- / WOMEN’S HOLISTIC WELLBEING
WOMEN’S HOLISTIC WELLBEING
Women’s health and wellness are critical in today’s world. In recent years, we’re all in for wholesome approaches to health and well-being that lead women to the path of accomplishment. Every woman is different and has a complex body that keeps changing as she ages. These changes impact her mental, physical, and emotional well-being. Therefore, when a holistic approach is taken into consideration, it addresses all three aspects of a woman’s lifestyle in an integrated way that’s sustainable in the long run. Whether you want to add more self-care into your routine or you want to get in a healthy dose of everyday movement for your body, the road to becoming ‘that girl’ requires a holistic path.
Holistic Approaches To Physical, Mental & Emotional Wellbeing
Healthy is something we all aspire to be at every point in our lives. The most common resolution people make when starting a new beginning is to get fit and healthy and lose or gain weight to be their best physical selves. But being healthy requires a holistic approach to give you results that will last throughout your life. It takes into consideration your diet, your activity levels, your stress levels, your lifestyle, your day-to-day stressors, and your sleep. Maintaining a routine is one of the easiest ways to make sure you can sustainably execute all the measurable steps toward improving your physical, mental & emotional well-being in the long run. Other than that, to define your pathway to perfect holistic health, here are some approaches to take.
- Pay Close Attention To Your Diet
It is so important to scrutinize everything we put into the bodies because the food that we eat has a direct impact on women’s holistic health. Start switching to a balanced and healthier diet. Practice mindful eating, look at your plate when you eat and try to avoid any unnecessary distractions. Keep yourself hydrated. Do not starve yourself, especially at night. To start your healthy diet journey, you can try making minor changes. Instead of completely cutting off sugar, salt, and sweets, you can reduce the amount.
- Be Actively Engaged In A Workout
Regular exercise has proven health benefits that are both physical and mental. There is no one-size-fits-all approach when it comes to exercising. You can pick anything that is movement based and makes you feel good after a workout, i.e., releases endorphins. It could be yoga every morning, a pilates session, strength training, walking, cycling, or even cardio movements like running on the treadmill, aerobics, or Zumba. Pick what you like and stick to it for better results.
Exercising regularly is shown to improve cardiovascular health, strengthen bones and muscles, increase flexibility and balance, and make your bones and muscles function and support you better. It also helps reduce the chances or risk of chronic diseases like diabetes, heart disease, osteoporosis, and even some types of cancer. It also improves mood and reduces symptoms of depression and anxiety.
Meditation is closely associated with relaxation for the mind. However, several studies have proven that it is a holistic approach toward a healthy state of being. Apart from relaxing the mind and easing the nervous system from symptoms of stress, anxiety, depression, hypertension, etc. Meditation is also effective in helping to sleep better and boosting cognitive performance.
For example, research found that meditation increases attention span and improves awareness while completing a task. If you find yourself too distracted due to stress or burnout, it can be highly effective to dedicate at least a few minutes to meditation every day. Regular meditation can also help you improve interpersonal interactions and be more positive and self-aware. It’s time to finally play that guided meditation soundtrack for good!
- Practice Mindfulness
Focusing attention on the present moment while consciously identifying and embracing one’s feelings, thoughts, and physical sensations leads to the mental state of mindfulness. It is considered a type of meditation and is often practiced as a means of reducing stress, and anxiety, and promoting well-being. It can be practiced daily in a variety of ways.
We frequently dwell on the past or worry about the future, ignoring the present in the process. Mindfulness helps eliminate those bouts of overthinking or worry and reduces stress and anxiety by bringing the attention back to the present, almost like a way of meditating with the eyes open. By training the mind to be more present, you can help improve the brain’s capacity to focus and concentrate.
Research has also found mindfulness to be effective in reducing proinflammatory processes in our bodies, leading to better immunity. This means that simply controlling the emotions can help fight illnesses and achieve a better state of mind. Additionally, it leads to more self-awareness and also plays a role in improving sleep quality, resulting in better physical health overall.
- Sleep Right
The most underrated form of self-care is sleep. Did you know, not sleeping enough can make you gain weight? Quality and quantity are both crucial factors to take into consideration for sleep. Insufficient sleep can increase levels of the hormone “ghrelin,” the one that makes you hungry. Now, ghrelin is not necessarily a villain; it is, after all, an important hormone. But increased levels of ghrelin can make it hard to stick to the prescribed calorie intake and make you want to constantly snack on foods that are high in fat and carbs. This is where sleep comes into play.
