In the hustle and bustle of daily life, prioritizing your health is the ultimate power move. Between work, family, and community, making time to exercise, eat well, and care for your body is essential to feeling and performing your best.
As a busy woman, your health journey is uniquely your own—and it deserves special attention. When you put your well-being first, you empower yourself to thrive in every role you take on, creating a healthier, more balanced life.
Your health is your strength, and we're here to support you every step of the way. Keep reading for smart tips and targeted women’s supplements to help support your bones, muscles, heart, and more so you can feel your best every day.
What is Women’s Health + Why Does It Matter?
Women’s health is whole-body health. Yes, it includes menstruation, pregnancy, and menopause, but it encompasses so much more. From head to heart to hormones, women’s health needs are unique and deserve special attention.
On average, women require 9.9% more health care services than men—even when maternity-related health care expenses are excluded.1 This difference may stem from a variety of biological differences or disease prevalence, but regardless of the cause, it demonstrates the need for high-quality healthcare tailored to women’s needs.
When you look at the big picture, it’s clear: investing in women's health creates a ripple effect that strengthens families and communities. Empowering women through health education and support not only builds a strong society, but also improves the day-to-day well-being of individual women like you.
Let’s explore how to support your health from inside out, from your bones to your muscles and beyond.
How to Build Bone Health for Women
Your bones are the scaffolding that hold you up, allowing you to walk, run, and live life to the fullest. Unlike the skeletons in a museum, the bones in your body are living tissues. They are a complex mixture of different cells, including osteoclasts, which break down old bone cells, and osteoblasts, which form new bone. This dynamic process keeps your bones strong and functional.2
But did you know your bones begin to lose their mass around age 30? It’s true; after three decades of building bone density, you begin to break down more bone than you rebuild.3,4 Over time, this can lead to weaker, more brittle bones that are more prone to fractures or breaks.
Women are especially at risk for poor bone health. In fact, women account for 75 to 80% of all hip fractures.5 There are a few reasons why: Women are typically smaller than men and have a lower peak bone mass; they also tend to live longer, and age increases fracture risk. Plus, estrogen helps the body maintain healthy bones. Declines in estrogen levels during and after menopause can accelerate bone loss.6
Wondering what you can do to preserve your bone health? Fortunately, there are many lifestyle choices that can help support your bones now and into the future. Here are a few useful tips for women’s bone health:
- Seek out exercise that can help build strong bones and slow bone loss. Walking, running, and pickleball put weight through your spine which helps strengthen bones. Adding yoga, weights, or resistance bands twice a week helps maintain bone density. 7
- Don’t become underweight. Less is not more when it comes to maintaining healthy bones. Being underweight increases the chances of bone loss and fractures. Although obesity should be avoided, having some extra weight can help cushion a fall.8
- Get bone density tests to measure how strong your bones are and to help identify your risk of fracturing or breaking a bone. Regular screenings are recommended for women 65 years or older, and women under 65 who have experienced menopause should ask their doctor if it’s time to get tested.9
- Eat a balanced diet that’s full of protein (one of the building blocks of bones), calcium, and vitamin D. Leafy green vegetables, lean meats, low-fat dairy, and fatty fish are good sources of these vital nutrients.
Even the best of diets often have nutritional gaps. Make sure you’re getting the vitamins and minerals you need with supplements that support women:
- Solaray’s Calcium, Magnesium, Zinc supplement delivers three essential minerals in one powerful formula for whole-body health. It can help women maintain strong bones, muscles, and teeth.*
- Vitamin D3 + K2 provides potent support for bones and teeth, and at this dosage, supports the absorption of calcium, also included in this formula.*
- Collagen Bone Complete is a solution for stronger, healthier bones. This award-winning blend of vitamins and minerals plus collagen delivers bone support at every age.*
Ways to Support Muscle Strength for Women
Muscles play a crucial role in maintaining physical health and functionality, especially for women. They are involved in many biochemical reactions and are essential for movement, stability, and posture. Strong, healthy muscles provide stability to joints, reducing the risk of injuries and falls. In short, they provide the strength you need to move freely and enjoy your favorite activities.
Yet, your body begins losing muscle as early as age 30. From ages 30 to 50, adults lose between 3% and 8% of their muscle mass per decade. Starting at age 50, muscle loss speeds up, and you lose 5% to 10% of your muscle mass every ten years.10
Women often experience a faster decline in muscle mass during and after menopause due to hormonal changes. Estrogen is crucial for supporting muscle strength and mass, and when estrogen levels drop with age, it can prompt muscle loss that impacts everyday life.11
If you want healthy muscles at every age, it’s important to support your muscles throughout your life. Here are some tips to help strengthen and maintain your muscles over time:
- Try strength training to feel good in the long term. Lifting weights not only builds muscle and increases strength, but also enhances balance and agility. Gym machines, free weights, resistance bands, or even your own body weight are all great options. If you're new to strength training, you could work with a personal trainer or join a class to learn safe and effective techniques.
