Thursday, June 11, 2020

HOW  WOMEN'S HEALTH CAN BE  BOOSTED WITH SOME HEALTH TIPS ?















Women need more health care  access and the health care system  than men just because they are very much vulnerable to certain diseases.Studies also reveal that women has a weaker immune system than men.They also have more chronic non-reproductive health issues such as cardiovascular disease, cancer, mental illness, diabetes and osteoporosis,While part of this is due to their reproductive and sexual health needs.



TIPS TO IMPROVE WOMENS HEALTH

EAT A HEALTHY DIET

 Eat as close to a natural foods diet as you can, That means a variety of fresh fruits and vegetables and fewer processed foods. Eat whole grains and high-fiber foods and choose leaner cuts of meat, fish, and poultry. Include low-fat dairy products in your diet as well — depending on your age, you need between 800 and 1,500 milligrams of calcium daily to help avoid osteoporosis. Avoid foods and beverages that are high in calories, sugar, salt, and fat.

Healthy eating will help you maintain a proper weight for your height, which is important because being overweight can lead to a number of illnesses. Looking for a healthy snack? Try some raw vegetables, such as celery, carrots, broccoli, cucumbers, or zucchini with dip made from low-fat yogurt.

If you’re not getting enough vitamins and nutrients in your diet, you might want to take a multivitamin and a calcium supplement to make sure you’re maintaining good health


EXERCISE


 Heart disease is the leading cause of death among women in America, but plenty of exercise can help keep your heart healthy. You want to exercise at least 30 minutes a day, five days a week, if not every day. Aerobic exercises (walking, swimming, jogging, bicycling, dancing) are good for women’s health in general and especially for your heart, says Sabrena Merrill, MS, of Lawrence, Kan., a certified personal trainer and group fitness instructor and a spokeswoman for the American Council on Exercise.





AVOID RISKY HABITS

Stay away from cigarettes and people who smoke. Don’t use drugs. If you drink alcohol, do so in moderation. Most women’s health studies show that women can safely consume one drink a day. A drink is considered to be about 12 to 14 grams of alcohol, which is equal to 12 ounces of beer (4.5 percent alcohol); 5 ounces of wine (12.9 percent alcohol); or 1.5 ounces of spirits (hard liquor such as gin or whiskey.




MANAGE STRESS



Manage stress. No matter what stage of her life — daughter, mother, grandmother — a woman often wears many hats and deals with a lot of pressure and stress. “Take a few minutes every day just to relax and get your perspective back again,” Novey says. “It doesn’t take long, and mental health is important to your physical well-being.” You also can manage stress with exercise, relaxation techniques, or meditation.


HEALTH CHECK UP ON A REGULAR BASIS



A woman’s health needs change as she ages, but the basics of women’s health remain the same. If you follow these six simple healthy living tips, you will improve your quality of life for years to come.

Check for breast cancer : The American Cancer Society no longer recommends monthly breast self-exams for women. However, it still suggests them as “an option” for women, starting in their 20's. You should be on the lookout for any changes in your breasts and report any concerns to your doctor. All women 40 and older should get a yearly mammogram as a mammogram is the most effective way of detecting cancer in its earliest stages, when it is most treatable.


FERTILITY AND BIRTH CONTROL

Many women have no problem getting pregnant in their late 30s and even into their early 40s, a woman's fertility may start to decline as early as 32. So if you want to have kids, talk to your doctor about options, like freezing your eggs.
             
Birth control gets a bad rap, but not only can it keep you from getting pregnant before you're ready, studies show it can lower the risk of uterine and ovarian cancer as well as regulate your cycle.


SUN SAFETY


 Excessive exposure to the sun’s harmful rays can cause skin cancer, which can be deadly. To protect against skin cancer, wear sunscreen with a sun protection factor (SPF) of at least 15 if you are going to be outdoors for more than a few minutes. Even if you wear sunscreen faithfully, you should check regularly for signs of skin cancer. Warning signs include any changes in the size, shape, color, or feel of birthmarks, moles, or freckles, or new, enlarging, pigmented, or red skin areas. If you spot any changes or you find you have sores that are not healing, consult your doctor.


TIPS TO PREVENT DISEASE




  • One way to prevent disease and infection is to avoid smoking. You should also avoid those who do. Secondhand smoke can be as dangerous as smoking.

  • Other known risks to health include drugs and alcohol. For women, a moderate amount of alcohol is 12 ounces of beer, 5 ounces of wine, or about 1 ounce of spirits each day. One five-ounce glass of wine a day may help cut heart disease risk, but more than that increases your risk of cancer and other conditions.

  • Good dental and oral health goes beyond a blindingly white set of teeth. Daily brushing and flossing keeps away cavities, gum disease, and even your physician, as having healthy teeth and gums might reduce your risk of heart disease.

  • Take vitamins and minerals especially if you are a lactating mother or of age 50 plus.









  • Visit the doctor Other than breast exams and gynecological visits, you should make sure to visit your doctor regularly for checkups and screening exams. You should have blood work, biometric data such as blood pressure and weight, and other preventive testing measures done at your yearly physical.



                         DEAR WOMEN BE STRONG AND HEALTHY.



 “I am a strong woman. I don’t sit around feeling sorry for myself, nor let people mistreat me. I don’t respond to people who dictate to me or try to bring me down. If I fall I will rise up even stronger because I am survivor and not a victim. I am in control of my life and there is nothing I can’t achieve.”




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