{"id":28155,"date":"2021-10-06T12:12:15","date_gmt":"2021-10-06T16:12:15","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=28155"},"modified":"2021-10-07T12:48:49","modified_gmt":"2021-10-07T16:48:49","slug":"health-and-fitness-tips-for-women","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/health-and-fitness-tips-for-women\/","title":{"rendered":"11 Health And Fitness Tips All Women Should Have On Their Radar"},"content":{"rendered":"<p class=\"p2\">Facts are facts: Men and women have unique physiologies, which means they have different needs when it comes to health, fitness, and nutrition\u2014especially at various stages of their lives.<\/p>\n<p class=\"p2\">While a lot of health and fitness research is still, unfortunately, conducted on men (and therefore doesn\u2019t necessarily apply to women), scientists and health experts have been working to give women-specific guidance more of the attention it deserves.<\/p>\n<p class=\"p2\">If you\u2019re tired of scrolling through a newsfeed full of health advice and wondering what actually applies to you, as a woman, look no further. Here, experts break down the health and fitness tips they wish all women had on their radar.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2><b><\/b><span class=\"s2\"><b>1. Don&#8217;t shy away from strength training<\/b><\/span><\/h2>\n<p class=\"p4\">Though women have long been steered in the direction of cardio, incorporating <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/women-strength-training\/\" target=\"_blank\" rel=\"noopener\">regular strength training is increasingly important for women<\/a> throughout the course of their lives.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p4\">Not only does strength training help prevent injuries, make it easier to maintain a healthy weight, and improve your cardiovascular system, but it\u2019s also one of few ways you can improve bone density, says personal trainer <a href=\"https:\/\/www.hollyroser.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Holly Roser<\/span><\/a><span class=\"s3\">, C.P.T<\/span>.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p4\">Osteoporosis, a condition in which bones become weak and brittle, affects four times as many women as men, but strength training (done with free weights, weight machines, or resistance bands) can help offset bone loss, promote bone growth, and help women avoid fractures as they get older, according to <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/strength-training-builds-more-than-muscles\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Harvard Medical School<\/span><\/a>.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/strength-moves-everyone-should-do\/\" target=\"_blank\" rel=\"noopener\">5 Strength Moves Everyone Should Do<\/a><\/strong><\/p>\n<p class=\"p4\">The muscle-building benefits of strength training can also help preserve muscle over time, which not only promotes a zippy metabolism but also indirectly helps protect bones, says sports nutritionist <a href=\"https:\/\/sarahkoszyk.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Sarah Koszyk<\/span><\/a>, M.A., R.D.N.<\/p>\n<p class=\"p4\"><span class=\"s2\">Not to mention, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">research<\/span><\/a><\/span> suggests that women who strength train have higher self-esteem and body image.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p4\">Just <a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2009\/07000\/acsm_strength_training_guidelines__role_in_body.7.aspx\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">two to three strength training sessions<\/span><\/a> per week can make a difference.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2><b><\/b><span class=\"s2\"><b>2. Enjoy More fiber-rich carbs<\/b><\/span><\/h2>\n<p class=\"p4\">Thanks to decades of diet marketing, many women fear eating carbs because they associate them with weight gain. However, <i>high-fiber <\/i>carbohydrates (think starchy vegetables, fruit, beans and legumes, and whole grains\u2014not baked goods or white pasta), actually support weight loss and promote overall health, says Koszyk. The fiber in these carbohydrate sources binds with <span class=\"s2\">fat and sugar molecules in the digestive tract, helping to keep you feeling full and supporting a healthy gut.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/low-carb-isnt-working-for-you\/\" target=\"_blank\" rel=\"noopener\">7 Signs Low-Carb Isn&#8217;t Working For You<\/a><\/strong><\/p>\n<p class=\"p6\">Believe it or not, shunning these foods often does more harm than good. \u201cMany times, women crave sugar because they are hungry or haven\u2019t consumed enough energy-rich foods,\u201d Koszyk explains. \u201cHigh-fiber carbs can <i>reduce<\/i> sugar cravings, which can result in less binge-eating behaviors.