Health tip for women: 50 Little Health Tips Every Woman Should Know
23 Essential Health Tips from Dr. Oz
My patients are among my best teachers. They’ve taught me how to communicate clearly—and how to live a better life. On The Dr. Oz Show, I’ve seen that once people are emotionally involved, change happens quickly, especially if they feel that their behavior is letting loved ones down. Large-scale change seems daunting. We want simple routines that we can automatically follow. Adopt some of the steps here, which anyone can do, and you will like your life more in just a couple of weeks. And you’ll live longer. Try them—they work for me.
Laughing not only eases stress, promotes social bonding, and lowers blood pressure, it may also boost your immune system. So bring some humor into your life, whether it’s through friends or even a new TV show (preferably mine).
Women’s Health Tip
Besides laughing, certain foods have been proven to soothe stress and can counteract the damage that chronic pressure does to your bod. Stock up on these eats and beat down stress for good.
Don’t Skip Breakfast
Fiber in the morning means less hunger late in the afternoon, when you’re most likely to feel tired and gorge yourself on sugar. My morning dose comes from steel-cut oatmeal, usually mixed with raisins, walnuts, and flaxseed oil. An early start on eating also keeps your metabolism more active throughout the day; breakfast eaters are thinner than people who just rush out the door.
Women’s Health Tip
Need a new recipe? Try one of these eight healthy oatmeal mix ins for an instant breakfast upgrade.
Hit the Sack
Conan and Dave are funny, but they’re not worth the strain on your system. Seven hours of sleep a night not only helps you live longer, but also lowers your stress, sharpens your memory, and reduces cravings for pants-splitting foods. Set a bedtime and stick to it. My target is 10:30 p.m. I record the late shows and then watch them the next day as I pedal a stationary bike.
Women’s Health Tip
Are you sabotaging your sleep? Test your bedtime knowledge with our quiz to see if you’re actually getting the z’s you need.
Admire Your Work
Don’t be so trigger-happy with the flusher. Turn around and take a look at your poop, which speaks volumes about your gut and overall health. Poop should be smooth and S-shaped, like your colon. If it comes out too lumpy, or drops into the bowl like marbles, you’re constipated. Increase your fiber and water intake. This happens to me when I travel, so I fiber-load before a trip to avoid getting irritable.
Women’s Health Tip
You don’t need Metamucil—here are 30 great-tasting ways to add fiber to your diet.
Don’t Pamper Your Bad Back
Even if you’re hunched over in agony, taking to your bed will only make a bad back worse. The latest research shows that bed rest weakens back muscles and prolongs the suffering. Married men may suffer more than single men because of all the pampering. I used to love milking the care from Lisa, but the best solution is to get up, take a pain reliever, and be a soldier.
Women’s Health Tip
Try these safe and simple yoga moves to prevent and relieve back pain.
Taste the Colors
Foods with bright, rich colors are more than just nice to look at. They’re also packed with flavonoids and carotenoids, powerful compounds that bind the damaging free radicals in your body, lowering inflammation. (Sadly, skittles do not count.) Eat nine fistfuls of colorful fruits and vegetables each day and you’ll reap the benefits without having to give up other foods. Whenever I shop the produce aisle, I’m reminded that these foods are often more powerful than the drugs sold in pharmacies. My favorites are arugula and blueberries.
Women’s Health Tip
Want to experiment with more exotic veggies? If you’re tired of the same-old produce picks, switch ’em out for these delish and super-healthy alternatives.
Brushing is Not Enough
If you plan to spend your later years eating more than yogurt and applesauce, invest in some floss. No matter how thoroughly or long you brush your teeth, you’re missing a good portion of their total surface. That’s like washing one armpit after a workout. But the dangers of skipping floss go beyond hygiene: The bacteria that linger can increase your risk of heart disease. I use Reach Ultraclean floss, which stretches to glide between teeth.
Women’s Health Tip
For a brighter smile, check out these 15 ways to whiten your teeth.
Take a Deep Belly Breath
Do this anywhere, anytime. Push out your bellows and suck air through your nose until your lungs are full. They’ll fill with nitric oxide, a chemical found in the back of your nose that opens up blood vessels. The dose of oxygen will make you feel happier and more alert. This is my secret technique for calming down before a show or a tough stitch in the OR.
Women’s Health Tip
Learn even more ways to iincorporate breathing as a healing and preventative tool with these techniques.
Join a Yoga Class
Yoga is the most important exer cise of my daily routine. Being surrounded by beautiful women in spandex should be reason enough for you to join a class, but if you need more motivation, consider this: Yoga eases stress, lowers blood pressure, slows heart rates, and increases flexibility. And there’s nothing mystical about it. Loosening your muscles will make them more adaptable, so you may be less likely to injure yourself playing sports. Sure, some of the poses may look ridiculous, but that’s for a reason you’ll learn quickly enough. Yoga can reach and work muscles that are ignored during routine sports and daily life. My favorite maneuver is the sun salutation.
Women’s Health Tip
Learn that pose and many others in this list of the best yoga poses for women.
Don’t Be an Island
Ever wonder why women live longer than men do? One major reason: You form tight networks and actually talk about your problems. If you face life’s stresses alone, you will make yourself older. Bankruptcy, for example, causes enough stress to wreak havoc on your body. With another person’s love and support, that inner aging can be reduced. Don’t forget to reach out to your friends when you need them.
Women’s Health Tip
Don’t forget your guy friends! See why there are specific boons that only male friendships can bring to your life.
Avoid Fad Diets
The secret to weight loss is not to avoid carbs, fats, yellow foods, solid foods, or foods that start with the letter G. The real trick is to lower your daily intake by about 100 calories. You’ll hardly notice, but it’ll add up to a loss of about 10 pounds in a year. Calorie restriction has been shown to lengthen life (in rats and monkeys). I cut back once a year to reset my appetite and tastebuds. Healthy food tastes great afterward. Frankly, any food would.
Women’s Health Tip
Lose weight by eating all the foods you by following the secrets in Eat This, Not That! Supermarket Survival Guide.
Be a Smart Patient
Your doctor can help keep you in good health, but the responsibility ultimately falls on you. Seek a second opinion before undergoing any procedure, because 30 percent of the time, that opinion will change the diagnosis or plan. Keep a written medical history, and educate yourself about any family problems, even if that means calling your creepy uncle. You might even consider signing onto Microsoft HealthVault or Google Health, so your files are accessible in case you find yourself in trouble away from home.
Women’s Health Tip
Read our cheat sheet — put together with top emergency physicians and medical experts — to learn more about some common health crises and the best ways to handle an emergency room visit.
Lose the Belly
Grab a tape measure and put it around your body at the level of your belly button. That number should be less than half your height. So for my 6’1″ frame, I need to keep my waist under 36. 5″. Just think—you’ll be avoiding heart attacks and diabetes as well as looking hot in your bikini. That’s a win win win.
Women’s Health Tip
Learn the cutting-edge, 4-week plan to a leaner, stronger, leaner body in The Big Book of Exercises.
I drink green tea three times a day. It’s packed with heart-boosting and cancer-stopping polyphenols that black tea doesn’t offer. (These beneficial chemicals are lost when it’s fermented.) Green tea also delivers a boost of alertness, but from a smaller dose of caffeine than black tea. Green tea can even fight dandruff, although only if you pour it directly onto your scalp. (It’s probably a good idea to let it cool down first.)
Women’s Health Tip
Any time you’re thirsty, tea is a great choice—but you don’t have to steep it to reap the rewards. Check out how to incorporate other varieties of the green stuff to your everyday dishes.
Sweat Till You’re Wet
If you can work up a sweat for just 1 hour a week, you’ll enjoy a range of benefits: reduced risk of heart attack, better mood, and lower blood pressure. I like interval training on the elliptical, with 15 pullups and 15 dips every 10 minutes. Your muscles will become more efficient, so you’ll have more stamina for more enjoyable activities that also work up a sweat.
Women’s Health Tip
Try our free downloadable training guides to lengthen, strengthen, and tone.
Put It in the Bank
Most people rank personal finance as their number one stressor, usually because they feel powerless. Stress not only shortens lives, it also drives people to habits like smoking, drinking, or bingeing on food. Keep some money in a special bank account, safe from your lust for a new television, and you’ll establish an emotional comfort zone with major health benefits.
Women’s Health Tip
How can you do that considering the economy? Throw out the old rules and learn the right way to negotiate a raise, or haggle for a discount.
Have as Much Sex as Possible
If a 50-something woman could have sex 700 times a year, the exercise and stress reduction would make her look and feel years younger. I wouldn’t recommend quitting your day job in order to hit that number—but what’s the harm in trying? The next time you don’t feel particularly in the mood, remind yourself that not having sex is literally killing you. It works for me.
Women’s Health Tip
Not that you need to be convinced, but we put together 17 more reasons hitting the sheets can help your health. Check ‘em out.
Know Your Numbers, Then Aim Lower
Take the part of your brain dedicated to your nail salon’s phone number and reassign it to your heart’s vital signs. These include blood pressure (which ideally should be below 115 over 75), LDL cholesterol (under 100), resting heart rate (under 70), and fasting blood sugar (under 100). If your numbers aren’t ideal, change your diet until they improve.
Women’s Health Tip
Keep your body working properly with these 18 self-checks every woman should do.
Add Some Weights
Just 30 minutes twice a week spent lifting weights can build significant muscle mass. What’s more, working all that muscle burns tons of calories, making it a great way to lose your gut, too. Don’t have weights? Try lifting yourself: Pullups are the most valuable muscle-building exercises I do. Oprah’s trainer, Bob Greene, pointed out to me that pullups work the back, pecs, arms, and belly all at once. And since you’re lifting yourself, you’ll think twice before eating that doughnut, because you’ll just have to lift it later.
Women’s Health Tip
Can’t do a pull-up? Try our plan for tackling the most difficult workout moves (like pull ups, push ups, and yoga headstands)!
Grab Some Nuts
Nuts are among the best sources of healthful fats and protein around. I keep a bag of walnuts in my fridge and use their massive dose of omega-3 fatty acids to boost my brainpower while I see patients. Half of a handful eaten about 30 minutes before a meal will temper your appetite and help you avoid the drive-thru.
Women’s Health Tip
Find other good-for-you snacks in our list of 125 best packaged foods.
Hit the Dance Floor
Crosswords and card games aren’t the only way to keep your brain razor sharp. It turns out that any kind of dancing with complex moves is stimulating enough to give your neurons a workout. Even the simplest moves provide some physical exercise. So don’t be such a wallflower on your next night out.
Women’s Health Tip
Boost your memory, amp creativity, and fine-tune focus with these fun brain games.
Learn to Cook
Think you know how much butter goes into those mashed potatoes at a restaurant? You’re probably off by half. If you can cook, you not only save money but also gain control over what goes into your meals. Plus, cooking is sexy. I have trouble boiling water. Thankfully, I’m already married.
Women’s Health Tip
Turn on the man in your life with these guy-approved romantic meals.
