Woman wellness can seem insurmountable topic, it doesn’t have to be. The time to start getting healthy is right now, given that we are still in the middle of a pandemic, a time when maintaining good health and a robust immune system is more important than ever.
There are so many little things you can do in your day-to-day to improve woman wellness—ensuring you feel great now and feel top-notch in the future. Here are 40+ ways to become a much healthier woman brimming with woman wellness, from adding turmeric to your meals to taking the stairs rather than the elevator. Let’s get started!
Eat enough protein
Protein is essential for various bodily functions, including muscle growth and repair and the production of enzymes and hormones. It is also one of the critical nutrients that help to keep us feeling full after eating. That’s because protein is digested more slowly than other nutrients like carbohydrates, meaning it stays in our stomachs for longer and prevents us from feeling hungry again soon after eating.
Getting enough protein is especially important for woman wellness, as well for athletes, bodybuilders, and people trying to lose weight. That’s because protein not only helps to build muscle mass but it also helps to maintain a healthy weight by preventing the body from breaking down muscle tissue for energy.
There are many easy ways to get enough protein daily, including eating tofu, legumes, nuts, and seeds, all of which are excellent plant-based sources of this critical nutrient that contributes to woman wellness.
Drink ample amounts of water
While plain water may seem boring, it is essential for a woman wellness and the proper functioning of the human body. Numerous studies have shown the many ways in which dehydration can impair brain function, including reducing cognitive performance and causing fatigue.
Headaches, dizziness, and dry skin are also common symptoms of dehydration. To avoid these negative effects, it is important to drink plenty of water every day.
Adding fruit to your water can help to make it more palatable and enjoyable to drink, while still providing the same woman wellness benefits. So next time you reach for a drink, make sure it’s packed with H2O. Your body will thank you for it.
Stay on top of your gut health for woman wellness
The health of your gut has a direct impact on your overall health and woman wellness. This is because the gut is home to trillions of bacteria, which play an important role in digesting food, absorbing nutrients, and boosting the immune system.
When these bacteria are happy and healthy, they help to keep you happy and healthy too making easy how to be healthy and fit woman. However, when the gut is overrun with bad bacteria, it can lead to a host of problems, including mental health issues like anxiety and depression, as well as physical health problems like colon cancer.
The good news is that there are steps you can take to promote a healthy gut environment. Fermented foods like yogurt and kimchi are excellent sources of probiotics, which help to replenish the good bacteria in the gut.
In addition, regular exercise helps to increase blood flow to the gut and promote a healthy bacterial balance. By taking these steps, you can help to keep your gut bacteria happy – and in turn – improve your overall health and woman wellness.
Get at least 7 hours of sleep every night for woman wellness
Sleep is one of the very most important things you should pay attention to when it comes to your woman wellness. Sleep deprivation can leave you feeling drowsy, and irritable, mess with your memory and even alter your personality, so you should not skimp on it.
According to a 2019 study published in the Journal of the American College of Cardiology, people who sleep less than six hours a night have a 20 percent higher risk of having a heart attack.
To ensure you’re at your healthiest, set a bedtime and stick to it every night. People who slept more than nine hours a night had a 34 percent higher risk of disease.
Wake up earlier for woman wellness
When you press the snooze button seven times in a row, there’s nothing better than waking up in a panic and realizing you’re going to be late for work. Instead of sleeping through your precious pre-work morning hours, get up earlier and take advantage of them.
There is hardly a time of day when you are truly alone without being distracted by emails, text messages, or notifications during this time which is essential for woman wellness.
Cut down on processed foods for woman wellness
Processed food is a type of food that has been altered from its natural state. This can include adding preservatives, chemicals, or other unhealthy ingredients. Processed food is often high in calories and low in nutrients. It is also linked to obesity and other chronic health conditions.
Americans consume a lot of processed food, which is one of the main reasons obesity rates continue to rise year after year. Instead of eating processed food, it is better to eat wholesome foods from the produce section. These types of foods are usually lower in calories and higher in nutrients. They can also help you maintain a healthy weight or sustain woman wellness.
