Empowering Your Wellness Journey: A Guide to Women’s Health Month
Why Women’s Health Deserves Special Focus
Did you know that heart disease silently claims the lives of 1 in 5 women in the United States? Or that women are twice as likely as men to experience depression? These startling statistics highlight why Women’s Health Month isn’t just another awareness campaign—it’s a vital call to action for women everywhere. This year’s theme, Empowering Women, Cultivating Health: Celebrating Voices, Wellness, and Resilience, encourages women of all ages to take meaningful steps toward healthier living by prioritizing their physical, mental, and emotional well-being.
Women’s unique health needs are often under-researched and under-prioritized. Women’s Health Month promotes early screenings, health education, and self-advocacy while encouraging conversations about care disparities and the need for equitable, comprehensive healthcare.
The Hidden Health Challenges Women Face
Women’s health extends far beyond reproductive care. Consider these critical facts:
- Heart health: Despite being the #1 killer of women, heart disease symptoms often present differently in women than in men, leading to missed diagnoses.
- Mental wellness: Hormonal fluctuations, pregnancy, postpartum changes, and societal pressures create unique mental health vulnerabilities.
- Cancer risks: Breast cancer affects 1 in 8 women, while cervical cancer, once a leading cause of death, can now be prevented through regular screening.
- Autoimmune diseases: Women account for nearly 80% of all autoimmune disorder cases, including lupus, rheumatoid arthritis, and multiple sclerosis.
5 Essential Health Tips for Women
- Transform Your Annual Wellness Visit Into a Health Strategy Session
Your annual check-up is more than a basic physical—it’s your opportunity to create a personalized health roadmap with professional guidance.
Action steps:
- Schedule your appointment today (don’t wait until you’re sick!)
- Prepare a health journal, noting any changes or concerns
- Bring a list of all medications, supplements, and family history
- Ask about age-appropriate screenings and preventive care
- Stay on Top of Life-Saving Prevention Screenings
Routine screenings are crucial in identifying potential health issues early, often before symptoms appear, enabling timely intervention and more effective treatment. Here are a few to consider:
- Mammograms (typically starting between the ages of 40 and 50)
- Pap smears and HPV testing
- Bone density testing (especially after menopause)
- Colorectal cancer screenings (starting at age 45)
- Prioritize Mental Health
Your mental health is just as important as your physical health. If you feel persistent sadness, anxiety, or burnout, reach out to a professional. The 988 Suicide & Crisis Lifeline offers free, confidential support 24/7. For local 24/7 crisis response, call the Colorado Crisis Center at (844) 493-8255 or explore other resources on Vail Health Behavioral Health’s Get Help Now page.
- Move Your Body Regularly
Exercise is a powerful and accessible tool critical to improving overall health. Regular physical activity helps reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. It also has a profound impact on mental health by easing symptoms of anxiety and depression, promoting relaxation, and reducing stress. In addition, exercise stimulates the release of endorphins — often called “feel-good hormones” — which can significantly boost your mood and enhance your well-being.
Aim for:
- 150 minutes weekly of moderate activity (just 30 minutes, 5 days a week)
- Build strength twice weekly (weights, resistance bands, or bodyweight exercises)
- Remember that everyday activities count—gardening, dancing, and even vigorous housework like vacuuming and mopping can contribute to your activity goals
- Focus on how movement makes you feel, not just how you look
- Fuel Your Body With Intention
Nutrition profoundly impacts hormonal balance, bone density, heart health, and energy levels. Small, sustainable changes yield the most significant long-term benefits.
Focus on:
- Colorful fruits and vegetables for antioxidant protection
- Calcium-rich foods and vitamin D for bone health
- Lean proteins and plant-based options for muscle maintenance
- Hydration—women need approximately 11.5 cups (2.7 liters) of fluids daily
Learn more about nutrition and healthy eating from Dr. Susan Vickerman, Lilia Brown, FNP, and Melaine Hendershott, RDN, CSO, who recently shared their expertise during a Vail Health panel. Explore resources like ChooseMyPlate.gov for personalized nutrition guidance.
Sleep and Stress Management
Quality sleep is a foundation of physical and mental health. Poor sleep increases the risk of heart disease, depression, and obesity. Research shows that women are more likely than men to experience insomnia and stress-related health issues.
Sleep and stress essentials:
- Prioritize 7-9 hours of quality sleep nightly
- Create a consistent sleep schedule (even on weekends)
- Develop a calming pre-sleep routine
- Manage stress through deep breathing, journaling, yoga, or mindfulness practices
- Consider limiting screen time at least 1 hour before bed to improve sleep quality
Women’s Health Through the Decades
Your health needs change over time. Here’s a quick snapshot:
- 20s–30s: Focus on reproductive health, contraception, and mental wellness
- 40s–50s: Watch for perimenopause symptoms and get recommended screenings
- 60+: Stay active, get bone density checks, and monitor chronic conditions
Take Charge of Your Health—You’re Worth It
Women’s Health Month is more than a calendar event—it’s a call to action. Take charge of your health, not just this month but all year. Schedule an appointment with your primary care provider today to develop a personalized health plan. Encourage the women in your life to do the same. Prevention, education, and self-care are potent tools that can help women live longer, healthier lives.
This article was reviewed by Suzanne Torris, MS, RN, FNP.
