We all know health is important, but for women, it’s a multifaceted journey that evolves with each stage of life. Just like that amazing outfit that transforms from work chic to weekend casual with a few tweaks, our approach to wellness needs to adapt as well. Today, I’m sharing on health with a special focus on physical health. 

When we talk about health, different parts of you contribute to your general well-being. Each one is connected and influences the others. When we prioritize one, the benefits ripple onto the others. They include:

• Physical Health
• Mental Health: This includes your emotional well-being
• Spiritual health

Physical Health: Your Body’s Journey

Now, let’s zoom in on our physical health. It’s the foundation for everything we do, and it undergoes fascinating transformations throughout a woman’s life. Here’s a glimpse into some key stages:

• Teen Years: This is a time of rapid growth and hormonal changes. Prioritise a balanced diet rich in calcium for strong bones, iron for energy, and whole grains for sustained focus. Regular exercise is crucial – team sports, dance classes, or even joining a running club are great ways to stay active and build confidence.
• Twenties & Thirties: This is often a period of career building, forming relationships, and maybe even starting a family. The focus here is on maintaining healthy habits. Aim for portion control and nutrient-dense meals that fuel your busy lifestyle. Don’t underestimate the power of sleep! Aim for 7-8 hours a night to keep your energy levels high and your mind sharp.
• Forties & Fifties: Welcome to a time of hormonal shifts and possibly even perimenopause. Prioritise bone health with calcium and vitamin D intake. Strength training becomes even more important to maintain muscle mass and metabolism. Listen to your body – don’t push yourself to exhaustion, but embrace activities you enjoy like brisk walks or yoga.
• Beyond Fifty: Embrace this vibrant chapter! This is a time to personalise your health routine. If you haven’t already, consider consulting a doctor about a personalised fitness plan. Low-impact exercises like swimming or water aerobics are excellent choices. Remember, it’s never too late to prioritise healthy eating habits – focus on fruits, vegetables, and lean protein sources.

Remember every woman’s journey is unique. One key that has helped me go through at least two of the stages is to listen to my body, find activities I enjoy, and prioritise healthy habits at every stage. 

Here are some healthy habits that have worked for me. However, these healthy habits have evolved and have been modified from when I was a single woman to now being a wife and mom of two.

Let’s face it, carving out “me time” as a mom can feel like searching for a unicorn. But here’s the secret, mama: prioritising your health isn’t selfish, it’s essential! Feeling strong and energised makes you a better mom, wife, and overall superwoman.

1. Food and Diet

• Ensure that every meal is balanced, having all the major classes of food. Focus on making healthy meals that everyone will enjoy. Sneak in extra veggies by hiding them in sauces or pureeing them into soups. Boost your portions with lean protein like grilled chicken or fish when you need it for that extra energy kick.

2. Workouts and Exercises

• Who says exercise has to be a solo mission? Turn playtime into workout time! Bond with your little ones during a backyard obstacle course, have a dance party in the living room or go for a family bike ride. Make workout time interesting especially if you are working out from home.
• For the times when you want a solo workout, you can work around your children’s schedules, try a 20-minute high-intensity interval training (HIIT) workout before they wake up or after bedtime, or during your lunch break if you work from home. 
• Don’t get discouraged if you can’t fit in a full hour of exercise every day. You can create a schedule of working out 15-30 minutes a day and gradually increase the duration as you get stronger and more efficient.

• You need to avoid a sedentary lifestyle as much as possible. You can also try walking around your neighbourhood or having organised workouts like going for pilates, aerobic classes etc or even regular stroller walks.

