5 simple habits that can completely transform women's reproductive health and mental fitness
Women's health is less about temporary fixes and more about syncing with the body's natural intelligence. The body, with all its cycles, moods, energy shifts and gut instincts, has wisdom yet modern lifestyle often teaches us to override these natural signals. 5 game-changing wellness shifts every woman needs to know and health experts wish you'd start today!(Image by Pixabay)
In an interview with HT Lifestyle, Saurabh Bothra, Certified Yoga Expert and Founder of Habuild, asserted that it is utterly important to CONNECT with your body, rather than trying to control it. He suggested 5 foundational shifts and recommend every woman should explore them to care not just for her reproductive health but for emotional and mental well-being too.
Each phase of the menstrual cycle brings a unique set of changes and energy levels. Your yoga practice or any kind of workout that you do should adapt to support your body through each one. During your menstrual phase, keep it gentle with poses like Child's Pose and Cat-Cow to restore and relax.
Add some breathwork to calm your mind. When you hit the follicular phase, energy picks up - so try Surya Namaskars or more dynamic flows to wake up the body. In the ovulatory phase, you'll feel strong, perfect for poses like Warrior II, Plank, or Pigeon to channel that energy. You can also focus solely on strength training during this period. Yoga for women's health: Try Yoga exercises for menstrual health, weight loss, mental relaxation.(Elina Fairytale)
When the luteal phase rolls in, slow down with relaxing poses like Legs Up the Wall and Supported Bridge Pose to help your body unwind. Syncing your physical activities with your energy levels will leave you more energetic and less exhausted. 2. Support your hormones with small daily habits
Hormones affect everything - from mood swings and skin issues to sleep, weight, and fertility. Keeping them balanced starts with basics: eat on time, sleep on time, move daily, and manage stress.
However, there's more you can do: Avoid sudden sugar spikes - they can mess with insulin and lead to hormonal imbalances over time. Combine carbs with protein and healthy fats in every meal, and try not to skip meals or rely on processed snacks.
they can mess with insulin and lead to hormonal imbalances over time. Combine carbs with protein and healthy fats in every meal, and try not to skip meals or rely on processed snacks. Be mindful of what touches your skin and goes into your body. Many everyday products, from cosmetics to plastic bottles, contain endocrine disruptors. These chemicals can mimic or block your natural hormones. Choosing natural, chemical-free options might seem small, but over time, it really adds up.
Many everyday products, from cosmetics to plastic bottles, contain endocrine disruptors. These chemicals can mimic or block your natural hormones. Choosing natural, chemical-free options might seem small, but over time, it really adds up. Move your body regularly. Yoga, walking, or even stretching helps manage cortisol, improves insulin sensitivity, and supports hormonal balance.
Yoga, walking, or even stretching helps manage cortisol, improves insulin sensitivity, and supports hormonal balance. Lastly, nutrients matter too. Magnesium, B vitamins, omega-3s, and zinc are key players in hormone health. Focus on eating whole and nutrient-rich food over processed food. 3. Get your blood tests done regularly
Now that we've talked about nutrients, it's important to remember: you can't fix what you don't know. Many women experience fatigue, mood swings, low energy, hair fall, or irregular cycles - often, these are signs of underlying deficiencies or imbalances. When selecting a health package or undergoing routine health screenings, it's important to know the necessary and unnecessary tests.
Simple blood tests can reveal a lot - like low iron, B12, vitamin D, thyroid issues, or hormonal fluctuations. And once you know what's off, 50% of your problem is solved. You can take focused action. You could even time it with your birthday - make it a yearly habit, a genuine gift to yourself. 4. Heal your gut
Your gut is deeply connected to your brain and hormones. An unhappy gut can lead to bloating, mood swings, poor sleep, skin issues, and even irregular cycles. Start by cleaning up what you eat. Reduce ultra-processed food, excess sugar, and a high-sodium diet. Add more fiber, fermented foods like idlis, dosas, khaman, curd, kanji, etc. Fermented foods help in strengthening gut microbiome, improve digestion and immunity of the body. (Unsplash)
Chew your food properly - it sounds basic, but it's powerful. A healthy gut helps your body absorb nutrients better, which in turn supports hormonal balance and mental clarity. Most of your serotonin (the feel-good hormone) is made in the gut, so taking care of it impacts how you feel emotionally, too. 5. Align with your circadian rhythm
Your body runs on an internal clock - the circadian rhythm. When you sleep late, eat at odd hours, or stare at screens late into the night, it throws this rhythm off. To get in sync with in, you can start small: Get sunlight in the morning - it tells your brain it's time to be alert.
it tells your brain it's time to be alert. Avoid screens at least 30–60 mins before bed - your hormones need darkness to produce melatonin (the sleep hormone).
- your hormones need darkness to produce melatonin (the sleep hormone). Eat dinner early and give your body a break before bedtime. Digestion and deep sleep don't go hand in hand.
