1. Set goals and plan ahead Healthy women have a plan for their week. They don't beat themselves up every day about sticking to a plan, but they know that if they go to the gym or their favorite class a few days a week, they won't skip it. She also sets aside a little extra time once a week to plan healthy meals ahead of time. Source: love and lemons
2. Cook once, eat twice One of the best habits I've developed overtime is making meals in bulk so I can use leftovers for lunch the next day. I know, leftovers are boring, right? do not worry. There are many ways to mix it up and be creative. For example, once I make roasted vegetables with eggs and avocado for dinner, I use the roasted vegetables for lunch with hummus and some of my favorite cheese.
3. Don't compare Comparing yourself to other people is the root of all evil. It causes jealousy, envy, fullness and sorrow, resulting in a bad wife. The next time you find yourself wishing you were that girl with glowing skin or slim legs, remind yourself of your unique qualities: inside and out.
4. express gratitude Showing or acknowledging how grateful you are for different things in your life can reduce depression and boost your immunity. Sounds crazy, right? But the connection between our thoughts, moods, and brain chemistry is complex, and when we take care of it, it can lead to improved well-being. Try writing 3-5 things in your gratitude journal every evening or morning and watch the magic happen. Source: lululemon
5. Regular physical activity No brainer, right? Get up and get out! Whether it's walking, yoga, running, spinning, dancing, kickboxing, hiking or swimming, exercise has many benefits, including releasing endorphins, managing weight, improving sleep, increasing memory, strength and confidence. Remember to listen to your body and do what feels right for you. Personally, I love running, but it's not the best exercise for everyone. If yoga speaks to you, find your favorite studio and make it a habit. No matter what type of exercise you choose, it's important to be consistent so that it becomes a habit and something you look forward to. To keep you on track, find a workout partner who enjoys the same types of exercise as you to keep you accountable.
6. Eat whole, real foods Here's the thing, you get out what you put in. Your body needs high-quality fuel to function at optimal levels, so try to eat a diet with 5 or fewer ingredients – less is better! Fruits, vegetables, eggs, nuts, and seeds are perfect examples of healthy, whole, real foods. If you've been experiencing skin, digestive issues, bloating, or mood swings, I promise this little trick will help tenfold.
7. Check the labels There is a lot of truth on the label of your favorite food. Check it before you buy to make sure you know all the key ingredients. Rule of thumb: if you can't pronounce it, you probably won't want to eat it. Besides being able to pronounce the food you're putting into your body, the most important thing you want to look for is the added sugar hidden in your favorite foods. You want to see how many grams of sugar your food contains and if it is listed as the first ingredient. White sugar is highly processed and should be avoided. Finally, choose foods with a short list of ingredients. My magic number is five or less.
8. They had fun While healthy women want to have a schedule full of healthy activities like cooking at home and going to the bar, they also want to have fun. Being healthy doesn't have to and shouldn't be another stress in life. Life is about finding a balance that makes you feel good and fit in your life. I don't want to make assumptions, but I'm guessing hitting the gym 7 days a week and eating nothing but raw salad isn't going to put you in the best frame of mind. Remember, it's good to give yourself room for spontaneity and permission to let go. Sometimes skipping the gym and opting for drinks and apps with girls is the healthiest thing you can do.
9. Avoid stress From weight gain to anxiety and mood swings, stress manifests itself in our bodies in incredibly negative ways. Understanding what stresses you out and how it affects your body is important to your overall health. Identifying stress triggers will allow you to act quickly. Find ways to calm and relax your mind, or activities that help you relax. Source: Marianna Hewitt
10. Think about what is happening to your body When we think of health, we usually think of the food we eat. What we often don't realize is the importance of what we put on our skin. Many shampoos, lotions, and even cleansers contain toxic ingredients that can harm our overall health. Remember, just like food, read your label!
11. Hydrate Our body is mostly made up of water, so it goes without saying that we need to drink a lot of it to stay healthy. Many of us are chronically dehydrated despite having plenty of clean water. Water is essential for proper circulation, digestion, healthy skin, and it also carries other nutrients to the rest of your body. So how much should you drink? Cut your body weight in pounds in half, and that's how many ounces you should drink. When you work out and sweat H20, you want to drink more. Try to have an extra 8 ounces for every hour of exercise.
12. Self-care Many of us are constantly looking out for the well-being of others and forget to take care of ourselves. We justify ignoring our own needs by saying it's selfish or saying, "I don't need that," but there's a reason airlines tell you to put on your own oxygen mask first. If you don't have the energy to take care of yourself, you have nothing left to give to others and give your best. So do it: treat yourself to a massage,
13. Use the power of your mind You're an Everygirl, so chances are you've got a lot going on in your life—a rockin' social life, a killer career, a gym membership, and a great side hustle or hobby. It can be easy to jump from one activity to another without thinking, mindfulness is an incredibly important and powerful tool for your overall health. It allows you to focus and be present, which means you have better exercise, don't eat too much, a calm and cool reaction in stressful situations. Everyone has different ways to use their own mindfulness, but my favorite way is quick and easy and can be done anywhere: focus on your breath. Try this, the next time you feel stressed, or even when you wake up, close your eyes, take ten deep and slow breaths in and out, and focus on the sensations in your body.
