After a night of rest, morning is when the body restarts its metabolism and prepares energy for the day. For women, beginning the day with healthy habits helps maintain their physique and supports healthy aging.

Drink warm water after waking up

According to Eating Well, the body loses water through respiration during a long night's sleep, which can lead to dry skin and a slower metabolism. Drinking one glass of warm water upon waking quickly rehydrates the body, supports blood circulation, and efficiently delivers oxygen and nutrients to skin cells. Warm water also stimulates digestive activity, aiding the body in waste elimination. Consistent hydration can also reduce fatigue and prevent dull skin caused by dehydration.

Eat a nutritious breakfast

A nutritious breakfast is essential for women to maintain health, physique, and stable hormone levels. Women should prioritize foods rich in protein, fiber, vitamin C, and iron, such as: eggs, yogurt, oats, green vegetables, and fruits, to supply energy and support blood production. Incorporating soybeans can also provide phytoestrogen, a plant compound similar in structure to estrogen, which supports hormonal balance during various stages of a woman's life.

A nutritious breakfast helps women protect their health and maintain their physique. *Illustration: Bui Thuy*

Get morning sunlight exposure

Exposure to morning sunlight for about 10-15 minutes helps the body synthesize vitamin D, a nutrient essential for increased calcium absorption and strong bones. This is particularly important for women, as the risk of osteoporosis rises with age, especially after menopause when estrogen levels decrease. Morning sunlight also helps regulate the circadian rhythm, improving sleep quality, according to Times of India.

Practice kegel exercises

Kegel exercises strengthen the pelvic floor muscles, which support the bladder, uterus, and rectum. To perform, lie, sit, or stand, then slowly tighten the pelvic floor muscles. Hold for 3-5 seconds, or up to 20 seconds if the muscles are strong. Completely relax the muscles for 3 seconds, then repeat the movement 10-20 times. These exercises can be performed 3-4 times daily.

For women postpartum, perimenopausal, or menopausal, whose pelvic floor muscles may weaken due to pregnancy, childbirth, and reduced estrogen, these exercises are especially beneficial. Regular practice enhances quality of life and maintains pelvic function as one ages.

By Le Nguyen (Compiled)