Here are a few general health tips, including some health and nutrition tips for women. Most are Your health and wellness need to be a priority. Here’s a list to make things easy for you.
101 Ultimate Must Know Health Tips for Women
If you think you’ve heard it all before, think again, because we’re taking a deep-dive into the 101 ultimate health tips for women. Yes, we’re going to take you through some of the most common tips, as well as the not so common, so be prepared to think about your health like you never have before. Grab one or two health tips of the day.
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Women’s Health: Hygiene ideas
1.Brush Your Teeth
You should be brushing your teeth every morning and again before bed (if you can fit another one in during the day, that’s great!). It keeps your mouth and gums healthy and rids you of nasty bacteria while preventing plaque buildup.
Brushing is a must, but so is flossing because your brush can’t clean everywhere.
Finish your routine with a swish of mouthwash and opt for one that can prevent gingivitis. Gingivitis can increase the risk of heart attacks and stroke.
4. Mascara Mistakes
Have you ever seen someone add saliva or water to stretch their mascara? Well, don’t be that person; you’re just risking bacteria in your eyes and a nasty infection.
Women’s Health and Wellness Tips
5. Train Your Brain
While there are plenty of apps for that, you can do more! Choose activities that you know will stimulate your brain, whether it’s a jigsaw puzzle, classical music, or visiting museums. You’ll reduce your risk of dementia by keeping your brain stimulated.
6. Power Nap
Yes, you have permission to sneak in a nap. Keep it to half an hour and you’ll feel like you’ve recharged your batteries without slipping into a deeper stage of sleep. Your sleep cycles are 90 minutes, so if you wake up before the deep cycle begins you won’t feel as though you could sleep for the rest of the day.
Just a minute of laughing will produce the same number of endorphins as 10 minutes of serious exercise. So, don’t feel guilty about sitting down to watch your favorite comedy.
8. Sick Days
Americans are chronically overworked and rarely use their full entitlement of vacation time. Don’t be afraid to use a vacation day here and there and protect your mental health. Recuperating is essential for a woman’s health and wellness.
Goals are a great motivator, so ensure that yours are realistic and achievable. You’re more likely to stick to it if you write your goals down, so keep a journal handy to keep yourself on track.
Play and have fun!. Make chores fun and burn calories while you’re at it.
11. Don’t Spoil Your Appetite
You probably heard this a time or two as you were growing up, but it’s true. Here is one of the best nutrition tip someone made me aware of. Try enjoying a healthy fat around half an hour before you have dinner. Yes, eat before you eat! Olives, pistachios and even peanut butter will allow your food to digest more slowly, thus leaving you feeling fuller longer. This habit also helps you digest fat-soluble vitamins.
12. Squeeze Into Skinny Jeans
Or an item or summer/winter clothing, depending on the season. It should give you a good idea of how your body has changed, more than weighing yourself does. Knowing how your clothes fit is a better judge than the scale.
13. Practice Yoga
One of the most valuable healthy living tips is focusing on mindfulness. Not only does yoga reduce cortisol levels, but it also supports the function of the thyroid and the endocrine system, all of which helps fight belly weight (and stress levels). Moreover, these benefits of yoga are just the tip of the iceberg as it supports all facets of physical, emotional, and mental health.
Your body needs melatonin to regulate your body clock and the glowing screens of your phone, laptop, and TV are suppressing it. Unplug an hour before your usual bedtime and read a book.
15. Evening Routine
Whether it’s reading a book, taking a bath, or listening to relaxing music, creating a nighttime ritual will help prepare your body for sleep.
16. Quality Sleep
A lack of sleep increases stress leads to weight gain and increases your likelihood to make unhealthy choices. Make sure you’re getting a solid seven hours every night.
Download better sleep cheat sheet
17. Spend time alone
When you are alone you get to really appreciate your own self and your own company. Take the time to reflect, or simply stare at the sky and watch the clouds float by. Meditate or practice mindfulness.
Grab this free mindfulness and meditation pages.
Do you see that glass as half full or half empty? If it’s the latter, you’re more likely to head to the doctor, suffer from depression, and have a low immune system. You can change your attitude, though, start embracing optimism by finding the silver lining in every situation.
