Every decade carries a different set of challenges, from launching a career to starting a family to retiring. No matter where you are on your life’s journey, it’s essential to take steps to live a healthy lifestyle.
Women often have full-time jobs, have kids and take care of other family members, but they need to look after themselves, too.
Developing good health habits can decrease your visit frequency to the doctor and you may even be able to prevent certain chronic conditions.
10 THINGS YOU CAN DO TO STAY HEALTHY AS A WOMAN
Regular exercise keeps the ageing process at bay as it combats the loss of muscle strength, stamina, bone density, and balance that comes with ageing. You should try to get at least 30 minutes per day of physical activity on most days of the week. Running, biking, walking or lifting at the gym can not only lower stress and unleash your endorphins, but also help you maintain a healthy weight and guard against type 2 diabetes, certain cancers and heart disease.
WATCH WHAT YOU EAT
Nutrient-rich foods are beneficial for busy women because they provide energy and help prevent disease.
A balanced eating pattern should include a variety of healthy foods from all the food groups. Women, like men, can enjoy whole grains, fruits, vegetables, healthy fats, low-fat or fat-free dairy, and lean protein. Healthy ideas include eating fish such as salmon, herring, mackerel, and tuna. All of these foods are excellent sources of omega-3 fatty acids, and they’ve been shown to protect against rheumatoid arthritis, heart disease, and type 2 diabetes. Omega-3 has also been researched to maintain skin elasticity and hydration (meaning fewer wrinkles)
Women’s nutritional requirements differ based on their lifestyles as well as specific nutritional requirements.
By eliminating sugar from your diet, your insulin levels will be less elevated, your energy levels will be balanced, your calorie intake will be lower, and your belly fat will be reduced. Instead, sweeten your coffee with the natural sweetener, stevia, as it has no calories, no carbs, and does not increase blood sugar levels. It is also ideal for those looking to lose some weight.
DROP THAT CIGARETTE
Approximately 117,000 women are estimated to be living with lung cancer in 2021, with about 62,000 deaths expected to occur. More women are also said to die from lung cancer than breast cancer.
Smoking which is the leading cause of lung cancer in the United States of America is said to be responsible for 80% to 90% of lung cancer deaths.
Quitting smoking is an effective strategy for staying healthy, while feeling young and young at heart.
Also, watch your alcohol consumption. Women should limit their alcohol consumption to one drink per day, which is one beer, one regular glass of wine, or an equivalent.
LET THAT BRAIN DO SOME WORK
Asides physically working your muscles, your brain needs to be stimulated and deliberately out to work for the benefit of your mental health.
This is very important for retired and aged women.
A regular program of mentally stimulating activities can reduce the risk of Alzheimer’s. Learn something new every day, whether it’s the crossword puzzle, reading, or an online course.
You are a go-getter, and your lifestyle could be really stressful daily which could be harmful to your health. In the event you fail to properly manage stress, you’re prone to headaches, fatigue, muscle tension, and sleep issues. It may also cause you to overeat and isolate yourself from family and friends. Stress, if left unchecked, would lead to heart disease, high blood pressure, and obesity.
Taking a moment to breathe deeply, meditate or take a short walk can help you manage stress that appears from your family, job, and everything else around you that contributes to your hectic lifestyle.
Vacations are also great for relieving stress. It is sometimes difficult to step outside your normal realm and let yourself be, however, this is one of the most important things to learn in order to enhance your well-being.
If you are like one-third of adults in America, then you are not sleeping enough. Sleep is a critical element of good health, as body repairs occur during sleep.
Sleeping less than six hours a night increases your risk of getting a heart attack, stroke, high blood pressure or heart failure. Sleep deprivation also contributes to mental decline.
Try waking up and sleeping at the same time every day (including weekends). Make your room as dark, as quiet and as cool as possible.C Burn extra energy through exercise; do not consume caffeine or larger meals before going to bed and make sure not to spend too much time in front of the screen.
WATCH THAT WEIGHT
Especially for women after age 40, metabolism naturally slows as we age. By learning to eat a healthy diet (more fruits and vegetables, less processed foods, less saturated fats, and less salt) and staying fit, one can boost their metabolism and get rid of unwanted pounds.
MASTER YOUR BODY
You should be someone who knows your body the best, and be your biggest health advocate. That means knowing when to take things slow and when to consult a doctor.
Health experts at https://www.bedfordbreastcenter.com/ advice that whether you experience stress-related aches or pains or something like a lump in your breast that could indicate breast cancer or a lingering pain in your abdomen, you need to see your physician as soon as possible. Your body may be warning you that something is not right.
VISIT THE DOCTOR REGULARLY
You don’t have to wait until you notice something wrong before visiting the hospital. Schedule regular visits to your doctor for routine checkups.
Keeping your health top priority is essential in any age. You should schedule annual checkups with your primary care provider whether you’re in your 20s or 60s. With support from your provider, you can design a personalized health plan, which includes age-specific screening schedules to ensure your wellness for years to come.
Managing chronic conditions like diabetes and depression is crucial to staying healthy and out of the doctor’s office. This includes taking prescription medications as directed, eating healthily, following a doctor’s advice, and attending recommended checkups.
Many women are also so busy that they tend to neglect eating and even going for a bathroom break. Over time, they may experience digestion and urinary tract problems because of these. Probiotic supplements for women promote digestive and urinary tract health. Ask your doctor about taking one to make sure it doesn’t clash with an existing medication or health condition.
AVOID THE SUN
Sunlight can also speed up skin ageing. If you must spend time outdoors, avoid direct sunlight between 10 a.m. and 4 p.m. and have your skin protected with a broad-spectrum sunscreen with an SPF of 30 or more.
Also stay away from tanning beds as they exponentially increase the risk of skin cancer, particularly melanoma, the deadliest form of skin cancer.
It can be difficult to know how to integrate health tips into your own lifestyle, so it is important to consider advice from a range of health fields — such as medicine, nutrition, holistic health, and mindfulness — in order to gather the best information from each. Never forget that it’s important to stay motivated, at any age you can feel your best. It’s time to start living a healthier lifestyle by putting your needs first.