Hey friends,

This week has been an emotional whirlwind for me. My mom—my rock, my role model—fractured her leg after a seemingly trivial fall. Instead of seeking help immediately, she shrugged it off, saying, “It’s just a little pain. I’ll manage.” Two days later, the fracture had displaced, and surgery became inevitable. Watching her go through this has made me reflect on a bigger issue: why do women—mothers, sisters, daughters, friends—always put everyone else before themselves, even at the cost of their own health?

As a doctor with 10 years of experience, I’ve seen this story play out countless times. Women juggle careers, families, and homes like superheroes but often skip their own check-ups, ignore warning signs, or shrug off pain as “no big deal.” But here’s the thing: your health isn’t just about you. When you’re healthy, you can be there for your loved ones in a meaningful, sustainable way. So today, I want to talk about simple but powerful steps women can take to prioritize their health at every stage of life.

1. Don’t Ignore Your Body’s SOS Signals

My mom’s story is a classic example of why listening to your body is crucial. If something feels off—persistent pain, extreme fatigue, or unusual symptoms—don’t dismiss it. Trust your gut. Your body is trying to tell you something, and the earlier you address it, the better the outcome.

👉 Pro Tip: Schedule an annual health check-up. Think of it as a self-care ritual. Pap smears, mammograms, and bone density tests might not sound glamorous, but they’re lifesaving.

2. Move That Body, Any Way You Can

Exercise doesn’t have to mean joining a fancy gym or running marathons. Even a daily 30-minute walk can do wonders for your heart, bones, and mood. Weight-bearing exercises like walking, dancing, or light strength training are especially important for women as we age because they help prevent osteoporosis.

👉 Pro Tip: Pair movement with joy. Dance in your kitchen, stretch while binge-watching Netflix, or take the stairs whenever you can.

3. Feed Yourself Like You Love Yourself

We pour love into every meal we cook for our families, but when it comes to our own plates, it’s often whatever’s quick and easy—hello, leftovers and coffee. Let’s change that. A balanced diet rich in whole grains, lean protein, healthy fats, and colorful fruits and veggies isn’t just fuel; it’s medicine.

👉 Pro Tip: Keep it simple. Stock up on nuts, Greek yogurt, pre-washed salad greens, and fruits for quick, nutritious options. And please, hydrate like you mean it—aim for 8 glasses of water daily.

4. Prioritize Mental Health Like a Boss

The mental load women carry is often invisible but heavy. Between work deadlines, homework supervision, and remembering birthdays, it’s easy to feel overwhelmed. Mental health is just as important as physical health, and burnout is real.

👉 Pro Tip: Build micro-moments of joy into your day. Call a friend, take a deep breath, or spend five minutes in silence. If anxiety or sadness lingers, don’t hesitate to seek professional help. Therapy is self-care, not a weakness.

5. Strengthen Those Bones, Starting Now

Osteoporosis is sneaky—it often doesn’t show symptoms until something breaks. Women, especially post-menopause, are at higher risk due to hormonal changes. Calcium and Vitamin D are your bone’s best friends.

👉 Pro Tip: Add dairy, almonds, leafy greens, or fortified foods to your diet, and don’t forget to step into the sunlight for a healthy dose of Vitamin D.

6. Respect Your Rest

Sleep is not a luxury; it’s a necessity. Chronic sleep deprivation increases your risk of heart disease, obesity, and even depression. Yet, how many of us sacrifice sleep to catch up on chores or scroll mindlessly through Instagram?

👉 Pro Tip: Aim for 7–9 hours of sleep every night. A consistent bedtime routine—think chamomile tea, a good book, and no screens—can work wonders.

7. Ask for Help (And Don’t Feel Guilty About It)

This is the hardest one for most women. But here’s the truth: you don’t have to do it all, and asking for help doesn’t make you less capable.

👉 Pro Tip: Delegate household tasks. Teach your kids to pitch in, and let your partner take the lead sometimes. Your well-being matters.

A Word to the Men in Our Lives

If you’re reading this and thinking about the amazing women in your life, remind them that their health matters. Encourage them to rest, exercise, and see a doctor when needed. Better yet, join them in these healthy habits—health is a family affair.

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To All the Women Out There:
You are irreplaceable. Your family needs you, but they need the healthiest, happiest version of you. So stop seeing self-care as selfish; it’s the most generous thing you can do for those you love. My mom’s fall was a wake-up call—not just for her but for me too. Let’s not wait for a crisis to start taking care of ourselves.

Here’s to putting yourself back on your priority list—you’ve earned it.

With love and a little tough talk,
Butter 🩷