It’s no secret that women play a variety of roles in their day to day life. With so much on their plates, it’s no wonder that women often overlook their health and well-being in favor of tending to their work, family and daily responsibilities. However, prioritizing health is not a luxury—it’s a necessity. Self-care is health care, girls!

That being said, let’s delve into some simple yet impactful additions to daily routines that can help women safeguard their physical, mental, and emotional well-being.

Daily Health Priorities for Women:

Hydration: Start your day with a glass of water to kick start hydration and maintain optimal bodily functions. Keep a reusable water bottle handy throughout the day to ensure you’re getting an adequate intake of fluids.

Nutrient-Rich Breakfast: Fuel your body with a nutritious breakfast packed with fiber, protein and essential vitamins and minerals. Incorporate whole grains, lean proteins, fruits and vegetables to provide sustained energy and support overall health.

Mindful Movement: Make time for regular physical activity, whether it’s a brisk walk, yoga session or dance class. Aim for at least 30 minutes of exercise most days of the week to promote cardiovascular health, strengthen muscles and boost mood.

Healthy Snacking: Keep healthy snacks such as nuts, fruits, yogurt or veggie sticks on hand to curb cravings and maintain energy levels throughout the day. Opt for nutrient-dense options that provide sustained nourishment without excessive added sugars or unhealthy fats.

Stress Management: Incorporate stress-reducing practices into your daily routine, such as deep breathing exercises, meditation or journaling. Prioritize self-care activities that help you unwind, relax and restore balance amidst life’s pressures.

Quality Sleep: Prioritize getting sufficient restorative sleep each night, aiming for 7-9 hours of uninterrupted sleep. Create a relaxing bedtime routine, minimize screen time before bed and ensure your sleep environment is conducive to restful slumber.

Regular Health Screenings: Schedule regular check-ups with your healthcare provider for preventive screenings and assessments tailored to your age, health history and risk factors. Stay informed about recommended screenings for conditions such as breast cancer, cervical cancer and osteoporosis.

By incorporating these simple yet essential practices into your daily routine, you can empower yourself to prioritize your health and well-being, ensuring that you have the vitality and resilience to thrive in all aspects of life.

We spoke to a number of local businesses about women’s health to find out what they offer to help women with their goals. Here’s what they have to say!

Environmentally Concious Health

For the environmentally conscious woman, Revival Pharms ( is a sustainable and ethical choice. Revival believes in helping people live healthy lives while being good stewards to the world in which they live. Revival Pharms is the dream of Ward and Jeanne who both grew up on family farms in Northeast Nebraska. After attending college and starting their careers, they returned to their roots and now live on a small acreage in eastern Nebraska where they grow hemp as a specialty crop and make products that are not only good for overall health but good for the environment.

Dr. Jeanne Greisen
Revival Pharms

When asked how women can incorporate wellness into their routine, Dr. Jeanne Greisen, RPh, PharmD had this to say, “Embrace Simple Wellness: Achieving optimum health doesn’t have to cost a fortune. In our fast-paced world, prioritizing stress reduction, soaking up sunshine for vitamin D, and eliminating environmental toxins is key for health. Plus, indulge in the simple pleasure of walking barefoot in the grass – a small act with enormous benefits for both mind and body.”

Finding a Plan You Can Stick To

A strong foundation for overall well-being is built upon a healthy diet. This means providing the body with vital nutrients, vitamins and minerals. Such proper nutrition not only bolsters the immune system and lowers the risk of chronic diseases but also extends its benefits to mental and emotional well-being by supporting cognitive function and stabilizing mood.

Clean Eatz (, has dedicated its business to offering healthy meals tailored to individual lifestyles. They transform lives through clean, balanced food, enlightening education, and motivational support that yield tangible results. It goes beyond the mere provision of nutritious meals. No two people are the same and no one approach works for everyone. The goal is to build habits that are not just healthy, but also maintainable. Nothing works long-term if it isn’t convenient for a person’s lifestyle.

That’s why Clean Eatz provides a range of services including weekly meal plans, a dine-in café, healthy catering, grab ‘n’ go meals and snacks as well as smoothies, all of which cater to diverse lifestyles and personal needs.

What sets Clean Eatz apart is not just their promotion of a healthy lifestyle, but their commitment to leading by example. Their team believes that their personal dedication is the most valuable contribution they make to the holistic health mission.

Prevent or Deal with Injury the Right Way

Living an active lifestyle can sometimes come along with injuries, big or small. However, an injury doesn’t have to send you to the sidelines. Places like See The Trainer ( are ready to help women take the best care of their bodies so they can compete or train at their best.

See the Trainer is a sports medicine store with a host of products and services to help with the most common injuries related to sports and activity. Rest assured they have everything you may need to protect yourself or deal with injury.

Specifically, as women age, their bones lose strength and it becomes even more important to train and play with the right equipment, so stop in to see what See the Trainer has to offer.

There are so many local options offering resources and services so that women can make their health a priority this year. From nutrition and fitness to mental and emotional wellness, the advice from these outstanding businesses underscores the importance of self-care and proactive health management. For women, incorporating these practices into their daily routines empowers them to thrive, both personally and professionally. Women should embrace the wealth of knowledge shared here to cultivate a holistic approach to health that enriches their lives and strengthens their communities.