Healthy Living

Healthy Living

Women have different needs and face different health concerns as they grow older. No matter what your age, lifestyle choices can go a long way toward lowering health risks and helping you live the life you want.

Thanks to advances in medicine and a higher standard of living, most women today can expect to live into their late 70s or early 80s. However, a longer life doesn’t always mean a healthier one. It’s crucial to take steps to maintain good health throughout your life, as good health is a lifelong commitment to mindful action.

There are numerous benefits to maintaining a healthy lifestyle. Firstly, it helps to keep a balanced weight and prevents chronic diseases such as cardiovascular disease, diabetes, and some types of cancer. It also promotes bone and joint health, reduces the risk of osteoporosis, and strengthens the immune system, which helps in preventing diseases and infections.

The advantages of a healthy lifestyle extend beyond physical health. It positively influences mood, self-esteem, and mental well-being. Adopting habits such as regular exercise, a balanced diet, adequate rest, and effective stress management can enhance emotional health and reduce anxiety and depression.

Additionally, a healthy lifestyle can boost energy and motivation, enabling women to handle daily challenges more effectively. Given that women often juggle multiple roles and face various challenges in their daily lives, taking care of themselves is particularly important.

Fortunately, there are several lifestyle changes you can make as a woman to prioritize your health. Here are some of our best tips to help you take charge of your well-being and move towards healthier living, regardless of where you are in life.

All the above items can have a impact on our health and general wellbeing and as such it is important that we take care of these. Maintaining a healthy lifestyle involves eating a nutritious diet, exercising regularly, managing stress, avoiding tobacco, and limiting alcohol consumption, all of which are vital steps for a healthier future.

Please take a look below at some of the resources available to help you with this.

Healthy Diet

Balancing the demands of family, work, or school—while coping with media pressure to look and eat a certain way—can make it challenging for any woman to maintain a healthy diet. However, the right foods can improve your mood, boost your energy, help you maintain a healthy weight, and support you through different stages of life.

Women often tend to neglect their dietary needs. You might feel too busy to eat well, or you may prioritize your family’s needs over your own. Alternatively, you could be following an extreme diet that leaves you lacking vital nutrients, leading to feelings of crankiness, hunger, and low energy.

The food and drink choices you make each day impact your health now and in the future. Consistently choosing healthy options can help prevent or manage many health issues that affect women. Research indicates that when a woman eats healthily, the rest of her household is also more likely to do the same.

Obesity can increase the risk of back and joint pain and is associated with psychological issues such as depression and low self-esteem.

Obese women are more likely to experience difficulties conceiving and face a higher risk of complications during pregnancy. These complications can include gestational diabetes (diabetes during pregnancy), pre-eclampsia (high blood pressure), miscarriage, and the necessity of a caesarean delivery.

Keep in mind that what works best for one woman may not be the ideal choice for another. The key is to tailor your diet to meet your specific nutritional needs. Whether you want to boost your energy and mood, manage stress or PMS, enhance fertility, promote a healthy pregnancy, or alleviate symptoms of menopause, these nutrition tips can help you maintain a healthy, active, and vibrant life as you navigate various changes.

Adopting a healthy lifestyle can improve your overall well-being, reduce the risk of certain diseases, extend your lifespan, save you money, and benefit the environment.

When making changes, start small. You are more likely to achieve success this way, and small victories can lead to more significant benefits over time.

Smoking

Smoking is a harmful habit that negatively impacts every system in the body. In addition to increasing the risk of various types of cancer, smoking also raises the likelihood of developing osteoporosis, rheumatoid arthritis, cataracts, and gum disease. Furthermore, women who smoke are more likely to experience menopause at an earlier age compared to those who do not smoke.

For more information about the benefits of quitting smoking along with advice and services geared towards helping you quit please check out the Smoking Advice page on our website below.

Alcohol

Historically, men have consumed more alcohol than women; however, alcohol consumption among women has been on the rise. According to a 2014 survey, 64% of men had consumed alcohol in the previous week, compared to 53% of women.

After reviewing the health effects of alcohol, government guidelines recommend that if you choose to drink, both men and women should not regularly exceed 14 units of alcohol per week. This limit is roughly equivalent to six alcoholic drinks, or less than one and a half bottles of wine, consumed over a week. If you do reach the 14-unit limit, it is advisable to spread your consumption evenly over three or more days.