Some Pills Should Be Popped
The indoor life gives us protection from the elements and the ability to watch Gossip Girl in private. Unfortunately, roughly half of us are deficient in vitamin D which the sun is a major source. This crucial vitamin may aid in fighting cancer, diabetes, and heart disease. I take a 1,000 IU supplement each morning.
Women’s Health Tip
Consult this vitamin guide to figure out which other supplements you should take for your health and fitness.
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5 Healthy Aging Tips for Women
Healthy aging involves good habits like eating healthy, avoiding common medication mistakes, managing health conditions, getting recommended screenings, and being active. FDA has tips to help you age fabulously.
1. Eat a Healthy Diet
Good nutrition and food safety are especially important for older adults. As you age, you may be more susceptible to foodborne illness and food poisoning. You also need to make sure you eat a healthy, balanced diet. Follow these tips to help you make wise food choices and practice safe food handling.
2. Avoid Common Medication Mistakes
Medicines can treat health problems and help you live a long, healthy life. When used incorrectly, medicines can also cause serious health problems. Use these resources to help you make smart choices about the prescription and over-the-counter medicines you take.
3. Manage Health Conditions
It is important that you work with your healthcare provider to manage health conditions like diabetes, osteoporosis, and high blood pressure. Learn more about the medicines and devices used to treat these common health problems.
4. Get Screened
Health screenings are an important way to help recognize health problems — sometimes before you show any signs or symptoms. Ask your healthcare provider which health screenings are right for you and find out how often you should get screened.
5. Be Active
Exercise and physical activity can help you stay fit and strong. You don’t have to go to a gym to exercise. Talk to your healthcare provider about safe ways that you can be active. Check out these resources from FDA and our government partners.
Did You Know?
You can help improve treatments for health conditions that impact women by participating in a clinical trial. You could make a difference for yourself and for future generations.
Learn more about why older women should participate in clinical trials.
Other Healthy Aging Resources
Resources For You
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Healthy Eating and Diet Tips for Women
Women have unique nutritional needs.
By eating well at every stage of life, you can control cravings, manage your weight, boost your energy, and look and feel your best.
Women and healthy eating
Trying to balance the demands of family and work or school—and also cope with media pressure to look and eat a certain way—can make it difficult for any woman to maintain a healthy diet. But the right food can not only improve your mood, boost your energy, and help you maintain a healthy weight, it can also support you through the different stages in a woman’s life.
As women, many of us are frequently prone to neglecting our own dietary needs. You may feel that you’re too busy to eat well or used to putting the needs of your family before your own. Or perhaps you’re trying to stick to an extreme diet that leaves you short on vital nutrients and feeling cranky, hungry, and low on energy.
Women’s specific needs are often neglected by dietary research, too. Nutritional studies tend to rely on male subjects whose hormone levels are more stable and predictable, thus sometimes making the results irrelevant or even misleading to women’s needs. All this can add up to serious shortfalls in your daily nutrition.
While what works best for one woman may not always be the best choice for another, the important thing is to build your diet around your vital nutritional needs. Whether you’re looking to improve your energy and mood, combat stress or PMS, boost fertility, enjoy a healthy pregnancy, or ease the symptoms of menopause, these nutrition tips can help you to stay healthy, active, and vibrant throughout your ever-changing life.
How women’s nutritional needs differ from men’s
As children, boys’ and girls’ dietary needs are largely similar. But when puberty begins, women start to develop unique nutritional requirements. And as we age and our bodies go through more physical and hormonal changes, so our nutritional needs continue to evolve, making it important that our diets evolve to meet these changing needs.
While women tend to need fewer calories than men, our requirements for certain vitamins and minerals are much higher. Hormonal changes associated with menstruation, child-bearing, and menopause mean that women have a higher risk of anemia, weakened bones, and osteoporosis, requiring a higher intake of nutrients such as iron, calcium, magnesium, vitamin D, and vitamin B9 (folate).
Why supplements aren’t enough
In the past, women have often tried to make up deficits in their diet through the use of vitamins and supplements. However, while supplements can be a useful safeguard against occasional nutrient shortfalls, they can’t compensate for an unbalanced or unhealthy diet.
To ensure you get all the nutrients you need from the food you eat, try to aim for a diet rich in fruit, vegetables, quality protein, healthy fats, and low in processed, fried, and sugary foods.
Calcium for strong bones throughout life
Among other things, you need calcium to build healthy bones and teeth, keep them strong as you age, regulate the heart’s rhythm, and ensure your nervous system functions properly. Calcium deficiency can lead to, or exacerbate, mood problems such as irritability, anxiety, depression, and sleep difficulties. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium, in combination with magnesium and vitamin D, to support your bone health.
How much calcium, magnesium, and vitamin D do you need?
Calcium: For adult women aged 19-50, the U.S. Department of Agriculture (USDA) recommended daily allowance is 1,000 mg/day. For women over 50, the recommended daily allowance is 1,200 mg/day. Good sources of calcium include dairy products, leafy green vegetables, certain fish, grains, tofu, cabbage, and summer squash. Your body cannot take in more than 500 mg at any one time and there’s no benefit to exceeding the recommended daily amount.
Magnesium: Magnesium increases calcium absorption form the blood into the bone. In fact, your body can’t utilize calcium without it. The USDA recommended daily allowance for magnesium is 320 to 400 mg/day. Good sources include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds.
Vitamin D: Vitamin D is also crucial to the proper metabolism of calcium. Aim for 600 IU (international units) daily. You can get Vitamin D from about half an hour of direct sunlight, and from foods such as salmon, shrimp, vitamin-D fortified milk, cod, and eggs.
To learn about good sources of these nutrients, see Calcium and Bone Health.
Should you avoid dairy because of its saturated fat content?
Some of the best sources of calcium are dairy products. However, dairy products such as whole milk, cheese, and yogurt also tend to contain high levels of saturated fat. The USDA recommends limiting your saturated fat intake to no more than 10% of your daily calories, meaning you can enjoy whole milk dairy in moderation and opt for no- or low-fat dairy products when possible. Just be aware that reduced fat dairy products often contain lots of added sugar, which can have negative effects on both your health and waistline.
The importance of exercise for bone health
In addition to diet, exercise and other lifestyle factors can also play an important role in bone health. Smoking and drinking too much alcohol can increase your chances of developing osteoporosis, while weight-bearing exercise (such as walking, dancing, yoga, or lifting weights) can lower your risk.
Strength or resistance training—using machines, free weights, elastic bands, or your own body weight—can be especially effective in helping to prevent loss of bone mass as you age.
Iron: why you may not be getting enough
Iron helps to create the hemoglobin that carries oxygen in your blood. It’s also important to maintaining healthy skin, hair, and nails. Due to the amount of blood lost during menstruation, women of childbearing age need more than twice the amount of iron that men do—even more during pregnancy and breastfeeding. However, many of us aren’t getting nearly enough iron in our diets, making iron deficiency anemia the most common deficiency in women.
Anemia can deplete your energy, leaving you feeling weak, exhausted, and out of breath after even minimal physical activity. Iron deficiency can also impact your mood, causing depression-like symptoms such as irritability and difficulty concentrating. While a simple blood test can tell your doctor if you have an iron deficiency, if you’re feeling tired and cranky all the time, it’s a good idea to examine the amount of iron in your diet.
How much iron do you need?
For adolescent women aged 14-18, the U.S. Food and Nutrition Board (FNB) recommended daily amount is 15 mg (27 mg if pregnant, 10 mg if lactating). For adult women aged 19-50, the FNB recommends 18 mg/day (27 mg if pregnant, 9 mg if lactating). For women 51+ years old, the recommended daily amount is 8 mg.
Part of the reason why so many women fail to get the amount of iron they need is because one of the best sources of iron is red meat (especially liver) which also contains high levels of saturated fat. While leafy green vegetables and beans are also good sources of iron—and don’t contain high levels saturated fat—the iron from plant foods is different to the iron from animal sources, and not absorbed as well by the body. Other foods rich in iron include poultry, seafood, dried fruit such as raisins and apricots, and iron-fortified cereals, breads, and pastas.
|Good sources of iron|
|Food||Milligrams (mg) per serving|
|Breakfast cereals, fortified with 100% iron, 1 serving||18|
|Chocolate, dark, 45%-69% cacao solids, 3 ounces||7|
|Oysters, eastern, cooked with moist heat, 3 ounces||8|
|Sardines, with bone, 3 ounces||2|
|Tuna, light, canned in water, 3 ounces||1|
|Beef liver, pan fried, 3 ounces||5|
|Beef, braised bottom round, 3 ounces||2|
|Chicken, roasted, meat and skin, 3 ounces||1|
|Turkey, roasted, breast meat and skin, 3 ounces||1|
|White beans, canned, 1 cup||8|
|Lentils, boiled and drained, 1/2 cup||3|
|Kidney beans, canned, 1/2 cup||2|
|Chickpeas, boiled and drained, 1/2 cup||2|
|Spinach, boiled and drained, 1/2 cup||3|
|Tomatoes, canned, stewed, 1/2 cup||2|
|Broccoli, boiled and drained, 1/2 cup||1|
|Green peas, boiled, 1/2 cup||1|
|Raisins, seedless, 1/4 cup||1|
|Tofu, firm, 1/2 cup||3|
|Potato, medium, baked, including skin||2|
|Cashew nuts, oil roasted, 1 ounce (18 nuts)||2|
|Bread, whole wheat, 1 slice||1|
|Egg, large, hard boiled||1|
|Source: National Institutes of Health|
The importance of folate (vitamin B9) for women of child-bearing age
Folate or vitamin B9 (also known as folic acid when used in fortified foods or taken as a supplement) is another nutrient that many women don’t get enough of in their diets. Folate can greatly reduce the chance of neurological birth defects when taken before conception and during the first few weeks of pregnancy. Folate can also lower a woman’s risk for heart disease and certain types of cancer, so even if you’re not planning on getting pregnant (and many pregnancies are unplanned), it’s an essential nutrient for every woman of childbearing age. In later life, folate can help your body manufacture estrogen during menopause.
Not getting enough folate in your diet can also impact your mood, leaving you feeling irritable and fatigued, affecting your concentration, and making you more susceptible to depression and headaches.
Diet tips to boost fertility
If you are planning a pregnancy, as well as getting sufficient folate in your diet, consider:
- Avoiding alcohol, caffeine, and nicotine, as they are known to decrease fertility.
- Eating organic foods and grass-fed or free-range meat and eggs, in order to limit pollutants and pesticides that may interfere with fertility.
- Taking a prenatal supplement. The most important supplements for fertility are folic acid, zinc, selenium, omega-3 fatty acids, vitamin E, and vitamin C.
- Not overlooking your partner’s diet. About 40 percent of fertility problems are on the male’s side, so encourage your partner to add supplements such as zinc, vitamin C, calcium, and vitamin D.
How much folate do you need?
