Female health may benefit from habits such as regular exercise, eating a balanced diet, practising good skin care, and speaking with your doctor about appropriate health screenings.

Healthy habits are one of the best ways to prevent disease, prolong your life, and improve your quality of life. But in the chaos of daily life, healthy living may take a back seat to other responsibilities.

This article lists 12 habits you can implement to improve your overall health.

The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.

In the United States, around 2,500 people die from heart disease every day. Exercise is one of the best ways to prevent heart disease. It’s also beneficial for your mental and bone health.

Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity every week. You can break this up into smaller amounts, like 15- or 30-minute sessions, to make it easier to achieve.

Some types of moderate exercise to try include:

Mix up your routines and keep your exercise plans exciting by trying different activities. Invite a friend to join you for accountability and encouragement.

Cardio alone isn’t enough for optimal health and fitness. You should combine it with some type of strength training on at least two days a week.

Strength training builds muscle, boosts metabolism, and helps you maintain stronger bones. It may also help reduce postmenopausal symptoms.

A nourishing diet is the foundation of a healthy lifestyle. Good foods provide vitamins, minerals, and nutrients that are important for growth, well-being, and development.

A balanced diet with plenty of fruit and vegetables may also help reduce your risk of health conditions, such as heart disease, stroke, and certain cancers.

Packaged and processed foods are often full of added sugar, salt, and unhealthy fats. Limiting or avoiding these can benefit your overall diet. Instead, opt for the following:

  • fresh fruits and vegetables
  • whole grains
  • fiber-rich foods, such as beans and leafy greens
  • fresh fish
  • lean cuts of meat and poultry
  • healthy fats such as nuts, seeds, and olive oil
  • low fat dairy

When shopping, it can help to make a list and stick to it. Also, don’t shop hungry. You’re more likely to pick up processed snacks when your tummy is rumbling.

It’s important to note that the healthiest diet isn’t one-size-fits-all. If you’re taking medications or have a health condition, speak with your doctor for help planning the most suitable diet for your needs.

Manufacturers sell daily multivitamins that claim to target female health. Although some people may benefit from these, it’s worth consulting your doctor first, as you may not need a vitamin supplement.

If you’re eating a balanced diet, you may be getting all of the vitamins and nutrients you need without needing to add a supplement.

You may also need to add multivitamins or other supplements at certain life stages. For example, people trying to get pregnant or who are pregnant will benefit from prenatal vitamins.

Prenatal vitamins contain suitable amounts of folic acid and iron, which are necessary to boost pregnancy health. They may also help relieve some pregnancy symptoms, such as nausea and vomiting.

Skin care needs can depend on various factors, including your:

  • age
  • skin type
  • skin tone
  • health conditions

To protect against wrinkles, age spots, and even cancer, slather on sunscreen with an SPF of at least 30. Wear protective clothing and sunglasses, and try to avoid the sun entirely in the middle of the day. If you spot any changes in freckles or new or unusual spots, see your dermatologist.

A dermatologist can also help you create a personalized skin care plan to keep your skin looking and feeling its best as you age.

At the beginning of your sexually active years, the emphasis of sexual health falls primarily into these categories:

Later in life, your needs may change. Many of these changes coincide with other physical changes you may be experiencing. These can include:

  • low libido or sex drive
  • inability to reach orgasm
  • reduced response to sexual stimulation
  • not enough natural lubrication for sex
  • uncomfortable or painful sex

A healthcare professional can help with many of these changes.

Research associates good sexual health with a higher quality of life and life satisfaction and lower anxiety and depression.

»More on this:Healthy sex for women

One way to prevent disease and infection is to avoid smoking. You should also avoid secondhand smoke, which can be as dangerous as smoking.

Some potential health risks associated with smoking include:

Quitting or avoiding smoking can help to lower the risk of these health concerns.

The National Cancer Institute estimated that there were 316,950 new cases of female breast cancer in the United States in 2025.

If you have a family or personal history of breast cancer, your risk is higher. Although this isn’t something you can change, there are many preventable risk factors for breast cancer, including:

  • drinking less alcohol
  • maintaining a moderate weight
  • getting regular exercise

The United States Preventive Services Task Force (USPSTF) recommends that anyone with an average breast cancer risk has a mammogram screening every two years between the ages of 40 and 74.

However, screening recommendations vary from one organization to another. You can speak with your doctor about the best screening frequency for you.

High or chronic stress can contribute to various health issues, including:

You may be able to manage stress with relaxation techniques such as:

  • therapy
  • meditation
  • yoga or tai chi
  • exercise
  • journaling

Urinary tract infections (UTIs) and recurrent UTIs are more common in women. This may be due to a shorter urethra, which means bacteria have a smaller distance to travel before they reach your bladder and start an infection.

UTIs may require antibiotic treatment from a healthcare professional. You can take steps to prevent UTIs by drinking plenty of water and maintaining proper hygiene.

Aging and various other factors can contribute to the development of urinary incontinence. Anyone with the following symptoms should speak with a healthcare professional right away:

  • urinary retention, which means difficulty or inability to empty the bladder
  • urinating very frequently
  • blood in urine
  • painful urination

Adults typically need between 7 and 9 hours of sleep every night. Getting less than this recommended amount may increase your risk of health conditions.

If you’re unwell or recovering from sleep deprivation, you may need even more than this amount.

To improve sleep hygiene and get more rest, try the following tips:

  • stick with a consistent sleep schedule
  • sleep in a dark room with a comfortable temperature
  • limit caffeine later in the day
  • limit substances like alcohol before bedtime
  • avoid heavy meals before bedtime

Good dental and oral health goes beyond a blindingly white set of teeth. Daily flossing and brushing with a fluoride toothpaste helps prevent cavities and gum disease.

Other tips for looking after your oral hygiene include:

  • use a tongue scraper
  • replace your toothbrush every three to four months
  • rinse with water after flossing
  • attend regular check-ups with a dentist
  • avoid tobacco products
  • stay hydrated

Other than breast exams and gynecological visits, you should make sure to visit your doctor regularly for checkups and screening exams.

You should have blood work, biometric data such as blood pressure and weight, and other preventive testing measures at your yearly physical. These tests can nip potential issues in the bud.

It’s also a good idea to check with your doctor if you have any health concerns or new symptoms. They can diagnose your symptoms and provide prompt treatment, which improves outcomes for many conditions.

You can implement various habits to improve your health, from eating a balanced diet and getting regular exercise, to looking after your oral health and getting appropriate health screenings.

The most suitable health habits can vary from person to person, so it’s a great idea to work with your doctor when establishing a new health routine.