Top 10 Wellness Rules Every Indian Woman Should Live By – At Every Age
From your 20s to your 60s and beyond, here’s how to honour your health and happiness through every stage of life.
In today’s fast-paced world, women often juggle countless roles — caregiver, professional, partner, parent — while putting their own well-being on the back burner. But the truth is, investing in your health isn’t selfish — it’s essential.
Whether you’re building a career in your 20s, managing a household in your 40s, or embracing reinvention in your 60s, prioritising your wellness is the most empowering decision you can make. These 10 tips offer timeless, practical guidance for staying strong — body, mind, and soul — at any age.
- Don’t Skip Your Annual Health Check-Ups
Your body gives you subtle signals before anything goes wrong — but you need regular check-ins to catch them. Annual visits to your gynaecologist and physician are key. Depending on your age, don’t forget to schedule:
Pap smears and pelvic exams (start by 21)
Mammograms (begin around 40, or earlier if there’s a family history)
Bone density tests post-menopause
Think of health screenings as an early warning system — not just damage control.
- Eat for Energy, Strength & Hormonal Balance
Nutrition isn’t one-size-fits-all — your needs shift with every life phase:
In your 20s–30s: Focus on calcium, iron, and folic acid.
In your 40s–50s: Embrace fibre, omega-3s, and antioxidant-rich foods.
60+: Add Vitamin B12, protein, and probiotics to your plate.
Leafy greens, seasonal fruits, lentils, nuts, seeds, and desi staples like millets and curd go a long way in keeping you energised and hormone-happy.
- Move Daily, Move Joyfully
Fitness isn’t just for looking good — it’s your shield against lifestyle diseases, mood swings, and fatigue. You don’t need a gym membership to stay active:
Try a 30-minute brisk walk
Take up yoga or classical dance
Join a local Zumba or swimming class
According to WHO, women should aim for at least 150 minutes of moderate aerobic activity each week. Even chores like gardening or climbing stairs count!
- Treat Your Mind with the Same Care that You Do Your Body
Be aware that in any situation, you most likely carry some unacknowledged stress. As women we are often subject to societal pressure, care-giving on behalf of family, friends and neighbours, and silent anxiety. No matter the type of stress you carry, your mental health is just as important:
Meditate or practice pranayama
have emotional boundaries
use therapy without feeling shame
Your mental health is just as important as your physical health, and there is no shame in asking for help.
- Make Sleep More Restful and More Quality Sleep a Priority
Many women report suffering from sleep difficulties, especially during times of PMS, during menopause, or during periods of high stress. It is very important to place quality sleep as a priority because sleep impacts every single body system – from immunity, to mood.
Here’s how:
Stick to a bedtime routine
Unplug from screens an hour before bed
Sip calming herbal teas like chamomile or tulsi
Aim for 7–9 hours — your body and brain will thank you.
- Hydrate, Hydrate, Hydrate
Water is your body’s natural detox tool. It boosts energy, keeps skin glowing, aids digestion, and supports brain function.
Carry a reusable bottle, set reminders, or jazz it up with cucumber or lemon slices. Coconut water, buttermilk, and aam panna in summer are great hydrating desi options too.
- Protect Your Skin — Every Day
Skincare isn’t vanity — it’s preventive care. Indian skin types are vulnerable to pigmentation, sun damage, and dryness. Shield your skin with:
SPF 30+ sunscreen — even indoors
Natural moisturisers like aloe vera or almond oil
Regular checks for changes in moles or patches
Sun protection also lowers your risk of skin cancers and premature ageing.
- Strengthen Your Bones Now to Stay Strong Later
Post-menopausal bone loss is real — but preventable. Don’t wait for a fracture to take action:
Eat calcium-rich foods like sesame seeds, ragi, paneer, and leafy greens
Soak up sunlight for Vitamin D or consider supplements
Do strength training or resistance exercises twice a week
A strong skeletal system supports lifelong mobility and independence.
- Moderation is the Best Medicine
It’s no secret — smoking and excess alcohol are major health hazards. The good news? You can still enjoy life while making smarter choices:
Limit alcohol to one drink per day
Quit smoking entirely — seek support groups or medical help if needed
These changes aren’t just about preventing illness — they enhance vitality, clarity, and longevity.
- Create Your Tribe – Wellness is Better Together
Surrounding yourself with supportive people makes a healthy lifestyle easier. Participate in women’s health forums, walking clubs, yoga groups, or start your own WhatsApp group focused on wellness.
Support each other, share tips, exchange recipes, and hold each other accountable. Because strong women support other women – and wellness is always better together.
https://www.infinitymedicalgroup.org/
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