Health And Fitness

Women’s health: How to be a Healthy woman and live a healthy life

Women are the foundation of life. Most women spend their entire life excelling in various roles. This, however, comes at the cost of their own well-being. What most of us fail to understand is that a healthy woman is equally necessary for a healthy society and a strong foundation for future generations. Therefore, it is very important that women know the importance of good health. So here we have compiled some health tips every woman should know. Let’s thrive to take care of our health first, what say ladies?

Health has a very broad spectrum; it is not just confined to a fit and healthy body but also constitutes an emotionally and mentally healthy individuals. Most of the time, the only well-being we can think of is physical well-being. However, there are more aspects of health.

Here we will be covering all the areas that need our care and attention to ensure that not just the women’s body, but all the aspects of a complete health guide for women are discussed. Researchers have time and again proved that the key to lifelong health is our lifestyle. We need to ensure that we are not only physically fit but emotionally and mentally healthy, have a stress-free routine and are aware of our bodies.

As per Rujuta Diwekar, being healthy is of way much more importance than being lean, and a starving body can never be healthy. Here are some tips from Rujuta to lose the flab, not health. How To Stay Fit and Healthy Naturally? Lifestyle Tips By Rujuta Diwekar

Manage your stress

Stress is the biggest enemy of your physical and mental health. Ask any doctor and they will tell you that the biggest issue with most of the patients is stress. All of us have too much on our plates.

The high workload is directly proportional to stress, and stress is directly proportional to most of our health woes. Stress can have serious health implications–diabetes, blood pressure, higher risk of depression, anxiety and heart diseases.

Healthy woman lifestyle manage your stress

Thus, stress can have a deeper impact on not just our mental but reproductive health also. Stress also eventually leads to degradation in emotional health. The importance of emotional health is generally neglected which intensifies into depression and the overall downfall of health. Thus, it is very safe to say that women are more susceptible to diseases due to stress.

You might also like to read: Meet the Most successful women entrepreneurs in India with their best achievements

Stress Management Tips for healthy woman lifestyle

There are a lot of stress management programs that are available. You can enroll in any of these programs if you are feeling stressed. Additionally, there are some easy stress busters like indulging in some me-time, a mini-vacation, spending quality time with loved ones or simply shifting your workload.

Yes, your better half can help with effective stress management. Because love and care are the greatest healers. Yoga, meditation, and exercises also aid in stress management. You just need to find out the method that works best for you.

Building a healthy foundation

Importance of mental health for healthy lifestyle

Build a strong foundation

According to health experts, maintaining good health in your 20s is extremely important. Women maintaining a healthy lifestyle from the early years are at lower risk of heart diseases in later life. A study indicates that most people who follow these healthy habits in their 20s — a healthy body mass index, no smoking, healthy diet habits, and regular workouts — stayed healthy well into middle age.

Healthy Lifestyle chart for women

Our skin generally looks fabulous radiant and healthy in our 20s. It is still the best we have. The reason is that in the early years the skin has a good amount of collagen and lessor free radicals. However, we need to ensure proper sunscreen habits along with good nutritional habits. This will not only prevent us from skin cancer but will also ensure that our skin looks radiant for a longer period.

The 20s is also the time when we must take care of our reproductive health. Ignoring reproductive health is one of the biggest mistakes that most women do. As a result, PCOD and infertility are very common amongst females of this age group. Therefore, we should eat a healthy diet, workout regularly and get regular check-ups done. This is the best time for taking care of our body and investing in your health because the foundation will eventually lead to a healthy and happy life.

Too young to be old

This is the perfect time to question – why you must take care of yourselves? the transition phase of life is confusing as well as challenging for a lot of women. This is also the time when a lot of our time is spent on career challenges and bringing up children. Advancement in career, growing up children and trying to achieve an equilibrium leaves no time for self-care. As a result, our own health starts deteriorating at a time when it needs that extra effort.

Establishing and maintaining good food habits is very important during this time. Therefore, taking care of your body is imperative. Include a variety of vegetables, dark green, red and orange; as well as beans and peas. Include grains in your daily diet, half of which should be whole grains. Reduce fat intake and stick to fat-free or low-fat dairy products. Use healthy oils, such as canola oil or even better-clarified butter or ghee. Some of the best food for women’s health are berries, nuts, bananas, millets, and ghee. Make sure to include these in your diet. Needless to say, excess of everything is bad.

Here are some recommendations from us to jump-start your day with some delicious yet healthy food – Best Healthy and tasty food to jump start your day – God of Small thing.

Always keep in mind that health is the biggest investment and our body is our most important tool. According to a Professor of Medicine at the University of Maryland, the US, four or more hours of workout every week can reduce a woman’s risk of breast cancer by 60 percent. The risk of colon cancer can be reduced by 30-40 percent if you include three to five hours of cardio per week.