The Health Survey for England found that approximately 1 in 6 women drank more than 14 units in a week. The highest rates of exceeding this limit were observed among women aged 55 to 64 years and those living in higher income households.

For more information about the effects of Alcohol and how to quit or reduce your intake please check out the Alcohol Advice section of our website below:

Exercise

Getting the right amount of exercise can be a delicate balance. Most people nowadays lead quite static lifestyles, and we tend towards not doing enough to keep ourselves physically active. But too much exercise can be nearly as harmful as too little. So, it’s all about finding the balance for your unique body.

Regular exercise is essential for maintaining healthy joints, bones, and muscles. It helps you manage a healthy body weight, build lean muscle, and reduce body fat. Additionally, for some individuals, exercise can alleviate anxiety and depression, while also potentially increasing overall life satisfaction and happiness.

Also for women approaching the menopause, staying physically active can help reduce or alleviate bothersome symptoms such as hot flashes, night sweats, and mood swings.

Physical activity refers to any movement that gets your body active, and it doesn’t have to be intense to provide health benefits.

If you have pre-existing conditions or injuries, you should always consult a clinican before starting a new exercise regimen.

For more information regarding healthy ways to exercise and a wealth of support and resources designed to help you please click on the link below.

General Health

Staying fit, eating healthy and drinking plenty of water are great ways to stay healthy but there are a variety of conditions that only affect women.

Most of us have busy lives and medical matters often get pushed aside. If you only visit your doctor when you are unwell, you are missing a significant opportunity to protect your long-term health. You cannot address an underlying health issue if you are unaware of it.

Preventive care is a cornerstone of good health, and as such one of the best ways to stay healthy and well is to keep up-to-date with all your recommended medical checks:

• Cervical Screening – Click HERE to find out when you should receive your invite.
• Annual Health Checks – If your GP offers annual health checks make sure to attend. If not make sure to get your blood pressure checked on a regular basis as you get older.
• Mammogram – Once you’re invited between at the age of 50 up to 71 make sure to attend.
• Breast Checks – Don’t forget to regularly self-check your breasts and visit your GP if you find something concerning. Click HERE for more information on how to do this.
• Vaccinations – Make sure you get all the recommended vaccines on offer especially if pregnant. To find out more about the available vaccines click HERE.
• Bowel Cancer Screening – The NHS offer bowel cancer screening for those aged 54 to 74 every 2 years. Click HERE for more information.

Getting screened regularly for disease is an essential part of our medical care. Screenings can find potential problems before they become problems. Regular screenings don’t take much time to accomplish and are worth the effort.

For more information and advice regarding Women’s Health please take a look at the links below.

• The Good Trade: Women’s Health Podcasts
• Healthy Women: Women Talk Episodes
• HealthWell: Women’s Health Advice & Resources
• Women’s Health Concern: Conditions, Help and Advice Factsheets
• HealthAwareness.co.uk
• Wellbeing of Women
• Bupa: Women’s Health In The Workplace
• WPA: Articles, Videos & Support

Sleep

For many women, the demands of modern life make it increasingly difficult to get a good night’s sleep. However, it’s important to remember that your to-do list is not as crucial as the health benefits that come from obtaining quality sleep.

Getting enough sleep to feel rested and balanced can enhance your productivity, improve your reasoning skills, and stabilize your emotions. Additionally, it plays a vital role in protecting your long-term health. Research has consistently shown that chronic sleep deprivation is linked to an increased risk of various serious health conditions.

Sleep is essential at all stages of life and is restorative for both the mind and body. Women who frequently do not get enough sleep are more likely to experience weight control issues and memory problems, as well as a heightened risk of developing heart disease.

Insufficient sleep can negatively impact your psychological well-being by changing your mood and increasing stress levels. On the other hand, getting enough sleep reduces your risk of serious health issues and can help you:

• Maintain a healthy weight
• Get sick less frequently
• Think more clearly
• Make better decisions
• Reduce stress
• Improve your mood

Tips for Better Sleeping Habits 

Healthy adults ideally need between seven and nine hours of sleep each night. By cultivating better sleep habits, you will soon notice the difference.

