For many women, the day begins before sunrise and stretches long past work hours. Across Asia-Pacific households, including in the Philippines, women often juggle multiple roles—professionals, decision-makers, and the emotional anchors of their families. These responsibilities frequently translate into skipped meals, limited sleep, and increased stress, often pushing personal health to the backseat.

Research shows Filipino women may spend up to 11 hours daily on unpaid care and domestic work, 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 the importance of women investing in their health.

“When women invest in their own health, their families, workplaces, and future generations benefit as well. Caring for yourself is one of the most effective ways to sustain the energy and resilience needed for daily responsibilities,” she said.

Nutrition and Hydration: Foundations of Preventive Health

Women face a striking nutritional paradox: while adult obesity rises, child stunting and anemia remain widespread among women of reproductive age. Adequate nutrition supports energy, immune resilience, metabolic stability, and healthy aging. Common deficiencies include iron, folate, and vitamin B12, despite sufficient calorie intake.

Hydration plays an equally important role, affecting nutrient absorption and overall function. Aiming for around two liters of water daily, choosing low-sugar beverages, and moderating caffeine intake helps maintain hydration and supports optimal health.

Nutritional Needs Across Life Stages

Hormonal changes throughout life influence dietary requirements:

  • Reproductive years: Regular iron loss increases the need for iron-rich foods like lean meats, lentils, beans, leafy greens, and fortified cereals. Pairing these with vitamin C-rich fruits and vegetables enhances absorption.

  • Menopause: Hormonal and metabolic shifts raise cardiovascular risk. A heart-healthy diet focusing on fruits, vegetables, whole grains, and omega-3-rich foods such as fatty fish, walnuts, and flaxseeds supports healthy cholesterol levels. Soluble fiber from oats, beans, and apples aids cholesterol control and satiety.

  • Ages 40 and beyond: Declining estrogen accelerates muscle loss (sarcopenia). Sufficient physical activity, including resistance training, combined with adequate protein intake from both animal and plant sources, preserves muscle and functional strength. Supplements may help fill dietary gaps but should be tailored with guidance from a qualified health professional.

The Interplay of Sleep, Stress, and Movement

Good sleep, regular exercise, and stress management are deeply connected, supporting weight regulation, hormonal balance, metabolic stability, and skin vitality.

  • Exercise: About 150 minutes of moderate activity weekly, complemented by resistance training, improves cardiovascular health, bone density, muscle preservation, and promotes deeper sleep.

  • Sleep: Consistent sleep routines and reduced screen time reinforce metabolic health, making sleep hygiene a cornerstone for healthy aging and sustainable weight management.

  • Nutrition for mental wellbeing: Diets rich in omega-3s, consistent meal timing, and adequate hydration help regulate mood, stress response, and sleep quality.

Research also shows strong social support networks improve emotional resilience, reduce stress, and enhance overall wellbeing. When women thrive, families flourish, communities strengthen, and workplaces and economies benefit.

Small Choices, Lasting Impact

For many Filipino women, small, consistent health habits—mindful nutrition, hydration, regular activity, and quality sleep—can sustain the energy needed for daily responsibilities while promoting long-term wellbeing. Preventive care is not about doing more but making everyday choices that support lasting health.