womanthismonth.com | APRIL 2026 NUTRITION 11 World Health Day Special: A Woman’s Guide to Thriving, Not Just Surviving Consultant, Lifestyle Nutritionist and Meal Planner, Dr. Tejender Kaur Sarna, more popularly known as Dr. Tejji, encourages women to prioritise sustainable habits that support physical health, emotional wellbeing and long-term vitality. Every year, World Health Day invites us to pause and reflect on what it truly means to be healthy. For women, who often balance careers, families, relationships and personal ambitions, health can quietly slip down the priority list. But the truth is simple: your wellbeing is not a luxury. It is your foundation. As a dietician, I have seen how small, consistent choices can transform a woman’s life. This World Health Day, let us move beyond quick fixes and embrace sustainable habits that nourish body, mind and spirit. Rethinking Everyday Health Healthy eating is not about cutting out entire food groups or following the latest diet trend. It is about balance. Your body needs carbohydrates for energy, protein for repair and fats for hormone health, which is especially important for women. Start simply. Fill half your plate with colourful vegetables, include a source of protein in every meal and do not fear healthy fats such as nuts, seeds and avocados. Just as importantly, eat regularly. Skipping meals may seem harmless, but it can disrupt your metabolism, mood and energy levels. Hormones also play a bigger role than many women realise. From menstruation to menopause, hormonal shifts can affect appetite, sleep, mood and even how the body stores fat. Supporting hormonal health means prioritising sleep, managing stress and eating enough. Under-eating is one of the biggest disruptors of hormonal balance. Cravings, fatigue and mood swings are often signals from the body, not weaknesses. Movement, Mindset and Mental Health Exercise is often framed as a way to burn calories, but that mindset can strip away the joy of movement. Physical activity should feel like self-care, not punishment. It is a way to strengthen the body and support mental health. You do not need intense workouts every day. Walking, dancing, yoga and stretching all count. The goal is consistency, not perfection. Mental health deserves equal attention. Women are more likely to experience anxiety and depression, often while carrying emotional and social responsibilities in silence. Yet mental wellbeing is still overlooked in many health conversations. Make space for it by setting boundaries without guilt, taking breaks without feeling the need to earn them and speaking to someone you trust when life feels heavy. You are allowed to rest and you are allowed to say no. Prevention Matters One of the most overlooked aspects of women’s health is regular screening and blood testing. Conditions such as anaemia, thyroid disorders and early Type 2 diabetes can develop quietly, with few obvious symptoms at first. An annual check-up is not only for when you feel unwell. It is a proactive step that helps you stay in control of your health. Tests such as a complete blood count, blood glucose, lipid profile, thyroid function, iron studies and vitamin D and B12 levels can offer valuable insight. Blood pressure checks, cervical screening and breast examinations are equally important depending on age and individual risk. These are not just tests, they are early warning signs that can help catch imbalances when they are easiest to manage. Health is also about more than food or fitness. It includes the relationships you nurture, the content you consume and the way you speak to yourself. Choose support, positivity and moments of joy, even on the busiest days. This World Health Day, do not aim for perfection. Aim for awareness. Small, intentional steps taken daily can lead to lasting change. Taking care of yourself is not selfish. It is essential.
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