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Health Hacks for Busy Women

Easy Health Hacks for Busy Women

This entry was posted in Fitness and Nutrition and tagged , on by .

A recent poll found that four out of ten women worldwide report experiencing chronic stress. Meanwhile, 24% of women report having health problems that keep them from performing normal activities that are typical for women their age. Unfortunately, far too many women either can’t or don’t take the time to address them.

Women often face unique barriers that prevent them from seeking medical help. The demands of work and child-rearing can cause many people to put off prioritizing their health as they prioritize the needs of others. If this describes you, know that you don’t need to overhaul your schedule or give up your leisure time to begin making a difference in your health. In fact, a few simple changes may be all you need to improve your well-being.

Simple Health Tips for Busy Women

These simple health life hacks can help get you on the road to better health until you can make more lasting changes.

Find Creative Ways To Work Out

Increasing the time you spend elevating your heart rate doesn’t need to mean scheduling more time at the gym.

There are plenty of creative ways to fit a little blood-pumping workout into a busy day.

  • Find a Faraway Spot – When you’re parking at work or running errands, choose a spot towards the back of the lot or far away from the building entrance. This can greatly increase the distance you walk during the day.
  • Get Stepping – Consider climbing stairs instead of taking the elevator. Or, during lunch breaks, find a nearby space to put in 30 minutes of walking.
  • Multitask with Healthy Habits – If you enjoy long phone calls with friends and family on the weekends, put on Bluetooth earbuds and take those chats outside. You can have conversations with friends while you walk about the block or visit a nearby park.

As little as 30 minutes per day of light exercise can significantly improve heart health and overall fitness. You can also find countless short workouts online, so take your pick and find ways to integrate those activities into your normal routine.

Stock Healthy Foods in Your Kitchen

Shop for Healthy FoodsOne of the most popular and effective life hacks for busy women involves stocking your kitchen with healthy foods. If you’re like most of us, you already shop for groceries, so simply replacing foods high in sugar with healthier options won’t add to your schedule. Anything packed with preservatives or artificial flavors or colors should similarly be cut from your kitchen.

The old adage of “out of sight, out of mind” applies here. When unhealthy foods are out of sight, you’ll be pleasantly surprised that they remain out of your mind, helping you eat healthier without devoting a lot of excess time and energy. By reducing sugary and starchy food items, you can prevent spikes in blood sugar. Opt for products that include whole grains, fresh fruit, fresh vegetables, and lean protein.

One added benefit of this approach is balancing your energy level. When your blood sugar levels do not spike and drop throughout the day, you can enjoy the benefits of balanced energy. Imagine no more mid-day crashes.

Change Up Your Lunch Time

Takeout and processed freezer meals can wreak havoc on your wallet and your health. Consider packing lunch and focusing on a variety of plants and fewer breads and sugars. A balance of carbs, proteins, and healthy fats is essential for your health.

Changing up your lunch can be even simpler than changing the foods you eat. By starting lunch one hour early or later, you can avoid the stress of lunch crowds and you’ll be better able to focus on your food. Remaining focused on the tastes, smells, and other sensations as you eat- a process called mindful eating – can help you recognize when you’re full and reduce the calories you take in.

Be Mindful of How You Snack

Even if you’ve successfully switched up how you’re eating at lunch, there’s still that mid-afternoon lull that can lead to unwise snacking and undo all the healthy things you ate at lunch. Don’t stress; we all get hungry throughout the day, and if it’s unaddressed, hunger can lead to headaches, fatigue, and irritability. Eating healthy snacks can help you maintain your energy levels and prevent overeating at mealtimes.

Opt for nuts, seeds, vegetables, and anything high in protein and fiber. Fiber allows nutrients to reach farther into your digestive system, which can help nourish important gut bacteria that aid in digestion. Look for whole foods that do not have additives and preservatives.

