Find Women's Health Providers near you

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FAQs:

What is Women's Health?

Women’s health is a broad category that includes health issues that are unique to women, such as menstruation and pregnancy, as well as conditions that affect both men and women, but that may affect women differently, such as heart disease and diabetes.

What is Women’s Health Research?

Women’s health research is the study of health across a woman’s lifespan in order to preserve wellness and to prevent, diagnose, and treat disease. It includes all health conditions for which women and men experience differences in risk, presentation, and treatment response, as well as health issues specific to women, such as pregnancy and menopause. Women’s health research considers both sex and gender differences and how these differences affect disease risk, pathophysiology, symptoms, diagnosis, and treatment.

Why is Women’s Health so Important?

Women represent the cornerstone of a family’s overall health, ensuring they have access to quality care also can lead to improved health for children and families. The health of families and communities is no doubt, tied to the health of women. The illness or death of a woman has serious and far-reaching consequences for the health of her children, family, and the community. Today, women’s health is taking on a higher position in society as people have come to realize that while women have many of the same diseases as men, their symptoms and treatments may not always be identical.

How Can You Tell if a Woman Takes Care of Herself?

She’s healthy. She takes care of her hygiene and enjoys things that make her look and feel good. She gets a proper amount of rest, eats a healthy diet overall, and maintains an active lifestyle. She doesn’t engage in thoughtless acts of casual, unprotected sex, or reckless alcohol or drug use.

Do Women Suffer More Mental Health Problems Than Men?

Adolescent girls have a substantially higher prevalence of depression and eating disorders during adolescence, as well as suicidal ideas and attempts than boys. Adolescent boys are more likely than girls to have anger issues, engage in high-risk behaviors, and commit suicide. Teenage girls are more likely to have inward-directed symptoms, whereas juvenile boys are more likely to act out.

Women have a significantly higher frequency of depression and anxiety in adulthood, while men have a larger prevalence of substance use disorders and antisocial behaviors. Women also have a higher prevalence of depression and anxiety disorders due to genetic and biological factors.

Why is Nutrition Important for Women's Health?

The right nutrition helps you maintain a healthy weight, boosts your energy levels, and reduces your risk of certain chronic diseases, including heart disease, stroke, and diabetes. Nutrition is even more important when you realize that heart disease is the No. 1 killer of women, and strokes are more prevalent in women than in men. 

Both heart disease and strokes can be triggered by poor dietary choices — for example, fatty foods that clog your arteries. These conditions also can be ameliorated by eating a more heart-friendly diet. Heart health is just part of the equation. A healthy diet helps support reproductive health, prevents bone loss, and reduces your risk of some cancers. 

Proper nutrition is crucial for women experiencing gynecologic issues such as polycystic ovary syndrome (PCOS), infertility, and menopause. PCOS is a hormonal disorder that affects many women of reproductive age and can lead to irregular periods, weight gain, and fertility problems. A balanced diet that includes low-glycemic index foods and healthy fats can help manage symptoms of PCOS and improve fertility. 

Similarly, infertility is often caused by poor nutrition and lifestyle factors. A diet that’s rich in antioxidants, vitamins, and minerals can improve fertility by supporting egg health and reducing oxidative stress in the body. 

During menopause, women experience hormonal changes that can lead to an increased risk of bone loss and heart disease. A diet high in calcium, vitamin D, and omega-3 fatty acids can help reduce the risk of these conditions and improve overall quality of life.

How Much Protein Must a Woman Intake?

Protein is a molecule made up of amino acids. Protein is an important component of a healthy body. Protein in the diet helps the body repair cells and make new ones. Generally, 35-45 grams of protein daily is considered good for health. Protein helps the body with improved muscle mass, builds muscle, skin, and cartilage, strengthens bone, repairs tissues, and offers a better mood.

According to Harvard Medical School, 0.8 grams of protein per kilogram or 0.36 grams per pound of body weight is recommended. This would mean the protein intake for a woman of 50 kg: 0.8×50=40 grams per day. The Dietary Reference Intake (DRI) recommends 44 grams of protein daily for a 55-kg or 120-pound woman. Meat, dairy products, soy, fish, and beans are good sources of protein.

What are Some Common Nutrient Deficiencies in Women?

Taking care of your body and nourishing it properly is important. Women, mostly working women, often suffer from a deficiency of vital nutrients as they miss out on a proper nutrient-rich diet. Some common nutrient deficiencies among women are Iron, Calcium, Vitamin D, and Vitamin B12. All women should get regular check-ups done, get their blood tested from time to time, and ensure they get enough of these important nutrients.

