water, and even mild dehydration can cause fatigue, headaches, dizziness, poor concentration, and dry skin. Staying well-hydrated keeps your digestion smooth, supports kidney function (flushing out toxins), and even helps with weight management – we often confuse thirst for hunger, leading to unnecessary snacking. For women, proper hydration can also ease bloating and help maintain healthy urinary tract function (important for preventing UTIs). So, let’s talk H2O!

How much water is “enough”? While individual needs vary, a general guideline is around 8 cups (2 liters) of fluids per day for adult women​. That’s roughly 2.1 L in metric. You might need more if you’re exercising, on a hot summer day, or if you’re pregnant or breastfeeding (because those increase your fluid requirements). Fluids include more than just water – other drinks like tea, coffee, milk, etc., count, and even high-water foods (think cucumber, watermelon, soups) contribute a bit. But water is the best choice for the bulk of your intake because it hydrates without any extra calories, sugar, or additives. The Australian climate, especially in summer or in the dry outback, can really dehydrate you quickly, so always carry a water bottle when you’re out and about.

An easy way to gauge hydration is by checking the color of your urine: a pale straw color usually means you’re well hydrated; dark yellow means you should drink more. (Keep in mind some vitamins or foods can change urine color, but generally it’s a good indicator). If you find plain water boring, jazz it up! Try adding slices of lemon, lime, orange, or cucumber to a jug of water for a refreshing infused flavor. Herbal teas are another great way to increase fluid – peppermint, chamomile, rooibos, etc., add variety and can be enjoyed hot or iced. Just watch out for sugary drinks posing as “healthy” hydration. Limit soft drinks, energy drinks, and fruit juices, as these can be loaded with sugar. Even fruit juice, which sounds healthy, is high in natural sugars and lacks the fiber of whole fruit – it’s better to eat the fruit and drink water, rather than the other way around. Similarly, fancy coffee drinks or bubble teas can sneak a lot of sugar and calories into your day. It’s okay to have them occasionally, but they shouldn’t be your main source of fluids.

For those who love their coffee or tea: moderate amounts (e.g., 1-3 cups of coffee/tea a day) can be part of a healthy routine and do contribute to hydration. Just remember caffeine can have a mild diuretic effect (making you pee more), so balance caffeinated drinks with some extra water. And if you drink alcohol (a diuretic as well), be sure to drink water in between alcoholic beverages to stay hydrated and reduce next-day hangover risk.

Some tips to help you drink more water daily:

• Carry a reusable water bottle – having water on hand makes you more likely to sip. Choose a bottle you like (there are even ones with time markers to encourage you throughout the day).
• Make it a habit – for example, drink a glass first thing in the morning when you wake up, and one with each meal.
• Use reminders – if you’re forgetful, set an alarm or use a phone app that pings you to take a water break.
• Eat water-rich foods – include salads, fruits, and veggies. Not only do they hydrate, but they also provide vitamins and fiber.

Staying well-hydrated is such a quick win for your health. You might notice you have fewer headaches, can focus better at work, and have more energy for that evening gym class or playing with the kids. Your skin may also appear more plump and clear when you’re hydrated (though don’t abandon your moisturizer – hydration works from the inside and outside!). Particularly for busy women always on the go, dehydration can sneak up – you might attribute that afternoon slump to just work stress or hunger, but perhaps you simply haven’t had a glass of water since breakfast. So pour yourself some agua! Every cell in your body needs water to work right, and giving your body what it needs is a fundamental form of self-care.

9. Prioritise Quality Sleep

Sleep is not a luxury – it’s a necessity. In our busy lives, it’s tempting to cut back on sleep to get more done, but skimping on shut-eye can backfire for your health in many ways. Good sleep is linked to better mood, sharper brain function, a stronger immune system, and even a healthier weight. Conversely, chronic sleep deprivation can lead to increased risks of heart disease, diabetes, depression, and accidents due to impaired alertness. For women, sleep can sometimes be disrupted by things like menstrual cycle symptoms, pregnancy discomfort, or menopause-related insomnia, making it even more important to consciously prioritise rest when you can.

