Women's Health & Fitness Day: Tips To Stay Healthy
By NutrioTalk
A combination of physical and mental health goes a long way in maintain a healthy and fit body. Leading a healthier lifestyle is important for overall well-being, but many of us undervalue the importance of eating the right nutrients and getting enough rest to go throughout the day. Maintaining healthy body doesn’t only mean visiting doctors and getting check-ups done, there are various factors that we can control ourselves like improving diet, reducing stress, improving lifestyle, and many more. Adopting healthy practices at an early stage of your life would surely help you avoid certain diseases, reduce stress, and help maintain a steady and healthy lifestyle.
However, in the chaos of a woman’s daily life, healthy living may take back seat to chores, work, busy schedules, and more. But, you must ensure that you get all the nutrients you need from the foods you eat. Eat as much natural food as possible. That means a variety of fresh vegetables, fruits, whole grains, meat, fish, poultry, low-fat dairy products, and lots of nuts.
Let’s celebrate Women's Health and Fitness Day with these tips for a healthier lifestyle for women!
Get Enough Sleep
A minimum of 6-8 hours of sleep is required for everyone. And we need at least 6-8 hours of sleep so that our body gets rest and gets prepared for the next day because we are working from morning to night and our body needs some time get repaired and healed. So, please ensure you are sleeping for at least 6-8 hours. This is the first step to remember to lead a healthier lifestyle.
Stay Active
Incorporate regular physical activity into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week. Opt for a combination of exercises to stay healthy and active for long-term.
Eat A Balanced Diet
Eating a balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats and limiting processed foods, sugary drinks, and excessive caffeine intake is one of the successful mantras for a healthier lifestyle. A balanced diet comprises of the right quantity of protein, carbohydrates, fibre, and essential vitamins and minerals. Ensure your plate has the right amount of these vitamins, minerals, and essential nutrients. Do no blindly follow any kind of diet plan until and unless you consult with a registered dietitian.
Drink More Water
Stay hydrated by drinking plenty of water throughout the day. Avoid excessive consumption of sugary or caffeinated beverages. Aim at least 8 glasses of water everyday along with your fruit juices and other fluids.
Regular Check-ups
Schedule regular check-ups with your healthcare provider for preventive screenings, vaccinations, and to discuss any health concerns.
Manage Stress
Find healthy ways to manage stress, such as meditation, yoga, deep breathing exercises, or hobbies you enjoy. Prioritize self-care. Practicing meditation and yoga daily would allow you to relax and bring appositive change in yourself. Meditation also boost your confidence and enhances your calmer side.
Limit Alcohol
If you drink alcohol, do so in moderation. Women should generally limit alcohol intake to one drink per day. As our hormones change with age, we should change our drinking habits as well. Gulping on Vodka shots or whiskey is a strict “No-No”, instead just opt for a glass of wine.
Maintain Bone Health
Pay attention to your bone health, especially as you age. Consume adequate Calcium and Vitamin D, and engage in weight-bearing exercises to maintain bone density. Eat more of low-dairy foods with low calories like coconuts, almons milk, probiotic yogurt. Also, try to go for walk or jog in the morning to get more sunlight. Eat mushrooms to get good amount of Vitamin D for your body.
Regular Breast Health Check-Up
We women, often ignore our breast health but it’s very important to go for regular screenings. Perform regular breast self-exams and get mammograms as recommended by your healthcare provider. Early detection is key in breast cancer prevention.
Eat Heart Healthy Foods
Be mindful of heart health by maintaining a healthy weight, monitoring cholesterol levels, and controlling blood pressure through diet and exercise. Eat more of vegetables, fruits, nuts, and seeds to maintain your cholesterol level and have a healthy heart!
Take Care Of Mental Health
Prioritize your mental health by seeking help if you're experiencing depression, anxiety, or other mental health issues. Don't hesitate to reach out to a therapist or counselor. You can always consult a counsellor or opt for some breathing exercises and meditation.
Stay Informed
Stay informed about women's health issues and advancements in healthcare. Knowledge is power, and it can help you make informed decisions about your health.
Join Community Support
Consider joining a women's health and fitness group or community to stay motivated and share your journey with others. Various online groups have been also formed, you can join at your comfort.
Set Realistic Goals
Set achievable health and fitness goals. Start small, and gradually build on your successes to create lasting lifestyle changes.
Remember that everyone's health journey is unique, so it's important to tailor your approach to your individual needs and preferences. Consulting with a healthcare professional can also provide personalized guidance and recommendations based on your specific health concerns and goals.