3. Essential Medical Checkups

Taking charge of your health goes beyond diet and exercise. Regular checkups are crucial for early detection and prevention of potential health issues. Here’s a breakdown of some key exams for women:

• Annual Checkup: This yearly visit with your doctor is like a pit stop for your health. They’ll check your vital signs (blood pressure, heart rate), listen to your lungs and heart, and discuss any concerns you may have. This is also a great time to discuss preventative measures like vaccinations and to update your family medical history.
• Pap Smear: This simple, painless test screens for cervical cancer, a highly treatable cancer if caught early. The American Cancer Society recommends starting regular pap smears at age 21, with the frequency depending on your age and risk factors.
• Mammogram: This low-dose X-ray helps detect breast cancer in its early stages. The recommended schedule for mammograms can vary depending on individual risk factors and healthcare provider recommendations.
• Dental Checkups: Regular dental care is essential for maintaining a healthy smile and preventing oral health problems. Aim for a dental checkup and cleaning every six months.

From time to time, you can incorporate cleanses into your routine. While juice cleanses may be trendy, they are not a substitute for a balanced diet and can have potential downsides. Focus on incorporating a variety of fruits, vegetables, and whole grains into your daily routine for optimal health.

4. Beauty

True beauty goes beyond the surface – it’s about embracing your unique features and taking care of yourself from the inside out. Some beauty tips that will help your health:

• Know Your Hair Type: Is it curly, coily, straight, or somewhere in between? Understanding your hair’s texture is the first step to crafting a personalised care routine.
• Moisture is Key: Dry, brittle hair craves hydration. Use a conditioner suited to your hair type, and consider deep conditioning treatments once a week for extra moisture. Ladies with scalp issues can opt for lighter leave-in conditioners or focus on scalp treatments instead of heavy oils.
• Heat Styling: Friend or Foe? While heat styling tools can create amazing looks, they can also damage hair. Minimise heat usage, and always use a heat protectant spray before styling.
• Deep Conditioning SOS: This is a deep treatment that nourishes and strengthens hair. The frequency depends on your hair type – once a week for dry hair, and less often for oily hair.
• Diet for Healthy Hair: What you eat affects your hair too! Ensure a balanced diet rich in protein, iron, and vitamins A, C, and E to support hair growth.
• Calcium Power: Strong nails start with calcium. Incorporate calcium-rich foods like dairy products, leafy greens, and tofu into your diet.

• Listen to Your Skin: Every woman’s skin is unique. Experiment to find products that work for you, and don’t be afraid to consult a dermatologist if you have any concerns. You can listen to me talk more about skincare here – Essential Skincare for the Elegant Woman
• Exfoliation Magic: Exfoliation removes dead skin cells, revealing a brighter, smoother complexion. However, over-exfoliation can be counterproductive. Aim for 1-2 times a week depending on your skin type.

5. Sleep: Cultivating Restful Nights for a Refreshed You

Ah, sleep – such an underrated part of having good health. To have better sleep you need to do the following: 

• Craft a Calming Routine: The hour before bed should be a time to wind down and signal to your body that it’s time for sleep. Ditch the screens! The blue light emitted by electronic devices can disrupt your sleep cycle. Opt for calming activities instead – read a book, take a warm bath with lavender essential oil, or practice gentle yoga stretches. Dim the lights and create a cosy atmosphere with soft music or white noise.
• Tame the To-Do List: A racing mind is the enemy of restful sleep. Write down any worries or tasks for the next day in a notebook – this helps declutter your mind and allows you to focus on sleep.
• Listen to Your Body: Establish a consistent sleep schedule, going to bed and waking up around the same time each day, even on weekends. This helps regulate your body’s natural sleep-wake cycle. Find healthy ways to manage stress as stress is a major sleep disruptor.
• Create a Sleep Oasis: Your bedroom should be a haven for sleep. Ensure it’s dark, quiet, and cool. Invest in blackout curtains, an eye mask, and earplugs if necessary. Make sure your mattress and pillows are comfortable and supportive.
• Listen to Your Limits: Most adults need around 7-8 hours of sleep per night. However, some individuals may function well on slightly less or slightly more. Pay attention to your body’s cues and prioritize getting the amount of sleep you need to feel your best.

Remember a good night’s sleep is not a luxury, it’s a necessity.

Good health as a woman is a necessity and not a luxury. Let’s take better care of ourselves, elegant woman!