Facts about Women’s Health

Women’s bodies go through major changes throughout their lives, leading to differences in health concerns for varying age groups. During times of physiological change, women are more susceptible to mental health issues like depression, anxiety, and eating disorders. In adulthood, sexual health issues like fertility, avoiding STDs, and practicing safe birth control gain importance. After menopause, some women experience health conditions caused by changes in hormone levels. Fortunately, most of the diseases that affect women are treatable if detected early, and women can live long and happy lives by following simple health tips.

Here are quick facts about women’s health:

- Major risks to women’s health include cardiovascular disease, cancer, osteoporosis, and depression.

- Women are more likely than men to be diagnosed with stress and depression.

- STDs, reproductive issues, and birth control methods affect women’s sexual health.

- Osteoarthritis, the leading cause of disability in the U.S., affects more women than men.

- Women are more than twice as likely as men to have a UTI.

Ten Top Issues for Women's Health

Here are ten of the main issues regarding women's health that keep me awake at night:

Cancer: Two of the most common cancers affecting women are breast and cervical cancers. Detecting both these cancers early is key to keeping women alive and healthy. The latest global figures show that around half a million women die from cervical cancer and half a million from breast cancer each year. The vast majority of these deaths occur in low and middle-income countries where screening, prevention, and treatment are almost non-existent, and where vaccination against human papillomavirus needs to take hold. 

Reproductive Health: Sexual and reproductive health problems are responsible for one-third of health issues for women between the ages of 15 and 44 years. Unsafe sex is a major risk factor – particularly among women and girls in developing countries. This is why it is so important to get services to the 222 million women who aren’t getting the contraception services they need.

Maternal Health: Many women are now benefitting from massive improvements in care during pregnancy and childbirth introduced in the last century. But those benefits do not extend everywhere and in 2013, almost 300 000 women died from complications in pregnancy and childbirth. Most of these deaths could have been prevented, had access to family planning and some quite basic services been in place.

HIV: Three decades into the AIDS epidemic, it is young women who bear the brunt of new HIV infections. Too many young women still struggle to protect themselves against sexual transmission of HIV and to get the treatment they require. This also leaves them particularly vulnerable to tuberculosis - one of the leading causes of death in low-income countries of women 20–59 years.

Sexually Transmitted Infections: The importance of protecting against HIV and human papillomavirus (HPV) infection (the world’s most common STI). But it is also vital to do a better job of preventing and treating diseases like gonorrhea, chlamydia, and syphilis. Untreated syphilis is responsible for more than 200,000 stillbirths and early fetal deaths every year and for the deaths of over 90,000 newborns.

Violence Against Women: Women can be subject to a range of different forms of violence, but physical and sexual violence – either by a partner or someone else – is particularly invidious. Today, one in three women under 50 has experienced physical and/or sexual violence by a partner, or non-partner sexual violence – violence that affects their physical and mental health in the short and long term. Health workers need to be alert to violence so they can help prevent it, as well as provide support to people who experience it.

Mental Health: Evidence suggests that women are more prone than men to experience anxiety, depression, and somatic complaints – physical symptoms that cannot be explained medically. Depression is the most common mental health problem for women and suicide is a leading cause of death for women under 60. Helping sensitize women to mental health issues, and giving them the confidence to seek assistance, is vital.

Noncommunicable Diseases: In 2012, some 4.7 million women died from noncommunicable diseases before they reached the age of 70 —most of them in low- and middle-income countries. They die as a result of road traffic accidents, harmful use of tobacco, abuse of alcohol, drugs, and substances, and obesity -- more than 50% of women are overweight in Europe and the Americas. Helping girls and women adopt healthy lifestyles early on is key to a long and healthy life.

Being Young: Adolescent girls face several sexual and reproductive health challenges: STIs, HIV, and pregnancy. About 13 million adolescent girls (under 20) give birth every year. Complications from those pregnancies and childbirth are a leading cause of death for those young mothers. Many suffer the consequences of unsafe abortion.

Getting Older: Having often worked in the home, older women may have fewer pensions and benefits, and less access to health care and social services than their male counterparts. Combine the greater risk of poverty with other conditions of old age, like dementia, and older women also have a higher risk of abuse and generally, poor health.

