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Women choose
to lead healthier
lifestyles |
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A woman is more likely to pick up
a health-related publication than
a man. It's been said that women
are concerned about their own health and
that of their families more than men. This
is because women are (most often) the
decision makers in a home.
A woman needs to look after her own health
first before she can look after her family's.
She needs to look into the health of her
body, mind and soul. Only if she is healthy
and strong will she be able to provide her
family with the best nourishment possible.
Every woman should go for regular health
checks (at least once a year). A woman of child-bearing age should also go for
routine gynecological checks with her
doctor. Choosing to ignore this will warrant
unwanted complications later in life.
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Eating healthy meals |
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What is your ideal weight? |
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Your ideal weight depends on your how tall
you are, your build, and whether you are
a man or a woman. One of the best ways
of calculating a healthy weight is to work
out your body mass index (BMI) by dividing
your weight in kilograms by your height in
metres squared. The ideal BMI is between
18.5 and 24.9. Your risk of a number of health problems rises significantly from a
BMI of 27 while anything over 29.9 is a
serious health concern.
Another good check for healthy weight
is to measure your waist. Women with a
waist circumference of over 88 cm (35
inches) and men with waists of more than
102 cm (40 inches) are at much greater
risk for disease. |
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What happens if I am
overweight? |
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If you are overweight you have a greater
chance of shortening your life. You will
be the perfect candidate for developing
high blood pressure, high cholesterol,
diabetes, heart disease, stroke, joint
problems, gallbladder disease, sleep and
lung problems and a host of other terminal
diseases. Abdominal body fat, the 'apple
shape', is a higher health risk than the
'pear shape'. |
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Have goals and rewards |
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Decide what is a healthy, achievable
and sustainable weight for you and give
yourself a time-frame to achieve it. Take
it very slowly (about a kilogram a month)
as weight lost quickly comes back quickly.
Set a number of short-term goals so you
have a sense of achievement, and reward
yourself with non-food treats when you
achieve them. |
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Mind what you eat |
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1. Eat a balanced diet consisting of
plenty of vegetables, fruit, legumes
and cereals. Include low-fat milk and
dairy products, lean meat, poultry, fish,
eggs and nuts.
2. Prepare meals with little or no added
fat, salt and sugar.
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3. Drink plenty of water each day. If you
drink alcohol, do so in moderation (1-2
drinks a day for women, 2-3 for men).
However, if you're trying to lose weight
you should bear in mind that alcohol is
low in nutrients and high in kilojoules.
4. Look at your food portions - if you are
in the habit of piling up your plate, try gradually easing back. Bulking up with
fruit and vegetables gives essential
fibre and helps stave off hunger.
5. Don't be hungry and don't skip meals.
6. Cut the fat. Learn how to cook tasty,
balanced low-fat meals. You don't have
to live on cottage cheese and carrot
sticks.
7. Choose foods with a low glycemic
index (GI) such as fruits, vegetables,
breakfast cereals and milk. They can
help you lose weight while keeping you
feeling fuller for longer.
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If you are about to have your monthly
period, chances are that you will binge
on "comfort food" such as chocolates,
cakes and sweets. Satisfying an
occasional craving is safe. If you must
snack, then choose healthy food such as
raw vegetables sticks, granola bars and
such. It'll satisfy the craving to munch on
something and you won't pile on the weight. |
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Tone up |
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Strength training increases your
metabolism. Muscle burns more fuel
(kilojoules or calories) at rest than does
fat. Each day, a pound of muscle burns
over 10 times as much energy as a pound
of fat just to maintain itself. So a couple
of extra pounds or kilos of muscle will
automatically mean you burn off more
food. Also, the stronger you are, the
more likely you are to exercise, and you'll
look trimmer because you are toned.
Women should also practice exercises
that will strengthen their pelvic muscles.
This will strengthen muscles that
hold the bladder. If you are pregnant,
these exercises will help prepare the
pelvic muscles for delivery. You can do
Kegel exercises just about anywhere.
To do a Kegel: Tighten your muscles
as if you were trying to stop your urine stream (but do it when you are not
urinating.) Try not to tighten buttocks,
inner thighs, or stomach muscles.
Hold
for 3 seconds. Repeat 10 times during
the day. Work up to tightening your pelvic
muscles for 10 seconds, 10 times a day.
