Empower your health with tips for women's wellness
Women's health
Brandee Neilsen
•
5 mins read
• Jul 8, 2024
Women's health is a multifaceted topic that encompasses physical, mental, and emotional well-being. Taking charge of your health involves understanding your body, making informed choices, and adopting habits that support overall wellness.
In this guide, we’ll explore essential aspects of women’s health, from hormonal balance to mental wellness, and provide practical tips to help you thrive. Let’s embark on a journey to empower your health and embrace a vibrant, balanced life.
Understanding Hormonal Balance: Key to Women's Health
Hormones play a vital role in regulating various functions in your body, from mood to metabolism. Maintaining hormonal balance is crucial for overall health:
Menstrual Health: Keep track of your menstrual cycle and be mindful of any irregularities. To keep track of your cycle you can use apps like the iPhone Health app. A balanced diet, regular exercise, and stress management can help regulate your cycle.
Perimenopause and Menopause: Perimenopause is the transition period before menopause, when a woman's body starts to make the natural transition to no longer be able to reproduce. The symptoms include : irregular periods, hot flashes, night sweats, sleep issues, mood changes, brain fog and vaginal dryness. Perimenopause lasts anywhere from 1 to 10 years, usually starting at the age of 40. Most changes observed during this phase are due to decreasing estrogen levels. Staying active, eating a balanced diet, and considering natural supplements can ease these symptoms.
Thyroid Health: The thyroid gland regulates metabolism, and imbalances can lead to weight changes and energy issues. Regular check-ups and a nutrient-rich diet can support thyroid health. The normal range for thyroid-stimulating hormone (TSH) levels in non-pregnant adult women is 0.5 to 5.0 milli-international units per liter of blood (mIU/L). But, there are factors that can affect these ranges that include : age, pregnancy and any medications that you are on.
Nutrition for Women: Fueling Your Body Right
Good nutrition is fundamental to maintaining health and preventing disease, some common vitamin deficiencies in women are :
Calcium and Vitamin D: Essential for bone health, especially as you age. Include dairy products, leafy greens, and fortified foods in your diet. Adults should take 1,000 to 1,500 mg of calcium per day, and most people get at least 500-600 mg from their diet. Vitamin D helps in preventing osteoporosis when taken with calcium. Recommended daily allowance of Vitamin D for women is 15 mcg (600 IU) - 20mcg (800 IU).
Iron: Crucial for energy levels and preventing anemia (a blood disorder that occurs when your body doesn't have enough healthy red blood cells or hemoglobin to carry oxygen to your body's tissues). Incorporate lean meats, beans, and spinach into your meals. RDA of Iron for women is 8.7mg to 14.8mg.
Folic Acid: Important for women of childbearing age to prevent birth defects. Found in leafy greens, citrus fruits, and fortified cereals. RDA of Folic acid for women is 400mcg.
Vitamin B12 : Vitamin B12 is a nutrient that helps keep your body's blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. RDA of Vitamin B12 for women is 2.4mcg (micrograms).
Iodine : Iodine is essential in the production of thyroid hormones, that helps control metabolism and body temperature. Iodine deficiency is especially dangerous for pregnant women and may cause intellectual disabilities in the fetus. RDA of Iodine for women is 150mcg.
Regular Exercise: Keeping Your Body Strong
Staying active is key to physical and mental health:
Cardio Workouts: Activities like walking, running, and swimming improve cardiovascular health and boost mood. Aim for 150 minutes of Cardio training per week.
Strength Training: Builds muscle, supports bone health, and increases metabolism. Incorporate weight-lifting or body-weight exercises like push-ups and squats with a good diet in your routine to maintain muscle mass and bone density. Aim for atleast 3 days of strength training every week.
Flexibility and Balance: Include stretching exercises or practices like yoga and Pilates to improve flexibility, balance, and prevent injuries. A recent study found that stretching was uniquely associated with a lower risk for all-cause mortality among American adults. That's after controlling for participation in other types of exercise.
Consistency: Aim for at least 150 minutes of moderate-intensity exercise per week. Find activities you enjoy to stay motivated and be consistent.
Mental Health: Prioritizing Emotional Well-Being
Mental health is a critical component of overall wellness:
Stress Management: Practice stress-reducing techniques such as mindfulness, meditation, or deep breathing exercises. Regular physical activity and hobbies can also help alleviate stress. You can try NSDR (Non sleep deep rest) for relaxation and resetting your central nervous system by using this video as your guide.
