For many women in the Asia-Pacific region, including the Philippines, the day often begins before sunrise and ends long after work hours.
Balancing professional duties, household responsibilities, and family care, women frequently sacrifice sleep, nutrition, and stress management, pushing personal health to the backseat.
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Recent research shows Filipino women may spend up to 11 hours a day on domestic and caregiving tasks, making it especially challenging to maintain wellbeing.
In line with International Women’s Day, Vipada Sae-Lao, nutrition education and training lead for Asia Pacific at Herbalife, emphasized that women’s health has far-reaching effects.
“When women invest in their own health, their families, workplaces, and future generations gain too,” she said. “Caring for your health is one of the most effective ways to sustain the energy and resilience needed for work and family.”
Women in the region face a dual burden: rising adult obesity alongside persistent child stunting and anemia among women of reproductive age. Adequate nutrition supports energy, metabolism, immune resilience, and healthy aging. Micronutrient deficiencies—iron, folate, and vitamin B12—remain common despite sufficient calorie intake.
Hydration is equally critical. Carrying water, choosing low-sugar beverages, and moderating caffeine intake help the body absorb nutrients and maintain daily function.
Hormonal changes influence nutritional needs. Menstruating women should include iron-rich foods such as leafy greens, beans, and fortified cereals, ideally paired with vitamin C to improve absorption. Menopause brings shifts that increase cardiovascular risk; a diet rich in fruits, vegetables, whole grains, omega-3s, and soluble fiber can help maintain heart health and weight.
After age 40, declining estrogen accelerates muscle loss. Regular resistance training, adequate protein from meats, legumes, dairy, and plant sources, and targeted supplementation help preserve strength and functional capacity.
Stress, sleep,
and physical activity
Health habits such as consistent sleep, regular physical activity, and stress management are closely linked to weight regulation, skin health, and hormonal balance. About 150 minutes of moderate weekly activity combined with resistance exercises promotes cardiovascular health, muscle and bone maintenance, and restorative sleep—critical after menopause.
Nutrition also supports mental wellbeing. Diets rich in omega-3s, regular meal timing, and hydration improve mood and stress response. Strong social networks further enhance emotional resilience, highlighting the broader societal benefits of women’s health.
For Filipino women, simple, consistent health habits can sustain energy for daily responsibilities and long-term wellbeing. Investing in nutrition, sleep, exercise, and preventive care is not an extra task—it is a daily choice that shapes lifelong health, benefiting women, their families, and communities.
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