\u201d<\/p>\n<p class=\"p6\">The takeaway: Don\u2019t fear fiber-filled fruits like bananas or starchy vegetables like potatoes, Koszyk says.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2><b><\/b><span class=\"s2\"><b>3. Consume ample Calories<\/b><\/span><\/h2>\n<p class=\"p4\"><span class=\"s2\">Although <a href=\"https:\/\/www.womenshealth.gov\/healthy-eating\/healthy-eating-and-women\" target=\"_blank\" rel=\"noopener\"><span class=\"s6\">women generally need fewer calories<\/span><\/a> than men, many women\u2014especially active ones\u2014are prone to undereating, explains <\/span>dietitian <a href=\"https:\/\/www.theflourishedtable.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Elise Harlow<\/span><\/a>, M.S., R.D.N<span class=\"s2\">. (You can thank diet culture for this one, too.)<\/span><\/p>\n<p class=\"p6\">In addition to irritability, fatigue, difficulty building or maintaining muscle, and constant thoughts about food, \u201c[undereating] can lead to an increased risk of certain diseases, like osteoporosis, as well as vitamin and mineral deficiencies,\u201d says Raleigh-based dietitian <a href=\"https:\/\/christinejbyrne.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Christine Byrne<\/span><\/a>, M.P.H., R.D. It also negatively impacts your metabolism, exercise performance, immune system, and more, Harlow adds.<\/p>\n<p class=\"p6\">One way to ensure you get the calories your body needs: Prioritize nutritious foods without eliminating anything from your diet (remember what we just said about those wholesome carbs?). By eliminating entire categories of foods, you run the risk of falling short on important nutrients, as well as calories overall, Byrne says.<\/p>\n<p class=\"p6\">If you need help getting a sense of your calorie needs (and whether you\u2019re meeting them), consider <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\">working with a registered dietitian<\/a>, who can evaluate your current eating habits and help you make healthy adjustments, adds Harlow.<\/p>\n<h2><b><\/b><span class=\"s2\"><b>4. Up your calcium and vitamin D intake <span class=\"Apple-converted-space\">\u00a0<\/span><\/b><\/span><\/h2>\n<p class=\"p6\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">Calcium<\/a> is the <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">most abundant mineral in the body<\/span><\/a>, helping to maintain healthy bones and teeth as well as promoting proper <a href=\"https:\/\/www.bones.nih.gov\/health-info\/bone\/bone-health\/nutrition\/calcium-and-vitamin-d-important-every-age\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">heart, nerve, and muscle function<\/span><\/a>.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p4\">Since osteoporosis <a href=\"https:\/\/www.womenshealth.gov\/a-z-topics\/osteoporosis\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">affects one in three women over 50<\/span><\/a>, bone health\u2014and thus calcium intake\u2014should be top-of-mind for women of all ages. \u201cGetting enough calcium\u2014and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a>\u2014is very important for maintaining bone strength and health,\u201d Koszyk says.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p4\">According to the <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">National Institutes of Health<\/span><\/a> (NIH), women need the following amounts of calcium per day throughout their lives:<\/p>\n<ul class=\"ul1\">\n<li class=\"li7\">Ages 14-18: 1,300 milligrams<\/li>\n<li class=\"li7\">Ages 19-50: 1,000 milligrams<\/li>\n<li class=\"li4\">Age 51 and older: 1, 200 milligrams <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<\/ul>\n<p class=\"p6\">Where to get it? \u201cDairy products are an excellent source of calcium, but those who are allergic or sensitive to dairy can get calcium from fortified dairy alternatives (like almond milk and oat milk), leafy greens, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">calcium supplements<\/a>,\u201d says Byrne.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p6\">And about that vitamin D: Calcium requires vitamin D to be absorbed properly, so Byrne recommends watching your intake of the sunshine vitamin, too. (The NIH recommends <a href=\"https:\/\/www.bones.nih.gov\/health-info\/bone\/bone-health\/nutrition\/calcium-and-vitamin-d-important-every-age\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">600 IU per day<\/span><\/a> for women under 70, though many experts now believe we need closer to <a href=\"https:\/\/endocrinenews.endocrine.org\/nov-2014-just-right-how-much-vitamin-d-is-enough\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">2,000 IU daily<\/span><\/a>.) You can get D from salmon, eggs, fortified foods, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\">supplements<\/a>.