Want a pocket guide to healthy living? Here it comes.
Well, ladies, everyone is so busy these days that no one has time to tell you the tips for wellness.
“Eating healthy doesn’t mean you have to throw out your favorite wine collection or boxes of fine chocolates. What matters is moderation. Get a mix of everything, i.e. lean proteins, healthy fats, healthy carbs and fiber.”
2. cardio alone is not enough.
Ladies, you need to combine cardio and strength training at least three to five times a week to help prevent osteoporosis, heart disease, cancer and diabetes. Exercise also promotes good self-esteem, which is really important for a woman’s mental health.
3. Stress goes away.
“A big part of patients’ problems is stress in everyday life. Stress can have serious health consequences, from infertility to an increased risk of depression, anxiety and heart disease. Find a stress reduction method that works for you and stick to it.”
4- Avoid excess calcium
“Too much calcium ingested can increase your risk of kidney stones and even increase your risk of heart disease. If you’re under 50, consume 1 gram a day, while women over 50 should get 1.2 grams a day mainly through diet – about three servings of calcium-rich foods like milk, salmon and almonds.”
5. Consult your doctor regularly
If you are 21 or older, get regular Papanicolaou tests for cervical cancer every 3 years. Between the ages of 30 and 65, you can have both a Papanicolaou test and an HPV test every 5 years. Older than that age, you can stop testing if your doctor says you are at low risk. If you are sexually active and have a higher risk for an STD, get tested annually for chlamydia, gonorrhea, and syphilis. Get tested for HIV at least once, more often if you are at risk. Don’t skip your annual checkup. Your doctor should evaluate many other issues each year, such as potential infection, your need for contraception, and sexual complaints.
6. Get more sleep.
“Sleep needs vary, but if you have trouble getting out of bed, get tired easily, or have trouble concentrating, you’re probably not getting enough. Recent studies show that this can put you at greater risk for heart disease and psychological problems.”
7. Birth control
“Not only can birth control prevent you from getting pregnant before you’re ready, studies show that it can reduce your risk of uterine and ovarian cancer and regulate your cycle.”
“Doctors can now screen people with a family history of breast cancer, ovarian cancer and chronic diseases to assess their risk and then consider preventive measures. Talk to your doctor.”
“While many women have no problems getting pregnant in their late 30s and even early 40s, a woman’s fertility can begin to decline as early as age 32. So if you want to have children, talk to your doctor
10. Healthy habits.
Little things that can have a bigger impact.
Brush your teeth twice a day and floss every day.
Limit your alcohol intake. Limit it to one sip a day.
If you have medications, take them exactly as your doctor has prescribed.
Use sunscreen and stay out of the sun between 10 a.m. and 3 p.m.
Take time each day to invest in your health.
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