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What Every Woman Can Do: 10 Tips for Healthy Living
Many factors put you at risk for diseases that seriously threaten women. Heart disease, cancer, strokes and chronic obstructive pulmonary diseases can often be prevented, modified or treated if you set your mind to it.
Tips for you to live by
- Don't smoke! Smoking is the single most preventable cause of death in the United States. If you smoke, your risks of developing heart disease and cancer go way up, especially if you use oral contraceptives (birth control pills). Watch out for secondhand smoke, too. Constant exposure to tobacco smoke at work or at home also increases your risks.
- Curb the cholesterol. High blood cholesterol is a major risk factor for coronary heart disease and also increases your risk of stroke. According to the American Heart Association, simply by virtue of being a woman, starting at age 55 your cholesterol is likely to be higher than in a man of the same age. Try to eat a diet that is low in saturated fats, like the DASH diet.
- Watch your weight. It's a matter of health, not vanity. Women have an increased risk of developing high blood pressure if they are overweight. What's more, if you have too much fat, especially around the waist area, you are at a higher risk for a number of additional health problems, such as diabetes, coronary heart disease and stroke.
- Avoid eating excess saturated fats. Diets high in fat have been linked to an increased risk of various cancers, including breast and colon cancer. Avoid the bad fats - saturated and trans fats - in butter, fatty beef, pork and other meats, and some baked goods. Stick to monounsaturated and polyunsaturated fats like vegetable and olive oils.
- Eat your veggies. A diet rich in vegetables and fruits has been linked to lower blood cholesterol levels and reduced cancer risks. Focus on eating a variety of fruits and vegetables. Leafy greens, yellow squash, carrots, broccoli, tomatoes, garlic and onions are all good for you. Be adventurous and choose a new type of vegetable every time you go to the market. Dietary recommendations call for at least five servings of fruits and vegetables each day.
- Unwind. It's important for your body to relax. You can do so any number of ways. Meditation, deep breathing and even reading can all provide ways for you to take it easy. Better yet, take a pleasant walk and you'll shed pounds along with stress.
- Exercise. Just about any form of exercise can help you to lead a healthier and more productive life. Experts recommend that you exercise at least 30 minutes on most days of the week. Studies suggest that even simple changes in your daily routine can lead to lasting health benefits. So if you're just not up to sweating it out at the gym, try parking on the far end of the lot and walking the extra distance to work or to the store, taking stairs instead of elevators or just playing tag with your kids. Just make sure you check with your doctor before you start any exercise program.
- Get regular Pap tests. Pap smears can detect pre-cancerous changes in the cervix at an early stage. Treatment of these conditions can prevent the development of invasive cervical cancer. Talk to your doctor about how often you should get a Pap smear.
- Get your blood pressure checked. Since high blood pressure doesn't have any physical symptoms, you could have it and not know it. The higher your blood pressure, the greater your risk for heart disease. Talk to your doctor to discuss the steps you should take to keep your blood pressure at a healthy level.
- Get regular breast exams by a doctor or nurse. Ask your doctor when you should begin getting regular mammograms. Early detection is your best defense against breast cancer.
This article was reviewed by Melinda Ratini, D.O., M.S.
06/2008
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