Sometimes, the road to a healthier you can seem long and daunting. That’s why we recommend setting realistic monthly goals for your fitness, as attempting to tackle too much at once can be overwhelming and even dangerous.
The same is true when it comes to making a to-do list for your overall wellness. Though it’s great to be concerned about your health, by being too overzealous when it comes to health goals and changes, you can actually put yourself at risk.
To make the process easier for you, we’re outlining seven simple steps women can take to improve their health starting today.
Women, Improve Your Health in Seven Simple Ways
1. Know Your Body.
Who better to monitor your personal health than yourself? Often, physical changes in our bodies can indicate deeper health concerns, and catching these signs early is the best way to ensure effective treatment. You should be aware of your body so that you can take note of any major changes on a month-to-month basis. This self-screening should include:
- Skin changes, such as new moles or changes to the size, shape, or color of existing moles
- Changes to your menstrual cycle, including excess bleeding, pain, or a flow that is heavier or lighter than usual
- Changes to your sexual health, including a slowed sex drive, pain during intercourse, or lack of natural lubrication
- Changes to the look and feel of your breasts
Monitoring your body each month is an easy process, but it can dramatically improve your overall health!
Oral hygiene impacts way more than your mouth. Periodontal diseases such as gingivitis and periodontitis can increase the risk of heart disease or put pregnant women at risk for preterm labor. It’s key to keep up with your oral health by following these recommendations:
- Thoroughly brush your teeth twice a day using fluoride toothpaste and a soft-bristled brush. Upgrading to an electric or battery-operated vibrating toothbrush can reduce plaque buildup and help prevent gingivitis.
- Floss daily to reach the plaque and food in between your teeth and under your gumline. Be gentle and go one tooth at a time, rubbing the side of each tooth up and down.
3. Stay Hydrated.
Your body’s metabolism relies on water intake — so if you’re dehydrated, you can burn 2% fewer calories! And when you fill up your 8 – 12 glasses of water, make at least 6 of them cold. Drinking chilly water raises your resting metabolism by 50 daily calories, as your body works to heat the water. Definitely a simple way to improve your health!
4. Stay Social.
It’s vital that women focus on stress relief — after all, stress leads to an increased risk of heart disease, headaches, and gastrointestinal issues, among other health problems. One way for women to reduce stress is to connect with friends and family on a regular basis. Socializing with others and confiding anxieties and worries is a great outlet for women’s stress.
5. Adjust Your Diet.
Are you getting all the vitamins and minerals you need? Many nutritionists and doctors agree that the best way to get all your needed vitamins, minerals, and nutrients is through your diet. This promotes the best nutrient absorption and also prevents you from getting too much of a vitamin or mineral — which can occur when you supplement with multivitamins. You can get tested for nutritional deficiencies and then adjust your diet as needed to address any vitamins or minerals you’re lacking.
6. Get Enough Sleep.
Seriously, shut-eye can improve your health dramatically. Getting the recommended 7-8 hours of sleep will improve your cognitive function and memory, reduce inflammation, decrease risk of heart disease, help you lose weight, combat stress, and promote emotional wellbeing.
Eating right and exercising regularly — or even just for an hour each week — can help you reach and maintain a healthy weight. Since obesity is linked to countless health risks — heart disease, cancer, type-2 diabetes, and more — it’s a no-brainer that losing weight through exercise will improve your health.
If you’re ready to take this simple step toward wellness, find your local TITLE Boxing Club today and get your First Shot Free at our boxing or kickboxing classes! If you push yourself, you can burn up to 1,000 calories in just one hour, and if you make TITLE a regular part of your week, you’ll see the health benefits in no time.