11 Health and Fitness Tips Every Woman Should Know

Men and women have different physiologies, meaning they have other health, fitness, and nutrition demands—especially at different phases of life.

However, scientists and health professionals have been attempting to give women-specific advice the attention it deserves. Unfortunately, much health and fitness research is still conducted on men, so it doesn't always apply to women.

Look no further if you're sick of sifting through a newsfeed stuffed with health advice and wondering what relates to you as a woman. Here, professionals outline the fitness and health advice they wish all women were aware of.

1. Strength training is essential; don't avoid it.

Although women have traditionally been encouraged to focus on cardiovascular exercise, consistent strength training becomes more crucial for women as they age.

According to personal trainer Holly Roser, C.P.T., strength training is one of the few strategies to increase bone density. It can also help you avoid injuries, maintain a healthy weight, and strengthen your cardiovascular system.

According to Harvard Medical School, strength training (using free weights, weight machines, or resistance bands) can help women prevent fractures as they age by reversing bone loss and promoting bone growth. There are around four times as many women as men to suffer from osteoporosis, a disorder in which bones weaken and fracture easily.

Strength training muscle-building effects can also help sustain muscle over time, which not only supports a zippy metabolism but also indirectly helps protect bones, according to sports nutritionist Sarah Koszyk, M.A., R.D.N.

Furthermore, research indicates that women who strength exercise have improved self-esteem and body image.

Even two to three strength training sessions per week can make a difference.

2. Consume More Carbs Rich in Fiber

Many women avoid consuming carbs because they think doing so will result in weight gain due to decades of diet marketing. Compared to baked foods or white spaghetti, Koszyk asserts that high-fiber carbohydrates (think starchy vegetables, fruit, beans and legumes, and whole grains) aid in weight loss and improve general health. To help you feel full and support a healthy gut, the fiber in these carbohydrate sources interacts with fat and sugar molecules in the digestive system.

Whether you believe it or not, avoiding certain foods often causes more harm than good. "Women often seek sweets because they are hungry or haven't eaten enough energy-rich items," Koszyk says. "High-fiber carbs may lessen sugar cravings, resulting in fewer binge-eating behaviors."

The takeaway: "Don't be afraid of fiber-rich fruits like bananas or starchy vegetables like potatoes," advises Koszyk.

3. Consume Plenty of Calories

Although women require fewer calories than males, many women, particularly active women, are prone to undereating, according to nutritionist Elise Harlow, M.S., R.D.N. (You can also credit diet culture for this one.)

"[Undereating] can lead to an increased risk of certain diseases, such as osteoporosis, as well as vitamin and mineral deficiencies," explains Raleigh-based nutritionist Christine Byrne, M.P.H., R.D. According to Harlow, it also has a harmful impact on your metabolism, workout performance, immune system, and other systems.

One strategy to guarantee you obtain enough calories is prioritizing healthful meals rather than eliminating anything from your diet (remember what we said about wholesome carbs?). Avoiding entire food groups makes you risk deficient in critical nutrients and calories overall.

Suppose you need help determining your calorie needs (and whether you're reaching them). In that case, Harlow recommends consulting with a qualified dietitian who can assess your current eating patterns and help you make healthy changes.

4. Increase calcium and vitamin D intake.

Calcium is the most prevalent mineral in the human body, and it helps to maintain bone and tooth health as well as healthy heart, neuron, and muscle function.

Because osteoporosis affects one in every three women over the age of 50, bone health—and consequently calcium intake—should be a priority for women of all ages. "Getting adequate calcium and vitamin D is critical for bone strength and health," says Koszyk.

The National Institutes of Health (N.I.H.) state that women need the following calcium intakes each day for the duration of their lives:

• 14 to 18 years: 1,300 milligrams
• Ages 19 to 50: 1 kilogram
• 1, 200 milligrams for people over the age of 51

Where can I buy it? For people who are allergic to or sensitive to dairy, fortified dairy alternatives (such as almond milk and oat milk), leafy greens, and calcium supplements are all excellent sources of calcium, according to Byrne.

Regarding that vitamin D: Byrne advises monitoring your vitamin D intake because calcium needs to be well absorbed. (The N.I.H. recommends 600 IU for women under 70 each day, but many experts now think we need closer to 2,000 IU per day.) Salmon, eggs, fortified meals, and pills are all sources of vitamin D.

5. Concentrate on Folate

Everyone requires folate since the body uses it to create new cells. Still, it is significant for women during their menstrual cycle due to its function in neural tube development during pregnancy.

According to the New York State Department of Health, approximately 4,000 pregnancies each year are affected by neural tube defects (N.T.D.s), 70 percent of which can be avoided if women ingest 400 micrograms of folate per day before pregnancy and during the first trimester.

Furthermore, insufficient folate intake can result in folate-deficiency anemia (a kind of anemia in which the body produces poorly functioning red blood cells), which is more common in women than in males.

According to research, two-thirds of women in the United States have insufficient folate levels, so you may benefit from getting more. According to Byrne, green vegetables and beans are excellent sources, and many cereal items are enriched with folate. "Plus, if you're thinking about getting pregnant—or even if it's a possibility—it's a good idea to take a folate supplement or incorporate folate-rich nutrition bars into your daily routine," she advises.

