Women working outside the home struggle to prioritize their health

In the fast-paced world of career-driven women, health often takes a backseat. Amidst the chaos of deadlines, meetings, and societal expectations its no wonder we are more burnt out than ever. Yet, prioritizing wellness is not just a luxury but a necessity for women working full time. Let’s look at some unique health challenges we face and develop a method for healthy lifestyle for working women.

Stress and Mental Health

According to the American Psychological Association, women working are more likely than men to experience job related stress. This survey[1] found that 61% of women reported feeling stressed due to work, compared to 51% of men.

Relieving Stress

One of my favorite ways to combat stress is through journaling and yoga. There have been countless studies showing the benefits of journaling and the reduction of stress. For me, stress is typically tied to a worry about an outcome or an overwhelming amount of things to do. Here are a few journaling prompts for stress relief that have worked wonders for me over the years:

• What is the worst-case scenario?
• How likely is it to happen?
• Assuming it does happen, what can I do to offset the impact?
• How can I prepare myself mentally and emotionally to cope with this event?
• How will I feel if this scenario plays out?
• Can I process those feelings today?”

Working through these prompts helps me imagine myself in this worst-case scenario and proactively walk through the disappointment. Usually realizing it will not be so bad. There is also a bit of “I told you so” relief that comes from imagining the worst situation. You feel a sense of satisfaction or control because you worked through the emotion ahead of time and “predicted” it would happen.

With regards to having too much to do, there is NOTHING like writing it all down and putting it on paper or in your notes. The magic in seeing things written down is that it adds dimension and intentionality. What appears to be an insurmountable amount of tasks magically dwindles to a few items on paper. Remember, your brain can only have ONE thought at a time. Your mental hamster wheel has you feeling overwhelmed, jump off and get organized and intentional.  

Sedentary Lifestyle and Physical Health

Today over 61% of people who work at a desk (aka sitting) are women. There is no doubt that we are sitting longer and harder than ever. New research suggests prolonged sitting at work is associated with increased risks of obesity, cardiovascular disease, and musculoskeletal problems[2]. Some going as far as calling it the “new smoking” for your health. Furthermore, another study saw that women working in a sitting position for more than seven hours a day have a 47% higher risk of depression[3] compared to those who sit for four hours or less.

How to avoid a sedentary lifestyle at work 

Prioritize regular physical activity by scheduling short breaks throughout the workday for stretching or walking. Incorporate exercise into your daily routine, whether a gym workout, a brisk walk during lunchtime, or yoga sessions at night. All can significantly improve overall health and well-being. I hear what you’re saying “There are days I don’t even take lunch, I don’t have time for a walk let alone a workout.” If this is you I would encourage you to try the Pomodoro Method. It works by doing deep, focused work for 50 minutes followed by a 10-minute break (you could also do 25 minutes, with a 5-minute break). This break should be AWAY from your work environment ideally outside or at least in a different room. These ten minutes should involve some form of movement. Your productivity will skyrocket and you will be getting some movement in at the same time. 

Poor Nutrition Habits

There are many excuses as to why we are not eating well. In the hustle and bustle of work and personal life not to mention children we can easily get off track in our nutritional goals. Busy work schedules often lead to unhealthy eating habits among women who work outside the home. Including increased consumption of fast food and convenience meals. These dietary patterns are associated with an increased risk of 31% in obesity, and a 27% increase in type 2 [4]diabetes[5].

Personally, nutrition is a deep passion of mine. I have noticed the effect of optimally consuming water, fiber, and vegetables on my mood and energy. Growing up with a single mother it was rare to have a meal available when I got home from school. Breakfast was unheard of and the fridge was never empty if you can count a few eggs, milk, and bread as a balanced diet. It wasn’t until college that I genuinely tasted lettuce!  I still remember having my first salad sophomore year of college and thinking it was not too bad. It has been an upward struggle to incorporate good foods into my diet but slowly I have expanded my palette and taught myself to understand nutrition. 

Healthy Eating Tips for Working Women

The biggest mistake people make when trying to eat well is failing to get informed. The most important and easiest thing to do, with minimal effort, is READ THE NUTRITION label. There is no googling or planning required, when you are grocery shopping get used to reading the label. Three things to pay attention to are:

1. Serving size – to start always take a peek at the serving size and ask yourself honestly, how many servings of this do I usually eat? For the longest time I took my coffee with a free load of creamer “it’s only 35 calories”. Until i realized the serving size was a teaspoon! My coffee was white, lets just say I was far exceeding the serving size.
2. Fiber – because I suffer from inflammatory bowel disease (IBS) fiber is critical to my gut health. Now, I always make sure my foods have a good percentage (>10%) of my daily fiber intake.
3. Sugar– you would be surprised to see how much sugar is hidden in “healthy” meals. Always note this value and understand the percentage of your daily intake each serving consumes. Sometimes you are better off having a literal candy bar than the sneaky sugar in your everyday products. 

