Women’s Health: 9 Evidence-Based Habits and Checks

Many women spend their days looking after everyone else: children, parents, colleagues, households. Their own health checks are often the first thing to slip. This guide brings together the evidence-based basics of women’s health, from screening to bones to mental wellbeing, so you can see at a glance what is worth making time for. It focuses on prevention and early detection, which is where small habits make the biggest difference.

1. Keep up with screening

Screening looks for early signs of disease in people who feel well. It is one of the most effective things you can do, and it only works if you attend.

• Cervical screening. In England, the NHS invites everyone with a cervix aged 25 to 64 for screening. The test checks for high-risk types of human papillomavirus (HPV), which cause most cervical cancers. Intervals and age ranges differ by country, so follow your local programme.
• Breast screening. The NHS breast screening programme invites women for a mammogram every 3 years from age 50 until their 71st birthday. In the US, the US Preventive Services Task Force recommends screening every other year from age 40 to 74.
• Bowel screening, blood pressure checks and, for some women, cholesterol and diabetes checks become part of routine care in mid-life.

Screening is not a replacement for acting on symptoms. If you notice a change, such as a breast lump, bleeding after sex or between periods, or bleeding after the menopause, see a doctor rather than waiting for your next invitation.

2. Move most days

Physical activity lowers the risk of heart disease, type 2 diabetes, several cancers and depression, and it protects bones and muscles as you age. The NHS guidelines for adults recommend at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, plus muscle-strengthening activities on at least 2 days.

That does not have to mean a gym. Brisk walking, cycling to work, dancing, gardening and carrying shopping all count. If a full session feels impossible, short bouts spread through the day still add up. Strength work matters more than many people realise, particularly from the forties onward, when muscle and bone density begin to decline.

3. Protect your bones

Women are more at risk of osteoporosis than men, particularly if the menopause begins early, and bone is lost rapidly in the first few years after the menopause. The NHS osteoporosis page recommends regular exercise, eating foods rich in calcium and vitamin D, and considering a daily supplement containing 10 micrograms of vitamin D, alongside stopping smoking and cutting down on alcohol. Weight-bearing exercise, such as walking and resistance training, helps maintain bone strength.

4. Eat for the long term

There is no special diet for women, but a few points matter more at certain life stages:

• Folic acid before and in early pregnancy. The CDC advises that all women who could become pregnant get 400 micrograms of folic acid daily, which helps prevent serious birth defects called neural tube defects. Because many pregnancies are unplanned, this is worth thinking about before you are trying.
• Iron. Heavy periods are a common cause of iron deficiency. Tiredness, breathlessness and pale skin are reasons to ask for a blood test rather than self-prescribing supplements.
• Overall pattern. Plenty of vegetables, fruit, wholegrains, pulses and fish, with fewer ultra-processed foods and less alcohol, supports heart health, weight and mood.

5. Take heart health seriously

Heart disease is often thought of as a man’s problem, but the CDC reports that it is the leading cause of death for women in the United States and can affect women at any age. Some women have no symptoms at all; others notice chest discomfort, breathlessness, nausea, back or jaw pain, or unusual tiredness rather than the crushing chest pain people tend to expect. Know your blood pressure, and if you smoke, stopping is the single most effective step.

6. Look after your mental health

Anxiety and depression are common, and women experience them at higher rates at some life stages, including during pregnancy, after childbirth and around the menopause. Juggling work and caring responsibilities adds pressure. Signs worth taking seriously include persistent low mood, loss of interest in things you used to enjoy, trouble sleeping, and feeling constantly on edge. Talking therapies and other treatments help, and a doctor is a good first step.

7. Know what is normal for your body

Many women put up with symptoms that deserve attention, assuming they are just part of life. Periods that are very heavy, very painful or suddenly irregular, pain during sex, pelvic pain, and troublesome menopausal symptoms can all be assessed and often treated. Keeping a simple record of your cycle and symptoms makes the conversation with a clinician much easier.

8. Sexual health and contraception

Regular sexual health checks are sensible if you have a new partner or more than one partner, because common infections such as chlamydia often cause no symptoms. Contraception needs change over time; a review every few years, or when your health or circumstances change, helps ensure your method still suits you.

9. The simple habits that still matter

• Do not smoke, and keep alcohol within recommended limits.
• Aim for regular sleep; persistent insomnia is worth discussing with a doctor.
• See a dentist regularly and brush twice a day; gum health is linked to wider health.
• Use sun protection and check your skin for new or changing moles.
• Keep your vaccinations up to date, including any offered in pregnancy.

When to see a doctor

Book an appointment for a new breast lump or change in breast shape or skin, unusual vaginal bleeding, bleeding after the menopause, persistent pelvic or abdominal pain or bloating, unexplained weight loss, or low mood that lasts more than two weeks. Seek emergency help for chest pain, sudden breathlessness or signs of stroke such as a drooping face, weak arm or slurred speech.

This article is general information, not medical advice. Please talk to a doctor, nurse or other qualified professional about your own health.