Health is wealth, that’s what they always say. Whether you are a man or a woman, the same rule applies! There’s nothing more important than your health; it is the backbone of everything you will accomplish in your life.
With all the health and fitness advice out there though, it is easy to get confused about which advice is the most valuable.
There is no surprise that people are looking for the best fitness tips, ways to enhance their physical stamina, and how boost their muscle strength.
Who doesn’t want to be fit?
In this advanced era where we are occupied by the technological equipment for whole of our day, we always want to take good care of our health. In order to accomplish this, you may make the best workout and training plan so as to build yourself physically strong.
If you’re not careful, following someone else’s advice can even lead to peril rather than fitness!
One important question that many women have is, “what is special with women’s health and fitness compared to men’s?”
Overall, they are very similar. The same concepts apply to health and fitness for both women and men. However, some nuances do exist.
Keep reading below to find out more fitness and health tips for women!
Women’s Health and Fitness 101
One of the most important differences between the body of a woman and a man is that metabolism for women is generally slower than that of a man’s body.
Certain women can have fast and strong metabolisms, but men generally have a faster metabolism since their bodies have more testosterone.
The fact that women generally have a slower metabolism than men is the reason most people consider it harder for women to stay fit.
Another important factor for women’s health and fitness is that women tend to have poor blood circulation compared to men, due to their slower metabolism. This is usually expressed by the cold hands and feet in all seasons and has a multitude of effects on women’s bodies.
Another factor of women’s health and fitness is that due to their monthly period, women have a different hormonal structure with that of men. It is far more difficult for most women to build muscle than men, making it more difficult for women to stay physically fit.
These issues can cause many other health problems for women, especially mental health issues. Constant stress about body figure can cause anxiety, depression, and a multitude of eating disorders.
Overall, it is clearly a much different process for a woman to get fit compared with a man!
Luckily, there are a lot of great workouts for women specifically!
Along with this, there are also many other fitness tips that women can take advantage of to improve their fitness levels.
Women need to treat their bodies different than men do, but it is not impossible for women to be in just as good of physical condition as men!
If you are looking to improve your fitness level as a woman, there are a few key points you should stick with!
Exercise Tips for Women
The first task that a woman who wants to be in healthy physical shape should take is to increase your metabolism by exercising. Examples are exercise can be as relaxing as jogging or power walking, or as intense as German Volume Training!
I believe fasted state cardio is an excellent choice of exercise for women (and men), and you should give it a try yourself! Fasted walking is a great exercise choice because you can do it and receive benefits whether you are already fit, just underwent breast augmentation surgery, or you are beginning your fitness journey!
Women who have never lifted weights should try to do so since it will help to build muscle over time.
Not only does weight lifting burn calories faster, but it also improves blood circulation throughout the body!
High-Intensity resistance training has many benefits for women, including improving bone density. According to a study published by The Journal of Sports Medicine and Physical Fitness,
“These results suggest that even a short-term weight training program can either maintain or improve the BMD of the femoral neck and lumbar vertebrae in premenopausal women.”
Regardless of which form of exercise you choose, exercising is an excellent way to improve your help!
Learn More: Yoga for Women
Remember- Learn Proper Form
Always remember, it is very important to learn proper forms of exercises which you are planning to include in your workout plan. It helps you in avoiding injuries and other bad habits. By doing proper exercises, you will be able to see the benefits quite early.
Do not hurry while following your workout plan. One should always stick to some basic exercises when you begin with your workout plan.
You should always repeat those exercises at least for few months then later you may learn other new forms of exercises.
Some of the basic exercises for women in as a beginner include squats, push-ups, lunges, planks etc. It will boost your stamina in a consistent manner.
Strength Training Does Not Make You “Bulky”
Strength training involves increasing the muscular strength. Some women believe this notion that they will look big and bulky if their muscles will increase. However, this is not the truth.
Health practitioners say that it is the extra fat that makes you look big and bulky and not the muscles. Weight lifting boosts your stamina. So, get the best cross-fit shoes for women and start from today itself. So, do not worry about your looks, follow your training plan and boost your stamina.
