To look and feel your best in every age, it is important to make the life and health of smart choices pattern. Here are six simple things that women can do every day (or with a regularity) to ensure good health:
Health Tip # 1: Eat a healthy diet. "You want to eat closer to follow the natural foods diet as you can," says Donald Novey, MD, an integrative medicine physician with the Medical Group lawyer in Park Ridge, Illinois. This means a variety of fresh fruits and vegetables and less processed foods. Eat whole grain foods rich in fiber and choose leaner meats, fish and poultry cuts. Include low-fat dairy products in your diet as well - depending on your age, you need between 800 and 1,500 milligrams of calcium per day to help avoid osteoporosis, says Dr. Novey. Avoid foods and beverages that are high in calories, sugar, salt and fat.
And healthy eating help you maintain a healthy weight for your height, which is important because being overweight can lead to a number of diseases. Looking for a healthy snack? Try some raw vegetables, such as celery, carrots, broccoli, cucumbers, zucchini or with a dip made from low-fat yogurt.
If you do not get enough vitamins and nutrients in your diet, you may want to take vitamins and calcium supplements to make sure you maintain good health.
Health Tip # 2: Exercise. Heart disease is the leading cause of death among women in America, but a lot of aerobic exercise can help maintain the health of your heart. You want to exercise at least 30 minutes a day, five days a week, if not every day. Aerobic exercise (walking, swimming, jogging, biking, dancing) is good for women's health in general and especially for your heart, says Sabrena Merrill, MS, Lawrence, Kansas, a certified personal trainer and group fitness instructor, said a spokeswoman for the American Council on exercises.
Health Tip # 3: Avoid dangerous habits. Stay away from cigarettes, people who smoke. Do not use drugs. If you drink alcohol, in moderation. Health studies show most women that women can safely consume one drink a day. The syrup that about 12 to 14 grams of alcohol, which is equivalent to 12 ounces of beer (4.5 percent alcohol); 5 ounces of wine (12.9 percent alcohol); or 1.5 ounces of spirits (hard liquor such as gin or whiskey 0.80 protective).
Health Tip # 4: Stress Management. Regardless of the stage of her life - daughter, mother, grandmother - a woman often wears many hats and deals with a lot of pressure and stress. "Take a few minutes every day to just relax and get your point again," says Novey. "It does not take too long, and mental health is important to have a physical." You can also manage stress with exercise and relaxation techniques, or meditation.
Health Tip # 5: the sun safely. Excessive exposure to the sun's harmful rays can cause skin cancer, which can be fatal. To protect against skin cancer, protective wear from the sun with a sun protection factor (SPF) of at least 15 if you are going to be in the open for more than a few minutes the air. Even if you wear sunscreen faithfully, you should check regularly for signs of skin cancer. The warning signs include any changes in the size, shape, color, or feel of birthmarks, moles or freckles, or a new, expanding, pigmented, or red skin areas. If you spot any changes or find you have sores that are not healing, consult your doctor.
Health Tip # 6: check for breast cancer. The American Cancer Society no longer recommends breast self-exams monthly for women. However, it still refers to them as "an option" for women, starting in the 20s. You should be on the lookout for any changes in your breasts and report any concerns with your doctor. All women 40 and older should get a mammogram every year as a mammogram is the most effective way to detect cancer in its early stages, when it is most treatable.
Women's health needs change as they age, but women's health basics remain the same. If you follow these tips healthy life simple six, and will improve the quality of your life for years to come.
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