What Does Women’s Health Really Mean?

At Pillars Community Health, we know women’s health isn’t one-size-fits-all. From managing stress and nutrition to navigating menopause, motherhood, or mental health your needs are personal. That’s why, at PCH, we take a whole-person approach to your care. By combining medical, dental, and behavioral health in one place we will help affirm your health choices.

This Women’s Health Month, we’re focusing on heart health, a major health concern for women of all ages. Let’s talk about how you can take care of your heart and your whole self.

Nutrition: Fueling Your Health at Every Age

A nutritious, balanced diet supports heart health and overall well-being. For most women, that means focusing on fruits, vegetables, lean protein, whole grains, and healthy fats while limiting highly processed, fried, or sugary foods.

Women’s nutritional needs shift across the lifespan due to menstruation, pregnancy, menopause, and aging. Important nutrients include:

Iron – to support red blood cell health
Calcium and vitamin D – to strengthen bones
Magnesium and folate (vitamin B9) – to support metabolic and cell functions

As you age, hydration, fiber, and vitamin D become even more essential especially after age 60. Weight changes can happen more easily, so staying consistent with meals and maintaining a healthy routine can help support long-term health.

Movement: Building Strength and Resilience

The CDC recommends at least 150 minutes of moderate-intensity physical activity each week, along with two days of strength training. Adults 65 and older should also include exercises that support balance and flexibility. Pregnant individuals without health complications are encouraged to engage in at least 30 minutes of moderate exercise most days.

Starting in your 30s, the body naturally begins to lose muscle mass, and this can accelerate post-menopause. Incorporating strength-building exercises like lifting weights, using resistance bands, or practicing bodyweight movements can help slow these changes.

Exercise doesn’t have to mean going to a gym. Activities like dancing, walking, yoga, swimming, and even gardening all count. The most important part? Finding movement that works for your body and feels sustainable.

Whole-Person Care at PCH

At Pillars Community Health, we provide care that sees and supports every part of you. Our integrated teams work across disciplines to ensure access to:

Annual physicals and dental exams
Preventive screenings for conditions like diabetes, hypertension, high cholesterol, and heart disease
Behavioral health services, including individual therapy and psychiatric care
Support for menstrual health and menopause symptoms
Cuidado prenatal y posnatal
Breast and pelvic exams, Pap smears, and referrals for mammograms and colonoscopies
Survivor-centered care for those affected by domestic and sexual violence, including 24-hour crisis support, counseling, shelter, and safety planning

Whether you’re navigating a new diagnosis or just want to take preventive steps, we’re here to help you stay well and thrive on your terms.

Take the Next Step

If you haven’t had a recent checkup or screening or if you need support for something physical, emotional, or social we’re here for you.

Call 708-PILLARS (708-745-5277) to make an appointment or learn more about the services available to you.

Your health is whole—and so is our care.