14. Try something new Many of us feel comfortable and safe doing the things we know and are good at. Trying new things and stepping out of our comfort zone can be scary and exciting at the same time. But embracing all the emotions that come with it can have many health benefits. When you rise to the challenge, you experience personal growth and discovery and an optimal state of mind. It can be different for everyone. For others, it may be visiting a new exercise or the movie itself; for others, it's education about something you're passionate about; and for others it's jumping out of a plane in a beautiful landscape. It doesn't matter what trying something new means to you, try it and push your own boundaries, discomfort will open up new feelings and opportunities where you can discover a part of yourself that you didn't even know existed.
15. Get some zzz's Don't underestimate the power of quality sleep. It is best to sleep at least 6-8 hours per night. When you get a good, restful night's sleep, you work at higher cognitive function, reduce your cravings for junk food, and generally have a better mood. Healthy women like to sleep in nice sheets, away from their phones and in comfortable pajamas.
Stress is not just a state of mind. This actually causes the body to release hormones such as adrenaline – the fight-or-flight chemical that raises blood pressure and increases heart rate. Another stress hormone is cortisol. High levels of cortisol are associated with elevated blood glucose and insulin resistance, which can lead to diabetes, heart disease, and depression. The choices some people make to deal with stress also affect health. Michos says people often cope with stress by drinking too much alcohol, avoiding exercise or eating junk food, all of which can lead to heart disease. Fortunately, it is possible to manage stress in a healthy way.
5 healthy ways to manage stress
Be social.
Find time with friends and loved ones for fun and support. "Studies show that social isolation increases the risk of heart disease," Michos said. Social isolation is associated with risk behaviors such as physical inactivity and smoking, which can lead to heart disease.
Get active
Exercise increases endorphins, which improve your mood and keep your heart healthy through better fitness. The American Heart Association recommends moderate aerobic exercise for 30 minutes a day, five days a week. Michos also recommends increasing activity with the "20-2-8" rule: For every 20 minutes of sitting, spend eight minutes standing and two minutes walking. He suggests you walk at least 10,000 steps a day – track your steps and motivate yourself with a pedometer or activity tracker.
Practice mindful eating.
If you use food as a coping mechanism, pack healthy snacks when you know you won't have any, avoid situations where you might make bad decisions, and plan your meals ahead of time.
Look on the bright side.
Research shows that optimism improves health. For example, a new study shows that optimism improves recovery from acute coronary syndrome.
Schedule time for yourself.
"Self-care is important. Women are so busy taking care of children, their wives and others that they neglect their own health. Make sure you make time for good food, exercise and hobbies that bring you joy,” Michos said. Group of smiling adults stretching before exercising.
Breast development is an important part of a woman's birth. Breast development occurs at different stages of a woman's life: first before birth, again during puberty and after childbearing age. Changes also occur in the breasts during the menstrual cycle and when a woman reaches menopause.
When does breast development begin?
Breasts begin to form while the unborn baby is still growing in the mother's womb. It begins to thicken in the area of the breast called the mammary ridge or milk line. Before a baby girl is born, nipples and the beginnings of the milk duct system are formed. Breast changes continue throughout a woman's life. The first thing to develop are the lobules or small subdivisions of the breast tissue. Then the mammary glands develop, which consist of 15 to 24 lobes. The mammary glands are affected by hormones that are activated during puberty. Involution of the milk ducts is the last major change that takes place in the breast tissue. The mammary glands begin to shrink slowly. It usually starts at age 35.
What changes occur in the breast during puberty?
As a girl approaches puberty, the first visible signs of breast development begin. As the ovaries begin to produce and release estrogen, fat begins to accumulate in the connective tissue. This causes breast enlargement. The canal system is also starting to grow. Often these breast changes occur with both pubic hair and armpit hair. When ovulation and menstruation begin, the secretory glands at the end of the milk ducts begin to form the breasts. The breast and ductal system continue to grow and mature, with the development of many glands and lobules. The rate of breast growth is different for every young woman.
Description of the stages of female breast development
Phase 1 Preteen. Only the tip of the nipple is raised.
The Stage 2 buttons will appear and the breasts and nipples will rise. The dark area of skin around the nipple (areola) enlarges.
Stage 3 Breasts are slightly larger, with glandular breast tissue.
Stage 4 The areola and nipple rise to form a second mound above the rest of the breast.
