Mini Health Assessment for Women: A Gentle Check-In for Hormones, Energy, and Overall Wellness
As we enter this new year and this season of darkness and reflection, rest and renewal, now is a powerful the time to pause and check in.
How do you want to feel physically, mentally, and emotionally in the coming months.
This mini health assessment for women is designed to help you reconnect with your body and reflect on whether your daily nutrition and lifestyle habits align with how you want to feel. You can return to this assessment as often as you’d like—think of it as a supportive tool for awareness, not judgment.
If something feels out of alignment, this is an opportunity to gently explore what may need to shift. Sometimes we can make these changes on our own; other times, extra support and accountability—from a health coach, nutritionist, or accountability partner—can make all the difference.
Mini Health Assessment: Start Here
Take a few moments to reflect on how you have felt over the last 4-6 weeks, and how you wish to feel moving forward. There is no right or wrong. This is a check-in just for you.
1. What area of your health would you most like to improve right now?
Choose one area of focus:
Hormone support
Menstrual cycle
Perimenopause/ menopause
Sleep + Energy
Nutrition
Digestion
Stress
Mood
Weight
If this question feels overwhelming, you’re not alone. Many women have multiple areas they’d like to address. This is your reminder to start small. By focusing on one area, you begin building habits that often create positive ripple effects across your overall health.
You may revisit this assessment in three months and notice improvements in multiple area… progress often happens that way.
Energy Levels
2. How would you rate your daily energy levels?
Very Low
Low
Moderate
High
Very High
Your energy levels reflect your overall health. Energy is produced by mitochondria, the powerhouses of your cells. When energy is consistently low, it can be a sign that your body is under-fueled, over-stressed, or struggling to produce enough cellular energy to meet daily demands.
Nutrition & Blood Sugar Balance
3. How many balanced meals do you eat per day?
A balanced meal includes:
Protein
Healthy fats
Carbohydrates
It should leave you feeling full, satisfied, and nourished.
Ideally, meals are eaten seated, at a table, and without distractions. That said—real life happens. Meetings run long, schedules get packed, mornings feel rushed. The goal isn’t perfection, but intention.
Aim for three balanced meals per day.
Reflect on the following:
Do you often skip meals?
Do you snack frequently throughout the day?
Do you experience frequent sugar cravings?
If you answered “yes” to any of these, it may indicate blood sugar dysregulation or hormonal imbalance. Skipping meals can place the body in a stressed state, increasing cortisol and disrupting hunger hormones, thyroid hormones, estrogen, and progesterone.
Consistent, balanced meals are foundational for hormone health.
Hydration & Hormone Health
4. How much water do you drink daily?
Proper hydration supports:
Healthy blood flow
Hormone transport throughout the body
Detoxification of chemicals, endocrine disruptors, and excess hormones
The USDA recommends approximately 11 cups of water per day for women. Needs may vary, but hydration is a simple yet powerful pillar of health.
Menstrual Cycle Health: Your Fifth Vital Sign
6. How would you describe your menstrual cycle?
Regular and manageable
Painful and disruptive
I no longer cycle
Your menstrual cycle is a vital sign.
A healthy cycle indicates that your brain, ovaries, and adrenals are all communicating and that your body is producing enough hormones to ovulate.
If your periods are extremely painful, debilitating, or irregular, or if ovulation isn’t consistent, your body may be signaling that something needs attention.
7. Do you notice mood swings, fatigue, or cravings at certain points in your cycle?
While it’s normal for energy, mood, and nutritional needs to shift throughout the menstrual cycle, extreme or disruptive symptoms may point to hormonal imbalances. These patterns are important clues when assessing overall health.
Stress & Nervous System Support
8. How do you currently manage stress?
Exercise or movement
Journaling
Meditation
Breathwork
Music
Time in nature
Community or social support
Other
When the body perceives stress, it enters a fight-or-flight response. During this time, energy is redirected away from digestion and reproduction to handle the perceived threat.
Stress itself isn’t the problem… chronic stress is.
Modern life has normalized chronic stress, often at the expense of our hormones and health. Common stressors include traffic, work pressure, financial strain, caregiving, lack of sleep, and emotional or relational stress.
Supporting the nervous system is essential for hormone balance.
Movement & Longevity
9. What types of movement do you enjoy?
Cardio (walking, running, biking, swimming)
High-Intensity Interval Training (HIIT)
Strength or weight training
Yoga, Pilates, or barre
Daily movement, even gentle movement, is ideal. Our bodies are designed to move.
If you’re just getting started, choose something that brings you joy. Consistency matters more than intensity.
Strength training is especially important for:
Hormone balance
Blood sugar regulation
Bone density
Longevity
Flexibility and mobility are just as important as strength and cardio.
General guideline:
150 minutes of moderate-intensity exercise per week
Approximately 30 minutes per day
2–3 days per week of strength training
Reflection & Call to Action
After completing this mini health assessment, reflect on what came up for you:
Were there any surprises?
Which area feels most important right now?
What small, realistic shifts can you make to support your health?
Tiny changes, practiced consistently, lead to meaningful and lasting results.
Ready for Support?
As a certified nutritionist and women’s health coach, I support women in aligning their health goals with sustainable nutrition and lifestyle habits.
I offer 1:1 coaching for women in every season of womanhood—from puberty to perimenopause and everything in between.
You deserve to feel nourished, energized, and supported.
What are you waiting for? Say yes to yourself.