Navigating your own health journey can feel challenging at best, and exhausting at worst, particularly in an age where our news cycle churns out new health advice most days of the week. It can feel hard to keep up. Is all ultra-processed food bad for us? Should we skip breakfast and fast, or is it the most important meal of the day? What type of exercise is in vogue, and should that mean we disregard other forms of fitness?
Wading through the online world of health and fitness to find the answer you’re looking for can feel like a never-ending mission. It can leave you feeling more confused than you felt at the start. But it shouldn’t have to be this perplexing. Every so often a singular bit of advice from a friend can cut through the noise and offer a first-hand experience of what you may also be going through. That’s why we asked a group of women for their one tip which changed the game. These nuggets of wisdom cover medical dilemmas, food choices and exercise habits, from handling doctor’s appointments to choosing what to eat for breakfast.
Everyone’s health journey is different, so what works for one person might not work for another, but there are plenty of insightful observations which may chime with you.
1. The pill can treat insomnia
My biggest health revelation came when, at 26, I struggled with a bout of insomnia for six months. I couldn’t understand why I was suddenly this nervous wreck at nighttime – it wasn’t as if I was playing the same thought over and over. I was just wired.
After months of research I realised the problem might be something physical rather than mental: my hormones. After seeing a gynaecologist, he confirmed it. My racing thoughts at night were down to the fact that I had a progesterone imbalance. Perimenopausal women know this experience well: it’s one of the main symptoms of menopause. Except, I wasn’t experiencing The Change. It actually had PCOS.
I was prescribed the combined pill and, within a few weeks, I was back to normal. Women have such sensitive hormone fluctuations and often it isn’t a deeply suppressed trauma that is causing havoc with your emotions, sleep or productivity. It might just be your hormones. Eleanor, 30
2. Invest in a giant foam roller for back pain
I spent years (and a lot of money) seeing a chiropractor every month for back pain, then realised if I rolled out my back every day using a giant foam roller, it totally got rid of the pain and meant I no longer needed to go for pricey appointments. It really eases muscle tension and tightness, particularly if you’re sitting at a desk all day to work. Strengthening my back by doing body pump classes really helped too, and doing daily stretches. Obviously it won’t work for everyone but if it’s a case of muscle tension and tight muscles, you will hopefully benefit too. Fiona, 38
3. Always request copies of your medical records and ask for a second opinion
You know when something is wrong with your body, and that instinct is worth trusting. For almost a decade I lived with what I believed was a confirmed diagnosis of polycystic ovary syndrome. I was barely a teenager when it was first mentioned to me and, like many young women handed an explanation for painful, unpredictable periods and a host of other symptoms, I accepted it and moved on.
It wasn’t until my early twenties that a GP told me, matter-of-factly, that there was no record of PCOS on my file and that, as far as they were concerned, I didn’t have it. What followed was two years of appointments, referrals and advocating loudly for myself in rooms where I often felt like I was making a fuss. I pushed for a second opinion and requested a full history of my medical records where I was able to pull out all previous test results related to my hormones. That second opinion confirmed what I had suspected all along – I do have PCOS. There isn’t a huge amount that can be done by way of treatment, but having it formally recognised and recorded matters. Your medical history follows you through illnesses, hospital admissions, new doctors and new cities. Ask questions, request your records and never be afraid to push back. Lucy, 25
4. Understand your cycle and respond to what your body needs
I wish I’d understood my cycle earlier and knowing what my body needs during certain phases. What my body craves and needs during the luteal and follicular phase are entirely different. I’ve shifted my routine, how much I socialise and what I eat so that it suits me during the different phases. I’ve worked out that I need to slow down in my luteal phase and so I do more yoga, take longer walks and enjoy more solitude. This is highly contrasted against when I’m in my follicular phase when I do more things that are energising like running and spending time with friends. Laurie, 32
5. The importance of prioritising good sleep
In my twenties and thirties I used to boast about how little sleep I needed. My lifestyle put my claim to the test, whether that was through socialising, box set marathons or the early years of parenting. I generally got around six hours a night but could survive on as little as four to five hours – although caffeine was my best friend and the brain fog was real. Then when I turned 40 I was gifted a fitness tracker and it completely upended everything I thought I knew about sleep. I became obsessed with deep sleep levels, hours in bed and daily readiness. And with hitting the optimum level of rest for productivity and overall wellbeing. It was a constant quest for perfection. The more I researched, the more I realised I should have been prioritising good sleep my whole life.
