If you're curious about holistic women’s health, you've come to the right place. We care deeply about this topic because, even in 2025, many women still face gender bias in healthcare.
Too often, women are under-treated, misdiagnosed, or even dismissed as they’re considered "too sensitive" for feeling pain.
At iHeart Wellness, we're dedicated to preventing health issues from arising in the first place so that women can avoid these all-too-common challenges.
So, in this article, we share how to use a holistic approach to women’s health to optimize your everyday life and stay healthy in the long run. Let's dive in!
Why holistic women’s health matters
We love the idea of holistic health because it focuses on prevention, self-care, and overall well-being—rather than just treating symptoms.
In today's world, women wear so many hats and juggle multiple roles at once: excelling at work, caring for family, and making a difference in the community. This constant balancing act can lead to a lot of pressure and stress.
Here’s what the data says
According to Health and Safety Executive (HSE) statistics, women aged 35-54 experience 50% higher stress levels than men of the same age. It makes sense that physical and mental health challenges are more common among women.
The hustle culture also often pushes women to keep going (no matter their cycle phase!) —resulting in burnout, feelings of inadequacy, and the belief of not being “enough.”
Recent statistics even show that women are twice as likely to be diagnosed with an anxiety disorder compared to men and more prone to developing depression, as noted by Dr Judith Mohring (MBBS, MRCPsych, MA, CCST).
And of course, all this stress can lead to physical symptoms like increased blood pressure, heart rate, headaches, migraines, and much more.
But don’t let these facts discourage you.
We share them to highlight an important point: the current approach to health isn’t always working for women, and something must change. The change we need is a shift toward a holistic approach.
One that addresses the root causes and helps prevent issues from arising in the first place, rather than just putting out acute fires. So let’s explore how you can honor the unique needs of your female physiology and optimize your life from the inside out.
The 4 (often overlooked) steps to building lasting health
Here’s how to transform your health inside out as a woman.
1. Start with identifying the root cause
The first step is awareness—discovering the root cause of your challenges, even if they're tiny. Take time to educate yourself about your body and learn how it functions. Understand the natural cycle of events and what triggers your feelings.
For example, if you often feel low, experience afternoon fatigue, or struggle with insomnia, pause before asking your doctor for a quick fix. Instead, try to understand why these issues are happening.
Ask yourself: What is the real cause? And go from there.
When it comes to female health, there are two key concepts to grasp: Inner Mobility and your natural monthly cycle of hormones. Let’s look at how to use them for a more balanced and fulfilling life.
2. Prevent health problems with Inner Mobility
Heart disease, memory loss, poor organ function, and even some cancers—can often be prevented by focusing on one simple concept: Inner Mobility.
Inner Mobility is all about keeping your spine and the central parts of your body—your diaphragm, ribcage, core, and pelvis—strong, flexible, and free to move.
Why does that matter? Because it allows you to take deep, nourishing breaths that do so much for your health.
Every deep breath massages your organs, boosts circulation, and even keeps your brain healthy by moving cerebrospinal fluid. Here’s how optimizing your Inner Mobility can help you:
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Supports Organ Function: A mobile spine and core help your organs perform at their best, strengthening your immune system.
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Boosts Brain Health: Deep breaths send vital fluids to your brain, keeping it sharp and preserving memory.
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Protects Against Cardiovascular Disease: A flexible spine helps keep your aorta flexible, reducing the risk of aortic stiffness that leads to cardiovascular disease.
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Manages Stress: By promoting deep, restorative breathing, Inner Mobility can help ease stress and lower the risk of stress-related conditions.
P.S.: Dr. Jess and his team created the first-ever device available to the public that measures your Inner Age based on your aortic stiffness levels—the iHeart Wellness Monitor! This unique tool helps you see if you’re at risk for common diseases and gives you practical steps to prevent or even reverse them.
There’s nothing else like it out there. Check it out here!
3. Sync up your self-care routine with your cycle
Next up: understanding your cycle and aligning your fitness and wellness routines with your body’s natural rhythm.
Research shows your hormones influence how workouts feel and even your motivation levels. Female athletes, for example, perform best in the postovulatory phase and feel a dip in energy before and during menstruation.
Syncing your self-care with your cycle allows you to work with your hormones, and not against them. You’ll know when to slow down and when to go all in. And, to make it easy to understand, we’ll be comparing it to the cycle of the yearly seasons.
First, it starts with…
Winter (Your Period)
Think of this as your body’s hibernation phase. From roughly days 1-5, your energy levels may be low, and rest becomes essential.
This is your time for slow, gentle movement. During this phase, your body thrives on restorative activities like:
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Rest days to recharge.
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Meditation or relaxing breathing exercises.
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Outdoor walks for fresh air.
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Stretching or slower-paced yoga (Hatha or Yin).
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Light bodyweight strength exercises.
As your estrogen levels rise around days 3-4, you may notice your energy returning, allowing for gradual increases in intensity.
Pro Tip: In this phase, recovery is everything. We recommend tracking it with the iHeart Wellness Monitor. It provides unique insights into your Inner Health score, metrics like blood oxygen saturation, HRV, and more.
