Women’s Health Through the Ages

Building Vitality, Resilience & Healthy Longevity - One Life Stage at a Time

As women, we often become very good at putting ourselves last. We care for our families, build careers, support partners and communities and sometimes only seek help when something feels seriously wrong. But women’s health is not something we should address only when symptoms appear. From the teenage years through the reproductive years, perimenopause, menopause and healthy ageing, prevention gives us an opportunity to build the foundations for vitality long before disease develops.

As a naturopath, nutritionist and herbalist, I believe this is one of the most important conversations we can have. What can we do today to support the woman we will become tomorrow?

Australian health data makes this particularly relevant. Women now have an average life expectancy of around 85 years, yet the Australian Burden ofDisease Study estimates women spend approximately 11years of their lives in ill health. (AIHW)

Our goal should therefore be more than simply living longer. The goal is to live well for longer.

‍Prevention must begin early and changes across a woman’s lifespan

Women’s nutritional, hormonal and health needs are not static. They evolve throughoutlife, which is why a personalised approach is so important. The AustralianInstitute of Health and Welfare reports that 61% of Australian womenwere living with at least one long-term health condition in 2022.Among women aged 18–44, 46% had at least one chronic condition, rising to 59%among women aged 45–64 and 77% among women aged 65 and over. (AIHW). This reinforces the value of addressing risk factors early rather than waiting for chronic disease to develop.

Adolescence & young adulthood

These years provide an important opportunity to establish lifelong nutritionalfoundations.

Adequte iron, protein, calcium, vitamin D, B12 and other micronutrients support growth, menstrual health, energy and the development of peak bone mass. Nutrition during these years can influence health decades later.

Foryoung women, preventative care may include looking beyond symptoms to menstrual patterns, iron status, nutrition, digestive health, stress, sleep, exercise and mental wellbeing.

The reproductive years

Preconception and reproductive health are also important opportunities for prevention.

A nutrient-dense, predominantly whole-food diet rich in vegetables, fruit, legumes, wholegrains, quality protein, healthy fats, fibre and omega-3fatty acids, alongside appropriate folate and B12 intake, can provide important nutritional foundations.

For women experiencing conditions such as PMOS/PCOS, endometriosis, painful or irregular periods, PMS or fertility challenges, earlier nutritional and naturopathic support may help identify modifiable factors and provide an individualised strategy.

 Midlife and beyond

One of the biggest shifts I encourage women to make is to start preparing for menopause before menopause arrives.

Perimenopause can be a surprisingly long transition. It usually occurs during the 40s and 50s, and symptoms can begin well before periods stop. (Healthdirect)

Importantly, menopause does not always occur around 50.

In Australia, approximately three-quarters of women experience natural menopause between 45 and 55, with an average age of around 51. However, approximately 1in 10 women experience premature or early menopause. Menopause before 40 is classified as premature menopause, while menopause between 40 and45 is considered early menopause. (Jean Hailes)

Earlyloss of ovarian function matters because reduced oestrogen exposure can haveimplications for bone and cardiovascular health, not simplyhot flushes and periods. Women experiencing menopause earlier than expectedshould therefore discuss appropriate medical assessment and management withtheir GP. (Jean Hailes)

Froma naturopathic perspective, this is also a valuable time to assess:

·        nutritional status and dietary quality

·        protein intake and muscle health

·        cardiovascular risk factors

·        blood glucose regulation

·        sleep and stress

·        digestive and bowel health

·        menstrual changes

·        bone health

·        exercise and resistance training

·        alcohol and smoking

·        medications and supplements

·        family history and individual risk factors.

Protecting the heart, brain and bones

Three areas deserve particular attention as women move through midlife and beyond: cardiovascular health, brain health and bone density.

Heart health

Cardiovascular disease remains a major health issue for Australian women.

The latest AIHW data estimates that 563,000 Australian women aged 18 and over were living with heart, stroke and vascular disease in 2022–24. In 2023,approximately 19,800women experienced an acute coronary event and 19,000 women experienced a stroke.(AIHW)

Importantly,cardiovascular risk can change substantially around and after menopause.

Nutrition, physical activity, healthy body composition, blood pressure management, glucose regulation, adequate sleep, smoking cessation and a Mediterranean-style dietarypattern can all form part of a preventative strategy.

This is why I encourage women not to dismiss changes in blood pressure, cholesterol, blood glucose, body composition or exercise tolerance as simply "gettingolder".

Midlife is an opportunity to reassess cardiovascular health— not a reason to accept declining health as inevitable.

Brain health and dementia prevention

Brain health is another reason to think about prevention much earlier than old age.

