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There are many factors that put a woman at risk of cancer,
heart disease and chronic obstructive pulmonary disease. All of these can be avoided,
treated or managed if they are dealt with proactively.
Here are eight tips to live by:
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1. Weight Control: The key is to look at it from a health, not a vanity, perspective. Women have an increased risk of developing high blood pressure if they are 20 pounds overweight. And if they have too much fat, especially around the waist area, there is an increased risk of diabetes, heart disease and stroke. The smart thing to do is avoid overloading on sweets, carbohydrates and fatty foods. |
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2. Butt-out! Smoking is the single most preventable cause of death. Smoking significantly increases the risk of developing heart disease and cancer. And if you use birth control, the risk from smoking is even higher. Stay away from secondhand smoke which could be a major contributing factor to heart disease. |
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3. Cut the fat! Diets high in fat have been linked to increased risk of cancer. Leading sources of fat include butter, margarine, cooking oils and salad oils. Watch those dressings!
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4. Go, veggies, go!! The more veggies and fruit you consume, the better it is for you. Veggies have been linked to lowering blood cholesterol levels and even reducing risks of cancers. Rather than focusing on eating selected veggies, go for variety: leafy greens, carrots, broccoli, garlic, tomatoes, onions etc. Remember to consume at least five servings of fruit and vegetables every day. |
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5. Unwind: Most women have a hard time with this, but it’s important for your body to relax. Relaxation methods can include meditation, deep breathing, and even reading. And try to take a good, long walk as often as possible to shed pounds and stress at the same time.
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6. High blood pressure/cholesterol control: High cholesterol and high blood pressure are major risk factors for heart disease. Starting at age 55, a woman’s cholesterol is likely to be higher than a man’s. The goal is to consume less than 300mg of cholesterol daily. |
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7. Pap tests a MUST! It is imperative to do a pap test on a regular basis to detect pre-cancerous changes in the cervix at an early stage. The goal, of course, is to catch things early to prevent invasive surgery later. |
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8. Breast cancer screening: Talk to your doctor about when you should start getting regular mammograms. Remember, early detection is your best defense against breast cancer.
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While we can’t control the environment that causes our stress, we can manage how we
respond to the various triggers that cause us to get upset, angry and even lose control.
So, before your next alarm gets triggered, here are some helpful hints.
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1. Keep track of how often you are irritable, restless or fatigued
As you begin to notice stress, you can begin to know how to respond to stress.
By knowing your symptoms, you will know how to tackle them.
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2. Do something enjoyable every day
Try to find a hobby or an interest outside of work. This will take your mind off day-to-day pressures and help to relieve
stress.
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3. Laughter is the best stress medicine
Laughter elevates the body’s own pain killers and relieves stress.
Watch a funny TV show or read a funny book.
Develop a sense of humour and watch your stress disappear. Lighten up! |
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4. Maintain a healthy diet
You are what you eat. The right nutrients will provide the right energy to fight stress. Cut back on things like red
meat, caffeine and refined sugar. |
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5. Exercise 30 minutes a day
Make exercise a daily part of your routine. It can be walking, running, swimming, a home exercise routine or playing
sports. Try to exercise at least 30 minutes a day.
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6. Listen to friends and family
Sometimes we don’t see or feel the stress until it’s too late. Pay attention to what others are telling you. Do they say you
look tired or worried, etc.? By listening to their feedback, you can identify stress and begin to control it.
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