A woman is surrounded with responsibilities – her office, career, family, children, cooking, cleaning and other social obligations. She hardly gets time for herself or her body. She is usually pushing herself against the clock and working tirelessly to meet timelines. In her busy schedule, she ends up neglecting her health. Recent studies highlight that 70% of Indian women ignore and neglect their health issues. In fact the lancet research also highlights that 40% if Indian women detected with serious ailments don’t opt for specialised care, medication and tertiary care. It is high time that women themselves understand their worth and stand up for themselves. There can some simple lifestyle changes that can be adopted to lead a healthy life and prevent major ailments. These recommendations are most important for those women that have a family history of any major illness such as heart disease, diabetes, obesity, hypertension, cancer and kidney failure, to list a few.
Lifestyle Recommendations for the Busy Indian women:
With busy schedules women tend to easy neglect her health. To maintain a healthy body and mind here are some healthy lifestyles tips are easy to follow:
Opt for healthy and keep a balance – Eating healthy doesn’t mean you have to forget your favourite food. The key is moderation of food. Get a mix of proteins, healthy fats, smart carbohydrates and fibre. So stop dieting immediately. Skipping meals will make it difficult for you to achieve your nutritional requirements or maintain a healthy weight.
Women need to exercise regularly – Women are required to do a mix of cardio or weight-bearing exercise, yoga or aerobics at least three to five times a week to help prevent diseases. Exercise helps you to stay fit and active. Exercise also promotes good self-image, which is important to a woman’s mental health.
Get more sleep for good and happy life – If you have trouble in getting out of bed or you get tired easily, or have trouble concentrating in work or study, you likely are not getting enough sleep. This can put you at greater risk of heart disease and psychological problems. So always sleep more.
Plan your pregnancies – Birth control not only can keep you from getting pregnant before you’re ready, but it can also lower the risk of uterine and ovarian cancer as well as regulate your cycle. So always use the birth control method.
Start intake of calcium before it’s too late – You should include few servings of calcium-rich foods that are good for your health.
Keep a doctor’s visit in schedule – Make sure you visit your doctor and undergo for yearly preventive health check-up. You should get a Pap test done in order to check for cervical cancer every 3 years if you are 21 years or older. If you are 30-65 years of age, you can get both Pap test and HPV test every 5 years. Never skip your yearly check-up. Your doctor needs to annually assess many other issues such as infections.
Opt for the specialised tests if you have a family history of chronic ailments – Genetic testing is important now a day, as your doctor can screen the family history of people for breast cancer, ovarian cancer, and chronic diseases to assess their risk and then consider preventive measures.