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6 Ways to Boost Women's Health (Healthy Living Tips): To look and feel your best at every age, it’s important to
make smart lifestyle and health choices. Here are six simple things that
women can do every day (or with regularity) to ensure good health:
Health Tip #1: Eat a healthy diet. “You want to eat
as close to a natural foods diet as you can,” says Donald Novey, MD, an
integrative medicine physician with the Advocate Medical Group in Park
Ridge, Ill. That means a variety of fresh fruits and vegetables and
fewer processed foods.
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Eat whole grains and high-fiber foods and choose
leaner cuts of meat, fish, and poultry. Include low-fat dairy products
in your diet as well — depending on your age, you need between 800 and
1,500 milligrams of calcium daily to help avoid osteoporosis, Dr. Novey says. Avoid foods and beverages that are high in calories, sugar, salt, and fat.
Healthy eating will help you maintain a proper
weight for your height, which is important because being overweight can
lead to a number of illnesses. Looking for a healthy snack? Try some raw
vegetables, such as celery, carrots, broccoli, cucumbers, or zucchini
with dip made from low-fat yogurt.
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If you’re not getting enough vitamins and nutrients in your diet, you
might want to take a multivitamin and a calcium supplement to make sure
you’re maintaining good health.
Health Tip #2: Exercise. Heart disease
is the leading cause of death among women in America, but plenty of
exercise can help keep your heart healthy. You want to exercise at least
30 minutes a day, five days a week, if not every day. Aerobic exercises
(walking, swimming, jogging, bicycling, dancing) are good for women’s
health in general and especially for your heart, says Sabrena Merrill,
MS, of Lawrence, Kan., a certified personal trainer and group fitness
instructor and a spokeswoman for the American Council on Exercise.
Health Tip #3: Avoid risky habits. Stay away from
cigarettes and people who smoke. Don’t use drugs. If you drink alcohol,
do so in moderation. Most women’s health studies show that women can
safely consume one drink a day. A drink is considered to be about 12 to
14 grams of alcohol, which is equal 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, 80-proof).
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Health Tip #4: Manage stress. No matter what 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 just to relax and get your perspective back again,” Novey
says. “It doesn’t take long, and mental health is important to your
physical well-being.” You also can manage stress with exercise, relaxation techniques, or meditation.
Health Tip #5: Sun safely. Excessive exposure to the sun’s harmful rays can cause skin cancer, which can be deadly. To protect against skin cancer,
wear sunscreen with a sun protection factor (SPF) of at least 15 if you
are going to be outdoors for more than a few minutes. Even if you wear
sunscreen faithfully, you should check regularly for signs of skin
cancer. Warning signs include any changes in the size, shape, color, or
feel of birthmarks, moles, or freckles, or new, enlarging, pigmented, or
red skin areas. If you spot any changes or you 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 monthly breast
self-exams for women. However, it still suggests them as “an option” for
women, starting in their 20s. You should be 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 the
most effective way of detecting cancer in its earliest stages, when it
is most treatable.
A woman’s health needs change as she ages, but the basics of women’s
health remain the same. If you follow these six simple healthy living
tips, you will improve your quality of life for years to come.
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