- Eat plenty of protein to fuel your muscles. Millions of older women in the U.S. don't eat enough protein and that leaves their muscles at risk.12 Try adding more yogurt, eggs, tofu, and fish to your daily diet.
- Get quality sleep, ideally 7-9 hours, to give your muscles time to repair and rebuild every night and especially after heavy exercise.
Supplements are another way to support your muscles now and into the future. Here are some trusted formulas that support healthy muscles:
Magnesium Glycinate delivers powerful support for muscle health. Solaray’s formula Includes black pepper extract to aid in gentle digestion.*
Zinc is known for its immune supporting properties, and at this potent dose, it also provides support for strong bones and muscles. Zinc is especially beneficial for younger women as it can help support the body’s natural response to PMS.*
A multivitamin for women is a daily ritual that helps cover all your nutritional bases. This liposomal option is a high-potency blend of 37 liposomal nutrients—with 19 vitamins and minerals at 100% of the Daily Value or more.*
How to Prioritize Heart Health for Women
Did you know your heart beats about 2.5 billion times over your lifetime? Your heart pushes millions of gallons of blood to every part of your body, and this steady flow carries oxygen, hormones, and essential nutrients to your cells, all while removing the waste products of metabolism.13
If your heart stops, all of your essential functions fail almost instantly. There aren’t many second chances when it comes to heart health, especially for women.
Lower levels of estrogen during and after menopause increase the risk of issues with the heart’s small blood vessels. Women also often present signs of heart-related emergencies differently than men, and may experience nausea and back pain instead of the more widely recognized symptom of chest pain14 It’s another reason to support your heart throughout your life.
There are many ways to ensure a healthy heartbeat now and for many years to come. Here are some heart health tips tailored for women:
- Manage your stress through meditation, yoga, or journaling. Stress can cause arteries to tighten, which negatively impacts heart health in the short and long term.15
- Switch up the fats in your diet by avoiding butter and saturated fats, and opting for olive or canola oil instead. This helps manage weight, which is another factor in heart health.16
- Don’t smoke and drink only in moderation. Smoking damages blood vessels and is a risk factor for serious heart conditions.17
As you focus on your lifestyle choices, you can also support your well-being with targeted supplements for heart and cardiovascular health.
Potassium supports your heart cardiovascular wellness in countless ways, and promotes electrolyte balance to help keep your whole body functioning at its best.* Solaray’s formula has a special base of herbs including parsley, chamomile, and watercress for additional nutritive support.*
PQQ + CoQ-10 is a powerful antioxidant complex designed to help support normal cardiovascular function.* Solaray’s formula combines CoQ10 with glutathione and the amino acid NAC (N-Acetyl Cysteine) for even more benefits. Together, they offer a potent combination for heart health.*
Red Yeast Rice has been used for thousands of years for its powerful health-supporting properties. Still widely used today, this fermented rice contains a compound called monacolin K that helps support a healthy lifestyle.*
Ways to Support Menopause + More
If you’re in your 40s and beyond, menopause might be on your mind. Often referred to as "the change," menopause is a natural phase of life that marks the end of your reproductive years. While it may come with its fair share of challenges, it's also an opportunity for renewal and self-discovery.
Menopause officially occurs when you’ve gone 12 consecutive months without a menstrual period. The average age of that final period is 52-years-old. At that point, your ovaries stop producing reproductive hormones. As these hormone levels shift, many women experience a variety of symptoms, from hot flashes and mood swings to difficulty sleeping and night sweats.18
Understanding and embracing this transition can lead to a healthier life. Here are some tips for managing menopause:
- Nurture your mood with yoga, meditation, and breathing exercises, which can be especially helpful when experiencing a hot flash. Try taking six breaths per minute until the hot flash subsides.19
- Drink plenty of water, ideally three liters each day, to help address dry skin and vaginal dryness that often occur when estrogen levels dip.20
- Take sleep seriously and try adding dairy to your evening routine if your diet allows. Milk and other dairy products contain tryptophan, which may help support sleep.21
Solaray is proud to offer her life STAGES, a first-of-its-kind, comprehensive line of supplements for all the years of your life. STAGES offers solutions at every life phase, with targeted formulas for PMS, perimenopause, menopause, postmenopause, and libido. Each supplement is anchored by one or more proven, science-backed ingredients, so you can rest assured you’re getting the powerful support you need—without soy or hormones.