Once you get good at shopping with nutrition in mind purchase items that you LIKE and will actually consume. Look for items that are easy to cook or grab and go. This helps you plan and prepare nutritious meals and snacks in advance to avoid relying on unhealthy options. Focus on incorporating a variety of whole foods. Such as fruits, vegetables, lean proteins, and whole grains into your diet to fuel both your body and brain.

Sleep Deprivation

We know sleep is a critical component of a healthy life, yet women are more likely than men to experience difficulty falling asleep and staying asleep[6]. Furthermore, women who work long hours (40+ per week) are at a higher risk of sleep disturbances, which impairs cognitive function and productivity[7]. So we worked harder and longer to produce results which leads to further reducing sleep.

New Moms and Sleep 

Once you enter motherhood sleep becomes imperative especially since you are getting so much less of it. Postpartum insomnia will also wreak havoc on the already minimal hours of sleep you have available. Not to mention the prevalence of postpartum anxiety and depression are a deadly combination for your sleep. I still recall waking up to check if my baby was breathing every few minutes as a new mom. Studies show that during the first year postpartum moms get an average of 5.7 hours of sleep per night[8]. Far below the recommended 7-9 hours. 

While we are talking about recommendations there have even been recent studies showing women need more sleep than men. This number is closer to 8-10 hours because of our hormonal changes[9].

“Women have a longer circadian rhythm than men which leads to more sleep for women…women need 8-10 hours…the sleep cycles are similar, but cortisol goes down and melatonin goes up sooner in women than men[10].” 

Research from the National Sleep Foundation: “Women and Sleep” – National Sleep Foundation

Optimizing Bedtime for Women Working

As usual the best method to improve something is to track it and analyze it order to find root cause. Personally, using my Fitbit versa every night has been a game changer. I have started to analyze my sleep and compare with benchmarks to find the underlying issues. When sleep is not optimized it is caused by a variety of factors; falling asleep, staying asleep, and maximizing sleep at each REM cycle. 

To help fall asleep, establishing these three routines has been a game changer.

1. Optimizing my phone to digital minimalism.
2. Establishing a routine with cues that tell my brain it’s time to sleep.
3. Filling out my habit tracker on paper to avoid blue light.

With regards to staying asleep a sound machine, no caffeine after 12pm, and exercise really help me get deeper sleep and recovery. I found that once falling asleep quickly and staying asleep are accomplished, the four sleep cycles (awake, light, deep, and REM) are where they need to be. 

Overall Self-Care for Working Women

Women often prioritize the needs of others over their own, neglecting self-care practices that are essential for maintaining physical, mental, and emotional well-being[11]. This self-sacrificing behavior can lead to burnout and diminished overall health.

Minority Women face Bigger Challenges

This is especially true for us Latina women in which our culture has an expectation of putting others first. Where a woman having a full time job over staying home to care for the family is still abnormal. Prioritizing exercise is also unheard of, I recall when I started my yoga practice family asking me if I went to “do your stretching”. This could be due to the struggles faced by minorities such as financial instability, lack of education, and unsafe communities.

When we understand the hierarchy of self care (similar to Maslow’s Hierarchy of Needs) we can see minorities get stuck in the lowest level of self care. Systemic racism and lack of opportunities keeps minorities at level zero where survival is the priority and hard to achieve. Self care increases in both frequency and effectiveness as we travel up the pyramid. Which unfortunately most minority females never have the opportunity to experience. 

Cultivate a habit of self-care each day by setting time for activities that bring joy and relaxation. Whether it’s reading a book, watching a movie, or engaging in creative hobbies. Learning to prioritize self-care is not selfish but essential for replenishing energy and resilience.

As we pursue personal and professional success, we must not overlook the importance of prioritizing our health and well-being. By acknowledging and addressing the unique challenges we face, from stress and sedentary lifestyles to poor nutrition habits and sleep deprivation, we can proactively take control of our health and thrive in our careers and personal lives. Remember, investing in your health is not only an investment in yourself but also in your future success. Let this guide serve as your blueprint to develop a healthy lifestyle as you navigate the dynamic landscape of modern working life.