40+ ultimate healthy lifestyle tips women need in a fast-paced World

Have you ever wondered how to maintain a healthy lifestyle while balancing work, family, or personal commitments? Trust me !! you are not alone. So many women are caught up in the hectic pace of the modern world, often overlooking their health and well-being.

According to recent reports from the Centers for Disease Control and Prevention (CDC), Heart disease alone is responsible for approximately 1 in every 5 female deaths in the United States. But, we don’t need to be scared of this data. With some actionable steps, we can safeguard our health and vitality easily.

Doesn’t it feel great to imagine waking up each morning feeling refreshed and ready to take whatever the day may bring? But then, you think about the demands of modern life and back out. I hear you.

You don’t need to make a big change. And I am not going to tell you to let go of your comfort foods and habits. By simply integrating a few small, healthy habits into your daily routine, you can easily take control of your physical and mental health and elevate every aspect of your life. Studies have shown that adopting good health habits, such as a balanced diet, regular physical activity, maintaining a healthy body weight, and avoiding smoking and excessive alcohol consumption, can significantly improve life expectancy.

I have summed up a list of 40 ultimate healthy lifestyle tips that are beneficial for women in today’s fast-paced world.

Move your body every day

The easiest key to a healthy lifestyle is moving our body every day. Moving doesn’t only mean jogging or running, it also includes walking, any form of exercise and/or yoga.

Not only does movement make us feel good, but it also boosts our mood and helps us feel more energetic.

1. Exercise

Exercise offers many benefits to our body and mind. Setting aside 15-20 minutes from our day for exercise will make us burn calories and help us maintain good health. This will also result in many other benefits such as strong bones and muscles, improved cardiovascular health, reduced risk of cardiovascular disease, and increased body flexibility and coordination.

I know it can be overwhelming to hear about many forms of exercise. But for basic health maintenance, we can start with low-intensity body-weight exercises like lunges, squats, planks, and push-ups, and then gradually move to high-intensity training.

Other fun ways to incorporate exercise are cycling, swimming, dancing, etc.

2. Yoga

If workouts aren’t your thing, yoga’s got your back. Doing yoga every day is a great way to maintain physical, mental, and emotional well-being.

It helps to develop strength, balance, and flexibility in the body, to reduce stress and anxiety, and also to cultivate focus, resilience, and self-awareness. This creates an overall healthy life.

Here are some of the great yoga mats you can find in 2024.

3. Brisk walk

If neither exercise nor yoga interests you, there is another easiest way to get your body moving- A brisk walk. It is a high-intensity walk covering about 4 miles per hour.

It has a low impact on joints and is suitable for people of all age groups and fitness levels. We can go out for a quick brisk walk anytime during the day.

For some reason, if you are unable to go out for a walk, you can check out these great treadmill options.

Follow Mindfulness and Healthy Habits

We often forget to relax and take it easy when we have so many things on our plate. Most of us have been there. Did you know? chronic stress has been linked to obesity, depression, anxiety disorders, etc. leading to increased risk of health diseases and diabetes.

So, taking a few minutes out to do activities that help us decompress and get a sense of calm and refreshment is a great way to build a healthy and fulfilled life.

4. Meditation

A lot of people get intimidated by the term “Meditation”. Meditation doesn’t always mean going to a place away from your family/friends to get inner peace. The simplest way is to separate a few minutes from our daily distractions and sit quietly for a few minutes.

We can also visualize our ideal peaceful self or concentrate on thoughts that bring us joy. If we want to dive deeper, we can join local or online guided meditation sessions.

Doing meditation regularly creates a lot of feel-good hormones in our body and keeps us well.

5. Take deep breaths

Another great way to relax our body is to give our body a few big, refreshing gulps of air. It is a simple but one of the most powerful ways to reduce stress and tension, especially when we are feeling anxious or overwhelmed.