Read More: Benefits of Reverse Pyramid Training
Dietary Advice for Women
Due to their slower metabolism, women often need to take special care of their diets. Although everyone has specific dietary needs, women are recommended to have a high fiber diet in general.
Women need to be very careful about how much liquid they drink each day, so they are not at risk of dehydration. Not drinking enough water can have serious side-effects! If you drink a lot of coffee or caffeinated tea, make sure to drink even more water than you normally would!
Drink lots and lots of water so as to keep you hydrated. Include healthy alternatives in your diet, more fruits, and more raw vegetables and avoid opting for junk.
Women should rely on healthy dietary fats and protein while avoiding refined and processed foods. Alcohol should only be consumed in moderation!
Those who do not maintain healthy and a balanced diet cannot get the satisfactory results no matter how hard they work and how advanced are their training plan.
There are many simple tips that women can follow to improve their health and fitness levels; these are just a few of the most important ones:
Regular Doctor Visits
Although men should attend their doctor’s office regularly as well, it is even more important for women. With regular check-ups, women’s health and fitness levels can be monitored and further maintained.
Make sure you keep up with your doctor and never skip a visit, even if you think there’s nothing wrong. As they always say, prevention is better than cure!
Breast cancer is an issue that is common in women that most-likely will not be found without the aid of a doctor.
Women have other hormonal issues to deal with as well, which is why it is important they frequent a doctors office throughout their lives.
Don’t be afraid of the doctor; they are here to help you!
Dietary Supplements for Women
Surprisingly, I do not want to recommend an assortment of different supplements for women.
If you are a woman and you do want to use a dietary supplement, there are a few that can be especially helpful.
One of the main supplements for women is folic acid, as it plays an influential role in childbearing for women. According to a study published by the CDC,
“the U.S. Public Health Service recommended that all women of childbearing age in the United States capable of becoming pregnant consume 400 microg of folic acid daily to reduce their risk for having a pregnancy affected by Neural Tube Defects (NTDs).”
Aside from that, most women can benefit from using a high-quality multivitamin.
Lastly, I would suggest for women to check out CBD oil, such as the products from Primary Jane CBD. Cannabidiol is a compound found in the cannabis plant, and it has many benefits for both men and women.
I believe both men and women use too many dietary supplements, which is why I am only recommending a few! There are tons of other options as well, but they are only secondary to a consistent diet and training routine!
Health Tips for Women in Menopause, Peri-Menopause, and Post-Menopause
Many mothers may experience digestive problems when they are nearing menopause. It is very common to experience different digestive issues during the years of menopause and perimenopause. The fluctuating hormones that women deal with when they are nearing menopause play a prominent role in issues such as eating while stressed, eating too much junk food, and overeating.
Fortunately, you don’t need to lose hope yet!
Certain over-the-counter medications and lifestyle changes can help you handle your digestive problems successfully, and many of these medications come without side-effects.
If you don’t find any relief, from over-the-counter remedies, consulting your healthcare professional is an excellent idea. A medical professional will order a few investigations to identify the true source of your digestive problem and help you determine a plan. One option is that you can pay a visit to Manhattan Gastroenterology to get a clear diagnosis of your problem and an effective treatment plan.
Get in touch with them for a quick appointment!
When you experience these types of digestive symptoms, don’t sit around and wait. There are multiple effective treatment options, and most people can resolve their digestive problems quickly. Remember, you are not alone!
Perimenopause refers to the two to ten-year period before actual menopause.
Perimenopause is the time when the levels of estrogen and progesterone for women begin fluctuating. Most women begin to deal with the symptoms of perimenopause in their 40s, but some may experience the symptoms as early as their mid-30s.
In fact, most women between 45 and 55 do suffer from digestive problems because of hormonal imbalances. Along with the other symptoms of menopause, digestive disorders are normally quite a pain to manage.
However, if left untreated, they can lead to severe psychological effects such as low self-esteem, anxiety, irritability, and depression.
