A Focus on Women’s Health and Wellbeing: 10 Big Ideas
By Dr. Coral Couchenour, Family Medicine Physician
My name is Dr. Coral Couchenour, and I’m a family practice physician working in a rural health clinic in Anderson, Missouri. Over the years, through both my medical work and personal experiences, I’ve learned that caring well for ourselves means showing up and being present for our bodies, minds, and spirits; even on the days we’d rather not. Here are ten ideas to support our overall well-being that continue to guide and ground me.
1. Eat
Nourish your brain and body with real food. Focus on protein and whole ingredients you recognize and try to limit drinks with added sugar. And when you celebrate and “go off the rails”—yes, celebrate! Enjoy it fully, then begin again the next day (or the one after). Each day is a chance to reset.
2. Move
The American Heart Association recommends 30 minutes of moderate activity most days, but micro-movements count too. Standing up from your desk, stretching, or stirring a pot of soup all add up. Morning sunlight supports your circadian rhythm, and strength training two to three times a week is one of the best gifts you can give your future self.
3. Sleep
Most of us do best with 7–8 hours of rest, though that can be hard to achieve in certain seasons of life. Prioritizing sleep helps us think clearly, manage stress, and lower our risk for many chronic conditions. Giving yourself permission to rest is an act of self-care and stewardship.
4. Get Your Yearly Physical
Your annual well-being visit is about partnership and prevention. It’s a chance to check heart health, labs, and screenings as appropriate for your age—such as Pap tests, colon and lung cancer screening, and mammograms. Changes in hormones, mood, and sleep—especially through perimenopause and menopause—matter deeply. Sometimes hormone therapy or other small adjustments can make all the difference.
5. Mental Health Matters
So many women carry invisible loads—trauma, loss, sadness, worry, or exhaustion. You are not alone, and you don’t have to carry it by yourself. Healing often begins with one small step: sharing with someone safe, whether that’s a friend or family member. When that load
becomes too heavy, stepping up to work with a therapist or mental health professional can be life changing.
6. Foster Hope and Meaningful Goals
Researcher Sonja Lyubomirsky reminds us that “happy people have goals.” Goals give us purpose, structure, and forward motion. As researcher Rick Snyder described, “Hope is the belief that we have both the will and the way to move toward what matters.” Even small goals that stretch—but don’t overwhelm—can awaken that spark of joy and purpose within us.
7. Invite Spirituality
We are more than our bodies and our thoughts. Nurture the quiet space in you that connects to something greater. Embrace the Divine. Desmond Tutu once said, “We are the light bulbs, and our job is to stay screwed in.” The light is already there—our work is simply to let it shine.
8. Practice Gratitude
Each morning or evening, write down five things—moments, people, or simple blessings. Even saying, “Thank you, God, for the gift of my life” can shift your whole outlook. Gratitude and suffering often live side by side, yet as Brian Johnson notes, “It’s impossible to be in a state of gratitude and a state of misery at the same time.”
9. Balance: Finding Rhythm and Rest
A dear friend once told me, “As women, we pour ourselves into everyone else—family, career, friends, home. Self-care is often the last thing on our list.” I resonate deeply with that. But remember self-care isn’t selfish, it’s fuel.
Ask for help. Let go of what drains your energy. Block time in your calendar for what matters most. Be kind to yourself. You don’t have to be perfect—just present. Look for “micro-moments” of love and connection in your day; these small, warm interactions sustain us.
10. Redefine Beauty
Society tells women we must look youthful, fit, and effortlessly beautiful—but often, the voice inside tells us we’re falling short. We glance in the mirror and focus on flaws, forgetting the incredible person looking back.
Your true beauty radiates from your heart, your kindness, your joy, and the way you show up for others. You are beautiful, amazing, and beloved. Let your smile and that light within you shine—it’s a gift the world needs.
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About Dr. Coral Couchenour
Dr. Coral Couchenour is a board-certified Family Medicine physician who has practiced at the OCH Anderson Rural Health Clinic since joining Ozarks Community Hospital in 2017. She has provided comprehensive family care since 2002 and holds a life coach certification through Heroic Public Benefit Corporation.
Dr. Couchenour is married and the mother of four children, aged 12 to 16. She is an active member of her local church and enjoys spending time with her family, supporting her children’s activities, playing piano, running and walking outdoors with her dogs and kids, reading, and journaling. Her passion lies in helping families thrive and encouraging others to flourish in both health and life.