Most adults need about 7 to 9 hours of sleep per night for optimal functioning​. Some may feel okay on slightly less, some need a bit more – but consistently getting under 6 hours is likely to affect you. It’s not just quantity, but quality of sleep that matters. If you spend 8 hours in bed but toss and turn the whole night, you won’t feel refreshed. Quality sleep means cycling through the different stages (light, deep, REM) without frequent awakenings. To improve sleep quality, establish a relaxing bedtime routine. Our bodies and brains love routine; try to go to bed and wake up at around the same time each day, even on weekends. This helps regulate your internal clock. Before bed, wind down with calming activities – like reading a book, taking a warm bath, gentle stretching, or listening to soft music. Avoid bright screens if possible for an hour before bed (the blue light from phones, tablets, TVs can trick your brain into thinking it’s daytime). If you must use a device, consider turning on a blue light filter or night mode.

Create a sleep-friendly environment: a cool, dark, quiet room is ideal. Use earplugs or a white noise machine if noises disturb you, and an eye mask or blackout curtains if light is an issue (especially in summer when sunrise is early). Make sure your mattress and pillow are comfortable – we spend a third of our life in bed, so it’s worth it! Keep the bedroom mostly for sleep (and intimacy) – if you start doing work or watching intense TV dramas in bed, your brain might begin to associate the space with activity rather than relaxation.

Pay attention to how lifestyle habits affect your sleep. Exercise is great for sleep – people who are active during the day tend to fall asleep faster and sleep more soundly. Just try not to do very vigorous workouts right before bed, as that can be too stimulating for some. What you consume matters too: limit caffeine in the afternoon/evening. If you’re sensitive, even a 3 pm coffee can still be keeping you up at midnight. Everyone’s cutoff is different, but a good rule is to stick to morning for caffeine. Big meals or lots of fluid right before bed can also disrupt sleep (food can cause heartburn laying down; too much water may have you running to the loo at 2 am). Alcohol might make you drowsy, but it actually worsens sleep quality later in the night – moderation and timing (stopping drinking a few hours before bed) is key if you want a restful night.

Sometimes despite our best efforts, sleep can be elusive. If you have persistent insomnia – trouble falling asleep, staying asleep, or waking too early – talk to your doctor. Short-term insomnia often coincides with stress or major life events and can improve once things settle. But if it becomes chronic (lasting months), there are strategies and therapies (like cognitive-behavioral therapy for insomnia, CBT-I) that can help retrain your sleep patterns. Avoid relying on sleeping pills long-term; they are a short-term band-aid and can cause dependency. Natural sleep aids like chamomile tea or magnesium supplements work for some people, but results vary.

Remember that sleep is when your body repairs and rejuvenates​. It’s not “doing nothing” – it’s an active state where your brain processes memories and emotions, your muscles and tissues repair, and hormones that regulate growth and appetite are released. Ever notice how after a week of poor sleep you might catch a cold or feel down? That’s how crucial sleep is for immunity and mental health. So treat your sleep with respect. Set boundaries if you have to – maybe it means one less Netflix episode at night or occasionally saying no to late-night outings when you’re exhausted. By making sleep a priority, you’re investing in a clearer mind and healthier body for the next day. As the saying goes, “sleep is the best meditation.” Make those zzz’s non-negotiable!

10. Avoid Smoking and Limit Alcohol

For the final tip, we turn to two major lifestyle factors that can dramatically impact women’s health: smoking and alcohol. We’ve touched on these earlier in relation to heart and bone health, but they’re worth a dedicated mention because of their broad effects. The science is clear – avoiding tobacco and keeping alcohol in check are two of the most powerful things you can do to improve your health and longevity.

