Fitness and Nutrition Tips for Women’s Health

Fitness and nutrition are vital for supporting women's health, but many women tend to neglect themselves with their busy lives. If you need or want assistance supporting your health, a doctor can provide fitness and nutrition tips for women. With that in mind, there are four simple steps one can take to begin the path toward nutrition and a healthier lifestyle.

Meet your nutritional needs

Women have different vitamin and mineral needs than men, and each woman has different needs based on where she is in life. However, vitamins that are especially important for women's health include the following:

• Vitamin B9 (folic acid)
• Vitamin B12
• Vitamin D
• Calcium
• Iron

Women should get the nutrients they need from a balanced diet and strive to fill their plates with a mix of fruits, vegetables, whole grains, dairy, and lean protein. Talk to your doctor before taking any supplements to try and meet these nutritional needs.

Practice proper hydration

Hydration is essential for proper body function in so many ways and a key part of supporting women's health. According to the Mayo Clinic, losing just 2% of one's body fluid may decrease metabolism, energy, and cognitive function by 5%. To get proper hydration, divide your weight in pounds by 2 for the total number of ounces you need daily.

The fluid type matters, too, and it is hard to go wrong with water. H2O is free of extra additive sugar and calories. However, consider sports drinks with electrolytes for workouts longer than one hour. Keep a water bottle with you, and if you want to add some flavor, consider lemon or cucumber or sugar-free drink mixes or low-calorie electrolyte powders.

Engage in exercise that works for you

The CDC recommends 150 minutes of moderate-intensity physical activity per week. This works out to a little over 20 minutes a day. Because women lead such busy lives, they should strive to find activities they enjoy and can easily work into their day.

In addition to making sure a particular exercise is safe for a woman individually, she should also make sure it is something fun that relieves stress. Working out with friends or taking a class such as yoga or pilates can also add a social element to fitness. Be sure to engage in different types of exercise, as variety in activity can improve effectiveness and decrease boredom and risk of injury.

Maintain good sleep hygiene

Sleep is an important component of fitness many people overlook. According to the Office on Women's Health, adults need at least 7-9 hours of sleep a night, and pregnant women may need more. Unfortunately, due to hormonal changes, women can have more trouble getting this sleep than men.

Therefore, it is even more important for women to take steps to address any sleep problems with a doctor. Getting a proper amount of sleep supports brain function, a healthy metabolism, and muscle recovery. Things women can do to sleep better include:

• Having an evening routine to help them wind down
• Not eating too close to bedtime
• Avoiding screen time before sleep

A fitness and nutrition plan for you

Each woman is unique, and so are her nutritional and fitness needs. Women should consult a doctor before beginning any exercise program or diet plan. For more customized nutrition and fitness advice, call our team today.

Request an appointment here: https://hoadly.millenniummedicalcare.com or call Millennium Medical Care Manassas at (703) 673-1558 for an appointment in our Manassas office.

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