Strength, resilience, and recovery: A holistic approach to women's health

Healthy can mean a lot of things. Just do a web search for “What is considered healthy for a woman?” and you will get page after page of results about BMI, weight, and, occasionally, nutrition. These results often focus on surface-level metrics that don't capture the full picture of health. 

"Health is a state of complete physical, mental, and social wellbeing and not merely the absence of disease or infirmity," the World Health Organization declared in 1948.

Of course, a lot has changed in the world since WHO issued that response — especially for women.

Today, women are busier than ever, juggling careers, family responsibilities, and personal aspirations. Whether they feel overwhelmed or feel like they don’t have the time, women are increasingly struggling to make health a priority.

According to a recent Gallup poll, more than 60% of women say it is hard to make their health a top priority. Despite these challenges, integrating practices such as strength training, cold water therapy, and infrared sauna into a routine can significantly enhance overall well-being.

Pillars of health for women

You want a lifestyle that supports your physical, emotional, and mental wellness. However, it may feel like things just get in your way. Work, lack of money, and caring for family were all reasons women cited in the Gallup poll.

But what made it hardest for women to make their own health a top priority was feeling overwhelmed. According to the poll, 72% of women said it was too overwhelming.

Despite these challenges, there are actionable steps you can take to reclaim your health and well-being. By focusing on three key pillars — strength training, cold water therapy, and sauna use — you can create a balanced and holistic approach to your health that fits into your busy lifestyle.

Strength Training: Building a strong foundation

BMI and weight are often the first two measurements used when assessing a woman’s health. However, focusing solely on these numbers might mean you're overlooking more critical aspects of well-being. 

Dr. Jaime Seeman, a board-certified OB/GYN with a background in nutrition, emphasizes that lean tissue and muscle mass are better indicators of health.

"Muscle is the organ of longevity, and women in particular are fed these societal messages that muscles equal masculine,” she says. “Resistance training literally can save your life."

Strength training exercises offer numerous benefits beyond just building muscle. Women who do strength training exercises two to three days a week are more likely to live longer and have a lower risk of death from heart disease, according to a study published in the Journal of the American College of Cardiology.

This form of exercise also helps to maintain bone density, manage weight, and improve metabolic health. Lifting weights and other forms of resistance training supports functional movements, making daily tasks easier and reducing the risk of injuries. For mental well-being, strength training can reduce symptoms of anxiety and depression by releasing endorphins and improving overall mood.

However, researchers found that only 20% of women incorporated strength training into their routine.

When it comes to strength training, you don’t need to load up a barbell or find the heaviest dumbbells in the gym. You can start small with light weights, resistance bands, or even bodyweight exercises. The key is to build a foundation and gradually increase intensity. 

Boosting metabolism

A good strength workout can leave you feeling accomplished — stronger than ever, physically and mentally.

That is, until the muscle soreness kicks in. Daily tasks such as taking the stairs or squatting down to pick up something from the floor can feel daunting. 

There is a way to reduce that soreness, Dr. Seeman points out. Cold water immersion can be a part of your recovery strategy, decreasing inflammation and enhancing circulation. 

However, she shares that the benefits of cold water immersion go beyond workout recovery and can complement your strength training routine. When you take regular cold plunges, your body activates brown fat, which is metabolically active and helps regulate your body temperature. 

"When you use something like the Chilly GOAT,” an at-home plunge that makes it easier to integrate cold water immersion into your recovery and fitness routine, “you activate brown fat. It’s very metabolically active. When you start to get the shiver, you know that the brown fat has been activated."

Activating brown fat is a key benefit of cold water immersion. Why? Because brown fat contains a large number of mitochondria, which are the powerhouses of cells. These mitochondria burn calories to produce heat, aiding in weight management and improving metabolic health.

Reimagining relaxation and self-care

When you’re walking the dog, doing a strength workout, or meal planning, prioritizing your health can feel more like a chore than doing something good for yourself. However, it’s important to take a balanced approach and find activities that double as self-care.

