Introduce to Healthy Eating And Well-being Tips For Women
Career progress, child-rearing, and the constant pressure to have shiny, smooth skin and a slim figure affect women’s health and wellbeing badly. Stress and unhealthy eating habits are the leading causes of modern-day diseases like hypertension, obesity, heart ailments, and infertility. With the various responsibilities on our shoulders, we women often do not heed to our body. In our pursuit of happiness and pleasing the world, we end up feeling guilty and make life a never-ending running race. But health is the key to lead a happy and energetic life. Below are five tips to take care of your physical health and mental wellbeing.
1. Eat a nutritious and balanced diet:
A balanced diet contains a wide range of nutrients required for body functioning. All of us need carbohydrates, proteins, fats, vitamins, and minerals. One has to know the right amount of food intake. So the word ‘fat’ is not bad. Fat is vital for healthy skin, hair, and the normal functioning of the brain.
Even if you are interested in shedding a few kilos, you need not end up losing nourishment. Include whole grains, pulses, fresh fruits, vegetables, lean meat, and fish. Remember, the food intake quantity depends on age and height. Eating too little or too much can lead to problems. Do not deprive your body of unsaturated fats like omega-3 fatty acids. Avocados, nuts, olives, and even dark chocolate are sources of good fat.
Essential nutrients that women require are iron, calcium, magnesium, zinc, and vitamin D. Deficiency of iron leads to anemia- a common problem in women. We need calcium, magnesium, and vitamin D for healthy bones. Magnesium also acts as a neurotransmitter and prevents migraine, depression, and mental stress. So, ensure to eat food items rich in these minerals like green leafy vegetables, broccoli, beans, nuts, and fish. Many women require additional vitamins and minerals for various reasons, such as pregnancy, menopause, and aging. You can opt for natural nutrient supplements like Solgar for enhanced benefits.
2. Maintain a healthy weight:
Obesity is one of the primary causes of various health issues today. A tight work schedule, home delivery of food with multiple discounts, processed ready-to-cook food, and irregular eating time are a few reasons for the weight gain problem. Obesity is common among men, women, and even children. Many young women are more bothered about physical appearance than health. They fall into the trap of fad diets that promise a quick fix. They end up losing their muscle mass and strength. So, one has to know the optimum weight according to age and height. Also, losing weight faster is not good. It slows down your metabolism, causes fatigue, and affects your mental health too.
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3. Stay active and exercise:
Many women do not have a regular exercise routine. After doing the household chores, they feel physical activities are not necessary. But in the current digital era, we have smart IoT devices that can close doors, switch on and off electric gadgets, etc. So, even movements within the house are limited. Parenting demands, lack of time, and motivation are other reasons given for not exercising.
Exercising helps you maintain the right body weight and improve body strength. It is good for your heart and reduces the risk of lifestyle diseases like diabetes and blood pressure. Moreover, exercising is a way to have me-time. If you have not been living an active life, it is advisable to do easy exercises for 5-10 minutes. Then you can try out different forms like yoga, cardio, swimming, aerobics, etc.
4. Maintain a routine:
We, humans, are creatures of habit. Our school timings, college classes, and even office timings are fixed. Having a scheduled wake-up and bedtime ensures better health and makes life look more controlled. A regular time for eating ensures that we do not skip any meal of the day and therefore do not binge on snacks later. Moreover, skipping meals leads to cravings, and we end up eating a lot of unhealthy food.
When you allocate time for exercise and do it daily, one doesn’t feel much pressure or compulsion. You can manage problems and unknown tasks better. There is no constant fear of deadlines and backlogs. Thus, maintaining a routine helps in stress reduction.
5. Take care of your mental health:
Sound mental health does not mean you have to be happy all the time. It is the ability to experience happiness, anger, and sadness acceptably.
Women face more changes in life, both physically and emotionally. Menstruation, motherhood, mid-life crisis, menopause are various factors that cause hormonal changes and mental disturbances. Thus women need to know the signs of stress, anxiety, and deteriorating peace of mind. To achieve better mental wellbeing, one has to practice mindfulness, do meditation and exercise, have regular sleeping time, and be thankful to the people and things around you. Cultivate passions and enjoy the work that you do. Join a club or have a friend circle.
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You need to dedicate time and monitor your health, fitness, and mental wellbeing. It is not achievable in a few weeks but requires constant effort and discipline. Do not fall for quick fixes. Have a balanced diet, choose natural food, stay hydrated, and do not skip meals. Avoid smoking and stay away from toxic situations and people. It is a must to have an exercise routine to enhance physical stamina and improve mental strength. Finally, learn to love yourself as you are.