Therapy and Support: Seek professional help if you’re dealing with anxiety, depression, or other mental health issues. Support groups and talking to friends can also provide comfort.
Self-Care: Make time for yourself, whether it’s a relaxing bath, reading a book, or taking a walk in nature. Self-care is essential for recharging and maintaining balance.
Preventive Health: Regular Screenings and Check-Ups
Regular health screenings are vital for early detection and prevention:
Annual Exams: Schedule annual check-ups with your healthcare provider to monitor your overall health.
Mammograms and Pap Smears: Essential for early detection of breast and cervical cancers. Women should get a Mammogram test done once every 1-2 years and Pap Smears once every 3-5 years.
Bone Density Tests (DEXA scans) : Particularly important as you age to monitor bone health and prevent osteoporosis.
Blood Pressure and Cholesterol: Regular checks can help prevent heart disease.
Reproductive Health: Informed Choices and Care
Understanding and taking care of your reproductive health is crucial:
Contraception: Explore different birth control options to find what works best for you. Some of the options are : implants, intrauterine devices (IUDs), oral contraceptive pills, vaginal rings and barrier methods (external or internal condoms, diaphragms). Consult with your healthcare provider for personalized advice.
Family Planning: Family planning is the ability to decide how many children to have, when to have them, and how to space them out. This includes contraception, calendar method, abstinence and treatments for infertility.
Sexual Health: Practice safe sex, get regular STI screenings, and communicate openly with your partner about sexual health.
Conclusion: Women’s health is about embracing a holistic approach to well-being. By understanding your body, making informed choices, and adopting healthy habits, you can empower yourself to live a vibrant and balanced life. Remember, small changes can make a big difference. Prioritize your health, stay curious, and enjoy the journey to a healthier you. Here’s to your wellness and vitality!
Sources :
betterhealth.vic.gov.au
ncbi.nlm.nih.gov
www.cdc.gov
https://ods.od.nih.gov
Current version
Written by
Brandee Neilsen
Fact checked by
Dr. Jonathan Hinds (MD, FACEP, Certified Physician)
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Empower your health with tips for women's wellness
Women's health
Brandee Neilsen
•
5 mins read
• Jul 8, 2024
Women's health is a multifaceted topic that encompasses physical, mental, and emotional well-being. Taking charge of your health involves understanding your body, making informed choices, and adopting habits that support overall wellness.
In this guide, we’ll explore essential aspects of women’s health, from hormonal balance to mental wellness, and provide practical tips to help you thrive. Let’s embark on a journey to empower your health and embrace a vibrant, balanced life.
Understanding Hormonal Balance: Key to Women's Health
Hormones play a vital role in regulating various functions in your body, from mood to metabolism. Maintaining hormonal balance is crucial for overall health:
Menstrual Health: Keep track of your menstrual cycle and be mindful of any irregularities. To keep track of your cycle you can use apps like the iPhone Health app. A balanced diet, regular exercise, and stress management can help regulate your cycle.
Perimenopause and Menopause: Perimenopause is the transition period before menopause, when a woman's body starts to make the natural transition to no longer be able to reproduce. The symptoms include : irregular periods, hot flashes, night sweats, sleep issues, mood changes, brain fog and vaginal dryness. Perimenopause lasts anywhere from 1 to 10 years, usually starting at the age of 40. Most changes observed during this phase are due to decreasing estrogen levels. Staying active, eating a balanced diet, and considering natural supplements can ease these symptoms.
Thyroid Health: The thyroid gland regulates metabolism, and imbalances can lead to weight changes and energy issues. Regular check-ups and a nutrient-rich diet can support thyroid health. The normal range for thyroid-stimulating hormone (TSH) levels in non-pregnant adult women is 0.5 to 5.0 milli-international units per liter of blood (mIU/L). But, there are factors that can affect these ranges that include : age, pregnancy and any medications that you are on.
Nutrition for Women: Fueling Your Body Right
Good nutrition is fundamental to maintaining health and preventing disease, some common vitamin deficiencies in women are :
Calcium and Vitamin D: Essential for bone health, especially as you age. Include dairy products, leafy greens, and fortified foods in your diet. Adults should take 1,000 to 1,500 mg of calcium per day, and most people get at least 500-600 mg from their diet. Vitamin D helps in preventing osteoporosis when taken with calcium. Recommended daily allowance of Vitamin D for women is 15 mcg (600 IU) - 20mcg (800 IU).