Offering a sanctuary for relaxation, infrared sauna sessions provide an opportunity to unwind, relieve stress, and support your physical health. 

Using infrared technology, these types of saunas heat your body directly rather than the air around you. This distinction allows you to sweat it out but at a lower temperature than traditional Finnish saunas. 

Michael Phelps Sweaty GOAT Saunas by Master Spas feature a hybrid heating system that delivers full-spectrum infrared therapy. The radiant heat can help relieve pain, enhance circulation, boost immune function, and promote detoxification through sweating.

Beyond the physical benefits of an infrared sauna, a Sweaty GOAT Sauna can also provide the opportunity for dedicated self-care. The heat of the sauna can have a calming effect on the mind, reducing stress and anxiety. It can also promote the release of endorphins, often referred to as "feel-good" hormones, which can elevate mood and create a sense of well-being. 

For the nearly 6 in 10 U.S. adults who say they would feel better if they got more sleep, regular sessions in an infrared sauna can help improve sleep quality. When you are able to relax your muscles and ease tension, you often experience deeper and more restful sleep cycles. 

Improving stress resilience

The majority of women report that their mental and emotional health is a top concern. However, taking time to relax and unwind can often feel like a time-consuming luxury, adding stress to an already busy schedule.

Interestingly, a survey commissioned by the Cleveland Clinic found that you don't need to spend hours each day to boost your mental health. Short breaks, lasting just five to 10 minutes, can significantly relieve stress and anxiety, helping to maintain or even improve your mental well-being.

“Simply taking a five-minute walk around the block offers both exercise and time outside to clear your head and recharge for the rest of the day,” reports Kia-Rai Prewitt, Ph.D., a psychologist with Cleveland Clinic’s Center for Adult Behavioral Health.

However, lacing up your shoes isn't the only way to recharge. You can further take advantage of those short breaks to prioritize your health by incorporating cold water immersion, which can be a daily three-minute practice. In fact, many deliberate cold exposure experts recommend that you need to accumulate only 11 minutes per week in cold water to see the physical and mental benefits.

Getting in 46-degree water might not seem like the ideal way to relieve stress and unwind. However, exposure to cold water creates a controlled environment that teaches your body how to respond.

“Stress is not always a bad thing,” Dr. Seeman says. “But we need stress in particular doses, and we need to learn how to recover from stressful situations.” 

Your body will not only adapt to being cold, she adds, but cold water builds mental resilience.

“There's such a level of mental fortitude when you get in cold water. You are doing the thing that’s hard,” Seeman says. “It gives you the ability to build self-confidence and confidence that you can do these hard things.” 

Embracing a holistic approach to health

When it comes to health, it’s easy to focus on the number on the scale, the number of calories you eat, and whether you made the leaderboard. However, true wellness encompasses much more.  

A holistic approach to health goes beyond just exercise and nutrition, although those are important. This strategy also includes strategies for managing stress, improving emotional well-being, and elevating overall quality of life.

Implementing your holistic health plan, though, requires a thoughtful approach. 

Start small: Begin with one or two practices and gradually expand.

Consistency is key: Create a schedule that works for you and stick to it.

Listen to your body: Pay attention to how your body, mind, and spirit respond to these practices and adjust your routine as needed.

Seek professional guidance: Consult with health care providers, nutritionists, or wellness coaches for personalized advice.

Track your progress: Keep a journal to monitor changes in your physical, mental, and emotional well-being.

Choosing the Best Cold Tub

Do you want to enjoy the benefits of cold water therapy without buying bag after bag of ice? A Michael Phelps Chilly GOAT Cold Tub by Master Spas allows you to enjoy clean, clear, cold water on demand. Click here to find out more about the benefits of incorporating a Michael Phelps Chilly GOAT Cold Tub into your routine. Start your journey today!