Healthy Habits for Women

by Scott Schramm

J&M Strategic Consulting is always committed to providing a rewarding and fulfilling environment where teamwork, community, and passion are of the highest priority. This week, we have been celebrating National Women’s Health Week by keeping with the spirit of J&M’s Vision & Values.  They were created by J&M’s president, Jen Dodge, and no one resembles these traits better than Jen.  Her work ethic and integrity are exemplary of the strong women in today’s world.

Here are a few health tips that will benefit all women in our lives.

Have A Screening Plan

Women should make it a priority to visit with their doctor on a yearly basis and discuss a variety of topics including:

  • Family planning
  • Family health history, particularly about cancer
  • Weight, diet, and physical activity level
  • Any mental health concerns
  • How often to get specific tests (ie. mammogram)

Get Your Vitamins

Women need a variety of vitamins and minerals that may not always be feasible to consume through diet alone. Do your best to make sure you get the following vitamins and minerals:

  • Vitamins A and E – reduce macular degeneration and cataracts, protect skin from signs of aging and skin cancer
  • Vitamin K – maintaining strong bones, blood clotting, and prevent heart disease
  • Folate and Folic Acid – cognitive function, metabolism regulator, aids in fetus development and birth defect prevention
  • Iron – transfers oxygen to various parts of the body, reduces fatigue, boosts immunity, and reduces blood loss during menstruation

Exercise!

Keeping a strong back is important for women as the weight of the chest could cause rounded shoulders, which leads to poor, hunched posture. Incorporating squats into your daily exercise routine will maximize calories burned and reduce fat stores in the thigh and buttocks areas. For the quickest and best results, try the following exercises:

  • Squats
  • One-Arm Dumbbell Rows
  • Hip Raises

Women are a crucial and indispensable part of our society as well as the J&M team. Integrating a sound fitness plan including medical visits, a diet rich in vitamins and minerals, and regular exercise will improve the overall health and well-being of all women.

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