Common Mental Health Issues in Women

Some mental health conditions occur more often in women and can play a significant role in the state of a woman's overall health. While men experience higher rates of autism, early onset schizophrenia, antisocial personality disorder, and alcoholism, mental health conditions more common in women include:

1. Depression. Women are twice as likely as men (12 percent of women compared to 6 percent of men) to get depression.

2. Anxiety and specific phobias. Although men and women are affected equally by such mental health conditions as obsessive-compulsive disorder and social phobias, women are twice as likely as men to have panic disorder, generalized anxiety, and specific phobias.

3. Post-traumatic stress syndrome (PTSD). Women are twice as likely to develop PTSD following a traumatic event.

4. Suicide attempts. Men die from suicide at four times the rate that women do, but women attempt suicide two or three times more often than men.

5. Eating disorders. Women account for at least 85 percent of all anorexia and bulimia cases and 65 percent of binge-eating disorder cases.

8 Reasons Why All Women Need Non-Negotiable Self-Care

Here are eight reasons to put you first on your list:

1. You will be better equipped to communicate your needs, and the support you require, to your partner, family, friends, and co-workers.

2. Putting yourself first will make you stronger and healthier.

3. Attending to your needs, and learning to put yourself first, will raise your level of contentedness and happiness.

4. Setting compassionate boundaries will make you feel cared for, nurtured, and loved.

5. Putting yourself first will recharge your battery, make you better rested, and give you the space to discover (or rediscover!) your passions.

6. You will feel more appreciated, and in turn, you will feel more appreciative and grateful toward the people in your life.

7. You will be a more patient, attentive, and attuned partner, parent, sibling, daughter, and/or professional.

8. If you are a parent, you will demonstrate to your children what it looks like to respect yourself. Kids learn from their parents. Do you want to teach them to put their needs last, or do you want to role model what it looks like to take care of themselves?

Ultimately, self-care is essential and non-negotiable. From getting enough sleep to taking care of our basic needs to setting personal limits and boundaries, to being honest with our partners, it’s making our health and wellness a non-negotiable priority.

Top 10 Food Choices for Women’s Health

Good nutrition can positively influence our health, and there are many ways to eat healthfully. It’s important to learn what choices work best for you so that a healthy eating routine becomes a way of life. Here are my top 10 favorites for optimal women’s health!

 1. Whole grain oats:

100% whole grain goodness, no added sugar or sodium; good source of beta-glucan, a soluble fiber that may help lower LDL cholesterol, regulate blood sugar, and help with appetite regulation. Oats are also a prebiotic. Prebiotics are foods (typically high in fiber) that act as food for the “good” bacteria in our gut. The gut is often called our “second brain” because studies suggest it has an influence on our mood and behavior. A healthy gut microbiome may also affect our appetite and weight and have a major impact on our immune system.

2. Berries (“brain berries”):

Blueberries, strawberries, raspberries, blackberries; fresh or frozen; high in flavonoids–plant compounds that may help lower your risk for dementia; rich in anthocyanins, a type of antioxidant that can decrease inflammation throughout the body and particularly in the brain.

3. Dried plums or prunes:

Rich in antioxidants; a great source of soluble fiber that promotes regular bowel movements and contains sorbitol, a sugar alcohol with natural laxative effects. Despite their sweetness they do not cause large rises in blood sugar and insulin after eating and can be used to sweeten food naturally without “added sugar”; may help preserve bone mineral density and thus fewer fractures in postmenopausal women.

4. Dark Green Leafy Vegetables:

Such as spinach, kale, SwissChard, and romaine lettuce; high in vitamin K which can help protect bones from osteoporosis and help prevent inflammatory diseases; high in antioxidants and may be one of the best cancer-preventing foods as well as decrease the risk of heart disease; ideal for adding “volume” to your meal without a lot of calories or carbohydrates and can help you feel full and satisfied and maintain a healthy body weight.

5. Walnuts and other nuts:

Walnuts are an excellent healthy fat and are particularly high in the plant source of omega-3 fatty acids which are so important for brain health. Nuts also contain fiber and other prebiotic compounds that support the growth of healthy gut bacteria. All nuts, although “heart healthy”, are not “weight friendly” and I believe portion control is key.

6. Beans/Legumes:

Such as lentils, garbanzos, and kidney beans. Beans are a great source of fiber which is so important for gut and overall health. Most women do not get the recommended 25 grams each day. One-half cup of cooked lentils provides 7 grams of dietary fiber and 9 grams of plant-based protein and they are an excellent source of B vitamins, iron, magnesium, potassium, and zinc.

