5 helpful health tips for women

Women today lead multi-faceted lives, often finding themselves juggling multiple roles, whether it’s prioritising their career, family, friends, personal wellness or all of the above and whatever else life throws at them. To take control of their physical and mental health journey, it's so much more than maintaining a balanced lifestyle and getting regular health check-ups.

In honour of Breast Cancer Awareness Month this October, we’ve rounded up some information and resources on how you can take care of your health and insights into women’s wellness. Read on for some tips on how to keep yourself happy and healthy.  

1. Build awareness on breast health

For Breast Cancer Awareness month, you’ll find several events being held in support of this cause around Hong Kong each year. The Hong Kong Breast Cancer Foundation (HKBCF)  stages an annual Pink Walk, a charity walk around The Peak, while on 27 October the Cancer Fund will host a Dress Pink Day, where you can wear pink to raise awareness and show your support for those affected by breast cancer. If it’s been a while since you were last tested, HKBCF also offers appointments for a breast check-up which can be booked online through their website here .

Breast cancer is the most common form of cancer among women in Hong Kong, and is the third leading cause of cancer-related deaths. One in 14 women are at risk of developing breast cancer in their lifetime, but early detection can save lives. The HKBCF estimates that there is a 97.5 per cent survival rate for Stage I breast cancer within five years of diagnosis .  

The HKBCF recommends conducting a monthly self-exam to check for any abnormalities , such as changes in the skin such as lumps and dimpling, or a change to the shape and size of your breast. And of course, don’t forget to book your regular clinical breast exam or a mammogram every other year (depending on age and risk level, the frequency of these may change).

2. Track your cycle and harness your hormones

Whether you use an app or go old school with a notebook, you can glean a lot of information from tracking the ins and outs of your menstrual cycle, especially if any of your symptoms – anything from severe pain to bloating to energy dips, hair loss and digestive issues – are persistent and disruptive to your everyday life. 

The length of your cycle, the symptoms you experience and the timing of each can help doctors diagnose any underlying menstrual disorders or hormonal imbalances, such as polycystic ovary syndrome (PCOS), endometriosis, or fibroids.

In addition, learning more about your menstrual health gives you the option of cycle syncing – tailoring aspects of your lifestyle such as diet, exercise and sleep to each phase of the menstrual cycle. As your hormone levels fluctuate, so do your energy levels, strength, PMS symptoms and more. By cycle syncing, you can harness your strength and energy for better performance and to prioritise rest and recovery when your body needs it.

3. Prioritise your mental health

Mental health is just as important as physical health, and in a city where everything feels urgent, it can be hard to take a beat and slow down.

Aside from seeking professional help or support from friends and family, it’s important to have an arsenal of self-care and relaxation tools you can turn to when in need. Find simple, relaxing activities you can do alone or with friends, like reading or cooking, to boost serotonin. Alternatively, yoga, meditation and breathwork are great ways to manage and relieve stress and you’ll even be able to earn miles while doing so through our wellness journey in the Asia Miles by Cathay app.

New to meditation and unsure where to start? Join free “mini” meditations on select Mondays in October and November at community clubhouse Good Peoples. If you’re in need of some serious de-stressing, its meditations are designed to give you a dose of clarity, grounding, and all-around good vibes. Sign up via the Good Peoples Instagram page .

Good Peoples, 603 Valley Centre, 80 Morrison Hill Road, Wan Chai  

4. Listen to your gut

Previously an overlooked side of wellness, there is growing evidence to show that our gut is linked to our brain, and that our gut microbiome plays a crucial role in our overall health, impacting various things such as chronic diseases and disorders like depression and anxiety.

More than 90 per cent of serotonin is produced in the gut, so it can strongly influence our mood. A general pathway towards good gut health is to eat high-fibre foods, a diversity of fruits and vegetables, and probiotic-rich foods such as yogurt, kimchi or sauerkraut, which promote the growth of “good” bacteria in the gut and reduce the chances of inflammation and other digestive issues. Probiotic supplements and traditional Chinese medicine can also help, while modern TCM brand Nooci also offers carefully blended products aimed specifically at improving women’s all-round wellness.

If you’re looking for a comprehensive analysis of your gut health, or you are struggling with gut health issues, you can visit functional medicine clinics like LifeClinic or Thrive Wellness in Hong Kong.

LifeClinic, 2-3F, The Loop, 33 Wellington Street, Central, 2881 8131

Thrive Wellness, GF, 41 Gough Street, Central, 9177 1562  

5. Explore a range of women’s health clinics

Beyond seeing a general practitioner or specialist, there’s a range of other services you can turn to for bolstering your overall wellness.

More people are looking to Traditional Chinese medicine to aid with everything from pain management to fertility, prenatal and postpartum support, beauty remedies and more.

For individualised treatments for a wide variety of women’s health issues, services such as acupuncture, cupping, moxibustion, singing bowl healing, gua sha, and more can help provide relief, while focusing on the root causes of the problem. For a list of registered Chinese medicine practitioners in Hong Kong, click here .

Hong Kong’s first multidisciplinary women’s health clinic, Joint Dynamics Evolve , may also come in handy. It offers a variety of services such as pelvic, menopausal, prenatal and postnatal physiotherapy, psychology and osteopathy, and fitness classes led by women’s health specialists. The clinic also provides a safe, supportive space for all women, including new mums, or women who have suffered a loss.

Joint Dynamics Evolve, 6F Asia Standard Tower, 59-65 Queen’s Road Central, Central, 2762 0528