Women's Health Month: 4 Health & Nutrition Tips for Women No Matter Where You Are in Life by Susan Bowerman, M.S., R.D., CSSD, CSOWM, FAND
May is Women’s Health Month, and within this last year, I’m sure many of us have thought about how we can improve our health more than ever before. It’s never too late to take new steps toward becoming the best versions of ourselves. Here are nutrition tips for women to help improve their health, no matter where you are in life:
- Drink at Least 2 Liters (68 Ounces) of Water a Day: Women are busy – we’re working, taking our kids to school or our dogs to daycare, cooking for ourselves and our families, making time for our social lives and workouts, and for those of you who are new moms, just trying to get a shower in. Bottom line, it’s easy to forget to hydrate. Carry a large water bottle with you at all times.
- Nutrient Essentials: Think vitamin D and protein. Muscle mass declines by about 5 percent each decade starting in your 30s. To preserve this, add strength training into your workouts and eat adequate amounts of protein, which helps mitigate muscle loss. Vitamin D is also an important nutrient as it supports cell growth, neuromuscular and immune function, as well as glucose metabolism. Not many foods naturally contain this important nutrient, so make sure you’re eating enough fish, eggs and fortified foods such as milk and some breakfast cereals.
- Eat More Fiber: Fiber from foods like beans, apples and oats can help lower cholesterol levels, which is good for heart health. Fiber also keeps you fuller longer, which helps keep your weight in check.
- Keep Moving: Whether you make time to walk 30 minutes a day, enjoy a yoga class or find some stairs to run in your neighborhood, regardless of your fitness level, keep up a regular exercise routine. Consult with your doctor before considering any vigorous cardio and strength training that your body may not already be used to.
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