It isn’t just a way to make you feel good about helping, it can also reduce your stress levels, and risk of depression and heart disease. So, if you’re considering it check out https://www.volunteermatch.org/ to see what you can do to help in your local area.
20. Find Distractions
Are you prone to overthinking? Do you get caught up in your feelings and worry about every little thing in life? You need a distraction! You can shift your mind from those negative, anxiety-ridden thoughts by listening to a podcast or music, exercising, or even indulging in a spot of baking.
While we still have some ways to go on the mental health front people are speaking out on the subject, so there’s no shame in seeking therapy. In fact, you don’t even need to have a mental health problem to sit down and talk to a professional. It can be a helpful preventative measure.
There really is something to be said for having a good attitude. When you adopt a can-do attitude, you might just find you really can do anything. So, take the time to learn how to change that flat tire and unclog your toilet. You’ll feel more confident and able to handle dicey situations when you know you can handle them. You’ll be proud of being independent!
23. Get A Pet
Have you ever noticed how much better you feel after spending time with animals? They’re practically magic when it comes to reducing heart rate and stress levels. They’re particularly helpful for people who have suffered from a heart attack or depression. Pet Therapy works!
24. Chill Out
We all experience stressful days so make sure you take time to chill out, and that doesn’t mean drinking a jug of cocktails and downing a pint of ice cream. Choose healthy relaxing methods, like yoga, meditation, or even just listening to music.
You don’t want to be the one who says no to your boss, or even a loved one. However, you need to know when enough is enough because saying yes to everything is only going to increase your stress levels and leave you exhausted. Don’t be afraid to say no when you know you can’t add any more to your plate.
26. Deep Breathing
Knowing how to breathe properly isn’t just great for reducing your stress levels and avoiding a panic attack, it can also help you get the best out of your workouts.
Healthy Woman Body
27. Static Stretching
The most effective time to hold your stretches is after your workout. Completing this type of stretch before the workout can increase the risk of injury. Jumping jacks, toe touches, and half squats are effective pre-workout stretches.
28. Reduce Your Belly Fat
It’s the most dangerous area to carry excess weight, so keep your waistline thin, and trim. According to WebMD, women should have a waist size under 35 inches (http://www.webmd.com/diet/waist-measurement).
29. Enjoy Green Tea
Green tea has plenty of health benefits, including boosting your heart, improving your scalp health, and providing you with a boost of energy. It’s packed with polyphenols, which are known for helping prevent cancer.
30. Supplemental Melatonin
If you have difficulty with your sleep, ask your provider and see if melatonin can help.
Do you suffer from constipation, painful bloating, and gas? Try probiotics.
32. Lift Weights
Exercise isn’t all about cardio; you need some weight training, too. If you don’t have weights or access to them, you can use your body and try pull-ups. It works your back, belly, arms, and pecs all at once. Resistance training helps keeps your muscles in good shape.
33. Drink Coffee
This isn’t a free pass to indulge in sugar-laden Frappuccinos! It is permission to enjoy a delicious brew to improve your memory and concentration while protecting your brain from dementia. Just make sure you opt for skimmed milk and lay off the sugar. You may not want to drink coffee in the late afternoon and beyond if you want to sleep.
34. Drink Filtered Water
You should be drinking plenty of water, but maybe tap water isn’t your thing and the price of bottled water can be steep (to your pocket and the environment). Choose a home filter to reduce the nasties in your water. Have a reusable water bottle to carry around is a good reminder to drink, not to mention helping out mother nature.
35. Work Those Hips
Women are prone to weak knees so prevent knee problems by working those hips! The stronger the muscle is around the hips the more control you have over your thigh bone, thus stabilizing the knee. Strengthen your hips by using a resistance band at your ankles and squatting as you widen your stride.
36. Annual Flu Shot
Why risk catching the flu when you can prevent it with a flu shot?
You may have been immunized as a child, but did you realize those shots don’t last forever? You should speak to your doctor about what boosters are necessary.