So, throughout the day, take a few deep breaths in through your nose and out through your mouth to melt away your stress.

6. Practice gratitude

Life doesn’t always go our way but the beauty of life lies in these uncertainties. Gratitude means appreciating the positive aspects of life and focusing on what we have. Practicing gratitude daily helps us build emotional strength, reduces anxiety, and deepens our relationship with others.

These play a great role in maintaining our physical health too. There are so many ways to practice gratitude. I have two of my favorite ways :

a. I start and end my day with gratitude. Every morning- I think about at least 3 things I am grateful for and end my day thinking about at least 3 positive experiences of the day.

b. I keep a gratitude journal to write about the things I am grateful for or challenges I overcame.

You can also keep a gratitude jar or gratitude meditation, etc. There are many simple ways to do it, you just need to find something that works best for you.

7. Write it down

If you have never tried this, you must. Writing is a great way to express yourself. It is like having a conversation with yourself which helps you to navigate thoughts and feelings and to let out stress.

There are so many writing tools and techniques (both paper and digital forms) out there.

Depending on what time of the day you are writing, you can write about how your day went, your plan for the day, situations/people you are grateful for, challenges you overcame, daily affirmations and the list goes on.

This is a great way to self-reflect and add positivity to your life which will contribute to overall wellness.

8. A refreshing shower

This is the most underrated way to relieve stress. People use hydrotherapy which is a therapeutic approach that involves using water to promote good health and well-being. But we don’t even have to go that far.

For daily relaxation, we can make a quick warm/cold shower or contrast bath(alternating hot and cold bath) our daily routine. You come out feeling a lot lighter physically, mentally, and emotionally after a refreshing bath.

Prioritize a Well-Balanced and Healthy Diet

At the heart of our effort to maintain a healthy lifestyle lies a healthy diet with well-balanced meal choices. Building healthy food habits is not as hard as we think. We just need to make more mindful food choices, including nourishing foods, to maintain energy levels, build the immune system, and support our overall health.

9. Master 80/20 rule

With our modern lifestyle, it is difficult to cook every day. But if we plan and prepare nutrient-dense food 80% of the time and indulge in restaurant meals, desserts, or other treats occasionally, that will make a significant difference in our health.

There are so many easy wholesome recipes that we can make in less than an hour and enjoy with family. This will provide us with a realistic approach to both nourishing our body and satisfying our taste buds without restrictions and so ultimately help us maintain a healthy life.

10: Eat Rainbow

Fruits and Vegetables are a great source of vital nutrients such as vitamins, minerals, iron, calcium, antioxidants, and phytonutrients which strengthen our immune system, reduce inflammation, promote joint health, and lower the risk of chronic diseases.

They are low in calories but rich in fiber and water content making them excellent choices for digestive health.

We can either eat them raw with breakfast, lunch, snacks, or dinner or try more creative ideas like blending them in our morning smoothie, layer them up in a sandwich or wrap, soup them for dinner, create a refreshing dip, etc.

Fruits and Veggies add vibrant color to our plates and also provide a flavorful treat to taste buds helping us maintain overall health.

11: Pack your lunch

Packing lunch not only saves us time and money compared to eating out every day, but it also helps us to avoid unhealthy fast food options. By preparing meals at home, we can choose nutritious ingredients as well as portion sizes that align with our health goals.

This is a great way to be safe from additives, salt, sugar, and fats and to gain a healthy lifestyle.

12. Boost gut health with prebiotics

“All disease begins in the gut” – Hippocrates said it more than 2000 years ago. To this date, there have been many types of research that have shown the interconnection between the gut and various aspects of a healthy lifestyle, including, digestion, immune function, mental health, and more.

Apart from fresh fruits and veggies, Prebiotics play a crucial role in supporting gut health by nourishing the beneficial bacteria residing in our digestive system.

Foods like yogurt, kefir, kimchi, sauerkraut, pickled veggies, and kombucha are rich sources of probiotics and can help to flourish our digestive health.