Perimenopause Digestive Problems
Along with the other health issues that arrive with menopause, some of the digestive problems associated perimenopause include:
Bloating and Constipation
One of the effects of perimenopause is that the rise in cortisol levels triggered by a decline in estrogen can lead to higher levels of blood sugar and blood pressure. As a result, the release of stomach acids starts slowing down; making it tougher for the stomach to empty its contents into the small intestine.
With time, gas, bloating, and constipation will result from the slower-release of stomach acids.
Since hormonal fluctuations are a part of perimenopause, there are times when the levels of estrogen and progesterone rise rapidly as well! When this happens, women can experience diarrhea rapidly as a result of the colon muscles relaxing.
To help women who are experiencing menopausal symptoms find relief, doctors may recommend an increase in the intake of soy, fiber, fruits, and vegetables.
However, many of these foods might end up causing flatulence (gas) as well.
Perimenopause causes a slowdown in the movement of the digestive tract, which quickly correlates to the intestines becoming sluggish and the digestion of nutrients reducing.
Constipation is a direct result of this issue.
One of the most-common conditions associated with perimenopause and menopause is bloating. The bloating associated with menopause and perimenopause has a lot to do with an increase in the retention of water or gas caused by the fluctuating hormones.
Although the stomach might feel flatter and lighter in the mornings, women may often experience feelings of abdominal tightness and fullness later during the day.
If left untreated, these digestive symptoms can cause nausea, weight gain, vomiting, and even some amount of rectal bleeding.
Effective tips for handling bloating caused by perimenopause include:
- Increase Your Water Intake
- Reduce Your Stress Levels
- Exercise Regularly
- Consume More Fruits and Vegetables
- Avoid Eating Junk Food
During perimenopause, it is very common for women to experience painful and uncomfortable bloating and constipation. If you experience these symptoms, you are not alone!
If constipation and bloating bother you during perimenopause, the first step is to ask your doctor for a proper medicine.
There are herbal remedies for perimenopause digestive issues as well, such as activated charcoal.
Irritable Bowel Syndrome
IBS occurs when your nervous system starts releasing neurotransmitters that tend to change the functioning of your large intestine. As a result, you may experience alternating periods of constipation and diarrhea, along with some bloating.
Women tend to suffer from IBS more than the men, especially during perimenopause.
The hormonal changes associated with menstruation and menopause can worsen the symptoms of IBS.
Natural Ways to Improve Digestion and Your Digestive System
Energy is required by the body to carry out daily activities.
The food we eat serves as energy source for the body, and this is obtained by digestion. Digestion is the breakdown of food into smaller molecules for easy absorption into the blood stream. Digestion of food by the body can be affected by our life style and food choices.
To obtain better digestive health, activities such as exercising, consumption of fiber, drinking lots of water are essential.
The digestion of food is very essential, and it may reflect the state of the health of the body.
Improper digestion can cause bloating, irritable bowel syndrome (IBS), constipation, diarrhea, heartburn, or gas can cause stomach upset. These problems are often ignored by many individuals until other aspect of their health is affected.
However, many digestive issues are easy to treat and eliminate. Some are caused by poor nutrition or food sensitivity, while others may result from an infection.
While seeking medical advice is the best course of action, the following are some natural ways to improve digestion:
Stay Hydrated for a Proper Digestive System to Work
Hydration is essential for proper digestion. It enables proper digestion of solid food and absorption of nutrients.
A lack of water in the body decreases performance which can lead to dehydration, a decrease in blood pressure and also constipation.
Water is a powerful antioxidant and helps in cleaning your body.
It also helps to maintain a better functioning colon.
Taking lots of water not only improves digestion but also helps in accelerating other functions of the body.
You can obtain enough water in your diet by drinking water directly, eating large amounts of fruits and vegetables, and even drinking fresh juice.
Change Your Eating Habits and Eat Foods Which are Easier on Your Stomach
The activity of the digestive system is highly affected by the way food is consumed. Changing a few diet can help improve digestion. Some examples include:
- Stay focused while eating
- Eat in a comfortable environment
- Avoid eating when upset or in a bad mood
- Ensure food is properly chewed in the mouth. Chewing food properly is the simplest way of improving digestion. It is necessary to ensure that by taking smaller bites of food, using chopsticks, and allowing the digestive enzymes present in the saliva to do the best while your food is still in the mouth.
