7 Ways to Boost Women's Health for International Women's Day

In honor of International Women’s Day on March 8th, we’re breaking down some of the best ways to keep your body healthy and high-performing with these 7 tips.

International Women’s Day is a time to honor the female leaders, friends, and family members in your life. During this time of year we celebrate the achievements of women in our community and take a look back at how far we’ve come. In 2024, it’s more important than ever for women to maintain their health. Honor yourself and your body with these 7 tips!

1. Screen for women’s health care issues.

Women’s health care can be complicated. People assigned female at birth (AFAB) are susceptible to diseases like ovarian cancer, breast cancer, and cervical cancer, all of which can be caught and treated early with proper preventative testing. No matter your age, be sure to pay attention to any unexpected body changes or symptoms.

Ask your doctor about traditional preventative testing, from annual well woman exams to age-related testing like mammograms, pap smears, and more.

2. Get in some exercise.

Diseases like heart disease, diabetes, liver disorders, and certain types of cancer have been linked to obesity—and statistically, women are more likely to be obese than men. The best way to fight obesity is with a healthy diet and regular exercise. In general, doctors recommend at least 30 minutes of medium-intensity exercise 5 times per week.

More specifically, exercise like cardio and strength training help improve blood pressure, heart rate, oxygen levels, and more. HIIT—high-intensity interval training—is a great choice for women because it targets multiple systems in the body in a relatively short amount of time. Check out our personal training services to learn more about small group or individual HIIT sessions!

3. Pay attention to diet—but don’t “diet” for diet’s sake.

Oh, fad diets. If only we could get rid of them all!! A popular “weight loss” diet is not the key to a healthy and wholesome future. A balanced diet should shy away from crash diets and other “lose weight quick” schemes.

Women’s bodies in particular are more prone to conditions like anemia (low iron in the bloodstream), anorexia, and osteoporosis. Make sure you’re following a natural diet rich in calcium, vitamins and minerals, vegetables, and fruit. It’s okay to have red meat and treats like wine and chocolate from time to time, but focus on foods and drinks that make you feel full, energized, and ready to take on the world.

4. Practice excellent sleep hygiene.

Speaking of energy, it’s critical to practice good sleep hygiene. This doesn’t only refer to the amount of sleep you get each night, but the quality of that sleep. If you toss and turn for twelve hours, you often feel less rested than you would after six or seven hours of deep sleep. Statistically, women are more likely than men to deal with depression, anxiety, mood disorders, and stress. Sleep is the body’s natural defense against all of these.

To practice good sleep hygiene, keep your bedroom dark and cool at night. Use a white noise machine, lo-fi music, or other background noise to help you slip away. Natural supplements like melatonin or essential oils like lavender can help you relax and sink into deep sleep (but always talk to your doctor before you start a new supplement!).

5. Walk at least 6,000 steps per day.

Did you know the old “10,000 steps a day” adage isn’t recommended anymore? Doctors now see 6,000 as the number of steps to aim for. This number keeps your heart pumping and your oxygen levels high without needing to slog away at the treadmill or long runs.

Cardio can be extremely good for you. Just a walk around your neighborhood or a quick jog up and down the stairs at work can boost your mood, blood pressure, and overall wellness. Aiming for 6,000 steps a day—trackable on your phone, smart watch, or fitness band—is an excellent benchmark to keep you active during a busy day.

6. Lower your stress whenever you can.

Let’s face it: Being a woman in 2024 can be stressful. Between all the different hats we wear—leader, spouse, friend, daughter, mother—it’s all too easy for a simple day to turn into a massive stressor. Stress is linked to a variety of health conditions, including heart disease, insomnia, mood disorders, and even cancer. Lowering your stress whenever you can keeps your body working the way it should—and makes you feel so much better along the way.

Invest in “me” time with self-care activities like hot baths, yoga, and deep breathing exercises. Guided meditation with F3 Wellness Connections offers an excellent way to lower your stress and put you in touch with your inner self. Along with good sleep and a good diet, lowered stress can help you reach your life’s full potential.

7. Drink more water.

Finally, let’s talk about water. Everyone should aim for at least 2.7 liters of water per day, around six to eight tall glasses of water. If you live in a hot or dry climate, spend a lot of time on your feet, or live an active lifestyle, aim for 3 liters or more (about eight to ten tall glasses of water). And we do mean every day.

Drinking plenty of water helps your body eliminate harmful waste in the kidneys and other organ systems, in addition to keeping your body temperature within normal ranges and protecting sensitive tissues. Dehydration can be extremely dangerous, let alone seriously uncomfortable. Drinking enough water prevents headaches, body aches, dry eyes, and more. If you need help remembering to drink water throughout the day, consider setting reminders on your phone, or invest in a large water bottle with time trackers on the side. You’ll know when to stop and take a drink, when to refill, and when your body is getting enough water.

With these tips—and a little help from your friends at F3 Wellness Connections—you can honor your body and women’s history year round.

To learn more about our personal training, couples’, and small-group training options for women, contact us at glenn@f3wellnessconnections.com. We’ll get you started with a FREE 30-minute consultation and design a comprehensive wellness plan exclusive to YOUR body, YOUR needs, YOUR schedule, and YOUR experience level.