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100 Health And Wellness Tips
Disclaimer: This publication is for informational purposes only and is not intended as medical advice.
Medical advice should always be obtained from a qualified medical professional.
1 | P a g e
1. Listen to your inner voice…it always knows best!
Take control of your healthcare! Your doctor knows a lot but it’s always best to explore
all your healthcare options, including alternative treatments to be sure that you get
optimal and comprehensive care.
2. A holistic medicine practitioner
offers women a well-rounded
program to ensure the health of
mind, body, and spirit.
3. Meditation, aromatherapy, tai
chi, visualization, yoga and
massage as well as herb and
vitamin supplementation can add
life to your years by keeping you
mentally and physically fit.
4. A woman's weight, diet, and level
of physical activity influence
whether or not she develops breast cancer. These are controllable risk factors, which can
be modified in the hope of preventing the disease.
5. Overweight women have an increased risk of developing breast cancer. This becomes
more likely following menopause. Excess body weight encourages the body to secrete
higher levels of estrogen and insulin, which can contribute to cancer growth.
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6. Massage does more than feel good. It relieves pain, provides relaxation, and improves
sleep. It also strengthens immune function, helps alleviate PMS symptoms, improves
mental alertness and clarity and
eases headaches and decreases
headache frequency. Moreover,
it improves appearance of hair
and skin, relieves stress, anxiety,
fatigue, and depression, and
increases and improves
circulation in the body. It also
eases muscle tightness, knots,
aches, pains, and enhances
energy and feelings of well-
being.
7. Black cohosh, wild yam, licorice,
chasteberry and ginseng herbs
are widely used in Traditional Chinese Medicine to alleviate perimenopausal and
menopausal symptoms.
8. Phytoestrogen rich foods like alfalfa, almonds, beets, cabbage, cashews, chestnuts,
hummus, miso, oats, olive oil, olives, papaya, peas, soybeans, and soy sprouts naturally
help menopausal symptoms.
9. Exercise and mind-body activities like meditation, yoga, and tai chi relieve stress and ease
menopausal symptoms.
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10. Being a super woman is a health concern that threatens you mentally as well as
physically. Taking time for yourself is not selfish… it is necessary.
11. When we take time to relax, we allow our bodies to wind down and rest allowing
for physical, mental, and spiritual reparation.
12. Yoga eases anxiety, depression, and stress
and brings peace and calm to women
looking to significantly boost their wellness.
13. Soy contains molecules that mimic the
effects of female estrogen that can help
with menopausal hot flashes.
14. For women, strength training is a skill of
freedom, power, and control… it gives them
a sense of independence and allows them
to better themselves both mentally and
physically.
15. Meditation serves women in easing chronic
pain, reducing anxiety, lowering risk for
heart disease and lowering blood pressure and cholesterol.
16. Healthy aging begins in a woman’s twenties when she pays attention to lifestyle choices
and chooses to make her health and wellbeing a #1 priority.
4 | P a g e
17. Women who take the time to care of themselves are happier, healthier and have more to
give to the ones they love.
18. Women are more likely to die from a heart attack than men are and heart disease is the
#1 killer of women… making healthy lifestyle choices and assessing your risk factors is key
to prevention.
19. Homemade essential oil skin
care remedies are 100%
natural options that eliminate
the chemicals found in
commercial products.
20. Clary sage and eucalyptus
essential oils heal dandruff
naturally.
21. Chamomile essential oil
provides super sheen and
softness to hair.
22. Lavender essential oil regenerates skin cells and helps sunspots and scarring.
23. A woman’s emotional health bears a great impact on her physical health and unlike in
men, a woman’s emotional state can contribute to heart disease.
5 | P a g e
24. Women are twice as likely to suffer from depression as men are, though science does not
yet know why this is so, experts believe that hormones play a key role. Look for signs of
depression, such as difficulty concentrating and making decisions, uncommon fatigue,
loss of energy, hopelessness, feelings of guilt and worthlessness, insomnia or sleeping too
much, restlessness and irritability and loss
of interest in activities you used to enjoy.
Loss of interest in sex, overeating, or loss
of appetite and body aches are also signs
of depression. Headaches, sadness, and
feeling empty inside along with suicidal
thoughts can occur in depression. If you
see these signs, seek professional care to
get it under control.
