11 Regular Health Checks For Women You Never Know

Good health is important for everybody and you should take care of your health more seriously. If you are a woman than you should take care of your health as an important part of yourself. 

In general, women suffers problems like anemia, osteoporosis, breast cancer etc hence their early detection becomes critical for good health. Regular health checkups helps to determine your health status. So it is important that you should contact your doctors at regular time intervals so that any kind of disease can be detected at their early stages.

Here are some health checks for women which should be done regularly.

Blood Pressure Check

High blood pressure raises the risk of heart attack, heart stroke. All women specially adult must know their blood pressure range through routine checkups. Overweight, obesity are now very common among people so go to doctor and check your blood pressure at regular intervals.

Blood Glucose Tests

Your blood glucose level is also important. Overweight and obese women are at higher risk of diabetes. It makes you really sick so it is highly advisable to go your medical practitioner periodically and check your blood glucose level.

Body Mass Index

BMI means body mass index and it is a measure of obesity in you. Obesity and overweight can increases your risk of hypertension, diabetes, high blood pressure and other diseases. So check your BMI number regularly.

Bone Density Screening

Osteoporosis can be harmful to you and women at age 65 should start getting checkup for osteoporosis.

Breast Cancer Check

Breast cancer is very harmful for women and causes deaths in women. Its best prevention is the early detection of breast cancer. Common symptoms include lumps, asymmetry, and skin or nipple retraction, changes or bloody discharge. If you feel any symptoms on your body please go to your doctor. Remember early detection is the key for the treatment of breast cancer.

Colon Cancer Check And Detection

It is most common cancer among women after breast cancer. Every women must aware of the symptoms like change on bowl habit, blood in the stool or sudden weight loss. Screening generally begins at the age of 50 years and can be done through stool-based tests (to test for blood in the stool) or endoscopy (to examine the intestines using a lighted tube and camera). If you have a family history of the disease, or other concerns, talk to your doctor about starting screening earlier.

Dental Check Up

Bad dental health or infections on gum negatively impacts your overall health. So look after your teeth. Brush regularly and twice a day at least. Avid smoking, sugary foods and alcohol for your dental health. Go to your dentist regularly so that tooth decays or other problems can be identified at early stage.

lipid Profile Check

This is a tool and method used to assess your risk of developing heart disease or stroke.
At higher age you need to blood test more often to know your heart risk.Obesity and overweight are also reason for heart diseases.

Check Up For Cervical Cancer

WHO says that during a Pap smear, your doctor uses a speculum to widen the vaginal canal, takes cells from the cervix with a small brush, and examines those cells under a microscope for changes that may lead to cervical cancer. Screening should start at 30 years of age, if the test is negative you can have the test every three to five years. Alternatively, an HPV test can be used to detect Humanpapillomavirus, one of the most common sexually transmitted infections that can lead to pre-cancer and cancer when persistent. The sample will be also taken from the cervix or from the vagina if you use self-sampling. Screening should also start at 30 years of age (earlier for women with HIV) and you can re-do the test after a minimum of five years if the test is negative.

Check Your Skin 

You can do it by yourself. Women can monitor their skin, carefully inspecting the skin all over your body, looking for any new moles or changes to existing moles which can be early signs of skin cancer. Sunburn on your skin can cause melanoma and other skin cancers so protecting against sun burn is important for all ages. Go to your doctor if you see any abnormality.

Visual And Hearing Impairment

When you get older your visual and hearing abilities decreases. If you have any problems in your eyes or ear, go to your ENT specialist as soon as possible.

Corona Virus- How To Deal With Stress In The Disease Outbreak

Corona virus disease outbreak in the world is a reality. Almost every country is fighting to contain and prevent it. WHO (world Health organization) is continuously working to spread the knowledge about corona virus and monitoring the disease control. 

During this time many countries putting their people in self isolation zone so that it can be prevented from spreading. People may get stressed while in self isolation. 
Therefore WHO recommends some steps to cope with stress during this deadly corona virus outbreak. Below are the info graphics from WHO, please read these and apply them in your daily routine.

Children may also get stressed during this time because of fear and self isolation. Please do read and understand below info graphics recommended by WHO.

Best Tips To Get Relax And Avoid Stress On Your Work

It is difficult to get relax on your hectic job. Different job related tasks have different stress causing reasons. You may face the stress daily which affects your professional and personal life as well. Due to stress, your efficiency can decreases and it can challenge your job position.

So, is it possible to avoid stress and anxiety while on work? Yes it is, though stress may or may not be completely eliminated. Here are some tips by which you can get relief from stress.

1. Finish Your Work.

Do not pile up your works and complete your every task within time. By completing your task, your mind can relax and you can focus on the next task. This makes you efficient and put less stress on your mind.

2. Exercise Daily To Remove Anxiety.

Regular exercising keeps you motivated and relaxes you from stress and anxiety. Your daily workout regime not only keep you fit but also makes you confident in your day to day life. When you exercise, oxygen flows in your body and you feel more energetic.

3. Eat Well For Your Stomach.

Stress is a part of work but your eating habits are also equally important. If you feel stress or anxiety in your office while working, it can stimulate acid influx in your body. Your bad eating habits can create problems in your stomach. Your breakfast should include non-acidic or low acidic food like soy, fresh vegetables, potatoes, beans, lentils etc.