7. Fatty fish such as salmon, mackerel, sardines and tuna:

As women age, their estrogen levels decline which can put them at a higher risk for developing heart disease. Fish high in omega-3 fatty acids can help fight inflammation and may help prevent heart disease as well as slow cognitive decline.

8. Greek yogurt (plain or with minimal “added” sugar):

A great source of protein, and a good source of calcium, magnesium, and phosphorus – minerals essential for bone health. One of the most familiar sources of probiotics. Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the “good” bacteria (normal microflora) in the body. Yogurt with active bacteria cultures can help support the good bacteria that already live in your digestive system.

9. Soybeans (also a legume):

Tofu, tempeh, edamame, dry roasted soybeans, and soy milk (unsweetened); soybeans are one of the best sources of plant-based protein. They are versatile, have a low glycemic index, and are rich in fiber, antioxidants, and phytochemicals. Evidence-based studies do not link soy consumption with an increased risk of any cancer. Consistent findings from several population studies also demonstrate that there is no increased risk for breast cancer survivors who consume soy foods. Whether people who have hypothyroidism should avoid soy is a topic of debate! Like other foods that can interfere with thyroid medication, it’s best to wait four hours to consume any products that contain soy. Dry roasted edamame is one of my favorite on-the-go snacks. With twice as much protein and fiber as nuts, a good source of unsaturated fat and crunch, they are both satiating and satisfying!

10. Avocado:

A great source of healthy, monounsaturated fat which can help you increase the absorption of fat-soluble vitamins, and help with blood sugar and appetite regulation The fat in avocados can help lower inflammation and nourish your skin, hair, and nails. Avocados are actually a fruit, are high in dietary fiber, and are a great source of many vitamins and minerals including folate, magnesium, and potassium which are beneficial for heart and brain health as well as fetal development. Although they are a nutrient-dense addition, they do have a significant source of calories. A serving size is considered 1⁄3 of a medium fruit and has 80 calories, 8 grams of total fat and 3 grams of dietary fiber!

10 Foods Women Should Never Eat

Although all foods are promoted to fit into a well-balanced diet, there are foods that women should limit. Avoiding these worst foods for women (particularly in childbearing years, while pregnant, or during menopause) can ensure safety for both mom and baby while prompting health across the board.

1. Sushi

The intake of sushi is discouraged for a couple of reasons. First off, raw sushi poses a concern for everyone related to its heightened risk of seafood-borne illness. Sushi prepared with mercury-containing fish (shark, swordfish, king mackerel for example) is especially a worry in pregnant women, as mercury has been linked to developmental delays and brain damage to the fetus.

2. Deli Meats

All women can benefit from limiting deli meats, as they generally are a hidden source of sodium. However, pregnant women should stray away from it altogether, as it may be contaminated with listeria. Listeria is bacteria able to cross the placenta and cause harm to, or potentially fatal, the developing baby.

3. Raw Eggs

Although the apprehension of dietary cholesterol intake from eggs has been diminished, consuming raw eggs still poses extensive worry in all women related to salmonella risk. Disguised sources of raw eggs involve mayonnaise, homemade ice creams and custards, and Hollandaise sauce.

4. Unpasteurized Milk and Cheeses

Despite their valuable calcium contribution, unpasteurized milk and the cheeses they produce may also contain listeria. Most unpasteurized cheeses are in the form of imported soft cheeses and include brie, feta, and queso.

5. Unwashed Produce

Repeat, UNWASHED produce… Not washing fruits and veggies raises the risk for bacterial growth which is particularly harmful in pregnant women. However, washed fruits and veggies are considered to be safe and highly encouraged based on their considerable health profile. In fact, cruciferous veggies (broccoli, cauliflower, etc.) have been shown to reduce exacerbated hormonal changes in menopausal women.

6. Caffeinated Beverages

Caffeine can be consumed in safe amounts but should be warned with caution, particularly in pregnant and menopausal women. General recommendations suggest no more than 200 milligrams per day during pregnancy while reducing caffeine intake in menopausal women can lessen the potential or severity of hot flashes. Additionally, stay cautious of the added sugars, syrups, and creams your favorite go-to coffee item may contain!

