6 Ways to spice up Women's Health

To look and feel your best at all ages , it’s important to form smart lifestyle and health choices. Here are six simple things that ladies can do a day (or with regularity) to make sure good health:

1: Eat a healthy diet. 

“You want to eat as on the brink of a natural foods diet as you'll ,” says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. meaning a spread of fresh fruits and vegetables and fewer processed foods. Eat whole grains and high-fiber foods and choose leaner cuts of meat, fish, and poultry. Include low-fat dairy products in your diet also — counting on your age, you would like between 800 and 1,500 milligrams of calcium daily to assist avoid osteoporosis, Dr. Novey says. Avoid foods and beverages that are high in calories, sugar, salt, and fat.

Healthy eating will assist you maintain a correct weight for your height, which is vital because being overweight can cause variety of illnesses. trying to find a healthy snack? Try some raw vegetables, like celery, carrots, broccoli, cucumbers, or zucchini with dip made up of low-fat yogurt.

If you’re not getting enough vitamins and nutrients in your diet, you would possibly want to require a multivitamin and a calcium supplement to form sure you’re maintaining healthiness .

2: Exercise.

 heart condition is that the leading explanation for death among women in America, but many exercise can help keep your heart healthy. you would like to exercise a minimum of half-hour each day , five days every week , if not a day . Aerobic exercises (walking, swimming, jogging, bicycling, dancing) are good for women’s health generally and particularly for your heart, says Sabrena Merrill, MS, of Lawrence, Kan., a licensed personal trainer and group fitness instructor and a spokeswoman for the American Council on Exercise.

3: Avoid risky habits.

 stand back from cigarettes and other people who smoke. Don’t use drugs. If you drink alcohol, do so carefully . Most women’s health studies show that ladies can safely consume one drink each day . A drink is taken into account to be about 12 to 14 grams of alcohol, which is adequate 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 like gin or whiskey, 80-proof).

4: Manage stress.

 regardless of what stage of her life — daughter, mother, grandmother — a lady often wears many hats and deals with tons of pressure and stress. “Take a couple of minutes a day just to relax and obtain your perspective back again,” Novey says. “It doesn’t take long, and psychological state is vital to your physical well-being.” you furthermore may can manage stress with exercise, relaxation techniques, or meditation.

5: Sun safely.

 Excessive exposure to the sun’s harmful rays can cause carcinoma , which may be deadly. to guard against carcinoma , wear sunscreen with a sun protection factor (SPF) of a minimum of 15 if you're getting to be outdoors for quite a couple of minutes. albeit you wear sunscreen faithfully, you ought to check regularly for signs of carcinoma . Warning signs include any changes within the size, shape, color, or feel of birthmarks, moles, or freckles, or new, enlarging, pigmented, or red skin areas. If you notice any changes otherwise you find you've got sores that aren't healing, consult your doctor.

6: Check for carcinoma 

. The American Cancer Society not recommends monthly breast self-exams for ladies . However, it still suggests them as “an option” for ladies , starting in their 20s. you ought to get on the lookout for any changes in your breasts and report any concerns to your doctor. All women 40 and older should get a yearly mammogram as a mammogram is that the best way of detecting cancer in its earliest stages, when it's most treatable.

A woman’s health needs change as she ages, but the fundamentals of women’s health remain an equivalent . If you follow these six simple healthy living tips, you'll improve your quality of life for years to return .

Learn more within the Everyday Health Healthy Living Center.

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