4. Take 5 Min Break.

Take 5 min break whenever you feel physically or mentally stressed while in office. Constant eyes on computer or physical work can stress you mentally. This makes you angry sometimes unnecessarily and impacted your work. 5 Min break after 1 or 2 hours of working can relax your body and mind. You can feel more focused after taking short breaks.

5. Stretch Your Body.

Stretching is a good exercise and can be done whenever you need. Stretching relaxes your tired muscles and joints. Stretching increases the flow of oxygen in your muscles. When you sit longer on a chair while working, you can feel stress on your back, neck and leg muscles. Frequent stretching can help you to get relax.

6. Think Before You Speak.

Improper or unnecessary talks can make you feel stressed. Sometimes people near you are not agree with your thoughts or your bad communication can make you feel ashamed in front of your seniors. So it is advisable to think before you speak. By doing this practice you can control your involvement in the different tasks which makes you less prone of getting unnecessary stress.

7. Distribute Your Work With Subordinates.

When you have a lot of work to be completed in the same time limit, it is best to distribute your work or part of your work to your subordinates. By doing this your works can be completed within time and you will be happy.

8. Prioritize Your Work. 

This is the best way to get less stress while working. Your all tasks may not be equally important at the same time. So arrange them in a list with the most to low priority task arrangement. Do the most important task first and less important task at the end. By doing this you can stay away from the unnecessary stress causing work.

Bottom Line

There are different types of industries and nature of work is different from each other. But the pressure and stress on people are almost the same. Your hectic work schedule can take a toll on your body. But you can do something about it. Regular exercise, eating good food, prioritize your tasks can help you to get less stress and anxiety while doing work.

READ MORE: Best Foods For You To Deal With Stress And Depression 

Best Tips For A Healthy Diet And Nutrition For Women

A healthy diet and good eating habits gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce PMS (premenstrual syndrome), boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

"Demographic Health Survey of India to unmask intra-urban nutrition disparities in women. Maternal thinness and moderate/severe anaemia among women of the poorest urban quartile was 38.5% and 20% respectively and 1.5-1.8 times higher than the rest of urban population."

You need good nutrition daily which starts with the basics, a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.

Here are the best tips for women to have more nutritions.

CHOOSE GOOD FOOD 

• To get a healthy diet, focus on whole, plant-based foods. 

• Fill most of your plate with fruits and leafy green vegetables. 

• Also include a variety of whole grains, beans, and other legumes to give you filling fiber and keep you going throughout the day. 

• Try to find minimally processed or locally grown foods whenever possible. Locally grown foods are better than cold storage foods.
• Drink plenty of water. It will hydrate your body and reduce dullness of skin.

CALCIUM RICH DIET

• Weakness in bones is a common problem among men and women. But women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to boost your bone health.

• It is worth to notice that dairy products are high in calcium but their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.

INCREASE IRON INTAKE

• Researches suggests that many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. 

• Boost your iron intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.

AVOID ALCOHOL & CAFFEINE

• Alcohol intake regularly can cause osteoporosis. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. 

• Increased caffeine consumption can affect the hormone levels and also increases the loss of calcium. Both alcohol and caffeine can also worsen PMS (premenstrual syndrome) and menopause symptoms and adversely affect fertility. 

• Try to limit alcohol consumption to one drink a day and caffeine to one cup a day.

REDUCE ADDED SUGAR

• Added sugar is also called as artificial sugar. Added sugars which are not found naturally in foods contribute zero nutrients but lots of calories to your diet. 

• Naturally occurring sugars are found in products containing milk (lactose) and fruit (fructose), while added sugars can be hidden in the ingredients list as agave nectar, cane crystals, corn sweetener, crystalline fructose, dextrose, evaporated cane juice, high-fructose corn syrup, invert sugar, maltose, malt syrup, and more.

• Reduce the added sugar intake and take a healthy diet with natural sugar content.

DON'T SKIP BREAKFAST

• A healthy breakfast is a key to kick start your metabolism. 

• Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.

• Include beans sprout, eggs, oats and other low calorie high protein diet in your breakfast.

EAT REGULARLY

• Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours. 

• Have nice healthy breakfast in the morning then eat some snacks before lunch and at evening. Small meals at regular interval keeps you full and energetic. 

AVOID JUNK FOOD

• Junk food or fast food can only increase your waist size. These foods are responsible for many diseases related with cardio and stomach. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood.

• You should cut down junk food from your eating. Adapt a good eating habit and eat fresh fruits & vegetables.

EAT HEALTHY FATS

• Good Fats (polyunsaturated & monounsaturated) contribute to your health and vitality, support your mood, help you maintain a healthy weight and improve the look of your hair, skin, and nails.

• Monounsaturated fats are found in plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).

• Polyunsaturated fats include Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, and sardines. Other sources include unheated sunflower, corn, soybean, flax-seed oils, and walnuts.

Malnutrition among women is a common problem around the world. Deficiencies of essential nutritions like vitamins, iodine, iron etc affects women health greatly through entire Life cycle. This post addresses the way and eating habit for a women to counter their health problems. 
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Resources:-
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905648/
2. Free image source: https://www.pexels.com/photo/spinach-chicken-pomegranate-salad-5938/