Dementia is now Australia's leading cause of death, and it has a particularly significant impact on women. In 2023, dementia was responsible for approximately 12.5%of female deaths, compared with 6.8% of male deaths. Almost 10,900Australian women died from dementia in 2023. (AIHW)

AIHWestimates that dementia was also the leading cause of disease burden for Australian women in 2024,accounting for approximately 159,000 DALYs and 5.7% of women's total diseaseburden. (AIHW)

Perhapsmost importantly, AIHW estimates that 43% of dementia disease burden is attributable to sixpotentially modifiable risk factors. (AIHW)

Thisreinforces the importance of thinking about brain health throughout adulthood —not simply when we reach our 70s or 80s.

Abrain-supportive lifestyle includes:

movement + cardiovascular health + nutrient-dense food +sleep + social connection + mental stimulation + metabolic health.

Thereis no single "dementia supplement". Prevention is much broader — andstarts decades earlier.

Bonehealth

Bonedensity is another area where prevention is crucial.

Australiandata shows osteoporosis and osteopenia affect women disproportionately. In2022, 5.5%of Australian women had self-reported osteoporosis or osteopenia, compared with1.1% of men, rising to 26% among women aged 75 and over. (AIHW)

AmongAustralians aged 45 and over, minimal-trauma fracture hospitalisations were morethan twice as common in females as males in 2021–22. (AIHW)

Bonehealth therefore needs to be considered long before the first fracture.

Adequateprotein,calcium, vitamin D and other nutrients, combined withprogressive resistance training, weight-bearing activity, balance training andappropriate medical assessment, are important components of maintainingskeletal strength.

Forwomen experiencing premature ovarian insufficiency or early menopause, bonehealth deserves particular attention because earlier oestrogen loss canincrease risk. (Healthdirect)

Where can Naturopathic, Nutritional& Herbal Medicine fit?

Great naturopathic care is not about finding one magic herb or supplement.

Itis about understanding the whole woman in front of you — her lifestage, nutrition, symptoms, health history, medications, family history,lifestyle and individual risk factors — and then building a practical,evidence-informed plan.

The research increasingly supports personalised nutrition and lifestyle approaches across the female lifespan. Mediterranean and plant-forward dietary patterns are associated with favourable cardiometabolic outcomes and may support healthy ageing, while adequate protein, calcium and vitamin D become particularly important around menopause and later life.

Thereis also evidence for selected nutritional and herbal medicines in specificcircumstances.

Forexample, research has investigated:

·        soy isoflavones and phytoestrogens formenopausal symptoms

·        black cohosh, red clover and rhapontic rhubarb forselected menopausal symptoms

·        inositol, omega-3 fatty acids, vitamin D and berberine inaspects of PMOS/PCOS management

·        targeted nutritional support for individual deficiencies andrisk factors.

However,evidence varies considerably between products, doses and formulations. Herbalmedicines are pharmacologically active substances, and "natural" doesnot automatically mean safe for everyone.

Quality,standardisation, dosage, medication interactions and individual medical history all matter.

This is precisely why I encourage women to work with a qualified naturopath rather than self-prescribing multiple supplements.

Your health is worth prioritising

Women’s Health Week is a wonderful reminder that preventive healthcare is not selfish.

Itis an investment in the years ahead.

Whetheryou are 18, 38, 48 or 78, there is always something you can do to strengthenyour health foundations.

Perhapsit is finally investigating persistent fatigue.

Perhapsit is addressing heavy periods or low iron.

Perhapsyour cycles have changed and you are wondering whether you're enteringperimenopause.

Perhapsyour cholesterol, blood pressure or blood glucose needs attention.

Perhapsit is time to focus on protein, strength training and bone health.

Orperhaps you simply want to know that the foundations you have built willsupport you well into your 70s, 80s and beyond.

You don't need to wait until something is wrong to make anappointment.

Anaturopathic consultation can provide an opportunity to review your nutrition,lifestyle, symptoms, supplements and health goals and identify wherepreventative support may be valuable — while working alongside your GP andother healthcare professionals when medical assessment, screening or treatmentis required.

This Women's Health Week, ask yourself:

What can I do now for the woman I want to be in 10, 20 or 30years?

Yourfuture health is being built today.

Book an appointment with your Naturopath and make yourhealth a priority this Women's Health Week 2026.

Michelle Bourke

Naturopath/Nutritionist/Herbalist

BHSc (Nat), BHSc (Nut), MNHAA & MANTA

Australian research & resources

·        Australian Institute of Health and Welfare (AIHW) — Thehealth of women in Australia AIHW:The health of women in Australia

·        AIHW — Heart, stroke and vascular disease: Australian factsAIHW:Heart, stroke and vascular disease in Australia

·        AIHW — Osteoporosis and minimal trauma fractures AIHW:Osteoporosis and minimal trauma fractures

·        AIHW — Dementia in Australia AIHW:Dementia in Australia

·        Jean Hailes — Premature and early menopause JeanHailes: Premature and early menopause

·        Healthdirect Australia — Prematureand early menopause Healthdirect:Premature and early menopause

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