#CulturePH - Every Woman’s Guide to Achieving Health Goals This International Women’s Day
As we celebrate International Women’s Day 2025, it's a perfect time to reflect on the importance of self-care and wellness. Herbalife, a premier health and wellness company, reminds Filipinas that taking care of ourselves is essential for a holistic approach to wellness. Embracing the theme of Accelerating Action, we are reminded that the power to change is in our hands—now more than ever.
The Importance of Self-Care
Women often juggle careers, family responsibilities, and caregiving duties, leading to disproportionate levels of stress. This constant pressure can manifest in various physical and mental health issues, such as weakened immune systems, hormonal imbalances, sleep disturbances, and increased susceptibility to cardiovascular disease, autoimmune disorders, and even depression. It's crucial for women to understand these intricacies and seek personalized care that meets their specific needs.
Herbalife Philippines’ ‘Healthier Together’ campaign brand ambassador and wellness advocate Joyce Pring echoes this sentiment. “As a woman, a mother, a daughter, and a wife, we often put ourselves last, thinking that caring for others should come first. I’ve experienced this firsthand—there were times I felt guilty about stepping away for a moment of rest or prioritizing my own health. But prioritizing self-care is not selfish—it’s a necessity.”
Prioritizing Heart Health
Cardiovascular disease is a leading cause of mortality among women in Asia, accounting for almost 35% of deaths in 2019. Regular checks for risk factors such as blood pressure, cholesterol, obesity, or diabetes are crucial for early detection of heart-related issues. Routine exercise, eating healthy, and maintaining a healthy body weight support a healthy heart. Activities like yoga and meditation can support both mental and physical health, lower stress levels, and benefit blood pressure and cholesterol levels.
A healthy diet goes a long way in promoting heart health. Fresh fruits, colorful vegetables, lean proteins, and whole grains supply the energy and nutrients the body needs. Foods like fatty fish, flaxseeds, walnuts, pumpkin seeds, and soybeans are packed with omega-3 fatty acids and phytonutrients, which may also reduce the risk of heart disease.
Nurturing Hormonal Health
Hormonal changes are a natural part of a woman’s life stages through menstruation, pregnancy, and menopause. However, they can also cause issues such as irregular periods, mood swings, and fertility problems. Iron, an essential nutrient, plays a crucial role in hormonal balance in women. Maintaining adequate iron levels is essential for supporting overall health, particularly during key life stages characterized by hormonal fluctuations.
Hormonal imbalances need to be addressed through lifestyle adjustments, balanced diet, physical activity, social support, regular health checks, and proper medical care.
Understanding Muscle Loss and Bone Weakness
Aging leads to an involuntary loss of skeletal muscle mass and strength, a condition called sarcopenia, which tends to affect women more. Muscle strength is critical to reduce the likelihood of falls and minimize the risk of fractures. Osteoporosis, on the other hand, is the possible loss of calcium from the bones, making them brittle and more susceptible to fractures. Women are at a higher risk of developing osteoporosis due to hormonal changes during menopause.
Daily physical activity, exercise in the form of aerobics or resistance training, and balanced nutrition play key roles in the prevention and management of both sarcopenia and osteoporosis. Consuming the required amount of protein and building muscle strength can help slow the rate of sarcopenia and improve quality of life. Green leafy vegetables, tofu, and dairy products like milk, cheese, and yoghurt are key for the bone’s calcium needs. Additionally, vitamin D supports the health of bones and teeth by aiding the body in absorbing calcium.
The Power of Community and Support
Maintaining a balanced diet, staying active, getting adequate sleep, and managing stress can help mitigate some of the health challenges women face. Studies have shown that engaging in exercise with others fosters a sense of community, camaraderie, and shared purpose, boosting the feeling of being supported, especially among women. Group physical activities such as team sports, fitness classes, or walking groups provide an opportunity for social interaction, uplifting mental wellness by reducing feelings of loneliness or isolation.
“While the conversation around women’s health has evolved over the years, it’s clear that we still have a long way to go. Enhancing awareness and education, prioritizing self-care, and advocating for better healthcare access can enable women to accelerate their journey towards empowerment—one that is as much about body and mind as it is about rights and opportunities,” concluded Dr. Vipada Sae-Lao, Nutrition Education and Training Lead – Asia Pacific, Herbalife.
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