Women often juggle leadership, caregiving, and problem-solving — at work, at home, and in their communities — while frequently putting themselves last.  But in honor of International Women’s Day on March 8th, let’s disrupt that pattern. We invite you to use this month as an opportunity for a self-care tune-up: a time to check in with yourself, reflect on what you truly need, and commit to small but meaningful ways to replenish your energy. 

Prioritizing check-ups, understanding your body’s changes, and making small, intentional choices can support your well-being at every stage of life. Up to a third of women experience severe menopausal symptoms, and many hide them at work. Others face challenges like infertility, hormone imbalances, endometriosis, or postpartum recovery — often in silence. Whatever stage of life you’re in, listening to your body, seeking support, and prioritizing self-care matter.

How are you taking care of yourself this month? Here are some daily Microsteps to try:

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Put your phone away before bed and do something that relaxes you. 
It can be a warm bath, 5 deep breaths, or listening to a song you love. Finding small ways to relax and recharge can help you avoid chronic stress, which can disrupt hormonal balance, and has been linked to heart disease and digestive issues.

Take 5 minutes for squats, lunges, or wall push-ups. 
Women are more prone to osteoporosis, a condition that can weaken the bones, especially post-menopause. Resistance exercises can help increase your strength and promote bone growth. If you have mobility limitations, try seated bicep curls or shoulder presses using light weights or a resistance band.

Make drinking a glass of water part of your morning routine. 
Drink a glass of water while brewing your morning coffee or tea, as you pick out your clothes for the day, or as you pack your kids’ bags. Proper hydration supports the body’s ability to regulate hormones, and it can also help with digestive health and skin health.

Identify one task this week — whether it's picking up groceries or doing school drop-off  — and ask someone in your support circle to take it off your plate. 
Women often carry the burden of family responsibilities, household chores, appointments, and more. It’s okay to lean on others and to ask for help when you need it.

Get into bed 30 minutes earlier than usual. 
Poor sleep can contribute to higher blood pressure and inflammation, and can affect insulin sensitivity and appetite regulation. 

Add a handful of lentils, chickpeas, or edamame to your next meal. 
Heart disease is the leading cause of death in women. Eating foods that are rich in fiber can help reduce cholesterol levels and improve heart health. 

To better prioritize your health and medical care, complete one of these Microsteps today:

Book an appointment with your physician if you're just not feeling like yourself. 
A common sign of perimenopause is “not feeling like myself.” Your care provider can help you understand and address some of the subtle signs of perimenopause such as sleep or mood changes. Paying attention to your body’s signs can help you address what’s going on head-on.

If you’re 40 or older, consider scheduling a mammogram this month. 
Health guidelines now advise women to start mammogram screening at the age of 40. Choosing a set date, like your birthday, makes it easier to remember to schedule annual or biennial screenings.

Log on to your phone when you get your period. 
There are even apps that can help you keep track of cadence and any unusual symptoms. Irregular cycles, heavy bleeding, or extreme PMS symptoms can be signs of underlying conditions like PCOS or thyroid issues.

Ask relatives about your family’s history of breast, ovarian, or cervical cancer. 
Some cancers have a strong genetic component, making screenings even more essential. Family history can influence your risk and screening needs, so don’t be afraid to ask around.

Incorporate two minutes of pelvic floor exercises (like Kegels) into your routine. 
Almost a quarter of women in the US experience issues like pelvic floor dysfunction, incontinence, or prolapse, and pelvic floor exercises can help. To do a Kegel, contract your pelvic floor muscles as if you're stopping urine flow, hold for 3-5 seconds, then relax, and repeat.


 

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