Eating wholesome foods from the local produce section can improve your overall health and help you reach your weight loss goals.
Eat more chocolate
The good news is that yes, now you have a legitimate reason to indulge in chocolate. However, rather than eating milk chocolate, make sure that you choose dark chocolate that contains at least 70 percent cacao.
The flavonoids found in those tasty bites have actually been found to help preserve brain power as we age, according to a 2013 study that was published in the British Journal of Clinical Pharmacology.
Volunteer often for woman wellness
When you volunteer, you give your time and energy to help others. But did you know that volunteering also has benefits for your own health and well-being? A 2018 study published in BMC Public Health found that adults who volunteered saw improvements in their mental health, physical health, and overall satisfaction with life.
Volunteering can help reduce stress, anxiety, and depression, and it can also help improve cardiovascular health. Plus, studying shows that volunteering leads to increased life satisfaction and a sense of purpose. So next time you’re looking to boost your mood and improve your health, consider giving back by volunteering in your community.
Have sex regularly
Who’s gonna argue with having sex for health reasons? Studies have shown that couples who have sex on a regular basis tend to look and feel younger than those who don’t have sex on a regular basis.
Furthermore, since endorphins are released during the act of performing the deed, it is also a great way to boost your immunity, reduce stress, and keep your heart pumping efficiently.
Stretch often for woman wellness
You may feel that stretching is a waste of time, but Harvard Medical School that it increases your range of motion and keeps your body strong and flexible.
Besides preventing injuries, stretching on the floor also leads to healthier joints and muscles, so the next time you watch your favorite show, get up from the couch and stretch for woman wellness.
Ditch so-called “diet” drinks
It’s no secret that sugary drinks aren’t good for your health. But you might be surprised to learn that diet sodas aren’t any better. In fact, a 2015 study in the journal Nutrients found that diet soft drinks were associated with increased waist circumference. So if you’re looking for a healthy beverage option, stick to plain old water.
It might not be as exciting as your favorite soda, but it’s definitely the better choice for your health. Plus, there are plenty of ways to make water more interesting, like adding fruit slices or herbs.
So ditch the diet sodas and make water your go-to beverage. Your body (and woman wellness) will thank you.
Take group woman wellness classes
Rather than struggling to stay motivated to work out on your own, it can be helpful to sign up for workout classes. This way, you can push yourself to keep going because you have made a commitment and paid for the class. There are plenty of different options when it comes to workout classes, so you are sure to find one that fits your schedule and interests.
You can try high-intensity interval training if you are looking for a challenging workout, or yoga if you want something more relaxing. There is no wrong choice, and you can keep trying different classes until you find one that you love.
Eat anti-inflammatory foods for woman wellness
Inflammation is a normal response from the body’s immune system. It helps to protect us from infection and injury. However, when inflammation persists, it can damage the body, even leading to chronic diseases such as heart disease, cancer, and arthritis. One way to help reduce inflammation is through diet.
The Mayo Clinic recommends adding plenty of fruit and vegetables, healthy fats from nuts and avocados, and even a little red wine to your diet. These foods are rich in antioxidants and other nutrients that help to fight inflammation.
While there is no one-size-fits-all approach to reducing inflammation, following these dietary guidelines can help to improve your overall health.
Add acai to your diet
Açaí berries have been gaining in popularity in recent years, as more and more people become aware of their health benefits. The berries are native to the Amazon rainforest and have been traditionally used for their medicinal properties.
Açaí berries are a rich source of antioxidants, and recent research has shown that they may also help to protect against Alzheimer’s disease. The berries can be found fresh in the rainforest, or frozen in the grocery store.
Acai berries make a delicious addition to smoothies, and can also be enjoyed on their own. To get the most benefit from the berries, it is best to eat them fresh. However, frozen berries are a convenient option for those who do not have access to fresh berries. Either way, açaí berries are a delicious and nutritious way to boost your woman wellness.