38. Pop A Multivitamin
The majority of Americans are under the impression that they have a healthy diet, yet just 1% of them are right. You may benefit from taking a daily multivitamin, which provides 100% of your RDA for folic acid, as well as the A, C, and E vitamins. Even though you are consuming a healthy diet, consider that our soils are depleted, hence our food supply does not contain the number of nutrients they used to.
39. Increase Your Vitamin D
It can reduce the risk of ovarian and breast cancer by 50%, so make sure you’re getting 1,000 IU daily.
40. Take Fish Oil
In addition to protecting your heart, you can benefit from healthier hair, skin, and even a reduction in inflammation. The optimum amount is a gram a day.
41. Women’s Health Screenings
In addition to mammograms there are a variety of health screening that women should be having done, do you know whether you’re on top of them? If you’re 18-39 you can find a list of things you should be having done here – https://medlineplus.gov/ency/article/007462.htm and for women 40-64 here https://medlineplus.gov/ency/article/007467.htm.
If you have a history of irregular pap-smears, follow the suggested monitoring from your provider.
42. Stop Smoking
This really goes without saying. Smoking doesn’t just reduce your lifespan; it also comes with a variety of health implications that can have a serious impact on your quality of life. Not to mention how it will free up your budget for other things.
43. Your Weight
Did you know you are up to 40% more likely to get breast cancer if you’ve gained 30 pounds since the age of 18? Your risk doubles if you’ve gained over 70 pounds. There’s more benefit to maintaining your weight than just looking great.
44. Body Composition
You should know your body composition because even people with a completely normal BMI can be carrying excess fat. You’ll find that many provider’s offices (and even gyms) have BIA machines, which are a simple way to check your composition.
Grab your healthy living planner here!
Only around a third of women in America know their cholesterol numbers, this is something that should be checked every five years.
46. Cancer Risk
The American Cancer Society can help you with hints and tips on how to reduce your risk of cancer and what tests are appropriate (https://www.cancer.org/healthy/find-cancer-early/cancer-screening-guidelines/american-cancer-society-guidelines-for-the-early-detection-of-cancer.html).
Resource: Mayo Clinic Cancer Center – Research
47. Resting Heart Rate
It’s important that you know this so you know when something isn’t right, so check your pulse after you get up and count the beats for 10 seconds, now multiply that number by six. It should be somewhere in the range of 60 – 80, though it may be lower for athletes. Wearing a heart rate monitor can help make things easy.
48. Family History
Some things are hereditary so you need to know the health history of your family, so start quizzing them on the diseases and illnesses that they have been affected by.
49. Wash Your Hands
It isn’t just about where your hands have been; it’s also about where everyone else’s hands have been and what they touch that you also touch. You’d be shocked to find out how many people aren’t washing their hands or when they do, they’re not doing it properly. Protect yourself by washing up. It’s also a good idea to remind people to wash up! Hand sanitizers are ok if water is not accessible. However, hand washing beats sanitizing.
50. Improve Your Posture
A stability ball is a great way to force your body into sitting upright. It pushes you to use your core constantly, so it’s the perfect workout for your abs. Of course, good posture can have an impact on your mental health as well as your musculoskeletal system. So work on those core muscles!
51. Be careful with antibiotics
If you take antibiotics too often, your body will build up a resistance and this results in bacteria that are resistant to bacteria. Antibiotics can kill the good bacteria in your body. You’ll be sick less if you look after yourself properly and when you really do need those medications, they will do the job they are designed to do. Ask your provider. If you end up needing antibiotics, ask for possible female problems you can encounter because of it. Additionally, ask for or take probiotics (at a specific time).
52. Wear Sunglasses
Not just any sunglasses, proper sunglasses that actually block UVB and UVA rays, and spend the extra money to go with a polarized pair. Your eyes will thank you! Not only will you reduce wrinkles around the eye area, but you’ll also protect yourself from damage to your eyes, which includes cataracts. Maybe even get a pair of prescription sunglasses.
There’s a difference between the volume on your home radio and that of a crowded rock concert. If you are frequently exposed to loud noises (including fireworks and lawn mowers), you would be wise to invest in silicone earplugs. You need your hearing to last throughout your life, so prevent damage to it by being wise now. While you’re at it, check the volume on your earphones.