The U.S. Food and Drug Administration (FDA) recommends that all women and teen girls who could become pregnant consume 400 mcg (micrograms) of folate or folic acid daily. Women who are pregnant should take 600 mcg, and those breastfeeding 500 mcg
Good sources include leafy green vegetables, fruit and fruit juice, nuts, beans and peas. Folic acid is also added to enrich many grain-based products such as cereals, bread, and pasta.
|Good food sources of folate and folic acid|
|Food||Micrograms (mcg) per serving|
|Beef liver, braised, 3 ounces||215|
|Ground beef, 85% lean, cooked, 3 ounces||7|
|Chicken breast, roasted, 1/2 breast||3|
|Spinach, boiled, 1/2 cup||131|
|Asparagus, boiled, 4 spears||89|
|Brussels sprouts, frozen, boiled, 1/2 cup||78|
|Lettuce, romaine, shredded, 1 cup||64|
|Broccoli, chopped, frozen, cooked, 1/2 cup||52|
|Mustard greens, chopped, frozen, boiled, 1/2 cup||52|
|Black-eyed peas (cowpeas), boiled, 1/2 cup||105|
|Green peas, frozen, boiled, 1/2 cup||47|
|Kidney beans, canned, 1/2 cup||46|
|Breakfast cereals, fortified with 25% of the DV||100|
|Spaghetti, cooked, enriched, 1/2 cup||83|
|Bread, white, 1 slice||43|
|Yeast, baker’s, 1/4 teaspoon||23|
|Tomato juice, canned, 3/4 cup||36|
|Orange juice, 3/4 cup||35|
|Orange, fresh, 1 small||23|
|Papaya, raw, cubed, 1/2 cup||27|
|Banana, 1 medium||24|
|Crab, Dungeness, 3 ounces||36|
|Fish, halibut, cooked, 3 ounces||12|
|Egg, whole, hard-boiled, 1 large||22|
|Milk, 1% fat, 1 cup||12|
|Source: National Institutes of Health|
Diet tips to ease the symptoms of PMS
Experiencing bloating, cramping, and fatigue during the week or so before your period is often due to fluctuating hormones. Your diet can play an important role in alleviating these and other symptoms of PMS.
Eat foods high in iron and zinc. Some women find that foods such as red meat, liver, eggs, leafy green veggies, and dried fruit can help ease the symptoms of PMS.
Boost your calcium intake. Several studies have highlighted the role calcium-rich foods—such as milk, yoghurt, cheese, and leafy green vegetables—play in relieving PMS symptoms.
Avoid trans fats, deep fried foods, and sugar. All are inflammatory, which can trigger PMS symptoms.
Battle bloat by cutting out salt. If you tend to retain water and experiencing bloating, avoiding salty snacks, frozen dinners, and processed foods can make a big difference.
Watch out for food sensitivities. PMS is a common symptom of food sensitivities. Common culprits include dairy and wheat. Try cutting out the suspected food and see if it makes a difference in your symptoms.
Cut out caffeine and alcohol. Both worsen PMS symptoms, so avoid them during this time in your cycle.
Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps. But, again, supplements are not a substitute for a healthy, balanced diet. It’s always better to get the vitamins and nutrients your body needs from the food you eat.
Add essential fatty acids to ease cramps. Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or flaxseed eases your PMS symptoms.
Healthy eating for pregnant or breastfeeding women
You only need about 300 extra calories per day to provide sufficient nutrition for your growing baby. However, gaining some weight is natural during pregnancy, and nursing can help with weight loss after the baby is born.
Pregnancy diet tips
Omega-3 fatty acids are essential for the neurological and early visual development of your baby and for making breast milk after birth. Aim for two weekly servings of cold water fish such as salmon, tuna, sardines, herring, or anchovies. Sardines are widely considered the safest and most sustainable fish to eat, while seaweed is a rich vegetarian source of Omega-3s.
Abstain from alcohol. No amount is safe for the baby.
Cut down on caffeine, which has been linked to a higher risk of miscarriage and can interfere with iron absorption.
Eat smaller, more frequent meals rather than a few large ones. This will help prevent and reduce morning sickness and heartburn.
Be cautious about foods that may be harmful to pregnant women. These include soft cheeses, sushi, deli meats, raw sprouts, and fish such as albacore tuna, swordfish, tilefish, and king mackerel that contain high levels of mercury.
High quality protein is also important to your baby’s developing brain and nervous system. Opt for high-quality protein from fish, poultry, dairy, and plant-based protein sources rather than relying on just red meat.
Breastfeeding diet tips
Keep your caloric consumption a little higher to help your body maintain a steady milk supply.
Emphasize healthy sources of protein and calcium, which are higher in demand during lactation. Nursing women need about 20 grams more high-quality protein a day than they did before pregnancy to support milk production.
Take prenatal vitamin supplements, which are still helpful during breastfeeding, unless your physician tells you otherwise.
Avoid alcohol, caffeine, and nicotine. Just as with the pregnancy guidelines above, refrain from drinking and smoking, and reduce your caffeine intake.
If your baby develops an allergic reaction, you may need to adjust your diet. Common food allergens include cow’s milk, eggs, wheat, fish, and citrus. For a cow’s milk allergy, you can meet your calcium needs through other high calcium foods, such as kale, broccoli, or sardines.
Diet tips to ease the symptoms of menopause
For up to a decade prior to menopause, your reproductive system prepares to retire and your body shifts its production of hormones. By eating especially well as you enter your menopausal years, you can ease common symptoms.
Boost calcium intake (along with vitamin D and magnesium) to support bone health and prevent osteoporosis.
Limit wine, sugar, white flour products, and coffee to ease hot flashes.
Eat more good fats. Omega-3 and omega-6 essential fatty acids can help boost hormone production and give your skin a healthy glow. Evening primrose oil and blackcurrant oil are good sources of gamma-linolenic acid (GLA), an essential fatty acid that can help balance your hormones and alleviate hot flashes.
Try flaxseed for hot flashes. Flaxseed is rich in lignans, which help stabilize hormone levels and manage hot flashes. Add 1 to 2 tablespoons of ground flaxseed to your daily diet. Try sprinkling it on soups, salads, or main dishes.
Eat more soy. Soy products are high in phytoestrogens, plant-based estrogens that are similar to estrogen produced by the body. Some studies suggest that soy may help manage menopausal symptoms. Try natural soy sources such as soy milk, tofu, tempeh, and soy nuts.
Diet, Exercise, and Stress Relief
Looking for the path toward a healthier you? It’s not hard to find. The journey begins with some simple tweaks to your lifestyle. The right diet, exercise, and stress-relief plan all play a big role.
Follow a Heart-Healthy Diet
There’s an easy recipe if your goal is to keep away problems like heart disease and strokes.
- Eat more fruits and veggies.
- Choose whole grains. Try brown rice instead of white. Switch to whole wheat pasta.
- Choose lean proteins like poultry, fish, beans, and legumes.
- Cut down on processed foods, sugar, salt, and saturated fat.
When eating healthy, flexibility often works best, says Joyce Meng, MD, assistant professor at the Pat and Jim Calhoun Cardiology Center at UConn Health. If you like to follow a strict diet plan, go for it. If not, it’s OK. “Find what works for you.”
Tricia Montgomery, 52, the founder of K9 Fit Club, knows first-hand how the right diet and lifestyle can help. For her, choosing healthy foods and planning small, frequent meals works well. “I don’t deny myself anything,” she says. “I still have dessert — key lime pie, yum! — and I love frozen gummy bears, but moderation is key.”
Exercise Every Day
The more active you are, the better, Meng says. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.
Aim for 2 and a half hours of moderate activity, like brisk walking or dancing, every week. If you’re OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of strength training, too.
If you’re busy, try short bursts of activity throughout the day. Walk often. A good target is 10,000 steps a day. Take the stairs. Park your car far away from your destination.
Montgomery exercises every day, often with her dog. By adding lunges, squats, and stairs to a walk, she turns it into a power workout. “I also am a huge Pilates fan,” she says.
When you shed pounds you’ll lower your risk of heart disease, type 2 diabetes, and cancer.
Aim for a slow, steady drop. Try to lose 1-2 pounds a week by being active and eating better.
“It doesn’t have to be an hour of intense exercise every day,” Meng says. “Any little bit helps.”
As you improve, dial up the time and how hard you work out. If you want to lose a lot of weight, try for 300 minutes of exercise a week.
“Eating a healthy diet will go a long way,” Meng says. Start by cutting sugar, which she says is often hiding in plain sight — in store-bought items like salad dressing, packaged bread, and nuts. Try to avoid soda and sugar-laced coffee drinks, too.
Visit Your Doctor
Get regular checkups. Your doctor keeps track of your medical history and can help you stay healthy. For example, if you’re at risk for osteoporosis, a condition that weakens bones, they may want you to get more calcium and vitamin D.
Your doctor may recommend screening tests to keep an eye on your health and catch conditions early when they’re easier to treat.
Keep the lines of communication open. “If you have questions, ask your doctor,” Meng says. “Make sure you understand things to your satisfaction.” If you’re worried about a medication or procedure, talk to them about it.
Cut Down Your stress
It can take a toll on your health. You probably can’t avoid it altogether, but you can find ways to ease the impact. Don’t take on too much. Try to set limits with yourself and others. It’s OK to say no.
To relieve stress, try:
Create Healthy Habits
If you make the right choices today, you can ward off problems tomorrow.
- Brush your teeth twice a day and floss every day.
- Don’t smoke.
- Limit your alcohol. Keep it to one drink a day.
- If you have medication, take it exactly how your doctor prescribed it.
- Improve your sleep. Aim for 8 hours. If you have trouble getting shut-eye, talk to your doctor.
- Use sunscreen and stay out of the sun from 10 a.m. to 3 p.m.
- Wear your seatbelt.
Take time every day to invest in your health, Meng says.
It paid off for Montgomery. She says she overcame health problems, feels good, and has a positive outlook. “My life,” she says, “is forever changed.”
12 Health and Fitness Tips Every Woman Should Follow: HealthifyMe Blog
Balancing the demands of career, family, significant other, and sometimes even coping with societal pressures to look good or conduct oneself in a certain way can be quite draining for women. As she passes through several milestones in her life, it is necessary that every woman out there makes sure to put her health above everything else. Although ‘taking care of yourself’ doesn’t rank #1 in the priority list of most women out there, this year ‘It’s Time for You’ to take care of your health, your fitness, and prioritize yourself among other things. After all, all the people who do depend on you can only do so, if you are at the top of the pyramid in terms of health and wellness.
To help women in their quest to take better care of themselves, we at HealthifyMe have compiled 12 health and fitness tips that will come use to women from all walks of life. These tips are based on information gathered from several sources and personal experiences. So, no matter what your age or overall health status is, these 12 tips will help you increase your chances of better health and fitness all through your life.
