Women's Wellness: A Starting Guide by Life Stage

How to use this guide

Women's health needs change over time. This page maps common topics to life stages and points to the detailed pages. It is educational and does not replace a visit with a clinician. Evidence labels used on these pages: established recommendation, promising but limited, mixed, insufficient evidence.

Topics by life stage

Understanding your cycle

The NHS describes the average gap between periods as around 28 days, and calls periods irregular when the gap is under 21 days or over 35 days. [1] Tracking your periods in a diary or app helps you and a clinician see patterns. [1] Pain, very heavy bleeding or bleeding between periods are reasons to get checked. [2][3]

Bones and heart

Menopause can bring weakening bone density, which can lead to osteoporosis. [4] The NHS suggests weight-bearing exercise and calcium-rich foods to support bones in midlife. [5] See our page on osteoporosis and bone health.

MedlinePlus says heart disease is the leading cause of death for women in the United States, and that women are more likely than men to have "silent" heart disease with no symptoms. [6] Risk rises after menopause, and conditions such as pregnancy complications, endometriosis and PCOS are listed as factors. [6] Regular checkups matter, and it is a good topic to raise with your clinician.

Urinary and sexual wellness

Women have a shorter urethra than men, which makes it easier for bacteria to reach the bladder. [7] Urinary symptoms are covered in urinary tract infections and urinary symptoms. Painful sex, dryness or lack of desire are common and have several possible causes. [8] See vaginal dryness and sexual wellness.

Nutrition and supplements

Iron, folate, calcium and vitamin D matter at different stages, and more is not always better. MedlinePlus notes that too much iron can damage the body. [9] See nutrition for women. For safety questions about herbs and supplements, see medication interactions and pregnancy and breastfeeding safety.

Everyday habits that carry across life stages

Some habits show up again and again in NHS advice for different stages. For PMS, the NHS suggests regular exercise, a balanced diet, enough sleep and stress reduction such as yoga or meditation. [10] For menopause, it suggests regular sleep routines, weight-bearing exercise, relaxing activities, not smoking and limiting alcohol. [5] For urinary leaks, daily pelvic floor exercises can be effective, and a Cochrane review found pelvic floor muscle training can improve, and in some people resolve, symptoms. [11][12] See how to relieve stress and healthy weight basics. None of these is a substitute for evaluation when symptoms are new, severe or changing.

Talking with a clinician

A symptom diary helps: the NHS suggests recording PMS symptoms for at least 2 cycles and tracking periods in a diary or app. [10][1] Bring a list of your medicines and supplements, because herbs and supplements can interact with medicines. [13] See talking with a health professional.