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If you are having your period try this
stretch exercise, it will soothe the cramps:
Lie on your back with your knees bent
and feet flat on the floor. Grasp one thigh
behind the knee and slowly pull it to your
chest. Hold for 20 seconds, then lower
your leg. Repeat three times with each leg. |
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Dealing with
vaginal
discharge |
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The amount of normal discharge
varies from woman to woman,
and with the menstrual cycle.
Many women notice that, during the
week following a period, there is hardly
any discharge, and what there is, has a
thick consistency. Towards the middle of
the cycle (about 2 weeks after the start
of a period) the amount increases and
it becomes thin, slippery and clear, like
uncooked egg white. There may also be
a feeling of moistness and stickiness.
Normal discharge does not smell, and
does not cause any irritation or itching. |
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What's not normal |
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A discharge is likely to be abnormal if:
• it smells fishy
• it is thick and white, like cottage cheese
• it is greenish and smells foul
• there is blood in it (except when you
have a period)
• it is itchy
• you have any genital sores or ulcers
• you have abdominal pain or pain on
intercourse
• it started soon after you had unprotected
sex with someone you suspect could
have a sexually transmitted infection. |
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What to do if you have
vaginal discharge |
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• For any vaginal problem, you must
take care to avoid substances that may
cause more irritation.
• During a period, change tampons or
sanitary pads frequently (at least two
or three times a day).
• Talk to your partner. Ask if he has
any discharge from the urethra (the
opening at the end of the penis) or any
soreness or irritation of the penis. If his
answer is 'yes', or if there is any reason
to think that he might have a sexually
transmitted infection, he should go to a
doctor for a check-up. Do not have sex
until the problem has been sorted out.
• If your discharge is thick and white and
itchy, it may be thrush, so you could
try an anti-thrush cream or tablet from
a pharmacist. Do not persist with an
anti-thrush cream from the pharmacist
if the problem does not resolve within
a day or two. Make an appointment to
see your family doctor and have the
problem cleared up. |
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What is a
urinary tract
infection (UTI)
and what
causes it? |
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Urinary tract infection is the term
given to an infection in any part
of the urinary system. UTI occurs
when part of the urinary tract becomes
infected, usually with bacteria, and is
common in women who are sexually
active. The most common type of UTI
is known as cystitis (inflammation of the
bladder). It has been estimated that one
third of women experience the symptoms
of cystitis at some point in their life. |
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What are its symptoms? |
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When you have a UTI, the bladder and
the lining of the urethra become red and
inflamed. Common symptoms related to
UTIs may include:
• a burning sensation or lower abdominal
discomfort when you pass urine
• needing to urinate urgently
• passing urine much more frequently
than usual
• "leaking" urine
• feeling an urge to urinate, but being unable to or only passing a few drops
• foul smelling urine
• urine that is cloudy, bloody or dark
• having a temperature.
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You can do your part to
prevent UTIs by: |
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• Drinking lots of water
• Urinating as soon as you feel the need - don't hold it
• Make sure you have adequate
lubrication during sex, and urinate after
having sex
• Take vitamin C or cranberry juice -
they are said to be urinary antiseptics
• Keep your intimate area clean and dry
because dampness promotes bacterial
growth. Try using panty liners with antibacterial
properties
• Cleanse your intimate area daily with a
mild and pH-balanced solution |
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Be aware
of your own breasts |
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Start routine breast self-examinations
as early as 20
years of age - especially if you
have a family history of breast cancer
(grandmother, mother, aunt, sister). You
need to examine your breasts two to three
days after the end of your period every
month. Look out for:
• Lumps or any change in breast size or shape
• Swelling, redness and warmth or
dimpling of the skin
• Nipple discharge
• Pain that isn't related to your menstrual
cycle
For the correct technique on how to do a
breast self-examination, do consult your
doctor or you can get tips from the Breast
Cancer Welfare Association at 03-7949
2093. |
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Choosing a doctor whom
you are comfortable with |
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Women must see their family doctor or
gynecologist regularly, at least once a
year for the all-important PAP smear
and breast examination. Early detection
of gynecological related cancers can save your life. The choice of a male or
female doctor is entirely up to you - most
importantly, he or she must make you feel
comfortable.
When you do visit your doctor be sure
to enquire about which tests you should
do (depending on your age, risk factors,
family history etc). |
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