As a busy woman, you know you have much more on your plate than just food. Family, bills, work, errands, and a million other demands leave little “me” time; you rarely have time to think about making healthy, nutritious choices for yourself. As tough as it is to find time to make nutritious choices, taking care of your health and fitness improves your mood gives, provides, energy, and reduces painful digestive disorders.
Nearly 75% of digestive disorders are diagnosed in women, this includes bloating, diarrhea, constipation,IBS and abdominal pain. Most of these digestive disorders are the result of environmental factors, including stress and diet. Focus on the following tips to ensure health digestion
Eat Several Small Meals
You may find yourself short on time, often skipping meals to save a few minutes. Nothing causes your energy level to crash like missing meals. Skipping a meal not only saps your energy, it also causes your blood sugar to drop; causing your body to crave sweet or salty foods. A great way to avoid missing a meal is to prepare meals in advance; dinner is a great time to do this. Prepare an extra large salad (add olive oil and balsamic before eating) or make extra rice or pasta and pack individual servings for easy, healthy meals.
Supplement with a High-Quality Multivitamin
While fresh fruit and vegetables provide the best sources of vitamins and minerals, your busy schedule may limit your access to such foods. Taking a high-quality multivitamin ensures your body is not missing out on important vitamins and minerals; making it less likely to have a cold or illness slow you down. Evidence suggests that vitamins and minerals may be the best defense against diseases such as heart disease, cancer and stroke. A daily multivitamin also provides antioxidants, which neutralize free radicals, preventing them from causing damage. When selecting a multivitamin, look for one specially formulated for women; it should contain extra iron, folic acid , vitamin D and vitamin A.
Maintaining proper hydration plays an important role in ensuring good health. In addition to ridding your body of harmful toxins, water keeps your joints and skin healthy and allows proper transportation of nutrients throughout your body. Symptoms of dehydration include lack of energy, confusion, muscle and joint pain and headaches. Women are advised to drink a minimum of 2 liters, or 64 ounces, of water every day; more if you are actively exercising. Try these tips to make sure you are drinking enough water each day:
Carry a water bottle with you, taking small sips throughout the day
Add flavor with a slice of fresh lemon or lime, or chose seltzer or club soda
Set a goal to drink a certain amount each hour and try to reach your goal
Drink an 8 ounce glass of water when you wake up, with each meal and before you go to bed
Snack Healthy and Snack Often
Packing nutritious snacks is a great way to eat healthy while on the go. Fresh veggies and organic fruit are great snacks; carrots, snap peas, apples, oranges and bananas all travel well and provide loads of vitamins and nutrients. Whole grain cereal is another great choice; mix into low-fat Greek yogurt for a high protein, low-fat healthy snack choice. In addition to providing muscle building protein, yogurt is rich in probiotics, which are key in maintaining digestive health. Probiotics are actually “good” bacteria which balance harmful, illness-causing bacteria found in the digestive tract; keeping you healthy and feeling great.
Supplementing your diet with a probiotic supplement, like BioTrust’s Pro-x10 is a great way to ensure the recommended amounts of probiotics are present in your digestive system