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new year new you

There’s no better time than the new year for women’s health and fitness improvements. Commit to the right choices in 2019, and you’ll not only feel better throughout the year, you may actually add a few extra ‘New Years’ to your life.

Making a few simple upgrades to your normal routine can net big advantages. Here are some healthy body tips well worth considering:

1. Feed Your Longevity

One area where women can make the biggest impact to their health is through diet. Replace those sugary snacks with healthier choices like fruits, nuts, whole grains, dark chocolate, and coffee. Add probiotics like yogurt, as well as other fermented foods—such as kimchi, kefir, and kombucha—to build a healthy digestive system.

2. Eat Right

How you consume what you eat matters, too. Try roasting foods rather than frying them. Prevent food borne illnesses by washing raw foods thoroughly, keeping them separated, and refrigerating them promptly. For portion control, trick your mind into thinking you’re eating more by using smaller plates and chewing food slowly.

3. Sleep On It

Getting the right amount of sleep is essential to women’s health. Most of us need between seven and nine hours per night of quality sleep.

Turn lights out and electronics off at bedtime. You’ll not only feel more rested when you wake up the next morning, that extra shuteye will actually help regulate immune function and improve metabolism, memory, and learning ability.

4. Get Physical

By now, we all know the benefits exercise brings to women’s health and fitness. Many of us are at a loss, however, as to the amount and type of exercise that’s best.

Try to get at least a total of 150 minutes of moderate exercise, or 70 minutes of vigorous activity, each week. Activity should be spread throughout the days of the week in smaller intervals such as 20-30 minutes per day depending on the level of intensity. This will be easier if you choose an activity you enjoy doing. Ideally, your routine should cover strength, endurance, balance, and flexibility training.

A valuable health tip for working women, especially those who sit at a desk, is to make a habit of getting up and moving around every 30 minutes or consider a sit/stand desk. Whether you grab a cup of coffee, walk around the office, or put together presentations, both your health and focus will benefit as a result.

5. Take Time to Unwind

Another valuable health tip for working women is to try a simple mindfulness exercise whenever you find yourself get stressed out during the workday. Mindfulness has been shown to actually decrease inflammation, boost the immune system, and improve the brain.

Here’s how to gain a lot of benefits from spending a few minutes at peace:

  1. Stop whatever you’re doing and pay attention to how you feel.
  2. Inhale and exhale through your nose and focus only on your breathing.
  3. Bring your attention back to the present moment.

Most of all, don’t stress out about de-stressing. Mindfulness is a practice that can take years to perfect. Even amateurs, however, should notice some immediate improvement.

6. Out with the Old Medications

January is a good time to inventory your medicine cabinet. Make a list of all the medications you take, noting their dosage and frequency, so that you can share this information with your healthcare provider on your next visit. Don’t forget to include over the counter medications, such as vitamins, supplements, and herbs. This is also a good time to safely discard any unused or expired medications

7. See a Doctor

There’s no time like the new year to schedule any recommended women’s health screenings. For most women, this means a pelvic exam, pap smear, and clinical breast exam. An annual skin cancer screening is also a good idea. Depending on your age and physical health, your provider may recommend additional tests, such as a mammogram or colon cancer screening.

8. Make It a Beautiful Year

Although makeup and cosmetics don’t typically carry expiration dates, certain beauty products can become unsafe for use after exposure to air, light, heat, and bacteria. Throw out any contaminated beauty products, or you could risk an ugly infection.

Always keep cosmetics in closed, clean containers, and store in a cool, dry place, away from heat and light. Follow the instructions for use, and never share cosmetics with others. Eye products, in particular, can be dangerous when used improperly. Handle that mascara wand carefully. Even a slight scratch to the eye can lead to a serious infection.

A New You for the New Year

To help you stay on track with these healthy body tips, FastMed is open seven days a week, 365 days a year; with extended hours for added convenience. For non emergent and other health needs, simply walk in to your neighborhood clinic, or check-in and register online beforehand to save time.

About FastMed

FastMed Urgent Care owns and operates nearly 200 centers in North Carolina, Arizona and Texas that provide a broad range of acute/episodic and preventive healthcare services 365 days a year. FastMed also provides workers’ compensation and other occupational health services at all its centers, and family and sports medicine services at select locations. FastMed has successfully treated more than six million patients and is the only independent urgent care operator in North Carolina, Arizona and Texas to be awarded The Joint Commission’s Gold Seal of Approval® for quality, safety and infection control in ambulatory healthcare. For more information about locations, services, hours of operation, insurance and prices, visit

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