Women are the mainstays of the family and half of society, and in the midst of life, responsibilities, and multiple roles, women may not put their health first. We seek to change this and to focus attention on women's health mental and physical health for a better life.
This article identifies the most important steps and tips contributing to maintaining women's health at different ages.
Contents of the article
General tips to promote women's health
Doing sports regularly
A diet that is both healthy and balanced
Reducing stress and psychological stress
How to care for women's sexual health
Care for women's health during pregnancy
Attention to breast health
Care for women's health as they age
Care for women's health after menopause
General tips to promote women's health
The journey to promote women's health begins with a healthy lifestyle, stress reduction, attention to reproductive health and pregnancy periods, prevention of chronic diseases, and periodic testing.
The following are the top tips for maintaining women's health:
Doing sports regularly
Regular exercise serves to promote women's mental and physical health, improving mood and reducing the risk of chronic diseases.
The benefits of sports for women's health include:
Give a sense of vitality and activity and increase the body's energy level.
Relieve psychological stresses and anxiety, and reduce the feeling of depression.
Help improve fitness and weight loss.
Contribute to muscle building, bone strengthening, and preservation.
Promote heart and lung health, and prevent high blood pressure, high cholesterol, heart disease, as well as diabetes, and some cancers.
Enhance brain function and strengthen memory.
Help relax and improve sleep quality.
Maintain skin freshness and delay the appearance of signs of aging.
Increase sexual desire and improve performance
For women's health in general, and especially after menopause, it is advised that they exercise on a regular basis, preferably combining aerobic exercises such as walking and jogging, swimming, and dancing with strength exercises to build muscles and strengthen bones.
A diet that is both healthy and balanced
In addition to its function in preventing heart disease and strokes and maintaining a healthy weight and weight reduction, a diet that is both nutritious and balanced and contains all nutrients is an important component of women's overall health and healthy appearance.
In general, women have a lower calorie need than males, but women's demands for vitamins and minerals are significantly greater than those of men. Due to menstruation, pregnancy, delivery, and menopause, women have a greater risk of developing blood poverty and bones that are weak and brittle.
The following components of women's diets have to be prioritized in order to protect their health:
Fruits and vegetables: It is recommended that vegetables and fruits fill half the meal, with diversification throughout the week.
Proteins: Proteins of different types, such as seafood, poultry, lean meats, eggs, legumes, nuts, should be taken.
Cereal: It is recommended that the meal contain whole grains, such as brown rice, bread, or whole wheat pasta.
Dairy products: It is recommended that women get 3 cups of milk or its products per day, such as yogurt and low-fat cheese; they are the best sources of calcium.
Care should be taken to avoid eating foods and beverages rich in sugars, sodium, and saturated fat, taking into account cooking with vegetable oils such as olive oil and avoiding using butter, vegetable margarine, or coconut oil.
It should be noted that a healthy and balanced diet contributes to getting enough vitamins and minerals to the body, but in some cases, it may require dietary supplements to meet the body's needs. For example, taking folic acid (vitamin B9) at a dose of 400 to 800 ug daily is important for a woman's health before and during pregnancy.
Reducing stress and psychological stress
Women's lives face many challenges, such as work, family care burdens, and children, leading to psychological stress and stress.
Stress may cause many diseases, such as hypertension, stomach disorder, and difficulty sleeping; One of the most important measures to maintain women's health is to reduce stress as much as possible.
Exercising relaxation exercises, such as yoga and conscious meditation exercises, help reduce stress and should undergo psychotherapy when needed.
How to care for women's sexual health
Pay attention to women's sexual health, promote knowledge of the risks of sexually transmitted diseases and how to protect the body from infection, and encourage women to carry out appropriate checks when recommending them.
On the other hand, recommended dealing with other sexual health problems that women may experience at some point in their lives and not neglect their treatment, such as:
- Low libido.
- Lack of responsiveness to sexual stimulation.
- Inability to reach orgasm.
- Dry vagina.
- Pain at intercourse.
Care for women's health during pregnancy
Women should start taking good care of their health since pregnancy planning. Hence, the child's healthy life by ensuring a healthy lifestyle, taking the necessary vitamins, and avoiding harmful habits, such as smoking.
Some important tips to promote pregnant women's and children's health include:
Eating foods rich in folic acid, iron, calcium, and protein, the doctor should be consulted about the appropriate dietary supplement allowed to be consumed during pregnancy.
Make sure you have breakfast.
Eat high-fiber foods, and drink plenty of fluids to overcome the constipation problem experienced by many pregnant women.
Avoid undercooked or raw foods, such as raw fish and fish with high mercury content.
Ensure the exercise of moderate-intensity physical activity during pregnancy.
Attention to breast health
Women's health also includes breast health care, as women, in general, should learn how to self-examine breasts to detect any changes or signs indicating the likelihood of breast cancer.
Early breast cancer screening is recommended, knowing that early breast screening does not protect against cancer, but it is useful to detect it early so that it is easier to treat. Each woman should talk to the doctor about the appropriate examination and when it should be performed.
The United States Preventive Services Team recommends that women undergo mammogram screening as follows:
Women between the ages of 40 and 49: Women at this age should consult a doctor and know when to start breast tests for each individual case after balancing benefits and risks.
Women aged 50 to 74: Mammogram screening is recommended at this age stage once every two years.
Some cases with a risk factor for breast cancer may need an MRI scan besides the mammogram.
Care for women's health as they age
As women age, many changes in the body may affect women's health. At this stage, women should pay attention to diet, exercise, and routine medical examinations to assure health.
The effect of age is not limited to physical health. Skin is also affected by changes in the body. Here are some tips to reduce signs of age:
Reduce sun exposure, use sunscreen, and wear sunglasses and hat when exposed to the sun.
Quit smoking.
Constantly moisturize skin, especially dry skin.
Use balanced pH skincare products.
Care for women's health after menopause
The most important tips for promoting women's health, especially after menopause, include preventing chronic illnesses by undergoing periodic examinations, following a healthy lifestyle, and ensuring adherence to treatment if infected.
Examples of common chronic diseases that may affect women include:
- Osteoporosis.
- Heart disease and hypertension.
- Diabetes mellitus.
- Problems of the urinary system.
- Depression.
- Cerebral strokes
Women should put their health first, which is key to their happiness. A healthy lifestyle is a basis for maintaining a woman's mental and physical health. You should not hesitate to see a doctor when going through any health problem at different stages of life for the necessary examinations and appropriate treatment.