It all comes down to building a lifestyle that works with your body, not against it. You don't need to do everything at once. Just pick one habit. Start small. Be consistent and let your body show you what it's capable of when you support it with care.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Indian Express
a day ago
- Indian Express
Bobby Deol recalls brother Sunny's fitness advice: ‘Now, I realise…'
Bobby Deol recently spoke about the influence of his elder brother, actor Sunny Deol, on him. The Aashram 3 actor shared that while they have a considerable age gap, Sunny always keeps an eye on him. 'He always focused on me, made sure I studied, etc.,' said Bobby, 56. He recalled that Sunny always made sure to wake him up for exercise. 'As I grew up, he used to wake me up in the morning for exercise. He always believes you should wake up at 5 am, exercise, and kickstart your day. I used to contend that if exercise has to be done, then I can do it at any point of the day. But discipline. He always wanted me to be disciplined. Now, I realise how important discipline is. He's done a lot for me. I feel blessed,' Bobby said in a podcast with Instant Bollywood. Taking a cue from his revelation, let's understand the importance of waking up early and kickstarting your day with exercise. Experts suggest that doing any exercise in the morning is always better as the body is ready to burn some calories after a whole night of complete rest. It also helps get over niggles and makes the body a little more flexible. 'Having said that, if one is not habitual of exercising, they should not jump directly on to the exercise bandwagon. Start slow,' said Dr Rahman, general physician, NIIMS. According to yoga trainer Saurabh Bothra, CEO of Habuild, if you wake up early and exercise, you're starting your day with a win. This creates a positive ripple effect throughout your day, making you more likely to stick to your fitness goals. A post shared by Bobby Deol (@iambobbydeol) 'Consistency is the key when it comes to building and maintaining habits. When you start early in the day and go for a run or do yoga regularly, you are making a routine that will help your mind and body to adapt and stay consistent,' said Bothra. The quiet, distraction-free time early in the morning allows you to focus and reflect on your other habits. 'It can give you the stamina and motivation to stay active throughout the day, enhancing your performance,' said Bothra. The key is to ensure 8 hours of sleep and optimum recovery time. 'If the person works out between 4 and 5 AM, he should ensure that he sleeps for about 8 hours,' said consultant neurologist Dr Sudhir Kumar. Ultimately, the idea is to work out, eat right, and spend time with yourself before starting work. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Hindustan Times
a day ago
- Hindustan Times
From stress to self-mastery: Affirmations and conscious practices to reset your life instantly
The growing pace at which the world is moving makes it chaotic and brings physical and mental pressures, not allowing us to function with ease. Not being aligned to natural rhythms of sleeping, eating and resting mentally, we are fatigued in more than one way but it is time we outsmart the pandemic called 'stress' through easy, needful and doable steps. In an interview with HT Lifestyle, Coach Samira Gupta, Executive Life and Wellness Coach, said, 'Stress isn't a setback — it's a signal for growth. Begin with the 5-Second Rule: when overwhelmed, count down 5-4-3-2-1 and take immediate action, shifting from paralysis to progress. Engage in somatic practices like body scans or mindful movement to reconnect with your body and release tension.' She recommended, 'Utilise cognitive reframing to view challenges as opportunities, asking, 'What is this teaching me?' Incorporate gratitude journaling to shift focus from stressors to strengths. These tools don't just manage stress, they harness it, transforming pressure into purpose and adversity into advantage. Embrace these practices to evolve into a resilient, self-aware leader.' Bringing her expertise to the same, Shweta Rhea Chopra, Spiritual Life Coach, shared some simple yet powerful suggestions to live consciously, combating everyday stress and leading to self mastery. 1) The moment you wake up, sit up straight on your bed for about two minutes. Bring all your attention to your heart center, connect to your being within and smile at yourself and everything out there. Thank the universe for blessing your day in the best way. Say to yourself, 'Everything in the universe supports me', announcing victory over all your endeavors. 2) Play your favourite music that elevates or inspires your spirit while dressing up. Look at yourself in the mirror and say, 'I attract blessings and fruitful outcomes and need to chase nothing'. 3) Fix 10 minutes of 'me-time' just before sleeping and write down your observations to better yourself in every area of life, be it your work or relationships. Release your worries and make little notes of communication to the divine creator with the belief that you are being heard. Only if we become as conscious of our inner grooming as we are of ourselves outwardly, life would change its pace to a much manageable one. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
a day ago
- Hindustan Times
IBS vs IBD: Gastroenterologist shares the main differences between the two common gut conditions
Gut health is getting spotlighted in wellness conversations today, and for all the right reasons. Because of the growing discourse around it, there are a lot of remedies and superfoods for common, upset gut issues like bloating, acid reflux, or diarrhoea. But what if these gut issues are actually signs of underlying health conditions that require medical intervention, not just your go-to gut superfoods? IBS and IBD typically share very similar symptoms and may even be confused with everyday digestive issues like bloating, which commonly happens after a heavy meal. It's common to brush them off as minor issues, but they can also hint at IBS and IBD. In an interview with HT Lifestyle, Dr Anukalp Prakash, Director of Gastroenterology at CK Birla, Gurugram, shared the key differences between IBS, IBD, and their symptoms, diagnosis and treatments. He explained the basics, addressing the confusing overlap of symptoms, 'The spread of digestive health problems is on the rise, and two conditions frequently mentioned in such a context are IBS (Irritable Bowel Syndrome) and IBD (Inflammatory Bowel Disease). Even though the two share a common set of symptoms and both involve the gastrointestinal (GI) tract, they are quite distinct in causes, implications, and treatment approaches. Understanding the difference is key to effective management and future well-being. Both IBS and IBD benefit from early diagnosis to be treated most effectively and with the best long-term prognosis.' Dr Anukalp Prakash shared a detailed guide with HT Lifestyle, distinguishing the key differences between IBS and IBD, along with treatment pathways: ALSO READ: Tired of chronic constipation? Doctor reveals 3 seeds to add to your diet for a healthier gut Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
