7th May 2025

Put Yourself First: Wellness & Nutrition Tips for Women

We get it – being a woman today often means juggling a never-ending list of responsibilities. Between work, family, errands, and everything in between, it can feel like there’s barely time to breathe, let alone focus on your own wellbeing.

But here’s the truth: taking care of you isn’t selfish. It’s essential. You can’t pour from an empty cup, and your health deserves the same attention you give to everyone else.

So, let’s break it down into simple, realistic ways to support your wellbeing through small habits and smart nutrition that actually fit your day.

Easy Ways to Boost Your Everyday Health

The power of a morning multivitamin
Busy mornings often mean skipping breakfast or eating whatever the kids left behind. A daily multivitamin with iron, B vitamins and vitamin C can help fill in the gaps and support energy, mood and immune health. Place it next to your kettle or toothbrush so you don’t forget!

Check out these options:

Don’t ignore iron
Feeling extra tired or foggy? Low iron is common in women and can leave you feeling flat. Try adding iron-rich foods like spinach, lentils and lean meats to your meals. Pair them with vitamin C for better absorption or ask your IPA pharmacist about women-specific iron supplements.

Check out these options:

Support your gut = support your mood
Gut health and mental health are closely connected. Add fibre-rich foods like oats, berries, and wholegrains to your day. A probiotic can also help maintain balance and support digestion, especially during hormonal changes.

Check out these options:

Quick, Real-Life Movement Ideas

Five-minute morning flow
Stretching first thing helps reduce tension and boost circulation. Try neck rolls, shoulder shrugs, a forward fold, and a few spinal twists before the day gets hectic.
The laundry squat challenge
Turn chores into exercise by doing 10 squats between every pile of folded laundry. It’s simple, effective, and keeps you moving.
Kitchen dance party
Put on your favourite playlist and dance while making dinner or tidying up. It’s a fun way to boost your steps and your mood.

Eating for Women’s Hormones: Nutrients That Support You

Without proper nutritional support, our hormones can leave us feeling overwhelmed. Keep this nutrient guide handy to feel steady and supported through every phase of life.

Protein

Protein is essential for the production of hormones that regulate sleep, mood, and metabolism. New research shows that higher protein intake in midlife—particularly from plant-based sources—is linked with better long-term health outcomes for women.[1]

Good sources include:

Eggs
Lentils and legumes
Tofu and tempeh
Chicken and lean meats
Dairy and plant-based yoghurts

Tip: Aim for a source of protein with every meal to keep energy stable and cravings at bay.

Fibre

Fibre isn’t just good for digestio, it can help ease premenstrual bloating and constipation, support regular hormone elimination, and may even lower the risk of breast cancer.

Fibre-rich foods include:

Wholegrains (oats, brown rice, quinoa)
Fruits and vegetables (especially with skin)
Beans and legumes
Chia seeds and flaxseeds

Tip: Increase fibre gradually and drink plenty of water to help your body adjust.

Fats

Healthy fats have come a long way from being feared in the past. Today, research links them with a lower risk of breast cancer and improved hormonal balance. Omega-3 fatty acids, in particular, may reduce menopause symptoms like hot flashes and night sweats.[2]

Best sources include:

Avocados
Extra virgin olive oil
Oily fish (salmon, sardines, tuna)
Walnuts, flaxseeds, and chia seeds

Carbohydrates

Craving carbs before your period? That’s normal. In the luteal phase of the menstrual cycle, serotonin levels dip—causing mood changes and sleep issues. Complex carbs can help boost serotonin naturally.

Choose slow-burning carbs like:

Sweet potatoes
Brown rice
Rolled oats
Wholemeal bread and pasta

Tip: Pair complex carbs with protein to avoid sugar crashes.

Vitamin D

Low vitamin D levels are linked with increased PMS symptoms, a higher risk of endometriosis, reduced muscle mass in older women, and a greater risk of fractures after menopause.[3]

While the best source is sunlight, you can also top up your levels with certain foods:

Vitamin D-rich options include:

Egg yolks
Swiss cheese
Fortified yoghurt
Mushrooms
Salmon, rainbow trout, tuna and sardines

If you’re unsure about your vitamin D status, your IPA pharmacist can guide you on whether a supplement is right for you.

Looking for more ways to nourish your body?
Discover our nutrient-packed recipes on pages 22–25 of the Winter Wellness edition of A Better You – read it online here.

You Deserve to Feel Good

Your body is doing a lot, every single day. Support it with nourishing food, movement you enjoy, and habits that protect your energy, not drain it. Start small. Be consistent. And don’t forget to reach out for support when you need it.

Your local IPA Pharmacy is here to help with practical health advice, supplements, and wellness tools that work around your schedule.

Visit Your Local IPA Pharmacy for Expert Advice

Find your nearest IPA pharmacy HERE!

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