5 Tips for Women to Prioritize Health

National Women’s Health Week
The demands on women continue to pile on in this modern era. Between work obligations, family responsibilities, chores around the house, enjoying time with friends and family, many women may feel like there is no room left for pursuing health and wellness. Let me be the first to say that I personally feel this pressure on a daily basis but utilizing the power of optimal nutrition is key to empowering yourself towards holistic health and wellness and taking on each day and the challenges of a jam packed day. Trust me I KNOW prioritizing health and fitness as a working mother is not easy. Below I have listed five recommendations that have helped me personally continue to pursue, and excel, towards my optimal health.
I hope these tips help you prioritize yourself and your health. If no one has told you today, you are strong and fully capable of carrying the burdens of life, work, motherhood and everything else that women do day in and day out! Your mental and physical health matter and should be a priority in your daily schedule.
Check Ups
Schedule all annual exams & preventative screenings around the same time every year (I use my birthday as a marker). This includes your annual physical, bloodwork, mammogram, colonoscopy, dermatology (skin check) and all other screenings/ exams that keep you in a preventative position with your health.
Workout in the morning!
I am fully aware that not everyone is a morning person BUT with the full schedule and nonstop to do list most women are exhausted even half way through the day. Waking up and exercising, walking or stretching first thing in the morning gets it done and out of the way and will increase the likelihood of it getting done. NO one needs/ wants you at 5AM but everyone needs something at 5PM. Get yourself taken care of first by doing something good for your mental and physical health first thing in the morning!
Protect half of your Sundays!
While Sunday Funday is a theme I definitely follow, I always ensure that no meetings or events are scheduled Sunday afternoons since I use that time to get ready for the week. I suggest utilizing Sunday afternoons to complete meal prep, get your upcoming week’s schedule organized and to finish up any chores that help my week run smoothly. While it may not work 100% of the time, if you are able to protect that time for yourself on most weeks it will ensure you have a few less things to worry about when the week takes off.
Get your Fiber In!
Fiber is essential to many aspects of women’s health including heart health, reduction in cancer risk and improvements in colon health. Fresh fruits and vegetables make easy on the go snacks (especially if you use Sunday afternoons to get them prepped and ready) and whole grains like quinoa and farro make wonderful high fiber additions to salads. We are also entering into berry season and these specific fruits are full of soluble fiber and antioxidants which are both essential to women’s health. Women should aim for 25g of fiber each day and consume a variety of both insoluble fiber (things like mixed greens, cruciferous vegetables, and legumes) and soluble fiber (sweet potato, autumn squash, berries and chia seeds).
Create a mantra (or a few of them)
There are few things that ground me when life starts spinning too fast but a practice I have recently adopted which has truly helped me mentally is my “PBM method”. My turn to this method when I am overwhelmed, inpatient or considering deviating from my health goals. I Pause, Breathe, and recite my Mantra. My personal mantra grounds me in the present and helps remind me why I am working so hard, why my goals matter and why it is important to stay calm and present. This practice is not perfect and I do lose it sometimes, but with continued practice it has helped reduce my stress and stay on track with my goals.
-In Health & Happiness, Jessica Murgueytio
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