7. Alcohol

Women are encouraged to limit alcohol intake to one alcoholic drink daily with no safe amount identified during pregnancy. Although multiple factors can interfere with fetal development, alcohol consumption may lead to fetal alcohol syndrome and cause harmful, yet avoidable consequences. Alcohol is also discouraged during breastfeeding and can minimize the risk of hot flashes in menopausal women when limited or avoided. All and all, moderating alcohol intake can lessen the risk of weight gain and chronic diseases, including numerous cancer types.

8. Added Sugar

Sugar is undoubtedly intermingled into a wide variety of food products, including hidden sources such as tomato sauce, salad dressings, and granola bars. According to the American Heart Association, women should consume no more than 25 grams of added sugar each day, or up to six teaspoons. To put the recommendation into perspective, one 12-ounce can of Coca-Cola supplies 39 grams of sugar!

9. Diet Soda

Although choosing a diet soda may appear to be a more nutritious option than regular soda, artificial sweeteners also pose great concerns. In fact, research implies consuming diet soda may even facilitate weight gain! Limit or ditch soda altogether and hydrate with these 13 flavorful water variations.

10. Margarine

Although commonly perceived as a healthier butter alternative, margarine is mostly comprised of those notorious trans fats, largely linked to a plethora of health conditions. In fact, 2018 is the year designated to strip it away from the food supply! But until its removal, stay weary of its intake and products it may be created with, including donuts, cookies, cakes, and other prepackaged, convenience snacks.

Essential Nutrients for Women's Health

Women have unique nutritional needs that differ from men’s, particularly during certain life stages. For example, women who are pregnant or breastfeeding require more nutrients to support their growing baby's needs. Some of the essential nutrients that women need to include in their diet are:

Calcium

Women require more calcium a mineral that’s vital for bone and teeth health than men do in order to maintain healthy bones, particularly during pregnancy and breastfeeding and also later in life. You can find calcium in dark leafy greens, canned salmon (with bones), dairy foods, and fortified products.

Iron

Iron, another essential mineral, is necessary for red blood cell production. Because red blood cells carry oxygen to all parts of your body, iron is critical, especially during pregnancy when blood volume increases. Women require more iron than men due to menstrual blood loss, pregnancy, and breastfeeding.

Folate

Folate is a B vitamin that supports healthy fetal development during pregnancy. If you’re pregnant or planning to conceive, increase your intake of folate by taking a prenatal vitamin.

Omega-3 fatty acids

Omega-3s support brain and eye health. They also play a role in reducing your risk of heart disease. You can find omega-3 fatty acids in chia seeds, avocados, walnuts, and hemp seeds.

Vitamin D 

This vitamin is essential for healthy bones and teeth. Women require more vitamin D than men to maintain bone health, particularly those who are postmenopausal.

How to Choose a Probiotic for Women

There are hundreds of different probiotics available for purchase in pill, powder, or liquid form. Finding the right one for you can feel overwhelming, but you should always keep the following in mind.

1. Look for the right strain: Remember that different types and strains of probiotics have different effects, so look for the strain that is shown to help with the symptoms you’re struggling with. There are specific strains that are known to benefit women’s health. These include Lactobacillus rhamnosus GR-1, Lactobacillus reuteri RC-14, or Lactobacillus crispatus. These strains have been studied for their potential in supporting vaginal health and preventing infections.

2. Pay attention to the colony-forming units (CFUs): These indicate the number of viable bacteria in each dose of the probiotic. Higher CFU counts are not automatically better as different conditions require different doses. For general maintenance, a probiotic with around 1-10 billion CFUs may be sufficient. However, higher CFU counts (like 10-50 billion) may be more appropriate for specific conditions or after antibiotic use.

Note if the probiotic guarantees the viability of the strains until the expiration date.

This ensures the bacteria will be alive and active when consumed.

- Look for a combination of different strains. This is especially true if you’re taking probiotics for general well-being and not for a specific condition or symptom. It can be beneficial to use a probiotic with different strains that can target different things (like gut and vaginal health instead of just one or the other).

- Opt for a reputable brand. It is recommended to look for a brand that follows good manufacturing practices and undergoes third-party testing to ensure quality and purity. Look for products that are free from unnecessary additives, artificial colors, and excessive fillers.

- Buy probiotics that are in darker containers. Moisture, heat, and light can affect the viability of probiotics, which is why it is recommended to look for options packaged in dark, opaque containers that protect them from too much light exposure.

- Consider your lifestyle: Some probiotics require refrigeration and some are shelf-stable, which may be better for traveling or on-the-go use. Think about what would work better for you.

