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Published in General on Jan 16th 2025

Top Wellness Goals for Women in 2025: Your Annual Health Checklist

Every new year comes with new goals, but this year it's not about quick fixes. It’s about building a foundation for a healthier, happier you – one that supports your well-being for the long haul. Setting sustainable wellness goals doesn’t have to be overwhelming. With this guide, you’ll be ready to take on 2025 with confidence and ease.

Preventative Screenings

While trips to the doctor’s office might not be your favorite activity, preventative care is foundational to wellness. Regular check-ups and screenings such as Pap smears, mammograms, and physicals can catch health issues early, often when they’re most treatable.

Beginning at age 21, women are recommended to have a Pap smear once every 3 years. With a pap smear, your provider is able to examine your cervical cells and detect early signs of cervical cancer and other abnormalities. You may need a Pap smear more frequently if you have a history of cervical cancer, smoking, HPV, a previously abnormal Pap smear result, and/or a compromised immune system.

Starting at age 40, women are encouraged to receive breast cancer screenings annually. Often, mammograms can detect changes in breast tissue early, even before symptoms appear. Early recognition of breast cancer can lead to more effective treatment and improved outcomes.

Additionally, annual physicals are key to maintaining a healthy lifestyle. During a physical, your doctor will assess your overall well-being and monitor your risk for chronic conditions such as diabetes, hypertension, and depression. Your annual physical is also a valuable opportunity to address life changes with your doctor—whether it’s increased stress, sleep challenges, family concerns, or other issues—and explore potential medical solutions or interventions.

Sleep Health

While often overlooked, sleep is essential for overall health. Sleep plays a key role in hormonal balance, mental well-being, cognitive health, and immune response–all of which contribute to helping you be and feel your best. Prioritizing sleep against our busy schedules can be a challenge, but here are some tips to get your deeply needed-rest:

• Create a sleep schedule: Try to go to bed and wake up at consistent times, preferably prioritizing a 7-8hr window between the hours of 10 pm and 7 am.
• Avoid electronics before bed: Try turning off screens an hour before bed. Studies have shown that the blue light emitted from screens can disrupt your circadian rhythm by suppressing the production of melatonin, the hormone that signals sleepiness.
• Relax before bed: Try reading a book, listening to peaceful music, or meditating to get your mind ready for bed.
• Avoid eating before bed: Heavy meals right before bed can negatively impact sleep quality.

Nutrition

Ensuring all your nutrition needs are met is vital to keep your body and mind healthy. This year, focus on creating balanced meals that include a variety of whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Small changes, like drinking more water, reducing processed foods, or eating more plant-based meals, can make a big difference over time. Remember, nutrition is about progress, not perfection—choose sustainable habits that fit your lifestyle.

Physical Activity

Staying active is one of the most effective ways to support your physical and mental well-being. Whether you prefer walking, yoga, strength training, or dancing, find activities you enjoy to make movement a regular part of your routine. Aim for at least 150 minutes of moderate exercise each week, and remember that even short bursts of activity can add up. Regular exercise helps boost energy, improve mood, and reduce the risk of chronic conditions.

Schedule a Consultation

Taking charge of your health begins with just one simple step. Start by focusing on one of the areas we discussed that best fits your lifestyle—you don’t have to tackle everything at once. Remember, small, manageable changes can lead to meaningful progress over time. If you could use additional support and guidance with setting and achieving your 2025 wellness goals, our providers are here to help you make changes that are unique to your needs. Take the next step toward prioritizing your well-being by booking your consultation today.