So, including these meals in our diets optimizes gut health and overall well-being.

13. Supplement if necessary

Multivitamins and vitamin D supplements play important roles in supporting a healthy lifestyle. Multivitamins offer a convenient way to fill nutritional gaps, providing essential vitamins and minerals that may be lacking in our diet.

Vitamin D the sunshine vitamin, is crucial for calcium absorption, bone strength, and immune function. However, many people have inadequate levels of vitamin D due to limited sun exposure or dietary deficiencies.

So, it is essential to consult with a healthcare professional and take multivitamins and/or vitamin D supplements according to our health needs.

Prioritize peaceful sleep

It is through a good night’s sleep that our body repairs tissues and regulates hormones, promoting physical and mental revival. Sound sleep is linked to improved cognitive function, mood stability, and immune function thus contributing to overall health and well-being.

Prioritizing sound sleep involves focusing on both the duration and the depth of our rest. It means creating a sleep-friendly environment that promotes relaxation, minimizes disruptions, and ensures we wake up feeling refreshed.

14. Consistent sleep schedule

It is beneficial to create a peaceful pre-sleep routine to get a sound sleep. This involves dimming bright lights and reducing exposure to electronic screens, noise, or stimulating activity that can disrupt the body’s natural sleep-wake cycle.

Also, engaging in calming activities such as reading books, practicing gentle yoga or meditation, and taking a warm bath as bedtime approaches gives a signal to our body that it is time to wind down.

Limit alcohol

Alcohol is a known depressant that impairs our judgment, coordination, and cognitive function. Excessive alcohol consumption is associated with an increased risk of liver disease, heart disease, certain cancers, and mental health disorders.

While abstaining from alcohol altogether is ideal for overall health, if you find yourself still consuming it, it’s crucial to start by setting limits on your intake. Gradually reducing alcohol consumption can help mitigate its negative effects on your health and well-being.

15. Reduce the amount

Practically, limiting alcohol consumption involves setting clear boundaries and practicing moderation. This can safeguard you from various health issues caused by overconsumption of alcohol.

After all, small changes lead to significant improvements in the long run.

16. Take a break

Another way to limit or cut off alcohol is to start taking a break from it for a few weeks or months. You can replace it with non-alcoholic beverages or mocktails, coconut water, etc, and find alternative ways to socialize that don’t revolve around alcohol.

Make better Fat choices

Not all Fat is harmful to our health. Instead of avoiding them altogether, it is necessary to focus on selecting the right types of fats that support our body’s needs. Including low fat dairy as part of a nutrient-dense diet can help improve physical and mental well-being.

Making better fat choices isn’t about deprivation; it’s about making informed decisions that nourish our bodies and support our overall health and vitality.

17. Replace with healthy fats

Opting for healthy fats, such as those found in avocados, nuts, seeds, olive oil, etc provides many health benefits. These fats are rich in omega-3 and omega-6 fatty acids, which are essential for brain function, heart health, and reducing inflammation in the body.

These can help us lower cholesterol levels, support cardiovascular health, and promote better brain function.

So, don’t stop yourself from eating that avocado sandwich or handful of nuts for snacks.

18. Limit packaged and fried foods

Packaged are loaded with preservatives, additives, and hidden sugars, and fried foods are often cooked in unhealthy oils. These types of foods are often high in unhealthy fats, sodium, sugar, and artificial additives, all of which can contribute to various health problems when consumed regularly.

So, to lower the risk of obesity, heart disease, type 2 diabetes, and other chronic diseases, it is better to focus on whole, nutrient-dense food and homemade meals and snacks.

Also, choosing healthier cooking methods at home: like baking, grilling, or steaming, instead of frying, can further improve the nutritional quality of our meals.

Keep mind active

Keeping the mind active through regular exercise is beneficial for overall cognitive health and well-being. This sharpens our memory and develops problem-solving skills.