How to Improve Women's Health Care

Many women fall into the habit of taking care of others’ health and wellness needs before they take care of their own. But the fact is that you’re actually in a better position to provide care for the people most important to you when you make your own healthcare a top priority.

No matter what your age or overall health status is, these 7 health tips can help you increase your chances of better health throughout your life:

1. Stop smoking. Doing so will greatly reduce your chances of developing lung and heart disease.

2. Stay on top of your annual wellness checks. This habit can increase the chances of early detection of disease or chronic conditions, which in turn increases your chances of doing something about any health problems you develop.

3. Don’t skimp on sleep. Besides fighting the signs of aging, regular sleep promotes mental alertness and helps keep your stress levels in check.

4. Avoid the sun during 10 a.m. and 2 p.m. When you do have to be outside, wear a broad-spectrum sunscreen with a SPF of 30 or higher.

5. See your doctor every year. Even if you are feeling fine, regular wellness checks and health screenings can increase your chances of early detection of problems.

6. Make physical activity an important part of your life. Even if you only have time for 20 minutes of exercise a day, a lifelong habit of regular activity benefits your healthy heart and helps you stay on top of your weight and stress levels.

7. Make good nutrition a priority. Avoid crash diets or overindulgence in favor of a realistic diet that features plenty of fruits and vegetables.

10 Ways Women Can Stay Healthy

Experts from the UConn Health Women’s Center are urging all women to take action each and every day to maintain their overall health and prevent breast and other cancers by keeping these health tips top of mind:

1. Exercise 30 Minutes a Day: The number one thing women can do to maintain their health and keep disease at bay is exercise daily. It will not only improve your cardiovascular health but also help you maintain a healthy weight, and body mass index, and lower your risk of developing endometrial (uterine) cancer, breast cancer, and colon cancer, which are all linked with obesity. In addition, exercise can lower excess hormones in the body, which in turn lowers cancer risks, along with stress levels.

2. Make Time for Your Health: Women generally lead busy lives. In addition to making time to exercise daily, make sure you are maintaining a healthy lifestyle, including seeing your OB/GYN annually. A simple chat with your doctor is key for maintaining your overall health, whether for cancer prevention, a healthy pregnancy, or managing menopause – make time for you.

3. Listen to Your Body: Over the course of a woman’s lifetime, a host of conditions can arise. The most common issues can be endometriosis, ovarian cysts, uterine fibroids, breast cancer, or gynecological cancers such as endometrial, cervical, or ovarian. It is very important to see your OB/GYN annually for preventive screenings, and potential early cancer catches, and also to report any warning signs or worrisome health changes. Warning signs are changes in your menstrual cycle, abnormal bleeding and bloating, fatigue, and any health change leading you to just not feel like yourself. Alerting your doctor right away can help the physician identify the culprit and offer a minimally invasive solution to treat your condition and potentially save your life.

4. Eat Healthy Every Day: Similarly to preventing heart disease, eating a healthy daily dose of nutritious, colorful fruits and vegetables is key to preventing and lowering your risk of developing breast and other women’s cancers fueled by obesity. Women should minimize the processed foods they eat from a box. Natural, whole, and fresh foods are always the best choices. Also, avoid fried foods, which often contain trans-fats, and reach for foods and snacks low in saturated fats, sugar, and salt.”

5. Quit Smoking: More than 13 percent of women are still smoking cigarettes in the U.S., even though the evidence is clear that it leads to premature death, heart diseases such as hardening of the body’s arteries, heart attack and stroke, and lung and other cancers. In fact, lung cancer is the second leading cause of cancer death among women. If women are currently smoking, they need to quit the habit now to lower their future health risks. Cancers caused by smoking are preventable if you put the cigarettes down. Seek a smoking-cessation program to help you quit for good.

6. Check Your Breasts: One in eight women will develop breast cancer in their lifetime. But the good news is that if breast cancer is caught early, it can be treated effectively. It is critical that starting at age 40, women come in for a baseline mammogram so their breast health and any abnormal changes can be monitored annually as they age. While more than 90 percent of abnormal mammogram findings in the end turn out to be benign, an early mammogram is the only tool available to help reduce a woman’s chance of dying from breast cancer. In between yearly mammograms, women should perform monthly breast self-exams.