Healthy eating

What we eat is closely associated with our health. Balanced nutrition is the first step to achieve good health. By making healthier food choices, we can prevent and even treat some health conditions. These conditions include heart diseases, stroke, and diabetes. A healthy diet can not only help you lose weight but also lower your cholesterol and keep your blood sugar in control.

What we eat and how we feel are interlinked linked in many ways. A healthy approach to eating focuses on enjoying the flavors, guilt-free eating, and aiming fitness and energy, rather than focusing on weight. The food that we eat must have a balance of taste and nutrition.

Healthy Lifestyle balanced food chart

We must always check the balance of low-calorie and nutrient-dense foods (providing many nutrients per calorie), and foods that are calorie-dense but nutrient-poor. Most people need to eat more fresh whole foods. The best self-care tip for women would be to eat fresh food from your kitchen. Try to include more whole grains, fresh fruits and vegetables, and legumes into your meals. Pair carbohydrate-rich foods with healthy fats or proteins to improve the value of your meal.

Carrots, berries, grapes, celery, cherry tomatoes, broccoli florets, and dried fruits are some of the best food for women health. All are nutritional powerhouses packed with antioxidants. And they taste yummy. Most fruits can be easily used as a replacement for store-bought desserts that are full of processed flours and sugar.

Another self-care tip for women is to be a picky eater. We generally don’t have the energy to pick the food. Read your labels carefully. Be particular about your portions and eat according to your requirements.

Try to minimize saturated fats and trans fats and aim to eat foods that are rich in anti-inflammatory omega-3 fatty acids. These are great for women’s health since these cut down the risk of cardiovascular disease and alleviate depressed moods. cold-water oily fish (wild salmon, herring, sardines, trout) two to three times per week will provide both EPA and DHA and are considered to be among the best foods for women health. Adding up to two tablespoons of ground flaxseed and eating meat, milk, and cheese will provide you with a healthy dose of omega-3s.

Do not overdo calcium or supplements

It is correct that women need calcium for wellbeing.  But too much-absorbed calcium can do more harm than good. Excessive calcium increases the risk of kidney stones and may even put you at the risk of heart disease. Women under 50, should aim for 1,000 milligrams per day, while over-50 should be getting 1,200 milligrams per day mainly through diet — about three servings of calcium-rich foods such as milk, fish, foxnuts, and almonds.”

avoid too much calcium healthy woman lifestyle tips

Another health tip every woman should know is that supplements are not a substitute for a balanced diet. Although many doctors and dieticians recommend a multivitamin or mineral supplement, we must always remember that it is additional. Also, each and every supplement should be carefully evaluated for purity and safety before consumption.

Burst the crash diet bubble

Crash Diet vs healthy diet

Imagine someone asking you about things that every woman should do to take care of herself. Losing weight would be the most common answer that would cross our minds. For most people, fitness is about weight loss. We all want to lose weight quickly and easily and preferably without exercise. Thus, the fad of crash diets. These diets may help you lose some inches quickly, but it is surely not a healthy way. Crash diets can have some serious health implications also. And the best part is that all the weight will come back once you go back to your routine.

Sleep well

Importance of good sleep

Many of us are not getting adequate and healthy sleep. And if you are not getting good, relaxing sleep, you are not energized to take care of anybody, let alone yourself,” Dr. Fordham says. If you’re not sleeping well, you are inviting health issues to knock your door. For best health, try to get seven to nine hours of sleep each night. Also, it is a known fact that women need just a little more sleep than men. So find your linens girls! things you can do to Relax yourself And Recharge

Do You know: A weekend sleep-in has many health benefits, helps you live longer-Study

Exercise for a healthy body

As per Healthline, here are some best exercise for a healthy body meant for both men and women.

HIIT Workout Lunge Jumps for Weight Loss

Importance of a balanced workout

Wendy Suzuki in a special Ted talk explained The brain-changing benefits of exercise that you should see to realize how important it is to exercise regularly.

Healthy Eating - Portion Control

Get regular exercise.

This is the easiest health tips every woman should know.  Exercising regularly or at least with the rule of a pie. This means that you must eat home-cooked meals for at least 22 days a month and work out a minimum of 7 days.

A regular workout can help prevent heart diseases, stroke, diabetes, and colon cancer. It can help treat depression, osteoporosis, and high blood pressure. Do you have that feeling of being in depression? It’s important you are clear about what your mental state is.

People who exercise also get injured less often. Routine exercise can make you feel better and keep your weight under control. Try to be active for 30 to 60 minutes about 5 times a week. Remember, any amount of exercise is better than none.

Lose weight if you’re overweight.

Many women are overweight. The dream to achieve a healthy female body remains a distant dream due to our jam-packed routines. They are so occupied with other roles that their own health is neglected. Carrying too much weight alleviates your risk for multiple health conditions. These include high blood pressure, high cholesterol, type 2 diabetes, heart diseases, stroke, and gallbladder disease.

