Women’s health matter as they play a major part of society and are at the forefront managing a household. Thus being a woman you should follow healthy habits to avoid the risk of diseases, and enjoy a healthy life. Hence, follow these simple steps to have a healthier and longer life.
In the United States, every fourth woman dies from heart disease, due to a sedentary lifestyle. Thus staying fit by moving around, as physical activity plays a crucial role in your health. Hence, exercising is the most effective tool in preventing heart issues, and also maintains your bone and mental health.
Although it is recommended to do 30 minutes of physical activity for at least 4 days in a week, doing something is better than doing nothing. walking up and down stairs, walking, and hiking are exercises. There are many different activities that you can do to stay fit. The goal is to get that heart pumping. Activities such as:
- Brisk walking
Consume a balanced diet
A healthy, nutritious, and balanced diet makes the foundation of a healthy lifestyle. It helps in weight management, proper growth, and development. As good food provides you with the right amount of all nutrients such as carbohydrates, proteins, fats, vitamins, and minerals. Try to avoid fake stuff from your diet like processed foods, lots of sugar, salt, and unhealthy fats. Thus choose healthy foods like:
- Whole grains
- Fresh fruits and vegetables
- Fresh fish
- Fat-free or low-fat dairy
- High-fiber foods such as green leafy vegetables and beans
- lean poultry and meat
Try adding fresh foods to your grocery list instead of canned and processed foods.
Deal with stress and depression
Stress and depression bring a lot of health and social problems to your life such as sleeping difficulties, high blood pressure, gastrointestinal issues, and back pain. Hence, you can manage depression and stress with a good diet and different relaxation techniques such as:
- Tai chi
- Peaceful sleep
- Be social
Maintain your breast health
In America, the most common type of cancer among women is breast cancer. Thus if you already have a family history of breast cancer, you are at more risk of breast cancer. To maintain your breast health avoid all unhealthy habits such as alcohol and tobacco intake, consume an adequate amount of vitamin D, follow hygienic practices, and stay hydrated.
Although the United States Preventive Services Task Forces (USPSTF) suggests that women between the age of 50 to 75 should have a mammogram screening every two years, for the prevention and initial detection of breast cancer.
According to health professionals, women should consume an adequate amount of vitamins to maintain their overall well-being. One study found that vitamin deficiencies in women are the leading cause of chronic diseases such as osteoarthritis.
Hence, Important woman’s vitamins include vitamin D, folate, and B-12 found in dark green vegetables, nuts, milk, avocados, citrus, beans, fatty fish, and egg yolk.
Along with vitamins, minerals also play a promising role in maintaining your important body functions such as calcium, iron, zinc, and magnesium. Therefore, you should also focus on these minerals.
Aging is an irreversible natural process, you can’t stop it, but you can make it healthy with nutrition, good mental health, and physical activity. Thus studies reveal that antioxidants are important in healthy aging. So, try to include antioxidant-rich foods like red bell peppers, spinach, nuts, avocados, blueberries, broccoli, and papaya.
You should also maintain your mental health, as stress speeds up your aging process. However, to avoid age spots and wrinkles use sunglasses and protective clothing.
Stay away from risky habits
The most effective and natural way to prevent diseases is to avoid unhealthy habits such as alcohol consumption, cigarette smoking, and drugs abuse. Thus avoid smoking and people who smoke, as secondhand smoking also have negative health effects. If you drink, do it in moderation. According to several women’s health studies, Women should only consume one drink per day,. however, one drink contains 12 to 14 grams of alcohol, which is equal to 5 ounces of wine and 12 ounces of beer.
The bottom line
To maintain your health it is mandatory to consume a healthy diet, be physically active, consume the right amount of nutrients, and avoid all unhealthy habits. Follow up with your health care provider for a complete physical exam,and make sure that they include a proper breast screening, and colorectal screening.