Women think about their health more than men do. In fact, more women make the time to eat healthier and get involved in exercise programs than men. Unfortunately, all too often many of these same women don’t get the results that they want.
Oftentimes women think they’re making great decisions about what to eat, but they’re also wishing they could eat something they like better (usually something unhealthy). They also wish they had more time for working out, or even just more time to themselves, period! By making some simple changes with the guidance of FITTODO, you can get the results you desire.
It’s tough being a mom and finding time to exercise, but there are solutions within reach. You can always multitask by taking your baby out on a run in a jogging stroller, or putting him/her on a bicycle with you. You can sneak in some time on the treadmill or do a yoga routine during their naps, or while they’re in school. Have your spouse watch them for 30 minutes while you get in a session on the elliptical, or take advantage of daycare programs at the gym. You can even exercise with your children if they’re a bit older – play basketball in the driveway or have a snowball fight in the front yard!
Bottom line? Even if you have small children, you must learn to make time for yourself, too. You have to take care of yourself to be able to take care of others, or you’re cheating everyone. By taking the time to plan a schedule for a fitness routine, not only will you be benefiting yourself, but your child as well. Doesn’t your child deserve to have a healthy mom with a ton of energy? A mom who can run and play with them, and enjoy everything life has to offer? By starting now, you’ll be the supporting and encouraging mom your kid needs in order for them to grow up in the best of health!
Menopause is a natural event that occurs normally in a woman between the ages of 45 and 55 when menstruation ceases. During this time, some of the health issues women experience include hot flashes, loss of sex drive, insomnia, joint aches and pains, and mood swings.
Many natural steps can be taken to reduce your menopause symptoms. Examples include avoiding caffeine, alcohol and spicy foods; incorporating soy into your diet; getting adequate amounts of vitamins C and D; get plenty of exercise; remaining sexually active; acupuncture; and relaxing techniques through yoga, meditation or tai chi. Do not smoke. Smoking can cause an early menopause (and is extremely bad for your health in a million other aspects). Get regular exercise. If you are having a difficult time getting through menopause, consult your physician. You may also want to research menopause support groups online so you can share your story and get support from other women having similar experiences!
Health and Nutrition
Eating well is one of the best ways a woman can possibly take care of herself. A healthy
diet provides stamina, stable moods, weight loss or maintenance, and can reduce PMS symptoms. Good food choices also make pregnancy easier and ease menopause symptoms. Here are some tips for a healthy, balanced diet that will help you make the most of your day:
- Focus on whole grains and plant-based foods as staples in your diet. Minimally processed foods are the best foods for your health – stay as natural as possible.
- Be sure to include beans and plenty of vegetables and fruit for fiber. Foods that support calcium levels include broccoli, spinach, kale and collard greens – visit our Recipes section for a yummy Baked Kale Chips recipe!
- Dairy is high in calcium, but the animal fat and protein can accelerate bone loss, so if you’re craving milk you may want to try soy, almond, or coconut milk as alternatives.
- Protein is also essential to not only keep you full, but also to build and maintain muscles. Make sure you incorporate lean proteins such as fish, chicken, tofu, or soy into your meals!
- A solid and healthy breakfast in the morning will keep your energy levels high all day – essential for chasing the kids around!
- Eat lighter meals more often rather than three big meals per day to keep your metabolism roaring and prevent you from bingeing on unhealthy foods.
- Healthy fats from olives, nuts, fish and avocados boost your brain power and give you shiny hair, glowing skin and hard fingernails!
Activities and Programs
Physical activity is the main ingredient for a woman’s overall health. Women of all ages can benefit greatly from at least 30 minutes of daily exercise. Physical activity reduces the risk of heart disease, high blood pressure, diabetes, colon cancer, and many other diseases and ailments. Physical activity also helps maintain healthy bones, muscles and joints to keep you in motion. It helps control weight, build lean muscle mass and reduce body fat, which can be more of a challenge as your metabolism slows with age.
Some of the popular activities that women participate in include yoga, Pilates, aerobics, power walking, and weight training. Overweight women or women with chronic health problems, such as diabetes or heart condition, should consult a physician before starting an exercise program to ensure they are considering health and safety!