Disadvantages of being fat

Being overweight also can lead to weight-related injuries. A common problem is arthritis in the weight-bearing joints, such as your spine, hips, or knees. There are several things you can try to help you lose weight and keep it off. So, make sure that you find out how to take care of yourself as a woman and maintain your BMI.

Don’t follow YouTubers blindly

Ok, let’s try searching on Google. Let’s search for health tips every woman should know. You will see many recommendations from YouTubers. To avoid the pain of reading research and books or visiting a fitness expert we start watching videos.

Women particularly fall into the trap easily, since they have a goal but no time. You might find abundant health tips for women, but the key to a healthy female body would be logical reasoning. These shortcuts are generally not beneficial, and fitness and makeup tutorials are not the same. YouTubers do not know you, nor are they aware of your physical limitations and conditions. Therefore, it is not advisable to follow the trends blindly This is just an excerpt you can read about this in detail here: Don’t Follow Fitness Youtubers for your exercise regime

Focus on Emotional and mental well-being

Most times, we overlook the importance of emotional health. But emotional health is an important aspect of overall health. People who are emotionally healthy are in better control of their thoughts, feelings, and behaviors. They are able to deal with challenges and struggles in life. They can keep problems in perspective and bounce back from setbacks. Here is Why you need to take responsibility for your own mental health.

Being emotionally healthy does not mean you are happy all the time. It means you are aware of your emotions. You can deal with them, whether they are positive or negative. Emotionally healthy people still feel stress, anger, and sadness. But they know how to manage their negative feelings. They can tell when a problem is more than they can handle on their own. They also know when to seek help from their doctor.

Research shows that emotional health is a skill. There are steps you can take to improve your emotional health and be happier. If you’re looking for professional mental health counseling for more support, you can read for additional information.

How to take good care of yourself emotionally

The most relevant answer to – “how to take care of yourself as a woman” would be happy. Yes, always remember that the best way of taking care of your body is to keep it happy and content. We can gradually work on fitness, skin and other parameters of a healthy woman’s body. But we must definitely start here.

Emotional well-being starts by eliminating the negativity around us, stay away from thoughts that demotivate you. Do not tolerate abuse in any form. Stay healthy, optimistic and balanced. Also, never refrain from seeking help either from professionals or your loved ones whenever you feel the need.

Eating well and working out regularly are also a great way to achieve mental and emotional peace. A healthy female body is just a concept and myth if she is not emotionally sound. So, the best way of taking care of your body is to take very good care of your emotional health. If you have the answer to how to take good care of yourself emotionally, then you are already on the path to happiness.

Never take your reproductive health for granted

Healthy Woman Lifestyle Reproductive health

Our aim to achieve a healthy female body can never be accomplished without talking about reproductive health. Women are the nurturers of life, and most women would love to experience motherhood at some point in life. Hence taking care of reproductive health is very important. Things every woman should do to take care of herself must include regular home examination for breasts. Keeping a close watch on menstrual cycles and getting regular checkups done is vital for a healthy female body.

Practice / know the importance of birth control

Reproductive health. Birth Control Quotes.
reproductive health and Birth Control . Image Credits: Pinterest

Birth control is one topic that is discussed more in policies and less in households. Everyone is free to choose how many children they want. But childbirth should never be forced. A healthy woman body endures a lot during pregnancy. Unwanted pregnancy can take a toll on a woman’s physical, mental and emotional health. Birth control is often looked down upon, but not only can it keep you from getting pregnant before you’re ready, studies show it can lower the risk of uterine and ovarian cancer. Regulation of the menstrual cycle is an added advantage.

Get regular screenings done

Checking for breast cancer is top of the list of things every woman should do to take care of herself. The American Cancer Society no longer recommends monthly self-examination for women. However, it still is an option for women, particularly for those in their 20s. Women should be on the lookout for any changes in their breasts and report any concerns to the doctor immediately. All women who are 40 and older should get a yearly mammogram done. A mammogram is a very effective way of detecting cancer in its earliest stages, which makes it more treatable.

Know your genetic history

Taking care of your body becomes easier if we are aware of the possible diseases/disorders that we might inherit from our parents. For e.g there has been a family history of breast cancer, then you are at a higher risk of developing it at some stage in life. The same goes for diabetes, asthma and some skin disorders. If we are aware of any such complications, then these can be tackled proactively. These precautions will help to avoid or delay any complications that might occur.

Looking forward to some ways to reduce your stress and anxiety? We found an article on BetterHelp that helps you learn to identify your triggers of stress and anxiety, and also suggests some steps to reduce stress and anxiety in 10 steps.

The above health tips for women, if followed will help in achieving a healthy female body. But here, we must reiterate that the first page in a health guide for women should surely be self-love. It’s time we realize that we cannot make everyone happy every single time. So happiness must start with you. It’s time we all understand the importance of emotional health while paying attention to other aspects of how to be a healthy woman.

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