7. Get a Pap Smear: Once a woman becomes sexually active, experts say she should be going to the OB/GYN for regular pelvic exams and pap smear screenings. The pap smear tests for signs of vaginal and cervical cancers, along with sexually transmitted diseases such as human papillomavirus (HPV) or genital warts. Some HPV strains place a woman at higher risk of cervical cancer. HPV infection is very common in both women and men who are sexually active. However, the virus doesn’t always cause symptoms, which is why screening is so important, especially for high-risk cancer-causing strains.

8. Prevent HPV: High HPV prevalence is leading to increased rates of cervical cancer, and also a rise in head and neck cancer from oral sex transmission. In 2006, a vaccine to prevent HPV became available. However, data shows that only 25 percent of eligible young women ages 11-26 are actually getting the vaccine. The HPV vaccine is only effective in preventing the spread of the disease if male and female youth are vaccinated. Studies in Australia, where the HPV vaccine was mandated for school-aged children more than a decade ago, show it is working to prevent the disease’s spread and reduce the country’s cervical cancer rates.

9. Prenatal Care to Prepare for Pregnancy: A healthy pregnancy and baby start with a healthy mom-to-be. The most important focus is on a woman’s overall health and wellness before pregnancy in order to have a healthy pregnancy. If you’re hoping to become pregnant for the first time or again, make sure to visit your OB/GYN for a pre-conception visit. Early prenatal care – including taking folic acid, getting to a healthier pre-pregnancy weight, practicing a good daily diet, and following an exercise routine are all critical for both fertility and a healthy pregnancy. It is also important to avoid drinking alcohol and ingesting tobacco and to take a close look to see if your medication list needs to be adjusted for pregnancy. If you are struggling to become pregnant don’t worry. There are OB/GYN and fertility experts and technology available to help you and your significant other find out why and help you succeed.

10. Get a Colonoscopy: Colon cancer is the third largest cause of cancer death among women. At age 50, women need to make sure they start getting their regular colonoscopy screening. Catching any abnormal colon polyp growths early with a colonoscopy can prevent cancer from further developing or spreading. Also, practicing a healthy lifestyle and diet can help prevent the disease.

10 Signs You're a Healthy Woman

Being healthy is far more than having a toned and lean body but ask yourself, how do you actually feel? The way you feel is a great indicator as to what's going on the inside, and because our body is pretty clever at telling us a thing or two about our health, it's a good idea to pay attention to the warning signs. Here are 10 signs that your health is on track.   

1. You're at a Healthy Weight

If you are close to your recommended weight for your height or within a good Body Mass Index (BMI) range, this is a good sign you're on track with your health and eating the right amount of calories. A BMI can tell you if you're underweight, overweight, or within a good range, and because everyone is different, a BMI is a great way to determine a healthy weight range for you.

2. You Have a Good Resting Heart Rate

Again, everyone is different and a "normal" resting heart rate can vary from person to person. But generally speaking, if your resting heart rate is between 60-80 beats per minute, this is a good sign you're healthy and all that cardio work has been paying off. A higher heart rate could mean a few things but is said to be linked to a higher heart attack risk.

3. You Have Energy

If you find yourself bounding out of bed in the morning, with no brain fog in sight, chances are you're healthy! A lack of energy could be due to many pesky culprits such as lack of sleep, nutrient deficiencies, stress, and hypothyroidism — just to name a few. 

4. Your Lips Are Uncracked

But, if your lips are the total opposite, this could be a sign of dehydration. Small cracks in the corners of the lips can be caused by a lack of B vitamins and zinc too.

5. You're Regular

We're talking about the movement downstairs, and if things aren't at a halt it's likely you're a healthy one. Constipation, diarrhea, and irregularity are all signs that something’s a bit off with your digestive processes.

6. Your Urine is Light in Colour

If you haven't been checking the color of your wee, you should. You see, if your urine is a pale, straw-looking color, this is a good sign that you're healthy and well-hydrated. On the other hand, if your wee is darker in color, this is a good indicator that you need to drink more water.

7. You Have Clear Skin

Any woman who has battled the case of bad skin would know that things like hormones, diet, and stress can affect the way your skin looks and feels. 

8. Your Wounds Heal Quickly

Most small wounds should heal within a day or two, so if your cut or graze doesn't look like it's healing it could mean that there's an infection brewing inside.

9. You're Mentally Alert

Feel like you're on top of your game, all day, and every day? Well, chances are you're so healthy. If this doesn't sound like you, ask yourself whether you're eating the right amount of food and calories to fuel the brain. It burns about 10 percent of calories every minute, you know.