This valuable data helps you understand how well your current self-care routine is supporting your body, offers practical feedback to optimize your health with Inner Mobility, and shows you how to make the most of your wellness practices!
Spring (Follicular Phase)
Spring is the follicular phase, when your hormones start to rise. You’ll likely feel more energy, confidence, and motivation. So, it’s the perfect time for moderate-intensity workouts.
Great Activities for This Phase
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Jogging or power walking.
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Stair steppers or incline walking.
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Cycle classes or spinning.
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Pilates or more intense yoga.
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Weightlifting with moderate weights.
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Resistance band or dumbbell strength exercises.
Feel free to choose from the remedies above or go with something else. Just be sure you’re already bringing the energy in your workouts up. You’ve got this!
Summer (Ovulation Phase)
The ovulation phase is your peak energy phase. With estrogen at its highest, you likely feel energized, confident, and motivated to push yourself. The best days!
High-Energy Wellness & Fitness Ideas
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Interval training or running (make sure it’s on a dirt road).
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High-intensity weightlifting.
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Breath of fire.
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Intense cardio like cycling or speed walking.
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Power yoga.
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HIIT workouts with shorter recovery times.
Optimize With Data
Use the iHeart Wellness Monitor to track how your body responds to these higher-intensity workouts. It’s the perfect tool to ensure your routine supports your long-term health while maximizing your performance.
Fall (Luteal Phase)
The luteal phase is your body’s wind-down period, as it prepares for menstruation. Hormonal shifts may naturally slow you down, feel a bit moodier, making this a great time for moderate-intensity movement.
Ideal Activities for This Phase
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Yoga (vinyasa).
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Boxed breathing.
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Mindfulness meditation.
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Bodyweight or lighter weight strength training.
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Incline walking or stairmasters.
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Pilates or lower-impact movement.
No matter what you choose, just make sure it’s lower intensity, less fiery than the previous weeks.
And that’s all the seasons! Pick your favorite practices and adjust them to match the season you’re in. If you don’t feel like adjusting, that’s okay too.
At least now you’ll understand why some days your training and tasks feel harder than others—and know there’s absolutely nothing wrong with you. It’s just how your body naturally works.
4. Manage your stress levels
This is our final tip, and it’s a big one—especially for women, who are more likely to deal with high-stress levels. Long-term stress doesn’t just leave you feeling overwhelmed; it can trigger inflammation, weaken your immune system, and send your hormones into chaos.
But the good news is, you have the power to manage it.
With the right tools and practices, you can calm your mind, support your body, and create space for balance.
Try some of these:
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Meditation
Meditation is one of the most effective ways to manage stress. Studies show it reduces inflammation and boosts cell-mediated immunity, helping your body fight off illness while calming your nervous system.
You don’t need to meditate for hours to see benefits. Start with just five minutes a day. Find a quiet space, close your eyes, and focus on your breath. Over time, you’ll notice how much lighter and clearer you feel.
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Deep Breathing: Practice diaphragmatic breathing to lower your heart rate and relax your nervous system.
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Movement: Yoga or a short walk can help release tension and bring your body back to balance.
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Grounding Rituals: Create moments of calm throughout your day, whether that’s sipping tea, journaling, or simply stepping outside for fresh air.
*Pro tip*
Be extra mindful of stress during the luteal and menstrual phases. Your stress levels might naturally rise, bringing feelings of anxiety or restlessness. It’s completely normal—just part of your body’s natural cycle. Yet, you should still make sure you manage it with care.
That’s where the iHeart Wellness Monitor comes in. It helps you track your stress levels in real-time, giving you a clear picture of how much tension your body is holding in these phases.
Stress shows up differently for everyone, and so often we don’t even realize it’s there. The iHeart Wellness Monitor helps you catch it early—before it turns into anxiety, emotional eating, or burnout—and guides you with ways to release it effectively.
And here’s the best part: it doesn’t stop at stress tracking!
You’ll also get 4 other powerhouse apps designed to optimize your body and improve your Inner Mobility—so you can fully benefit from wellness techniques (like pranayama) and release stress in only a few minutes!
We truly recommend getting your hands on this tool—it’s a game-changer for understanding your body and knowing exactly what it needs at any given moment.
Final Thoughts on a Holistic Approach to Women’s Health
And there you have it! These are our top tips to help you optimize your daily life, find balance, and create lasting health as a woman. Remember, holistic women’s health is a long-term journey, so don’t expect overnight changes—give yourself grace and time.
Treat this article as a guide, not a rulebook. Pick the tips that feel right for you and your lifestyle, and start where you’re most comfortable.
If you’re ready for deeper insights into your inner health, the iHeart Wellness Monitor is here to help.
It provides unique & highly integrative metrics to show how your body is responding to different practices, highlights potential risks for chronic disease, and gives you actionable medical feedback tailored to your results.
Take the guesswork out of your health and get it here!
Unlinked Resources:
https://evidence.nihr.ac.uk/collection/womens-health-why-women-feel-unheard/
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