Content provided by the Health & Wellness Team at GBS Benefits
As women age, changes in mental health, cognitive function, hormone levels, and bone density are common. Fortunately, many of these shifts can be prevented, managed, or eased with the right habits and proactive care. By making intentional choices over time, you can stay strong, resilient, and in control of your health.
Preventive Care
Keep up with annual breast exams, pelvic exams, and bone density scans—especially post-menopause. Talk to your doctor about hormone health, iron levels, thyroid function, and mood changes.
Diet
One of the biggest, easiest things you can do to hack your health is through diet. Everyone needs to eat every day and only you choose what you eat. Food is one of the biggest make-or-break components for your health. Track what you eat and how you feel afterwards. Fuel your body with foods rich in calcium, magnesium, omega-3s, and iron. Focus on fiber and phytonutrients—crucial for heart and reproductive health.
Cycle-Aware Fitness
Track your menstrual cycle and tailor your workouts to your hormonal shifts. High-energy? Try high-intensity interval training (HIIT). Feeling low? Opt for yoga or walking. Syncing your workouts with your cycle can help you feel stronger, prevent burnout, and improve consistency.
Mental Health
Mental health in women is deeply influenced by hormonal, social, and cultural factors. Women are nearly twice as likely to experience anxiety and depression. Normalize seeking support, practicing self-compassion, and prioritizing rest.
Tech for Health
Use apps to track menstrual cycles, sleep, or nutrition. Smart devices can support health goals and identify trends, such as perimenopausal sleep disruption. Tracking your sleep, recovery, and steps among other things can tell you a lot about your body. Use this data to determine what foods, exercises, or behaviors help you feel the best and recover the fastest. Lean into customizing your routine and setting personalized goals based on the information at your fingertips.
Wellness Enhancers
Alongside traditional medical care, some women find value in complementary practices that support overall wellbeing. Options like red light therapy may help improve skin health and mood, while dry brushing can stimulate circulation and promote relaxation. Adaptogens such as ashwagandha are sometimes used to manage stress and support energy levels. While these approaches can be thoughtful additions to a broader wellness routine, they aren’t a replacement for preventive care or medical treatment. It’s always best to check with a healthcare provider before starting new therapies or supplements to ensure they’re safe and appropriate for your individual needs.
Taking care of your health is an ongoing journey, and small, consistent choices can make a big difference over time. By listening to your body and prioritizing your wellbeing, you can stay strong and thrive at every stage of life.