Sleep also plays a significant role in managing stress levels and mental health. Sleep deprivation can either precipitate or exacerbate pre-existing mental health problems.
- Build A Nurturing Social Circle
Connecting with like-minded individuals and maintaining friendships and relationships with people around us is a part of being human. After all, we’re social animals. The social circle, which includes our family, friends, and community, can have a significant impact on health and well-being. These impacts can either be negative or positive, which is why it’s important that you should choose the right people to interact with and nurture an everlasting bond with.
Social circles provide mental stimulation and a sense of purpose, keeping you engaged, and prevent from feeling isolated, preventing depression in the long run. Good social connections in your lives can help build resilience, help become more empathetic, and improve the quality of life while providing the support needed, whenever you need it. It also leads to high self-esteem and helps us be open to learning new things.
Life Stages And Health As A Woman
A woman’s life stages are based on the reproductive cycle, beginning with menstruation and ending with menopause. Her life stages are marked by specific signs and symptoms, such as menstrual cramps, mood swings, hot flashes and weight gain.A woman’s life stages can also be divided into adolescence, reproductive years, midlife and postmenopausal. At each of the stages, women need special health care that relates to where they are in life.
Supplements That Aid Women With Better Health
Preparing a balanced diet every day might be an unrealistic goal for many. In that case, you can take supplements to fill the nutritional gaps.Types of supplements women should have include:
Supplements with multivitamins for women could be a great addition to one’s routine if your diet is unable to fulfill those nutrients for your body. A multivitamin for women supplement is created with the nutrition needs and functions of a woman’s body in mind as she ages. A good multivitamin for women can be highly beneficial for providing PMS support, reducing the chances of urinary tract infections, strengthening bones and joints, and improving hemoglobin levels, all while boosting your energy and immunity through the power of its micronutrients.
- Protein Supplements
Another thing that most diets lack on a daily basis is protein. It can also be a tad difficult to obtain the benefits of protein from only food if you’re a vegetarian. It is important to include foods rich in protein to one’s diet.
- Fiber Supplements
Apart from protein, getting enough fiber from your food is also necessary. It is a macronutrient that doesn’t get the attention it deserves but plays a significant role in not just our digestion process but also metabolic health, cardiovascular disease, gut mobility, etc. Research has also found a link between low fiber intake and depression, and even the risk for coronary heart disease. And that’s something we’re looking to avoid while taking a wholesome approach, so eat fibrous foods or opt for a fiber supplement. Look for a fiber supplement that contains the goodness of whole grains, legumes, seeds, and superfoods.
Another component that’s important to women’s bodies is collagen. We’ve all seen or heard of anti-aging skin care products marketed to women over the age of 25. The reason to develop wrinkles and fine lines so visibly as one age can be attributed to dwindling collagen production. Women’s bodies do produce collagen naturally, but the production levels drop. In fact, in the early twenties, the body loses 1.5% of its natural collagen year after year. Adding a collagen peptide supplement to our daily diet will not just help us replenish the lost collagen in the bodies, but will also ensure overall well-being. Collagen peptides impart skin radiance and regenerate new cells, giving a glow from within, reducing fine lines and wrinkles, and helps to get an even complexion.
- Iron Supplement
A lot of women have an iron deficiency, which leads to a lower hemoglobin count. Over time, they develop anemia, fatigue, and a lack of energy. Iron supplements containing folic acid are extremely effective at increasing iron levels while decreasing fatigue.
A holistic approach to women’s health considers not just the physical but also the mental, emotional, and spiritual components of wellness. This approach implies that all of these areas are interrelated and can have an impact on one another. Women who focus on their holistic health experience stress less, have better relationships and have a higher feeling of purpose and fulfillment.
Exercise, healthy eating habits, and proper sleep can all help enhance physical well-being. Mindfulness practices, therapy, and a supportive social network can all help to preserve mental health. Self-care, stress management practices, and healthy communication skills can all help improve emotional wellness. Women can have a more balanced and meaningful life while lowering their risk of chronic illness and other health concerns by adopting a holistic approach to health. It’s important to remember that everyone’s path to holistic health is different, and it takes time and effort to see great results.