Easy Tips for Proper Nutrition

If you need more of a nutrition overhaul, forget the latest fad diets. Depriving your body of a particular food group can be a recipe for disaster because you need a wide range of nutrients to function properly. It can also affect the gut.

If your gut isn’t healthy, nutrient absorption suffers, which can impact your overall health. Nutrients also reduce the risk of many diseases. Women, in particular, should be mindful of calcium and vitamin D intake, which can improve the density of your bones and reduce the risk of bone injuries, especially as you age. Proper nutrient intake can even help you look younger or begin to slow the signs of aging.

Keep these useful tips in mind.

  • Incorporate leafy greens. Foods like kale, spinach, beet tops, and avocados are rich in fiber and nutrients, including magnesium, which balances calcium levels and prevents cramps.
  • Reduce salt and increase potassium. Lower your sodium intake and eat potassium-rich foods such as avocados, tomatoes, and bananas to promote heart health and proper circulation.
  • Nurture gut bacteria. Beneficial gut bacteria aid in nutrient absorption. Include probiotic foods like yogurt, sauerkraut, and pickles in your diet, along with plenty of fiber.
  • Eat a rainbow. A varied diet with colorful fruits and vegetables ensures a broad range of nutrients, supporting overall health.
  • Stay hydrated. Drink six to eight glasses of water daily to maintain steady energy levels and aid digestion. Herbal teas without additives can also help with hydration.
  • Choose whole foods. Avoid processed foods and prepare wholesome meals. Opt for healthy snacks like nuts, seeds, and fruits instead of junk food.

Start and End Each Day With Water

Drink Water Stay Hydrated

Water is essential for life. By contrast, dehydration can lead to health problems and potential organ damage. Starting your day with a glass of water is an easy way to set the tone for the rest of your day and ensure your kidneys and other organs are functioning well. This, in turn, can aid your body’s natural detoxification processes.

Drinking a glass of water at night helps your body function properly while you sleep. You may find that your sleep is deeper and more revitalizing. If you suffer from fatigue, headaches, and mental fatigue – all signs of dehydration – staying hydrated can be an important first step to better sleep.

If you don’t find water appealing on its own, you can add mint, lemon, frozen berries, or other natural ingredients to enhance the flavor. Herbal teas (as long as they aren’t high in caffeine) can also be a great source of hydration.

Wake Up Earlier

We can’t all be morning people, but waking up even just 30 minutes earlier can give you time for exercise, meal prepping, meditation, and other wellness activities. If you wake up without enough time to start your day, you may be creating a hectic pattern that stresses your body and leads to health problems.

Find Breaks Throughout Your Day

Whether you literally stop to smell the roses or simply pause to notice your breath, taking periodic breaks throughout your day can help your mind and body reset. This can reduce blood pressure, heart rate, and stress levels.

Of course, a break doesn’t always mean stopping or slowing your body and mind; it simply means intently breaking out of your set patterns. If your job requires you to sit for long periods of time, consider taking short breaks to walk, get a drink of water, stretch, or do another preferred activity. These small breaks in your routine can benefit your physical and mental health.

Stop Trying To Solve Your Problems by Multi-Tasking

Except for making an effort to stay active when you’re performing sedentary activities like talking on the phone, multitasking is not one of our recommended health life hacks. The brain simply focuses best on one thing at a time, so most efforts at multi-tasking are really examples of sacrificing one task at the cost of another. Multi-tasking may seem like one solution to address your busy schedule, but it can lead to decreased productivity and stress. Instead, focus on one task at a time and be mindful and present in the moment.

Get Outside

Most of us could use more time outdoors. Exposure to safe levels of sunlight can boost vitamin D, which can help with important body functions like sleep. Try to start your day by spending time outdoors. It can awaken your mind and body in a natural and healthy manner.

Monitor Your Hormones

Monitor Your Hormones

Hormone fluctuation is natural, especially for women, but a medical professional can help you understand the difference between a normal and abnormal change in hormones. For example, menopause affects your hormones in a way that is expected, but a cortisol or adrenaline disorder can disrupt your hormones and cause other concerns. Tracking your menstrual cycle is a solid way to start because you can begin to monitor changes in symptoms and mood.