If you have a food intolerance or food allergy, you want to avoid those foods.
Tips for Improving a Food Intolerance
Food intolerances can be incredibly severe, but they can also be just an additional nuisance in your life that you shouldn’t have to deal with. There are varying ranges of severity and causes of food intolerances, and understanding what they are can help you become healthier in your own body.
Sometimes we can even be unaware that we are intolerant to a certain food, but it could slowly but surely be causing us stress inside of our body. This stress can accumulate over time, wearing us down, and impacting our daily lives.
Dairy and gluten are two extremely common causes of food intolerance, and impact the largest amount of people of any food products in our regular diets.
Luckily though, there are ways that we can work to improve our stomach and digestive system so that we can tolerate the foods we are intolerant too, more easily.
Difference Between Food Intolerance and Food Allergy
Contrarily to a food allergy, food intolerances do not mean that we can never eat or ingest this food. A food intolerance is more likely developed because our body is lacking a certain digestive enzyme or necessary bodily function to tolerate whatever the food is.
By determining what our body is lacking, and consistently taking steps to ensure that our digestive system is working at maximum ability, we can limit the chance that a certain food will not be tolerated in our body!
Increase Your Daily Fiber Intake
Although a cleansing supplement such as Demeter Herbs can help cleans your colon and your whole digestive system, you do not want to rely on these products too much. Fiber ensures a smooth process for all activities in the intestine.
It slows down digestion and absorption, so the glucose in food enters your bloodstream more slowly, keeping your blood sugar at a more even level. It also affects the weight and size of the stool by softening them and allows easy removal during digestion.
Fiber can be found in majority of foods, such as: complex carbohydrates, dried fruit, beans, legumes, apples, bananas, and certain dairy products. Fiber is also beneficial for those individuals trying to lose weight.
Use a Proper Digestive Supplement
As we age our digestion naturally declines.
This decline is further accelerated by a poor diet and stressful lifestyle which is why a digestive supplement can benefit most people.
Biosphere Nutrition’s Digestive Aid combines digestive enzymes, prebiotic fiber and a range of gut soothing and supporting ingredients. Digestive enzymes help the breakdown of food into absorbable molecules while the prebiotic fiber feeds good gut bacteria.
Additional Reading: Best Prebiotic Foods
Take a Probiotic Supplement or Intake More Probiotics in General
Probiotics are live microorganisms (bacteria) that are similar to the beneficial microorganisms naturally found in the human gut.
These “good bacteria” are used to prevent and alleviate many different conditions but particularly those that affect the gastrointestinal tract.
They are particularly good at regulating the amount of healthy bacteria in your system and normalizing bowel movements.
Probiotics can enhance nutrient absorption, help break down lactose, strengthen your immune system, and possibly even help treat irritable bowel syndrome and improve gut health.
Fermented foods and drinks such as yogurt, kombucha, kefir and milk are good source.
They are also available as dietary supplements, and you can even buy vegan probiotic supplements such as Kimberly Snyder Probiotics.
Exercise More Often!
Regular exercise has numerous benefits as well ensuring proper digestion of food. It helps in the constant movement of food in the digestive system and also maintains a healthy weight, which is good for digestion.
Concluding Thoughts – Women’s Health and Fitness Tips
Women’s health and fitness cannot be generalized.
What works for one woman, may not work for another. Just as men need different training schedules and meal plans, women are just as diverse as well.
Don’t just go on following anybody’s fitness tips, find the information that is best for you!
Make sure you consult a professional if you have serious issues with your health, and it never hurts to have a well-educated personal trainer to help with your fitness training.
Get in touch with an expert to further understand your body, because that is what they are for!
For women, the biggest difficulty for getting in excellent physical condition is a slower metabolism and lack of testosterone. Although it is limiting, it is not debilitation.
Take the time to find out what foods work best for your body and what workouts you respond to the best, and I am confident you will be able to improve your health and fitness levels!