Women and men share many similar health problems but women have very specific physiological differences which should be taken into special consideration. Modern medicine is able to extend life duration – it is becoming possible to live without illnesses because many diseases are prevented and/or very early diagnosed and eliminated. But still modern life created a lot of problems for women health (social pressure, equality issues, stressful life, complicated relations, work overload, children problems, etc.). Solution can be simple – healthy habits for women which can prevent and manage most life problems.
Women lives have been changed over centuries. Many women experience problems which did not exist earlier – education matters, career struggles, daily stress, late pregnancies, fast food, limited physical activities, etc. In 1900 women’s life average duration was only 50 and in new millennium the average life expectancy in developed countries is 82 years (still is continuing to rise). Longer life needs more care and better lifestyle habits. For achieving better quality of life throughout whole span of years, women need to follow healthy habits and to maximize personal health and fitness. Main healthy habits for women include weight control, healthy diet, physical activities, stress management and sleep hygiene.
Top 5 healthy habits for women – weight control
Overweight and obesity could trigger several health problems including infertility, pregnancy complications, metabolic syndrome, cancer, high blood pressure, heart failure, increased levels of cholesterol and lipids, stroke, diabetes, fatty liver disease, gallstones, sleeping disorders, obesity hypoventilation syndrome (hypoxia), bones/muscles problems and depression.
Top 5 healthy habits for women
Woman is considered obese when her weight is 20% or more above normal weight. Every woman should know her ideal body mass index (BMI) which is calculated according to weight and height. BMI equals person’s weight in kilograms divided by height in meters squared (BMI=kg/m2).
Second important indicator for weight control is Basal Metabolic Rate (BMR). It is actually the energy (calories) which human body is losing energy every day even without any physical activities – it is the energy spent for body normal functions (for functions of body organs, for maintaining life and keeping body functioning, including vital functions such as breathing, keeping heart beating and body normal temperature). BMR is a minimum calories which are needed for survival and which can keep your ideal weight without change. Consuming more kilo-calories per day than your BMR will help you gain weight, and consuming less kilo-calories than your BMR requires, can cause you to lose additional weight. Special attention should be paid to physical activities (sport, cardio, walking, dancing, etc.) because different daily activities burn calories.
Basal Metabolic Rate for women:
British BMR Formula = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Metric BMR Formula = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) – (4.7 x age in years)
Top 5 healthy habits for women – diet
How to achieve ideal weight? How to be slimy with flat stomach? How to loss extra weight? How to maintain normal weight? Solution is easy – healthy fat burning diet.
Normal body weight is vital for general health and diseases prevention. To achieve your ideal weight you need to know few tricks:
In total, food consumption during one day should be less than your Basal Metabolic Rate;
Healthy diet includes not only healthy food and healthy drinks but also comprehensive plan designed to help you to keep your ideal weight or to lose weight safely and permanently;
Best strategy for achieving your ideal weight is based on healthy fat burning low calorie diet and plenty of physical exercises;
“Eat breakfast yourself, share dinner with friends and leave supper for enemies” (Russian proverb) – it means calories should be divided for few timings and most caloric foods should be consumed in the morning and before 6pm. About 12 hours are needed for stomach relaxation (no food period).
Fat burning products include green vegetables, fruits, fish (salmon, tuna), eggs, low fat dairy products (milk, yogurt), poultry (chicken breast turkey breast), nuts (walnuts, almonds, pecans, cashew nuts), fat burning drinks (green tea, mineral water), some carbohydrates (flax seeds, oatmeal, whole wheat bread), beans and lentils, olive oil and apple cider.
Top 5 healthy habits for women – walk 30 minutes every day
According to experts, general health requires regular moderate physical exercises which can prevent and reduce several serious diseases and severity of certain health conditions including cardio-vascular diseases, cancer, diabetes, obesity, etc. Physical activities can maintain healthy weight; improve mood and mental ability as well as physical mobility.
Modern fitness industry offers hundreds of machines and equipments which can be used regularly with or without special supervision. Each person can choose physical exercises according to personal needs but the most simple is every day walking (fast or slow, short or long, in room or in forest/garden. Walking is not only easy to implement but also easy to control – making it on special machine or outside of house, combined with climbing and extra weight, adapting to heart beats and breathing abilities. Regular walking is a special form of physical exercises which can be considered as moderate and can be recommended almost to everyone. According to ancient doctor Hippocrates of Cos, Greek physician (460-377BC), walking is man’s best medicine.
It is recommended to make walking 30 minutes every day as a part of your healthy lifestyle. Regular 30 minutes walking have several health benefits:
Anti stress effect – walking 30 minutes per day could work as antidepressants, releasing “happy hormones” endorphins while reducing stress and anxiety;
Bones health improvement – walking 30 minutes per day is the perfect way to strengthen bones, to relax and get vitamin D;
Breast health – regular 30 minutes walking can not only prevent breast cancer but also help to survive it;
Heart health – regular walking is considered as a great cardio exercise which can balance cholesterol levels as well as prevent and control high blood pressure;
Weight control – regular walking can improve body’s response to insulin, which can help reduce belly fat; at the same time regular walking can increase metabolic rate by burning extra calories and by preventing muscle loss;
Chronic diseases – regular walking can reduce risk of type 2 diabetes by 60%, colon cancer by 20%, breast cancer by 50% and uterine sarcoma by 20%.
Top 5 healthy habits for women – sleep hygiene
Healthy regular night sleep is vital for health, well being and survival. Scientists discovered that people can survive longer without food than without sleep. It is necessary to sleep every day long enough and deep enough. Most healthy adults need about 6-9 hours sleep per day.
Fix and maintain regular sleep routine (same time, similar duration, pleasant pajama);
Develop special sleeping environment in your bedroom (quite, comfortable, dark, cool, pleasant and relaxed);
Remove all noisy items from bedroom including radio, TV, laptop, computer, mobile, clock and tablets;
Choose in advance all needed sleep accessories (sleep masks, ear plugs, special pillows) and keep them next to your bed;
Keep bedroom cool – set bedroom thermostat at a comfortable temperature (a little cooler is better than a little warmer);
Avoid large meals or intensive physical exercises close to your bedtime.
Top 5 healthy habits for women – stress control
Modern women life is full of stress – family problems, job pressure, financial difficulties, poor health, false expectations, death of loved ones, children behavior, partner’s cheating, different types of abuse, etc. Often women are forced to deal with stress but it is personal decision how to deal with stress positively or negatively.
Be always positive – positive behavior could help you to deal with stress better;
Avoid any kind of confrontation by solving problems in advance, by avoiding problems or by avoiding people who regularly create stressful situations;
Accept things you cannot change (financial crisis, death of loved once, natural catastrophes, illnesses, accidents, etc) and continue your life using adapted life strategy;
Evaluate your time management and try to be realistic – plan things according to your abilities, availabilities and possibilities;
Be relaxed as relaxation is the enemy of stress – try breathing exercises or meditation;
Control your stress by using special “Four A’s” strategy – Avoid, Alter, Adapt or Accept the stress factor;
Life of modern women is usually pretty stressful. Millions of women experience different types of stress every day and for them relaxed restful sleep is very important. Modern medical technologies developed…
Every day sleep is essential and incredibly important for women health, beauty and wellbeing. Poor sleep can trigger several diseases including obesity, diabetes, heart disease and stroke. Lack of sleep…
Disclaimer: It is strongly recommended to consult your doctor for professional advice. Above mentioned information and recommendations are just general and should be adapted to each person according to personal health indicators and status.