You probably have a lot on your plate, and this can put you under an immense amount of stress. Unfortunately, stress has been linked to an increased risk of infertility, heart disease, diabetes, anxiety, depression, accelerated aging and premature death. Managing stress is vital for your health and helps you to be more productive in the long run – so find some ways to help you relax and unwind, and stick to them.
There is no guarantee that the diet plans you follow will help you lose weight. In fact, studies show that 95% of people will end up ditching their diets. While you might be able to lose weight in the short-term, it is possible that you will regain the weight you lose. Instead, make changes to your current eating habits. Making smarter choices (eg. substituting more fresh foods for processed foods) will make a difference in the long run.
You definitely don’t need to be told that smoking is bad for you, but do you know that quitting can help to reverse the damage to your health from smoking? Apart from increasing your risk of lung cancer and heart disease, smoking greatly affects your children. The effect of smoking on breast cancer has also been found to be greater than previously thought. Breast cancer is 30% more prevalent in smokers as compared to non-smokers.
If you want to have kids, start planning as early as possible. A woman’s fertility steadily declines with age, and getting pregnant at an older age also increases the risk of pregnancy complications. If you suspect infertility, talk to a fertility specialist about your options. Infertility can be treated depending on the cause – this may include options such as in vitro fertilization (IVF) or freezing your eggs.
The majority of people are vitamin D deficient, so chances are that you could be too. Vitamin D has been shown to help with calcium absorption in the body, improve bone health, and lower the risk of diabetes and heart attack. Get 15 – 20 minutes of sunshine daily to absorb more vitamin D. Outside of that 15 - 20 minute window, apply sunblock liberally for excursions outside. But also make sure not to get too much sun exposure, as this could put you at an increased risk of melanoma or skin cancer.
If you find yourself deficient in some nutrients that are key to healthy living, taking a supplement would be a quick and convenient way to combat the problem. However, if you can spare the time and effort, it might be better to consume food rich in these nutrients. Be careful to not consume too many calcium pills. Calcium supplements have been linked to an increased risk of stroke and heart attack. Instead, try to ensure that your vitamin D levels, which regulate calcium absorption in the body, are adequate.
It’s not just about the number of hours you sleep, it’s also about the quality of those hours of sleep. Women have been found to have more difficulty falling and staying asleep as compared to men. Research has also shown that women who have sleepless nights are at a greater risk of health problems than men. Make enough time (7 – 9 hours) for sleep, but if you find yourself struggling to fall or stay asleep, speak to a doctor.
While cardio is great, your body could benefit from weight-bearing exercises as well. Weight-bearing exercises increase your bone mass, improving your bone health. In the long-term, it reduces your risk of osteoporosis, heart disease, cancer and diabetes. And don’t worry - weight lifting exercises do not just mean lifting weights. Dancing, hiking, aerobics, tennis and other racquet sports are considered high-impact weight-bearing exercises. If you’re looking for more low-impact exercises, try elliptical training machines, stair-step machines or walking.
Go for regular check-ups with your gynecologist to give yourself peace of mind, or to increase your chances of receiving successful treatment (should you need to seek treatment). Early detection is always key to a complete recovery. Pap smears and pelvic exams should be done once every 2 years after the age of 21 (or earlier, if you are sexually active), and breast exams annually after the age of 40.
As the saying goes, no man is an island. It is more so for women. Did you know that studies have confirmed the importance of social relationships on health and longevity in women? Staying socially active helps to protect your cognitive functions. On the other hand, a lack of social ties is associated with depression and later-life cognitive decline, as well as with increased mortality. Now you have every reason to plan nights out with your friends and family!
It is crucial that we learn how to keep our brains healthy. Our brain functions just like our muscles do, so work at engaging it to keep it going. Develop hobbies that both you and your brain are stimulated by. The good news is there’s a great variety of stimulating activities for you to pick from – learn a language, play an instrument, go dancing, try new food! The list is endless. Pick the ones that keep you (and your brain) engaged.
Women are nearly twice as likely to suffer from depression than men. There is no shame in getting professional help if you’re feeling down. Talking to someone about your emotions could be the biggest favor you do for yourself.
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