The health of both men and women is a serious topic, but since a woman can be the backbone of her family, her health issues deserves a major concern. In the old times most of the women married earlier and became mothers at quite a young age; Because of this, their health suffered a lot and many of them died at a young age. However, the scenario is very different today. A woman may live to be 80-90 and even 100 years today, but only if she takes good care of her health.

General health issues of a woman

A woman may face a number of health related problems throughout her life. Some of the most common are migraine headaches, gallstones, arthritis, diabetes, high blood pressure, heart disease, stroke, and urinary tract infections. As soon as any of the symptoms of these ailments is noticed, women should visit their physicians as early as possible as these diseases can have a prolonged effect on their lives.

Common women’s health tips                                     

As said earlier a women’s health is a major issue of concern. A woman’s body need special attention and consideration and therefore even a small sign of any health related problem should not be ignored. Besides a regular check up, here we have three important tips related to a woman’s health that should be followed regularly to stay fit and active:

• Diet: the first and the foremost step towards maintaining a good health is consumption of a healthy diet that includes all necessary minerals, vitamins, and other nutrients required to maintain a good health. Make sure to eat a well balanced diet. Avoid junk foods like, pizzas, burgers and French fries. While cutting on junk food is essential, eating regularly is also necessary. Eat frequently but eat healthy foods like fruits and salads. This will keep away the hunger cravings and will minimize the chances of fat accumulation in your body. Consuming a healthy diet will improve a woman’s immunity to fight diseases and will make her stronger.

                                 

• Workout: along with a proper diet, exercising is very essential for every woman. Although, most women may think that doing the household chores themselves is enough exercise, this is typically wrong as she would be concentrating more on the household tasks rather than her body muscles or workout. A woman should spare some time only focusing on herself and her physical health. Exercises like squats, push-ups, pull-ups, running and yoga will help women keep energized as well as concentrate better on other work she does.

• Regular health check-ups: it is recommended that every woman, whether sick or not must visit a health clinic at least twice a year and have a full check up done. This includes a comprehensive check-up for general health, including heart diseases, cholesterol, diabetes, osteoporosis and screening for breast, ovarian and cervical cancers. A woman should also talk to the doctor about any irregular symptoms that she may have noticed in her body, as ignoring them might lead to severe issues later.

 

In order for a woman to stay fit and active she must eat a
healthy and nutritious diet.  Along with providing good nutrients to the body,
a well-rounded diet is a must for a woman to keep her energized as well as
looking and feeling great throughout her life. Here we have certain healthy
food tips that will help every woman to maintain her health:

                       

 

·        Include fruits and vegetables in your diet
along with beans, legumes and other fibrous meals that keep you full for long.
Make sure that these foods are minimally processed and locally grown.

·
Since a woman is more prone to getting
osteoporosis than a man, she should make sure to add calcium rich foods in her
diet to support bone health.

·
Although protein is considered to be an
essential nutrient in a healthy diet, animal-based protein or a diet with
excess of protein levels can be dangerous for a woman. An excessive level of
protein in a woman’s body can lead to a loss of calcium from bones that may
subsequently lead to osteoporosis.

·
Consuming iron rich food is another
important thing that a woman should keep in mind. Iron which is an important
mineral for maintaining a woman’s health, is
heavily lost during the menstrual cycle. It is therefore important for women to
eat iron rich foods to assist in preventing anemia.

·
 A woman should cut back on the
consumption of alcohol and also caffeine. Consuming a high quantity of alcohol
can lead to a loss of calcium and can cause osteoporosis. Caffeine consumption
on the other hand can interfere with the hormonal balance.

·
Along with a healthy diet, a woman may
also take iron and calcium supplements, mainly to make sure they do not face
the deficiency of these two minerals. Also Vitamin D supplements are important
for a woman. Vitamin D helps in the absorption of calcium, and vitamin C
supplements helps in the absorption of iron.

 

Here is a list of a few of the essential foods that a woman
must include in her daily diet:

 

·
Milk: milk is one of the most essential dairy products
that every woman must necessarily include in her diet as it is one of the
richest sources of calcium and other nutrients like riboflavin, vitamin B12, potassium. Besides getting strong teeth and
healthy bones, it also helps in cutting the risk of breast cancer.

·
Vitamin C rich fruits: fruits rich in vitamin C like  strawberries, papaya, orange, grapefruit, guava, apples,
and citrus fruits should also be included in a woman’s diet. Vitamin C of these
fruits is a powerful antioxidant and also reduces the risk of coronary heart
disease.

·
Green Vegetables and whole grains:  green vegetables like cabbages, spinach, kale, broccoli, lettuce, and
various others possess a number of health benefits. Along with fiber, these
include a range of essential vitamins and folates. Whole grains like oatmeal
take care of the digestive system and reduce the risk of diabetes.

