Women’s Health Blog

Here are 10 tips for women to stay fit and healthy:

1.Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

2.Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

3.Take Vitamins and Supplements. Do not forget your Calcium supplement. Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

4.Quit smoking. If you are smoking, stop. It is also a big NO for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

5.Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.

6.Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.

7.Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.

8.Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.

9.Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature

10. Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.

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Osteoporosis, by definition, is a skeletal disorder affecting the bone strength and predisposing it to increased risk of fracture. When the bone tissue degenerates, the person becomes more fragile and susceptible to fractures.

The skeleton is an important part of our system. It is the framework that holds our body upright. The two main components of our bone are collagen protein and calcium phosphate. These two things work hand in hand so that the bone remains hard and strong. Before the age of 30, there is a balance of degeneration and repair. As we get older, we lose the ability to repair. Sadly, the victims of osteoporosis are women.

The female victims are mostly those who have gone through the menopausal stage. At present, millions of women are suffering from this malady. The figures are rising yearly, and more women have to be vigilant about taking care of their health, particularly their bones. There are several known triggers for this ailment. The number one on the list, of course, is the effects of menopause combined with age. Women going through this difficult period experience hormonal imbalance, which in turn, is felt by the bones. Another trigger is genetics. Women who have a family history of osteoporosis are more likely to suffer from it in their old age.

Of course, once osteoporosis sets in, this cant be easily cured. There are ways to avoid it, and the way to do this is to be conscious of your bones health while you are still young. You can significantly lessen your chances of acquiring this debilitating disease when you do the following:

1. Avoid smoking and drinking.
2. Eat healthy.
3. Drink milk regularly.
4. Regular calcium intake.
5. Exercise.
6. Regular checkup.
7. Avoid junk food when you can.

When you begin experiencing neck pain and lower back ache, have yourself checked by the doctor. Osteoporosis, when left untreated, can deform the curve of your spine. The things you once were able to do will no longer be possible because you can now easily break your bones. As it is always said, prevention is much better than cure. Undertaking certain precautions even before the signs reveal themselves can be your best bet. Thus, a good amount of calcium products should be consumed while you are still young. If you are a parent, teach your children to enjoy milk. It not only gives them the nutrients they need, it also readies their bones when they grow older. There is an abundance of calcium products out there in the market. Among which are yogurt, milk, cheese, ice cream, green and leafy vegetables, fish like salmon and sardines, dry fruits like almonds, juices and squash. As a woman, you should be conscious of your health. You are more prone to several diseases simply because it is a part of your DNA. Train your bones to take in stress through exercise. The stronger you are, the harder it becomes for certain ailments and diseases to attack your system.

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