- PMS & Menstrual formula delivers potent support for a healthy cycle and menstrual discomfort, specifically to help ease breast tenderness, plus mood and energy.† It also contains essential minerals for blood glucose and thyroid support, plus a trace mineral complex to promote overall wellness.*
- Menopause formula provides powerful support for menopausal hot flashes and night sweats and sound sleep—plus mood and energy to help you get through the day.†† It’s also designed to support weight loss, along with overall body composition and a healthy hip and waist circumference, so you can continue to look and feel your best.*
- Postmenopause formula delivers potent support for lingering hot flashes and night sweats, plus overall mood and sleep.††* It’s also designed to provide weight loss and cognitive support to help keep you feeling great during life’s wisest years.*
Women’s Health Begins With You
Women's health is more than an idea—it's a movement. It's about celebrating the incredible strength, resilience, and vitality that women like you bring to the world every day.
By embracing balanced nutrition, staying active, and using trusted supplements to make sure your body has all the nutrients it needs, you can unlock your full potential and lead a vibrant life.
Every step you take towards better health is a step towards a brighter future. Make sure Solaray is by your side.
† As experienced in conjunction with a normal, healthy period.
†† As experienced in conjunction with menopause.
Resources
1 “What’s causing US women to skip or delay medical care? A new Deloitte survey indicates three issues could impede US health care progress in helping women lead longer, healthier lives” Deloitte Center for Health Solutions deloitte.com/us/en/insights/industry/health-care/why-women-skip-or-delay-health-care.
2 “Anatomy of the bone” Johns Hopkins Medicine hopkinsmedicine.org/health/wellness-and-prevention/anatomy-of-the-bone
3 “Don’t be bad to the bone: How to preserve bone mass” Mayo Clinic mayoclinichealthsystem.org/hometown-health/speaking-of-health/dont-be-bad-to-the-bone-how-to-preserve-bone-mass.
4 “5 ways to build strong bones as you age” Mayo Clinic mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-ways-to-build-strong-bones-as-you-age
5 “Osteoporosis Risk Factors” UC San Diego Health health.ucsd.edu/care/endocrinology-diabetes/osteoporosis/risk-factors.
6 “Osteoporosis Risk Factors” UC San Diego Health health.ucsd.edu/care/endocrinology-diabetes/osteoporosis/risk-factors.
7 “Don’t be bad to the bone: How to preserve bone mass” Mayo Clinic mayoclinichealthsystem.org/hometown-health/speaking-of-health/dont-be-bad-to-the-bone-how-to-preserve-bone-mass.
8 “5 ways to build strong bones as you age” Mayo Clinic mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-ways-to-build-strong-bones-as-you-age.
9 “Get a Bone Density Test” U.S. Department of Health and Human Services odphp.health.gov/myhealthfinder/doctor-visits/screening-tests/get-bone-density-test
10 “The best way to work out after menopause” UCLA Health uclahealth.org/news/article/best-way-work-out-after-menopause.
11 “The best way to work out after menopause” UCLA Health uclahealth.org/news/article/best-way-work-out-after-menopause.
12 “Millions of women are 'under-muscled.' These foods help build strength” NPR npr.org/sections/health-shots/2024/02/18/1231552773/protein-diet-muscle-strength-training-muscle-loss-women.
13 “Heart Health” Harvard Health Publishing health.harvard.edu/topics/heart-health.
14 “Heart disease in women: Understand symptoms and risk factors” Mayo Clinic mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease/art-20046167.
15 “Heart disease in women: Understand symptoms and risk factors” Mayo Clinic mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease/art-20046167.
16 “A Woman's Guide to Preventing Heart Disease” Johns Hopkins Medicine hopkinsmedicine.org/health/wellness-and-prevention/a-womans-guide-to-beating-heart-disease.
17 “Heart disease in women: Understand symptoms and risk factors” Mayo Clinic mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease/art-2004616.
18 “Menopause” Cleveland Clinic my.clevelandclinic.org/health/diseases/21841-menopause.
19 “Managing menopause at home” Mount Sinai mountsinai.org/health-library/selfcare-instructions/managing-menopause-at-home.
20 “11 Natural Remedies for Menopause Relief” Healthline healthline.com/nutrition/11-natural-menopause-tips#water-intake.
21 Managing menopause at home” Mount Sinai mountsinai.org/health-library/selfcare-instructions/managing-menopause-at-home.