Beyond the obvious positive effects of good sleep, it goes deeper – getting seven to nine hours a night (the recommended amount for adults aged between 18-65) can help your immune system, weight, skin, mental health, longevity and brain function. Of course we’d all like to get the optimum amount of sleep but life gets in the way. However, the importance of keeping a routine is a key element of good sleep habits. For example, consistent wake times, even on a weekend, as is ditching the perfectionism – I find that trying to stick to bedtime rituals (mine are a shower, lavender spray, reading and white noise) is enough to keep things on track.
Since making a concerted effort to head to bed earlier, partake in my nightly wind-down routine and adhere to a consistent sleeping window, I’ve found my energy levels, appetite regulation, cognitive function, mood and motivation have been much higher. I now average seven to eight hours a night, a big improvement on my earlier years. That being said, it’s easy to become a sleep bore – all we can do is try our best to prioritise this most important of recovery functions and not beat ourselves up for the odd rebellious five-hour sleep. Nat, 40
6. There are MUCH more important things in life than your weight
Oh what I wish I could tell my younger self about fad diets. I spent years following every new trend that came along, claiming to help you lose weight.
There were the depressing days on the raw food diet when I consumed raw radishes and carrots with nothing else, then was so overcome with headaches I had to stop. There was the hideous baby food diet where, you guessed it, I ate jars of baby food for what felt like forever but was in fact only 48 hours. I gave up because the smooth texture was making me gag. There was the Special K diet (remember that one!?) when I ate straight up cereal for two weeks, taking in zero nutrients. Except I thought it meant swapping meals for any cereal, so I was putting away bowls of Golden Nuggets as well.
It’s a bit sad now to think that young woman thought she needed to do these torturous things to lose weight and look a certain way. If only I could tell her there are MUCH more important things in life than your weight. Like your physical health and mental wellbeing – both of which take a hit when you miss out key nutrients, such as carbs and protein, and follow restrictive diets.
I’d like to think I would have listened but, in reality, the messaging around food and weight back then was skewed in a way that didn’t help us to form healthy habits. Instead, it promoted being ‘supermodel skinny’ and constantly hammered home the idea that weight is all that matters.
Now, I try to make up for this by promoting the ethos of eating BETTER not LESS and all the benefits that brings to your mind and body. Issie, 34
7. Don’t place productivity above everything else
Growing up, I was taught that being productive was important, which equated to getting up early and always being seen to be ‘doing’ something – as a kid, that was reading, doing schoolwork, chores, etc (ie something that wasn’t considered ‘lazy’, like watching TV or napping).
I still carry feelings of guilt as an adult if I feel I’m not being ‘productive’ – if I’m not up by 7-8am and completing daily chores, laundry, work (even on weekends), I often feel bad about myself.
I’ve had to work hard to train myself out of those thoughts and feelings, because I know from experience it can lead to burnout and poor mental health. Now I do my best to give myself grace and listen to what my body needs – sometimes you really do need to be ‘lazy’ and just rest, take time out, recover from work/school and give your brain a break. The dishes, laundry and whatever else needs to be done will still be there later or tomorrow, and you won’t win any medals for completing them all as quick as you can. Your health (mental and physical) is way more important. Naomi, 40
8. Question certain food choices if your body doesn’t react well to them
Growing up, my mum insisted on us eating high-fibre brown bread. In the 1970s and 1980s, questioning food choices wasn’t a thing, so I would just throw anything down my neck. I dealt with stomach issues for decades to come and it wasn’t until my late-fifties that I finally went to the doctor and worked out that high-fibre foods don’t react well with me. I now avoid brown bread and have either white, soda or sourdough, which all work well for me (and taste great). Jo, 64
9. Take the number on the scales with a pinch of salt
Women’s weight fluctuates a lot more than men’s over the course of a week or month, because of our cycles. For me it meant that it mentally wasn’t the healthiest way to track progress because my weight is more likely to go up and down naturally. Also, if you’re a woman doing weight training, your weight might go up because you’re putting on muscle mass but still losing fat. Now I focus on what makes me feel good physically and mentally. I can’t remember the last time I actually stepped on a scale and I feel so much better for it. Rachel, 30
10. Choose a savoury breakfast and enjoy sweet treats later in the day
One health tip that has really changed the game for me was learning about starting the day with savoury food. I heard about this from The Glucose Goddess, who explains that if we start the day with a sweet breakfast (even wholemeal oats) this can spike our blood sugar levels and leave us craving more sugary items later in the morning. Now I’ve mostly swapped out my overnight oats for avocado toast first thing in the morning, although if I do choose a sweet breakfast I make sure to balance out the glucose with heathy fats and protein, such as nut butter and plain Greek yogurt.