54. Quit Drinking Calories
Americans sure do love a sugary beverage and they are eating away at your daily calories! Whether it’s alcohol, soda, smoothies, or fruit juice – stop drinking all your calories. I bet you never thought to count them into your daily allowance! If you can’t let go of your favorite drink make sure you pick a sugar free option.
Additionally, drinking your food actually bypasses your gut’s ability to mechanically process food, along with all the natural process of digestion.
55. Safe Sex
It doesn’t matter how old you are, you should always practice safe sex. Just because you’ve reached an age where pregnancy isn’t a risk or you’re taking birth control doesn’t mean your partner shouldn’t be taking the necessary precautions. Don’t be afraid to ask your partner when they were last tested because your health is your business.
56. Get Tested Regularly
While we are on that subject, make sure you get tested regularly for sexually transmitted diseases. If you are sexually active you should get tested on an annual basis, but consider a bi-annual test to be extra safe, especially if you’ve had multiple partners.
57. Regular Wellness Exams
Since we’re already on the subject of testing… you should make time to get breast exams, too. Between mammograms, you should be examining your own breasts. It’s important that you know how they feel normally so that you are able to detect when something isn’t right. The National Breast Cancer Foundation can help you with how to do it properly (http://www.nationalbreastcancer.org/breast-self-exam).
58. Mole Checks
When and how you do it is up to you, but the shower may be the easiest spot. Keep your eyes peeled for new moles, moles that have changed in shape, size and color and don’t forget to check your back and scalp.
59. Ditch the Heels
Do you feel naked if you aren’t wearing heels? Well, you’ll feel a lot worse if you continue wearing them, from bunions to back problems; heels are not your friend. I know they look great and all, however, there is a price to pay.
60. Well Fitted Shoes
The benefit of wearing the right shoes doesn’t just benefit your feet. It can improve your posture, help your joints, and even reduce back pain. Of course, if you have a foot problem like plantar fasciitis or flat arches you should speak to a podiatrist about the right type of shoe for you.
You can’t afford to be caught without it so make sure you are covered (https://www.healthcare.gov/). Better yet, immerse yourself in topics related to women’s preventative health. Getting healthy advice on the best nutrition for you starts with close monitoring and a good relationship with your primary care provider.
62. Your Medical Information
You should think of everything that could happen before it happens and how you can ensure you get the best possible medical care. Therefore, if you take a variety of prescription drugs you should create a list to keep in your purse. Don’t forget to include any supplements you take as well as any allergies or sensitives you may have to certain drugs. The list can include your primary doctor, and what conditions you have. Even if you have an accident that hasn’t rendered you unconscious, you may have difficulty recalling all the pertinent information.
Grab this emergency contact information and health checklist
63. Drop Glitter
If you wear contacts then you may want to let go of glitter, especially in your eye shadow. You’d be shocked at how easily silica sneaks behind your contact lenses, increasing the risk of corneal damage
64. Don’t Share Drinks
Think of the germs! No matter how much you love your friends, if they want to sip on your beverage tell them to get their own
65. Visit your health provider regularly
Everyone should have a primary care provider. You should be having checkups as required, but don’t be afraid to make an appointment if you have a problem that just won’t clear up. While medication isn’t always the answer, a visit with your provider to discuss the issue can put your mind at ease
66. Go 80/20
If you’re not familiar with this rule, it’s simple. You should be eating healthily 80% of the time and allowing for occasional indulgences (20%)
67. Let Go Of Multitasking
Women pride themselves on their ability to handle everything all at once, but it’s stressing you out! Multitasking increases stress and cortisol levels, induces panic, and it’s super inefficient, too
Want to increase fat burning? Enjoy a glass of ice water first thing in the morning. Take it further by taking a dip in ice-cold water or placing an ice pack on the trapezius muscle for half an hour
69. Do Push Ups
Michelle Obama swears by them and there’s a reason why they’re an excellent overall workout. They work your chest, abs, and arms; just don’t go overboard when you start because you may end up in agony the following day. Start with one or two, then increase slowly.
