Nowadays, the majority of women in the United States may anticipate living well into their late 70s or early 80s thanks to continued medical advancements and a reasonably high standard of life. So even if you might live longer than your mother, grandmother, or great-grandmother did, living longer does not always imply living healthier.

In reality, the reason you should take every precaution to maintain your health is because you can anticipate living a longer life. But what does that actually mean?

At Women’s Healthcare of Princeton, we consider good health to be a lifetime commitment to mindful action rather than merely an idea. No matter what stage of life you’re in—your 20s, 40s, or 60s—making good lifestyle adjustments can help you stay healthy and delay the onset of chronic diseases and physical ageing.

We share six of our greatest suggestions for moving towards personal optimal health, no matter where you are in life, in honour of National Women’s Health Week.

Get more active on a regular basis.

Regular physical activity cannot be emphasised enough. Women who exercise regularly typically have healthier blood pressure and cholesterol levels as well as a lower chance of significant chronic conditions including dementia, diabetes, and heart disease. Maintaining an active lifestyle as you approach menopause can also help reduce or eliminate troublesome symptoms including hot flashes, nocturnal sweats, and moodiness.

Making time each day of the week for 30 to 60 minutes of moderate-intensity exercise can improve your sleep, give you more energy, help you curb your cravings for unhealthy foods, and help you maintain a healthy body weight.

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It’s true that saying than doing. Fortunately, increasing your exercise level is simple and doable. The simple act of purchasing a fitness tracker can inspire you to walk more each day. Try organising weekly step competitions with your friends and coworkers to add even more interest.

To add extra movement to your day, use the stairs as frequently as you can. You may also add additional steps by consistently parking your car a little further from your destination. A terrific approach to centre yourself, unwind, or simply take in the scenery is to go for a walk. Take a walk in the early morning before you leave for work or right away after you arrive home before you settle in for the evening.

If you already exercise regularly, you probably have room for improvement. Flexibility, balance, and mobility are just as important as strength and endurance in a well-rounded training regimen.

Put getting enough sleep first.

The stresses of modern life make it more and more difficult for many women to get a full night’s sleep. Nevertheless, consider this: The advantages to your health that a good night’s sleep can offer much outweigh your to-do list.

You can stay productive, maintain a better level of reasoning, and maintain control over your emotions by getting the amount of sleep you require to feel refreshed and balanced. Also, it promotes long-term health protection.

At every stage of life, sleep is crucial. Both the body and the mind can benefit from it. Women who regularly lack sleep are more likely to struggle with memory and weight management, as well as have a higher chance of getting heart disease.

Improve your sleeping patterns to begin with. After 2 p.m., avoid caffeine consumption. Put your phone on mute or sleep mode and turn off all alerts at least 30 minutes before you want to go to bed to avoid using screens. Read a book or listen to calming music instead of using a computer, tablet, or television.

To cleanse your mind, try deep breathing exercises and meditation. You may also try journaling before night to get rid of any negative thoughts.

Plan a yearly well-woman exam

You’re missing a huge opportunity to protect your long-term health if you only visit the doctor when you’re feeling under the weather. If you are unaware of an underlying health issue, you cannot treat it.

You can always find time for your yearly well woman exam because preventive care is the foundation of good health. It’s a great chance to check for major health issues like high blood pressure and bad cholesterol levels that frequently go undiscovered. You should also consider whether you need a mammogram, Pap test, HPV screening, or osteoporosis screening now.

Give up smoking forever.

Smoking is a destructive habit that harms every system in the body. You are more prone to develop osteoporosis, rheumatoid arthritis, cataracts, and gum disease in addition to an increased risk for certain cancers. Women who smoke are also more likely than non-smokers to experience menopause earlier in life.

Visit us so we can discuss how you can permanently stop smoking. You’re not alone – 14% of American women suffer from tobacco addiction — but there are resources that can help, including support groups, treatments, and replacements. The good news is that quitting smoking can reduce your risk of premature mortality by half, even if you’re already in your middle age.

Enhance your diet

Pay close attention to your diet! Healthy cuisine need not be bland or uninteresting. Instead, it can entail vibrant, appealing meals, exciting new flavours, and foods you’ve never tried before. Eat as many fresh, whole foods as you can. Examine the ingredients in the packaged foods you buy at the shop, even if you don’t have time to prepare a meal from scratch.

Pay close attention to the amount of sugar and carbohydrates in foods, especially those that are marketed as “low-fat.” Try whole-grain or vegetarian alternatives that are more nutrient-dense and less processed — faro, quinoa, or cauliflower rice, for instance, are better options than typical pasta and white rice. To enhance flavours and add interest to healthful meals, use herbs and spices.

Including more plant-based foods like vegetables, legumes, fruits, whole grains, nuts, and seeds in your diet to increase your intake of fibre. Women who consume a diet high in fibre are more likely to keep their weight down, stay healthy, and live longer.

Get away from the tedium of the daily grind

Having a reliable routine can make it easier for you to get through the day when you have a lot going on in your life. But, you risk losing touch with who you are if your routine begins to feel like a rut.

Try mixing things up to get your mind going and rekindle some of your creative energy. Give yourself 20 minutes a day to do something you enjoy and turn off your phone. Your 20-minute break will refresh your mind for the rest of the day, whether you decide to meditate, go for a stroll outside, paint a picture, or spend some time learning a new language.

Nothing excites us more as specialists in women’s health than being able to assist you in discovering your optimal level of personal wellness. Tell us how we can assist you. Whenever, you can make an appointment by calling our Princeton, New Jersey, office or online.