The way you feel is a good indicator as what’s going on the inside and because our body is pretty clever at telling about our health. Many women fall into the habit of taking care of other’s health and wellness needs before they take care of their own. A healthy woman means a healthy family!
But, how do you actually know that you are healthy, both mentally and physically? Physical and mental health are just two sides of same coin. One wouldn’t be functional without the other. So here are some quick tips that can help you with happy and healthy both mental and physical health.
Healthy Diet
Keeping your body healthy by eating nutritious food is the key. A healthy diet is linked to longer and healthier life. Quit eating junk and high fat fast food. Your overall health is harmed by foods high in saturated fats, salts and cholesterol. Avoid crash diets or overindulgence in favor of a realistic diet that includes plenty of fruits, vegetables, diet rich in proteins, iron and other elements like calcium, zinc etc. Women of child bearing age also need foods with folic acids. For women who have gone through menopause, it’s recommended to increase your intake of foods with calcium and vitamin D in order to prevent bone disease.
Exercise Everyday
A sedentary lifestyle is perhaps the cause of diaspora of disease in the long run. A daily dose of physical activity is quintessential for maintaining sound physical and mental health. To work your heart, it’s got to be aerobic exercise. You have got lot of options- walking, jogging, biking, rowing machine, swimming. Even if you have 20 minutes of exercise a day, a life long habit of regular activity benefits your heart and helps you stay on top of your weight and stress levels.
Cut down your stress
Stress can take toll on your health. Breath. It helps you to feel relax. People who are anxious, depressed, sleep deprived or exhausted has higher risk of cognitive decline in old age. Here are some simple tips to relieve stress
- Deep breathing
- Meditation
- Yoga
- Massage
- Exercise
- Healthy eating
- Communicate to your friends and family, it is helpful in reducing the stress level.
Create healthy habits
Unhealthy lifestyle. It’s a common contributor not our biggest health problems like stroke, heart disease, diabetes, cancer. Spend your time on your health, keep yourself healthy, solve your health problems, think positive and feel good it can change your life forever. Opt for healthy lifestyle:
- Quit smoking
- Limit your alcohol
- Improve your sleep
- Regular workout
About menstruation
Having regular period is the great way to know your reproductive system is healthy. If your period starts in less than 24days apart or if you have skipped 3 months in a row, see your doctor. It’s not unusual to be irregular when you are close to menopause. Always look out for symptoms- extra hair growth, acne, trouble controlling weight, having period that lasts for more than a week or passing clots, there may be problem with your reproductive organs. Working out too much can also mess with your period.
Plan regular check-ups
Regular wellness check and health screenings can increase your chances of early detection of problem and can be managed completely or efficiently. Thus it is recommended to know and plan your required check-ups and follow your doctor’s advice.
- Cholesterol and blood pressure- women of age 20 years and above should consider annual cholesterol tests and blood pressure checks as part of their regular health care routine.
- Pelvic examination and pap smear- women between 21-65 year of an age should have annual pelvic and pap smear examination at least every 3 year.
- Breast examination and mammograms- all women should receive breast examination every year after an age of 20. Women of age 40-50 year are recommended for annual mammograms. Also you should get into a habit of monthly self examination of your breast.
- Osteoporosis screenings- women above 65years are at great risk of problem with their bones, which is why most doctors recommend annual bone density screenings beginning at age 65.
Keep your heart healthy
Over half of women over 45 year of an age have high blood pressure. A lot of that is due to sodium. Here is an easy tips to keep away your heart problems-
- Eat more fruits and veggies
- Choose whole grains
- Choose lean proteins- poultry, fish, beans, legumes
- Cut down processed foods, sugar, salt and saturated fats.
Get enough sleep:
Sleep is precious. Insufficient sleep will increase person’s risk of developing serious medical conditions together with avoirdupois, diabetes and cardiovascular diseases. Lack of adequate sleep has also been associated with shortened life span. Not getting enough sleep alters enough insulin resistance, which is associated with an increase risk of developing type 2 diabetes. It is also found that sleep deprivation may decrease the ability to resist infection.
Boost your immune system
Your immune system will do a stimulating job of defensing you against sickness inflicting microorganisms. There is a direct link between lifestyle and enhanced immune function. General healthy living strategies are good way to start giving your immune system the upper hand. As we age, our immune response capability becomes less, which in turn contributes to more infections. This is possibly due to decrease in T cells. Dietary supplements might facilitate older folks maintain a healthier system. Healthy immune system need good regular nourishment. If you suspect your diet isn’t providing you with all your micronutrients needs, taking a daily multivitamin and mineral supplement is found to be effective in developing healthy immune system.