#1 Ladies, it’s called the most important meal of the day for a reason
We, women, love reading up on health and fitness tips, but always feel we do not have the time to honor them. Well, it’s time we change that. Having breakfast not only provides you energy for the rest of the day but also kick starts your metabolism. So, it is very essential you keep aside 15 minutes in the morning to make something healthy and set yourself up for a productive rest of the day.
#2 Keep calm and hydrate
This tip may seem basic, but it is one of the most crucial steps to a healthy life. Staying hydrated leads to healthy physical and mental functioning. Drinking lots of water during the day is also key to keeping yourself fit from the inside out. To avoid dehydration, it is best to carry a water bottle as a reminder. Hydrating yourself is also crucial to weight loss or maintenance because it not only reduces the feeling of hunger but also helps you eat less during meal times.
#3 Maintain a healthy weight
Weight loss is a subject that runs in the minds of most women. Although quite distressing, reaching and maintaining a healthy weight is important for your overall well-being. Being overweight can significantly increase the risk of several chronic diseases and can reduce the quality of your life. Therefore, the best way to maintain a healthy weight is to have a good relationship with your food, get enough sleep, and exercise regularly.
Did you know heart disease is the leading cause of death among women? However, this disease can be kept at bay with exercise. Women must make sure to get at least 30 minutes of exercise every single day to keep the heart functioning properly. Aerobic exercise which includes walking, jogging, bicycling and dancing are good for women’s health. In fact, any form of physical exercise, even the usual running around to the grocery store is better than nothing.
#5 Eat well, live well, be well
As women, many of us are prone to neglecting our own dietary needs. You may feel you need to put your family’s needs first or you are too busy to adhere to a set diet. However, you must ensure that you get all the nutrients you need from the foods you eat. You want to eat as close to a natural food diet as possible. That means a variety of fresh vegetables, fruits, whole grains, meat, fish, poultry, low-fat dairy products, and lots of nuts. Among other things, women, in general, need lots of calcium to build healthy bones and teeth to keep them strong as you age. Good sources of calcium include dairy products, grains, leafy green vegetables, tofu, and cabbage.
#6 Two most important minerals every woman needs
Apart from calcium, Zinc and Magnesium are two other minerals that are most needed by women’s bodies. Consume Zinc, because a deficiency in this mineral impairs the immune system, which results in thinning of hair and acne. Magnesium, on the other hand, is most essential as it helps with sleep, bone health, and may also help in relieving premenstrual symptoms, anxiety, and migraines.
#7 Build a support circle
Several research studies show that social circles of friends and family increase your likelihood of surviving health problems, increase your level of happiness and even help you live longer. The best way to build a support circle is to be a part of someone else’s support circle. That way you can be there for each other. You can also build a support circle by volunteering. This way you get to meet new people and also make new friends. Helping can mean as simple as picking up a friend’s child from school or even visiting your elderly neighbor for coffee.
#8 “No ka matlab no hota hain”
Like Amitabh Bachan says in the movie ‘Pink’, “No means No!”. Many a time, women try to do everything that everyone asks of them and put themselves under ridiculous amounts of pressure trying to be the “go-to” person for everyone. It’s not healthy and not practical. You have to learn to say no without feeling bad about it. The earlier you learn to say this, the better your health will be. This can be as simple as saying ‘no’ when you have plans to hit the gym after work and you are asked to stay back late at the office. You must always remember to prioritize and balance your health and fitness with everything else that is going on. So, don’t be afraid to say No.
#9 “Today I will not stress over things”
A mantra that every woman should tell herself is “I will not stress over things today”. No matter what stage of life you are at – Daughter, mother, grandmother – at every phase of life women are seen juggling several things at once which leads to pressures that are too hard to handle. We know that finding time to unwind can be pretty challenging. But, making time to take a few minutes every day just to relax and get your perspective back again is something that is recommended by several studies. This can be you swinging by an hour-long yoga session or even unwind by reading your favorite magazine.
#10 Regular checkups
This is one point that we cannot emphasize enough on! Health screenings are an important way to help recognize problems in the body – sometimes even before you show any signs or symptoms. Even if you feel well, early health checkups and screening tests can not only spot signs of serious diseases and conditions but also have a better chance of successfully curing or effectively treating them. Thus, we recommend that you schedule a checkup every year with a primary care doctor to stay on the safer side of things.
#11 Sleep solves everything
Sleep is one of the best things women can get with all the busy schedules, cooking, and running around they do. For a productive day at home, or at work, or even at the gym, it is imperative that you get a good night’s sleep. Insufficient sleep not only brings down your productivity but also affects the mental and physical state of your body and overall well being. While 8 hours can be a luxury, a minimum of 6-7 hours is vital. So, do make sure to clock in those hours.
#12 Ultimately, it’s all about you!
One of the best health and fitness tips for women is to make time for “just you”. A happy and healthy woman is way more driven than a stressed-out one. The time you take out for yourself should be filled with what you want and the things you want to do, and you get to decide and dictate. A daily dose of just 10 minutes for yourself is one of the many healthy habits you can do every day that will keep you feeling you’re very best.
Women’s health and fitness are two important aspects of life for ladies everywhere. No one can underestimate the benefits one can gain from eating right, exercising right and the peace and harmony it brings to your mind and body. While there is no quick fix for a healthy body, these easy tips of eating nutritious food, hydrating yourself, getting enough sleep, and in general – taking care of yourself are the best ways for a women to get in shape physically and mentally. It does take time, no doubt, but with a little bit of planning and motivation, the results can be life-altering. We hope we have persuaded you to make a start and take more care of yourselves, because ladies,” It’s Time”.
50 Health Tips Every Woman Should Know
See your doctor regularly
“While I don’t believe an annual head-to-toe physical is necessary for everyone, checking in with a primary care physician at least every year or two is important to detect problems early and stay up to date with recommended screening tests,” family physician and author Lisa Doggett says. “If you have risk factors for cancer or chronic disease, you are over 50, or you already know that you have a chronic medical condition, more regular visits are recommended. If you’re not sure how often to see the doctor, make an appointment, and ask your doctor what she recommends.”
Have a pap smear every 3 years
“Pap smears are recommended for women ages 21–29 every three years. Pap smears and/or HPV testing every 3–5 years are recommended for women ages 30–65,” Doggett explains. “These tests are important to detect cervical cancer and pre-cancer early, when treatment and cure are more likely.”
Schedule regular mammograms
“Mammograms, usually starting around age 45 or 50, are strongly recommended for women to detect breast cancer at an early stage when it can be more easily treated and cured,” Doggett says.
Review your family planning/contraceptive choices
Both women and men of childbearing age should discuss family planning and contraception with their physicians, according to Dr. Doggett. “Questions to ask include: What are the different options for contraception, and what might make sense for me? If applicable: I want to delay having kids; at what point do I risk not being able to conceive? What are the other risks I might face by waiting? (A huge issue today is that women are delaying having kids until it is often too late. Asking the right questions early may help avoid this problem).”
Eat a mostly plant-based diet
“A healthy diet is linked to a longer and healthier life. It has been shown to lower the rates of cancer and many chronic diseases. It may even improve mood and overall quality of life,” Doggett reveals. “Aim for at least five servings a day of fruits and veggies and avoid fried food and most ‘fast food.’”
Maintain a healthy weight
“Weight is a touchy subject in our culture, and losing weight is a tremendous challenge for so many women. But aside from the cultural pressures and body image issues, which are problematic, reaching and maintaining a healthy weight is important for your health,” Doggett says. “Being overweight significantly increases the risk of cancer and many chronic diseases, and it can reduce life expectancy and quality of life.”
Don’t drink too much alcohol
“For women, drinking no more than one drink a day (one beer, one regular glass of wine, or equivalent) is recommended,” according to Doggett. “Larger amounts of alcohol have been linked to liver disease and many forms of cancer.”
Avoid toxic chemicals in your home
“So many of the chemicals used in everyday products are not well tested, so we just don’t know if they are really safe for our health,” Doggett says. “Don’t go overboard with paranoia, but there are basic steps you can take to avoid toxic chemicals: Don’t reheat food in plastic containers, don’t buy clothes that have to be dry-cleaned, and learn about the ingredients of your cosmetics and household cleaning products so you can make informed choices.”
Build your support circle
“Injury and illness are often unpredictable. Having a group of friends and relatives who can help when you need extra support is critical,” Doggett believes. “To build your own support circle, become a part of the support circle for other people.”
Eliminate refined sugar from your diet
“Say goodbye to refined sugar and you shall reap the benefits: no raised insulin level, no energy roller-coasters, fewer calories and less belly fat,” Mancuso says. “Use stevia, a natural sweetener, to sweeten coffee because it has zero calories, zero carbs and a non-glycemic response. It’s also ideal for those looking to drop a few pounds.”
Avoid takeout and prep your meals
“Prepare meal staples on the weekend and just heat them up during the week. This way you’ll avoid unhealthy food impulse purchases, especially when you’re run-down,” Mancuso explains. “Besides, cooking at home allows you to be in control of the ingredients that go into your food.”
Eat chicken when you’re sick
“When cooked, chicken releases an amino acid called cysteine, which fights congestion and mucus,” Mancuso says. “Chicken soup being good for you when you’re sick is not an old wives’ tale.”
Fight depression with vitamin D
“Vitamin D has been shown to regulate mood and fight depression. As such it can help beat seasonal affective disorder,” Mancuso explains. “Be sure to take a vitamin D supplement, especially in the fall and winter, if you happen to live where the sun doesn’t shine much.”
Watch a movie or take a warm bath
“This is a great way to cultivate lightness and humor in your home and within your relationship with yourself. Invite joy into your life by snuggling up for a funny movie or taking a long bubble bath,” suggests Stewart. “Not only will these fun activities fight off any blues you may be feeling, they will also support you energetically and help establish warmth in your relationship with yourself.”
Disconnect from technology
“Instead of looking at other people and what they’re doing, establish a quiet state of mind, so you can make decisions that are best for yourself,” Stewart says. “You will be inspired, your energy and vibration will shift, and you will begin to feel gratitude for the smallest things without needing to compare yourself to others or feel distracted.”
Spend time with an incredible community
“Having the ability to become part of an incredible community — people who are working towards similar goals right along with you — is incredibly powerful,” Stewart reveals. “Others in the community will praise you when you do well, encourage you when you feel hopeless, and help point you in the right direction when you get off track. The power within you is always guiding you; sometimes you just need a bit of help (and positive friends) to harness it.”
Use visualizations and daily affirmations
“Several times a day, count backward from 10, being mindful of relaxing and visualizing your goals. If your mind drifts, just focus on the counting backgrounds from 10,” Stewart says. “Also, using daily affirmations throughout the day, including ones of gratitude for what you already have in your life, help you create a new state of awareness. ”
Emphasize positive thoughts, feelings, energy and people
“Do you ever wonder why hardships happen repeatedly to the same people? They vibrate from a level of negativity, and it brings forth more and more negativity,” Stewart says. “Surround yourself with the people who believe in your vision and goals. We are not alone in the creation of our thoughts, so choose to surround yourself with only people who will celebrate with you when you manifest your dreams.”
