As 2022 approaches, we’re all thinking about ways we can improve for the New Year. Although you may feel the urge to write down a lofty list of goals that includes “go to the gym every day,” we urge you to take a more realistic approach to your health this year.
The key to writing a New Year’s resolution list that you can sustain well past January is setting realistic, manageable goals and establishing an environment that makes it easier to accomplish those goals.
So, without further ado, here are 7 women’s health goals that you can accomplish this year.
7 Ways for Women to Prioritize Their Health as They Prepare for The New Year
These women’s health goals for your New Year’s resolution list are essential for a healthy body and mind.
Get Better Sleep
Like everything on this list, getting better sleep is relative to you. Oversleeping and under-sleeping both carry negative consequences for your health, and the most important thing here is to get on a routine of sleeping and waking up at (roughly) the same time each day.
Here’s how you can focus on getting better sleep:
- Turn off all the lights when you sleep, including the TV
- Turn off all screens at least an hour before bed
- Make a point to wind down before bed with a good book, a bath or shower, or a cup of tea
- Avoid rigorous exercise and heavy eating two hours before bed
Drink More Water
One of the greatest (and simplest) things you can do for your health is to drink more water.
You might think that you drink plenty of water—but when you consider that 75% of Americans are chronically dehydrated, you may want to rethink that statement.
Dehydration may be the culprit if you notice that:
- You feel tired often
- You have dry skin or a dry mouth
- You experience constipation
- Your muscles feel weak or cramp up
- You struggle to focus or concentrate
- You get headaches often
So, set a goal to drink more water. Your body and your mind will thank you.
Improve Your Diet
Now, when we say “diet,” we’re not advising you to “go on a diet.” Diets often include drastic changes to your lifestyle that are unsustainable. They often focus on deprivation instead of inclusion.
Instead of going on a diet this year, you can focus on improving your diet. This means making small (emphasis on small) and manageable changes to your lifestyle that will impact your health in the long run.
Here are some suggestions.
Eat less:
- Red meat
- Processed foods and processed meats
- Snacks, cookies, chips, and crackers
- Sugary drinks (including fruit juices)
- Sugary snacks, candy, and pastries
- Trans fats
Eat more:
- Leafy greens
- Whole grains (like brown rice)
- Chicken and fish
- Healthy fats (that includes olive oil, avocados, nuts, and seeds)
Add More Activity to Your Lifestyle
It’s no secret to anyone that regular exercise is good for your health. But you may not know that 25% of Americans are not active at all, and about 60% of adults in the US don’t reach the recommended amount of activity. And sedentary lifestyles are more common among women than men.
So, the chances are that adding more activity into your life can benefit your health.
Make Breast Exams a Part of Your Routine
Your doctor will inform you when it’s time to receive a mammogram, but self-exams should be performed at all stages of life. If you’re not familiar with how your breasts look and feel, 2022 is the time to get acquainted.
Being aware of any unusual changes in weight, density, tenderness, shape, or size can help your doctors make an early diagnosis.
Practice Meditation More Often
Many of us meditate without even realizing it. Have you ever paused to take a deep breath and regain your composure? Meditation is a lot like that.
There are tons of resources to help you meditate, but our favorite is Calm.
If you struggle to fall asleep, try meditating at night. You may need just 15 minutes of meditation to fall asleep. Other nights, you may need an hour.
Don’t stress if meditation doesn’t work for you right away. Your brain is a muscle that needs to be strengthened. If you stick with it over the course of a few weeks, you’ll soon realize just how beneficial meditation is for your mental health.
Make More Time for Self-Care
You deserve to be taken care of. You deserve to have dedicated time for yourself. Self-care helps you establish more self-compassion and self-love, which are essential for a healthy mind.
Add more positivity to your life by making self-care practices like these the norm in your life:
- Taking a bubble bath or a hot shower
- Doing yoga or meditating
- Taking time to sit quietly in nature
- Sipping on a hot cup of tea
- Tidying up your space
- Creating a safe and special place that is all yours
- Reading a book
- Going on a calm walk
- Coloring, knitting, sewing, or painting
Final Thoughts: Make 2022 About You
It might seem selfish, but your New Year’s resolution can (and should) be all about you and your health.
Focusing on your physical and mental health will enable you to be the best version of yourself in all other areas of your life—whether it be your personal relationships or your performance at work. For more information about Women’s Health, or If you’re looking for an OBGYN in the Cincinnati area or seeking further, call us at 513-241-4774, or schedule your appointment.