Creating Calm: Strategies to alleviate women’s health concerns

Undoubtedly, today’s modern society can be stressful and, at times, overwhelming. Women, in particular, may have health concerns that might add to their list of stressors. However, there are strategies that women can use to create a sense of peace and calm in their lives. This article will provide insight into some calming strategies to help you alleviate these concerns.

For example, the Jacuzzi® brand is a leading name in wellness products that you can bring into your home and backyard to create a calming retreat. From hot tubs and swim spas to massage chairs, saunas, and bathtubs with hydromassage, these products are designed to help you experience soothing relaxation and improved wellness in various applications.

Strategies to alleviate women’s health concerns

While individual women’s health issues have distinct treatments and methods to help alleviate them, there are some common strategies that can help women achieve balanced wellness.

Exercise — Staying active is a vital part of overall health and well-being, both physical and mental. A recent article on HealthMatters.com featured advice from experts from the New York-Presbyterian Hospital.

The article states, “Staying physically fit improves cardiovascular and muscular health and helps fight disease. Exercising also has been shown to reduce stress and improve overall mood.”

The American Heart Association recommends “at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.” The organization also advises adding “moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.”

Other tips include spending less time sitting and gradually increasing the amount and intensity of activity over time. Once you’ve built up your strength and stamina, the organization suggests being active for at least 300 minutes weekly.

Exercising in a swim spa is an excellent way to get a customized water workout that is easy on your joints. With a Jacuzzi® Swim Spa, you can adjust your swim current, set your swim speed, or choose from preprogrammed workouts using the Swim Selector Control to design your fitness routine to your needs. After your workout, you can relax in a soothing hydrotherapy session without leaving your swim spa. The combination of fitness, fun, and relaxation in a swim spa is an ideal complement to a calming wellness sanctuary.

Focus on proper nutrition — Eating a balanced diet is recommended by many credible sources to help women alleviate many health concerns. For example, an article on the New York-Presbyterian’s Health Matters website recommends adopting a Mediterranean eating style in the name of health, from reducing the risk of heart disease to cancer.

The article states, “The Mediterranean diet can also help protect against other diseases, as it is linked to reduced incidences of cancer and Parkinson’s, and for preventing or slowing the progression of Alzheimer’s. A recent study suggests that women who adhere to the diet may have a reduced risk of breast cancer.”

The Mediterranean diet focuses on fruit, vegetables, legumes, beans, whole grains, fish, and nuts. The guidelines also suggest avoiding sugar, high-glycemic index foods, butter, red meat, and dairy. Generous use of herbs and spices is encouraged to add flavor to meals.

Get Adequate Sleep — A February 2024 survey by Sleepfoundation.org found that 49% of women get less than the recommended seven hours of sleep every night, compared to 41% of men. Furthermore, women are more likely than men to wake up every night (33% versus 27%) and are also more likely to stay up late every night (31% versus 20%). The study also found that nearly “a quarter of women ages 18 to 24 lose sleep due to premenstrual syndrome (PMS), while more than half of women ages 45 to 54 lose sleep due to perimenopause or menopause.”

An article on the same webpage suggests some methods to help women sleep better, including “getting more frequent exercise, talking to a therapist to understand the roots of your stress, and practicing mindfulness and meditation.”

A soothing hydrotherapy soak in a Jacuzzi® Bath, available in up to six different hydrotherapy experiences, can help lull you into sleep mode at the end of a long day. Consider listening to an inspiring podcast or soothing nature sounds as you relax in the warm water of your hydrotherapy bath as a pre-bedtime bath ritual.

Quit smoking and reduce alcohol intake — Smoking and overconsumption of alcohol are repeatedly listed as habits that should be eliminated or significantly reduced in the name of women’s health. However, a recent article on the Cancer Center website revealed that these two activities combined are double trouble when it comes to increasing the risk of “several types of cancer.”

Practice meditation—An article on the UC Davis Health website highlights the benefits of meditation for coping with stress and worry. The article states that meditation can reduce stress, improve memory, increase attention and focus, enhance willpower and mental discipline, improve sleep, reduce pain and boost emotion regulation, lower blood pressure, reduce anxiety and depression, and help increase compassion for yourself and others.

Using meditation combined with calming breathing is a simple practice that women can incorporate into their daily lives to alleviate health concerns.

Reduce stress — An article on the Johns Hopkins Medicine website titled “Stressed Out? 5 Tips for Women to Stay Heart Healthy” says that stress relief, or reduced stress, can improve heart health, particularly for women. The article points to research that has shown the “physical effects of stress in women can lead to heart disease and make other existing conditions worse.”

The article goes on to suggest the following tips for reducing stress:

•Being social

•Getting active

•Practicing mindful eating

•Looking on the bright side (“Research shows optimism improves health.”)

•Scheduling time for self-care

Another article on the UC Health website supports this research, stating, “Anger and stress can damage your heart.” The article suggests, “Allot 15-20 minutes a day to sit quietly or enjoy one of your favorite hobbies to reduce stress.”

Unwinding in a Jacuzzi® Massage Chair is ideal for introducing this practice into your everyday routine. The Jacuzzi® brand features a variety of massage chair options that deliver perfectly tailored massage so you can feel rejuvenated, both physically and mentally.

An invigorating sauna session can help you destress while you enjoy a relaxing sweat. Jacuzzi® Infrared Saunas emit near, mid, and far infrared wavelengths that provide a comprehensive sauna session. This comfortable, relaxing experience is a soothing way to evoke calm in your life.

While some people thrive on the cold-turkey approach of making a significant lifestyle change, others might be more successful by making one minor adjustment at a time. If you are in the former camp, you can incorporate several of these tips into your life to create calm at home. If you fall into the latter category, try incorporating one or two tips at a time, gradually building upon your newfound well-being routine.

Ways to create calm at home

Your home should be a place that helps you summon a sense of calm and a soothing peace of mind. Adding coping mechanisms into your everyday routine can alleviate health concerns that cause you stress.

Some of the recommended coping mechanisms mentioned in this article can start in your home. For example, you may start by practicing meditation for five to ten minutes per day. Doing so could be a soothing, relaxing strategy to implement as part of your bedtime routine.

In the name of looking on the bright side and being optimistic, starting a gratitude journal can help alleviate women’s health concerns and help create a sense of calm at home. Consider adding this practice to your meditation practice. You can start by simply writing down three to five things you are grateful for. These can be the same things day after day, or you can add new ones.

Getting in the habit of cooking healthy meals at home can help you manage your nutrition. Consider the recommendation above for the Mediterranean diet. Research some delicious recipes, and have fun experimenting with new tastes and flavors. In the name of being social, invite some friends and family members over for a healthful and delicious meal, Mediterranean style.

Before winding down at night, create a nighttime routine with a quiet habit like reading a book. Hydrotherapy, whether in a hot tub or bath, is another strategy to evoke calm at home while also focusing on self-care and me-time.

A hot tub can work wonders in helping you relax, unwind, and destress at the end of a long day. Hydrotherapy has been proven to provide a variety of health benefits, as well as improve your quality of life.

To bring the power of hydrotherapy into your home or backyard, visit your local Jacuzzi® Hot Tub dealer. An expert hot tub representative can help you create a calm sanctuary with the hot tub of your dreams.

Medical disclaimer: This information is not intended to prescribe a particular diagnosis or course of action. We are not medical professionals. Please contact your GP or other medical professional for advice if you have any concerns about your current health or well-being.