While you may have a longer lifespan than your grandmother or great-grandmother, this doesn’t mean that a longer, healthier life is guaranteed.
You should be as healthy as you can to increase your chances of living longer.
What does this mean exactly?
We at Women’s Healthcare of Princeton believe that good health goes beyond a concept. It’s about a commitment to a mindful life. You can make healthy lifestyle changes in any age group. This will help you to avoid chronic illnesses and slow the aging process.
We offer you six tips to help you achieve optimal health no matter what stage of life you’re at.
Get more physical activity
Regular physical activity is important. Women who exercise regularly tend to have lower blood pressure, cholesterol, and a reduced risk of serious chronic diseases like diabetes, heart disease, and dementia. Staying physically active as you approach menopause can help reduce or eliminate annoying symptoms such as hot flashes and night sweats.
You can sleep better, have more energy, control your unhealthy food cravings and maintain a healthy weight by exercising 30-60 minutes a day.
It’s easier said than done right? There are many easy and practical methods to increase your level of activity. Just getting a fitness watch can motivate you to take more steps each day. Try challenging your coworkers and friends to weekly step challenges.
You can get more exercise by taking the stairs more often or parking your vehicle a little farther away from your destination. You can also use walking to decompress or simply enjoy the weather. Take a walk in the morning before heading to work or after arriving home.
You can improve your fitness routine if you are already active. Exercise programs that are well-rounded place equal emphasis on strength, endurance, flexibility, balance and mobility.
Sleep should be a priority
The demands of modern living make it harder for many women to sleep well. Here’s the truth: your to-do lists aren’t as important as the benefits of quality sleep.
You can stay productive and maintain a high level of reasoning by getting the sleep that you need. This also protects your long-term wellbeing.
At all stages of your life, sleep is important. Both the mind and body benefit from sleep. Women who don’t sleep enough are more likely than others to experience weight issues, memory problems and heart disease.
Begin by developing better sleeping habits. Don’t consume caffeine after 2pm. Avoid screen time 30 minutes before going to sleep. Put your phone in silent mode or sleep mode, and turn off all notifications. Read a book instead of using your computer, tablet or TV.
Use meditative techniques and deep breathing in order to clear your head. You can also try journaling before bed to let go of any negative thoughts.
Plan an annual well woman exam
You’re missing a great opportunity to protect your long-term wellbeing if you only visit your doctor when you feel unwell. If you are unaware of a health issue, it is impossible to treat it.
It is important to take preventive measures in order to maintain good health. You should never be too busy for an annual well woman examination. This is a great opportunity to look for health issues that are often overlooked, such as high blood pressure or unhealthy cholesterol levels. You can also evaluate whether you need a mammogram or Pap test.
Smoking is bad for your health
Smoking has an adverse effect on all bodily systems. Smoking increases your risk of developing cancers and other diseases, such as osteoporosis. Women who smoke also tend to experience menopause earlier than women who do not.
Visit us to learn how you can stop smoking forever. You’re not the only one who struggles with tobacco addiction. 14% of females are addicted to it. There are support groups and medications that can assist. Even if you are in your middle years, quitting smoking can reduce your risk of premature death by half.
Improve your diet
Be aware of what you eat! Healthy eating doesn’t have to be bland or boring. It can be fun and fresh flavors, colorful plates and ingredients that you have never tried before. Eat as many whole, fresh foods that you can. If you don’t have time to cook, check the labels of the foods that you buy in the grocery store.
Be sure to pay attention to the sugar and carbohydrate contents, particularly in foods labeled as low fat. Whole grain and vegetarian alternatives are more nutritious and less processed. For example, faro, quinoa or cauliflower rice can be healthier than white rice or traditional pasta. To make healthy food more exciting, add herbs and spices.
Increase your intake of fiber, which can be found in foods such as vegetables, legumes and fruits, whole grains, seeds, nuts and whole grains. Women who consume a diet rich in fiber are more likely than others to live longer, maintain a healthy weight, and avoid chronic illnesses.
Escape monotony and daily routine
A solid routine will help you to get through your day more easily when you are busy. When your routine becomes a rut you may lose yourself.
Try shaking things up to stimulate your brain and bring some creative energy into your life. Shut off your phone and spend 20 minutes a day doing something you enjoy. You can choose to meditate, go for a stroll, paint a painting, or learn a new language. Your 20-minute break will energize your mind throughout the day.
We are women’s healthcare experts and nothing excites us more than helping you achieve your personal best. Please let us know what we can do to help.