Prioritize Sleep

The importance of sleep cannot be overstated. Sleep helps your body regulate hormones, recharge, heal, and reduce the risk of mood disorders, among many other important benefits. Better sleep can also make you more productive during the day. To achieve these benefits, the average adult should seek seven to nine hours of sleep per night.

While true sleep disorders require medical help or even medication, everyone can benefit from a regular sleep routine. Try to go to sleep around the same time every night and eliminate screen time a few hours before bed. Reduce caffeine or alcohol consumption well before bedtime because those substances can interfere with sleep patterns – consider replacing them with herbal tea.

Some people find that “white noise” helps with sleep; this could be something as simple as a fan or as sophisticated as a white noise app or white noise machine. Keeping your home cool at night and investing in a quality bed, blanket, and pillows can also boost your chances of achieving great sleep. In general, try to end your days reading or doing something relaxing that can help you de-stress and stay content before sleep.

Reduce the Time You Spend on Social Media

Some social media time probably won’t hurt you, but far too many Americans of all ages spend hours per day engaging with people via their phones rather than in real life. Time on social media is time away from your loved ones, as well as time you aren’t exercising your body or cultivating your mind. Social media can also contribute to stress.

Try setting boundaries for your screen time by allotting set windows of time for scrolling online. You can use the time you free up to engage in resting, cooking, or exercising. Time spent interacting with people in person is always more rewarding and meaningful than viewing posts that are designed to be addictive.

An easy way to start is to turn off social media app notifications. Software engineers are well aware that social media delivers dopamine rewards that can be very addictive and hard to ignore, and seeing that notification alert can be the trigger that keeps you engaged in social media rather than with friends and family. Turning off those notifications removes the temptation for you so you can stick to your boundaries.

Final Thoughts

Health life hacks offer strategies and tricks for improving your health and reducing your risk factors for certain conditions and diseases. However, hacks are no replacement for regular medical examinations by a trusted physician. Regular doctor visits are essential for early disease detection and overall health.

Key screening tests that may be recommended by your physician include blood pressure checks every two years if normal or yearly if elevated. Bone density should also be tested as recommended, typically once after age 65 or earlier if symptoms arise. Women aged 50-75 should also get mammograms every two years for breast cancer detection.

Your doctor can be a valuable resource for reminding you when you’ll need to undergo examinations and screenings. Each patient is unique and comes with their own medical history, family medical history, risk factors, and other unique factors that a medical professional can consider. So, after you’ve implemented your favorite health hacks, continue to monitor your health and seek advice from your favorite physician.

Contact Arizona Gynecology Consultants Today

Arizona Gynecology Consultants

Not feeling your best these days despite doing what you can to boost your wellness? Sometimes, it’s more than just being a little stressed or tired, and Arizona Gynecology Consultants can help. We strive to treat each patient as a whole person since women’s needs evolve throughout their lifetime. If something more serious is afoot, we can utilize the latest non-invasive techniques to ensure the care we provide comes with minimal disruptions to your life and wellness.

Our team of knowledgeable doctors, surgeons, and clinical specialists have decades of knowledge in women’s health. Whether you need practical advice on the latest “hacks” for staying healthy or more comprehensive medical help, we’re here to provide you with the treatments and advice you need.

Contact us today to schedule an appointment.

Sources:

  1. Inc, G. (2024, January 16). Global Study Issues Wake-Up Call for Women’s Health. Gallup.com. https://news.gallup.com/poll/547712/global-study-issues-wake-call-women-health.aspx
  2. ?Just 30 minutes of light exercise each day can benefit health. (2018, January 29). Www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/320760#:~:text=Replacing%20sedentary%20time%20with%20just
women checking for heart disease

Women and Heart Disease: The Increasingly Prevalent Problem

This entry was posted in Healthy Aging and tagged on by .

