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.
2. Stop dieting. “Eating healthy doesn’t mean you have to forgo your favourite glass of wine or a piece of chocolate cake now and then. The key is moderation. Get a mix of lean proteins, healthy fats, smart carbs, and fibre.”
3. Don’t “OD” on calcium. “Too much absorbed calcium can increase the risk of kidney stones. If you’re under 50, shoot for 1,000 milligrams per day, while over-50 women should be getting 1,200 milligrams per day mainly through diet — about three servings of calcium-rich foods such as milk, salmon, and almonds per week.”
4. Do more than cardio. Women need a mix of cardio and resistance or weight-bearing exercise at least three to five times a week to help prevent osteoporosis, heart disease, cancer, and diabetes. “Exercise also promotes good self-image, which is really important to a woman’s mental health.”
5. Appreciate birth control. “Birth control often gets bad publicity, 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.”
6. See your doctor every year. Make sure you get a Pap test to check for cervical cancer every 3 years if you are 21 or older. If you are 30-65, you can get both a Pap test and HPV test every 5 years. If you are sexually active and have a higher risk for STDs, get tests for chlamydia, gonorrhoea, and syphilis yearly. “Don’t skip your yearly check-up. Your doctor needs to annually assess many other issues such as potential infection, your need for contraception, and sexual complaints.”
7. Get more sleep. “Sleep needs differ, but if you have trouble getting out of bed, tire easily, or have trouble concentrating, you likely aren’t getting enough. Recent studies suggest this can put you at greater risk of heart disease and psychological problems.”
8. Consider genetic testing. Your gynaecologist can now screen women with a family history of breast cancer, ovarian cancer, and chronic diseases to assess their risk — and then consider preventive measures.
Source: KK Publishers