6 Ways to Boost Women's Health
To look and feel your best at every
age, it’s important to make smart lifestyle and health choices. Here are six
simple things that women can do every day (or with regularity) to ensure good
health:
Health Tip #1: Eat a healthy diet. “You want to eat as close to a natural foods diet as
you can,” says Donald Novey, MD, an integrative medicine physician with the
Advocate Medical Group in Park Ridge, Ill. 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, Dr. Novey says. 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.
Health Tip #2: 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.
Health Tip #3: 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,
80-proof).
Health Tip #4: 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 Tip #5: Sun safely. 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.
Health Tip #6: 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 20s. 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.
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.
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