<\/p>\n<h2><b><\/b><span class=\"s2\"><b>5. Focus On folate<span class=\"Apple-converted-space\">\u00a0<\/span><\/b><\/span><\/h2>\n<p class=\"p6\"><span class=\"s3\"><a href=\"https:\/\/www.cdc.gov\/ncbddd\/folicacid\/index.html\" target=\"_blank\" rel=\"noopener\">Everyone needs <\/a><\/span>folate because the body uses it to develop new cells\u2014but it\u2019s especially essential for women during their menstruating years because of the role it plays in an embryo\u2019s neural tube development during pregnancy.<\/p>\n<p class=\"p6\">According to the <a href=\"https:\/\/www.health.ny.gov\/publications\/1340\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">New York State Department of Health<\/span><\/a>, neural tube defects (NTDs) affect about 4,000 pregnancies each year\u2014about 70 percent of which can be prevented should women consume 400 micrograms of folate per day before pregnancy and during the first trimester.<\/p>\n<p class=\"p6\">Plus, inadequate folate intake can lead to folate-deficiency anemia (a <a href=\"https:\/\/www.nhs.uk\/conditions\/vitamin-b12-or-folate-deficiency-anaemia\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">type of anemia<\/span><\/a> that makes the body create poorly functioning red blood cells), which is <a href=\"https:\/\/www.womenshealth.gov\/a-z-topics\/folic-acid%2523:~:text=How%252520much%252520folic%252520acid%252520do,acid,%252520such%252520as%252520breakfast%252520cereal.&amp;text=This%252520is%252520in%252520addition%252520to%252520the%252520folate%252520you%252520get%252520naturally%252520from%252520food.\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">more common in women<\/span><\/a> than men.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p6\"><span class=\"s3\"><a href=\"https:\/\/www.health.ny.gov\/publications\/1340\/\" target=\"_blank\" rel=\"noopener\">Research<\/a><\/span> shows that two-thirds of women in the U.S. have low folate levels, so, chances are, you could benefit from getting more. Green vegetables and beans are good sources\u2014and many cereal products are fortified with folate, too, Byrne says. \u201cPlus, if you&#8217;re thinking about becoming pregnant\u2014or if it&#8217;s even a possibility\u2014it&#8217;s a good idea to take a <a href=\"https:\/\/www.vitaminshoppe.com\/p\/folic-acid-800-mcg-300-capsules\/vs-1149\">folate supplement<\/a> or add folate-rich nutrition bars to your daily routine,\u201d she recommends.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2><b><\/b><span class=\"s2\"><b>6. Limit your alcohol intake<span class=\"Apple-converted-space\">\u00a0<\/span><\/b><\/span><\/h2>\n<p class=\"p6\">Although men consume more alcohol than women, women are more vulnerable to long-term consequences of alcohol use, such as liver diseases, cognitive decline, heart disease, and cancer, the <a href=\"https:\/\/www.cdc.gov\/alcohol\/fact-sheets\/womens-health.htm\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Centers for Disease Control and Prevention<\/span><\/a> (CDC) says.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p6\">One of the most impactful ways women can improve their health and lower their risk of chronic diseases is to keep alcohol consumption to a minimum, says Byrne. \u201c<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">The Dietary Guidelines for Americans<\/span><\/a> recommend that women consume no more than one alcoholic drink per day,\u201d she explains.<\/p>\n<h2 class=\"p6\"><span class=\"s2\"><b>7. Prioritize sleep<span class=\"Apple-converted-space\">\u00a0<\/span><\/b><\/span><\/h2>\n<p class=\"p6\">According to the <a href=\"https:\/\/www.womenshealth.gov\/a-z-topics\/insomnia%2523:~:text=Women%252520may%252520be%252520more%252520likely,to%252520sleep%252520and%252520staying%252520asleep.\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Office on Women\u2019s Health<\/span><\/a>, insomnia affects more women than men, with one in four women experiencing trouble sleeping. For this reason, physician <a href=\"https:\/\/www.premierewellness.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Dr. Susan Lovelle<\/span><\/a>, M.D., M.A.C.M., recommends that women pay extra close attention to their sleep routines.<\/p>\n<p class=\"p6\">Insufficient sleep impacts production of important hormones like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/melatonin\" target=\"_blank\" rel=\"noopener\">melatonin<\/a> and oxytocin, contributes to the build-up of toxins and other waste, and more. \u201cAll of these can lead to high blood pressure, hormone imbalances, resistant weight, and lower cognitive performance,\u201d Lovelle warns.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p6\">Though getting more sleep isn\u2019t always as easy as it sounds, Lovelle offers the following tips to promote better quality rest:<\/p>\n<ul class=\"ul1\">\n<li class=\"li7\"><span class=\"s2\"><b>Create a consistent sleep schedule.