As someone with a major sweet tooth I know that I feel much better if I enjoy my sweet treats later in the day, where my stomach is better able to digest the sugars. Anecdotally, I do feel on a more even keel – less anxious and tired – from starting the day this way. Emily, 30
11. Listen to what your body is telling you
About four years ago I was having heart palpitations and suffered with bouts of high anxiety. I knew something was off but put off getting it checked out for a couple of years. Eventually I was diagnosed with Graves’ Disease, which causes high thyroid function. Once I started taking the appropriate medication I felt so much better. I wish I’d got it checked out earlier and now I make a point of listening to my body, we’re more intuitive than we think. Cassie, 40
12. Track your menstrual cycle – knowing which phase you’re in makes your mood and symptoms far more manageable
I decided to come off of the pill just over three years ago. I’d spent the past 10 years on all sorts of different hormonal contraceptions – the implant, the injection, three types of pill – and experienced just about every side effect that comes with them, good and bad alike. I’d felt like I’d never known whether what I was experiencing was because of the contraception or if it was just me. I’ve obviously still had symptoms to manage since coming off of it, but at least it’s way more predictable and, ultimately, manageable.
In my opinion, cycle tracking should really be taught as part of sex education. Simple things like avoiding caffeine during my luteal phase and making the most of more energy during my follicular phase have been game changers. Flora, 29
13. Ask (and remind yourself) of your family’s health records
I suffered with chronic lower back pain for roughly nine months in 2024/5. Thankfully, my GP and other doctors took my case seriously from the start, as I was evidently in a lot of pain. However, many months were spent going down the wrong path for a diagnosis.
It wasn’t until five-six months in that I casually mentioned to a physio about an AS diagnosis in my family. I had no idea that AS symptoms were anything like the ones I was experiencing. The physio told me right away that we would be working towards getting that diagnosis for myself, which was shocking to me at the time. If I had looked more closely into my family’s health history at the start, not only would I have saved on all the massages and acupuncture I splashed out on, but I would have reached a diagnosis sooner and begun the right course of treatment. I don’t allow myself to feel guilty about this though, as the pain luckily didn’t rumble on for years and I’m thankfully doing a lot better now. Helen, 30
14. Don’t undermine walking as exercise
Walking is my preferred form of cardio. It’s low effort, easy to slot into my day and enjoyable (especially when the weather’s nice). I aim to do around 7,000 steps a day. I find taking a walk in the morning boosts my mood for the entire day. A short 15-20 minute walk after meals for digestion also makes the world of difference. Maria, 25
15. Be gentler on yourself when it comes to exercise, treat it as something to practice and not to be perfect at
I wish I’d known earlier that consistency is something you have to learn and practice. I wanted to be someone that exercised regularly so I would look up these really intense six-week plans in the hope it would push me into a routine. I’d go all guns blazing for the first week and then just burn out and feel bad about it every time. When I started being a bit gentler and treating exercise as something to practice and not to be perfect at, it completely transformed how I approach it.
Now, my rule is just to show up – whether it’s a class, a run or going for a walk – and do whatever I can manage that day, even if it’s just five minutes. It’s meant I’ve developed a really consistent exercise routine that can adapt to how I feel at that time. It doesn’t feel like a chore and instead has become just a habit that I actually enjoy. Katie, 34
