Women’s bodies go through so much, from hormonal ups and downs to childbirth and menopause. Today’s fast-paced lifestyles only add more hurdles when it comes to maintaining a healthy daily routine. To look and feel amazing at any age, you have to make smart choices for your health and wellness. It is said that the journey of a thousand miles begins with a single step such as adding a probiotic supplement to your daily diet. So, instead of getting stressed over month- or year-long routines, start small. Here are 9 simple things you can do daily that will help you achieve your health and wellness goals.
Choose natural foods.
Eating a healthy diet is paramount to maintaining health and wellness. Deduct as many processed foods from your diet as you can. Choose natural foods, seasonal fruits and vegetables, whole grains, high-fiber greens, and leaner cuts of meat instead. Cut out high-calorie beverages from your diet altogether. Women need between 800 and 1500mgs of calcium on a daily basis so as to avoid osteoporosis as you age. Get your daily calcium intake from low-fat dairy products.
Start your day with lemon juice and probiotics.
A couple of cups of warm water and lemon juice each morning is a great recipe for a healthy life. Not only will it keep you hydrated, lemon juice is also known to reduce constipation and give your body a generous dose of nutrients and phytochemicals. Ensuring that your digestive health and immunity is at its best is the easiest way to reach your wellness goals. This is where probiotics can help you. Choose a quality probiotic supplement designed to meet women’s specific needs.
Add a 10-minute morning ritual to your daily schedule.
Everything you put into your body has a direct impact on your health – this includes the food you eat as well as the thoughts you think. Start your day right by taking 10 minutes off for yourself. Enjoy the quiet time by reading, meditating, or writing down your intentions for the day. Whatever you choose to do with your 10 minutes, ensure that it is something that makes you feel good and reduces your stress levels.
Get enough sleep.
The importance of sleep cannot be stressed enough. Lack of quality sleep has been linked to a number of health and wellness impediments such as weight gain, depression, and higher stress levels. Aim at getting at least 7-8 hours of sleep every night. It is called “beauty sleep” for good reason – with adequate sleep, you will find yourself waking up with a glowing face and determination to tackle the day to come.
Add some form of exercise to your day.
Whether you choose to take a walk, start your day with yoga routines, hit the gym for some strength training, or just stretch your limbs in the confines of your home, adding even a little bit of exercise to your daily routine can help reduce your cortisol levels. Daily activity will boost the health of your body as well as your mind. Aim at getting at least 30 minutes of cardiovascular activity in before you eat anything in the morning. Research shows that exercising after a night of fasting can help you burn up to 20% more fat as compared to exercise during any other time of the day.
Say goodbye to sugar.
If health and wellness is your prime target, sugar intake is a hindrance that you ought to get rid of as soon as possible. Try a full sugar detox for at least a month or so. There is a prolific body of research that shows that eating too much sugar has serious ramifications on your health. From weight gain to high levels of cholesterol and blood sugar, sugar intake has been linked to a number of avoidable health issues.
Stay hydrated.
This is a tried and tested health and wellness tip. If you tend to forget to drink water through the day, make your bottle of water more visible. Fill it up in the morning, and keep it on your desk right in front of you. Your goal is simply to finish drinking at least eight glasses or two liters of water in the course of the day. You can add to your water intake by sipping on sugar-free green tea through the day.
Do not skip meals.
There will always be meetings and busy schedules to contend with. However, it is important to ensure that your daily schedule does not take time away from your meals. Instead of eating three large meals in a day, aim at eating smaller meals 5-6 times as well as adding a probiotic to your daily diet. Along with breakfast, lunch, dinner, and healthy snacks, ensure that you do not skip your post-exercise meal. This recovery meal after your workout provides necessary fuel to your body, boosts your energy, and promotes quick recovery of your muscles.
Use technology to your advantage.
Surrounded as you are by smartphones, laptops, and tabs, it is a good idea to make all this technology work for you. Install apps to remind you to drink water and track your fitness levels – what can be measured, can be improved. If you find it difficult to meditate or empty all the thoughts from your mind, there are plenty of apps that can help you calm down and center yourself with guided meditations and the soothing sounds of the ocean or rain.
A woman’s health and wellness needs change with time, but these evergreen tips cover the basics that remain the same. LoveBug Probiotics’ supplements, Yeast is a Beast and Labor of Love offer optimal support for your health and wellbeing at every stage in life.
References
Borges S, Silva J, Teixeira P.Arch Gynecol Obstet. 2014 Mar; 289(3):479-89. Epub 2013 Oct 30.
Pross, N., Demazières, A., Girard, N., Barnouin, R., Metzger, D., Klein, A., … Guelinckx, I. (2014). Effects of Changes in Water Intake on Mood of High and Low Drinkers. PLoS ONE, 9(4), e94754. http://doi.org/10.1371/journal.pone.0094754
Thulkar, J., & Singh, S. (2015). Overview of research studies on osteoporosis in menopausal women since the last decade. Journal of Mid-Life Health, 6(3), 104–107. http://doi.org/10.4103/0976-7800.165589
