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Thanks to all our good doctors and medical professionals, together with higher living standards, most women today can expect to live happily into their 70s and 80s. However, just because you’re expected to live longer than your grandmother or great-grandmother, it doesn’t mean you can relax and neglect your health. To ensure a long and happy life, here are a few tips to keep in mind.
Improve your diet
Eating natural foods is the best thing you can do for your body. What is “natural foods”, though? Well, try to include a variety of vegetables and fruits in your diet and avoid processed foods. High-fiber foods and whole grains are also very beneficial, and when eating meat, choose lean meat, poultry, and fish. Depending on your age, you need anywhere from 800 and 1500 milligrams of calcium a day, so feel free to include some low-fat dairy into your diet as well. To maintain a healthy weight and ensure a good condition of your heart, digestive tract, and oral cavity, minimize the intake of sugary foods, salt, and fat. Being overweight can cause many illnesses, so maintaining a proper weight for your age and height is very important, especially as you get older.
Heart disease is one of the main causes of death among women. Luckily, plenty of physical activity can help keep your ticker healthy and strong. Aim for 30 minutes of exercise a day, five days a week, unless you can exercise every day. Aerobic activities such as walking, jogging, bicycling, swimming, and dancing are great for general health but are especially beneficial for the heart.
However, don’t just focus on cardio. The best thing you can do for your overall health is to mix cardio and weight training. Weight training is very important for women since it can prevent osteoporosis, heart disease, cancer, diabetes, and many other diseases. Additionally, some weight-lifting will ensure your body is nicely toned and strong, which can boost your self-image and improve your mental health.
Banish bad habits
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While you probably know this, it’s worth repeating that you should stay away from cigarettes and cigarette smoke. Of course, drugs should be avoided by all means. If you love good wine or beer, make sure to be moderate and stick to one drink per day (about 12 to 14 grams of alcohol or 12 ounces of beer, 5 ounces of wine, 1.5 ounces of spirit).
While getting enough sun is very important for sleep, mental health, and general health, excessive exposure without proper protection can cause more harm than good. Too much tanning can cause very deadly skin cancer. To safely tan, make sure to apply sunscreen and avoid direct sun exposure when the sun is at its strongest. Also, make sure to check for signs of skin cancer regularly. If you notice any changes on your birthmarks, moles, freckles, or just notice new marks on the skin and sores which won’t heal, consult with your doctor as soon as possible.
Take care of your reproductive health
While most younger women don’t have issues with getting pregnant, as you age and reach the age of 32, you can expect your fertility to decline. If you’re planning to have kids, make sure to see your gynecologist regularly, and have annual pap smears and ultrasounds. You can also execute a self-exam of your breasts a few times a year once you turn 20. Women in their 40s and older should get a yearly mammogram since this is the most effective way of an early breast cancer diagnosis.
Additionally, don’t forget to have good sex, no matter how old you are. Sex is a great way to reduce stress and lower the risk of various chronic diseases if you enjoy it of course. If you notice your libido is low, you can spice up your sex life by visiting an adult shop and choosing some fun toys, accessories, and lingerie. If adult toys don’t help you and there’s something else stopping you from enjoying sex (dryness or pain) consult with your doctor.
Protect your bones
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Women often struggle with osteoporosis, and the issue is that it can be a very elusive disease. Most symptoms don’t even show up until you fall and break a bone (which is definitely not a normal part of growing old). It’s very important to stay ahead of osteoporosis by maintaining strong and healthy bones. This can be achieved by consuming enough calcium throughout your diet, especially in post-menopause. If you can’t reach a recommended amount of calcium through diet, you can consult with your doctor and start supplementation.
Fix your posture
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Posture is something many women take for granted even though it’s very important to overall health and life satisfaction. Slouching can wear down your bones and muscles and create strain in your muscles which causes pain, discomfort, and long-term deformation. So, make sure to pay attention to your posture and keep your back and neck straight.
Reduce stress even a little
Reducing stress is very hard, but every little reduction in stress levels helps. This modern disease can leave serious health consequences and it can affect everything from mental health to heart health and even fertility, so make sure to find a way to relax and turn to it whenever you have time.
Schedule regular exams
Prevention is the best cure, so make sure to schedule your annual exams regularly. If you choose to only see a medical professional when you’re in pain or not feeling yourself, you can miss a chance to catch a disease in its early stages and get forced to go through a much more complicated healing process. You should never be too busy to see a doctor. Your annual exam is a great way to check for any serious issues that usually fly under the radar (high blood pressure, high cholesterol) and see how your existing conditional are holding up. It’s also a perfect opportunity to seek advice and ask any questions concerning health that’s been bothering you.
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