Stage 5 Mature breasts. The breasts can be round and only the nipple is raised.
What cyclical changes occur in the breast during the menstrual cycle?
Every month, women go through changes in hormones that make up a normal menstrual cycle. The hormone estrogen is produced by the ovaries in the first half of the menstrual cycle. Stimulates the growth of milk ducts in the breast. An increase in estrogen levels leads to ovulation in the middle of the cycle. Then the hormone progesterone takes over in the second half of the cycle. Stimulates the production of mammary glands. These hormones are thought to be responsible for the cyclical changes many women experience in their breasts before menstruation. This includes swelling, aches and pains. During menstruation, many women also experience changes in the structure of their breasts. Her breasts may feel very lumpy. This is because the mammary glands grow to prepare for a possible pregnancy. If pregnancy does not occur, the breasts will return to their normal size. When menstruation begins, the cycle begins again. What happens to the breasts during pregnancy and milk production? Many health care providers believe that breasts are not fully mature until a woman gives birth and produces milk. Breast changes are one of the first signs of pregnancy. It is a result of the hormone progesterone. In addition, the dark areas of skin around the nipples (areola) begin to swell. This is followed by rapid swelling of the breasts themselves. Most pregnant women experience pain on the sides of the chest and sore or sore nipples. This is due to the growth of the milk duct system and the formation of more lobules. In the fifth or sixth month of pregnancy, the breasts are fully capable of producing milk. As in puberty, estrogen controls the growth of the ducts and progesterone controls the growth of the glandular buds. Many other hormones also play an important role in milk production. These include follicle-stimulating hormone (FSH), luteinizing hormone (LH), prolactin, oxytocin, and human placental lactogen (HPL). Other physical changes also occur. These include that the blood vessels in the breast become more visible and the areola becomes larger and darker. All these changes are for the preparation of breastfeeding the baby after birth.
What happens to breasts in menopause?
By the time a woman reaches her late 40s and early 50s, perimenopause has already begun or is well underway. During this time, estrogen and progesterone levels begin to change. Estrogen levels drop dramatically. This leads to many of the symptoms commonly associated with menopause. Without estrogen, the connective tissue of the breast becomes dehydrated and less elastic. Breast tissue that is ready to produce milk shrinks and loses its shape. This leads to the "saggy" breasts that are associated with women of this age. Women on hormone therapy may experience some of the same premenstrual breast symptoms they experienced during menstruation, such as pain and swelling. However, if a woman's breasts are sagging before menopause, hormonal therapy will not change this.
Bodies come in all shapes and sizes. This is part of what makes each of us unique. It is important to know that there is no such thing as a "normal" or "typical" body. Some of us are curvier, some narrower hips or wider shoulders - we are all a little different. However, most of us can divide our shape into a few broad categories. For example, a 2004 study notes that depictions of women's bodies have historically been described in shape-based categories such as triangle, rectangle, diamond, oval, and hourglass.
So what are these different body types?
It is important to note that categorizing body types is not an exact science. There are often many variations of a "type". You may find that your individual shape has characteristics of many different body types discussed below:
Rectangle, straight or "banana"
If your waist measurements are about the same as your hips or chest, and your shoulders and hips are the same width, you have what's called a "banana" or rectangular body type. Stylists can point you to off-the-shoulder tops, tube dresses, and belted waists.
Triangle or "Pear"
This shape makes your shoulders and chest narrower than your hips. You probably have slim arms and a fairly defined waist. Your waist tends to go towards your hips. Stylists always recommend dresses that reveal the waist.
spoon
The body type of the spoon is very similar to a triangle or "pear" shape. Your hips are larger than your chest or the rest of your body and may have a "shelf" appearance. You may have a certain passport. You can also bear some weight on your upper arms and upper thighs. You may be told to look for dresses with a classic "baby doll" cut or other items with a generous waist.
hourglass
If your hips and bust are about the same size and you have a well-defined waist that is narrower than both, you have an hourglass shape. Your legs and torso are probably considered proportional. Your shoulders will be slightly rounded and you will likely have a round butt. Fitted or fitted clothing is traditionally designed with this body type in mind.
Top hourglass
As an hourglass top, you have a general hourglass shape, but your bust is larger than your hips. Trousers with a boot cut or slightly flared fit can suit you, as well as full or A-line skirts and tailored jackets.
Bottom hourglass
As an hourglass bottom, you have a general hourglass shape, but your hips are larger than your bust. Stylists tend to steer you toward tight knits and dresses.
Inverted triangle or "apple"
If your shoulders and chest are larger than your relatively narrow hips, you have a shape called an inverted triangle or "apple". Stylists may recommend tops with slimmer waists and more open necklines, or dresses that show off your legs.
