Research shows that women are at a higher risk for certain health conditions than men, including heart disease, breast cancer, and autoimmune disorders. This makes it even more important for women to be intentional about their well-being.
Your daily routines are built on habits, some beneficial, others quietly harmful. While one unhealthy choice might seem harmless, repeating it over time can have a lasting impact on overall health.
These habits can affect your energy levels, hormonal balance, mental clarity, and long-term wellness. Recognising and addressing them early can make all the difference in living a healthier, more vibrant life.
With that in mind, here are everyday habits you as a woman should consider breaking to protect your health.
- Avoid skipping breakfast
It’s easy to let breakfast slide when you have a packed schedule. Between the morning rush, work deadlines, and household responsibilities, skipping that first meal might even feel like a smart way to cut calories.
But in reality, it can backfire. Research links skipping breakfast to “depression, reduced happiness, post-traumatic stress disorder, loneliness, sleep problems, and lower productivity”.
For women, the impact can be even more significant. A 2020 study found that regularly missing breakfast increases the risk of dysmenorrhea (painful periods), menstrual disorders, and other gynecologic issues.
If mornings are hectic, start small. A simple, nutrient-rich option like fruit with yoghurt or a slice of toast can set the tone for better energy, mood, and overall wellbeing throughout the day.
- Skimping on sleep
The importance of getting enough quality sleep cannot be overstated.
Regularly sleeping less than 7 hours a night can throw your hormones out of balance, slow down your thinking, and increase the risk of heart disease and weight gain.
For women, the stakes are even higher. Poor sleep has been linked to early pregnancy loss, failed embryo implantation, anovulation (when the ovary does not release an egg during the menstrual cycle), amenorrhea (the absence of menstrual periods), and even infertility.
To protect your health, make sleep a non-negotiable part of your routine. Avoid scrolling on your phone before bed, create a consistent sleep schedule, and keep your bedroom dark, quiet, and comfortable.
- Stop overcommitting
As a nurturer, it’s easy to feel responsible for everyone around you, caring for family, friends, and work obligations. While this is admirable, it’s just as important to remember to prioritise yourself.
Constantly taking on every responsibility without pausing to rest can slowly drain you and lead to burnout.
Even if it doesn’t seem serious or come without obvious symptoms, it can quietly weaken your immune system, affect your reproductive health, and even impact your skin.
Setting boundaries is not selfish, it’s essential. Learn to say no when necessary, delegate when you can, and schedule downtime the same way you would any important task. Your body and mind will thank you in the long run.
- Avoid excess sugar intake
Craving something sweet is normal but sugar hides in more places than just ice cream and sodas. It’s also tucked away in sauces, snacks, and many processed foods you might not even suspect.
Consistently consuming too much sugar can increase the risk of diabetes, trigger inflammation, and cause skin problems. The best way to take control is to read food labels carefully and lean towards whole, unprocessed options.
Incorporate nutrient-rich choices like nuts, seeds, fatty fish, lean protein, and whole grains to support your overall health. And don’t forget one of the simplest and effective habits, keeping yourself hydrated throughout the day.
- Stop overlooking regular health checkups
Many women only visit the doctor when symptoms show up but prevention is always better than cure.
Regular checkups and screening exams can help detect potential issues early, making treatment more effective and less stressful.
Make it a priority to schedule routine appointments with your healthcare provider, even when you feel fine. As a woman, here are certain screenings that are especially important at different stages of life.
Knowing what to check and when can make a huge difference to your long-term health.
- Neglecting exercise
Heart diseases remain the leading cause of death worldwide, claiming about 17.9 million lives each year, according to the World Health Organisation.
Regular exercise is one of the most effective ways to protect your heart and keep it strong, but its benefits go far beyond that.
Staying active can boost your mood, strengthen your bones, and improve overall quality of life.
You don’t need to engage in anything extreme to reap the rewards. Aim for at least 30 minutes of movement, four or more days a week. Simple activities like walking, jogging, dancing, or swimming can make a big difference.
Remember, cardio alone isn’t enough for optimal fitness. Pair it with strength training to build muscle, boost your metabolism, and maintain strong, healthy bones. Even bodyweight exercises like squats, push-ups, and planks can go a long way in keeping you fit.
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