Staying mentally active can boost mood, reduce stress, and promote a sense of fulfillment and accomplishment.

19. Find a new hobby

Finding a new hobby is not just about filling our free time; it is about keeping our minds creatively engaged and finding a way of self-expression. It can be anything that stimulates our imaginations- like painting, learning musical instruments, or even writing.

Hobbies bring us joy, help us recharge, and enrich our lives in countless ways.

20. Play fun brain games

If you play puzzles, word games, riddles, chess, sudoku, etc. you are already on the right path of stress relief and creativity. Brain-building games not only entertain us but also sharpen our problem-solving skills, increase confidence, and improve mental agility.

These games challenge our brains to think critically, strategize, and solve problems which boosts our brain power and promotes an overall healthy lifestyle.

Keep your skin and hair healthy

Keeping our skin and hair healthy is needed for physical and mental well-being. A balanced diet, sufficient hydration, managing stress levels, and getting enough sleep are some of the ways that surely promote a healthy lifestyle internally.

Externally, we need to wash our face, body, and hair as well as moisturize regularly with products that have the least/no chemicals.

21. Use sunscreen everyday

Sunscreen protects skin from the harmful effects of ultraviolet (UV) radiation emitted by the sun, which can lead to premature aging, sunburns, and an increased risk of skin cancer.

When choosing a sunscreen, it is better to opt for a broad-spectrum formula with an SPF of 30 or higher, reapply every two hours, or after swimming or sweating.

22. Limit skincare products with harsh chemicals

Using skincare products with less or no chemicals is key for the well-being of both our skin and the environment. They are made from gentle ingredients sourced directly from nature, avoiding harsh chemicals and artificial additives commonly found in most of the products.

By opting for natural products, we minimize exposure to potentially harmful substances and reduce the risk of skin irritation, allergies, and other adverse reactions.

They also support sustainable and eco-friendly practices, as these products are often produced using renewable resources and biodegradable packaging.

Stay connected with loved ones

Quality time with family and friends benefits us both physically and mentally. Regular communication with loved ones provides a sense of belonging and support that can significantly impact our overall happiness and satisfaction and lower the levels of anxiety, depression, and loneliness, promoting better mental health outcomes.

23. Plan fun activities

Planning a fun activity is a great way to promote a healthy lifestyle. By organizing and participating in activities together, families create opportunities for shared experiences, laughter, and meaningful connections. It can be outdoor adventures like hiking, biking, crafting, cooking or simply playing card games.

The main purpose is to cultivate a supportive and loving environment that nurtures both individual and collective health and happiness.

24. Normalize virtual hangouts

With a busy modern lifestyle, it is not always possible to meet our loved ones as planned. But we can plan virtual hangouts: like video calls, Hosting virtual events, movie nights, or dinner parties to maintain connection despite physical distance.

These virtual gatherings offer opportunities for laughter, conversation, and shared experiences, fostering a sense of belonging. Virtual hangouts also provide an outlet for relaxation and stress relief, allowing us to unwind and have fun from the comfort of our own homes.

25. Regular communication

Phone calls, video texts, text messages, and even social media are great ways to stay in touch with our loved ones and keep each other informed about important events, milestones, and everyday experiences.

Regular communication allows us to share joys, and sorrows reducing feelings of loneliness and anxiety and enhancing overall happiness and life satisfaction. It also provides opportunities to offer and receive guidance, advice, and encouragement during challenging times.

We cultivate deeper connections and strengthen bonds with support our overall health.

Sip Detox drinks

Detox drinks have cleansing and revitalizing capabilities. They help to flush out toxins from the body, support digestion, boost metabolism, and promote overall well-being. Adding them to our daily routine can help you stay hydrated, nourished, and energized, while also providing a flavorful way to promote optimal health and vitality.

