Old age is inevitable. All of us will discover one day that our bodies no longer move like they used to, and our health problems seem to increase. The new good news is that there are things we can do to live longer and take care of ourselves now, no matter what age we are. Incorporating healthy habits into our lifestyle can make the aging process easier and maybe even prolong life.

Women, in particular, have certain health concerns as they get older. Osteoporosis affects many women so it is important to get enough calcium through food or supplements each day. The Recommended Daily Allowance of calcium for women age 19-50 is 1,000 milligrams per day while the recommendations for those over 50 are 1,200 milligrams. Women can also integrate other healthy habits for strong bones like strength training, avoiding caffeinated beverages, and quitting smoking.

Eat the Rainbow

It is important for everyone to eat a wide variety of fruits and vegetables because those who do so have consistent low rates of chronic diseases. The popular adage is to eat the rainbow, meaning that you should incorporate lots of different colors or varieties of fruits and vegetables into your diets. Colorful fruits and vegetables contain critical nutrients and antioxidants that can combat the aging process.

Floss Daily

Oral health is a critical part of taking care of oneself. Good daily habits like brushing your teeth and flossing go a long way in preventing not only dental problems but many diseases. Flossing is especially useful for reducing bacteria in your mouth because too much bacteria can cause inflammation, enter your blood stream, and increase your risk of heart disease.

Get Your Omega-3s

Omega-3s are fatty acids found in different foods including dark greens, nuts, and fish. There are two types that are essential for optimal health and those are EPA and DHA. Omega-3s provide all kinds of benefits including lowering cholesterol, reducing joint pain and inflammation, improving depression, and protecting against Alzheimer’s and dementia. Omega-3s are found in fatty fish such as salmon, tuna, mackerel, and sardines as well as Brussels sprouts, kale, spinach, flaxseed, soybean, and walnuts. People who do not like to eat fish should consider taking a fish oil supplement.

Move

It is a well-known fact that getting regular exercise can prolong life and make the aging process easier. On the other hand, exercise is harder as we get older, and it may also be harder to find time to be physically active as circumstances change and other pursuits compete for our time. Do your best to make exercise a priority in your family and find activities that you enjoy.

Get Regular Checkups

One of the best methods for living longer is to get regular checkups at the doctor’s office. Preventative care can detect health issues before they become problematic and your physician can assist you in implementing lifestyle changes to address those.

Of course, it takes time and effort to implement some of these changes into your daily routine. However, if they help you and your loved ones to live longer and improve the quality of life, it will be well worth it.

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Pregnancy is a unique time in a woman’s life. Having another human being growing inside you can be both a delight but also bring its own challenges. Moms-to-be go through many different changes, especially when it comes to their physical bodies. Women who are pregnant experience weight gain, odd food cravings at all times of the day, hormonal changes, frequent bathroom breaks, the swelling of feet and ankles, and much more. Being pregnant can feel like a blessing as well as a curse.

It might be tempting to become careless when it comes to diet and exercise when pregnant. After all, your body is going through rapid changes and you are now eating for two (or more!). However, pregnancy is a time when diet and exercise could not be more critical. Exercise is vital for recovery and weight loss after birth and has many other benefits. Taking control of your diet during pregnancy is essential for giving your baby the right nutrients for healthy growth.

Implementing suitable exercises and diet plans can enhance you and your baby during pregnancy. Here are some ideas for both to get you started on the right path:

Exercise

For pregnant women, exercise holds many benefits. It helps you feel better and gives you more energy to make it through the day. Exercising goes a long way in preparing your body for birth and aids in maintaining your fitness level. Exercise also helps your body recover faster after the birth. Some promising studies even show that exercise can help reduce the risk of complications. Some exercises, like yoga and Pilates, help to reduce stress, increase flexibility, and reduce pain, all benefits for pregnant women.

