International Women’s Day is celebrated annually on March 8 to commemorate various cultural, political, and socioeconomic achievements of women.
This day also acts as a focal point in the women’s rights movement, spreading awareness about several issues faced by women globally such as gender equality, reproductive rights, and different dangers to women’s health.
So, on this year’s International Women’s Day, we decided to discuss some of the healthy habits that women can adopt to avoid diseases, prolong their life, and live more happily.
Due to a chaotic Woman’s daily life, healthy living has taken a back seat to chores, work, a busy schedule, and more. Let’s see some steps women can take for living a longer and healthier life.
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Exercise or work out
According to WHO, 32% of all deaths worldwide are somehow caused due to some heart disease. Exercise is one of the best ways to prevent heart disease and is also beneficial for your mental and healthy bone.
Try 30 minutes of movement at least four days per week. This movement or exercise includes:
- Walking
- Jogging
- Dancing
- Swimming
Mix routines up and keep your exercise plans exciting by trying different activities. Invite a friend to join you for accountability and encouragement.
Doing Cardio exercises isn’t enough for the best health. You must combine it with some type of strength training, which allows you to build muscle, boost metabolism, and help maintain stronger bones.
Also Read: Tips to choose right gym wear for men and women
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Balanced diet
A nourishing diet is one of the founding pillars of a healthy lifestyle. Eating a balanced diet is crucial to a woman’s overall health. A healthy diet ensures a consistent flow of vitamins, minerals, and nutrients that are important for growth and development.
Packaged and processed foods are often full of sugar, salt, unhealthy fats, and calories. Avoid the fake stuff, and opt for the good stuff, such as:
- Fresh fruits and vegetables
- Whole grains
- Fiber-rich foods such as beans and leafy greens
- Fresh fish
- Lean cuts of meat and poultry
- Healthy fats such as nuts, seeds, and olive oil
- Low-fat dairy
Eating a balanced diet will also help in weight loss. By avoiding extra weight, you are decreasing the risks of several health conditions such as cancer, diabetes, and heart diseases.
Sometimes, eating a healthy diet is not sufficient. You will have to rely on multivitamin supplements as well for extra benefits of healthy fiber and minerals.
But, make sure that you are consuming vitamin supplements from only the best pharmaceutical companies in Pakistan such as Martin Dow pharmaceuticals.
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Healthy aging
Healthy aging depends largely on healthy living. This is good news because so much of what you can do to be healthy today will prevent you from feeling beyond your years tomorrow.
Healthy aging also highlights things you shouldn’t do, such as consuming tobacco products. You can also help slow aging by learning to manage stress and cope with mental health issues that will naturally arise throughout your life.
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Stress
Juggling career, kids, family, friends, and many other things in between, women are often over flooded with stress and responsibilities. Excessive stress can lead to the following issues:
- High blood pressure
- Upset stomach or other gastrointestinal issues
- Back pain
- Relationship conflicts
- Sleeping difficulties
- Abdominal weight gain
You can manage stress with relaxation techniques such as:
- Therapy
- Prayer
- Yoga
- Exercise
Another effective way to relieve stress is by using medication that calms down your central nervous system.
By using medication developed by Martin Dow pharmaceuticals such as escitalopram, clonazepam, risperidone, or diazepam, you can control your anxiety and stress level. You can read more about antidepressants, and anti-anxiety medicine on the Martin Dow pharmaceuticals products.
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Breast health
1 in 9 women in Pakistan has a lifetime risk of being diagnosed with breast cancer. If you have a family or personal history of breast cancer, your risk for developing this disease is higher.
According to the United States Preventive Services Task Force, women of average risk should have a mammogram screening every two years between the ages of 50 and 74. They also recommend women with an average risk of developing cancer have their first screening in their 40s.
However, your doctor may recommend you start mammogram screening earlier if you have a family history of breast cancer. Also, medical experts advise and encourage women to conduct self-exams every month starting at age 20.
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Good parenting
Being a good parent is tough but incredibly rewarding at the same time. You’ll have a lot of questions and you’ll need help. Having a strong support network of friends and family members you can call on is vital.
This group of people will be essential for various tasks such as picking up your sick child or showing up at his soccer game for moral support.
However, there will come a time when these people won’t be able to answer your help call. That’s when you can turn to an online community of parents facing the same ups and downs, questions and concerns, and worries and woes as you. These online parent communities may become your go-to resource when you are at your wit’s end.
Avoiding known health risks
Many health issues are common among both men and women. However, some conditions may be more common, severe, and impact differently in women than they do in men. On this women’s day, let look at some of the common health risks to women.
- Heart disease
Heart disease is often thought of as a health problem that mostly affects men. However, it’s one of the leading causes of death with 32% of deaths worldwide occurring due to some type of health disease. Additionally, women are more likely than men to die following a heart attack.
- Stroke
A stroke occurs when a blood vessel in the brain ruptures and bleeds, or when there’s a blockage in the blood supply to the brain. The rupture or blockage prevents blood and oxygen from reaching the brain’s tissues.
Women are more likely to experience a stroke than men. However, women have several unique risk factors. These include:
- Birth control use
- Pregnancy
- Hormone replacement therapy
- Urinary tract issues
Women have a shorter urethra, giving bacteria a smaller distance to travel before they reach their bladder and start an infection. For that reason, urinary tract problems, including infections and incontinence, are more common in women.
- Depression
Depression is classified as a mood disorder. It may be described as feelings of sadness, loss, or anger that interfere with a person’s everyday activities. Women are more likely to show signs of depression than men. From ages 14 to 25, women are twice as likely as men to have depression. However, this ratio narrows with age.
- Osteoarthritis
Osteoarthritis (OA) is the most common chronic joint condition. OA is also called wear-and-tear arthritis, degenerative arthritis, and degenerative joint disease. This is a common type of arthritis and can occur in both men and women. However, it’s more common in women over age 45.
Final Thoughts
Women should visit their doctors regularly for checkups and screening exams. It is important to have blood work, biometric data such as blood pressure and weight, and other preventive testing measures to stop the various health issues from occurring immediately.
We hope that our article on International Women’s Day: what you need to know about women’s health, would be helpful to women globally. By regularly exercising, having a balanced diet, and visiting their doctor frequently, women can easily avoid various health issues and lead healthy, peaceful, and prolonged life.
