With improved healthcare and quality of life, women of today can expect to enjoy a greater life expectancy than the previous generations. But, a long life doesn’t always mean a healthy life, which makes it important to adopt healthy lifestyle habits.
A particular study published in the Journal of the American College of Cardiology was conducted with nearly 70,000 women for a span of two decades. It found that adopting healthy lifestyle habits can cut down your risk for heart diseases.
But remember that good health is a lifetime commitment that requires you to put in the work and be mindful of your actions. You may already be doing your best to follow a healthy routine, or you may be unknowingly leading a dangerous lifestyle. In this article, we explore some tips for a healthy lifestyle you can actually sustain.
So, how to understand if you need lifestyle changes?
Let’s get one thing clear, first. Adopting a healthy lifestyle will not make you invincible. And that’s not the aim, anyway. Falling sick occasionally is totally normal. Leading a healthy lifestyle is more about the holistic approach you have towards your health and hygiene.
If you’re doing things like eating a lot of junk, maintaining unhealthy habits like smoking or drinking and leading a more or less sedentary lifestyle, it’s important to pull up your socks and take a quick look at the quality of your life.
Think of your body as a machine. It’s easy to acquire one, but you need to put in some effort into maintaining it. The healthier habits you adopt, the more likely you are to lead a quality life free from diseases and pain for much longer. So, if you think you need to make some lifestyle changes, below is a quick guide for you.
Lifestyle changes for women at any age for a healthy life
From maintaining a healthy diet to staying active, here are a couple of changes you need to incorporate in your life:
- Make some dietary modifications - Have you heard of the saying, “you are what you eat?” When it comes to your diet, your health will be a direct reflection of the kind of food you eat. Try minimising your intake of sugar, salt and unhealthy fats as they have been tied to obesity and other health risks. If you’re falling short of protein, supplement it with the Carmesi Protein & Herbs. Further, incorporate more vegetables, fruits and whole grains into your diet. Women also have a higher rate of bone density loss, which is why it’s essential to incorporate proper amounts of calcium and vitamin D to lower the risk of osteoporosis and other bone-related disorders.
- Stay hydrated - Drink adequate amounts of water throughout the day to help your kidney flush out more toxins from the body. Staying hydrated also benefits your skin and hair health and it helps to stay healthier in general.
- Maintain a healthy sleep schedule - In order to function properly, 8 hours of sleep is required in adults. While it’s not always possible to clock in so many hours, you should try to maintain a healthy sleep schedule where you don’t feel fatigued all day. Lack of sleep is also tied to poorer mental health, obesity, skin and hair issues among other things. Also, your body regenerates and promotes healing as you sleep.
- Always make time for exercise - A sedentary lifestyle will make you more prone to obesity, depression, high cholesterol and blood pressure. When you adopt an active lifestyle, you also reduce your risk of chronic illnesses like diabetes and heart diseases. Exercising regularly helps with a bunch of other issues like managing period pain and menopause symptoms as well. If you have PCOS, you should make leading an active life your topmost priority as this can help manage your symptoms.
- Cut down on your screen time - Spending too much time on the TV, computer or mobile phone has a harmful effect on your eyes. Further, scrolling through social media a lot also affects your mental health and increases your risk of FOMO (fear of missing out). So, minimise your screen time and try focusing on other areas of your life.
- Be mindful of your posture - Bad posture can contribute to things like spondylosis and slipped discs, among other things. Be mindful of how you stand, sit or walk and if your job requires you to spend a lot of time sitting at a desk, try and take small, frequent breaks to take a walk and keep yourself moving.
- Track your menstrual cycle - This is a healthy habit that you should adopt immediately if you’re not already in the habit of it. Tracking your menstrual cycle gives you clarity about your menstrual health. It also helps you know beforehand when your period is supposed to come and identify any sudden changes in your cycle.
- Pay attention to menstrual hygiene - Menstrual hygiene management is an integral part of your good health. Always wash your hands before touching your menstrual products, especially tampons and menstrual cups. Be mindful of changing them at proper intervals and ensuring you follow the relevant instructions.
- Remember to catch the sun - The sun is an essential element in your overall well-being, especially your bone health. Spending about 10-30 minutes early morning in the sun can help your skin generate vitamin D and keep your bones healthy. Also, it has been seen that contact with sunlight can help in improving your overall mood and assisting with depression management.
- Make time for self-care - A busy schedule can often make it seem impossible to practise self-care, but it is absolutely essential to do it. Make time for your hobbies or simply do things that give you joy - like skincare, a bubble bath or reading a book, and, over time, you will notice a change in your overall mood.
- Quit smoking - Smoking increases the risk of a lot of diseases like cancer and cardiovascular issues. It can also make you more prone to premature ageing of your skin because of the vascular constrictions that occur along with the destruction of collagen in your skin. Smoking has been tied to fertility and menstrual cycle issues as well in women. Quit this unhealthy habit to reduce your risk of health hazards and improve the quality of your life.
- Cut down on alcohol consumption - Excessive alcohol can lead to liver and pancreas damages, along with the dilation of your skin, leading to blackheads, bumps and acne. Limit your alcohol consumption to one drink per day on average if you must continue with the habit. Otherwise, work towards quitting it for good.
- Get annual health checkups - A great lifestyle change is to incorporate annual health checkups in your life. Prevention is always better than cure and if you get into the habit of getting full body checkups, you may also catch some diseases like breast cancer or tumours early and improve your chances of fighting them.