Inside: Check out these 18 women’s health tips for heart, mind and body and achieve your optimal health.
You know that you should be making your health a bigger priority, but it always seems to take a backseat…
There’s kids, appointments and projects – the activities seem endless.
After all, we’re not superheroes.
As a woman, society sets you up for unrelenting expectations that you never quite feel you’re meeting.
Whether you are a mom, a wife, a sister, or a daughter, you probably find yourself in the role of taking care of everyone else around you. In doing this, we forget to make ourselves a priority.
For a quick and semi-comprehensive breakdown of some easy tips that you can implement into your day, look no further than these 18 women’s health tips for heart, mind and body below.
How to be a Healthy Woman?
It’s like when you’re on an airplane and they tell you to put your oxygen mask on first before you assist anyone else…
There are three main areas that we’ll focus on when creating a well-rounded wellness plan: women’s health tips for heart mind and body.
Women’s Tips for Heart Health
According to Harvard.edu, “There are many reasons to think that [heart disease is] different in women. A woman’s symptoms are often different from a man’s, and she’s much more likely than a man to die within a year of having a heart attack. Women also don’t seem to fare as well as men do after taking clot-busting drugs or undergoing certain heart-related medical procedures.”
Risk factors for women include:
- Family history
- Smoking Diabetes
- High cholesterol levels
However, women are more likely to get heart disease if:
- You are have gone through menopause.
- Your menopause came early, in this case before 44.
- Your periods began very early, mainly before ten years.
- You have had complications as a result of pregnancy, such as gestational diabetes and pre-eclampsia.
- You have some medical conditions such as polycystic ovaries, lupus, and post-traumatic stress disorder.
Below are some of the women’s health tips for heart mind and body to ensure your heart is healthy.
1. Dial Down on the Salt
Salt increases blood pressure, which then predisposes you to heart disease and stroke. To help cut back on salt without sacrificing flavor, try using staples like garlic, onion powder or nutritional yeast.
Cut down on salt when cooking and keep an eye on food labels to check how much salt is in the processed foods you’re eating. (foods with more than 1.5g salt or 0.6g sodium per 100g are considered high).
The recommended maximum daily intake of salt is 6g for adults and 3g for children (2.5g of salt is the equivalent of 1g of sodium).
2. Give up the Smokes
Smoking is one of the most detrimental habits to heart health as it increases blood pressure and the probability of a heart attack. Additionally, smoking reduces your blood’s affinity for oxygen and essentially lowers your heart’s effectiveness.
Smokers are almost twice as likely to have a heart attack compared with those who have never smoked. One of the best things that you can do for heart health today, is to quit smoking.
3. Reduce Alcohol
In large amounts, alcohol is responsible for the deterioration of heart muscles, which affects normal rhythms and raises blood pressure. Keeping your daily alcohol intake at a maximum of three units per week may help you avoid the ill effects.
4. Stay Fit
A sedentary lifestyle increases your likelihood of getting coronary heart disease. Exercise is one of the best women’s health tips for heart mind and body.
To improve heart health, aim to exercise a minimum of 150 minutes per week. Whether it is taking a walk, running, or hitting the gym every once in a while, every bit of effort counts!
5. Keep Your Weight in Check
Increasing your weight increases the workload on your heart. Consequently, obese individuals are more likely to develop heart complications than someone with average weight.
You can keep your weight down by eating healthy, exercising, and staying away from alcohol. Basically, eat less sugar and saturated fats and eat more fruit and vegetables. Also, getting more exercise can all help you lose excess pounds – and keep those pounds off in the long term.
6. Keep your Doctor in the Loop
Regular doctor’s visits are good for you because they can keep track of any developments and changes in your health. Stay up-to-date on appointments and don’t let the fear of a diagnosis hold you back from finding out answers.
Women’s Health Tips for the Mind
7. Cut the Stress
Emotional stress that stays around for weeks or months can weaken the immune system and cause high blood pressure, fatigue, depression, anxiety and even heart disease. In particular, too much epinephrine can be harmful to your heart.
8. Take Deep Breaths
Breathing is responsible for excreting nearly 70% of all toxins in the body, with the rest going out through the bowels and bladder. Taking deep breaths reduces toxins in the body and tricks your nervous system into believing that you’re calmer than you may truly be.
9. Talk to Someone
Talking to someone is an excellent way of processing difficult emotions. Having meaningful relationships with people around you not only improves your self-esteem but also gives your memory a boost.
Keeping your thoughts and feelings inside can have serious drawbacks that cause you to explode later. Specifically, talk therapy can have long-lasting benefits by helping you develop the tools to deal with future things.
10. Limit Screens
Too much screen time can have adverse effects on your brain’s functionality, like causing you to have trouble sleeping. Research has shown a link between heavy internet usage and increased health risks such as internet addiction, anxiety, depression, obesity, and social isolation. Limiting screen time can be beneficial to your mental health.
Research has shown many health benefits of laughter. Studies have found that laughter can help relieve pain, bring greater happiness, and even increase immunity. So, call up your funniest friends, download the latest episode of a funny podcast or turn on your favorite comedy series on Netflix!
12. Stay Sexually Active
According to sexual health expert, Yvonne K. Fulbright, PhD., “Sexually active people take fewer sick days” – and that’s not all.
Sex has many health benefits including lowering risk of heart attack, lessening pain and improving women’s bladder control.
Women’s Health Tip’s for the Body
13. Create Healthy Habits
Getting healthier requires changing your lifestyle, not just taking one-off, temporary actions. In order to do this, it’s important to implement daily habits into your routine. Habits take a long time to create, but they form faster when you do them more often, so start slow so you don’t overwhelm yourself.
14. Eat More Food From Nature
Processed foods negatively affect the body, whether sugar, salt, or saturated fats and oils. Keeping away from them and eating food directly from nature provides the body with unadulterated nutrients and reduces the risk of illnesses, infections, allergies, or fatigue.
15. Get Massages
Massage is perhaps one of the oldest healing techniques. Many ancient peoples were convinced of the therapeutic properties of massage and used it to treat various ailments.
A massage calms the nervous system, improves blood circulation, lymphatic circulation, relieves muscle pain, and helps with pain management.
16. Dental Hygiene Matters
Good oral hygiene is the best way to prevent gum disease, a condition afflicting nearly half of American adults according to a study by the American Academy of Periodontology. Brushing your teeth at least twice a day and flossing once a day helps prevent tooth cavities and various gum diseases.
17. Get Enough Sleep
Most physicians and specialists recommend 7-8 hours of sleep per day. Sleep helps the body reset, rewire the information systems and chemicals that regulate emotions and moods. Sleeping adequately keeps your mind sharp and reduces anxiety.
18. Use Sunscreen
In the US, skin cancer is the most common type of cancer. Using sunscreen daily significantly decreases your risk of developing skin cancer. This is especially true of the deadliest form, melanoma.
Moreover, it also helps prevent sun damage and keeps your skin looking young!
Final Thoughts on 18 Best Women’s Health Tips for Heart, Mind and Body in 2021
These women’s health tips for the heart, mind, and body are some of the best things that you can do to support a healthy lifestyle.
Remember that you can never pour from an empty cup. Give some of them a try, and your body will thank you for it.
Did I miss anything? Let me know in the comments below!
Allie Schmidt is a rare disease advocate and disabled mom living with motor neuron disease. She founded Disability Dame in 2020 to provide tips to other moms living with disabilities and chronic illnesses.
In her spare time, you can find her traveling with her husband (she's been to 38 states and 16 countries!), watching reruns of Survivor, or tending to her near-constant sunburn from spending too much time outside. You can follow her adventures here.