Live beyond current circumstances
According to Stewart, “Money, time, work, etc. can all drag you down and make you feel trapped in your present reality. You have to live beyond what you have now and believe in what you can become. As the Law of Attraction states, living within the mindset of the future version of you helps the future come to you.”
Reflect to connect and direct
“Each morning, pause to connect to your top three values by writing them down,” suggests Brill. “Start your day by directing your energy towards what you want to create so that you can have focus and vibrancy.”
Be your best friend, not your own enemy
“When feeling sad or sluggish, tell yourself ‘I love you,’ and bring compassion to the moment. Repeat the words to yourself in your head or say it out loud in front of a mirror,” Brill says. “You can even try giving yourself a physical hug. Drop the negative chatter and treat yourself with love and kindness — just how you would treat your best friend.”
Understand the power of your words
“We sometimes forget how much power the words we say affect our well-being. Words such as ‘have to’ and ‘need to’ are constantly used to describe the daily activities we perform,” Brill explains. “Instead of feeling trapped or imprisoned by your language, feel inspired and own the actions that you get to take.”
Eat 5 varieties of vegetables a day
“You are what you eat. Get your variety of nutrients and energy from quality produce,” Brill says. “Keep it interesting, fun and nutritious by eating a variety of color and texture. Use this tip while at salad bars, planning your shopping list or ordering food.”
Switch it up to pump it up
“Don’t get stuck in the same fitness routine. Mix up your schedule by adding a new weight routine, allowing a friend to introduce you to a new class or challenging yourself to a new goal,” Brill says. “Explore what happens when you step outside the routine.”
Use walking as a gateway drug for fitness
“If you are new to the world of exercise, start small by adding more walking into your life,” Brill says. “Once you get those endorphins flowing and feel more connected to your body, you will eventually crave more strength and cardio. Shift your mindset to just getting your steps in. The rest will follow with time.”
Tip Sheet: Good Health in Later Life For Older Women
Older women are more likely than men to have chronic, or ongoing, health conditions – such as arthritis, high blood pressure, and osteoporosis. Women are also more likely to develop multiple health problems, according to a recent report from the Kaiser Family Foundation. Older women are also more likely to have memory or other “cognitive” problems, and difficulty carrying out daily activities such as dressing, walking, or bathing without help.
Fortunately, there’s a lot you can do to increase your chances of staying mentally and physically healthy as you age. Here’s what the experts with the American Geriatrics Society’s Health in Aging Foundation recommend.
Tips for Older Women
- See your healthcare provider regularly. Even if you feel perfectly healthy, you should see your provider at least once a year for a checkup.
- Eat a rainbow. In later life, you still need healthy foods, but fewer calories. Your healthcare provider and the USDA’s updated Choose My Plate for Older Adults can help you make good choices. You can also get a personal nutrition plan at the USDA website.
- Experts recommend eating at least five servings of fruits and vegetables daily—but less than a third of older adults do this. Don’t miss out.
- Choose a variety of fruits and vegetables. Go for deep colors: dark green, bright yellow, and orange choices like spinach, collard greens, carrots, oranges, and cantaloupe are extra nutritious.
- Choose fiber-rich whole grain bread, rice, and pasta instead of the white stuff. Pick less fatty meat, like chicken, and low-fat milk, cheese, and yogurt.
- Shoot for heart-healthy fish, like tuna or salmon, twice a week.
- To help keep your bones strong, include sources of calcium and Vitamin D—two daily servings of milk, yogurt, or cheese are a good bet—in your diet.
- And use healthier fats, such as olive and canola oils, instead of butter or lard.
- Take medications, vitamins, and supplements only as directed. When you visit your provider, bring all of the pills you take, including medicines, vitamins, herbs, and supplements, even those you buy without a prescription. Your provider should check all of your pills to make sure they are safe for you to take. Always check with your provider before taking any new pills. Take all medicines and other pills as directed, and tell your provider right away if a medication or other pill seems to be causing any problems or side effects.
- Get screened. Certain screening tests can help diagnose health problems early. Ask your healthcare provider which tests are right for you.
- Screenings for colorectal cancer: Geriatrics experts now do not recommend screening for colorectal cancer without first considering life expectancy. Studies have shown that the short-term risks may not be worth the benefits if life expectancy is under 10 years. You should talk to your healthcare provider if you have any concerns about these screenings.
- Diabetes check: At least once; if you have high blood pressure or high blood cholesterol levels, or diabetes runs in your family, get checked every three years.
- Cholesterol test for high blood cholesterol levels: Cholesterol screening should be done after consulting with your physician. Screening frequency depends on your age and general health.
- Blood pressure check: At least once a year.
- Bone health evaluation: Medicare pays for a screening test for osteoporosis every 2 years. Consult your healthcare provider to evaluate your risk for osteoporosis and their recommendations for screening and possible therapy.
- Depression screening: If you feel down, sad, or hopeless for two or more weeks, or have little interest in or get little pleasure from things you once enjoyed, you may be depressed. Don’t try to “tough it out.” Untreated depression is bad for your mental and physical health. Talk to your healthcare provider and get the treatment you need.
- Hearing and vision screening: Every year.
- Dental check-up: As often as your dentist recommends, and at least once a year. Your dentist should clean your teeth and check for cavities. If you wear dentures, they should be checked to make sure they still fit properly. Your dentist should also check for signs of diseases of the mouth, including cancer.
- Screening for diseases that you can get during sex: If you are sexually active but not in a monogamous relationship, these screenings are important at any age. Talk with your healthcare provider about this and how to practice safe sex.
- Get vaccinated. Check with your healthcare provider to make sure you’re getting:
- A flu shot—every year in late summer or early fall, before the flu season starts (find more information at the CDC’s flu website)
- Two pneumonia vaccinations: pneumococcal conjugate vaccine (PCV)13 and pneumococcal polysaccharide vaccine (PPSV)23. Ask your healthcare provider about when to take the two vaccines
- A tetanus shot: every 10 years
- The shingles (herpes zoster) vaccine: once after age 60 or older
- Lower your risk of falls and fractures. Be sure to get plenty of bone-healthy calcium and vitamin D daily. Aim for 1500 mg of calcium daily. Talk to your healthcare provider about how much vitamin D you need. Research suggests that many older adults aren’t getting enough of this nutrient, which plays many key roles in keeping you healthy. Do weight-bearing, bone-building exercises such as walking and jogging. Weightlifting and other strength training exercises are also good for your bones. If you’ve fallen in the past, ask your healthcare provider about local exercise programs that include strength training as well as balance, flexibility, and stretching exercises.
- Use sunscreen daily. Aging skin is more susceptible to sun damage, which increases the risk of skin cancer. Use sunscreen all year round and, for added protection, wear a wide-brimmed hat.
- Quit smoking. Tell your healthcare provider if you smoke—they can help you stop. For additional help, call 1-800-QUITNOW. It’s never too late to quit.
- Drink in moderation. Older women should drink no more than 3 drinks on a given day or 7 drinks total in a week. (One drink = 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor.) If you have health problems or take certain medications, you may need to drink less or not at all.
- Exercise your body. Regular exercise is important for good health, no matter how old you are. Along with a healthy diet, exercise helps you reach and maintain a healthy weight. It tones up your heart, circulation, and muscles; strengthens bones; increases brain function; lifts your mood; and can help prevent and ease depression. If you exercise with others you also get the fun and benefits of their company. The CDC offers great advice on exercising that’s tailored to older adults. Your healthcare provider can help you come up with an exercise program that’s right for you.
- Exercise your brain. Join a book or discussion club. Sign up for a class at the local library, senior center, or community college (some offer free classes for older adults). Do word puzzles, number puzzles, jigsaw puzzles – whatever interests you. Make sure you challenge your brain by trying new things, and playing against the clock rather than just repeating the same exercises over and over again. AARP provides free games of all kinds, to play alone or with others.
Last Updated June 2019
90,000 Self-care tips for women
Author: Female staff
Ladies, when was the last time you indulged yourself with a little touch? Many obstetricians and gynecologists recommend that women devote a little more “time” to their mind and body. Indulge in some of these self-care tips for women that prevent illness and improve your well-being.
In the first part of this blog post series, we explore why women should take time out of their schedule to take care of their body and mind. In the second part, we will give you preventive advice on how to lead a healthier lifestyle. Take time per week or month to pamper yourself with healthy activities. Taking into account some of these self-care tips for women can help you learn to value yourself as a woman.
Women care so much about others
Numerous studies show that women are more likely to spend time caring for others – sometimes at the expense of caring for themselves.
- A A 2011 University of Michigan study found that women are 2.5 times more likely than men to lose sleep to care for others.
- In a Kaiser Family Foundation Survey, 39 percent of women said they were solely responsible for missing work to care for a sick child, while only 3 percent of men said the same.
90,015 According to the AARP, women make up 66 percent of all caregivers for the elderly. Twenty-five percent of these women experience health problems due to nursing, while 21 percent have fewer mammograms than women who do not.
You care so much about others; it is very important to treat yourself the same way. Many women find taking care of themselves selfish; however, in many cases, it is simply a manifestation of the same attention as for a partner or children.
Self-care takes many forms
The term “self-care” can be a little confusing because it has come to mean so many things, from spending time on your own to taking charge of your diabetes. However, the main goal of any self-care is to improve your health and happiness.
This week you can take part in a variety of personal care activities that should be part of your regular routine. These activities include:
- Visit your doctor for a health checkup, such as mammography, colonoscopy, or physical examination
- Getting enough sleep
- Take long walks alone or with friends
- Talking to your closest friends about how you are feeling
- Healthy Diet
- Yoga Classes
- Do what you love
- Enjoying a long bath
Self-help benefits women’s health
Every woman has different personal care needs, but all of these activities can have a positive impact on your physical and mental health.Women who take the time to take care of themselves on a regular basis may see benefits such as:
- Reduced stress level
- Best Physical Fitness
- Lower Body Mass Index
- Reduced risk of heart disease, cancer, depression and other chronic diseases
Self-care activities are so beneficial because they are often the preventive strategies that your doctor suggests. National Women’s Health Week is the perfect time to take part in these activities, not only because your doctor has advised it, but because you deserve a little time to heal yourself and love yourself.
If you are unsure about how to treat yourself, read Part II of this article where we review physician-approved self-help plans or schedule an appointment with your obstetrician-gynecologist to find out about the preventive services you need.
90,000 The contribution of women to public health is multifaceted – V. Matvienko
Chairman of the Federation Council spoke at the plenary session of the forum
“Women’s health is the well-being of the nation.”
Chairman of the Federation Council Valentina Matvienko
Valentina Ivanovna representative from the executive body of state power of the city of St. Petersburg
held a plenary
meeting of the forum “Women’s health – the well-being of the nation.” One of the key topics of the business program is “Women in the implementation of the national project
To the participants and guests of the forum
“Women’s health – the well-being of the nation” sent a greeting from the President of Russia Vladimir
Putin . The address of the head of state was voiced by the Plenipotentiary
President of the Russian Federation in the Central Federal District Igor Shchegolev .
