Work, family life, cooking, laundry, cleaning, groceries, bills, and the list goes on. We all have the innate ability to accomplish multiple tasks in a day. However, at times, we ignore our health without realizing it.
Sometimes, it’s beneficial to take a pause and reflect:
- When was the last time you had a check-up?
- How often are you engaged in physical activity?
- Are you experiencing symptoms of burnout?
Not checking in with yourself can lead to unwanted consequences later in life. It’s imperative for women (and men) to find the right balance amongst every health aspect.
Encouraging good physical and mental health habits ensures an overall robust lifestyle. Consequently, healthy, uplifting lifestyles empower women and encourages them to make choices that support both personal growth and development. Here, we will discuss important ideas that can empower women and allow them to continuously feel good and strong as they age.
Monitoring your physical wellness
Most adults get annual check-ups with their doctors for things like blood or urine tests. Additionally, checking vital signs like blood pressure, body temperature, heart rate, and respiratory rate, keep adults well-informed about their physical health. However, as women get older, they may be required to get more tests.
Monitoring your physical wellness can get tricky for women as they age. This is because for some women, changes in hormone levels may increase the possibility of certain medical conditions such as osteoporosis or cancer. Osteoporosis is a condition where bone mass and density are affected. Women are prone to this condition due to decreased estrogen levels. Diagnosis leads to fragile and delicate bones, ultimately increasing the risk of fall injuries and bone fractures. About 200 million women are impacted by osteoporosis. As a result, 1 in 3 women after 50 years of age experience frequent bone fractures.
Some diseases like breast cancer are more common in women than in men. However, getting the right screenings and examinations done can help lower one’s risk. Speak to your healthcare provider and ask about the necessary tests and screenings according to your age.
Common screening tests include:
- Bone density screening.
- A mammography exam, which usually begins at the age of 50 (Doctors also recommend breast self-examination).
- Cervical cancer screening tests like Pap smear and HPV testing. Ask your doctor for cervical cancer screening guidelines.
These screening tests are important for every woman, but even more so for those with a prevalent family history of medical conditions such as breast or cervical cancer. It’s important to incorporate regular gynecological check-ups such as breast examinations and pelvic exams into your routine.
Checking in on your mental health
While physical wellness is key to good health, mental health is equally important. Securing a positive mental space has an effect on our sleep, appetite, performance, mood, self-esteem, and relationships. These are all crucial factors that help empower women. Good mental health is important for many reasons. It serves to improve one’s inner peace and self-esteem, enhance mood, and establish strong relationships. If you feel your mind is going towards an unfavourable space, use coping techniques to attain a positive mindset.
Some methods include:
- Spending some quality time with a family member or friend.
- Engaging yourself in your favourite hobbies to boost your mood.
- Practising yoga or meditation to relax your mind.
- Taking a walk through nature to keep your stress levels down.
- Getting free vitamin D from the sun.
- Journaling your thoughts and emotions.
If necessary, get mental health support from your mental health helpline or counsellor.
Although mental health is important for different reasons, it also has a direct relationship with physical health. One study found that a decline in physical health can decrease the mental health score by 43%.
Similarly, poor mental health can lead to depression and ultimately deteriorate your physical health. For example, depression can lead to chronic conditions such as certain heart diseases, cancer, or diabetes. It can also raise one’s chance of habitual smoking, which increases the risk of cancer. Sleep and appetite are other major physical aspects that are affected if your mind is not in a positive space. Long-term sleep deprivation is linked with medical conditions like cancer, diabetes, and hypertension.
Practising daily healthy habits
What we consume or do in our daily life directly impacts our physical and mental well-being. Therefore, practising healthy eating habits is necessary to keep your mind and body strong and empowered.
Along with a nutritious diet, taking daily vitamins and supplements adds more benefits to some aspects of your health. A 2020 study found that those who took multivitamins felt 30% healthier than those who did not.
Going to the gym or doing any form of physical exercise like swimming or jogging regularly, not only keeps you fit, but also reduces the risk of certain heart diseases and/or cancers. However, some exercises may not be suitable for those who already have a pre-existing medical condition or are recovering from a recent surgery. In this case, consulting a doctor is advisable.
Everyone has a few bad habits, but some can be detrimental to your health. For example, women who smoke tobacco are more at risk of breast or cervical cancer. Hence, it is best to avoid tobacco completely. Drinking in moderate amounts is okay, but heavy drinking can impact organs like the liver. It’s also important to avoid harmful substances like recreational drugs.
To function well throughout the day, a sufficient amount of sleep is essential for your physical and mental health. And don’t forget to keep yourself hydrated.
Practising daily self-care is essential in maintaining sustainable personal growth. Avoid comparing yourself to others and instead, compare your past self with your present self to see how much progress you have made. Always try to do better than yesterday.
Be self-aware of what skills require improvement or try to acquire new skills. Learning a new skill leads to positive results such as making new friends or discovering a new talent that you were not aware of.
Utilize positive health ideas to keep yourself physically and mentally empowered and robust. A woman who is strong and healthy throughout her life will encounter more freedom to make independent choices. She will not only uplift herself, but also empower women all around her.