25. Laughter eases stress and stimulates the
release of feel good hormones in the brain
that improves both physical and mental
wellbeing.
26. Never skip breakfast, women who eat
breakfast every day weigh less than those
who do not, and breakfast starts the
energy meter for the day. Choose high
fiber foods to fuel your body and keep hunger at bay.
27. Get at least seven hours of sleep every night to live longer and reduce stress, brainpower
and memory. Getting sufficient sleep also keeps the body’s hunger mechanism healthy.
6 | P a g e
28. Stay emotionally well by being aware of and taking care of your needs and desires.
29. Fill your plate with bright colorful foods, like green and red vegetables, they provide
essential nutrients, antioxidants and
fiber, which helps to manage weight
naturally.
30. Oxygen fuels fat burning, so be sure to
breathe deeply through the mouth and
nose during your workouts.
31. Breath work, like that found in
meditation, Qigong, Yoga and Tai Chi
helps release stress from the mind,
body, and spirit.
32. 10 minutes of high intensity interval
training is more effective than 1 hour
of traditional cardio.
33. Spinal health plays a key role in our overall health; make sure to work on keeping a
straight posture at all times.
34. If your skin is chronically dry you maybe dehydrated, and dehydration causes excessive
wrinkles, so drink sufficient amounts of water every day.
7 | P a g e
35. If monthly fluctuations in mood are so severe that they are affecting your quality of life,
and your relationships, you may be suffering from PMDD or premenstrual dysphoric
disorder. See your doctor as there are treatments that can help.
36. Don’t settle for a doctor that you do not feel meets your needs; keep searching until you
find one that does.
37. Learn to read food labels;
this skill can save your life
and your waistline.
38. Always leave at least ½ of
your dessert on the plate.
39. Keep your relationship with
your significant other
healthy; make it a priority,
no matter how busy you are.
When we are happy, and
fulfilled emotionally, we are
healthier physically.
40. Experts recommend novelty for a healthier sex life. New experiences boost levels of the
brain chemical dopamine, which soars desire and satisfaction.
8 | P a g e
41. Eat more organic fish that is high in heart-healthy omega-3 fatty acids but low in mercury
and PCB contaminants. Wild caught Alaskan salmon, farm raised rainbow trout, and farm
raised oysters and bay scallops are good choices.
42. Getting your eyebrows shaped and trimmed can erase years off your face.
43. Learn to identify real hunger versus emotional hunger; yoga can help by teaching you
mindfulness.
44. A hot bath with chamomile and
lavender essential oil can naturally
relieve post workout aches and
pains.
45. A daily dose of 1 teaspoon of raw
or powered ginger can relive post
exercise muscle pain by 25%.
Ginger is a versatile food that can
be added to salads, stir-fry, and
other tasty dishes.
46. Plan your meals and be prepared for oncoming hunger, being famished leads to
haphazard eating.
47. Learn the art of positive thinking. It is so effective for the health of mind, body, and spirit
that exponentially improves your quality of life.
9 | P a g e
48. Meditate every day to gain self-awareness, introspection and calm the mind allowing you
to better handle stress, and accept life on life’s terms.
49. Fight disease with fresh herbs and spices. Your best choices are Cloves, Cinnamon,
Thyme, Sage, Tarragon, Oregano, Garlic, and Turmeric.
50. Get a cholesterol test regularly, heart disease is the #1 killer of women.
51. Calcium helps prevent osteoporosis.
Women ages 19 to 50 need 1,000
milligrams daily; this translates to three
to four servings of calcium rich foods
that need to be taken with vitamin D for
absorption.
52. Take your down time as seriously as you
do your work.
53. Be social and maintain friendships as
these connections are associated with greater longevity, and loneliness is believed to
pose a greater risk of heart disease.
54. Limit alcoholic drinks to no more than one per day, to help prevent heart disease, breast
cancer and avoid weight gain.
55. Gum disease is linked to an increase for heart disease and diabetes. See your dentist
regularly for cleanings and checkups.
10 | P a g e
56. If you are doing things you don’t want to do just to please someone in your life, like a
man, see a qualified therapist. You will be happier and healthier once you learn to live for
yourself.
