National Women’s Health and Fitness Day, celebrated the last Wednesday in September, is a nation-wide effort to focus attention on the importance of regular exercise and healthy living for women. This day dedicated to women of all ages, and strives to help women — and the women in our lives — learn how to celebrate your body, mind, and well-being, by working towards a stronger and healthier you.
This unique national program is also part of a new National Women’s Health & Fitness Week, held annually during the last week in September.
While we all understand the importance of good health, we’ve all also been guilty of putting ourselves last. It’s easy to forget the importance of our health, physical fitness and mental well-being as we manage the stress and joys of every day life.
NJ Diet would like to take this opportunity during National Women’s Health & Fitness week to provide you with valuable information on how to take charge of your health, which often begins with managing your weight through diet and exercise.
Check out these ways to help women celebrate their bodies, mind, and well-being––and help them towards the journey to good health.
Taking Charge Of Women’s Health
Keep Active By Incorporating Daily Exercise
- Try Something New: Looking to incorporate strength training into your exercise routine, or were too nervous to sign up for a class different exercise class? Trying new work outs can actually be good for your health and fitness, and mixing up your workout can be good for your body and mind.
- Exercise With A Friend: Research has shown that working out with a friend can help you stay motivated and lose more weight than those who go solo. Working out with a buddy has been proven to improve mental well-being, make exercise more fun and even increase weight loss results, according to a recent study from the University of Pennsylvania School of Medicine. So call a friend and get each other motivated.
- Working Out “On The Job”: When your work schedule is so hectic that you can’t get to a gym, there are many ways you can try to get exercise while on the job. Take the stairs instead of the elevator or choose a parking spot further away from the door; little things can add up into a lot!
- Be Consistent: Moderate exercise at least three days a week can make a significant difference to your health and well-being. Even if you’re short on time, there are ways to fit in physical activity to your everyday routine like taking the stairs instead of the elevator, biking for 20 minutes a day, taking a walk on your lunch break or with an neighbor, are all some ideas.
NJ Diet utilizes DNA testing to determine your ideal diet and workout plan. Using blood work, hair and saliva sample, patients typically lose 20-50 pounds in only 40 days. NJ Diet has proven that our weight loss program, and how it works, can be a big step in a patient’s road to a healthy life.
See Your Doctor For Regular Checkups
The HHS Office on Women’s Health recommends booking an appointment with a doctor or nurse for a well-woman checkup and any preventative screenings that might be eligible for your age group. Staying on top of any required tests and health concerns now can save you a lot of stress, time and money in the future. Some other ways to take charge of your health are:
- Know Your Family History: Discuss your family and personal health history with your health care professional to determine which cancer screenings are right for you based on your specific risk factors. Knowing your family history is important when talking to your health care professional, and encourage your loved ones to ask their health care professionals about which screenings are right for them.
- Get Your Thyroid Checked: A sluggish or hyperactive thyroid can affect your mood, weight and concentration.
- See Your Dermatologist: Your skin takes a lot of abuse from the daily elements,. so make sure regular skin exams and skin cancer screenings are part of your health routine.
- Have Regular Breast Exams: At-home breast exams are one of the best ways to catch problems early; if you do find a lump or anything unusual, schedule an appointment with your OB/GYN immediately. Early detection can save lives.
- Have A Complete Gynelogical Exam: Annual gynecological exams and routine screenings are essential to a woman’s health. Depending on your age and health history, a mammogram may also be recommended. Make an appointment today if you are overdue; no matter what your age, gynelogical health is important for all age groups.
- Check Your Bones: Ask your doctor about a bone density test during your next office visit. To ensure strong bones as you age, women should make sure their diet includes enough calcium and vitamin D to keep bones strong and healthy.
Here at NJ Diet, our personalized genetic testing can also used by any of your health care providers to help make critical decisions regarding your health. Each individual’s specific needs for essential vitamins, plus many more metabolic factors are assessed genetically to make sure you stay healthy for years to come.
Maintain A Well-Balanced, Healthy Diet
Make healthy living a priority in your everyday life by eating a nutritious, balanced diet. Gradually make small changes to your diet and you will soon be on your way to instilling healthy eating as a daily habit. Incorporate more vegetables, fruits and whole grains into your diet, reduce consumption of red meats, skip processed meats, reduce your fat intake and limit alcohol. In addition:
- Incorporate Superfoods: Broccoli, apples, turnips are examples of superfoods that can help you lose weight and boost your heart health. Superfoods have been proven to fight diseases and boost energy and even help you live longer, so why not celebrate the day by incorporating more superfoods into your diet
- Eat For Strong Bones: A healthy diet can go a long way towards helping you get enough calcium and vitamin D to keep your bones healthy and strong.
- Stay Hydrated:. Hydration is also a key component of a healthy diet. Aim for 8 glasses of water a day, and limit sugary, alcoholic or caffeinated beverages that lack in nutritional value.
- Get Your Veggies In: Eating more vegetables can do your mind and body good. Even if you aren’t a fan of eating veggies, incorporating things such as spinach and kale to fruit smoothies and shredding some zucchini into muffins and baked goods is a good way to get your servings in, without sacrificing taste!
The NJ Diet program is a specialized program which utilizes DNA testing to determine your ideal diet and workout plan, taking into account your eating behavior.
At NJ Diet, you come into our office every 10-14 days to make sure you are burning fat and losing weight correctly. Each of our client’s specific needs for vitamins and supplements are assessed, plus many more metabolic factors are genetically tested to make sure you succeed on our program — not just for temporary weight loss, but to maintain good health for life.
Pay Attention To Your Mental Health
Listen to what you, your mind and your body need. Mental health is often overlooked in everyone’s busy lives, but it as just as important – maybe even moreso – than physical health. Here are some suggestions to take care of your mental health:
- Relaxation: Try some relaxing yoga or a 5 minute meditation to help you be present, relieve stress and refresh yourself.
- Take A Siesta: New research is shedding light on the health benefits of sleep, which is good for your heart, mind, weight, and more, and since nobody really gets as much shut-eye as they’d like, working power naps into your afternoon routine to boost your energy and productivity levels is a great place to start.
- Decompress: Stress has many negative health side effects, including weight gain, mood swings, insomnia and overeating. Schedule regular massages, take hourly stretch breaks, try meditation or yoga and find ways to manage stress in a healthy way.
At NJ Diet, you will see that dieting is only one component of our program. Our program is also a detoxification and hormone balancing program – where the side effect is weight loss, but the end result is better overall health and well being.
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However you choose to celebrate, let National Women’s Health and Fitness Day be a reminder that a healthier, happier you is right around the corner––and if you’re already celebrating your health and wellness on a daily basis, you’re well on your way.
We welcome the opportunity for you to have a consultation at NJ Diet. A consultation is normally $99, but by registering on our website it will only cost $27! Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness.
In honor of National Women’s Health and Fitness, turn this “special day” into something you do everyday, to reinforce that women’s health and fitness is important for all of us!