Most women spend their lives caring for their families and neglect their health. As they say, charity begins at home; if you want to be able to care for others for a long time, you need to first take care of yourself. Women’s self-care is extremely essential.
If you don’t care for yourself, you can fall sick, and then who will take care of everyone else?
Taking care is not hard at all. You just have to have the willingness to do it. We have listed a few simple tips for you.
1. Get Enough Sleep
Getting adequate quality sleep is crucial since it can impact your mental and physical health in every way. A chronic lack of sleep can increase the risk for various health problems, including diabetes, heart disease, weight gain, high blood pressure, stroke, and depression.
Women, in particular, are more likely to experience insomnia and sleep disorders due to changing hormones during their menstrual cycle, pregnancy, or menopause. Lack of sleep can also disrupt the hormonal processes that trigger ovulation, affecting fertility.
Studies have shown that lack of sleep can weaken your immune system, making fighting off infectious diseases harder. During sleep, the body releases protective proteins called cytokines that help fight infection and inflammation. Sleep deprivation reduces the body’s ability to produce these proteins making you more likely to diseases caused by virus exposure.
To ensure a good sleep of 8-9 hours, experts recommend the following the below-mentioned practices :
- Go to bed and wake up at the same time every day, including at weekends
- Avoid all screen time at least one hour before bedtime
- Avoid drinking caffeinated beverages before going to sleep
- Get some exercise every day, but not at least three hours before sleeping
2. Eat a Healthy and Colourful Diet
Although women generally have longer life span than men, they also tend to experience higher rates of debilitating illnesses in their lifetimes, including autoimmune diseases, dementia and the like. But the risk of all this can be considerably reduced if women eat well and eat the right kind of food. Their diet must include plenty of lean protein, whole grains, low-fat dairy products, and a wide variety of brightly coloured fruits and vegetables.
Fruits and vegetables like bell peppers, tomatoes, kale, spinach, watermelon, oranges, and carrots are high in pigmented carotenoids- beneficial antioxidants that can protect from diseases and enhance your immune system. Women need more of these men for good health.
Along with carotenoids, these fruits and vegetables also contain vitamins and nutrients your body needs to stay healthy.
In particular dark green vegetables like broccoli, Brussels sprouts and kale, and certain beans and legumes, contain folic acid, an essential nutrient to lower the risk of congenital disabilities. As per government guidelines, all women of childbearing age must get at least 400 micrograms of folic acid daily.
3. Find Time for Peace, Calm, and Yourself Every Day
Women are under a lot more stress today than ever before. Their to-do list is never-ending between their career, family, household, and social responsibilities. The resulting stress can lead to serious health issues like obesity, heart disease, diabetes, Alzheimer’s, depression and gastrointestinal problems. For younger women wanting to have children, the high stress could affect their ability to have children.
Therefore, every woman must take time out of their daily routine to de-stress through yoga or meditation for better physical and mental health. Even five minutes of meditation daily can greatly help release tension, slow down the heart rate, boost metabolism, and lower blood pressure.
Yoga can sharpen concentration, give you mental clarity and calmness, ease stiffness and tension, especially in the lower back and lessen anxiety and depression by controlling the hormone levels in the body.
4. Include Some Form of Exercise in Your Daily Routine
Regardless of age or fitness level, some form of physical exercise is a must for everyone. It can greatly reduce the risk of many diseases and ailments and give you a sense of well-being.
Exercise is essential for every woman. If you exercise, transitioning through various stages of life like puberty, young adulthood, pregnancy, midlife, and menopause can be quite smooth and stress-free.
Exercise releases natural painkillers called endorphins, which can help relieve menstrual pain during the reproductive years. Women with normal pregnancies are encouraged to engage in doctor-approved workouts to minimise the risk of C-sections, gestational diabetes and hypertension.
Also Read: Healthy Habits for Women Under 30
Older women also benefit from aerobic exercise and strength training, which can help prevent or slow down bone loss and muscle loss. It can also reduce the chances of chronic diseases and the risk of fractures. If exercise is consistent, the natural endorphins released may also minimise menopause symptoms and allow for better sleep.
However, you must check with your doctor before starting any exercise program, especially if you have a medical condition, are pregnant, overweight or over 40 years of age.
5. Get Regular Checkups and Preventive Screenings
All women, whether young or old, should get their annual checkups done. Routine physicals and age-appropriate health screenings can help detect potential health concerns early and prevent them from becoming serious.
The above simple self-care tips for women can go a long way in enabling a healthy and fitter you!