National Day

From childhood to menopause: here is the vademecum for women's health

From the consumption of fruit and vegetables to daily physical activity, experts from the Istituto Superiore di Sanità give age-specific recommendations on prevention and wellness management

by Health Review

22 April 2026

3' min read

Translated by AI

Versione italiana

3' min read

Translated by AI

Versione italiana

From childhood to the menopause: taking care of one's health should not be an occasional action for women but a life-long journey through correct lifestyles, balanced nutrition and adequate physical activity. These factors are key to reducing the risk of chronic diseases such as obesity, diabetes, osteoporosis and hormonal imbalances, contributing to physical and psychological well-being.

This is the message launched by the Reference Centre for Gender Medicine of the Istituto Superiore di Sanità (Iss), which, on the occasion of the National Women's Health Day on 22 April, launches some specific advice, age by age. The Iss, moreover, for the day will extend the hours of its Aids and Ist Helpline, until 7 p.m.

Educating from childhood

'It is important,' emphasises Elena Ortona, director of the Reference Centre for Gender Medicine, 'to educate about proper nutrition and healthy lifestyles from an early age, because at this stage the foundations are laid for lasting habits that protect women's health in the long term, turning awareness into effective prevention of chronic diseases and promoting a healthy life.

Basic indications

Certain habits form the basis of female health: consume at least 5 portions of fruit and vegetables a day to ensure an adequate intake of fibre, vitamins and antioxidants; take 2-3 portions of milk or yoghurt to cover calcium requirements; and engage in at least 60 minutes of physical activity daily, including in the form of brisk walking or active play, to maintain metabolic and hormonal balance.

childhood and adolescence

At this stage, the need for calcium and vitamin D is high, because bone stock is being built up. These are the concrete actions: include milk and yoghurt on a daily basis; increase consumption of calcium-rich waters, small fish eaten with the bone; encourage exposure to sunlight in a way that is safe for vitamin D synthesis; encourage regular outdoor physical activity, avoiding prolonged sedentary activity; limit sugary drinks and ultra-processed snacks that can reduce the quality of the diet.

Puberty

With the onset of the menstrual cycle, the need for iron and folic acid increases. The azconcrete sources of iron such as meat, fish, eggs, legumes, whole grains, leafy greens, broccoli, cabbage and other brassicas; associate vitamin C such as citrus fruits, kiwi, to improve iron absorption; maintain a constant sports practice.

Pregnancy and breastfeeding

The need for micronutrients increases to support mother and infant. Concrete actions: ensure an adequate intake of folic acid already before conception and in the early months of pregnancy through regular consumption of vegetables such as broccoli, cabbage and other brassicas; consume foods rich in iron, calcium, iodine and magnesium such as fish, dairy products, pulses, dried fruit; increase water consumption by about 3-4 more glasses, in addition to the 6-8 recommended in a non-breastfeeding woman; maintain moderate and regular physical activity whenever possible.

Menopausa

The drop in oestrogen increases the risk of bone loss and reduced muscle mass. These are the concrete actions increase the intake of calcium and vitamin D through the consumption of low-fat milk and yoghurt, vegetables such as broccoli, cabbage, blue fish, especially small fish (anchovies, tinned fish and sardines) that can be eaten with the entire fishbone; pay particular attention to cheeses which, although an excellent source of calcium, are rich in salt and fat; greater consumption of calcium-rich water; consume foods rich in magnesium and potassium (dried fruits, vegetables, whole grains); do endurance exercises and activities with load (walking, gymnastics, light weights) to maintain bone and muscle mass; control body weight and reduce salt and alcohol consumption.