Let’s face it: Between juggling family obligations, community involvement and the daily grind, many women put their health on the back burner. We’re caretakers by tradition, multitaskers by necessity and often martyrs when it comes to our own well-being.

So here’s an idea: What if caring for yourself is the most sacred act of all?

From the Torah’s emphasis on pikuach nefesh to the value of shalom bayit, Jewish wisdom has long recognized the importance of health—not just physical, but emotional and spiritual as well.

Yet many women struggle in silence with fatigue, hormonal chaos, mood swings, blood sugar issues or vague symptoms dismissed as “just stress.”

What if those whispers from your body are really a call to pause and recalibrate?

The Hormonal Hustle:
You’re Not Imagining It

Let’s talk hormones, those invisible messengers running the show behind the scenes. Many women, especially as they move through perimenopause and menopause, feel blindsided by changes. One minute you’re fine; the next, you’re crying over a salad or ready to scream because someone left socks on the floor.

Estrogen, progesterone, insulin, cortisol—these aren’t just buzzwords. They’re part of the intricate symphony that determines everything from your energy levels to your weight, your sleep and even your ability to feel joy. When they’re out of tune, the answer isn’t just to “push through.”

Nourishment: More Than What’s on Your Plate

Our Jewish culture is deeply tied to food, with Shabbat dinners, holiday meals, kugel and challah. These are more than recipes; they’re connection and memory.

A simple place to start is balancing your meals—not a diet, a gentle shift. That can mean eggs and veggies instead of challah on autopilot. Adding nuts or techina to your salad. Swapping soda for sparkling water. You’re not cutting culture; you’re upgrading the ingredients for the life you want.

Movement: Not Punishment, But Permission

Exercise doesn’t have to mean sweating it out in a gym or punishing yourself after a meal. It can be a brisk walk after dinner, dancing in your kitchen or even stretching while watching Netflix. Movement is not about changing your body to meet some unrealistic ideal, it’s about reconnecting with it.

In fact, just 20–30 minutes of walking a day has been shown to improve insulin sensitivity, lift mood and support heart health all without a gym membership or taking advice from someone on social media.

Rest Is Holy Too

We observe Shabbat not just as a break from work, but as a spiritual reset. What if we brought that same sacredness to our sleep and stress levels? Chronic stress raises cortisol, which throws your hormones into chaos. Poor sleep makes everything worse.

Find a time during Shabbat that can mean winding down. Or during the week, start by creating a wind-down ritual: turn off screens an hour before bed, sip herbal tea, read something calming, say Shema.

Breaking the Shame Cycle

Too often, women feel embarrassed about their symptoms or chalk them up to aging. We pop a pill, take an injection or berate ourselves. But here’s the truth: Just because something is common doesn’t mean it’s normal. Feeling tired all the time? Constant cravings? Brain fog? These aren’t just things to accept. They’re messages.

And here’s the kicker: you don’t need to fix everything overnight. Small, sustainable changes beat all-or-nothing perfection every time. Maybe today you add a vegetable. Maybe tomorrow you go to bed 30 minutes earlier. In a world where nothing is enough, this is not failure. It’s faith in progress.

A Call to Rise

In Pirkei Avot, we’re reminded: “You are not obligated to complete the work, but neither are you free to desist from it.” That applies to our health, too. You don’t have to be perfect. But you do get to begin. To treat your body like the divine vessel it is. To model self-respect for your daughters, granddaughters, nieces and students.

So here’s your permission slip: To rest. To nourish. To move with joy. To ask for support. To say “enough.” It’s reclaiming your energy, your hormones, your peace—and realizing that the mitzvah of caring for others starts with caring for yourself.

L’chaim—to your health, wholeness, and healing.

Bess is in private practice, working one to one with people, and runs women’s group programs to provide the tools, support and community they need to improve their health; share their stories; and make sustainable, empowering changes together. Reach out at [email protected].