The greeting notes that
strengthening the health of citizens, supporting family, motherhood and childhood are
priorities of state policy in the country.
Welcoming participants and guests
Forum, Valentina Matvienko stressed that holding meetings in such a format is more relevant than ever. “There is a clear demand for change in society. Today the social agenda has been elevated to the rank of national
priorities that determine the future destiny of Russia ”.
C special agenda
elevated to the rank of national priorities
The head of the Federation Council recalled that work is underway
over amendments to the Basic Law of the country to fix specific
social guarantees to citizens.The implementation of the tasks set in the President’s Address has begun. This is an extension, an extension of the maternal
capital, and additional measures to support families with children, and the organization
healthy eating in schools. For the second year, the implementation of national projects, unprecedented in their scope, is underway.
Valentina Matvienko named the basic values that
put at the forefront of all transformations in the country. This increase
life expectancy, achieving active longevity, reducing mortality and increasing fertility, ensuring the availability and quality of medical care.“This should be the focus of both new approaches to management and the development of high
technologies, and personnel policy. And of course our citizens must be included
into these processes ”.
Valentina Matvienko at the Forum “Women’s Health – Well-Being of the Nation”
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According to the Chairman of the Federation Council, already
managed to achieve positive results.Infant and maternal mortality in Russia has reached historic lows. The life expectancy of women over the past 10 years has increased by four years and now stands at 78 years, and this is not the limit. The key to further success is in teamwork, joining efforts
state, society and business, she said.
Life expectancy of women has increased by four years in the last 10 years
and now is 78 years old
“One of the main goals of our forum is to promote the maximum inclusion of women in the socio-economic
processes, in the fight for the health of the nation, “- said the head of the upper chamber
Valentina Matvienko is sure that today is the time for active
action. Women are actively involved in the life of society. For example, in a work
the constitutional amendment team consists of 20 women. And behind each of them are thousands of others. “Women successfully show themselves in a variety of
industries. Russia is the leader in the number of women in science and the nuclear sector. Moreover,
and Russian medicine has a “female face”: more than 70 percent of doctors and 95
percent of nursing staff are women.Social
entrepreneurship, public associations for the most part also
represented by women. ”
The Head of the Federation Council noted that the Council
The Federation is hosting this forum in partnership with the Ministry of Industry and Trade, and thanked the agency for its cooperation.
According to the Speaker of the Federation Council, new
there are many developments in which women are involved. For example, Lyudmila Shcherbakova won the APEC competition in the nomination “Project
fourth industrial revolution “.The plant she created produces more than 80
names of medicinal products, 60 of which are included in the list
vital. Laureate of the President’s Prize in Science and Innovation
Yekaterina Proshkina became a young scientist.
The scientific data she obtained opens up prospects for the development of high-quality
“Contribution of women to the provision of
public health is multifaceted. Not only professional, but also public participation plays a big role, ”stressed the Chairperson of the Federation Council.Separately
she thanked women involved in charity, social activists,
promoting a commitment to health-promoting behavior.
“Despite the difference in genus
activities, we are all united by the theme of women’s health. She happens to be
the leitmotif of our Forum, its dominant. Today, for us, women, at the state level, all opportunities are being created so that we take care of our health, find time for this, ”said the head of the Federation Council. So, launched
All-Russian clinical examination.Now every Russian has the right annually
undergo free comprehensive preventive examinations. And from 40 years old – and for the annual extended medical examination. Updated content of preventive
activities. In particular, the cancer screening program has been expanded. For support
women’s health, such measures are urgently needed, said the speaker of the Federation Council. At the initiative of the Federation Council, at the legislative level, an opportunity has been provided
passing professional examinations on weekdays. Now working citizens have the right
on an extra day off, which is especially true for women.
Valentina Matvienko noted another positive
trend. Not only the state pays attention to women’s health. Many
large companies are implementing corporate programs aimed at improving
employees. “I was pleased to learn that Russian Railways and Rosatom carried out thematic
years of health. Innovative methods of diagnosis and treatment of diseases in women
implemented throughout the network of Russian Railways-Medicine institutions. The company even has its own
“women’s Day”. This is an additional day off for doing household chores,
which is provided to women once a month ”.
Valentina Matvienko drew attention to the fact that at the exhibition of developments
domestic manufacturers, which opened within the framework of the forum, also
interesting projects are presented. “You
you will be able to visit express offices of women’s health. As they say, try it on yourself
the latest achievements in the field of health and beauty. This is a very good experience, and such ready-made solutions need to be distributed throughout our territory.
country, at all enterprises. ”
The head of the Federation Council believes that in the field
information plays a huge role in public health.She said that at one of the meetings of the Federation Council this year, experts announced
just blatant figures: 60 percent. food products advertised on children’s channels do not meet the quality criteria of the World Organization
health care. Among the “advertising leaders” are chips and soda. There is virtually no social advertising in prime time. In this regard, the speaker
appealed to the media about the need to create healthy content.
Another topic, according to Valentina
Matvienko , – informing women about new opportunities in the field
health care, on measures of state policy in this direction, as well as on the possibilities of personal participation in the ongoing processes.“Today it is necessary
pay special attention to the development of school sports and medicine,
improving the quality of nutrition for children, ”she said.
Valentina Matvienko informed that the other day
the law on safe healthy eating developed at the initiative of the upper house
children. In particular, one of the provisions of the law concerns the consolidation of a guarantee for free hot meals in primary schools, as the President of the Russian Federation spoke about in his Address to the Federal Assembly. “Also the parliamentarians prepared
a bill that we hope will help improve the provision of medical
assistance in kindergartens and schools ”.
The Chairman of the Federation Council noted another new
challenge – the spread among minors of extremely toxic non-smoking
nicotine-containing products. “Our task is to create a tool that
will allow not only to solve the existing problem, but also to act proactively: to transfer new challenges to the legislative field without delay.
I would like to note that the corresponding bill has already been submitted by the members of the Federation Council to the State Duma. ”
Valentina Matvienko emphasized that the mission of a woman
really great.“This is not only about caring for the health of children, about their own
health, but also taking care of our men. Do not forget that the feminine
health, peace of mind, beauty and success largely depend on men. ”
Unfortunately, added the speaker of the Federation Council, men
live on average 10 years less than women. “Men’s health should also
be the subject of our common concern. Regional Health Council under
The Federation Council has been instructed to deal, among other things, with this issue. ”
During the event, the Minister
industry and trade of the Russian Federation Denis
Manturov informed about new developments in the field of health care and healthy lifestyles, industrial products, medicines, which
are currently being produced, including for children.“We do our best to
children grew up healthy and creative personalities, and their mothers could calmly
work, ”he said.
Minister of Science and Higher Education
RF Valery Falkov noted that recently the influence of women in Russia and the world has been increasing. He also emphasized the critical role of the family in shaping the growing up
Chairman of the Federation Council Galina
Galina NikolaevnaRepresentative of the executive body of state power of the Voronezh region
noted that the main work on the preparation and conduct of
the events were carried out by the Council of the Eurasian Women’s Forum.“Together with the relevant ministries and women’s public organizations, the Council successfully
implements 20 projects aimed at increasing the participation of women in all spheres
life of society: industry, digital economy, export activities,
development of territories and many others. Caring for women’s health is a cross-cutting topic
each of them. ”
vice-speaker of the Federation Council, in the face of new challenges, the task of preserving health becomes
special meaning. “Women can make a significant contribution to its solution.And the purpose of the forum is to promote the maximum involvement of women in the struggle for the health of the nation. “Its results will have a significant impact on increasing
the effectiveness of the implementation of the national project “Health” and strengthening
the role of women in the struggle for the health of the nation “, – sure Galina Karelova .
The chairman of the Committee took part in the event
Federation Council for Social Policy Inna Svyatenko ,
Inna Yurievna Representative from the legislative (representative) body of state power of the city of Moscow
Chairman of the Committee
Federation Council for Defense and Security Viktor Bondarev,
Viktor Nikolaevich representative from the executive body of state power of the Kirov region
Chairman of the Committee
Federation Council for International Affairs Konstantin Kosachev,
Konstantin IosifovichRepresentative of the executive body of state power of the Republic of Mari El
Chairman of the Federation Council Committee on Economic Policy Andrey Kutepov ,
Andrey Viktorovich representative from the legislative (representative) body of state power of St. Petersburg
Chairman of the Federation Council Committee on Science, Education and Culture Lilia Gumerova ,
Lilia SalavatovnaRepresentative of the executive body of state power of the Republic of Bashkortostan
Federation Council, Minister
Healthcare of the Russian Federation Mikhail Murashko , Head
Federal Medical and Biological Agency Veronika Skvortsova, Head
Federal Service for Supervision of Consumer Rights Protection and Welfare
human Anna Popova .
The Forum is held by the Council of the Eurasian
Women’s Forum under the Federation Council in cooperation with the Ministry of Industry and Trade of the Russian Federation and the Innosocium Foundation, the social platform of the Roscongress Foundation
with the support of the Ministry of Health of the Russian Federation.
Within the framework of the forum, thematic
sections, “open dialogues” with ministers, governors and experts about healthy
90,000 G. Karelova: The preservation and strengthening of the health of the nation depends on women
Federation Council Vice-Speaker commented on the results
Forum “Women’s Health – Well-Being of the Nation”.
Deputy Chairman of the Council
Federation Galina Karelova
Galina NikolaevnaRepresentative of the executive body of state power of the Voronezh region
results of the Forum “Women’s Health – the Well-being of the Nation”. It discussed
the role of women in promoting health and values in society
in relation to a healthy lifestyle.
“In the face of new challenges, the task
preservation of health takes on a special
value. Women can make a significant contribution to her decision. And the purpose of the Forum is
promote the maximum involvement of women in the struggle for the health of the nation “, –
stressed the vice-speaker of the Federation Council.
In in our country systematic work is being carried out to improve the availability and quality of medical care
As Galina Karelova noted , systematic work is being carried out in our country to increase the availability and quality of medical care.“So, launched
all-Russian clinical examination, for the first time including oncological screening, a whole complex
measures are provided in the national project “Health” and the National
a strategy for action for women initiated by the Council
Federation. Implementation by large companies has become a positive trend.
corporate programs to preserve the health of working women and reduce
the level of their incidence. The Forum presented modern technologies and innovative solutions, promising projects in the field of medicine, worthy of
distribution throughout the country ”.
Within the framework of the Forum, a constructive
dialogue about a healthy lifestyle. “By 2024, the majority of citizens, I hope
become his adherents. And an important role in achieving this goal is played by precisely
women. By our example, we are able to motivate to lead a healthy lifestyle,
to form a responsible attitude to their health “, – says Galina Karelova .
