Women’s bodies go through so much, from hormonal ups and downs to childbirth and menopause. Today’s fast-paced lifestyles only add more hurdles when it comes to maintaining a healthy daily routine. To look and feel amazing at any age, you have to make smart choices for your health and wellness. It is said that the journey of a thousand miles begins with a single step such as adding a probiotic supplement to your daily diet. So, instead of getting stressed over month or year-long routines, start small. Here are 9 simple things you can do daily that will help you achieve your health and wellness goals.
Choose natural foods.
Eating a healthy diet is paramount to maintaining health and wellness. Deduct as many processed foods from your diet as you can. Choose natural foods, seasonal fruits and vegetables, whole grains, high-fiber greens, and leaner cuts of meat instead. Cut out high-calorie beverages from your diet altogether. Women need between 800 and 1500mgs of calcium on a daily basis so as to avoid osteoporosis as you age. (1) Get your daily calcium intake from probiotic-rich dairy products. Kefir and buttermilk are good sources of probiotics which help to support a healthy gut.
Start your day with lemon juice and probiotics.
A couple of cups of warm water and lemon juice each morning is a great recipe for a healthy life. Not only will it keep you hydrated, but lemon juice is also known to reduce constipation and give your body a generous dose of nutrients and phytochemicals.
Ensuring that your digestive health and immune system is at its best is the easiest way to reach your wellness goals. This is where probiotics can help you. The best time to take probiotics is first thing in the morning before food, with a glass of water. The food gives the probiotic bacteria fuel—they’re living organisms, so they need to eat too!—and the water helps to dilute your stomach acids, which can be a difficult obstacle for probiotics to survive otherwise. To ensure even more of those good bugs survive their journey to your gut, our probiotic supplements utilize a scientifically-proven delivery technology, giving them 15x the survivability over standard tablets.
Choose a quality probiotic supplement designed to meet women’s specific needs. Yeast is a Beast is formulated with targeted strains to support women’s health (2) to help with urinary tract infections (UTIs) and yeast infections and support the normal growth of yeast as well as overall immune and digestive health.
Add a 10-minute morning ritual to your daily schedule.
Everything you put into your body has a direct impact on your health—this includes the food you eat as well as the thoughts you think. Start every single day right by taking 10 minutes off for yourself. Enjoy the quiet time by reading, meditating, or writing down your intentions for the day. Whatever you choose to do with your 10 minutes, ensure that it is something that makes you feel good and reduces your stress levels. In addition, this could be a good time to tie in your probiotic routine. As we already mentioned, probiotics are best taken first thing—eating soon after—and they have shown to be beneficial for mental health, promoting mental clarity and boosting mood.
Get enough sleep.
The importance of getting a good night’s sleep cannot be stressed enough. Lack of quality sleep has been linked to a number of health and wellness impediments such as weight gain, depression, and higher stress levels. Aim at getting at least 7-8 hours of sleep every night. It is called “beauty sleep” for good reason—with adequate sleep, you will find yourself waking up with a glowing face and determination to tackle the day to come.
Add some form of exercise to your day.
Whether you choose to take a walk, start your day with yoga routines, hit the gym for some strength training, or just stretch your limbs in the confines of your home, adding even a little bit of movement to your daily routine can help reduce your cortisol levels (also known as the “stress hormone”). Daily physical activity provides many health benefits for both your body as well as your mind. Aim at getting at least 30 minutes of cardiovascular activity in before you eat anything in the morning. Research shows that exercising after a night of fasting can help you burn up to 20% more fat as compared to exercise during any other time of the day. (3) It’s also great for your heart health and can help reduce the risk of many health problems such as heart disease, diabetes, and stroke. (4)
Say goodbye to sugar.
If health and wellness is your prime target, sugar intake is a hindrance that you ought to get rid of as soon as possible. Try a full sugar detox for at least a month or so. There is a prolific body of research that shows that eating too much sugar has serious ramifications on your health. From weight gain to high levels of cholesterol, blood sugar, and blood pressure, sugar intake has been linked to a number of avoidable health issues.
This is a tried and tested health and wellness tip. If you tend to forget to drink water throughout the day, make your bottle of water more visible. Fill it up in the morning, and keep it on your desk right in front of you. Your goal is simply to finish drinking at least eight glasses or two liters of water in the course of the day. You can add to your water intake by sipping on sugar-free green tea during the day as well. Check out our post for more tips on how to ensure your drinking enough water. In addition, water consumption has been shown to affect mood and energy, with decreased water intake having detrimental effects including decreased contentedness, calmness, positive emotions, and vigor/activity. (5)
Do not skip meals.
There will always be meetings and busy schedules to contend with. However, it is important to ensure that your daily schedule does not take time away from your meals. Instead of eating three large meals in a day, adjust your portion sizes and aim at eating smaller healthy meals 5-6 times as well as adding a probiotic to your daily diet. Along with breakfast, lunch, dinner, and healthy snacks, ensure that you do not skip your post-exercise meal. This recovery meal after your workout provides the necessary fuel to your body, boosts your energy, and promotes quick recovery of your muscles.
Use technology to your advantage.
Surrounded as you are by smartphones, laptops, and tablets, it is a good idea to make all this technology work for you. Install apps to remind you to drink water and track your fitness levels—what can be measured, can be improved. If you find it difficult to meditate or empty all the thoughts from your mind, there are plenty of apps that can help you calm down and center yourself with guided meditations and the soothing sounds of the ocean or rain. You can also follow health and wellness influencers on Instagram and other social media channels for tips and inspiration on how to improve and maintain your health.
A woman’s health and wellness needs change with time, but these evergreen healthy habits cover the basics that remain the same. Our women’s probiotic supplements—Yeast is a Beast, Here’s the Skinny, and Labor of Love—offer optimal support for your health and wellbeing for every stage of life.
- Thulkar, J., & Singh, S. (2015). “Overview of research studies on osteoporosis in menopausal women since the last decade.” Journal of Mid-Life Health 6, no. 3 (2015): 104-107. doi: 10.4103/0976-7800.165589.
- Borges, S, J Silva, and P Teixeira. “The role of lactobacilli and probiotics in maintaining vaginal health.” Arch Gynecol Obstet 289, no. 3 (2014): 479-89. doi: 10.1007/s00404-013-3064-9.
- Gonzalez, Javier T., Rachel C. Veasey, Penny L. S. Rumbold, and Emma J. Stevenson. “Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males.” British Journal of Nutrition 110, no. 4 (2013): 721-732. doi: 10.1017/S0007114512005582.
- “Endurance Exercise (Aerobic).” American Heart Association. Last modified April 2018. https://www.heart.org/en/healthy-living/fitness/fitness-basics/endurance-exercise-aerobic.
- Pross, N, A Demazières, N Girard, R Barnouin, D Metzger, A Klein, E Perrier, et al. “Effects of changes in water intake on mood of high and low drinkers.” PLoS ONE 9, no. 4 (2014): e94754. doi: 10.1371/journal.pone.0094754.