By: Taylor Spill (she/her/hers)
Celebrated on the last Wednesday of September each year, National Women's Health & Fitness Day is a chance for women to focus on healthy choices. Here are five valuable health tips that can make a significant difference in your life.
1. Get 7-9 Hours of Sleep
The start of every good day begins with feeling well-rested and refreshed. According to the National Institute of Health, 7-9 hours of sleep is the magic number. Some tips to ensure a good night of sleep, according to Harvard Health Publishing include:
- Setting up your space for sleeping free of distractions.
- Only napping if necessary.
- Avoiding caffeine after noon.
- Getting regular exercise.
- Going to bed around the same time each day.
Overall, sleep is a crucial part of human health and the quality of sleep you get each night matters. One way to ensure better sleep is to make the space you sleep in a distraction-free environment before you are meant to sleep. This means turning off all electronics and distractions and lowering your lights. Perhaps you can substitute scrolling before bed with reading a book, journaling to set intentions for the next day/week/etc., or meditating.
Although napping can be tempting, it is best to avoid long naps, especially when you are busy. It can be hard to wake up from a nap and have to go to class or an event after. If you are in your room during the day, try not to do activities on your bed; do your work on your desk, watch TV from your couch, etc. Napping can sometimes throw off your schedule, causing you to go to bed later or end up getting less sleep. If necessary, set aside 20-30 minutes for a power nap on top of your covers with a blanket, but do not prolong this.
Caffeine can be a great boost of energy; however, it is important to be intentional with how you consume it. A Journal of Clinical Sleep Medicine study shows that caffeine taken up to 6 hours before bedtime can affect your sleep schedule. On the contrary, exercise is a great way to improve your sleep cycle, and some of the benefits include stress relief and the ability to fall asleep faster.
Finally, creating a consistent schedule can help you get the most of your sleep. Going to bed around the same time and waking up at a similar time can help create a regular circadian rhythm, thus improving sleep quality. On weekdays, figure out what time you need to be up to make it to classes on time, and go to bed at a time that ensures you will receive 7-9 hours of sleep. Creating a consistent schedule will make it easier for you to fall asleep and wake up at a certain time.
2. Avoid High Levels of UV Rays
Often overlooked, UV rays can cause a significant amount of harm. According to the US Environmental Protection Agency, some of the negative impacts of UV rays include a heightened risk of skin cancer, other forms of skin damage, eye damage, and even immune suppression. UV rays most commonly come from the sun, and in New Orleans, sunny days are a common occurrence. It is important to be intentional and cautious about how much time we spend outside on hot days, especially when the UV index is high.
One way to protect from high UV levels is by using sunscreen/other sun protectants, staying in the shade, wearing sunglasses, and reducing time outdoors. Apple now has a feature on the weather app which shows the UV index for the day; what time it will reach its peak and when it will be at its lowest. Although it might be tempting to go out for a tan when the UV index is high, it is important to account for their negative effects.
Exploring the outdoors is important, but checking UV levels is just as important. If you plan to run at the park on a high UV index day, bring a hat, apply extra sunblock, and wear sunglasses. Or plan on running or doing cardio indoors instead. The health of our skin is essential, as types of skin cancer and damage can impact other parts of our physical health. So check the UV index and make sure you are doing your part in protecting yourself.
3. Schedule Annual Medical Visits
Annual visits to the doctor are important, especially for women. These particular visits to the doctor are called “well-woman” visits. They are centered around screenings, addressing health concerns, meeting health goals, and staying up-to-date with vaccines. The US Department of Health and Human Services emphasizes the importance of these yearly check-ups, which are essential to staying healthy and preventing any serious issues through vaccines or other measures. In addition, these medical visits can help you create health goals and outlooks for the future.
Women are generally more affected by conditions such as breast cancer, cervical cancer, HPV, etc. Well-woman exams will help screen you for warning signs, and following through on these screenings and tests maintains good health. The healthcare you receive as a woman changes with age, as the risk for certain conditions might heighten. It is important to go to the doctor, get examined, and take action as early as possible.
These visits also offer you the space to ask about lifestyle changes or habits to add on to help target specific issues or goals. The well-woman visit can also help you get treatment or find paths toward helping specific issues related to being a woman, like heavy periods, PCOS symptoms, etc. You can also discuss the best safe-sex and pregnancy-prevention measures for you to take, whether it is getting an IUD in the future, the pill, birth control injection, etc. Checking your health is incredibly important, especially in developing fitness goals and routines.
4. Prioritize Nutrition
It is no exaggeration that food is medicine. Healthy eating can lead to benefits such as boosted immunity, overall improvement of health, improved digestive system function, and strengthening bones and muscles. Eating healthy and nutrient-rich foods can also help you feel refreshed and better overall. What healthy eating should consist of, as summed up by the Healthy Eating Pyramid, is whole grains, healthy fats and oils, vegetables and fruits, fish, poultry and eggs, nuts, beans, seeds, tofu, and dairy, with everything else in moderation.
Although this healthy eating pyramid is not definitive of all healthy eating, balancing what types of food you consume is essential. Having three meals a day with varying proteins, fruits, vegetables, dairy, or legumes is very nutritious, as each food group has its own specific benefits. A balanced diet can help you feel better, more energized, and even healthier. Nutrition through food is one simple way to take care of your body, other than sleeping, exercise, or medicine.
Personal Fitness Trainer Andi Meyer recommends that women, in general, incorporate more iron in their diet, as they are more likely to be deficient in it, primarily through menstruation. Some great sources of iron include beef, spinach, whole wheat bread, strawberries, tofu, shrimp, and more. There are many ways to incorporate these foods into your diet and maintain a balanced diet. Overall, it is important to know that food is fuel, and ensuring you are getting basic nutrients will help you feel better overall.
5. Exercise 30 Minutes a Day
Finally, it is important to stay active and keep your body moving. According to the Department of Health and Human Services, you should aim for at least 30 minutes of moderate physical activity a day. Whatever you decide to do in order to stay active is up to you. Some forms of physical activity you can enjoy include running, swimming, strength training, power walking, etc. According to the CDC, some long-term benefits of staying active include increased brain health, reduced health risks, strengthening bones and muscles, and many more.
High-quality sleep, a balanced diet, avoiding high UV levels, and physical activity are essential to maximize feeling your best on a day-to-day basis. Meeting and exceeding what is suggested to live a healthy lifestyle is important. In addition, visiting healthcare providers can help you set lifestyle, exercise, and diet goals to feel the best in your body. Every body is different, and it is vital to listen to yourself and how much sleep you need, what type of exercise benefits you most, what food groups you need to incorporate more, etc.
For this National Women’s Health and Fitness Day, I hope you can set goals to take care of yourself and your body, prioritizing your mental and physical health. Our bodies do a lot for us, and it is important to treat them with respect. Take the time to explore what works for you and makes you feel your best, as it is different for everybody.
