Maintaining a healthy balanced diet with fruits, vegetables, lean proteins, and whole grains and combine these with regular exercise and adequate sleep to support overall well-being. Key nutrients for women include iron for blood health, magnesium for muscle function, iodine for thyroid health, folate for cell function, and calcium for bone strength.

A balanced diet is ideal, however sometimes supplementation can also support well-being. It's essential to consult with a healthcare professional before starting any new supplements to ensure they are appropriate for your individual needs.
Regular check-ups are your ticket to staying fit, fabulous, and feeling your best. There are key health checks you should be aware of to ensure you’re on top of your health game. Here’s an easy-to-follow guide to essential health check-ups every woman should consider.

Diabetes is a common concern, especially if you’re over 45, overweight, or have a family history of the condition. In Australia, the National Diabetes Services Scheme (NDSS) recommends regular screening to keep an eye on your blood sugar levels. Early detection can help manage the condition effectively.

If you’re experiencing symptoms like excessive thirst, frequent urination, or unexplained fatigue, schedule a diabetes test sooner rather than later. Regular screening is a proactive way to stay on top of your health.

As women age, bone health becomes increasingly important, particularly after menopause. Osteoporosis, where bones become weak and brittle, can lead to fractures and other issues. A bone density test, usually recommended starting around age 65, helps assess your bone health. Incorporate weight-bearing exercises into your routine and ensure you’re getting enough calcium and vitamin D. A healthy lifestyle supports strong bones!

Breast self-exams are a simple way to stay familiar with your body and spot any unusual changes early. While not a substitute for professional screening, doing a self-check every month can help you detect lumps or other changes that may need further attention. Pick a day each month for your self-exam—perhaps right after your period ends—and make it a part of your routine.

If you notice anything unusual, don’t hesitate to consult your doctor. Mammograms are crucial for detecting breast cancer early. In Australia, women aged 40-74 are eligible for free mammograms through the Breast Screen Australia program. Starting at age 40, it’s recommended to have a mammogram every two years.

Cervical screening helps detect early changes in the cervix that could lead to cancer. Women aged 25-74 are advised to have a cervical screening test every five years. This test, which replaced the Pap smear, screens for HPV (human papillomavirus), a key risk factor for cervical cancer.

Regular sexual health check-ups are vital, particularly if you have new partners or experience symptoms like unusual discharge. Regular STI (sexually transmitted infection) screenings can help prevent and manage infections effectively. Don’t be shy about discussing your sexual health with your doctor. Regular screenings and honest conversations are key to maintaining good sexual health.

High blood pressure is a major risk factor for heart disease and stroke. It’s important to have your blood pressure checked regularly, especially if you have risk factors like obesity, a family history of heart disease, or high cholesterol. Aim for regular check-ups and keep an eye on your numbers. A healthy diet, regular exercise, and stress management can help keep your blood pressure in check.

Eye health is often overlooked but is essential for overall well-being. Regular eye exams can help detect conditions like glaucoma, macular degeneration, and other vision issues. Aim for an eye test every 1-2 years, or more frequently if you experience changes in your vision.

Don’t wait until your vision worsens. Regular eye exams ensure you catch potential issues early and keep your vision clear.

Hearing loss can be gradual, making it easy to overlook. Regular hearing tests are important to catch any issues early, especially if you’re exposed to loud environments or have a family history of hearing loss. If you notice difficulty hearing conversations or persistent ringing in your ears, get a hearing test. Protecting your hearing now can prevent issues down the road.

Regular dental check-ups are crucial for maintaining oral health and detecting issues like cavities, gum disease, and oral cancer. Aim for a dental visit every six months. Additionally, annual skin checks are important to spot any unusual moles or skin changes early, especially if you have a history of sun exposure. Keep up with brushing and flossing daily and protect your skin with sunscreen. Regular dental and skin check-ups keep you smiling and glowing!

Regular health check-ups are your best defence against potential health issues. By staying on top of these essential tests and screenings, you’re investing in your future well-being. So, make those appointments, stay proactive, and keep yourself healthy and happy. Here’s to a vibrant, healthy you—cheers to taking charge of your health!