Women often don multiple hats in their professional and personal lives, playing the role of mothers, spouses, daughters, employees, and bosses. As women try to maneuver through the several tasks on their to-do lists, their everyday lives can often become a balancing act. The New Year is around the corner, and so are 365 new opportunities to break this cycle. Happiest Health brings you 5 achievable New Year goals for women.
New Year goals for women
Let this New Year be a gentle nudge to start afresh and engage in some much-needed self-love because you are worth it.
1. Say no to fad diets
Going on a diet is one of the top New Year’s resolutions among women. However, experts advise ditching diet fads.
“Following fad diets and setting unrealistic body goals can cause depression in the long run and body image issues, says Edwina Raj, head of services, clinical nutrition & dietetics, Aster CMI Hospital, Bangalore.
Studies show that 2 in 3 women who are of reproductive age worldwide have micronutrient deficiencies. Micronutrients are often ignored but are key for optimal functioning. “Women must fill their plate with micronutrients like iron, calcium, magnesium, zinc, and folic acid, besides macronutrients like proteins,” says Edwina.
Anjana Nair, registered dietician and consultant nutritionist, CBO Well-a-line Solutions, Bangalore emphasizes on listening to your body. Fatigue and body aches can indicate micronutrient hunger,” she adds.
Anjana also emphasizes mindful eating and fostering a positive relationship with food. “It is important to be in the moment while eating. Eating hurriedly can have detrimental effects on one’s health.”
2. Set achievable fitness goals
A major roadblock that sways women away from investing in fitness is a time crunch. Anjana opines that if one finds it difficult to impart a fixed time for a full-fledged workout, even brief bouts of activities throughout the day can be incorporated.
“Short bursts of exercise like walking 20-30 minutes twice a day can be easier to adhere to if one is short on time,” says Anjana.
According to Rashida Munshi, a personal trainer from Ahmedabad, lifting weights has proven benefits that include reducing mood swings, reducing the effects of osteoporosis, and boosting metabolism, strength, and immunity.
“Strength training, at least 3-4 times a week, can tone the body, boost confidence and personal growth, and strengthen muscles. It also protects the joints and bones from injuries, increasing bone density and overall strength,” points out Munshi.
Women with health issues like back pain and knee pain should seek medical advice before beginning a strength training program, and also seek guidance from a certified fitness trainer for setting achievable goals.
3. Don’t forget routine medical checks
Pap smear test: It is a crucial test for early detection of cervical cancer and involves collecting cells from the cervix. Women aged between 25 and 49 should undergo a pap smear test once in 3 years. Post 49, they should test once every 5 years until 64 years.
Breast self-examination: It can help detect breast cancer at an early stage. “It is ideal to self-examine breasts between the seventh and eighth day of the menstrual cycle. Refrain from examining before the 7th day or after the 8th day of the menstrual cycle as the breasts can be tender or lumpy due to hormonal changes,” says Dr Nirmala Chandrashekar, Sr Consultant Obstetrics & Gynaecology, Gleneagles Hospital, Kengeri, Bangalore.
Mammogram: This is an X-ray imaging test to look for tumors or lumps in the breast, which can be indicators of breast cancer. A mammogram test should be done every two years, once a woman turns 40.
4. Make yourself a priority
While it is only human to feel overwhelmed and out of spirits every once in a while, it is also a reminder that you need to take a breather, set your boundaries straight, and make yourself a priority.
In the daily hustle and bustle, finding me time can seem like a luxury. A popular saying goes, fill your cup before you can pour into others. Non-negotiable downtime to unwind and recharge should be a goal.
Schedule a fixed time every day to declutter. Spend time by yourself doing activities you enjoy most, it could be — meditation, reading, listening to music, or simply doing nothing. Take a relaxing spa, plan a solo trip or an outing with your friends.
If it all gets too much to handle, consider speaking to a therapist.
5. Learn a new skill
Learning new skills has multiple benefits such as boosting your confidence, widening your knowledge, promoting intellectual stimulation, fostering personal growth, and making you feel empowered. Putting your new skills into practice can also translate into financial gains.
With the advent of online learning, you can pick up new skills in the comfort of your home too. You can choose from a plethora of options including financial literacy, communication, personal development, and time management.
Takeaways
Goal setting can be motivating too. 5 realistic and achievable New Year goals for women can include getting routine medical checkups, beginning a fitness regime, eating right, learning a new skill, and spending quality time by themselves.