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6. Limit Your Alcohol Consumption

Although men consume more alcohol than women, the Centers for Disease Control and Prevention (C.D.C.) reports that women are more sensitive to the long-term effects of alcohol use, such as liver disease, cognitive decline, heart disease, and cancer.

According to Byrne, one of the most effective strategies for women to enhance their health and minimize their risk of chronic diseases is to limit their alcohol use. "According to the Dietary Guidelines for Americans, women should restrict their alcohol use to one drink each day," she says.

7. Make sleep a priority.

Sleeplessness affects more women than men, one in four, according to the Office on Women's Health. Dr. Susan Lovelle, M.D., M.A.C.M., a physician, advises women to pay particularly close attention to their sleep schedules because of this.

Inadequate sleep affects the production of vital hormones like melatonin and oxytocin and causes the accumulation of toxins and other waste, among other things. Lovelle says these "may result in high blood pressure, hormone abnormalities, resistant weight, and decreased cognitive performance."

Lovelle gives the following advice to encourage better quality sleep even though getting more sleep isn't always as simple as it sounds:

Establish a routine for your sleep. Avoid switching between going to bed, sleeping late on the weekends, and doing so early during the week.

Set up a bedtime routine. Avoid using devices before night (phone, internet, TV), and instead take a warm bath, read a book, or write something in your diary.

After dinner, stay away from fatty, heavy meals. It isn't easy to sleep because of the effort required to digest large meals. Before bed, limit your snacking to small, protein-rich food, such as nuts.

Do not panic. If you wake up in the middle of the night, stay in bed, listen to some calming music, or try some guided meditation to help you fall back asleep.

8. Learn to Eat Intuitively

Women are more prone than men to have unhealthy connections with food and are less likely to eat instinctively, according to Koszyk, possibly as a result of the body-related societal pressures and diet propaganda that are pushed on them from an early age.

Instead of adhering to dietary guidelines or recommendations, intuitive eating focuses on observing and responding to internal hunger cues and food signals. A review article in the journal Public Health Nutrition outlines three components of intuitive eating:

• Eating whenever one is hungry
• Putting an end to dinner when you're full
• Avoiding dietary restrictions unless necessary for health

Which advantages? According to the review, intuitive eating leads to better physical and mental health results. Additionally, a different study demonstrates how intuitive eating fosters healthy eating practices, improved eating behaviors, and greater body pleasure.

Rigid diets, which frequently demonize particular foods and make people feel guilty and ashamed about eating them, do the exact reverse of what Koszyk claims intuitive eating does: they help people discover proper balance and moderation. You can make the switch by following this advice on eating more mindfully.

9. Regular Movement

According to research, women are generally less physically active than males. The C.D.C. estimates that up to 60% of American women fall short of the recommended daily physical activity levels (150 to 300 minutes of moderate-intensity exercise per week).

Ladies, it's time to move on. According to studies, a sedentary lifestyle can be just as bad for your health as smoking, claims Lovelle. Meanwhile, regular exercise is good for controlling weight, lowering stress levels, preserving healthy bones and joints, and lowering the chance of chronic illnesses. According to research, walking briskly for 30 minutes five days a week reduces women's chance of having a heart attack by half.

Lovelle suggests increasing your daily amounts of small bursts of activity and establishing regular workout times. She advises moving around every hour to 90 minutes.

10. Say "no" more frequently

Learning to say "no," according to London-based therapist Sally Baker, is one of the most important and groundbreaking things women can do for their welfare. The author says that women prefer to put others' demands ahead of their own since they are taught to be submissive and helpful.

Young girls instinctively pick up on early implied messages that they are only deserving of praise when they are quiet, modest, and helpful to others, Baker continues. Women may find it difficult as adults to put their needs and wants ahead of their family members.

According to Baker, The irritation and tension that women commonly experience as a result of this pattern may boost their production of the stress hormones cortisol and adrenaline., which may increase heart rate and blood pressure and damage immunological function.

Because saying "no" is like exercising a muscle, Baker advises beginning by saying it five times daily. (Don't worry, these no's can be minor!) She claims that your capacity to say "no" and put your needs first will get stronger.

Practicing pausing and giving yourself a chance to consider what you want without automatically agreeing was her piece of advice. Say yes or no without second-guessing yourself.

11. Plan Time for Yourself Everyday

Women are more prone to put the needs of their family and their jobs before their own, according to Dr. Saloumeh Bozorgzadeh, PsyD, owner of Evolve Wellness. The interest in and dedication to self-improvement activities are also more prevalent among women. Additionally, studies indicate that women are more likely than men to engage in perfectionism and negative self-talk. Numerous factors contribute to this, including the media's perception of women and their bodies and expectations that they manage both their homes and careers.

Make a list of 10 loving self-affirmations that you can repeat throughout the day to counteract the pessimistic self-talk, according to Lovelle. According to her, you can be more creative and appreciate life to the fullest extent by doing this, as it makes your mind and body feel comfortable and helps to relax your nervous system. For example, "I do my best and release the rest" or "I am the maker of my life" are good statements to try.

Alternatively, schedule daily self-care activities into your calendar, even if they take five minutes. These nine self-care tasks just take a few minutes.