3 Health Tips for Women

By: Devan Mercereau, Physiotherapist

There’s no denying it, these 18 months have been a whirlwind for many of us. From the continuous announcements and updates to changes in restrictions, activities and social gatherings, many of us have had to adapt throughout this time.

Having some sort of routine on a day-to-day basis can help us prioritize self-care, create better habits and even help with our mental health. There is no cookie cutter routine for everyone – each of us have different lifestyles, goals, careers, and accessibility. That being said, there are a few components to your routine that can help change your health and make time for care.

Below, you will find 3 habits that can help change your health for the better:

1. Establishing a Sleep Routine to Ensure Adequate Rest

Sleep is a key factor in our day-to-day health and a major contributor to proper healing. Adequate rest can help to increase our moods and productivity throughout the day. It is important for us to get around 7-9 hours of sleep a night. Now, I know what some of you are thinking – that seems like an impossible amount of rest to get every night! But, simply getting into the habit of waking up around the same time every day and going to bed at the same time can help build our routines to make us feel more rested. This usually means an alarm to wake you up in the morning and for your bedtime too!

Limiting screen time (phones, T.V., computers and tablets) prior to going to bed can also help with a better sleep. Alternatives such as reading, audio books, journaling or mediation are great ways to help wind down from our busy lives to get a better, more restful sleep.

Getting enough sleep can boost our energy levels, which ties into the next habit – having enough energy to get physical activity into our daily routine.

2. Add Physical Activity into Your Daily Routine

Making time in our routines for physical activity throughout the day plays an important role in our overall health and energy levels. The great thing about physical activity is that we can do it in so many different ways. Whether it is strength training, running, walking, biking, hiking, chasing after the kiddos, taking the stairs, or sporting activities!

Having a variety of physical activity can help us stay motivated and interested in any form of exercise. There are a couple things to consider when incorporating physical activity into our daily routine: such as what are your goals or motivations, what is your current level of physical activity and are there any reasons as to why you should not participate. If there are any concerns about where to start, talking to your medical doctor or getting exercise suggestions from a Physiotherapist can help guide you in the right direction! With such a range of exercises, many of our physical activity routines will look different based on our goals, abilities, accessibility and interests.

Adding exercise into your daily routine, even just 30 minutes a day can help improve or maintain your range of motion, muscle strength and endurance, and balance. All of these components are key throughout our lives to keep us functional!

3. Nutrition and How to Eat to Nourish Our Bodies

D Nutrition is another key component to our health. Healthy eating habits can help fuel us to exercise and plays a role in a good night’s sleep. Getting the proper sources of carbohydrates, protein and fats help us regulate our energy, increase moods, and allows us to stay strong and healthy. A balanced diet can also help lower risks of secondary medical conditions such as: type 2 diabetes, high cholesterol, and high blood pressure.

Following the recommendations on the Canada’s Food Guide is a helpful way to guide us into healthier eating habits. Each person will have different dietary needs based on their age, medical history, and activity level. To help incorporate healthy eating into your routine try making a list of groceries and meals for the week or get the family involved and have a plan ahead of time (especially for those with busy schedules) to help you keep on track to a healthier diet and routine.

If you have a lingering injury that is limiting you from physical activity, need some guidance with exercises prescription, or want to make more time for care, then feel free to reach out to the clinic or book an appointment online with one of our team members by clicking here.

Resources:

https://www.helpguide.org/articles/sleep/getting-better-sleep.htm

https://www.blurtitout.org/2018/11/08/mental-health-benefits-routine/

https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health

https://food-guide.canada.ca/en/