By Cornelia Postma
It’s 2025, and we’re here for better days and leaving behind stress, chaos, and unhealthy habits. Instead, we’re embracing the glow-up era, where feeling good, looking fabulous, and living your best life is the ultimate goal.
Whether you’re looking to eat better, move more, or prioritise your mental wellbeing, this guide has you covered with practical tips to help you become the queen you were born to be.
Fuel Your Glow: The Magic of a Healthy Diet For Better Days
What you eat matters, babe. The right fuel powers your energy, sharpens your mind, and gives you that lit-from-within vibe. Here’s how to make your meals work for you:
- Aim for variety: Build your plate like a rainbow—think fruits, veggies, nuts, legumes, and whole grains. These foods are rich in the vitamins, minerals, and fibre your body craves.
- Portion perfection: Get at least five portions of fruits and vegetables daily (about 400g). This isn’t as hard as it sounds—try adding veggies to every meal or snacking on fresh fruit during the day.
- Seasonal eating: Eating fruits and veggies in season means they’re fresher, tastier, and often cheaper.
- Cut the sugar: It’s time to say bye to sugary snacks, sodas, and desserts. Stick to less than 5% of your daily energy intake from sugar for those extra health perks.
A balanced diet reduces your risk of non-communicable diseases (NCDs) like diabetes, heart disease, stroke, and cancer while keeping you energised to crush your goals.
Salt, Sugar, and Fats: Know Your Limits
Even the good life comes with balance, babe. While food can be nourishing, some habits can sneakily sabotage your health. Here’s how to keep them in check:
- Salt: Too much salt can raise your blood pressure and put your heart at risk. Limit yourself to 5g (one teaspoon) per day. You can do this by skipping the salt shaker, cutting back on salty snacks, and choosing low-sodium options.
- Sugar: Those sugary treats may taste good, but they can lead to unhealthy weight gain and tooth decay. Replace them with natural sugars from fruits or simply reduce your portions.
- Fats: Not all fats are created equal. Swap harmful trans and saturated fats (found in fried foods, baked goods, and fatty meats) with heart-friendly unsaturated fats from fish, nuts, and olive oil.
Read more about foods that can help you manage and prevent PMS symptoms
Small swaps make a big difference. Start slow—skip that extra dash of salt, swap out fried chips for a handful of almonds, or opt for fruit instead of sweets.
Move Your Body: Sweat, Slay, Repeat
Movement is life. It’s not just about looking snatched (though we love that!); it’s about feeling amazing, too. Regular physical activity lowers your risk of chronic diseases, boosts your mood, improves sleep, and keeps your heart healthy.
Here’s your royal rule:
- Aim for 150 minutes of moderate-intensity exercise per week. That’s just 30 minutes a day for five days!
- For even more benefits, bump it up to 300 minutes per week.
No need for a gym membership if that’s not your vibe. Go for walks, dance like nobody’s watching, do yoga, play with your kids, or join a local sports team. Anything that gets your heart pumping counts.
Take Care of Your Queenly Self
Your health is your most precious asset, and caring for it should always be a priority. Let’s talk about a few simple yet powerful ways to keep shining:
- Check your blood pressure: Hypertension is known as the silent killer because it often has no symptoms. Regular check-ups can help you catch it early and manage it effectively.
- Clean hands, safe vibes: Wash your hands properly with soap and water or use hand sanitiser. This simple habit prevents the spread of infections, especially during flu season.
- Do regular breast exams: Take charge of your health by getting familiar with your body. Perform monthly breast self-exams and follow up with a doctor if you notice any changes. Early detection saves lives, queen!
- Schedule yearly check-ups: Prevention is power. Commit to annual visits to your doctor or health professional to catch potential health issues before they become problems. These check-ups are essential for staying ahead of the game.
- Glow with Zoie Health supplements: Sometimes, even queens need a little extra help to slay the day. Whether it’s energy, skin radiance, or overall wellness, Zoie Health supplements are here to boost your vibe and keep you glowing from the inside out.
Read more about the science behind our supplements
Glow-Up Tools for Everyday Life
Want to stay consistent? Build habits that stick! Here are some daily tips to make 2025 your hottest year yet:
- Start strong: Wake up and stretch to get your body moving.
- Hydrate: Begin your day with a glass of water and keep sipping throughout.
- Snack smart: Keep a stash of almonds or fresh fruit to curb cravings.
- Sunscreen is your BFF: Protect your skin from harmful UV rays every single day.
- Be active: Sneak in squats while brushing your teeth or dance through your chores.
And don’t forget to schedule regular health check-ups. Prevention is always better than cure.
Listen to our Womankind Podcast
The Bottom Line: Living Your Best Life Is a Vibe
Glow-ups don’t happen overnight. They’re built through tiny, intentional choices that add up to something magical. Whether it’s swapping chips for carrots, walking 10 extra minutes, or getting to bed on time, each choice you make is a step towards the best version of yourself.
You’re a queen, and your health is your crown—treat it like royalty. This is your year to thrive, shine, and conquer every goal you’ve set. So go ahead, babe. Step into 2025 with all the energy, confidence, and vibes you deserve.
About Zoie Health
Zoie Health is at the forefront of women’s wellness, offering quality, affordable, and accessible supplements tailored to the unique health needs of women. With a focus on synergy, Zoie Health’s products are designed to work together, providing your body with the comprehensive support it needs to thrive. With our online Zoie Shop and Pharmacy, our unique virtual consultations, and vast communities of women, we strive to provide good quality healthcare to underserved populations.
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