Proper Nutrition.
Exercise.
Preventive heath care.
Proper sleep.
Peace of mind and soul.
Following the simple steps in our daily life can make woman stronger and happier. Just remember that healthy women can build healthy and blissful home. Be the first woman to follow these tips and promote others as well.
PROPER NUTRITION:
EAT Fresh Fruits And Vegitables:
Diets rich in fruits ane vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories, and they are filling. Add variety to your choices of fruits and vegetables, depending on what’s in season and available.
Drink plenty of water:
Water is essential to human life and health. Water is the key to all bodily functions, and most of us are not drinking enough of it. The recommended eight glasses of water a day includes the water in coffee, tea, juices, milk and some foods. You can monitor your own fluid intake by your urine color. If the color is light, you’re getting enough fluids. If it is bright yellow and smells bad, you’re short on fluids and should drink more.
Do not forget to filter and boil the water if you are living in underdeveloped countries but do no over boil it as this will burn the minerals of water.
Selection of food is very important:
BREAD: When buying bread, cereal, or pasta, the first word in the ingredients should be “whole”, not “milled” or “refined”. 100% whole grains is even better.
EGGS: Egg protein is the most complete food protein short of human breast milk. Eat just one and you’ll also get about 30% of the daily need for vitamin K, which is vital for healthy bones, and 10% of daily protein. And eggs contain choline, a brain nutrient that aids memory, and leutin, a pigment needed for healthy eyes.
Low-fat yogurt: Besides being a good source of protein and calcium, low-fat yogurt with live cultures provides the healthy bacteria that your digestive tract needs to function optimally. These good bacteria may also have anti-inflammatory powers that can offer some relief to arthritis sufferers.
FISH: An excellent source of high-quality protein (you get about 30 grams in a four-ounce serving), salmon is also one of the best food sources of omega-3 fats.
Chicken: A low-fat source of protein.
Almonds: Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant.
Sweet potatoes: A single 100-calorie sweet potato supplies over 250% of the daily need for vitamin A in the form of beta-carotene, the powerful antioxidant. Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two trace minerals manganese and copper.
MILK: Milk is an important source of protein that makes your bones and teeth healthier, it decreases chances of osteoporosis in women as well, and it also contains lactose sugar which is again important content needed for staying healthy.
Avoid excessive fats, high carbohydrate diet, tobacco, alcohol, smoking, drugs, canned or preserved food, juices with lots of sugars, refined or milled breads, animal fats containing cholesterol, excessive mutton or beef meat, baked cakes or biscuits, fried things, excessive use of spices etc.
Exercise:
Anything that expends energy – including routine daily activities or even just fidgeting - is exercise. Filing, copying or standing at work expends energy as does making the bed. So if u cannot go to the gym u can do any of the below mention activity, it will really help as well as u will enjoy doing it
- Walk to class, work, the store, for pleasure, walk the dog or walk to take a break from work. Walk up stairs, down stairs or downhill.
- Gardening and yard work. Rake the lawn, dig and weed.
- Shovel light snow.
- Scrub the floor or bathtub, sweep, clean out the garage, wash windows, and take out the trash.
- Paint, wall paper or plaster walls.
- Hand wash a car.
- Bicycle.
- Dance. Ballroom, line, square, folk, modern, disco or ballet.
- Light yoga or calisthenics.
- Play softball or basketball with friends.
- Play Frisbee or badminton.
- Ice skating.
- Swimming.
- Play on school playground equipment with your kids.
- Skateboard or roller skate.
YOGA
What is it?
Yoga is a system built on three main structures: exercise, breathing, and meditation. When yoga is practiced regularly, these systems are designed to work in unison and produce a clear mind and a strong body. It is very simple to do and gives you not only physical relaxation but also you will feel confident when you will find change in your posture, easy breathing without any difficulty and off course mental peace.
PREVENTIVE HEALTH CARE:
You should see your doctor regularly for preventive health care. This can help find problems early or prevent health problems before they occur. Preventive health care includes exams and screening tests that look for problems even before you are sick. It also includes immunizations, which help to prevent some diseases
If you are 21 years of age or older, you should have a Pap test. It is done to check for abnormal cells in the cervix. If you are younger than 21 years, a Pap test should be done about 3 years after you first had sex.
Immunizations, or vaccines, can offer protection against diseases caused by bacteria and viruses. Some are a routine part of preventive care and others are offered to those at risk. Ask your doctor about necessary vaccination that you need for prevention of diseases.
Use a latex condom every time you have sex to help prevent sexually transmitted diseases (STDs) including chlamydial infection, gonorrhea, genital warts, herpes, syphilis, and infection with human immunodeficiency virus (HIV, the cause of acquired immunodeficiency syndrome [AIDS]).
Use a form of birth control if you are able to become pregnant but do not want to become pregnant. Consult your nearby doctor for contraceptive methods.
Do a breast self-exam once a month. Always look for the following changes.
Relax, look for shape, size difference, skin and nipple.
Look only for changes.
Look for any lumps or bulges
Look for any puckering or dimpling in breast
Look for any change in the way your nipple is pointing.
Look for discharge or any dripping from the nipple.
Look for rash or redness in or around the nipple that doesn’t go away, any itchy sore.
Look for thicker area of skin like bumpy skin of thick orange peel.
PROPER SLEEP:
Proper sleep of at least 8hrs is required for healthy living individual. Children and adolescents need more sleep than anyone. Adults, whether young or old, need about the same seven to nine hours of sleep a night. Sleep patterns normally change with age – older adults tend to go to bed earlier and get up earlier than younger people. But failure to sleep well and waking up tired is abnormal at any age. Of course, we all have “sleepless nights”. If those sleepless nights persist, talk to your doctor. An untreated sleep disorder can impair your quality of life and can also complicate treatment for other medical conditions.
Eating too close to bedtime can cause disrupted sleep and you will feel less rested the next day. If you are hungry, stick to carbohydrates, such as popcorn, bread or crackers, which are easier for your system to digest.
A glass of milk before bed really will help you become drowsy. Milk contains an enzyme called tryptophan, which induces drowsiness.
Exercising before bed will increase your heart rate and metabolism. Your body will need time to resume a resting heart rate and this will delay the onset of sleep.
Save your bed for sleep and intimacy . Psychologically it is not a good idea to get in the habit of studying, reading, or watching television in bed. Keeping your bed as a place for sleep trains your body to go to sleep when it gets there!
Peace of Mind and Soul:
Your mental health is as important as your physical health. New research is showing us how closely the two are connected. Taking care of your mental health can help u feel better physically. Peace of mind and soul is one the most important step in keeping yourself healthy.
How you can achieve peace of mind and soul?? Here are some few tips you can do.
Having good friendships and
family ties
Doing activities you enjoy
each day
Feeling support from your faith,
Community or loved ones
Finding ways to reduce stress in your life E.g. Exercise, Yoga, Music, Social work, Work for your religion.
Always have faith on God. Never feel yourself alone in this world as if there is no one there is always a God who is beside you.
Last but not the least always keep smiling, Be honest and pure at heart, love humanity and always think positive.