70. The Right Medical Provider
You should feel comfortable discussing absolutely any health concerns with your provider, so if that isn’t the relationship you have with yours don’t be afraid to shop around till you find the right one.
71. Be Prepared
When you do go to visit your provider, you should make a list of everything that you want to address in the appointment. It’s easy to forget signs and symptoms once you’re in the hot seat.
72. Reduce Your Salt Intake
Keep your eyes peeled for hidden salt in the foods and drinks you eat, it is everywhere. Around 50% of women over the age of 45 have high blood pressure and the biggest cause of that is sodium.
73. Quarantine Yourself
If you are under the weather, don’t go to work! Don’t hang out with your friends! Quarantine yourself and avoid passing it on, moreover, it will prevent you from picking up anything more serious while your immune system is compromised. Rest and recover at home.
Diet and Food:
74. When To Go Organic
There are times when you should go organic and in certain situations, it doesn’t matter as much. If you eat the skin then you’re going to want to buy organic.
75. Eat A Rainbow
Colorful foods are packed with carotenoids and flavonoids, which fight cancer-causing free radicals and reduce inflammation.
76. Indulge Cravings
If you can’t shake a craving then it’s better to indulge it before it grows out of control. Take small bites while you savor the flavor. This may prevent you from overindulging. The ideal time to do this is within an hour of a workout.
77. Chew Gum
Not only is it good for your teeth, gums, and breath, but it can also reduce stress and prevent you from snacking.
When talking about your health, the easiest and most effective place to start is with the basics. How is your diet? Not that you have to go on a diet, this just simply means look at the food you are eating on a daily basis. You don’t need to say goodbye to everything you love, simply ensure you are eating plenty of fruits, vegetables, and lean proteins. Keep track if the balance in your food groups. Some of the guilty parties in your diet will be processed meats, junk foods, and sugary drinks. They might be delicious but they are doing you no favors, so cut them down or out entirely.
79. Don’t Forget Your “Go To” Health Foods
There are certain food items that you should eat every day in life, so start changing your shopping list now. Make sure you enjoy broccoli sprouts, olive oil, low-fat milk, orange juice, fermented foods, nuts, cinnamon, tea, berries, and even a cup of unsweetened hot cocoa. No doubt these foods will make a healthy fit woman out of you.
You might not feel like doing it, but it’s an absolute must if you want to look after your fitness.
Ideally, you should be exercising at least four days a week and the optimum work out time is 30 minutes. However, if it’s been a while start off small and work up to the half-hour mark. If you do too much too fast you’ll be too fatigued and give up entirely. Also, build up the intensity, you want to avoid being injured. The best way to make sure you stay active is by finding exercises that you truly enjoy. Try HIIT, High-Intensity Interval Training. You get the cardiovascular and metabolic health, in a short amount of time. A favorite is Functional Fitness.
Related post: Functional Fitness Training. What you need to know.
81. Choose Romaine
Those dark leafy greens pack a punch when it comes to vitamins and minerals, so drop the iceberg, which has no redeeming qualities, and always choose romaine lettuce.
82. Enjoy Your Drink After A Meal
Do you have red wine with your meal? Or do you prefer tea or coffee? Either way, tannins can impact how your body absorbs vitamins so save those beverages for another time.
Women’s Health Education
83. Safety Checks In The Home
Yep, get a clipboard, make up a checklist, and do a regular home check to ensure your environment is safe. Check your smoke detectors; install a carbon monoxide detector, check fire extinguishers, and have a look at cords and wires, too. Remember to change the batteries every spring when you change the clock to DST (Spring Forward).
84. Watch where you’re Applying Mascara
Have you ever spotted those women doing their makeup in traffic? I can’t think of anything more dangerous, and not just due to the risk of a road traffic accident. Did you know that corneal abrasions are one of the most common eye injuries? The cause? Mascara wands. Also, watch the sanitary conditions when testing make-up from the cosmetic counter.
85. Taking Medications
Don’t just take it, take it right! When you take a prescription home, do you read the pamphlet that comes with it or just dive right in? If you’re unsure, speak to the pharmacist. Do you know the effects and side effects of that medication? What is the best time to take it? Can you take it with or without food?