57. 57 million people in the U.S. have prediabetes but don't know it, getting an A1C test from
your doctor can identify if you are at risk for type 2 diabetes. Regular exercise, weight
loss and a high fiber, low carb diet can
keep blood sugar levels healthy.
58. Keep your stress in check; it increases
the risk for heart disease, the #1 killer of
women.
59. Broccoli, spinach and other high fiber
vegetables can stop cravings for sugar
and dessert in their tracks.
60. Having purpose in your life has been
shown in studies to reduce risk for cognitive impairment and Alzheimer's disease.
61. It is never too late to change anything in your life or within yourself that makes you
unhappy!
62. Try every single method possible until you find one that allows you to quit smoking!
63. Boxed food is addictive, choose whole real food to boost energy, give the body the
nutrients it craves and control weight.
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64. Stop dieting, start eating real food in appropriate portions.
65. If your fertility clock is running out, you can freeze your eggs for later.
66. Choose birth control wisely, many methods are available each with their own set of
considerations.
67. Sex reduces stress and plays a role in disease prevention, but this is only true when you
enjoy it. If dryness or pain is preventing sexual fulfillment, talk to your doctor.
68. Doctors can now use genetic screenings to test for breast cancer, ovarian cancer, and
chronic disease risk, talk to your doctor to then consider preventive measures.
69. Women are prone to anemia and symptoms include, brittle nails, thinking hair, sensitivity
to cold, headaches, and depression. Get iron from whole foods, like, leafy greens (kale
chard and spinach), lentils, tofu, sesame seeds, and navy beans.
70. Stand naked in front of the mirror and say, “I love you.” regularly.
71. Take care of yourself; you are the only one who can.
72. Don’t take responsibility for other people’s feelings or comfort. We are all responsible for
our own.
73. Stay independent, learn to rely on yourself.
74. Never fear being alone, you are your own best company!
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75. Balance exercises are as important as cardio and weights, especially for healthy aging.
76. Functional fitness serves to make us better in our daily tasks.
77. Find what motivates you to exercise and use it!
78. The Kettlebell Swing is one of the most efficient exercises available and works all major
muscle groups, burns fat and makes you strong.
79. Television can distract from the mindfulness necessary for a good workout, especially
when strength training. Focus on the moves, and not on the program.
80. Ditch the scale and use a fat caliper and tape measure to assess your body’s fitness.
81. Challenge yourself every time you workout, change it up to keep the body guessing and
boost progress.
82. Stop overwhelming yourself in diet, exercise, work, and family. One day at a time is much
more accessible than one or two months from now.
83. Family dinners feed yours and your family’s spiritual and emotional health.
84. Never be sorry for being yourself!
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85. Look deeper for motivation to stay fit and healthy. Besides wanting a great body, or
flossing that hot bikini, how about living a long, healthy life for your kids or spouse and of
course for yourself?
86. Portion control is the most important consideration in weight loss because in the end it’s
all about crunching the calorie numbers.
87. Surround yourself with healthy, functional people,
it will keep you focused and in the right mindset.
88. Focus on each moment of the day, yesterday has
passed and tomorrow might never come, all we
really have is the moment to find joy, peace, and
love.
89. Material possessions can never truly fulfill us. Real
fulfillment comes from within.
90. Take a few moments each day to visualize. Imagine
a peaceful place to alleviate stress and illicit the
relaxation response, or visualize your goals and dreams to make them a reality.
14 | P a g e
91. Treat yourself as well, as if someone was paying you a million dollars to do so.
92. Turn up the heat in the last few moments of your workout, to give the body a final quick
blast of power.
93. Make a list of all the healthy
habits you strive for, and then
follow it each and every day.
94. Never skip lunch, or else you
will over snack in the afternoon
or eat too much at dinner.
95. Unplug! Yes, really!
96. Practice acceptance each and
every day, it will greatly boost
your stress coping skills and is
the ultimate life hack tool.
97. Stop starving yourself, your body needs food, the right food in the right portions.
98. Lower or eliminate your sugar intake. Sugar is a drug, and it does nothing good for the
body, the less you eat it the better.