<\/b> Try not to bounce back and forth between going to bed and sleeping late on the weekends and doing so early during the week.<\/span><\/li>\n<li class=\"li7\"><span class=\"s2\"><b>Have a nighttime ritual.<\/b> Try to wind down before bedtime by turning off the screens (phone, computer, TV) and reading a book, journaling, or taking a warm bath instead.<\/span><\/li>\n<li class=\"li7\"><span class=\"s2\"><b>Avoid heavy, greasy meals before bed.<\/b> The task of digesting heavy meals makes it difficult to rest. Stick to a light snack that provides protein, like nuts, right before bed.<\/span><\/li>\n<li class=\"li4\"><span class=\"s2\"><b>Keep calm. <\/b>If you wake up in the middle of the night, stay in bed and listen to relaxing music or a guided meditation until you fall back to sleep.<\/span><\/li>\n<\/ul>\n<h2><b><\/b><span class=\"s2\"><b>8. Practice intuitive eating<\/b><\/span><\/h2>\n<p class=\"p4\">Perhaps due to the body-related social pressures and diet messaging that women are assaulted with from a young age, women are more likely to have unhealthy relationships with food\u2014and <a href=\"https:\/\/www.researchgate.net\/publication\/51819843_Are_Men_More_Intuitive_When_It_Comes_to_Eating_and_Physical_Activity\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">less likely to eat intuitively<\/span><\/a>\u2014than men, says Koszyk.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p6\">Intuitive eating is all about paying attention to and following internal hunger cues and food signals, as opposed to following diet rules or advice. According to a review published in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23962472\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\"><i>Public Health Nutrition<\/i><\/span><\/a>, intuitive eating involves three things:<\/p>\n<ul class=\"ul1\">\n<li class=\"li7\"><span class=\"s2\">Eating when you feel hungry<\/span><\/li>\n<li class=\"li7\"><span class=\"s2\">Ending your meal when you feel full<\/span><\/li>\n<li class=\"li4\"><span class=\"s2\">Not putting any restrictions on your diet except for health reasons<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<\/ul>\n<p class=\"p6\">The benefits? The review suggests that intuitive eating is linked with improved physical <i>and<\/i> mental health outcomes. Plus, another <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2212267213018960\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">review<\/span><\/a> shows that intuitive eating promotes positive self-esteem, better eating habits, and enhanced body satisfaction.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p4\">While rigid diets don\u2019t enable people to find true balance and moderation, and often demonize certain foods and result in feeling guilt and shame around eating them, intuitive eating accomplishes the opposite, Koszyk says. (This <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/mindful-eating\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">guide to eating more mindfully<\/span><\/a> will help you make the switch.)<\/p>\n<h2><b><\/b><span class=\"s2\"><b>9. Move Regularly<\/b><\/span><\/h2>\n<p class=\"p4\"><span class=\"s7\"><a href=\"https:\/\/www.thelancet.com\/journals\/lanpub\/article\/PIIS2468-2667(19)30135-5\/fulltext\" target=\"_blank\" rel=\"noopener\">Research<\/a><\/span><span class=\"s2\"> shows that women are generally less physically active than men\u2014and, according to the <a href=\"https:\/\/www.cdc.gov\/nccdphp\/sgr\/women.htm\" target=\"_blank\" rel=\"noopener\"><span class=\"s6\">CDC<\/span><\/a>, up to 60 percent of women in the U.S. don\u2019t achieve the <a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\" target=\"_blank\" rel=\"noopener\"><span class=\"s6\">recommended amount<\/span><\/a> of physical activity (<\/span>150 to 300 minutes of moderate-intensity exercise per week).<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/exercise-for-strong-bones\/\" target=\"_blank\" rel=\"noopener\">The 6 Best Types Of Exercise For Strong Bones<\/a><\/strong><\/p>\n<p class=\"p6\">So, ladies, it\u2019s time to get moving. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Studies<\/span><\/a> have shown that a sedentary lifestyle can be as detrimental to your health as smoking,\u201d says Lovelle. <a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/pa-health\/index.htm\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Regular physical activity<\/span><\/a>, meanwhile, is beneficial for weight management, reducing stress levels, maintaining strong bones and joints, and reducing the risk of chronic diseases. In fact, <a href=\"https:\/\/www.sciencedaily.com\/releases\/2016\/02\/160201142133.htm\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">research<\/span><\/a> suggests that women who walk briskly for 30 minutes five out of seven days a week cut their risk of a heart attack in half.