Ask anyone who made a list of New Year’s resolutions this year, and you’ll most certainly hear something fitness-related. In fact, to “lose weight” or to “eat healthier” remains the number one resolution for 2017 of Americans, according to a survey of Statistic Brain Research Institute.
But these resolutions are easier said than done; they are sometimes unrealistic and oftentimes overwhelming. But they’re not impossible to do. With the help of Nutritionist-Dietitian Cheshire Que, here are five strategies that shun quick fixes in favor of results-producing changes for your health. These tips would especially be beneficial for women.
Catch up on your 8-hour sleep
Sleeping eight hours a day provides a world of good to your mood, memory, and immune system. Lack of sleep is bad especially for females as it contributes to weight gain and obesity that wrecks your monthly period.
Go easy on sweets and fried food
Balance out your calorie intake and minimize junk foods (fried, sweet, and salty). It’s helpful to note that excessive amounts make you cramp, bloat, and may cause a sudden rise and fall on your sugar levels thus affecting your mood as well.
Eat fresh
Que strongly advises women currently on their monthly period to eat fruits and vegetables high in fiber to keep them light and less bloated. And because they’re high in fiber as well as vitamins and antioxidants, they help increase your satiety, making you feel full in just a few, smaller servings.
Que recommends adding ampalaya (rich in iron and insulin-like properties), malunggay and other dark leafy vegetables (rich in iron), carrots (high in Vitamin A), kangkong or Chinese spinach (rich in calcium), and chayote (rich in fiber and folate) to your diet. She suggests keeping a food journal to set up your meal plan to success.
Take a multivitamin supplement
If your intake of nutrient-rich food is inadequate, supplementing your health with multivitamins offers a great deal of help. Take multivitamins that have all the necessary vitamins including calcium for strong bones and folate for a healthy heart and sound mind. Those experiencing heavy menstrual flow are advised to take an iron supplement to prevent iron deficiency anemia.
Move, move, move
Desk jobs, long commutes, and too much Facebook and Netflix are about as fattening as a steady diet of bacon and hotdogs. Here are some ways to stand up and just go: walk around your home while on the phone, dance while cooking, wash your car instead of taking it to the car wash, grab a coffee to-go and walk as you sip. Mindful movement can offset all the sitting you can’t avoid and may help you to burn more calories a day.
And if you find yourself constantly using your period as an excuse to not go to the gym, take it from restaurateur and blogger Dianne Salazar. She said, “That time of the month doesn’t need to hinder you from physical activities like working out. It actually helps you feel less sluggish and it boosts your mood. I do CrossFit almost everyday even when I’m on my period and I need not worry about leaks and discomfort, thanks to Jeunesse Anion All Night Pad! It gives me maximum protection even when I lift heavy weights.”
Available at Watsons, Mercury Drug Stores, and other leading supermarkets and groceries nationwide, Jeunesse Anion also offers ultra day non-wing, ultra day pad, ultra night pad, all-night pad, and panty liner to help every woman go through her period with ease and comfort.