26. Detox juices and water

Detox juices can be easy Beetroot juice, coconut water, lemon water, or infused water. They can be made from fruits, vegetables, herbs, or a combination of these.

Beetroot, Kale, spinach, cucumber, watermelon, ginger, berries, rosemary, and parsley are all great sources to promote hydration, digestion, and vitality.

27. Detox mocktails

Detox mocktails are great health-conscious alternatives offering great flavor without alcohol or added sugars. These refreshing beverages are crafted from a blend of fresh fruits, vegetables, herbs, and natural sweeteners, creating a delicious concoction that supports a healthy lifestyle.

They are typically made with ingredients like citrus fruits, berries, cucumbers, and herbs like mint or basil which promote hydration, support digestion, and boost the body’s natural detoxification processes.

28. Detox teas

Detox teas are a soothing and health-promoting beverage that supports a healthy lifestyle.

They are made from a blend of herbs, and spices, such as dandelion root, licorice root, ginger, turmeric, fennel, etc to support the body’s natural detoxification process, help flush out toxins, reduce inflammation, alleviate stomach discomfort, and support liver and kidney function.

Antioxidants on many detox tea ingredients help to combat stress which can help with being safe from chronic diseases.

Sit less, move more

Prolonged sitting is linked to various health concerns such as obesity, and cardiovascular and mental diseases. We need to seek an opportunity to stand, walk, and engage in physical activity throughout the day to improve overall well-being.

29. Set movement alarms

One of the best ways to incorporate regular movement is to set an alarm to serve as a gentle reminder to break away from sitting. By setting alarms at strategic intervals, such as every hour or two, we can ensure that you’re not spending prolonged periods sitting down.

30. Set adjustable workstations

Standing desks offer versatility, enabling us to easily switch between seated and standing positions with a push of a button or simple manual adjustment which improves circulation and alleviates strain on the back and neck.

The adjustable workstation also encourages more movement and helps for a more active lifestyle. This promotes better posture and overall physical well-being.

31. Active commuting options

If your office or other destination is within a few miles, active commuting such as walking or cycling promotes improved fitness and mental well-being. This can add up to significant amounts of exercise without the need for dedicated workout time.

It also actively allows us to disconnect from digital devices, promoting mindfulness and present-moment awareness during the journey.

32. Track sedentary time

This is a great way to promote a healthy lifestyle and reduce the negative effects of prolonged sitting. By monitoring periods of inactivity throughout the day, we can gain insight into their sedentary behaviors and can make informed decisions to prioritize movement.

We can use smartphone apps, activity trackers, etc to easily monitor and get real-time feedback on our sedentary time and set goals to limit it. Tracking sedentary time also encourages mindfulness and accountability, making us more aware of our habits and behaviors related to sitting.

Screen-free time

Today’s world is digitally driven and screens have permeated every part of our life. So, it is crucial to take intentional breaks to preserve our physical and mental well-being.

By limiting screen time, we can reduce posture-related issues as well as prevent eye issues. This way we will be leaning towards a healthier lifestyle.

33. Follow the 20-20-20 rule

The 20-20-20 rule suggests that for every 20 minutes spent in front of the screen, we should take a 20-second break to look at something 20 feet away. Prolonged device usage causes dry eyes, headaches, eye strain, etc. Taking regular breaks allows us to rest our eyes, refocus attention, and maintain productivity.

35. Schedule time for Mindful Idleness

Many of us unknowingly spend our day constantly in front of the screen and become mentally overwhelmed and exhausted.

So taking an intentional break from technology and taking screen-free walks, mindful breathing exercises, etc helps us to disconnect from digital noise and reconnect with ourselves on a deeper level.

This ultimately leads us to a healthier and more balanced lifestyle.

36. Keep the phone out of the bedroom

One way to cut breaks from technology is by keeping phones out of the bedroom. A one-hour restrain before and after bedtime, during which we can refrain from using electronic devices, can significantly improve our sleep quality and overall well-being.