Never skip breakfast for woman wellness
When it comes to meals, breakfast is the most important one of the day. Skipping breakfast can leave you feeling hungry, tired, and more likely to overeat later on in the day. But if you make sure to eat a protein-packed breakfast, you’ll be setting yourself up for success all day long.
Studies have shown that eating a high-protein breakfast can help reduce cravings and increase energy levels throughout the day. So if you’re looking to start your day off right, make sure to fuel up with a healthy breakfast. Your body will thank you for it!
Give bad woman wellness habits a boot
It’s no secret that smoking and drinking can be harmful to your health. Not only do they increase your risk of developing cancer and other serious illnesses, but they can also lead to problems like liver damage and heart disease.
And the longer you continue to smoke or drink, the greater the damage will be. quitting now, you can significantly improve your chances of living a long and healthy life.
In addition, quitting will save you money—both in terms of the cost of cigarettes and alcohol, and in medical bills down the road. So if you’re ready to make a change, it’s time to put down that cigarette and bottle and start on the path to woman wellness.
Go on a hike
Spending time in nature can have a profound effect on our well-being. A 2019 study published in the journal Scientific Reports found that being out in nature for 120 minutes a week can make us feel happier, more energized, and more youthful.
So lace those boots up and find a trail you love. There’s nothing like getting your hike on in the great outdoors. Sure, working out at the gym is great—but there’s something special about being in nature that just can’t be replicated indoors.
Maybe it’s the fresh air or the sound of the birds chirping—whatever it is, there’s no denying that being in nature makes us feel good.
So next time you’re feeling stressed or overwhelmed, take a break and go for a walk in the park. Trust us, you’ll feel better about it.
Load up on kale for woman wellness
A well-rounded diet is important for maintaining good health, and leafy greens should be a key part of your diet. Of all the greens available, kale is especially beneficial due to its high nutrient content.
A 2017 study published in the journal Frontiers in Aging Neuroscience found that kale can help slow age-related cognitive decline.
In addition, kale is full of cancer-fighting antioxidants and can help ward off inflammation. Furthermore, kale will help keep your cholesterol levels in check. Consequently, including kale as part of a healthy diet can have numerous positive impacts on your health.
Eat more fruit for woman wellness
Though they are often vilified, fruits are not the enemy. In fact, they offer a host of benefits that should not be ignored. Though they are high in sugar, it is the natural kind—unlike the processed sugars found in other sweet treats which you should avoid anyway.
Furthermore, getting your proper daily intake of fruit can help reduce your risk of stroke and heart disease, boost your immune system, and improves woman wellness.
So next time you’re feeling guilty about indulging in a fruit-filled snack, remember that you’re doing your body a favor. After all, an apple a day keeps the doctor away for a reason.
Eat fermented foods
While some people can’t stand the taste of fermented foods, there’s no denying their gut-friendly powers. Probiotics, the healthy bacteria found in fermented foods, have been shown to promote brain health, fight off anxiety and depression, and improve digestion.
A 2014 study published in the Journal of Medicinal Food found that probiotics can even help to lower blood pressure. So whether you love them or hate them, there’s no denying that fermented foods are good for woman wellness. So go ahead and give them a try – your gut will thank you for it.
Start taking probiotics for woman wellness
Probiotics are live microorganisms that are similar to the good bacteria found in our gut. When we take probiotics, they help to replenish the good bacteria and keep our gut flora balanced.
This is important because our gut flora plays a crucial role in our overall health. It helps us to digest our food, absorb nutrients, and fight off infections.
Probiotics have been shown to improve digestive issues such as irritable bowel syndrome, inflammatory bowel disease, and diarrhea. They can also help to boost immunity and reduce the severity of allergies and colds.
In addition, probiotics have been linked to better mental health and a decreased risk of depression. So, if you’re looking for a way to improve your overall woman wellness, taking probiotics is a great place to start.
