Being responsible women may not always be free, but we all owe it to ourselves and our loved ones to take care of our health as best we can. The daily routine and the responsibilities of a woman do not change, however we should still have the time to plan for our fitness and health. Refer to the list below for ways how you can make your routine fit:
Diet: Diet is something important to focus on. You should have a good nutritious diet because every woman goes through blood loss every month. So you can be anaemic and you may have loads of work to be done at home and if you are working then this load is doubled. So you should have milk, cereals, vegetables, green leafy vegetables, beans, pulses, fruits, soybeans, paneer, tofu if you are a non vegetarian then chicken, fish and eggs should be a must. Diet should be rich in quality protein, healthy fats, low in processed food, fried and surgary food. Opt for increased fibre in your diet. Oat meal and other grains like barley, beans, wheat cereals, nuts, veggies such as carrot, celery, tomatoes and fruits like apples, berries, pears, citrus fruits have more fibre.
Supplements: Women have to have supplements because due to her busy schedule, she may not have enough time to eat, so she should take iron, calcium due to amount of blood loss during menstruation. Women usually don’t get enough iron in their diet, making iron deficiency anaemia common in women. Anaemia can deplete your energy, leaving you feeling weak and exhausted. Calcium is essential to have strong bones though out your life. Folic acid is essential in child bearing age. After menopause you need more calcium due to osteoporotic change in women. Mostly women are deficient in Vitamin D3, so take Vitamin D3 with calcium. Also take multivitamin and multi-minerals if your doctor recommends. Best is consult your doctor before taking supplements.
Weight and Exercise: Women should do moderate intensive aerobic exercise for 30 minutes a day. Exercise is the best thing you can do for your body or at least you should go for a walk for half an hour minimum. Exercise reduces the risk of early death, controls weight, lowers the risk of heart diseases, stroke, type II diabetes, depression, some types of cancer, anxiety disorders and hip fractures. It improves sleep, memory, concentration and mood. Maintaining a healthy weight can prevent chronic disease like diabetes and arthritis, cardiovascular or diseases so being overweight are a significant risk factor for many health conditions. Ask your doctor to check your body mass index and waist measurement every year, so that you can judge about your conditions and reduce your weight accordingly.
Meditation: In challenging times having a daily meditation practice is one of the best forms of self care. It is a deeply healing and nourishing exercise. Meditation can be an opportunity to socialise, get together with your friends and meditate. Sometimes you may feel low and down, feeling restless. Use the opportunity to meditate and spend time with you. It relieves the whole stress. After meditation you will be surprised to see how you are better able to take care of your family needs.
Regular health check: Women should have a general check up every year. Part of the check-up includes talking to your doctor about your medical history. Family history of disease and your life style choices such as diet, exercise habits and smoking or drinking alcohol can have an impact on your well being. Now a days different kind of health checkups are available. You should undergo following tests: CBC, RBS, TSH, LFT, Lipid profile, Urine examination, ECG, X-ray chest, mammography, PAP smear, USG, rubella IGI, bone density consultation with a gynaecologist and a physician. Screening tests help doctors to detect many diseases such as cardiovascular (heart) disease, diabetes and some comes in the early stage. Women at high risk of particular disease should be tested more frequently.
Hygiene: Good personal hygiene is the first step to achieve good health. It not only protects you from poor health, but also protects you from suffering illness that may arise from poor hygiene. Habits such as washing your hands, bathing, brushing, flossing comes under your important personal hygiene. They keep you free from bacteria and viruses. During monthly period you have to be more particular in cleaning the area with mild soap. You vagina is good at cleaning itself with natural discharge, clear fluid that comes from vagina. If you are under 30 years of age and sexually active, have a urine test for Chlamydia each year, as Chlamydia can affect your fertility and often has no symptoms. You can contract other sexually transmitted diseases also if you have one or more sexual partners. Before planning a pregnancy you should have a general health check up done and discuss any type of health risk. You should have Pap smear test every year. This is an important test to pick up early signs of cervical cancer.
Breast cancer health check: Women of any age should visit the doctor within a week or so if she notices any lump or any breast changes. You should have a mammography every two years if you have no personal or family history of cancer (breast). If you have a personal or family history of breast cancer the doctor can help you to decide how often you need to be screened. Breast cancer is completely cured if diagnose early.
Dental care: Brush your teeth twice daily with proper flossing in the morning. Regular dental check-up should be done at least every 6 months in order to prevent dental decay and periodontal disease. Special care should be taken during pregnancy as there is a risk of developing gum disease which has been linked to pre-term birth. If dental work is during pregnancy, the second trimester is ideal. Any major dental procedures should be postponed until after the child birth.
Skin: Skin is the mirror of your health. Drink ample amount of water, eat healthy balanced diet, have juice with vegetables. It will brighten, oxygenate and hydrate your skin. Omega-3 fatty acids moisturise your skin every day and night do not use too many products, avoid direct heat exposure, you should sleep well, have eight hours of sleep. If you don’t have proper sleep your skin will look tired. After menopause skin becomes dry and rough, so moisturising the skin is important in this age. If dryness is more than consult your doctor they will give you some supplements. Women at high risk of skin cancer need regular exam by their dermatologist.
Mental and emotional health: If you are experiencing symptoms such as sadness, irritability, fatigue, anxiety or have changes to you eating sleeping habits see your doctor to discuss these symptoms.