The food and drink choices you make every day affect your health now and later in life. Choosing healthy foods and drinks more often can help prevent or manage many health problems that affect women. And studies show that when a woman eats healthy, everyone in her household is more likely to eat healthy.

Healthy eating is a way of eating that improves your health and helps prevent disease. It means choosing different types of healthy food from all of the food groups (fruits, vegetables, grains, dairy, and proteins), most of the time, in the correct amounts for you. Healthy eating also means not eating a lot of foods with added sugar, sodium (salt), and saturated and trans fats.

Healthy eating also means getting nutrients primarily from food rather than from vitamins or other supplements. Some women might need vitamins, minerals, or other supplements at certain times in life like before or during pregnancy. But most women, most of the time, should get their essential nutrients from what they eat and drink.

What you eat and drink is influenced by where you live, the types of foods available in your community and in your budget, your culture and background, and your personal preferences. Often, healthy eating is affected by things that are not directly under your control, like how close the grocery store is to your house or job. Focusing on the choices you can control will help you make small changes in your daily life to eat healthier.

The amount of calories a woman need is based on her physical activity level, age, height, weight, and other unique health considerations, such as whether she is pregnant or breastfeeding.

Does Healthy Eating Include a Specific Diet or Kind of Food?

When you’re in your 20s and 30s, the right lifestyle and screening tests can go a long way to keeping you healthy. These simple steps can greatly benefit you.

1. Start a Heart-Healthy Diet-and-Exercise Plan

Skip the fried and fatty foods, and try to get at least half an hour of exercise every day. Eating right and keeping active are the gifts that keep on giving.

If you set up these habits now, the benefits will last a lifetime. And if you plan on having children someday, it’s a good idea to take a multivitamin that gives you plenty of folic acid — between 400 and 800 micrograms a day. Start taking folic acid at least 1 month before you plan to get pregnant, and keep it up during your first trimester.

2. Work on Your Relationship with Your Doctor

Find one you trust. Before your appointment, make up a list questions, such as: What contraceptive method is right for me? What’s the best way to prevent STDs? What vaccines do I need?

3. Know Your Family Health History

Did your sister, mother, or grandmother have breast cancer or heart disease before they turned 50? Does diabetes run in the family? These are important questions to ask your family to help your doctor figure out your own health risks.

4. Don’t Forget Key Screening Tests

Make sure you get a Pap test to check for cervical cancer every 3 years starting at age 21. If you’re 30 to 65, you can keep getting a Pap test every 3 years, or you can get it along with an HPV test every 5 years. That other test is useful because most cervical cancers are caused by an infection with HPV (human papillomavirus).

If you’re sexually active and have a higher risk for STDs, get tests for chlamydia and gonorrhea every year. Take an HIV test at least once, more often if you’re at risk. Also consider tests for other STDs like trichomoniasis, syphilis, and hepatitis B.

Check your blood pressure every 2 years if it’s normal (lower than 120/80). If it’s high, or you’re at risk for high blood pressure, you’ll need more frequent checks and diabetes screening tests. Also, get your cholesterol tested, and ask your doctor how often that needs to be done. 

Source: WebMD

By nature, women face a triple threat of risk factors when it comes to arthritis: biology, genetic predisposition, and hormones. Unfortunately, a lot of women have added a fourth risk factor to the mix — obesity.

Overall, women have osteoarthritis, the most common form of arthritis, at much higher rates than men. Experts estimate that almost 27 million people in the United States have osteoarthritis, and that about 60 percent of them are women. Before age 55, more men tend to have osteoarthritis, but after age 55 the number of women with the condition far surpasses the number of men.

Joints affected by osteoarthritis also tend to vary by gender, says Alexander Shikhman, MD, PhD, founder of the Institute for Specialized Medicine in Del Mar, Calif., and medical director of Restorative Remedies. Men are more prone to experience arthritis in their hips, while women tend to have it in the knees or hands, he says.

There are several reasons why these differences occur. They include:

Biology: Women’s bodies are designed to give birth, and that means the tendons in their lower body are more elastic than men’s. “As a result, the joints probably move around a little more,” says Yusuf Yazici, MD, a rheumatologist at New York University Hospital for Joint Diseases in New York. When the joints have less stability, they’re more prone to injury.

Also, because women’s hips are wider than their knees, their knee joints are not aligned as straight as men’s, Dr. Yazici says. The alignment of a woman’s body leads to a higher rate of knee injuries, and injuries can lead to osteoarthritis later in life. Experts have found that women who play soccer, for instance, have at least three to four times the number of knee injuries as men who play soccer, Yazici says.

Genetics: Osteoarthritis seems to run in families, and there appears in particular to be a genetic link among women. Women whose mothers developed osteoarthritis will probably find that they will develop it in the same joints at around the same age as she did, Yazici says. Researchers have found that hand and knee osteoarthritis have specific genetic links.