86. Skip the Sunbathing
All it will do is age you with wrinkles and increase your risk of skin cancer. You can opt for a spray tan, but if you can’t avoid the sun make sure you are lathering yourself in sunscreen. Remember, you need to reapply it regularly to get the best of it.
87. Protect Your Head
Whether you enjoy a bike ride or you’re still strapping on the rollerblades, a helmet is a must. Concussions are not fun.
88. Replace Your Skillet
You might adore that heavy cast iron skillet but it’s allowing metal to seep from the pan into your food, so let it go.
89. Always Strap In
It doesn’t matter how far you are driving – always wear your seat belt. Seat belts truly save lives and you can’t live a healthy life if you die in a car accident.
90. Birth Control
There are plenty of reasons why women take birth control; it isn’t always about preventing pregnancies. It’s really important that you take the right birth control for your lifestyle, so speak to your doctor about whether your contraceptive is right for you. Remember, there are other methods of birth control. The pill is not always the answer. Check with a women’s health specialist for other suggestions.
91. Shower Filter
Using a filter on your showerhead is an excellent way to block chlorine, which tends to kill your skin’s good bacteria and exacerbate psoriasis and eczema. You may even see an improvement in the health of your hair.
92. Don’t Borrow Drugs
Your friend’s prescription is not your prescription, and borrowing those medications is one of the leading causes of trips to the emergency room.
93. The Right Bra
Do you know how many women are wearing the wrong size and type of bra for their chest? Most of you! If the straps are too tight or too thick they put additional pressure on your muscle creating tension headaches and upper back pain. A professional fitting will easily solve this problem. So take the time to do this!
94. Sports Bra
It isn’t just your normal bra that you could be going wrong with, your sports bra matters, too. You should be able to jump, jog, and reach your arms up and out without it moving too much. The straps shouldn’t fall down, nor should it chafe.
95. Pick the right type of Detox
Some promise overnight improvements if you follow their ridiculous practices. Don’t believe the hype. Drink more water, this helps cleanse your system in a safe way, and also reduces hunger.
96. Trimmed Nails
You might love having long nails and so do germs, because that is where they’re hiding. If you just can’t let go of those talons you’re going to have to invest in semi-soft soap bars to sink into a few times a day. Just think of where your fingers go and what could be lurking beneath those nails.
97. Ditch The Technology
You may love to catch up on social media, but don’t let it be at the expense of your personal interactions. Women who are lonely tend to have high levels of the stress hormone cortisol, which increases your risk of cardiovascular diseases and depression. Whereas a strong social life boosts the immune system, reduces the risk of anxiety and depression, and protects your heart. So, learn to put the technology away once in a while and catch up with your friends over coffee.
98. Sling ‘Em
Whether it’s your child, a grandchild, or you just love to hold any baby you can get hold of – do yourself a favor and put them in a sling. Hitching them to your hip only strains your back so distribute that weight as evenly as possible. In fact, the same can be said for your shopping, while you may not be able to put it in a sling, you can distribute the weight more evenly.
Your financial situation has a lot more to do with your health than you think. One of the biggest causes of anxiety is monetary issues. Anxiety and stress fuel depression, unhappiness, and in many cases substance abuse issues. Prevent these problems by having a savings account that you don’t touch – you can rest easy knowing that if an emergency crops up you can cope with it.
100. Learn to set healthy boundaries.
Know your own limits, and be sure to honor them. Do what is right for YOU. No one else can tell you where your limits are but you.
101. Saying “no” is good for your health.
Learning to say, “No,” can be challenging but until you learn this skill, you will let others take advantage of you and you will end up feeling resentful.
1. What are some of the best health tips:
There are a few, however, the top health tips are:
- Stop or avoid smoking.
- Pay attention to your nutrition
- Engage in wellness activities such as Yoga, mindfulness.
- Keep active, walk, exercise.
- Regular health visits with your provider
2. What are the best health and fitness related apps:
- Couch to 5K
- Loose it.
- MyFitness app