Women’s Health Week is 7-11 September and Osana is keen on helping look after the ladies in our lives.
Here are our top 10 wellness tips!
1. Zap your stress
Stress can have significant health consequences, from infertility to higher risks of depression, anxiety, and heart disease. Find the stress-reduction method that works for you and stick with it – you don’t have to juggle everything at once. Try yoga, meditation, tai chi, exercise, swimming, hobbies, music, books or even a quiet cup of herbal tea.
2. Stop dieting but eat well
The key is moderation – some diets work and many don’t. Get a mix of lean proteins, healthy fats, smart carbs, and fibre – the occasional slice of cake and glass of red is ok! Generally, plant-based, unprocessed whole-foods are the best for you.
3. Get the right amount of calcium
Most women at risk of osteoporosis don’t get enough calcium, but too much absorbed calcium can increase the risk of kidney stones and heart disease. If you’re under 50, aim for 1,000 milligrams per day, while women over 50 should be getting 1,200 milligrams per day – about three servings of calcium-rich foods such as milk, salmon, and almonds.
4. Cardio isn’t enough
Women need a mix of cardio and resistance or weight-bearing exercise 3-5 times a week to help prevent osteoporosis, heart disease, cancer, and diabetes. Exercise also promotes good self-image which is important for mental health.
5. Be aware of fertility
While many women have no problem becoming pregnant in their late 30s and even into their early 40s, a woman’s fertility may start to decline as early as 32. If you want to have kids at this stage, talk to your doctor about options, such as freezing your eggs.
6. Appreciate the benefits of birth control
Birth control doesn’t always have positive reviews, but not only can it keep you from getting pregnant before you’re ready, studies show it can lower the risk of uterine and ovarian cancer as well as regulate your cycle.
7. Don’t skip a yearly doctor check-up
Make sure you get a pap test to check for cervical cancer every 5 years if you are 25 or older. If you are 30-65, you should get a HPV test every 5 years. Older than that, you may be able to stop testing if your doctor says you are low risk. If you are sexually active, consider sexually transmitted infection tests if you have had multiple partners.
8. Have good sex
Sex reduces stress, helps you sleep and may lower the risk of chronic disease – but only if you enjoy it. If anything prevents that, such as dryness or pain, talk to your doctor to find a solution.
9. Sleep tight
Sleep needs differ, but if you have trouble getting out of bed, tire easily, or have trouble breathing or concentrating, you likely aren’t getting enough. This can put you at greater risk of heart disease and psychological problems, as well as shorten your lifespan!
10. Think about genetic testing
Doctors can now screen people with a family history of breast cancer, ovarian cancer, and chronic diseases to assess their risk, and then consider preventative measures. Talk to your GP at Osana if you have any family risk factors.