9 Ways Women Can Stay Healthy At Any Age

Thanks to continuous advances in medicine, most women today can expect to live longer than their grandparents or great-grandmothers. And everyone, of course, wants not only to live long but to be healthy at the same time. We discuss what exactly women's health means, and how to improve and maintain it.

Women's health is conscious self-care

The Princeton Women's Health Center (USA) believes that well-being is not some abstract idea. It's a lifelong commitment to mindful action that makes us feel comfortable. Making healthy lifestyle changes at any age, whether you're in your 20s, 40s, or 60s, can help you avoid chronic disease and slow down the aging process. And both inside and out. American gynecologists offer six of their best tips on how every woman gets closer to the optimal state of the body.

Get more physical activity

It is difficult to overestimate the importance of regular physical activity. Women who play sports tend to have normal blood pressure and lower cholesterol levels. They have a lower risk of developing serious chronic diseases such as heart disease, diabetes, and dementia. As menopause approaches, physical activity can also help reduce or alleviate its unpleasant symptoms - hot flashes, night sweats, and moodiness. What happens if you give 30-60 minutes of moderate-intensity exercise at least a few times a week? You can Sleep better, get more energy, control junk food cravings, and maintain your optimal weight.

Easier said than done!

Fortunately, there are simple and practical ways to increase your activity level. Simply getting a fitness tracker can give you the motivation to increase your daily steps. To make walking even more interesting, try competing with your friends and colleagues to see who can walk the most in a day.

Climb the stairs as often as possible to make your day more active. You can take more steps by regularly parking your car a little further from your destination. Walking is a great way to focus, relax, or enjoy the weather. You can take an early morning walk before heading to work. As an option, take a walk at the end of the working day before relaxing in the evening.

If you're already an athlete, chances are you'll be able to find ways to improve your fitness. A comprehensive exercise program places as much emphasis on strength and endurance as it does on flexibility, balance, and mobility.

Make sleep a top priority

For many women, the demands of modern life make it increasingly difficult to get a good night's sleep. But here's the thing: your to-do list isn't nearly as important as the health benefits that quality sleep can bring. Getting enough sleep is the amount you need to feel rested and balanced. Such a dream will help you maintain productivity, improve your memory and quick wit, and keep your emotions calm. And at the same time, it will increase the chances of protecting women's health in the long term.

Sleep is an important factor in all stages of life. It rejuvenates both the mind and the body. Women who don't usually get enough sleep are more likely to have problems with weight control and memory problems. They also have a higher risk of developing heart disease.

Start by developing better sleep habits:

1. Do not consume caffeine after 2 p.m.

2. Do not be in front of a blue screen for 30 minutes after going to bed - put your phone in silent or sleep mode and turn off all alerts.

3. Instead of watching TV or using a computer or tablet, read a book or listen to relaxing music.

4. You may find it helpful to use meditation practices and deep breathing to get rid of unnecessary noise in your head. There is an option to keep a diary before bed to get rid of any thoughts that weigh on you.

Schedule an annual medical check-up

If you only see a doctor when you feel unwell, you are missing out on an important chance to save women's health. You can't deal with a problem if you don't know about it. Preventive care is the cornerstone of wellness. And that means you'll never be too busy to make time for your annual checkup. This is a great opportunity to check for serious health problems that usually go unnoticed. Whether it's high blood pressure or dangerous cholesterol levels. This is also a good time to assess your need for mammograms, Pap tests, HPV screenings, and osteoporosis.

Quit smoking. Forever and ever

Smoking is a destructive habit that has a negative effect on all body systems. Smoking not only increases the risk of developing various types of cancer. It increases the likelihood of osteoporosis, rheumatoid arthritis, cataracts, and gum disease. Women who smoke are also more likely to experience menopause at an earlier age. The good news is that quitting smoking, even if you're in middle age, can cut your risk of early death by half.

Improve your diet

Proper nutrition does not mean boring or insipid food. On the contrary, it's fresh and fun flavors, colorful mouth-watering dishes, and a whole new world of ingredients you've never tasted before. Try to eat whole, fresh foods as often as possible. It is important to pay special attention to the content of sugar and carbohydrates in foods. Especially when you pick up a product off the shelf that says “low fat.” Consider whole grain or vegetarian alternatives that are less processed and more nutritious. You can use herbs and spices to enhance the flavor and make healthy meals more interesting.

It is very good to add more fiber to the diet, which is found in plant foods. These include vegetables, legumes, fruits, whole grains, nuts, and seeds. Women who eat a fiber-rich diet are more likely to maintain lower body weight, avoid chronic disease, and live longer.

Get rid of monotony

When your life is full of events, having a clear daily routine can help you get through the day with more ease. But when your daily routine starts to feel like a chore, you can lose touch with yourself. To stimulate your mind and bring some creativity back into your life, try shaking things up. For example, turn off your phone and give yourself 20 minutes every day to do what you love. No matter what you intend to do, this short break will energize your mind for the rest of the day.