Concerns about women's health are a little different from men's. If you are a woman, these tips will soon make you feel fit and fit.
To look and feel better at any age, it's important to make healthy choices about lifestyle and health. Here are six simple things that women can do everyday (or regularly) to ensure their health:
Health Tip # 1: Eat Healthy. "You want to eat as close to a natural diet as you can," said Donald Novey, MD, integrative medicine specialist at Advocate Medical in Park Ridge, Illinois. This means a variety of fresh fruits and vegetables and less processed foods. Eat whole grains and high fiber foods and choose leaner pieces of meat, fish and chicken. Include low-fat dairy products in your diet: Depending on your age, you need 800 to 1,500 milligrams of calcium a day to help prevent osteoporosis, says Dr. Novey. Avoid foods and beverages that are high in calories, sugar, salt and fat.
A healthy diet will help you maintain a proper weight for your height, which is important because overweight can cause several diseases. Looking for a healthy snack? Try raw vegetables such as celery, carrots, broccoli, cucumbers or zucchini with a low-fat yogurt sauce.
If you do not consume enough vitamins and nutrients, take a multivitamin supplement and calcium supplement to stay healthy.
Health Council # 2: Exercise. Heart disease is the leading cause of death among women in the United States, but a lot 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, biking, dancing) are beneficial to women's health and especially to their hearts, says Sabrena Merrill, MS, Lawrence, Kansas, a personal trainer and certified fitness instructor. group physicist and spokesperson for the American Council on Exercise.
Board of Health # 3: Avoid risky habits. Stay away from cigarettes and smokers. Do not use drugs. If you drink alcohol, do it in moderation. Most women's health studies show that they can consume one drink a day safely. A drink is about 12 to 14 grams of alcohol, which equals 12 ounces of beer (4.5% alcohol); 5 ounces of wine (12.9 percent alcohol); or 1.5 ounces of alcohol (strong alcohol such as gin or whiskey, proof 80).
Board of Health # 4: Manage stress. No matter what stage of your life, girl, mother, grandmother, a woman often wears several hats and has to deal with a lot of pressure and stress. "Take a few minutes each day to relax and find your point of view," said Novey. "It does not take long and mental health is important for your physical well-being." You can also handle stress by exercising, using relaxation techniques or meditating.
Health Tip # 5: Sun safe. Excessive exposure to the sun's harmful rays can cause skin cancer, which can be fatal. To protect yourself from skin cancer, use sunscreen with a sunscreen factor of at least 15 if you stay outdoors for more than a few minutes. Even if you use sunscreen with fidelity, you should regularly check for signs of skin cancer. Warning signs include any changes in the size, shape, color or feel of birthmarks, moles or freckles, or areas of new, enlarged, pigmented or red skin. If you notice any changes or find that you have wounds that do not heal, see your doctor.
Health Tip # 6: Look for breast cancer. The American Cancer Society no longer recommends monthly breast self-exams for women. However, this remains suggested as an "option" for women, from the age of 20. You must be aware of any changes in your breasts and report any problems to your doctor. All women ages 40 and older must have an annual mammogram because mammography is the most effective way to detect early cancer when it is the easiest to treat.
Women's health needs change with age, but the fundamentals of women's health remain the same. If you follow these six simple tips for a healthy life, you will improve your quality of life for years.
