Written by: ASN



Time to read 8 min

Generally, Australian women can expect to live into their 80s. However, many will face disabling and chronic diseases during their lifetime, including the most common being stroke and heart disease, and cancer of the breast, colon, lung, and skin. Additionally, mental health is becoming another serious illness amongst many women today.

When it comes to health, most of us don't realise we need to start taking better care of ourselves until we're already sick or run down. The key is to do our best to maintain good health as much as possible to minimise our risk of illness. Good health is powerful, and while there are many ways to achieve it, we thought we'd share with you our top 5 tips to improve your wellbeing without feeling like you need to overhaul your life completely. All it takes is one step at a time…

Tip 1. Get Moving

When we think about moving our bodies, whether it be a simple walk, group fitness class, or home workout, we can think of 100 reasons not to. It's either too hot, too cold, too late, or too early… sound familiar? Improving your fitness doesn't mean you need to run a marathon. Step by step, day by day, your body will adapt to more movement and will thank you for it in both the short and long term future.

Research indicates that as little as 30 minutes of exercise a day is all that’s required to improve health, with 70% of physically active people reporting better quality sleep. It’s believed that people who undertake regular exercise may have up to a 50% lower risk of colon cancer and type 2 diabetes and up to a 35% lower risk of coronary heart disease and stroke. Further research suggests that only 1 in 3 adults participate in the recommended amount of exercise per day (30 minutes) and that only 15 minutes of running per day may reduce depression risks by 26%.

As you can see, the benefits of moving your body outweigh the potential health risks that come with an inactive lifestyle. For as little as 30 minutes per day or 150 minutes per week, a healthier lifestyle can be more achievable than you may think!

Do you work from home or sit down most of the day?

Every hour, go for at least a 2-minute walk to get your body moving. A sedentary lifestyle can increase mortality by putting you at a higher risk of chronic diseases, cancer, obesity, and depression, to name a few. Get that blood pumping and get yourself moving every hour. Pop it in your work calendar as a non-negotiable appointment!

Want to join a gym, but feel intimidated or unsure?

Remember this: Everyone started somewhere, and most of us have started again more than once. The great thing about most gyms is that they all do trial periods, so you can try before you commit to a membership, and depending on your area, you may even find a women-only gym to suit your needs. The fitness industry is all-inclusive when it comes to goals. Yes, while some people are out trying to gain muscle and perform in weight lifting competitions, others are also learning how to use the equipment for the first time and are just figuring out what their bodies can really do. Would you rather start from home? Try out our incredible ASN Life platform for all the workout, nutrition, and supplement support you need to kickstart your journey!

Tip 2. Protect Your Bones

If you're between 18-40, you're probably thinking, 'what the? Why do I need to worry about this now….?'. But did you know you achieve peak bone mass by the age of 30? Everyone's bones will weaken as they age; however, women are at a higher risk of developing osteoporosis due to the hormonal changes experienced throughout menopause, which directly affect bone density. So, what can you do to support your bones?

Calcium and Vitamin D

As you age, your body's need for calcium increases as your bones naturally become weaker. Calcium helps build strong bones, while vitamin D helps your body absorb calcium. Level up your calcium intake with more calcium-rich food, and as for vitamin D, get some sun!

Check out our list of Calcium and vitamin-D abundant foods below:

Calcium-rich foods





Whey Protein

Vitamin D-rich foods

Canned Tuna

Egg Yolks


Cows Milk

Cereals and Oatmeal


Please don't wait until it's too late to preserve your bones! You can begin bone-strengthening exercises at any time; however, developing regular healthy movement habits early on, including weight-bearing activities, may support strengthening your bones, not to mention the many other incredible benefits of exercise. Studies indicate walking, dancing, and strength training (even if it is lightweight) may significantly prevent bone loss in adults and contribute to healthy weight management.


Did you know approximately 50% of your bones are made of protein? As an integral structural element of all cells, including bone cells, protein plays many roles within the body, from hormones, enzymes, membranes, and transport carriers, and is a vital nutrient responsible for repairing muscle and strengthening bones. Crucial for mobility and balance, protein is responsible for maintaining muscles and connective tissues, which reduces the risk of falls resulting in bone fractures and breaks. Studies indicate women and seniors who follow a diet slightly higher in protein are at a reduced risk of bone breaks and fractures as they age. Protein is a must-have nutrient required for optimal body functioning at all ages, and most women don't get enough of it. So how do you know if you're getting enough of it?

Research suggests for the average woman to maintain good health and strength, 0.8-1g of protein per kilo of body weight is recommended. So if you weigh 70kg, then the recommended daily intake of protein is 56-70g per day. Of course, this depends on your lifestyle and training goals, so checking in with your GP, coach, or dietitian is recommended to ensure you're consuming the right amount of protein for you.