Here are some tips for improving your sleep:

• Try to get up at the same time every morning – It can help to get on a good sleep schedule.
• Do not drink caffeinated drinks late in the day – It’s inadvisable to drink caffeine after 2pm. If that doesn’t help, consider experimenting with fewer of these overall.
• Avoid drinking alcohol and smoking cigarettes.
• Don’t eat too late at night – Our metabolisms slow down at night which means we aren’t properly utilising the energy available food eaten too late.
• Keep your bedroom or sleeping space dark, quiet, and cool when you are trying to sleep – Noise, lights and distractions can make it difficult to sleep or cause us to sleep too lightly. If you’re always on the cusp of being awoken it can be hard to get proper REM sleep.
• Avoid screens like laptops, TVs, and phone before bed — put your phone on silent or sleep mode and turn off all alerts. Instead of watching TV or using a computer or tablet, read a book or listen to relaxing music.
• Relax before bed – You may find it helpful to use meditative practices and deep breathing to clear your mind, or try bedtime journaling to release any thoughts that are weighing you down.

Mental Health

While both women and men face various challenges, some issues are specific to women. Each stage of a woman’s life can bring unique challenges to her mental health, including hormonal changes, the reproductive cycle, pregnancy, and fertility.

Women are more likely than men to experience major depression, PTSD, eating disorders, and anxiety disorders. These mental health conditions can significantly impact not only a woman’s mental well-being but also her physical health. For instance, depression can increase the risk of developing chronic illnesses by affecting metabolic health, including heart rate, blood circulation, and the regulation of stress hormones.

When life becomes overwhelming, establishing a structured routine can significantly aid in managing daily tasks with greater ease and efficiency. A well-defined routine provides a sense of stability and predictability, helping to reduce stress and anxiety. However, if this routine begins to feel repetitive or monotonous, it can create a sense of disconnection from one’s true self and personal passions. This disconnection may manifest as feelings of boredom or dissatisfaction, reminding us of the importance of incorporating variety and spontaneity into our lives. By periodically reassessing and adjusting our routines, we can strike a balance between structure and creativity, ensuring that we remain engaged and connected to our inner selves.

To stimulate your mind and reignite your creativity, consider making some intentional changes to your daily routine. Start by turning off your phone and setting aside 20 uninterrupted minutes each day for an activity that you truly love and that brings you joy. This could be a practice such as meditating to center your thoughts and reduce stress, taking a leisurely walk in nature to connect with the environment and clear your mind, exploring your artistic side through painting or drawing, or dedicating time to learn a new language that fascinates you.

Engaging in any of these activities not only provides a much-needed break from daily distractions but also rejuvenates your mind, fueling your creativity and enhancing your productivity for the rest of the day. Making this small commitment can lead to significant improvements in your mental clarity and overall well-being.

We understand the challenges that come with managing mental health, so we have gathered our top tips for self-care that can support you in your daily life.

And most important of all make time for YOU. Relaxation plays a crucial role in alleviating stress. Do you find that spending time with friends makes you feel the most at ease? Think about planning regular outings with your close friends. You might also appreciate receiving a massage, taking a break in the afternoon, exercising, or going to watch a film. Lowering your stress levels can greatly enhance both your mental and physical health. Taking a little time off will help you recharge your energy.

These tips can help with the normal day to day trials and tribulations that most of us face but sometimes we need more help than what we can take on by ourselves. If you find that you are struggling emotionally or being affected by mental health issues, it is best to speak with a professional.

Book an appointment with your GP and discuss the problem, they are there to help you and offer guidance and support.

Also, through our PCN funding we are proud to be able to offer the services of our great ARRS roles team. You may benefit from the use of one of our specialist mental health practitioners who can assess whatever difficulties you may be having and guide you to the support best for you. Or perhaps you would benefit from the use of our social prescribers or health and wellbeing coaches? Click HERE to find out more about the services we offer and how to book an appointment.

Our health and wellbeing coaches offer a Pets As Therapy service which could be of help if you’re feeling blue and just fancy a cuddle with something cute and fluffy. You can find out more about this service HERE.

Many support services are available to help you improve your mental health and find happiness. Please click on the links below to investigate some of the other services out there.

• women talk for mental health
• NHS Mental Health & Wellbeing
• Better Health: Every Mind Matters
• NHS Talking Therapies
• Better Health – Loneliness Campaign
• Better Health Little Big Thing Campaign
• MIND: Women’s Mental Health
• The Mental Health Foundation