Vice-Speaker of the Federation Council expressed confidence that
The Forum will enhance the contribution of women to the well-being and health of the nation.“Every year women are taking more and more active part in all spheres of society. Development of science and culture, health care, economy,
digital technologies – we are involved in all areas. And from our
activity depends on success in work aimed at increasing
the duration of a healthy life of citizens ”.
The results of the Forum will be taken into account in the preparation
to the third Eurasian Women’s Forum in 2021, concluded Galina Karelova .
90,000 How to maintain women’s health? Recommendations of doctors
April 7 is International Health Day. On the eve of this holiday, we will talk about women’s health, what is good and what is bad for a woman’s body and how to remain beautiful and full of strength for many years.
Health begins in the family
Every woman dreams of looking great, achieving success, having a wonderful family and raising healthy children.As you know, everything in life is realizable, there would be health. Often we ourselves do not save this resource, which, alas, cannot be returned back.
Doctors remind that it is necessary to take care of yourself and your health from childhood. Of course, everything should start with raising a girl, forming the correct values in a child, creating a trusting relationship between mother and daughter. It is important to inform the teenage girl in a timely and understandable manner about the consequences of early sexual activity, the frequent change of partners, and about the dangers of abortion.
There is no greater happiness for any mother than to see her adult children, and then grandchildren as healthy, spiritually and physically developed personalities. But one must think about this in advance, showing by personal example the importance of the family, the true essence of kindness, love and morality.
A drinking, smoking girl or woman is a big disaster for every single family and for the whole country.
Moms who drink alcohol are of particular concern to doctors.Obstetricians-gynecologists repeat that alcohol is doubly harmful for a woman, because she is responsible not only for her own health, but also for the health of her child. Whether she is planning a pregnancy, is she carrying a baby, is she breastfeeding – in such situations, even a small dose of alcohol can cause serious harm to the health of a little person.
It is necessary to give up alcohol already during the planning period of the child. Scientists have proved that in women, the number of eggs is determined from birth, the use of alcohol has a detrimental effect on them, as a result, on the onset of pregnancy and its outcome in general.
It is known that many children, conceived while drunk, then have developmental disabilities. The consequences of drinking alcohol can be different – from mild disorders to severe damage to many organs of the baby. Some women think that alcohol is not harmful in the early stages of pregnancy. However, it is the first three months of pregnancy, when all tissues and organs of the fetus are laid, that alcohol intake can lead to serious pathologies.
It is a well-known fact that the female body reacts to alcohol in a completely different way than the male.The body weight of a woman is usually lower than that of a man, which means that the dose of alcohol sufficient to poison the female body is significantly lower than that of a man. If a woman starts drinking regularly, destructive processes take place in her body, the result of which is serious illness of the soul and body.
Smoking and pregnancy are incompatible
Cigarettes pose no less danger to a woman’s health. A woman who smokes every day deliberately poisons her body, but if a pregnant woman smokes, her unborn child is poisoned.Some smokers believe that the placenta protects the fetus well from harmful substances entering the body, which means that you can smoke, but the placenta is finally formed only by the 16th week of pregnancy. The first four weeks of pregnancy is the most eventful period of intrauterine development of the child and the most risky in terms of the development of various intrauterine pathologies, as well as the likelihood of miscarriage and pregnancy fading.
And even if the placenta is formed, it does not completely protect the embryo (fetus) from exposure to cigarette smoke.According to doctors, not only internal, but also external changes are possible in the early stages. Children of smoking mothers are more likely to be born with congenital malformations: with cleft hard palate (cleft palate) or cleft upper lip (cleft lip), dysfunction of the brain and nervous system.
Most of the components of tobacco smoke immediately directly enter the new human body developing inside a woman. All the nicotine, benzopyrene and even some radioactive substances from cigarettes – all this goes to the baby.From nicotine, placental vasospasm occurs, and the fetus suffers from oxygen starvation. Poisonous substances act on all its forming organs, interfere with normal development. As a result, most children born to smokers are born with low birth weight, often get sick, develop more slowly than their peers, and die more often in childhood. Statistics show that smoking (regardless of the number of cigarettes smoked) during pregnancy increases the risk of its unfavorable termination by almost 2 times!
Significantly more children of parents who smoke are hospitalized for pneumonia and bronchitis.It has been proven that smoking of a mother during pregnancy increases the risk of developing type 2 diabetes in her children by several times. The more a pregnant woman smokes, the higher the risk of a fetus.
Nicotine reduces fertility in both men and women. With a smoking experience of about five years, the ability to conceive in women decreases by 14%, and in men – by 11%.
Do not forget to visit the doctor
The life of a modern woman is associated with constant physical and psychological stress, often she does not have enough time for herself and her health, a visit to the doctor.This trend worries doctors, who state a decrease in the index of women’s health, an increase in the rate of oncological diseases of the female genital area.
Cancer of the cervix and body of the uterus, ovaries can be asymptomatic for a long time, meanwhile the disease continues to progress. It can take years from precancerous conditions to the development of cancer. If a woman does not turn to a specialist for a long time and comes with characteristic symptoms, then the doctor can only state the presence of an oncological disease.
Doctors tirelessly urge women to be examined by a gynecologist, to be more attentive to themselves and their health. Remember, early-stage cancers are completely curable!
A woman of any age should visit an obstetrician-gynecologist annually, and if there are complaints, more often. As a rule, a woman is examined by her doctor at her place of residence.
It’s no secret that female cancer is now getting younger, like other gynecological diseases.Affected by the appropriate lifestyle – insufficient attention of women to their health, bad habits, stress. Here every woman needs to think about whether she lives correctly, whether she takes care of herself sufficiently. We do not always have the opportunity to fully change and improve our lives, but we need to take at least small steps towards this – try to eat right, get more rest, avoid stress and look at the world with a positive. Be healthy!
Prepared jointly with the specialists of the BUZ RA “Perinatal Center”
Views: 2672 90 000 20 Ways To Be Healthy: Food, Sleep & More
Many people believe that a healthy lifestyle is a constant limitation and discomfort. In fact, there are many ways to be healthy without drastic changes in your life! Even if you follow them only partially, the state of health and mood will become much better.
How does lifestyle affect health?
Many health problems require a certain lifestyle.Gastroenterologist patients understand why they cannot eat fast food, and people with bronchial problems are more likely to quit smoking after diagnosis. Unfortunately, many of our habits can exacerbate existing diseases. And if everyone knows about the dangers of fatty foods, alcohol or tobacco, lack of sleep, constant stress or a sedentary lifestyle often seem like minor problems.
Unbalanced food affects not only the gastrointestinal tract, but also the entire body: a lack of even one of the vitamins can lead to serious illnesses.The harm of ethyl alcohol and nicotine to the human body has long been proven: they negatively affect the digestive, respiratory, circulatory and nervous systems. Lack of rest reduces immunity, contributes to memory impairment and distraction of attention, exacerbates existing diseases.
On the contrary, people with confirmed diagnoses often just need to change their lifestyle, and their illnesses will become much less apparent. Often, in order to be healthy, you just need to eat a balanced diet, include a little physical activity in the fresh air in the daily routine, consume more fluids, sleep for 7-8 hours and avoid stress.
Correct lifestyle: 20 habits and ways to be healthy
- Drink plenty of water . An adult needs about 8 glasses of liquid a day. This amount includes all drinks and liquid foods (such as soups). But it is better to replace strong tea and coffee with pure water. Try to get used to drinking a glass of water immediately after waking up: this allows you to wake up faster yourself and “wake up” the gastrointestinal tract.
- Don’t skip breakfast . A hearty balanced meal in the morning will provide you with vigor and strength until lunchtime. Coffee and cake will not work: the best option would be to combine cottage cheese or eggs, porridge and fruits.
- Review your eating habits . Nutritionists advise to make up each meal in this way: half a plate – fresh vegetables, a quarter – a side dish (porridge or starchy vegetables), and another quarter – protein (meat, cottage cheese, eggs or fish). If possible, it is worth getting rid of sugar and sauces to get used to the natural taste of the food.Try to give up sweets, fast food and snacks: at first it will be hard, but after a week and a half, the craving for harmful foods will greatly decrease.
- Eat on time . Try to stand at least two hours without food before going to bed. Distribute meals throughout the day so that there is no break for more than 3-4 hours. But at the first feeling of hunger, be sure to snack a little: this will reduce the risk of overeating during a full lunch or dinner.
Sleep and rest
- Arrange a sleeping place .The bed should be comfortable and the mattress and pillows firm enough to support your back while you sleep. Air out your bedroom in the evening. If light and sounds from the street get in the way, use a night eye mask and earplugs.
- Don’t save sleep time . An adult needs to sleep at least 7-8 hours a day to be healthy. We can work for a while and stay awake for 20 hours, but in the end this will lead to problems and poor health.
- Change activities .The best rest is a change of activity. If the work is connected with physical labor, then you should not immediately rush to repair and cleaning when you come home. Better to take a warm bath, turn on the music and read a book. And if you spent eight hours at the computer, then in the evening it is worth distracting from the screen: go for a walk, have a workout or cook lunch for tomorrow.
- Avoid stress as much as possible . This is communication with unpleasant people, uncomfortable work, problems in personal life, failure in creativity or favorite activities.If it is impossible to get rid of the sources of stress, it is better to consult a specialist in order to learn how to properly respond to stimuli.
- Enter physical activity in daily regimen . Heavy training is not at all necessary: to be healthy, it is enough to walk at a vigorous pace for half an hour. Gradually, you can start to give up the elevators and go two or three stops earlier. Activity in the morning will invigorate, and a leisurely walk in the evening will improve your well-being and sleep.
You can also add some gymnastics to your day plan. For example, exercises to strengthen your back muscles.
- Maintain your weight within normal limits . If you have a clear lack or excess of mass – try to fix it. Both have a negative effect on the health of the supporting and cardiovascular systems.
- Create daily routine . This will help you organize your time, work, and play. With a clear schedule, you will not sit up late into the night, you will not miss meals or exercise, and you will also stop forgetting about the necessary rest.
- Warm up . The more often you get up, the better for your legs, back and heart. It is best to walk a little and warm up once every 20 minutes. But being active even once an hour will save you from fatigue and restore your efficiency.
- Get rid of bad habits . It is difficult and you may have to turn to professionals. But improving well-being and health after giving up alcohol, tobacco and other harmful substances is worth all the effort.
- Avoid unnecessary risks and follow safety precautions . Wearing a helmet while cycling or strapping in a car is easy, but it can help prevent serious injury.
- Observe hygiene . Wash your hands thoroughly before eating, after using the toilet or outside. Shower should be taken daily, and teeth should be brushed at least twice a day. These simple steps will save you from many infectious diseases.
- Take your time .There is no point in trying to get all these habits all at once. It is better to start gradually so that they do not cause stress and firmly enter your life.
Medicine and body examination
- Get regular checkups . So you can notice diseases in time, when they are easiest to cure. It is best to do this at least once a year. If you do not have enough time to visit several doctors and take tests all the time, go through a full examination in one visit to the clinic.Comprehensive Total Body Scan diagnostics will take only three hours.