<\/p>\n<p class=\"p6\">In addition to scheduling regular exercise time, Lovelle also recommends adding more short bursts of movement to your day. \u201cEvery hour to 90 minutes, get up and move,\u201d she says.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2><span class=\"s1\"><b> 10. Say &#8220;No&#8221; More Often<\/b><\/span><\/h2>\n<p class=\"p6\">One of the most impactful and revolutionary actions women can take for their wellbeing is to learn to say \u201cno,\u201d says London-based therapist <a href=\"https:\/\/workingonthebody.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Sally Baker<\/span><\/a>. \u201cBecause women are raised to be compliant and helpful, they tend to park their own needs and put others first,\u201d she explains.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p6\">\u201cYoung girls pick up subconsciously on early inferred messages that they\u2019ve worthy of praise only when they are quiet, modest, and helpful to others,\u201d Baker adds. \u201cIn adulthood, then, women may struggle to prioritize what they want and need for themselves over and above the needs of everyone else in their family.\u201d<\/p>\n<p class=\"p6\">The frustration and stress women often deal with as a result of this pattern can up their production of the stress hormones adrenaline and cortisol, which may elevate heart rate and blood pressure and impair immune function, according to Baker.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p6\">Since learning to say \u201cno\u201d is like building a muscle, Baker recommends starting by practicing saying it five times per day. (Don\u2019t worry, these no\u2019s can be small!) \u201cLike a muscle, your ability to say \u2018no\u2019 and prioritize your own needs will strengthen,\u201d she says.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p4\"><span class=\"s2\">Her advice: <\/span>\u201cPractice pausing and giving yourself an opportunity to explore what you want without the usual knee-jerk agreement. Then say yes or no without (later) regrets.\u201d<\/p>\n<h2><b><\/b><span class=\"s2\"><b>11. Schedule daily self-care<span class=\"Apple-converted-space\">\u00a0<\/span><\/b><\/span><\/h2>\n<p class=\"p4\">\u201cThough women are more interested in self-help and more likely to have self-improvement type resolutions, they are also more likely to put the needs of their family and work before theirs,\u201d says <a href=\"https:\/\/www.linkedin.com\/in\/saloumeh\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Dr. Saloumeh Bozorgzadeh<\/span><\/a>, PsyD, owner of <a href=\"https:\/\/www.evolve-chicago.com\/about\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Evolve Wellness<\/span><\/a>. \u201cResearch also suggests that women are more likely to exhibit perfectionism and negative self-talk than men.\u201d There are plenty of reasons for this, from expectations that women both work and manage their households to media portrayals of women and their bodies.<\/p>\n<p class=\"p4\">To combat the less-than-sunny self-talk, Lovelle recommends making a <span class=\"s2\">list of 10 loving self-affirmations that you can repeat throughout the day. Doing so helps your mind and body feel safe, calms your nervous system, and allows you to be more creative and enjoy life more fully, she says. Try phrases like \u201cI am the creator of my life\u201d or \u201cI do my best and release the rest.\u201d<\/span><\/p>\n<p class=\"p6\">Otherwise, pencil in daily time to do something for yourself\u2014even if it\u2019s just five minutes\u2014every day. (These <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/acts-of-self-care-five-minutes\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">nine acts of self-care<\/span><\/a> take a few short minutes.)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Facts are facts: Men and women have unique physiologies, which means they have different needs when it comes to health, fitness, and nutrition\u2014especially at various stages of their lives. While a lot of health and fitness research is still, unfortunately, conducted on men (and therefore doesn\u2019t necessarily apply to women), scientists and health experts have<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/health-and-fitness-tips-for-women\/\">Read More <span class=\"screen-reader-text\">11 Health And Fitness Tips All Women Should Have On Their Radar<\/span><\/a><\/p>\n","protected":false},"author":246,"featured_media":28159,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,5,9],"tags":[],"class_list":["post-28155","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast 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