It can be challenging to get in high-quality protein sources without the extra fats, carbs, and calories that often come with it. Lean meats like chicken breast, lean ground beef, pork mince, and salmon are quality protein sources containing the amino acids necessary to support muscle protein synthesis and contribute to healthy and strong bones. But, if you prefer not to eat meat or follow a plant-based diet, alternative options are available to support your needs.

We highly recommend the Evolve Vegan Protein for high-quality plant-based protein as it is still loaded with amino acids, healthy fats, and protein to support your recommended daily intake and goals!

For fast-absorbing, recovery-promoting protein, we recommend the Evolve WPI as it is impressively low in sugars, fats, and carbs and is sourced from grass-fed cattle in New Zealand..not to mention the flavours are delicious!

Tip 3. Assess your health by looking into your diet

Have you heard the saying 'you are what you eat'?. The meaning behind this is that many diseases come from your diet. The good thing is, you have control of what you eat. Diseases and conditions like high blood pressure, diabetes, metabolic syndrome, heart disease, and high cholesterol are a few of the significant conditions that fortunately can be monitored with a healthy, nutritious diet. Reducing your intake of preserved foods, sugary snacks, and saturated fats will not only encourage a healthier functioning body and reduce the risk of severe disease, but it may also support healthy weight maintenance and overall wellness.

Moderation and balance are essential when it comes to developing healthy eating habits. For further information on nutritional food recommendations from the Australian Guide to Healthy Eating, click here.

Tip 4. Sleep

Most of us feel as though we don't get enough of it, and when we finally do, something in our routine changes to throw us off track again. Sound familiar?

Women experience insomnia and other significant sleep issues more often than men. In the long run, poor quality sleep over a prolonged period may contribute to obesity, diabetes, mental illness, dementia, heart disease, and more.

Research suggests poor sleep is commonly linked to other health areas like diet, exercise, hydration, and mental health. With the support of a healthcare professional, often you can get to the root of the issue and simultaneously improve other areas of your health as well… bonus!

We understand improving sleep can be easier said than done, especially when it comes to the never-ending to-do lists, day-to-day stresses, work-life balance, and everything in between. However, prioritising positive sleep patterns is imperative for women's health, as we've mentioned, and supports mood improvements, brain function, energy, and metabolism. Here are a few tips for better sleep:

Develop a non-negotiable bedtime routine

We all love a good scroll before bed; however, implementing a little more discipline when it comes to social media and Netflix may just be what you need to improve your sleep. Research indicates that the blue light from our phones and electronic devices suppresses the release of Melatonin. This hormone lets us know it's time for rest.

Rethink those pre-bed snacks

You know those sneaky bedtime snacks? Biscuits, dark chocolate, and a hot cup of tea? All of these guilty pleasures contain brain-boosting ingredients. So, while they might be good for the soul, they are coming between you and your quality shut-eye. If you're craving chocolate before bed, try the Evolve Choc Collagen as a nice warm drink. Rich in the amino acid Glycine, get your choc fix while enjoying the benefits of sleep-supporting ingredients.


There is nothing worse than feeling like you are on the verge of a solid sleep when you realise you need to go to the bathroom again. Hitting your water intake before bed is not ideal for a night of restful sleep. But, being dehydrated can impact your quality of sleep too. Keeping hydrated throughout the day, as we know, is essential for our health and overall functioning, but did you know it also plays a massive role in our sleep? Studies indicate that dehydration may reduce the critical amino acids needed for your body to produce the sleep hormone, Melatonin. This essential hormone is responsible for letting us know when it's time for bed. Still, if we aren't making enough of it, our body may stay awake a lot longer than it should. Struggle to get enoguh water in or simply don't enjoy the taste? Mix it with Evolve Carnitine RX for the ultimate thirst quencher that'll help fuel your goals!

Tip 5. See your qualified health professional

When it comes to women's health, we know things can get a little confronting. Yet, like most health concerns, conditions, and diseases, early detection could save your life. Let this be your reminder to plan ahead and schedule time for those health appointments you keep putting off. Whether it's with your GP, Dentist, Chiro, Psychologist, or Optometrist, make the appointment and get on top of your health concerns for peace of mind. If you need support, reach out to someone close to you to accompany you. Good health begins with you!

We all have a special lady in our life, whether our mum, sister, grandma, friend or partner. Pay it forward and encourage good health during this time by sharing this blog and talking about the importance of women's health!

Need a little extra support to support you on your journey? Join our completely free ASN Women's Chat to connect with thousands of like-minded women from all around Australia at all stages of their health and fitness journeys.