Heart disease is the leading cause of death for women. In fact, it accounts for 1 in every 5 female deaths.[1]January 31, 2021. Women and Heart Disease. Centers for Disease Control and Prevention. https://www.cdc.gov/heartdisease/women.htm This number is shocking to many women, as it is often perceived as more of a “man’s disease.” However, it is vitally important that women understand the risks they face. This is especially critical for women of color, as they are disproportionately affected by the disease.

The increasing impact of heart disease on women is picking up awareness. It’s what inspired the launch of Wear Red Day back in 2003 on the first Friday in February. The goal was to raise awareness for this disease that is largely preventable and treatable, yet still taken too lightly. Wear Red Day continues to be an essential awareness movement in the fight against heart disease for women worldwide. While the risks of heart disease can be discouraging, women can take proactive steps to protect their health by understanding the risk factors and symptoms of heart disease.

What Is Heart Disease?

Heart disease is a broad umbrella term that refers to any disorder of the heart or blood vessels. It can include problems with the heart muscle, valves, heart rhythm, or coronary arteries. The most common type of heart disease is coronary artery disease (CAD), which may lead to a heart attack.

In a healthy heart, the arteries are clear and unobstructed. These blood vessels supply oxygen-rich blood to your heart muscle by carrying it from your lungs to the heart. In people with CAD, cholesterol can build up on the walls of these arteries and form a substance called plaque. This build-up of unnecessary plaque is known as atherosclerosis, and it narrows the coronary arteries. As a result, blood doesn’t flow as freely to the heart, and the risk for a heart attack increases.

What Are Common Symptoms of Heart Disease?

Common Symptoms of Heart Disease?

A few common signs can indicate you may have heart disease.[2]Fang, J., Luncheon, C., Ayala, C., Odom, E., & Loustalot, F. (2019). Awareness of Heart Attack Symptoms and Response Among Adults – United States, 2008, 2014, and 2017. MMWR. Morbidity and … Continue reading 

These symptoms can include:

  • Heart attack. Chest pain, shortness of breath, nausea, and lightheadedness are a few signs that you may be having a heart attack. Individuals who have a heart attack, or multiple attacks, should be checked out to see if they may have heart disease.
  • Arrhythmia. An arrhythmia is an abnormal heart rhythm. This can cause your heart to beat too fast, too slow, or irregularly. Symptoms of an arrhythmia can include a fluttering feeling of palpitations.
  • Heart failure. This occurs when your heart can’t pump enough blood to meet the body’s needs. Symptoms of heart failure include shortness of breath, fatigue, and swelling in the legs and feet.

What Are Some Risk Factors for Heart Disease?

Various factors can increase your risk for heart disease.[3]Hajar R. (2017). Risk Factors for Coronary Artery Disease: Historical Perspectives. Heart views : the official journal of the Gulf Heart Association, 18(3), 109–114. … Continue reading 

Some of these include:

  • Smoking. Cigarette smoking is the leading cause of preventable death in the United States. Smoking increases your risk for heart disease, stroke, and lung cancer.
  • High blood pressure. Blood pressure is the force of blood against the walls of the arteries. It can damage your heart and blood vessels over time if it is too high.
  • High cholesterol. Cholesterol is a type of fat that is found in the blood. Too much cholesterol can build up on the walls of your arteries and form plaque.
  • Diabetes. With diabetes, the body isn’t able to correctly produce or use insulin. The hormone insulin helps the body convert sugar, starches, and other food into energy. People with diabetes are at a higher risk for heart disease.
  • Obesity. Obesity is a condition in which you have a BMI of 30 or more. A high BMI can significantly increase your risk for heart disease, type II diabetes, and other health issues.
  • Lack of exercise. Regular physical activity can help lower your blood pressure, cholesterol, and other risk factors for heart disease.
  • High stress levels. Stress can increase the risk of heart disease. It can also worsen other symptoms of heart disease, such as angina and arrhythmias.