Iron: Crucial for energy levels and preventing anemia (a blood disorder that occurs when your body doesn't have enough healthy red blood cells or hemoglobin to carry oxygen to your body's tissues). Incorporate lean meats, beans, and spinach into your meals. RDA of Iron for women is 8.7mg to 14.8mg.
Folic Acid: Important for women of childbearing age to prevent birth defects. Found in leafy greens, citrus fruits, and fortified cereals. RDA of Folic acid for women is 400mcg.
Vitamin B12 : Vitamin B12 is a nutrient that helps keep your body's blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. RDA of Vitamin B12 for women is 2.4mcg (micrograms).
Iodine : Iodine is essential in the production of thyroid hormones, that helps control metabolism and body temperature. Iodine deficiency is especially dangerous for pregnant women and may cause intellectual disabilities in the fetus. RDA of Iodine for women is 150mcg.
Regular Exercise: Keeping Your Body Strong
Staying active is key to physical and mental health:
Cardio Workouts: Activities like walking, running, and swimming improve cardiovascular health and boost mood. Aim for 150 minutes of Cardio training per week.
Strength Training: Builds muscle, supports bone health, and increases metabolism. Incorporate weight-lifting or body-weight exercises like push-ups and squats with a good diet in your routine to maintain muscle mass and bone density. Aim for atleast 3 days of strength training every week.
Flexibility and Balance: Include stretching exercises or practices like yoga and Pilates to improve flexibility, balance, and prevent injuries. A recent study found that stretching was uniquely associated with a lower risk for all-cause mortality among American adults. That's after controlling for participation in other types of exercise.
Consistency: Aim for at least 150 minutes of moderate-intensity exercise per week. Find activities you enjoy to stay motivated and be consistent.
Mental Health: Prioritizing Emotional Well-Being
Mental health is a critical component of overall wellness:
Stress Management: Practice stress-reducing techniques such as mindfulness, meditation, or deep breathing exercises. Regular physical activity and hobbies can also help alleviate stress. You can try NSDR (Non sleep deep rest) for relaxation and resetting your central nervous system by using this video as your guide.
Therapy and Support: Seek professional help if you’re dealing with anxiety, depression, or other mental health issues. Support groups and talking to friends can also provide comfort.
Self-Care: Make time for yourself, whether it’s a relaxing bath, reading a book, or taking a walk in nature. Self-care is essential for recharging and maintaining balance.
Preventive Health: Regular Screenings and Check-Ups
Regular health screenings are vital for early detection and prevention:
Annual Exams: Schedule annual check-ups with your healthcare provider to monitor your overall health.
Mammograms and Pap Smears: Essential for early detection of breast and cervical cancers. Women should get a Mammogram test done once every 1-2 years and Pap Smears once every 3-5 years.
Bone Density Tests (DEXA scans) : Particularly important as you age to monitor bone health and prevent osteoporosis.
Blood Pressure and Cholesterol: Regular checks can help prevent heart disease.
Reproductive Health: Informed Choices and Care
Understanding and taking care of your reproductive health is crucial:
Contraception: Explore different birth control options to find what works best for you. Some of the options are : implants, intrauterine devices (IUDs), oral contraceptive pills, vaginal rings and barrier methods (external or internal condoms, diaphragms). Consult with your healthcare provider for personalized advice.
Family Planning: Family planning is the ability to decide how many children to have, when to have them, and how to space them out. This includes contraception, calendar method, abstinence and treatments for infertility.
Sexual Health: Practice safe sex, get regular STI screenings, and communicate openly with your partner about sexual health.
Conclusion: Women’s health is about embracing a holistic approach to well-being. By understanding your body, making informed choices, and adopting healthy habits, you can empower yourself to live a vibrant and balanced life. Remember, small changes can make a big difference. Prioritize your health, stay curious, and enjoy the journey to a healthier you. Here’s to your wellness and vitality!
Sources :
betterhealth.vic.gov.au
ncbi.nlm.nih.gov
www.cdc.gov
https://ods.od.nih.gov
Current version
Written by
Brandee Neilsen
Fact checked by
Dr. Jonathan Hinds (MD, FACEP, Certified Physician)