A health checklist for modern women. This International Women’s Day 2025, under the theme “ Accelerating Action, ” to showcase the power of change that lies in each of us, Herbalife is celebrating the potential of women around the world and promoting the importance of taking care of their health. As women juggle multiple roles in their lives, from careers to family and household duties, this can lead to physical and mental health problems.
Including accumulated stress that can weaken the immune system, hormonal imbalances, and disrupt sleep, increasing the risk of heart disease, autoimmune diseases and depression. In addition, there are diseases that affect women more than men, such as dementia and sarcopenia. Therefore, it is important to understand the complexities of the body and take care of it properly.
Dr. Wipada Sae Lao, Head of Nutrition Education and Training, Herbalife Asia Pacific, celebrates International Women’s Day by sharing her health tips for women to create better opportunities and happiness in life.
Don’t forget to take care of your heart and keep it strong.
Cardiovascular disease (CVD) is one of the leading causes of death among women in Asia, accounting for 35% of all deaths in 2019. Data also shows that the region has the highest CVD mortality rate in the world, at 467.2 per 100,000 population. Despite being a disease that can affect women at any age, it is underdiagnosed and undertreated due to misunderstandings and a lack of awareness among both doctors and the general public. Regular health screenings to screen for risk factors such as high เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา blood pressure, high cholesterol, obesity or diabetes are key to preventing heart disease.
In addition, regular exercise, a healthy diet and maintaining a healthy weight can help keep your heart healthy. Yoga and meditation can also help reduce stress levels, which has a positive effect on blood pressure and cholesterol levels. Exercise also helps blood vessels dilate and improve blood flow, which is good for your heart.
Nutritionally, heart-healthy foods include fresh fruits and vegetables, lean protein, and whole grains. Foods rich in omega-3s and phytonutrients, such as fatty fish, flax seeds, walnuts, pumpkin seeds, and soy, may help reduce your risk of heart disease.
Maintain hormone balance
Hormonal changes are a part of a woman’s life, from reproductive years, pregnancy to menopause, which can cause symptoms such as irregular periods, mood swings, and fertility problems. Iron is one of the nutrients that is important for hormonal balance in women, as it is a major component of hemoglobin, which transports oxygen throughout the body. Since women lose iron during their menstrual cycle, and many do not get enough of it each day, it is important to maintain an appropriate iron level, especially during times of hormonal change. Hormonal imbalances can be managed through lifestyle changes, a balanced diet, exercise, and regular health check-ups.
Learn how to prevent loss of muscle mass and bone strength
As we age, our muscle mass and strength decrease, a condition called sarcopenia (muscle deficiency) that affects women more than men. This condition can lead to falls and increases the risk of bone fractures. In addition, risk factors for sarcopenia in women include age, height, weight, body mass index (BMI), waist circumference, and fasting blood sugar levels.
Meanwhile, osteoporosis is a condition in which bones lose calcium, making them fragile and prone to fracture. Women are at higher risk than men because hormonal changes during menopause have a direct effect on bone density. Regular exercise, especially aerobics and weight training, can help increase bone density and maintain strong muscle mass.
In addition, proper nutrition plays an important role in preventing sarcopenia and osteoporosis, including consuming enough protein to help maintain muscle mass and improve the quality of life. Good sources of natural calcium include green leafy vegetables, tofu, and dairy products such as milk, cheese, and yogurt. In addition, vitamin D helps the body absorb calcium better. Foods that contain vitamin D include fatty fish, egg yolks, supplements, and liver. Or get more vitamin D from sunlight and supplements.
Eating a balanced diet, exercising regularly, getting enough sleep and managing stress can all reduce the risk of a number of health problems. Research shows that exercising with others promotes a sense of community, which can help keep you motivated and reduce feelings of isolation.