Tips For Women

8 Easy health tips for working women

8 best foods to beat PMS

A woman is always working-be it at home or office. Household work, grocery, cooking, laundry, and the list goes on. And they even manage to handle the office work really well. They aren’t called ‘superwomen’ for nothing!

But sometimes these superheroes forget that they need to take care of themselves as well. Being a woman, you tend to prioritise your home, family and work-everything else except for yourself. But, you shouldn’t forget that if you are healthy and fit, people dependant on you will be healthy.

A healthy lifestyle is essential to keep up your energy levels, uplift your mood and keep a check on your weight. In addition, it is helpful during the various stages of life that a woman has to go through. Last but not the least, staying healthy gives you that confidence and glow to deal with anything that comes your way.

If you don’t know where to begin, here is a quick guide with 8 easy health tips-

  1. Consume a well balanced diet

A balanced diet is the one which has a good ratio of carbohydrates, protein, fibre and fats. Yes, even fats!

Healthy fats like omega-3 and omega-6 fatty acids, DHA, etc. are important components of a healthy diet.

Avoid refined carbohydrates like maida and opt for whole wheat, dalia, oats, rice, jowar and also other traditional grains.

Make sure to include some protein in all your meals. These include dals, pulses, sprouts, dairy products or even chicken, fish, eggs. Avoid red meats.

Indians tend to consume less fibre, since a salad is eaten only as a side dish. But we cannot emphasise enough, the importance of consuming adequate fibre. Salads, fruits and raw vegetables should be included daily.

  1. Have small and frequent meals

Having a balanced diet doesn’t mean that you hog on food. Portion sizes are very important while making a lifestyle change.

Eating small meals at regular intervals will ensure that your metabolic rate is maintained and that you are supplied with adequate nutrients throughout the day.

It is important that you don’t skip any meal of the day, especially your breakfast.

  1. Go for regular health check-ups

One thing that we tend to overlook when we think of health, is the blood tests. These diagnostic tests are very crucial in determining whether some parameter is out of range, thereby helping your dietitian and doctor to make the necessary modifications.

Sometimes, we just attribute our tiredness, or lack of energy to the stress and hectic life. But there may be more to it than what meets the eye.

So, plan your health check-ups at least once a year, and more frequently if you have any health conditions.

Vitamin D, B12, thyroid, lipid profile, haemoglobin are some of the vital blood parameters.

  1. Get enough water

Adequate water is necessary to maintain hydration, which in turn ensures that your metabolic rate is maintained. This helps you stay energetic throughout the day.

Also, adequate water is necessary to prevent constipation. A healthy gut is essential for a healthy life.

Drink at least 2.5-3 litres of water daily, in addition to other fluids.

  1. Avoid excess of anything

Excess of anything, even things that may seem healthy, is not good for your body. Moderation is always the key.

This is especially important for things like salt, sugar, alcohol and caffeine.

An occasional drink (alcoholic) is okay, but the amount and frequency need to be monitored.

Only 1-2 cups of tea/coffee/green tea are recommended. Avoid these beverages along with, or immediately before or after your meals.

Be mindful of what you are eating, since many ready-to-eat products may have added sodium or sugar in different forms.

  1. Choose the right snack

Snacks are important too. But, as mentioned above, mindful eating is important. Choose healthy options, and as far as possible, avoid store-bought products. There are so many easy recipes that you can easily make on the weekends and store for a few days.

Just like other meals, make sure to have small portions of nutrient-dense snacks. You can include sprouts chaat, homemade granola bar, a fruit, a handful of mixed nuts and seeds, or even some digestive crackers with a spoon of peanut butter.

  1. Befriend some physical activity

It is not always possible to exercise everyday, but even if you can manage 40-45 minutes of exercise 3-4 times a week, it’ll be a great boost for you.

Exercise need not always be at the gym. You can also engage in walking, jogging, yoga, pilates, aerobics, dancing, or even playing your favourite sport!

And while at work, keep doing exercises at your desk, like stretching. It is also a good idea to take quick walks around the office after every hour or so.

  1. Sleep well

Never underestimate the need of a good, sound sleep. 7-8 hours of uninterrupted sleep is extremely important to keep all the systems healthy.

Set up a fixed bed time everyday and try to avoid any screen time at least 30 minutes before going to bed.

As they say, “there is no time like the present” to begin something. Gear up! Get Healthy, Stay Healthy!

About the author-Siddhi Takalkar is a nutritionist and lifestyle consultant in Pune. She is also the founder of NutriWorks and is a Registered Dietitian in Pune with a Masters degree in Nutrition and Dietetics. She has a vast experience in advising diets for various age groups as well as medical conditions. She is one of the best women health consultants in Pune. A young nutritionist in Pune, she knows how to make your diet healthy, as well as tasty!

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