As you get older, your health becomes more of a priority. Most of the times, illness or depression are the result of unhealthy lifestyle such as staying up late at night meaning you get less sleep than is required, eating too much junk food and psychological issues like anxiety and emotional stress
Women healthy eating is important as the food you eat can have a huge impact on your health. Walking or jogging for 25 – 30 minute is one of the best forms of exercise, it costs nothing and it will help to improve your health and general well being and help with weight loss.
Having a positive attitude to life is also one of the best way to improve your health, laughing not only eases stress but make you breathe deeply and improve your outlook, strengthen your mentally and also boost your immune system.
Follow these 6 tips to help keep yourself healthy.
1. Don’t skip breakfast
Breakfast is the most important meal of the day. Skipping breakfast can have an effect on brain health. Breakfast sets the tone for your metabolism during the day and gives your body the energy it needs to go through the day. When you are hungry, you are also able to get upset more easily, so avoiding breakfast may make you grumpy. It can even cause some serious health-impairing conditions after some time.
Studies have linked skipping breakfast to atherosclerosis, people who missed breakfast had the largest waist circumference, body mass index, blood pressure, cholesterol, and blood sugar levels.
Skipping breakfast can have negative effects on appetite-regulating hormones, blood sugar and insulin. Eating smaller meals more often keeps your blood sugar in a good range and keeps your metabolism where it needs to be to burn calories. Studies show that women who regularly skip breakfast had a 20 percent increased risk of developing type 2 diabetes.
Having a nutritious breakfast, include healthy foods such as fruits, whole grain, cereals, bread and yogurt. A healthy breakfast improves your mental and physical performance throughout the day.
2. Drink plenty of water
Not drinking enough water will negatively affect your health after just one day. However, most women undervalue the importance of water. You need 4 to 6 glasses of water every day for proper hydration. Not drinking enough water can cause toxin build-up and weight gain, and you will start to feel terrible.
Water help eliminates toxins from the body and allows your organs to filter out waste products. Dehydrated people often experience thirst, headache, heat stoke, and dryness and/or stickiness in the mouth, lips, tongue, and skin. You can eventually suffer severe health problems, such as kidney failure, loss of consciousness, low blood volume, digestive problems, irritable bowel syndrome, nausea or abdominal pain if you are always dehydrated.
Make sure to stay hydrated everyday and drink plenty of water.
3. Get enough sleep at night
Many women do not understand the importance of getting enough sleep every night. Sleep is essential to the woman body, because during sleep, the body undergoes regenerative processes that are essential to health. Sleep deprivation can cause all sorts of health problems. Your metabolism also slows down due to the lack of sleep. When you are under stress, it is difficult to think straight and deal with things properly. Problems can spiral out of control and everything gets worse when you do not sleep enough.
Getting enough sleep at night will help regulate your cortisol levels, which in turn may help lowering your stress levels, it can also limit fat accumulation, which in turn will help you lose weight naturally.
Getting enough sleep can make you look and feel younger. However, the body also releases melatonin and growth hormone when you sleep. These hormones will keep your skin, hair, nails and general health in perfect condition.
Go to sleep at the same time each night. Make sure that you keep a regular sleeping schedule, do not take caffeine before going to bed, avoid washing the TV or using electronic devices before goes to bed and taking a hot bath before you go to bed can help to improve your sleep.
4. Eat a healthy and well-balanced diet.
Healthy eating will help you maintain your body and provide you with healthful nutrients in the form of compound carbohydrates, high quality protein, healthy fats, vitamins, and minerals.
Studies have shown that eating unhealthy foods can increase the risk of cancer and the chances of getting type 2 diabetes, high cholesterol, heart disease. Unhealthy foods can make you obese over time and obesity can lead to a number of serious health problems.
When you choose to eat only healthy foods, you will have better weight, increased energy, increased immunity, and a better emotional balance. All of these things can be combined to create a much happier and longer life. Whole grains provide fiber, dairy provides calcium, fruits and vegetables provide potassium, lean meats and eggs can provide protein.
Eat a healthy and well-balanced diet allows you to get enough amounts of important nutrients to support your heart, brain, muscle and healthy bones as well as your digestive system.
5. Get regular exercise.
It’s a good idea to get regular exercise. When you don’t exercise, you have increased risk of osteoporosis, greater chance of heart disease and increased risk of anxiety and depression. The World Health Organization reports that those who aren’t physically active have the double risk of becoming obese. This is a serious health concern for anyone, young or old. There are numerous diseases related to obesity, such as hypertension, diabetes, heart disease and sleep apnea.
Inadequate physical activity can raise your risk of colon cancer. Several studies have shown that physically active individuals has a 24% lower risk of colon cancer than those who were the least physically active. You can also lose or maintain weight by doing exercise regularly. You burn calories when you spend time doing physical exercises.
Regular exercise can help with blood vessel and heart health, and lung capacity. Exercise can help decrease or reverse the negative effects of a sedentary lifestyle. Some exercises such as jogging, cycling, swimming, running, yoga, taking stairs or walking for like 30 minute is a very good exercises or hit the gym 3 times a week.
6. Get enough vitamin D
Vitamin D deficiency in women can be quite serious and affect overall health. Vitamin D plays a role in keeping your bones and immune system healthy. It contributes to the proper functioning of the nervous system of the body. Vitamin D is also important in other aspects, such as regulation of blood sugar, mineral absorption, metabolism and reproduction.
Spending 20 minutes in the sun can help increase your vitamin D levels, but you can also get this vitamin from fortified foods such as orange juice, liver, fatty fish, milk, yogurt, tuna, salmon and also vitamin D supplements.
More health tips for women
- Manage and reduce stress in your everyday life: You can manage stress with exercise, relaxation techniques, meditation. Take a few minutes every day just to relax and enjoy yourself.
- Stay away from cigarettes and people who smoke.
- Avoid alcohol or If you drink alcohol, do so in moderation: Too much alcohol may cause cirrhosis of the liver, inflammation of the pancreas, and damage to the brain and heart.
- Oral hygiene: Lack of oral hygiene can cause as much damage to the teeth and gums. Do floss your teeth regularly
- Have a regular medical checkup
- Reduce salt and sugar intake
Note: If you face life’s stresses alone, you will make yourself older. Don’t forget to reach out to your friends when you need them.