How Does Heart Disease Affect Women Differently?

women discussing heart health

Many people ask, “why is heart disease higher in women, and how does it affect them differently?” Women and men often experience different symptoms of heart disease. This can make the condition more difficult to detect in women.

Some of these differences include:

  • Heart disease occurs in different arteries for men and women. In women, heart disease often occurs in the smaller arteries that can be difficult to see, while men are more likely to have blockages in the larger coronary arteries on the surface of the heart.
  • Women have a higher chance of dying from heart disease than men. It can be more difficult to detect or treat because women have heart disease in the smaller arteries. This leads to more fatal outcomes for women than men.
  • The difference in hormones. Once a woman has advanced through menopause, a notable shift in hormones makes women more susceptible to heart disease. Estrogen is no longer produced, increasing the risk of high blood pressure and other cardiovascular conditions.
  • The impact of diabetes. Interestingly, women with diabetes are more likely to develop heart disease than men with diabetes. Being a diabetic woman can erase any previous advantages in heart health. However, this can be mitigated through natural and medical interventions.
  • The impact of smoking. Smoking has more negative effects on women than men. For example, women who smoke are more likely to have a heart attack than their male counterparts. These differences in symptoms and risk factors can make it more difficult for women to identify or treat heart disease.[4]Keteepe-Arachi, T., & Sharma, S. (2017). Cardiovascular Disease in Women: Understanding Symptoms and Risk Factors. European cardiology, 12(1), 10–13. https://doi.org/10.15420/ecr.2016:32:1

The question “are females at a higher risk for heart disease?” is an absolute yes. This is why it’s important for women to be aware of the signs and symptoms of heart disease and know their risk factors. If you are experiencing any of these symptoms, don’t hesitate to speak with your doctor.

How Does a Woman Know If She Has Heart Problems?

There are a few different ways that a woman can find out if she has heart disease.

These include:

  • Heart health screenings. Most heart health screenings include blood pressure, cholesterol, and glucose tests. This can help identify risk factors for heart disease. Consistently monitoring these numbers can help you catch any problems to combat with treatment early on. This can also be addressed in your annual women’s wellness exam.
  • Stress tests. These tests can measure how well your heart works during physical activity. How it’s done depends on the type of stress test you are having. Some stress tests include walking on a treadmill or riding a stationary bike.
  • Echocardiograms. This ultrasound of the heart can show how well your heart is working and identify any problems. They are conducted by a cardiologist and are non-invasive.
  • Electrocardiograms. This is a test that records the electrical activity of your heart. It can help identify any abnormal rhythms occurring that may signal heart disease.

If you are concerned about your heart health, be sure to talk to your doctor. They can help identify any symptoms or risk factors for heart disease and get you started on a treatment plan.

What Is the Most Common Age for a Woman to Have a Heart Attack?

After 55 years of age, women are more likely to have a heart attack than at any other point in their lives.[5]Woodward M. (2019). Cardiovascular Disease and the Female Disadvantage. International journal of environmental research and public health, 16(7), 1165. https://doi.org/10.3390/ijerph16071165 This is due to the fact that women’s risk factors for heart disease increase as they age. Additionally, many women do not realize they are at risk for heart disease until it’s too late.

What Can Women Do to Reduce Their Risk of Heart Disease?

healthy foods to combat heart disease

There are a few things that women can do to reduce their risk of heart disease.[6]Saeed, A., Kampangkaew, J., & Nambi, V. (2017). Prevention of Cardiovascular Disease in Women. Methodist DeBakey cardiovascular journal, 13(4), 185–192. https://doi.org/10.14797/mdcj-13-4-185 

These include:

  • Limiting your intake of saturated and trans fats. Both fats are known to increase the risk of heart disease due to their effects on cholesterol levels. They are found in everyday foods such as processed meats, fast food, and baked goods. By limiting your intake of these foods, you can reduce your risk for heart disease.
  • Eating more fruits and vegetables. These foods are high in antioxidants and other nutrients that can protect your heart. They also contain fiber, which can help reduce cholesterol levels. Ensuring that you are getting the recommended five servings of fruits and vegetables each day can make a difference in your overall heart health.
  • Exercising. Committing to a regular exercise regimen has been shown to reduce the risk of heart disease. Exercising also has many other health benefits, such as reducing stress levels and improving sleep. Staying active can also reduce your risk of obesity and diabetes, which are associated with an increased risk for heart disease.
  • Maintaining a healthy weight. Obesity is a major risk factor for heart disease and can significantly increase your heart attack chances. Additionally, obesity can increase the likelihood of developing other conditions like hypertension and type II diabetes.
  • Quitting smoking. Smoking can increase your risk of heart disease due to its damage to your arteries. It also increases your risk for other conditions such as lung cancer and stroke. Quitting smoking can be difficult, but it’s important to try. You can speak with your doctor about the best way for you to quit smoking.
  • Limiting alcohol. Drinking too much alcohol can damage your heart. It can also increase your blood pressure and lead to weight gain, which are risk factors for heart disease. Limiting your alcohol intake to one drink per day can help reduce your risk for heart disease, and it’s even better to go days without drinking if you can.
  • Reducing stress. Stress can trigger a heart attack or worsen your symptoms if you already have heart disease. Taking time to relax and unwind is vital for your overall health. If this is something that you struggle with, talk to your doctor about healthy techniques or resources to help you reduce your stress levels.
  • Knowing your family history. If you have a family history of heart disease, be sure to share this information with your doctor. They can help identify any symptoms or risk factors you may have and advise you on how to reduce your risk. Having this information will keep a physician more keenly aware of your health, specific to your genetic predispositions.

Talk to your doctor about other ways to reduce your risk of heart disease. They may recommend lowering your blood pressure and cholesterol levels by making lifestyle changes or taking medication. They may also recommend getting a flu shot or pneumonia vaccine to reduce your risk for complications from other conditions that can affect your heart.

Take Control Today: Women’s Fight Against Heart Disease

Women's Fight Against Heart Disease

Heart disease is a serious condition that can have life-threatening consequences. To reduce your risk, it’s important to make healthy lifestyle choices and be aware of your heart’s current state. Women across the globe are fighting against this disease every day, but we’re not alone.

Make heart health part of a healthier lifestyle. As part, schedule regular exams and develop a narrative with your doctor about your health concerns, needs, and aspirations.

References

References
↑1 January 31, 2021. Women and Heart Disease. Centers for Disease Control and Prevention. https://www.cdc.gov/heartdisease/women.htm
↑2 Fang, J., Luncheon, C., Ayala, C., Odom, E., & Loustalot, F. (2019). Awareness of Heart Attack Symptoms and Response Among Adults – United States, 2008, 2014, and 2017. MMWR. Morbidity and mortality weekly report, 68(5), 101–106. https://doi.org/10.15585/mmwr.mm6805a2
↑3 Hajar R. (2017). Risk Factors for Coronary Artery Disease: Historical Perspectives. Heart views : the official journal of the Gulf Heart Association, 18(3), 109–114. https://doi.org/10.4103/HEARTVIEWS.HEARTVIEWS_106_17
↑4 Keteepe-Arachi, T., & Sharma, S. (2017). Cardiovascular Disease in Women: Understanding Symptoms and Risk Factors. European cardiology, 12(1), 10–13. https://doi.org/10.15420/ecr.2016:32:1
↑5 Woodward M. (2019). Cardiovascular Disease and the Female Disadvantage. International journal of environmental research and public health, 16(7), 1165. https://doi.org/10.3390/ijerph16071165
↑6 Saeed, A., Kampangkaew, J., & Nambi, V. (2017). Prevention of Cardiovascular Disease in Women. Methodist DeBakey cardiovascular journal, 13(4), 185–192. https://doi.org/10.14797/mdcj-13-4-185