May 8-14 is National Women’s Health Week. You may already be mindful about your self- health. But if you have let things go, the good news is you can get back on track. Jobs may come and go. Families are raised and kids move on. You may move homes or cities. Life may throw you bouquets or curve balls. The one constant you can control is how you take care of yourself.
There are countless tips for healthy living from government websites (check out this link) to self-help gurus and online apps. I’ve read, studied and tested many diets, tips, products and activities. Here are my 20 tips I consider tried and true:
1. Purchase the best health insurance coverage you can afford and make sure you know how the coverage works for a variety of situations, from wellness to primary care checkups to emergency care, major medical and in/out of network costs,. Knowing how you will pay for your health care is essential. The bills could make you sick!
2. Make and keep annual health checkups, dental exams, mammograms and Pap tests. Depending on your age and medical condition your tests and medical needs may change over time. Most of us wait to see doctors when we are sick to make a plan to get well. I believe you should meet with your doctor before you get sick to make a plan to stay well.
3. Set aside time every day to exercise/move, preferably outside for a healthy dose of nature. Daily high or low impact aerobic movement is essential for heart health, bone health, your metabolism and weight management. Your energy will be better; your mind clearer and your skin brighter.
4. Stretch your body. Many of us sit at desks, travel, carry heavy bags or just don’t move enough throughout the day. Proper stretching will help. I am a fan of yoga and Pilates, but you can do simple stretches at home with bands.
5. Color your plate. Add more green, yellow, red, orange and purple vegetables and fruits to your meals. Fresh is best, fresh frozen is another option.
6. White out. Reduce sugar and certain carbs such as white bread, white rice, potatoes and pasta. Focus on whole grains instead such as brown rice, amaranth, millet, whole grain breads, whole wheat pasta.
7. Cook and eat fresh “real” food, not processed, artificial or junk food. Stop wasting money and calories on food you should not be eating, and spend it on better food.
8. Hydrate your body from the inside. Drink 8 glasses of water, herbal tea or other non-caffeinated beverage daily.
9. Hydrate your body on the outside and head-to-toe. Find a moisturizer that works for your skin type and apply before your sunscreen. This means moisturizing every part of your body. Coconut oil is a good overall moisturizer.
10. Wear broad spectrum 15 or high SPF sunscreen every day, even indoors since damaging rays can penetrate windows. That said, a little sun everyday is important for your bone health since sunlight is a natural source for vitamin D.
11. Avoid or stop smoking. Discourage your kids from smoking and vaping.
12. Consume alcohol in moderation. Guidelines state one glass of wine a day for women and two for men). The good news is red wine contains resveratrol which is beneficial to your cardiovascular health.
13. Take time for yourself every day and do something that brings you joy. Find a creative outlet. Gift yourself time. You deserve it!
14. Sleep is a necessity and not a luxury. Don’t skimp on it.
15. Laugh more and complain less. If you must have wrinkles, make them smile lines and not frown ones.
16. Declutter your home. “Stuff” can stuff up your life.
17. Manage your stress. We all deal with everyday stress. But if you find stress is affecting your health or making it difficult to function, you may want to seek professional help (not pills). It’s important to identify your stress triggers and find a way to manage or eliminate them.
18. Learn to say “No” to anything that makes you uncomfortable, takes up too much of your time in a non productive way, feels emotionally “toxic” or just doesn’t suit you.
19. Stay curious and open to new ideas, opportunities and experiences. Live with an attitude of possibility versus impossibility.
20. Practice gratitude. Focus more on being grateful for what you have and not wishful for what you don’t have or wistful for what could have been.
This is just the tip of the healthy iceberg, I will be posting more tips this week at and on Facebook.com/FearlessFabulousMelanie
