Women's Health: Simple Strategies for Time-Poor Superwomen

Feel like you’re juggling skills could rival that of a Cirque-du-Soleil performer?

Whether you're a dedicated mum, a career-focused professional, or both, it's easy to get caught up in the daily grind and neglect your health. 

However, feeling great doesn't have to be a luxury reserved for those with loads free time (who are those people, anyway?!). I always tell my clients that being busy and healthy shouldn’t be mutually exclusive.

 In this blog post, I’ll share some practical strategies tailored to time-poor women who want to prioritise their health.

1.Simplify your nutrition:

  • Start your journey to feeling great by paying attention to what you eat. Opt for nutrient-dense, whole foods that provide sustained energy. Here are some time-efficient tips:

    • Meal Prep: Dedicate between 30min each week to prepare healthy meals and snacks in advance. This will save you time and ensure you have nutritious options readily available.

    • Quick and Healthy Recipes: Explore recipes that are easy to make and don't require hours in the kitchen. Batch-cooking soups, stir-fries, or baked veg are great ways to save time.

2. Mindful Eating:

  • Practice mindful eating, even when you're short on time.

    • Slow down, sit down, savour your food, and focus on hunger and fullness cues. This can prevent overeating and improve digestion.

2. Stress management:

  • Chronic stress negatively impacts your ability to reach and maintain a healthy weight because it reduces digestive function and contributes to inflammation. 

    • Incorporate short relaxation techniques, such as deep breathing exercises or stretching, into your daily routine. Even just a few minutes can make a difference.

4. Move your body in a way that you love:

  • You don't need hours at the gym to stay active. Moderate-intensity workouts, which can be as short as 20-30 minutes, offer an effective way to boost your fitness and energy, and support healthy weight loss.

  • Incorporate physical activity into your daily life. Take the stairs, walk or bike instead of driving for short trips.

5. Sleep is your superpower:

  • Good quality sleep helps reduce stress levels, regulate your hunger & fullness cues and assist with healthy weight management.

    • Access natural sunlight within 30min of waking to help regulate your circadian rhythm

    • Swap caffeine intake to after breakfast, and cut caffeine after 2pm

    • Create a sleep-friendly environment (turning lights low), establish a consistent bedtime routine (same time each night & morning), and ditch technology at least 30min before bed. Grab my free sleep guide here.

6. Seek support and delegation:

  • If there’s something I’ve learned as a busy working mum, it’s to ask for help, not wait for it to be offered... Whether sharing household tasks with a partner, seeking childcare assistance, or delegating at work, lightening your load can free up time for self-care.

7. Regular Health check-ups:

  • Your body whispers before it screams.

    • Schedule regular check-ups with your healthcare provider.

    • Get blood tests twice yearly to track trends in your Cholesterol, Iron, Thyroid, blood sugar, and immune health.

8. Hydration:

  • Don’t underestimate the importance of hydration for supporting everything from digestive, mental, hormonal and muscular health.

    • Stay hydrated throughout the day. Carry a reusable water bottle and sip on water or herbal teas. Set yourself a goal of 2-3L per day.

9. Supplements:

  • Don’t play guesswork with your health and waste money on a tonne of over-the-counter supplements that you probably don’t need.

    • Consult with a Nutritionist or healthcare professional to determine if supplements are necessary to address specific deficiencies or support your overall well-being.

 

Bottom Line:

Remember, feeling great is not a luxury; it's a necessity for women like you who want to thrive in their roles as caregivers, professionals, and everything in between. By making small, intentional changes to your daily routine, even time-poor superwomen can prioritise your health and well-being. 

Start today, and you'll be amazed at the positive impact these strategies can have on your energy, mood, and overall quality of life.




Notes

 
Lifestyle, NutritionCailie Fordwomenshealth, hormonehealth, perimenopauseComment