Lessons from the world’s healthiest countries for the long-term wellbeing of women

Ageing well is about building small, sustainable habits that strengthen your body and mind. Around the world, the countries that consistently rank high for healthy ageing share several lifestyle patterns, and the fun thing is that women everywhere can learn from and adapt these patterns to their daily life.

Here are a few key lessons these long-living nations can teach us.

Eat whole, enjoyable foods

Across top healthy ageing countries (from Japan to the Nordic regions), there’s a strong emphasis on eating fresh, minimally processed food. These places also tend to prioritise balance rather than restriction.

According to the World Health Organization, a healthy diet should mean fat does not exceed 30 per cent of total energy intake, and free sugars do not exceed 10 per cent of total energy intake.

For women looking to support long-term wellbeing, it’s a good idea to aim for more whole ingredients, colourful plates, and shared mealtimes. Slow, intentional eating habits have been linked to better digestive health, improved mood, and more stable energy.

Focus on social connection

One of the strongest predictors of long-term wellbeing is the quality of our relationships. The healthiest ageing countries tend to have strong social cohesion, where people are encouraged to get out there and form strong bonds. This could be done through community programs or regular intergenerational engagement.

Women often fall into the habit of nurturing others before themselves, however, it’s important to ensure you continue to prioritise friendships, shared hobbies, and support networks.

These simple acts can directly affect physical health, reducing the risks of cognitive decline and chronic disease. Investing in meaningful connection is a powerful act for your own long-term self-care.

Moving your body without overthinking it

In a lot of long-living countries, movement is simply treated as part of daily life, rather than something you must subject yourself to for a certain amount of time each day. These include low-key activities such as walking to places, stretching because you feel stiff, or taking the stairs without a second thought.

The Netherlands is a good example of this. It ranks number one in Compare the Market’s Healthy Ageing Index and has an average life expectancy of 82 years. There, cycling is simply how people get around, rather than something that must be done for exercise.

For women, movement does not need to look impressive. Gardening, walking with someone, dancing at home, riding a bike – all of it counts. The more normal it feels, the easier it is to keep doing it year after year.

Making mental health as important as physical health

A big emphasis on emotional wellbeing is often also seen in nations with higher life expectancies. This might mean the encouragement of open conversations about mental health and stress, or general preventative care.

Women may build habits to protect their mind like carving out time for rest, exploring mindfulness practices, setting work boundaries, and seeking professional help, if and when needed. Cultivating mental resilience is a habit that pays off over time.

You do not need to live in a country famous for healthy ageing to learn from it. Most of this stuff starts long before anyone feels old. It starts with ordinary choices that do not seem that important at the time.

Over years, they add up. Looking after yourself now is not just about the future, but it also makes everyday life feel better too.