The key to exercising during pregnancy is finding the right ones to do. Many women can continue doing the same exercises they enjoyed before becoming pregnant, but it is important to get recommendations from a health care provider. Excellent cardio exercises for pregnant women include walking, swimming, dancing, and low-impact aerobics. Weight training is also important in order to strengthen your muscles and build up stamina. A physician might also recommend what is called Kegel exercises in order to strengthen pelvic muscles and reduce incontinence.

Dieting

During pregnancy, you will probably have to make a few changes to your diet, even if you are already a healthy eater. Pregnant women need more of certain kinds of nutrients like protein, fiber, iron, calcium, Vitamin A, Vitamin C, and folic acid. In order to make sure you are getting enough of the nutrients you and your baby need, it is strongly recommended to take prenatal supplements. Pregnancy does not have to lead to excessive weight gain, however. Soon-to-be moms should be consuming more calories a day than they did more becoming pregnant but only about 300 more in the second trimester and 450 more in the third trimester.

In the end, the right diet and exercise will only help you during pregnancy. Be sure to talk to your doctor about what will work for you and your baby.

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Attempting to manage a family, kids and a job while maintaining a healthy lifestyle can be quite overwhelming. The simple days of running to the gym or going on a last minute run have been replaced by school lunches, homework, business deadlines and fostering meaningful relationships. Adding a weekly workout schedule to the list can sometimes seem too much and is usually the first item to be unfulfilled from your daily task list.  But, it can absolutely be done and you will look and feel amazing. 

I am a working mother of four children and after looking in the mirror one day several years ago, I realized that I hadn’t put any effort into living a healthy lifestyle since I became a mother. I was completely focused on my family and my business, but I wasn’t making time for myself.  I made a decision six years ago to get healthy, workout and live a positive life.  It wasn’t easy.  I gave up a few times after just a few months.  But, I started over more than once and eventually it stuck.  I’ve had a consistent workout schedule for nearly five years now and I’ve never felt or looked healthier. I have reached and exceeded my goals year after year.  Now, I continuously look forward to what the next challenge will be.

It really doesn’t take much to get back on track.  You just have to take the first step which is definitely the hardest. In fact, once you get into the swing of a consistent workout schedule and start seeing actual results, you will be even more motivated and find yourself going beyond your expectations. Taking time for yourself each day will positively impact all areas of your life and you will be a better mother, wife and business woman.  When you feel good about yourself, you are more positive and will be open to amazing opportunities.

1. SET GOALS:  Set weekly goals to workout.  3-4 times per week is best, but even if you can only work out 1-2 times, that’s a great start.  Include some form of cardio and strength training as a part of your workout.  Even if you only have 30 minutes each day-that’s great.
   
2. FIND A FRIEND:  It makes it more difficult to find an excuse to not go to the gym, walk or run when you have a friend counting on you standing in your office ready to go. If you can afford a personal trainer, try this option one time per week-just another friend waiting for you at the gym to help you be accountable and provide new workout ideas.
   
3. CHALLENGE YOURSELF: As you go week to week and fulfill your goals, challenge yourself the next month to increase the number of workouts each week or the time you workout each day.
   
4. TIME: Try using part of your lunch hour to workout.  If you are eating healthy snacks throughout the day, you can take the beginning of your lunch hour to workout and the last 20 minutes or so to eat a healthy lunch. This is what I do nearly every day. It has been the key for me being able to maintain a consistent workout schedule.
   
5. EAT HEALTHY:  No matter what your workout schedule, if you don’t eat a healthy diet, you won’t make much if any progress on getting fit. Just being aware of what you are putting in your body and really thinking about it first can really cut down on the calories. This has been another key for me – meal proportions.
   
6. DRESS UP: This may sound silly…don’t dress too frumpy when you workout.  As you increase your workout schedule, seeing the results and you looking fabulous while doing it is actually very motivating.
   
7. DON’T GIVE UP: Even if you skip a week or a month, set a new goal and start over until it sticks! YOU CAN DO IT!!

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For Moms of all ages, your health must come first.  Always check with your doctor for proper check ups.

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