Women's Resource Center

Every woman is superwoman. We have careers and families to tend to, households and appearances to keep up, finances and social activities to manage. The day-to-day life of a women isn’t easy, especially when we’re wearing multiple hats and fulfilling different roles. There are times when we let life take over and forget to focus on ourselves, and then our health and wellness suffers. When the daily grind gets you worked up, here are some small ways to improve your overall wellness with diet and exercise—the two best ways to take care of your body and mind.


A body that’s being fed nutritious foods will run smoother on the inside while looking and feeling better on the outside. Someone who is struggling with too much or too little weight will find that healthy eating balances you out and bring you to a normal weight range.

Your body only needs enough nutrition to keep it running. Anything in excess can get stored as fat and can lead to weight gain. Women should eat at least 1,200 calories per day, but the upper limit varies depending on your body composition, age and calories burned. If you’re unsure of how much your body needs to sustain itself, use a calorie tracker like My Fitness Pal to calculate your daily caloric allowance and macro distribution.

Your diet should consist of a healthy balance of vegetables, fruit, lean protein, whole grain, and good fats like seeds, nuts, and oils. A typical grocery haul should have a variety of food like chicken, salmon, eggs, avocado, broccoli, spinach, zucchini, asparagus, bell peppers, tomatoes, apples, blueberries, almond butter, olive oil, brown rice, quinoa and sweet potato.

Eating healthy also means drinking healthy, which means avoiding alcohol. Women with a history of depression are more than twice as likely to drink heavily, so they should limit their alcohol intake or consider quitting altogether. Alcohol isn’t healthy for anyone, but it can be especially dangerous for women because it increases the risk for breast cancer, liver disease, heart problems, and more.


Exercising not only has a positive impact on your shape, fitness levels and weight, but it can also benefit your mental health. Moving your body, expending energy, burning calories, pumping your heart and getting your blood circulating will also improve your confidence and mood. It increases your energy throughout the day and helps you sleep better at night. The more you move, the more your body will want to rest when the day is over.

If working out has never really been your thing, you can start small by walking for 15 minutes a day. A post-dinner walk will help you digest the last meal of the day and get you ready to wind down for the night. Slowly increase that time each week until you reach 30 minutes, and then try increasing your speed and distance. Eventually, walking will be so easy that you might want to start hiking or running.

Ready to move past walking? Low-impact fitness classes such as yoga and Pilatesmight be your speed. Maybe you’d rather a cardio class like spin or Zumba. Perhaps you’d prefer exercising alone on an elliptical or stationary bike. Maybe outdoor adventures and sports including swimming and volleyball are more your style. If you prefer to not exercise around men, there are many women-centric fitness classes or groups that you can join. Whatever your preferred fitness choice is, get into a habit of doing it at least three days per week and take rest days to let your muscles recover.

Stepping into a new lifestyle in which your wellness is a priority can be invigorating. It takes a while to get into a routine, and squeezing time into your busy daily schedule can be a challenge. But once you find your groove, you’ll see your physical and emotional wellbeing improving. When someone asks how you’re doing, you can say, “I’m fine”…and actually mean it.

Photo Credit: Pixabay

The above article was written and provided by:
Julia Merrill


The above information provided by

Lauren Johansmeyer
Public Outreach
Mesothelioma Center at Asbestos.com

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