- Don’t ignore discomfort . If you feel unwell, consult a doctor, do not wait for the moment when it becomes very bad. A layman is unlikely to be able to determine the cause of the disease, and self-medication can even exacerbate the problem.
- Follow the doctor’s instructions . Do not skip taking medications, physical therapy, follow the prescribed rules of activity and nutrition. If you are in doubt about the correctness of the prescribed treatment, contact another doctor from the same area.
- Before a radical change in lifestyle, consult a specialist . Perhaps a sport is contraindicated for you, or a “healthy” product is contraindicated due to allergies or stomach disease. If you are not sure that you know everything about your body, be sure to consult with your doctor.
90,000 Useful tips – especially for women | Beauty Secrets | Health
• Do not exercise in the morning.It is unhealthy. All hormones that regulate the vital activity of the body are released into the blood only by 11 a.m., therefore, physical activity up to this time upsets the body. Any physical work should be done only after 11 o’clock.
• Make an appointment with the dentist only in the morning. In general, try to carry out all the most painful procedures in the morning. For example, injections or wound dressings. In the morning, all procedures are less painful, and in the evenings, the sensitivity to pain increases.
• Never eat pate or drink cocoa if you are monitoring your weight.
Photo Credit: globallookpress.com
• Do not wash the dishes in the evenings – leave them in the morning. And don’t physically work in the evening or at night at all. At this time, muscle strength decreases. And the lowest work capacity during the day occurs between 2 and 4 am.
• Before frying portions of meat, cutlets or fish, season them in flour, breadcrumbs or semolina.This will improve their taste and make them look more attractive. But this is still not the most important thing. More importantly, breaded foods retain nutrients to a greater extent.
• Do not add more body wash to the bathtub than indicated on the packaging. Synthetic substances defat the skin, and it begins to flake off.
• To preserve the maximum amount of nutrients that break down during cooking in vegetables, first add salt to the water, and then dip the vegetables into it, moreover, in boiling water, and not in cold water.And you need to cook the food over very low heat.
• If you are a physiological “owl” and sit in front of the computer all night long, do not include plant foods in your night snacks, but as much protein as possible: meat, fish, cottage cheese, eggs, milk, and also drink hot tea or coffee. It is proteins that increase the metabolic rate and raise the tone of the central nervous system.
• Brush your teeth in the morning with toothpaste and in the evening with tooth powder. Toothpaste cleans teeth weaker than powder, but during the day, additional self-cleaning of teeth with saliva and solid food occurs.Self-cleaning does not occur during sleep at night, so you should brush your teeth with a stronger tool – powder.
• Wear a warm cap on your head before bed. This will help not only cope with insomnia, but also fall asleep faster. And make sure your loved one puts on a hat before bed.
• Usually ladies do not eat at night in order not to gain excess weight. However, not everyone knows that the skin of the face also suffers from evening gluttony. In the morning, the eyelids usually swell, swelling and even a rash on the face may appear.
• Avoid pregnancy with oral contraception. As established by experts, it is after a woman begins to apply OK that the frequency of sexual intercourse in her sexual life increases. And all because she feels more free, she is no longer afraid of getting pregnant. In addition, for many women, in this regard, the feeling of pleasure during intercourse becomes qualitatively different.
• If you want to see your skin youthful for as long as possible, try to preserve the subcutaneous fat layer.The quality of the skin depends on it. In general, do not lose weight excessively.
• Do not forget to periodically eat gelatin-containing dishes (jellied meat, aspic, etc.). They improve the structure of nails and hair.
• Do not deprive yourself of adequate sleep if you do not want to get fat. Scientists have found that people who constantly sleep for 5 hours or less weigh more than those who sleep for the prescribed 7 hours.
| Tatiana Ressina
90,000 Women and Health
Sex refers to the biological characteristics that distinguish women from men.Gender is a social concept that characterizes the special norms, roles, distribution of power and relations between women and men.
Gender inequality underlies inequitable health outcomes for women and girls.
Nursing and childhood (0-9 years)
Prematurity, fetal asphyxia at birth and infections are the main causes of death during the first month of life. The causes of death in infancy and childhood are the same for both sexes.
However, in some cultures, gender-based discrimination puts girls in a vulnerable position due to the threat of sex-based abortion and female infanticide.
An estimated 18% of girls experience sexual violence at some point in their childhood, compared with 8% of boys .
In some countries, girls have less access to vaccines, health care and adequate nutrition than boys . The preference for male children can lead to shorter periods of exclusive breastfeeding for girls.
Adolescence (10-19 years old)
During adolescence, gender differences become more apparent and norms based on gender differences begin to form.The leading causes of death for all adolescents in the world are road traffic accidents, self-harm and drowning.
The main causes of death for adolescent girls (15-19 years old) are conditions associated with pregnancy and childbirth, self-harm, road traffic injuries, diarrheal diseases and lower respiratory tract infections . Self-harm and suicide depressive disorders are major causes of poor health in adolescent girls.
Adolescent girls are at increased risk of sexual violence and harmful practices such as child marriage and female genital mutilation.
Most girls become sexually active during adolescence. They are often coerced or forced to have sex and other forms of gender-based violence.
Annually about 15 million girls get married before the age of 18 , , , .Child marriage has serious implications for girls in terms of educational opportunities for them and their children , , .
Annually, about 16 million girls aged 15-19 and about 1 million girls under 15 years of age give birth to children, mostly in low- and middle-income countries. An estimated 3 million unsafe abortions are performed annually among girls in this age group worldwide.
Globally, adolescent girls and young women are responsible for two out of every three new HIV infections .
Iron deficiency anemia accounts for a significant proportion of disability-adjusted life years (DALYs) among adolescent girls.
Nutritional problems in childhood and adolescence are increasingly associated with overweight and obesity, which are associated with an increased risk of premature death and disability in adulthood .
Eating disorders are most common among adolescent girls.Anorexia nervosa is the most common eating and mental disorder with a high mortality rate .
Adolescent girls are increasingly using tobacco, alcohol and other psychoactive drugs, which threatens their health during this period and later in life, as well as the health of their children .
Reproductive age (15-49 years old) and mature age (20-59 years old)
For women aged 15-49, HIV and tuberculosis are the main health threats.
Conditions associated with pregnancy, childbirth and the puerperium contribute significantly to morbidity and mortality. Every day, about 830 women of reproductive age die as a result of obstetric complications .
Complications of pregnancy and childbirth, including perinatal depression, obstetric fistula and other complications from obstetric procedures, occur 20 times more often than maternal deaths.
Access to and control of safe, effective contraceptive methods helps prevent unwanted pregnancies and maintain healthy intervals between pregnancies.
Major noncommunicable diseases are the leading causes of death and disability in adult women. Women are at a higher risk of developing depression and anxiety disorders than men. Prenatal and postpartum depression has dire consequences for women and their babies.
Worldwide, the five most common types of cancer in women are breast, lung, colon and rectal cancer, cervical cancer, and stomach cancer. Tobacco use, exposure to second-hand smoke and burning solid fuels for cooking are major risk factors for chronic obstructive pulmonary disease and lung cancer .These risk factors, in turn, are influenced by social norms related to gender, such as behaviors, occupations and locations.
Low back pain, coronary heart disease, stroke and major depressive disorders are the main causes of DALYs for women aged 45-59 years. Evidence suggests that cardiovascular disease in women is usually diagnosed later and is treated less intensively than in men.
Intimate partner violence is one of the most widespread forms of violence against women . Such violence has a profound impact on the physical, sexual, reproductive and mental health of women.
90,010 Women 60 and over 90,011
Healthy aging should be defined in terms of quality of health and well-being, free from stigma and discrimination. Regardless of where women live, heart disease, stroke and chronic lung disease are the leading causes of death at this stage in their lives.
Among women over 65 years of age, injuries as a result of falls occur much more often than among men, which is possibly associated with osteoporosis and other concomitant chronic diseases .
Dementia is more common among women than men in the same age group.
Given the longer life expectancy of women and dominant gender norms, women often take on the role of caring for their partners and other family members at the end of life.
Universal health coverage and sustainable development
Everyone has the right to health, and achieving universal health coverage without associated poverty is at the core of achieving the Sustainable Development Goals (SDGs).
Universal Health Coverage (UHC) means that all people get the health care they need without financial hardship.
Gender affects men and women in different ways. Out-of-pocket contributions from patients can significantly impede access to health care for widows and women supporting families.
The health impacts of climate change and the environment are not gender-neutral. Women and girls are more vulnerable to environmental risk factors such as polluted water and indoor air pollution.Women and girls are also at increased risk of dying during natural disasters and are particularly vulnerable during humanitarian crises, when they are frequently the victims of rape, are at increased risk of intimate partner violence and trafficking, and may not have access to basic types of medical care.
Comprehensive lifelong care is still not available to most women and urgent action is needed.Taking a people-centered approach to health throughout life, women and girls will take an active part in protecting their health.
The contribution of women to health is greater than in any other sector, and this contribution must be recognized and appreciated. Eliminating gender-based discrimination and inequities in health and social workers is critical to achieving universal health coverage and achieving the SDGs.
WHO is working to improve women’s health by improving the delivery and accessibility of all services. This includes aspects of sexual and reproductive health such as maternal health as well as access to comprehensive HIV and tuberculosis services, gender-based violence prevention, and prevention of cardiovascular disease, cancer, diabetes, dementia and obesity. WHO also works to reduce risks, promote mental health and improve the lives of women with disabilities.
Working with Member States, WHO is strengthening the capacity of health service providers and health systems to respond to violence against women and sexual violence against children and adolescents through the implementation of the Global Plan of Action to Strengthen the Role of Health Systems in Addressing Interpersonal Violence, in particular against women and girls, as well as children.
WHO is working to improve the measurement of countries’ progress on sexual and reproductive health outcomes, including but not limited to maternal mortality and morbidity, abortion and violence against women.
WHO is working with Member States to accelerate their action to improve the health and well-being of women, children and adolescents through the implementation of the Global Strategy for Women’s, Children’s and Adolescent Health (2016-2030).
The organization fully supports the principles of the Every Woman Every Child initiative, including approaches used in humanitarian and other health emergencies through gender-sensitive programming.
WHO is expanding its work on gender-based violence in emergencies by providing specialized training and awareness-raising in countries through continuous response and research.
WHO works with professional organizations, the scientific community and Member States to ensure “positive birth experiences” that respect and preserve the dignity of every woman by involving women in decision-making about the care they receive during labor and childbirth.
WHO works to improve the health of older women and focuses on the five strategic priorities of the Global Strategy and Plan of Action on Aging and Health 2016–2020, and strengthens health and long-term care systems for older people, where most of the the workers are women.
WHO supports Member States with the International Labor Organization (ILO) and the Organization for Economic Co-operation and Development (OECD) to help design, finance and implement workforce transformation strategies that address gender discrimination and inequity against workers health and social services.
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