Smoking harms nearly every organ of your body. It’s a leading cause of cancer (not just lung cancer, but cancers of the throat, mouth, esophagus, kidney, bladder, cervix and more) and major diseases like heart disease, stroke, and chronic lung conditions. In fact, smoking is the leading cause of preventable disease and death in Australia​. Two out of three long-term smokers will die from a smoking-related illness – that statistic is staggering. For women, smoking can also lead to fertility problems, earlier menopause, and complications in pregnancy such as miscarriages or premature birth. It also thins your bones faster (increasing osteoporosis risk), and affects your skin (speeding up wrinkle formation). Quitting smoking is hard, no doubt – nicotine is highly addictive – but it is possible and the benefits start almost immediately. Within weeks of quitting, circulation and lung function improve; within a year, the excess risk of heart disease is halved; within 10 years, the lung cancer death rate is about half that of a continuing smoker. Even if you’ve smoked for many years, stopping now greatly increases your odds of living longer and healthier. Use any and all tools: nicotine replacement products (patches, gum, lozenges), prescription medications that reduce cravings, quit programs like Quitline, apps, support groups, and encouragement from friends/family. Every attempt gets you closer. And if you don’t smoke – fabulous, keep it that way. Be cautious with vaping too; though often marketed as safer, vaping still delivers nicotine and other chemicals and its long-term effects are not fully known. The best scenario for your health is no smoking or vaping at all.

Now, alcohol. Enjoying a glass of wine or a cocktail can be a nice way to relax or socialize, and in moderation many people incorporate alcohol into their lives without major issues. However, it’s important to know what “moderation” means for health. The latest Australian guidelines recommend that to reduce health risks, women (and men) should have no more than 10 standard drinks per week, and no more than 4 in any one day​. Staying under these levels helps minimize the long-term risks like liver disease, certain cancers (breast cancer risk increases even with moderate drinking), and mental health issues. Exceeding those limits regularly can lead to a host of problems: high blood pressure, cardiomyopathy (weakening of the heart muscle), increased risk of accidents, dependence on alcohol, and more.

What’s a standard drink? In Australia, one standard drink contains 10g of alcohol – that’s roughly 100 ml of wine, or 285 ml of full-strength beer, or a single 30 ml shot of spirits. Many servings, especially at bars or restaurants, contain more than one standard drink (for example, a restaurant pour of wine might be 150 ml = 1.5 standard drinks). So be mindful of the actual amount you’re consuming. Pouring your own drinks at home using a measured jigger can recalibrate your idea of a standard serve. If you enjoy a drink, try to spread your drinks across the week rather than saving them all for one night. And have some alcohol-free days in the week to give your body a break. There are also many situations where zero alcohol is the only safe choice: if you’re pregnant or trying to conceive, the guideline is no alcohol at all during pregnancy (to prevent fetal alcohol spectrum disorders)​; if you’re driving or operating machinery; if you have certain health conditions or are on medications that interact with alcohol.

For those who find that alcohol is a go-to stress reliever: consider exploring other coping mechanisms too – like exercise, talking to a friend, or hobbies – because relying on alcohol can creep up on you. If you feel you’re drinking more than you’re comfortable with or it’s affecting your life, talk to your GP. There are confidential counselling services and therapies that can help cut down or quit alcohol as well.

In summary, keep toxic habits in check. If you don’t smoke, don’t start. If you do, make a plan to quit – it’s the single best thing you can do for your health. For alcohol, enjoy responsibly and within recommended limits (or not at all, if that’s your choice). Your body will thank you in the long term. By avoiding smoking and heavy drinking, you significantly lower your risk of serious diseases and will feel better day-to-day (ever notice how much more energy and clearer skin non-smokers tend to have?). These changes aren’t always easy, but they are worth it – and support is available. You deserve a life free from the preventable harms of tobacco and excess alcohol. Choosing healthy habits like not smoking and limiting drinks is a powerful way to invest in a longer, stronger life​.

By incorporating these top 10 health tips into your life, you’re empowering yourself to live more vibrantly and confidently. Remember, you don’t have to tackle everything at once. Small, consistent changes lead to big results over time. Celebrate your body by giving it the care and respect it deserves – through regular check-ups, nourishing food, movement, rest, and avoiding harmful habits. Women often wear many hats and care for others; don’t forget to care for yourself too. Your health is your greatest asset. Embrace it, nurture it, and it will support you in pursuing everything else you love.

TLDR

Disclaimer

This medical blog provides general information and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your regular doctor for specific medical concerns. The content is based on the knowledge available at the time of publication and may change. While we strive for accuracy, we make no warranties regarding completeness or reliability. Use the information at your own risk. Links to other websites are provided for convenience and do not imply endorsement. The views expressed are those of the authors and not necessarily representative of any institutions.