10. You Have Regular Periods

Having regular periods is a great way to know your reproductive system is healthy. Missed or delayed periods could mean a few things like malnutrition, over-exertion, or even polycystic ovaries.

Healthy Eating Tips for Working Women

For a woman's overall health and well-being, healthy eating is essential. Do not skip meals; try controlling the urge to munch on unhealthy food items. As working women with a tight schedule, finding the time to prepare healthy meals and snacks can be challenging. Here are some diet tips to make healthy eating more manageable for you -

1. Plan ahead

Plan your meals ahead of the day. Take a few minutes every day to plan your essential diet. Keep a check on your diet and snacks. Planning your meals will help you stay on track and avoid unhealthy choices.

2. Choose healthy when dining out

Look for healthy options on the menu when eating out. Add options like salad, grilled chicken, vegetables, and other healthy items to your meal. If you plan to eat something you might regret later, balance it with healthy options from the menu. Improvise and modify when ordering if food items don't cater to your healthy diet needs.

3. Pack healthy snacks for work

The hours in the workplace can churn your energy down to the last bits. It is important to keep charging your body through snacks and small bites. Packing healthy snacks at work will keep you energized for the whole day to avoid the mess of eating unhealthy. Healthier power snacks like protein bars, nuts, and fruits are worth a small addition to your box. You can pack fruits, vegetable sticks, and some whole food. These small bites will not only keep you energized, but they will also improve your mood significantly and keep that workplace stress at bay.

4. Cut down on sugar

Sugar can lead to weight gain and too many calories. Sugar also causes heart and diabetes problems. Sugar is not good for the skin, either. Apart from flavor, sugar isn't really good for anything. Only take the necessary sugar that adds to your flavor and adds to your energy levels that come from glucose. Swap to sweeteners if you crave sweets, and consume fruits and vegetables as they are rich sources of glucose as well as sweet flavors. Consume water every time you feel like having sugar.

5. Cook at home more often

Managing time to cook at home can be challenging. It might seem convenient to get food from outside or order online. As convenient as it is, the nutritional value isn't the same as homemade meals. By cooking at home, a working woman can save money, eat much healthier, and gain control over their diet. Also, cooking more at home might unlock a new hobby for you.

6. Eat a variety of vegetables and whole fruits

Fruits and vegetables come with flavors of their own. They are tasty, healthy, and fulfilling. A vegetable-rich diet helps the body immensely. Fruits are equally healthy and even tasty. The famous saying "An apple a day keeps the doctor away" still stands true. Fruits and vegetables make for great snacks to devour at any time. They are rich sources of nutrients. A fruit and vegetable-rich diet helps lower cholesterol, lowering blood pressure, reduce the risk of heart disease, create a better digestive system, fill the body with vital nutrients, and prevent cancer, to name only a few.

7. Eat more fish

Making healthy meal choices is tough with a busy schedule. However, you will applaud one healthy choice: incorporating fish into your meals. Fish are excellent for supporting your diet and health. They are a great source of protein and come packed with omega-3 fatty acids. Take some time out and nourish your body by preparing a fish-based meal. Try adding some fish to the plate regularly, add your favorite flavors, and enjoy its benefits.

8. Eat food Protein and fiber-rich

Most people fall short of their required protein and fiber amounts. A busy day demands strength and energy. Food high in proteins and high in fiber are rich sources of nutrients to stay active throughout the day. Protein-rich foods such as meat, dairy products, eggs, yogurt, and fish help in the speedy recovery of muscles, cellular movement, and maintaining body weight. Naturally, high-fiber and low-carb food options such as broccoli, almonds, oatmeal, and chia seeds are great for bowel health, cholesterol, and blood sugar levels and achieving a healthy weight. Incorporating food, fiber, and protein-rich will help you stay energized, light, and tip-toed the whole day.

9. Eat at regular intervals

Why would you opt to skip meals when you can eat up and nourish? Skipping meals leaves everyone feeling fatigued, unfocused, and unhealthy. Make regular meals a priority, and you will notice drastic improvements in your well-being.

Sources:

NIH

Drugwatch

WHO

Forbes

SWHR

GR Med Center

UCONN

Global Brands Magazine

Body and Soul

Blum Health MD

For Harriet

News Medical

Gynob Med Group

Eileen West MD

My Balance Meals

Everyday Health

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.