Women often assume the nurturer role. We take care of our children, support our husbands, help our parents, and still find time to be there for other family members and friends. While it is quite admirable to make certain that everyone else is okay, we sometimes do this at the expense of our own well-being.
In honor of National Women’s Week taking place May 9-15, let’s look at some ways we women can address our own needs, as well.
Exercise. In keeping with our hectic schedules, we don’t always find the time to exercise. However, physical activity is vital to a healthy body. Why? It can prevent weight gain, lower blood pressure, ward off depression, strengthen the immune system, improve sleeping patterns, and the list goes on! It is best to engage in at least 3 to 4 forty-five minute sessions per week. What type of exercise is best? Here are some suggestions.
- Aerobic activities. Exercises like biking, walking, jogging, and swimming are great for the heart
- Free weights or resistance bands. Strengthening exercises help build muscle and fortify bones.
- Stretching. Stretching routines like those in Pilates and yoga improve mobility, flexibility, breathing, and balance.
It is best to alternate workouts when possible. Still, it is so important to do what works for you. But what if you can’t get in 45 minutes on certain days? Then do 10 or 15 minutes of stretching or walking; it is better than not doing anything. NOTE: Always consult with your physician before beginning any exercise routine.
Eating Healthy. Sometimes when we are on the go, we find it difficult to make the right nutritional choices. Still, if poor eating becomes a habit, then medical challenges like heart disease, weight problems, high blood pressure, and skin conditions can result. One way to eat healthier? Plan meals in advance and allot for ample amounts of the following: fruits, vegetables, whole grain breads and cereals, wheat pasta, brown rice, lean proteins, and healthy snacks like cashews, almonds, and dark chocolate (yes, chocolate!).
Nutritional Supplements. People who faithfully consume a well-balanced, antioxidant rich diet may not need supplements. However, that scenario is not always realistic. Therefore, vitamins can be quite beneficial in maintaining health. Which ones are best? Here are some thoughts
- Multivitamins. A good-quality multivitamin that includes A, C, E can help strengthen the immune system and protect the skin from wrinkling, infection, and other types of damage.
- Iron. Iron supplements are important to menstruating women because iron may deplete during menstruation.
- B Vitamins. B Vitamins are extremely beneficial to skin cells and help manage conditions like dermatitis and uneven pigmentation.
- Zinc. Zinc increases the skin’s strength and has been shown to control acne and hasten wound healing.
- Selenium. Selenium helps prevent and improve a number of skin conditions.
- Calcium and Vitamin D. Calcium and vitamin D work together to help bones stay strong. Women of all ages benefit from these two supplements, but post-menopausal women in particular need added amounts to help prevent bone loss.
We women make time in our busy days for others, it is important to find time for ourselves, too. In honor of National Women’s Week, here’s to us!