Round or oval
If your bust is larger than the rest of your body, your hips are narrow, and your midsection is fuller, you have what's called a round or oval body type. Stylists usually steer people with this body type towards tops that flare or have details that stand out.
Diamond
If you have wider hips than shoulders, a narrow bust and a fuller waist, you have a so-called diamond body shape. With this type, you will bear less weight on the upper part of the legs. You can also have slender arms. Off the shoulder or boat neck tops are usually recommended for this body type.
Athletic
If your body is muscular but not too curvy, you may have an athletic body type. Your shoulder and hip measurements are about the same. Your waist is narrower than your shoulders and hips, but not too prominent and looks straighter up and down. Stylists often focus on halter, strapless and racerback styles.
Factors that affect your body shape
Some elements of your body type are determined by your bone structure. For example, some people have curves, round buttocks and curvature of the spine. Others may have wider hips, shorter legs or a longer torso. How tall or short you are also affects the overall shape of your body.
When you reach adulthood, your bone structure and proportions are largely fixed—although your measurements change as you gain or lose weight. Genetics also play a role.
Your genes determine how your body accumulates and stores fat. And in many cases, body fat is unevenly distributed. Some may find that they tend to store fat in the midsection, while others may focus primarily on the thighs, legs, or arms. Hormones also affect your body shape.
For example, stress can trigger your body to release the hormone cortisol. Research suggests that stress-induced cortisol may be tied to fat that accumulates around your major organs in your midsection.
Estrogen and progesterone, which are released by the sex organs, can also affect how your body stores fat. For example, estrogen can cause your body to store fat in the lower abdomen.
It's not uncommon to step on the scale and wonder if you're at a healthy weight. However, it's important to understand that your overall health can't be measured by body weight alone ( 1Trusted Source ). At the same time, your body weight affects your health in many ways.
For example, being underweight or overweight can increase your risk of disease and decrease your mental health and overall quality of life (2, 3, 4, 4, 5, 6, 7).
Although maintaining a healthy weight is not the only tool for optimal health and fitness, it is very important. Likewise, you may not be sure what a "healthy" weight means to you.
ideal body weight?
Weight varies by body size, so there is no "ideal" body weight for all people. Everyone has a different body frame, body fat distribution, and height, all of which determine your healthiest weight.
Part of your body weight is body fat. Research shows that keeping body fat at a healthy level can help reduce the risk of disease, as high levels of body fat are associated with chronic, low-grade inflammation (8, 9).
This type of inflammation is linked to type 2 diabetes, heart disease, Alzheimer's disease, and other health conditions (8, 9). However, very low levels of body fat can also be harmful and can increase the risk of disease and premature death (8).
Although opinions differ on what constitutes a healthy body fat percentage, experts agree that adults should aim to keep body fat levels within a general percentage range.
Studies suggest that women aged 21-39 with a body weight in the "normal" range should have a body fat percentage of 21-32%, while men of the same age should have a body fat percentage of 8-20% ( 8Trusted Source ). A study of adults aged 45-64 set the cutoff values for body fat percentage at 25.8% for men and 37.1% for women.
A higher body fat percentage than this has been found to increase risk factors for heart disease, such as high blood pressure and type 2 diabetes (9).
Remember that the ideal body fat percentage varies by ethnicity, gender, and age. Waist circumference is also a useful tool for assessing body fat levels. To reduce the risk of chronic disease, the World Health Organization (WHO) recommends that women keep their waist circumference below 31.4 inches (80 cm) and men below 35.4 inches (90 cm) (10).
Body weight is only one piece of the big puzzle There are many factors to consider when determining your ideal body weight. It's important to remember that what you consider your "ideal" or "goal" weight may not be realistic or healthy for your body type. Body weight is important, but it's not the only factor you should consider. That's because it's just one piece of the big, complex puzzle that makes up your overall health.
Your ideal body weight is one that supports optimal physical and mental health. At a healthy weight, you should feel strong, energetic and confident. Staying within a healthy range can also reduce risk factors like high blood pressure and high blood sugar, as well as reduce the risk of weight-related complications like sleep apnea
If you're not sure what a healthy weight looks like for you, consult a registered dietitian. They can give you a realistic weight range based on factors such as your age, height, body type and fitness goals. Remember that the weight range in which you feel your best physically and mentally may not be anywhere near the weight you think you should be. Every day we are exposed to unrealistic standards of beauty and body image through social media, television, magazine advertising, and other aspects of culture. This can lead to body comparison and unhealthy weight and body goals.
If you find yourself constantly comparing your body to others and fixating on your shape and weight, consider working with a therapist or registered dietitian to create a healthier relationship with your body. Remember that your body weight is only an indicator of health. Your diet, mental health, muscle mass, blood sugar and blood lipid levels are just some of the many other factors that affect your overall health and risk of disease.
