Your Women’s Health Checklist for 2026

With women’s health constantly evolving, it can be difficult to know where to start in your health journey. This episode of The Wellness Conversation, focused on providing a comprehensive checklist for the year ahead. From cancer screenings to strength training to nutrition, asked our OhioHealth experts for their professional advice so you can effectively prioritize your health this year.

“I think it’s really important to remember that screening is something that you do when you’re feeling well, so you’re not having symptoms or any problems when you’re undergoing screenings. So, this is really something that is self-care,” [02:28 – 02:44] Aine Clements, MD, OhioHealth gynecological oncologist, said. 

Dr. Clements emphasizes that getting a cancer screening is not something that you do when you’re feeling sick—it’s when you’re feeling well. Cancer screenings are a preventative measure and something to think about in the New Year when focusing on your health goals.

Dr. Clements recognizes that it can be confusing to know when to get a cancer screening with information and guidelines changing.

“I wouldn’t expect a patient to remember that. And I think, to be honest, it is confusing because it changes all the time, because evidence changes, and we make recommendations based on the changing evidence all the time. So, I would never expect a patient to remember that, and that’s why it’s really important that you have a regular doctor that you see on a regular basis,” [03:29 – 03:44] Dr. Clements said. “If you notice that something is off, don’t be afraid to reach out to your primary care physician to let them know that that you’re noticing something is changing” [06:32 – 06:44].

Another important factor in each health journey is staying active. Emma Shaw, an OhioHealth exercise physiologist, explains why weightlifting and going to the gym is critically important for women. “As women age, changes in our hormones happen. You start to lose muscle mass, bone density, things like that start to suffer. So, if you start to load the spine with weight and doing exercises with good form that can help tremendously in increasing your lean muscle mass, increasing your bone density” [10:06 – 10:29].

Aside from looking and feeling your best, weightlifting is also beneficial for your metabolism. “The more muscle mass you have, it makes your body more energy expensive, so that essentially means that you’re burning more calories just existing and resting, which can also help you become fitter over time. It’s almost like a hack, if you will, and then it’s also just great for that mental health and confidence boost, not only in yourself, but interactions with other people and being able to inspire others,” [11:20 – 11:46] Shaw said.

Shaw recommends keeping it simple, starting with two days of weightlifting each week. “It’s like with learning any new skill, it takes time and consistency” [12:44 – 12:48].

Another important factor when prioritizing your health is focusing on your nutrition. Priya Patel, LD, OhioHealth dietitian, looks at nutrition as a mindset shift. “My rule is addition and not subtraction,” [17:30 – 17:32] Patel said. “You never want to deprive yourself of something certain. So, if you are craving that piece of cake that I mentioned, have a couple bites of it, but eat it intentionally” [18:38 – 18:47].

Patel focuses on not depriving yourself but also looking at what you’re adding to your plate for a balanced diet. She also emphasizes keeping meals simple to avoid becoming overwhelmed.

When setting your goals for the year, Patel recommends “focus on one goal at a time. We go into the new year having a list of I got to do this, I got to do that, I got to do that. But when you’re focusing on all of that all at once, it becomes daunting, it becomes overwhelming” [23:18 – 23:28]. This transition can feel intimidating, so it is important to be realistic and have intention behind your goals moving forward in the year.

To listen to the full episode, click here.