Women’s Health

Healthy habits are essential for avoiding disease, prolonging life, and living more happily. Yet, in the chaos of daily life, healthy living and lifestyles may take a back seat to chores, work, busy schedules, and more. Here are some simple steps toward achieving a longer, healthier life:

Get Moving: Exercise is one of the best ways of preventing heart disease and keeping your heart strong. It also benefits mental and bone health. Aim for at least 30 minutes of movement four days per week. Aerobic, or cardio, exercises are particularly beneficial and include:

• Walking
• Jogging
• Dancing

Try different activities to mix up your routine and keep your exercise plans exciting. Plan together with a friend for accountability and encouragement.

Eat a Balanced Diet: A nourishing diet forms the foundation of a healthy life. Beyond weight loss and maintenance, a balanced diet is crucial to a woman’s health. Good foods provide essential vitamins, minerals, and nutrients for growth, well-being, and development. Start by avoiding unhealthy foods. Packaged and processed foods often contain sugar, salt, unhealthy fats, and calories. Instead, opt for:

• Fresh fruits and vegetables
• Lean cuts of meat and poultry
• Fresh fish
• Whole grains
• Fiber-rich foods
• Healthy fats such as nuts, seeds, and olive oil
• Low-fat dairy

A balanced diet is also vital for weight management. Carrying extra weight can increase the risk of several conditions, including cancer, diabetes, and heart disease.

Women’s Vitamins: While taking a daily multivitamin can be beneficial, eating vitamin-rich foods provides the added benefits of healthy fibre and minerals. Consuming various foods in different colours can help you meet your vitamin, mineral, and fibre requirements without needing supplements.

Healthy Aging: Aging is a natural part of life, but it doesn’t mean you have to accept the inevitable aches and pains. Healthy ageing involves avoiding harmful habits such as using tobacco products and drinking excess alcohol. Additionally, learning to manage stress and cope with mental health issues can help slow the ageing process and improve quality of life.

To protect against wrinkles, age spots, and even cancer, use sunscreen with an SPF of at least 15. Wear protective clothing and sunglasses, and try to avoid the sun in the middle of the day. See your dermatologist if you notice any changes in freckles or new or unusual spots.

A Healthy Sex Life

Sexual health is an enduring concern for women, encompassing a range of issues from preventing unintended pregnancy to enhancing libido over the years. In early sexually active years, focus on:

• Protecting against sexually transmitted infections (STIs)
• Choosing effective birth control methods
• Regular screenings like STI tests, Pap smears, and pelvic exams

Later in life, women may experience changes such as:

• Decreased libido
• Difficulty achieving orgasm
• Reduced response to sexual stimulation
• Insufficient natural lubrication
• Pain or discomfort during intercourse

A healthy sex life offers numerous benefits beyond physical activity, potentially lowering risks of cardiovascular events like high blood pressure and heart attacks. Women can enjoy these rewards throughout their lives.

Preparing for Pregnancy
Preparing for pregnancy involves proactive steps to safeguard your baby’s health. Even before conception:

• Avoid alcohol and smoking to minimise risks and complications
• Maintain a balanced diet, take prenatal vitamins, stay active, and be vigilant for early pregnancy signs

Effective Parenting
Parenthood is fulfilling yet challenging. A strong support system of friends and family is invaluable for guidance and assistance.

Breast Health
Breast cancer is prevalent among women, necessitating regular screenings:

• Mammograms every two years between ages 50-74
• Self-exams monthly from age 20 onwards to detect any changes early

Stress Management
Balancing work, family, and other responsibilities can lead to stress-related health issues. Manage stress through:

• Therapy
• Meditation
• Regular exercise

Avoiding Health Risks
Certain health issues affect women differently than men:

• Heart disease: Leading cause of death for American women
• Stroke: Higher incidence in women, influenced by factors like birth control and hormone therapy
• Urinary tract issues: More common due to shorter urethra
• Alcohol intake: Greater health risks for women, including heart disease and breast cancer

Mental Health
Women are more likely to experience depression than men. Seek support and treatment when needed.

Osteoarthritis
It is more prevalent in women over 45, managed through lifestyle changes and medical care.

Preventive Measures
To prevent disease, avoid smoking and secondhand smoke. Maintain good oral hygiene, as it correlates with overall health. Regular doctor visits for check-ups and screenings help detect and address potential health issues early. Have blood work, biometric data such as blood pressure and weight, and other preventive testing measures done at your yearly physical.