Improve your posture for woman wellness
It is not always obvious to you that your posture has a significant impact on your woman wellness, but in fact it does. In addition to making you feel better when sitting up straight or standing with confidence, proper body alignment is also known to help prevent strain on your spine, muscles, and joints, according to the Mayo Clinic. And that could help prevent any further injuries from happening in the future.
Eat lots of vegetables
There is a recommendation that you consume seven to nine servings of fruits and vegetables a day from experts. It sounds like a lot. But if you are eating mostly plants, there is no room (literally!) for junk food to sneak its way into your diet if you fill yourself up mostly with plants.
The Cleveland Clinic recommends that you consume a rainbow of colors while eating, from orange carrots to red strawberries to green lettuce.
Add some healthy carbs for woman wellness
Despite what many people believe, carbs aren’t really bad for you, they’re just how they’re portrayed. In fact, eating healthier options like brown rice and body-boosting whole grains can actually boost your energy levels, keeping you full throughout the day, says the Cleveland Clinic.
Keeping a healthy diet is as simple as avoiding the carbs that will cause you harm, like white bread, rice, and baked goods. Instead of making you feel better, these carbs will typically be stored as fat in your body, which is not what you want.
Take deep breaths
In the end, let’s be honest-not everyone wants to devote part of their day to meditating. (Even though you should!) If you just aren’t seeing it happening anytime soon, try taking some deep, relaxing breaths instead.
Taking deep and lengthy breaths instead of short and shallow ones can help counteract the fight-or-flight response, which can be detrimental to your health in the long run, according to the Cleveland Clinic.
Wear natural sunscreen daily
The importance of sunscreen cannot be understated. Many people only think to apply it when they are going to be spending extended periods of time in direct sunlight, such as at the beach. However, the truth is that ultraviolet rays can damage your skin even on cloudy days. This damage can manifest itself in the form of dark spots, wrinkles, and even skin cancer.
By making sunscreen a part of your daily morning routine, you can help to prevent all of these issues. In addition, you will also be helping to keep your skin looking younger for longer thus contributing to woman wellness. The American Academy of Dermatology recommends that everyone wear sunscreen every day, regardless of the weather conditions.
Eat a healthy and varied diet for woman wellness
It’s no secret that eating a healthy diet can be good for your overall health, but sometimes it can be difficult to stick to a nutritious diet. Thankfully, there are a number of benefits that come from eating healthy foods, which can help motivate you to make better choices. When you eat nutritious foods, you’ll have more energy and your skin will be clearer.
Additionally, a healthy diet can help improve your immune system and reduce your risk of developing chronic diseases. making the effort to eat a healthier diet is an important step in maintaining your overall health and well-being.
Take multivitamins
It is not always easy to get all the vitamins and nutrients you need through your diet, even if you think that you are getting enough from your diet. Even the healthiest individuals sometimes need a little extra help.
Find a multivitamin that works for you to give yourself a boost in health: According to the Cleveland Clinic, taking a multivitamin is a simple way to safeguard your body from an imperfect diet. Because who is perfect anyway?
Use more turmeric
Turmeric is one of the many spices that offer some impressive health benefits and is one of them. It is an ancient spice that has been in use for thousands of years, and you can use it for almost anything, from making a golden milk latte to seasoning rice.
According to a 2008 study published in the Annals of the Indian Academy of Neurology, adding the yellow spice to your meals can be beneficial when it comes to your health. This study found that the yellow spice can reduce inflammation and ease Alzheimer’s symptoms as well. That’s pretty good, isn’t it?
Eat more beets
Despite the fact that beets are definitely a love-hate vegetable, try and convince yourself to love them—they have many health benefits. According to a study published in Nitric Oxide in 2011, the veggie contains nitrates that can be beneficial to your mental well-being. Because the extra blood flow to your brain is enhanced, you will be able to think much more clearly.