From puberty till menopause, there are a lot of physical changes in a woman’s body that can lead to serious illnesses in old age. However, if good care is taken like having a proper nutritious diet, regular physical exercise and a routine medical follow up, then a lot of big issues posing damage to the health of a woman can be avoided.

If you are a woman then one thing you must know is that your family’s health and well-being may completely depend upon you. Therefore it is a must for you to keep healthy; and good health starts with good foods that you eat. You should always eat a healthy nutritious and of course a well balanced diet. It not only helps to boost your immune system but also help you to maintain a general health. You cannot maintain a nutrient rich diet unless you know about the nutrients required by your body. If not all, then you must at least know about the essential nutrients. Here we have a list of 5 important nutrients that should be contained in the diet of every woman.

Calcium: this is one of the most essential minerals that help in fighting osteoporosis and stress fractures. This is required for maintaining bone health. An average of 1,200 to 1,500 mg of calcium per day is required by your body, which can be fulfilled by including dairy products like skimmed milk, yogurt and cheese, veggies like broccoli and turnip greens in your diet. You can also take calcium supplements along with vitamin D for its absorption.

Folic Acid (Folate): a deficiency of folic acid may although not affect your everyday performance, but it may have a great impact on your overall health. This particular nutrient is helpful in preventing genetic diseases, colon cancer and cardiac diseases and also keeps off certain birth defects in our babies. About 400 micrograms of folic acid per day can be introduced by eating whole grain bread and cereals, and plenty of green leafy vegetables like spinach.

Fiber: this is another essential nutrient for your body that helps to keep your digestive system on track and also helps maintain your body weight. Around 20 to 35 grams of fibrous diet is necessary everyday to combat digestive problems and keep away colon cancer. Raw vegetables like carrot, radish and celery and fruits like apples, pears, as well as whole grain cereals are rich sources of fiber.

Iron:  females are more prone to being anemic because of deficiency of iron. At least 15mg to 18mg of iron is required by a female to fight anemia and several other women’s health issues. Iron can be included in your diet by eating red meats, seafood, chicken, beans, and green vegetables. Iron is also necessary for menstruating women along with vitamin C for its absorption.

• Potassium: this is an electrolyte required to keep your nervous system in shape, keep your blood pressure normal and also tone your muscles. Around 4700mg of potassium is required by your body per day. Include foods like bananas, grapefruits and avocadoes, broccoli, carrots, nuts and seeds in your daily diet for eliminating potassium deficiency.

Many people realise the importance of exercising only after they have put on excess weight. It is then that they start working out seriously to get rid of that extra weight. However, exercising daily will not only help in keeping away those extra pounds, but will also help you to maintain an overall health. A routine exercise of at least 150 minutes a week is a must for every woman to stay fit and active and toned as well. Here we have a list of 5 best exercises along with their benefits for maintaining a women’s health.

 

Push ups: this exercise is on the top amongst total body exercises, as it involves the exercising of your upper body, core and lower body, all together. If you have weak flabby arms and chests then incorporating push ups in your daily regimen will not only work for your arms and chest but will also tighten up your shoulder, triceps, back, and abs. It requires no special equipment or training and is considered one of the most convenient exercises. Many women have a weaker upper body due to various ailments they may suffer. Including daily push ups in your fitness regimen will make your upper body, including the pectoral muscles, shoulders and chest stronger.

Squats: another exercise included in the list of total body exercise is the squat. It might seem while performing it, that only your lower body is worked out. However, several body parts including your core, quads, hamstrings and calves are also exercised. Your core body is relied upon when executing a squat making it strong. Squats help in toning your overall body and burning calories. This exercise also helps in improving your cardiovascular system keeping your heart healthy and strong.

                          

Pull ups or chin-ups: considered an advanced set of exercises, pull-ups or chin-ups are the best strengthening exercises for a woman. A wide overhand grip or pull up will work out for your upper body muscles making them strong while a narrow reverse grip or a chin up will show a greater effect on the biceps. This exercise is again beneficial for the cardiovascular muscles.

Walking or running: walking or running is the best exercise for an overall fitness. While walking can keep the heart healthy and improve mood, running can help burn the body fat that can cause trouble in later stages. These exercises, specifically running, help to fight cancer and boost energy. It also helps in improving the joints and reduces the risk factor of osteoarthritis. Running as well as walking increase the flow of oxygen throughout your body and also flush out toxins.

Yoga: involving yoga practice in your exercise schedule will help you in attaining a stress free life. This exercise works for each and every part of the body and mind as well. You can get a glowing skin and a better sleep. Yoga will help you in enhancing your mood and will keep you energized.