Calling women everywhere! We want you to take some time out of your busy lives to nurture your own healthy selves because only then can we continue to be the fabulous, inspirational, creative, dynamic and loving forces shaping our own lives and those of whom we love. Here are our top tips for supporting women’s health to help you nudge self-care and your own wellbeing back at the top of the priority list!
Tip #1 - Taking care of yourself doesn’t mean ‘me first’, it means ‘me, too’
Tip #1 - Taking care of yourself doesn’t mean ‘me first’, it means ‘me, too’
As women we are many things to many people – we are mummas, daughters, sisters, aunties, and nanas. We are workers, earners, nurturers and carers. We clean up messes, wipe runny noses, and dispense hugs and wise words.
No matter what our roles, common to most is the time we spend giving to others – our partners, our kids, our boss and coworkers, our pets and the world at large! And all too often that giving comes at the expense of time, attention and care spent on our own needs.
But the fact remains, in order to truly give your best, you need to feel your best and that means making your own healthcare a priority. This means carving some time out of the day purely for yourself. It’s not selfish to spend time on your own wellbeing – it’s an investment that pays dividends to everything else that makes your life meaningful.
This might mean taking some quiet unwind time to just breathe deeply, or meditate. It might be a relaxing soak or a walk in nature. Whatever gets pushed to the bottom of the to-do list on account of others needs to be brought to the top. Anything that helps to restore the body and mind should be a top priority, every single day.
Tip #2 - Let food by thy medicine
Tip #2 - Let food by thy medicine
Of course, nutrition is at or near the top of any list of tips for supporting women’s health! And women’s nutrition needs are just as important.
On the one hand, at one extreme, women are ten times more likely to suffer an eating disorder than men. But on the other milder end, we are also often more prone to emotional eating too. This can be a sign that life is out of balance and our non-food needs aren’t being fed or stimulated.
To turn this around, we can take charge of our eating habits. Packing a greater nutritional punch to our diets means we won’t over-consume empty calories that only feed cravings. And we aren’t trying to fill an emotional void with food.
Take time out to eat
Slowly and mindfully away from distractions like TV or office work. Share food with loved ones at the table away from devices, enjoying companionship with sustenance.
Supercharge breakfast
Breakfast is easily a meal skipped or taken on the run, and typically involves less than optimal food choices. It’s often sugary or starchy foods that spike blood sugar levels and not long after cause an energy dip. This sets the scene for cravings, binges, fatigue and brain fog. Instead, add protein and healthy fats to carb based breakfasts to slow the rise in blood sugar and create greater satiety after eating and improved energy.
To do this try:
- Stirring some protein powder into your breakfast cereal;
- Adding avocado, vegetables and protein to your smoothies – not just fruit
- Trying crust-less quiches loaded with veggies for a protein-packed brekkie that’s portable and delicious.
Preparation is key
How often has the thought of cooking after a busy day made you think “takeaways” rather than face the kitchen? Use weekends to prep for the week ahead to make meal-making a breeze:
- Cut vegetables up and store in airtight containers in the fridge
- Pre-cook proteins and grains like rice or quinoa and keep covered in the fridge – heat well before eating
- Make your own sauces and dressings – they are healthier and simple to do
- Create pre-packed smoothie bags for quick and easy breakfast smoothies – put all your non-liquid ingredients into pre-packed containers ready to blitz.
Add veggies to everything!
Find cunning new ways to sneak more veggies into your daily diet to increase your antioxidant and phytonutrient intake:
- Add a variety of herbs and veggies to smoothies
- Grated carrot, courgette, beetroot and kumara are easily smuggled into baked foods
- Replace traditional grains with vegetables – cauliflower rice is now readily from the supermarket, cutting down on prep time even more!
Tip #3 - Nothing looks as good as healthy feels
Tip #3 - Nothing looks as good as healthy feels
Eating well is only half the story. The other half is absorbing and utilising those nutrients to make healthy cells, tissues and organs. When our body shows signs and symptoms that all is not right – then pay attention to what nutrients you may be lacking or not absorbing.
