A new 17-year longitudinal study by the University of Newcastle shows working mothers in Australia are feeling the pressure of juggling home, work and leisure time more than ever before. Another major British study shows women in their 30s live under constant or common stress. Working women are increasingly under the pump in our fast-paced society where there is never-ending pressure to lean-in and achieve.
Here are a few self-care health tips for women managing a busy career.
1. Always find time to exercise no matter what
The health benefits of exercise far outweighs the unlimited excuses. There is no such thing as “no time”. Even if you’re really under the pump, you need to make time.
Regular exercise improves cardiovascular health by lowering blood pressure. It also improves fitness, mood and metabolism.
Try to do weight-bearing exercise to maintain healthy bones and reduce the risk of osteoporosis.
2. Get plenty of rest
A good nights’ sleep makes us look fresher as skin renewal is faster at night, peaking between 11pm and 4am.
Quality sleep also encourages cell repair and collagen regeneration, along with a long list of health benefits, so be sure to get your eight hours.
Try to sleep in a dark room as the hormone melatonin is only produced when its dark. Melatonin suppresses UV damage to skin cells, which causes pigmentation, dark patches and uneven skin tones so we look and feel better when we have sleep.
Sleep is also essential for emotional wellbeing so make it a priority.
3. Adequate nutrition
Don’t cut corners with meals. Though it’s easier and quicker to take the fast food/ prepackaged option, our bodies need the correct fuel to function optimally. Eat a balanced diet including all the major food groups.
Consume a diet high in antioxidants which has well known health benefits. These compounds neutralise free oxygen radicals that damage our cells. Many foods like vegetables, fruits, nuts, grains and fish contain antioxidants. Plants contain potent natural antioxidants called polyphenols and flavonoid compounds.
Eat whole foods, rather than extracts or supplements. Lovely flavonoid-rich fruits and vegetables come in many colours, so the general rule is “eat the rainbow”. Some top picks include: broccoli, kale, spinach and cruciferous vegetables; green tea; nuts, especially walnuts and prunes; berries such as blueberries, blackberries, raspberries and cranberries; and dark grapes – these contain an antioxidant called resveratrol, found mainly in the skin and seeds.
Apart from polyphenols, vitamins A, C and E are also excellent antioxidants, so look for foods high in these.
4. Stay well hydrated
Our bodies are 60 per cent water, and good hydration is vital for peak function and health. Think of water as a kind of internal lubricant for our organs.
You can last weeks without food, but only days without water. Our daily water requirement is around two litres, but activity and exercise push water needs much higher, mainly through sweating. Evaporating sweat is the way our body cools itself, and it’s possible to lose two litres an hour during intense exercise in hot humid conditions, so drink plenty.
Limit coffee and alcohol which are diuretics and dehydrate us.
5. Find balance
All work and no play is not a good thing. Balance is the key. Taking breaks / holidays allows us to not only maintain healthy relationships, but also be more effective in our jobs. We need to allow ourselves to have down time and not feel guilty about it. We are more productive and enjoy our work more if we have time away from the office.
