Women play a key role in their families. Home management is not an easy task but they do it with an effortless ease. Most women make it a priority to think about and take care of others in their families. Unfortunately, they do nothing or very little when it comes to taking care of their own health and wellness.
New-age women manage both household and professional works. So, they really have very little time for themselves. But just think, you can provide the best care to your family and shine in your professional career only if you stay fit and healthy.
Irrespective of your age and health status, you can always make efforts towards increasing your chances of staying healthy throughout your life. Here are 7 women health tips to improve your health and overall wellness.
Give up Smoking: Have not you read the statutory warning on cigarette packet, “Cigarette Smoking is Injurious to Health”? But who cares, isn’t it? Smoking is one of the major risk factors for lung cancer in both men and women. In women, it also increases the chance of breast cancer and breast cancer metastases in lung. Do you need more reasons to quit smoking?
Kick out Your Alcohol Habit: Alcohol intake is detrimental to your health. In women, it increases the chance of breast cancer and ovary cancer. Drinking alcohol, even in moderation and occasionally, is linked to gastronomical carcinoma. Sensible drinking is a myth, at least when it comes to your health.
Take More Nutrition-Rich Foods: Many women (and men too) have a habit of overindulgence or living on crash diets. None of them is good for health. Make nutrition-rich diet a priority. Such a diet contains lots of fruits and greens.
Sleep for 6-8 Hours: Experts say, an adult person should sleep at least 6-8 hours a day. A good amount of sleep, especially at night is very important. It rests and refreshes your brain. Lack of sleep increases the chance of cardiovascular problems, signs of ageing and mental stress. Sleep works as a tonic for your body and mind and make them rejuvenated and recharged.
Wear Sunglasses and Sunscreen Lotion: Avoid going out between 10 a.m. to 2 p.m. Even if you have to go out, wear sunglasses and sunscreen lotion. Even if it is a cloudy or rainy day, make sure you don’t forget applying sunscreen lotion or cream. And yes, use a sunscreen with a SPF≥30.
Visit Your Doctor Every Year: Even if you are well, visit your doctor annually. Without tests, you can never be sure if everything is fine inside. Regular check-ups and health screening increase the chance of early diagnosis and treatment.
Perform Exercises Regularly: Exercises are very important for maintaining good health. You don’t have to visit gyms for exercises as you can practice these under a private physical trainer. The mid-aged and older women should avoid heavyweight exercises and instead, choose freehand and lightweight exercises.
Meditation and deep-breathing technique are good for women of all ages. Encourage others in your family to do workouts together as exercising with your family members will kill the boredom or lethargy you might feel while doing it alone.
More Information about Nutrition
A nutrition-rich diet, full of fruits, vegetables, fiber and protein, is highly recommended for women of all ages. Consult your dietician for a personalized diet chart that will support your lifelong health.
Women in childbearing age group need to consume more leafy green vegetables, beans, citrus fruits etc. These foods are rich in folic acid and so, can prevent birth defects.
Menopausal women should increase intake of foods high in vitamin D and calcium. Seafood, low-fat dairy products and egg-yolks are good sources of both calcium and vitamin D that prevent bone diseases.
More Information about Physical Activity
Cardiac exercises for 20-30 minutes every day are very important for good health throughout your life. These exercises should include running, walking, hiking,, biking or swimming). It helps control obesity and stress and promotes good heart health. With ageing, you should incorporate strength training activities such as, weight lifting into your daily exercise routine to prevent muscle mass and bone density loss.
When it comes to exercises, it is better LATE than NEVER. You can start it even if you are past 50. Those, who don’t have an impressive history of physical fitness, should start small and slowly graduate to a fitness freak to improve their overall health.
More Information about Recommended Screenings
- Blood Pressure & Blood Sugar Test
- Lipid Profile Test
- Osteoporosis Screenings
- Breast Exams and Mammograms
- Colorectal Screenings
- Skin Cancer
- Pelvic Exams and Pap Smears
Take Away Message
You should talk to your physician about health screenings. Though health screenings are recommended for all women, how frequently you should do it depends on your health condition and family health history. Though you should not put a price on your health, it is possible to stay healthy without paying through your nose.