As you’ll see from the common signs of nutrient deficiency, many symptoms can be indicative of a number of different nutrient deficiencies. Work with a professional to figure out what’s going on.
- Low iron – fatigue, pale skin and mucous membranes, hair loss, common in menstruating women with heavy periods
- Iodine deficiency – scalloping along the tongue, hair fall, weight gain, feeling the cold – typical symptoms of low thyroid function
- B vitamin deficiency – pins and needles, burning feet or mouth, tongue changes, cracks in the corners of the mouth, cognitive changes. Bs are vital to all cellular functions and needed every day.
- Low vitamin D – bone pain, weak bones, muscle pains, fatigue, low immunity, rising blood pressure, low mood
- Low vitamin A – dry skin and hair, acne, dry eyes and night blindness, slow wound healing, poor immunity
Improving digestion and caring for your digestive health goes a long way to increase your ability to absorb vitamins and minerals from your diet. Take apple cider vinegar before meals, and use gut-loving nutrients like glutamine and aloe vera to support digestive health.
Tip #4 - Investigate a low-tox lifestyle
Tip #4 - Investigate a low-tox lifestyle
As women, we are particularly burdened by toxins that affect the body. Many of these toxins are endocrine-disrupting chemicals that mimic the effect estrogen has in the body leading to hormonal dysregulation.
They can be found in:
- the cosmetics and body products we liberally apply
- the household chemicals used to clean
- the beauty treatments we undergo
- the pesticides on our foods
- the plastics that enclose our food or drinks
- the non-stick cookware we use
These toxins contribute to weight gain as fat cells become a storage facility to protect the body from their damaging effect. They also put an added burden on the liver that may already be under pressure.
Hence the 4th of our tips for supporting women’s health is to investigate how you can clean up some of the products you’re using because supporting your health isn’t always as easy as eating the right things, sleeping enough and moving our bodies.
Tip #5 - No one knows your body better than you
Tip #5 - No one knows your body better than you
Take those niggles and gut feelings seriously and be your own advocate for your health. If something doesn’t feel right, or a natural function of your body changes over time – take note, and get a checkup. Get to know your own body, its natural rhythm and how it feels so you know when things change.
Know your risks and pay attention to:
- Breast health – learn how to check your own breasts and do so regularly. Lumps that are new or changes to the shape of your nipple require a doctor’s visit.
- Vaginal health – become familiar with your own discharge and unique scent. When this changes, or you notice symptoms not normally present like itching or burning – get it checked!
- Urinary health – again, become familiar with your own rhythms of how frequently you go to the loo with normal hydration in a day. If this changes and you are going to the toilet much more frequently, you notice pain or burning, or your urine colour or smell changes, these need to be investigated.
- Hormonal health – women are more susceptible to thyroid disease, adrenal fatigue and sex hormone dysregulation. Many of these conditions also cause mental and emotional changes alongside physical symptoms which can signal an imbalance with your hormones.
- Heart health – cardiovascular disease is not a ‘male problem’ and is just as deadly for women. While female hormones do provide some protection, after menopause the playing field changes and women are more likely than men to develop and die from heart disease and stroke. What’s more women under the age of 40 with endometriosis have 400% increased risk of developing coronary artery disease – the leading cause of heart attacks.
- Bone health – women are 4 times more likely than men to suffer osteoporosis and again the protective effect of estrogen on bone health becomes lost after menopause. Osteoporosis is known as a “pediatric disease with geriatric consequences” because the best protection against developing it is to make sure you’re optimizing bone building in your youth – before the age of 20 in fact.
- Immune health – 70% of those with autoimmune conditions are women. Our increased susceptibility may be due to genetic as well as hormonal factors.
To recap...
Here are our top 5 Tips for Supporting Women’s Health:
- Take care of yourself first so that you can take care of others
- Take charge of your eating habits and pack a nutritional punch with every meal
- Support your digestion to ensure you’re getting the nutrients you need out of your food
- Take a look at areas of your life like cleaning & skincare & choose the cleaner, safer options
- Listen to your body – you know it’s rhythm better than anyone!