Empowering Women through Healthy Hacks

As women, our bodies go through various stages as we age. Thus, it becomes increasingly vital to pay close attention to what makes our bodies function healthily. Below are some health hacks that I believe every woman should know as we venture in this journey called life!

Protein-Rich Foods

As we mature, our bodies inevitably need more protein to support muscle health, hormonal balance, and overall vitality. Lean meats like fish and chicken are widely known to provide excellent sources of protein. However, it is also recommended by professionals to explore other options such as incorporating plant-based proteins in your diet. 

In an article written by the Mayo Clinic (2023), they have stated that plant-based foods are full of fiber and nutrients that may help prevent cancer, heart disease, diabetes and many other chronic illnesses. Examples of this are edamame, green peas, legumes, such as garbanzo, kidney, black, pinto or cannellini beans. This also includes lentils, nutritional yeast, nuts and nut butter, quinoa, seeds, seitan (wheat gluten-based), tofu and tempeh (both soy-based).

Embrace the Rainbow

A colorful plate often equates to a diverse array of nutrients in your diet. While leafy greens are powerhouses of vitamins, minerals, and antioxidants, we don't have to limit ourselves to them. As people say, embrace the entire rainbow! Don’t forget to add fruits in order to ensure a wide spectrum of nutrients that support various bodily functions. As said in the Dietary Guidelines for Americans, it is recommended to consume about 2 cups of fruit per day. This includes fresh fruits, frozen fruit, canned fruit (canned in water or their own juice), dried fruit (1/2 cup is equal to a 1 cup fresh equivalent), and 100% fruit juice. Incorporating fruits in your diet can also be a great substitute for sweets. What better way to enjoy sugar than doing it in a healthy way!

Mindful Consumption of Red Meat

As previously mentioned, red meat is an incredible source of protein, however, too much consumption of it may lead to health risks. In a study conducted by Harvard School of Public Health (2012), it was found that regular intake of red meat can be linked to heart diseases and cancer. Additionally, excess consumption of red meat may potentially lead to inflammation in the body. According to Giordano MD (2023), many experts believe that those who eat red meat regularly are prone to having higher levels of inflammation markers in their blood that could lead to chronic inflammation. Hence, red meat intake should be moderated, and when consumed, opt for leaner cuts.

Harness the Power of Vitamin D

Vitamin D plays a very essential role in bone health, immune function, and mood regulation. While getting sunlight is the most natural source of vitamin D, factors like location and lifestyle may hinder proper and enough exposure. To work around this, you should incorporate vitamin D-rich foods such as eggs, mushrooms, and shrimp into your diet. This can surely help in meeting your daily vitamin D quota. Additionally, taking supplements, especially during seasons with limited sunlight exposure, can be highly beneficial.

Seasonal Delights

March ushers in the season of Spring. This also means an abundance of seasonal produce that can offer an array of flavors and nutrients. Health and lifestyle enthusiast and culinary innovator Natalie Knezic (2023) recommends the following fruits as the seasonal delights of March: Apples, banana, clementine, grapefruit, kiwi, kumquats, lemon, lime, oranges, pear, persimmon, strawberries, tangerine. 

Empowering women through nutrition is not just about food and diet, it's also about understanding the overall impact of food choices and lifestyle on our bodies, emotions, and mental health. By practicing all the mentioned healthy tips above, we can pave the way toward optimal health and empowerment. As women, our bodies go through a rollercoaster of experiences because of our anatomy and because of the roles that we take on as professionals, nurturers, caregivers, etc. Therefore, it becomes our responsibility—to ourselves and to those we cherish—to take care of our bodies and minds to ensure that they remain a steady foundation of success.

This article is written for women of every shape, size, skin color, and gender orientation. Happy Women’s History Month!