Use naturals skincare products for woman wellness
Currently, natural skincare is experiencing a boom. Many products on store shelves aren’t as healthy as they claim to be—whether they contain allergens or toxins—so choosing products that will naturally make you glow is a good investment.
It’s no secret that taking care of your skin can help you to look younger and more radiant. However, you may not realize just how important it is to start taking care of your skin at an early age.
While it’s true that wrinkles and other signs of aging are inevitable, you can help to minimize the damage by using sunscreen, avoiding smoking, and staying hydrated. In addition, regular exfoliation can help to remove dead skin cells, revealing the healthy, glowing skin beneath.
With a little effort, you can keep your skin looking its best for many years to come. So why wait? Start taking care of your skin today, and you’ll be glad you did when you’re still looking young and fresh years down the road.
Laugh more
According to the Mayo Clinic, laughing more can actually help prevent premature aging since it lowers levels of the stress hormone cortisol and helps you release all that extra tension in your body, which is a healthy, scientific reason to laugh more and boost your woman wellness. Make sure you turn on a movie, go to a comedy show, or hang out with friends to add a little more laughter to your life.
Stay positive
A study published in the journal Personality and Individual Differences in 2016 found that people who have a glass-half-full mentality age at a slower pace and live happier, stress-free lives. The study looked at two groups of people, one group with a positive outlook on life and one group with a negative outlook.
The researchers found that the group with a positive outlook had fewer wrinkles and better cognitive function than the group with a negative outlook.
They also found that the group with a positive outlook reported feeling happy and stress-free. These findings show that there are real benefits to looking at life through a glass-half-full lens.
So next time you find yourself feeling down, remember that it might be beneficial to try to see the silver lining.
Keep healthy snacks handy
You’re a busy lady—and that means you’re probably always on the go. Keep some healthy snacks at hand for those times you’re left hungry before dinner.
In contrast to running to the vending machine for something that will leave you feeling garbage five minutes after eating, you’ll nourish your body and maintain your energy levels until your next meal by eating instead.
Regularly get massages for woman wellness
This is a perfect excuse for you to go to the spa, as if you needed one, right? Because stress has so many negative effects on the body—from anxiety and depression to strokes and heart attacks—you must take every opportunity you can to lower your levels, and a massage is a great way to do just that.
As you age, you are more likely to feel strong if you relieve your tension and keep your mental and physical health strong as well.
Get regular doctor checkups
There is a tendency for people to avoid going to the doctor until they have to; if you don’t go regularly, you may miss something that you need to catch up on.
Even if you feel fine, there may be something you’re missing. If that’s the case, your doctor will be able to help you get back on track and keep you healthier longer.
Give yoga a go
Throughout the ages, yoga has continued to flourish, and its popularity shows no signs of slowing down. It is one of the most effective mind-body practices out there.
By the end of class, you’ll be sweaty, and your stress will be gone. This exercise not only helps you get into great shape, but also teaches you breathing techniques that are both relaxing and effective.
Make time for friends
As you age, it’s only natural that your priorities will change. For many people, this means spending less time with friends and more time focusing on work and family. However, a growing body of research suggests that this may not be the wisest course of action. A recent study published in the Proceedings of the National Academy of Sciences found that strong friendships can have a significant impact on health and well-being, especially as we get older.
The study found that people with close friendships were more likely to live longer and report feeling more satisfied with their lives. In addition, they also tended to experience less cognitive decline and enjoy better physical health. Given these findings, it’s clear that making time for friends is important, even as we age. By carving out some time in our busy schedules, we can reap significant rewards in terms of our health and happiness.
Call your mom
If you only call your mom once every couple of weeks, it’s time to make it a more regular occurrence — for your whole family, for that matter! In a 2016 study from the Stanford University School of Medicine, researchers found talking to family—and your mother in particular—has the same effect as getting a giant hug in person.
You will feel good over the phone, and your mental health and overall woman wellness will improve as a result of those good vibes.