We can replace phone alarms with a sunrise alarm clock. This will provide a restful environment for sleep and waking up which ultimately provides a healthy lifestyle.

Sync light dinner with body clock

Having a light dinner and syncing with the body’s internal clock can help with various physiological processes, such as digestion, metabolism, and promote better sleep. It is also beneficial for maintaining a healthy weight, which is crucial for protecting against various health conditions and ensuring an overall healthy life.

37. Optimal meal timing

We may wonder what would be the optimal meal timing for a healthy lifestyle. Having dinner approximately 3 hours before bed and keeping that time consistent each day is a great way to regulate the body’s internal clock, called the circadian rhythm.

This routine supports digestion, metabolism, as well as sleep patterns. Giving sufficient time for the body to digest food before bed stabilizes our blood sugar levels, and promotes better appetite control as well as sound sleep.

38. Choose Lighter Dinner Options

Choosing lighter dinner options before dinner can have numerous health benefits. Lighter dinner options can be good protein, fat sources, vegetables, and whole grains. These lighter options prevent discomfort, and sluggishness and promote better sleep quality.

Schedule health examinations

All the points mentioned above are preventive measures we can take for a healthy lifestyle. But we also need to schedule health checkups and screenings for optimal health.

Regular health examinations help us to make informed decisions about our health and ensure we are on the right path towards a healthier and happier life.

40. Annual test

Annual blood tests not only help us identify essential vitamins and mineral deficiencies but are also a great way to monitor our blood pressure, sugar levels, cholesterol levels, etc.

This helps us to find out the early signs of diabetes, cardiovascular issues, and many other diseases which is one of the most important ways to lead a healthy lifestyle.

41. Cancer Screenings

There are some common cancer screenings for women- mammograms for breast cancer, Pap smears for cervical cancer, and Colonoscopy for colorectal cancer.

These screenings help us in the proactive detection of cancer and so improve our chances of being safe from a fatal disease.

What is a healthy lifestyle?

A healthy lifestyle is important and all about making conscious choices to prioritize physical, mental, and emotional well-being. This includes eating a balanced diet, minimizing processed foods, staying active, managing stress, and getting regular health check-ups.

Also, practicing mindfulness, developing healthy relationships, and finding joy in everyday activities contribute to a healthy and fulfilling life.

How Can a Healthy Lifestyle Benefit You?

Healthy living improves our physical health, promotes our mental and emotional well-being, increases energy levels, and enhances longevity and vitality.

Conclusion/Wrapping Up

With a few changes to our daily life habits, we can easily manage a healthy lifestyle. Using these tips mentioned above, you can easily take charge of your quality of life, be a healthy and happy being, and also thrive in this modern life.

Frequently Asked Questions

1. How can I manage healthy eating habits while traveling or dining out frequently?

There are many ways to maintain a healthy lifestyle while traveling. You can research restaurants with nutritious choices, be mindful of portion sizes, limit sugary drinks and alcoholic beverages, and pack healthy snacks like fruits and nuts to curb hunger between meals. Perfection is not realistic so it is okay if you have a couple of indulgent meals. You just need to listen to your body and get back on track with healthy eating habits.

2. What are some practical strategies for overcoming cravings and sticking to a nutritious diet

Sticking to a nutritious diet is difficult but achievable. Here are some practical strategies we can try :

a. Cravings are often triggered by stress, boredom, etc. By identifying these food cues, we can develop strategies to address these cravings effectively.

b. Sometimes thirst can be mistaken for hunger since dehydration triggers cravings. Staying hydrated helps too.

c. Keeping healthy snacks like nuts, fruits, yogurt, etc handy makes it easier to make nutritious choices when cravings strike.

d. If your cravings are indulgent, limit your portion and allow yourself to enjoy in moderation.

e. Get sufficient sleep and manage stress to prevent emotional eating habits.

About the Author samira

Follow me

Share 0