Hormones: Researchers believe that female hormones have an effect on the cartilage that sits between the bones of the joints and cushions the bones to prevent pain and allow the joints to move about smoothly. In laboratory studies of cells that form cartilage, experts have found that the female hormone estrogen protects cartilage from inflammation, Dr. Shikhman says. Inflammation can lead to osteoarthritis. But after menopause, when women’s estrogen levels go down, they lose that protection and may have a higher risk of developing osteoarthritis even if they are on hormone–replacement therapy (HRT).

A recent study of 1.3 million women in their 50s found that hormonal and reproductive factors, such as going through puberty at an early age, having more children, and taking hormone-replacement therapy, were all related to whether they had had knee or hip joint replacement surgery, but the researchers don’t know what these connections mean.

The study also found that women who started menstruating at age 11 or earlier had a 9 to 15 percent higher risk of needing hip and/or knee replacement surgery as an adult. Additionally, women who used hormone-replacement therapy after menopause were at significantly higher risk for hip and knee replacement surgery.

Giving birth was another risk factor for osteoarthritis found in this study. Researchers calculated that with each birth, the woman’s risk of needing knee replacement rose by 8 percent, and for hip replacement by 2 percent.

Although taking birth control pills seemed to have no effect on osteoarthritis risk, using HRT increased the risk that a woman would undergo knee replacement by 58 percent, and hip replacement by 38 percent. Researchers did note, however, that women who take HRT might be in more frequent contact with their doctors and may have better health care, which could explain why they were more likely to have joint replacement surgery.

Obesity: Statistics show that more women than men are obese or severely obese, and obesity plays a major role in osteoarthritis, Yazici says. Extra weight puts more pressure on joints and can cause the cartilage between joints to wear away faster. With every extra pound you gain, you add three pounds of pressure to your knees and six pounds of pressure to your hips, according to the Arthritis Foundation. Also, women who have gone through menopause tend to have more belly fat, which puts more pressure on the lower joints, Shikhman says.

Treatment

• Lose Weight. If you are overweight or obese, you’re putting extra stress on weight-bearing joints. Losing weight lessens the risk of further joint injury. It also increases your mobility.

• Work on Your Diet. If losing weight is a goal, talk to a dietitian to get on track with healthy eating habits. Also, antioxidant and calcium supplements can boost your bone strength: Vitamin D (400 IU daily) and calcium (1,000-1,200 mg daily). Antioxidant vitamins C and E may also provide bone protection.

• Stay Active. Exercise is hands-down the best treatment for osteoarthritis. Exercise helps you lose weight, increases flexibility, eases pain, boosts your mood, strengthens your heart, and improves blood flow. Mall walking, swimming, and water aerobics are popular because they are easy on joints. If exercise is painful at first, stay with it… it will get easier, reducing overall pain in the long run. But be sure to talk to your doctor before starting a new fitness or diet plan.

• Get Strong. Muscles become weak when you have osteoarthritis, and that leads to more pain. By doing exercises to strengthen muscles, you ease the pain and develop greater stability in your joints — so there’s less risk of falls. Also, special exercises can increase the range of motion in your joints. Talk to your physician or physical therapist to be sure you’re doing these exercises correctly.

• Have Fun. Don’t let your life be all about osteoarthritis. Get out, have a good time! When you’re distracted from the pain, you’ll feel happier. Sports, hobbies, volunteer projects, and other activities can take your mind off the pain. If you’re having trouble participating in favorite activities, talk to an occupational therapist about your options.

• Make Adjustments. Sensible changes can lessen the strain on joints and muscles and prevent painful spasms. If you have osteoarthritis in your back, make sure it gets good support when you sit. That means sitting in a chair to read, not reading in bed. If you have arthritis in your hip, it helps to adjust the toilet seat or furniture to a comfortable level.

• Use Heat and Cold. Heating pads, hot packs, a warm bath or shower, warm wax (paraffin) applications — these increase blood flow, easing pain and stiffness. Cold packs can reduce inflammation in a sore area. Many people keep bags of ice or frozen vegetables (like peas) on hand. Wrapped in a towel, these cold packs easily mold to fit a sore joint, like a knee.

• Take a Break. While exercise is great for helping osteoarthritis, overexertion can cause even more pain. It’s important to slow down or stop when you need to. Tune in to your body, and learn when you’re doing too much.

• Get a Soothing Massage. For treatment of pain, Americans rate massage as highly as medications. One in five adults got a therapeutic massage last year — and three-quarters of them would recommend it to others, one survey showed. Massage helps relieve pain by increasing blood flow and warmth in painful areas.

• Alternative Therapy. When conventional pain treatments don’t work, many people turn to complementary or alternative therapies. Research shows that acupuncture can help relieve joint pain by stimulating natural, pain-relieving chemicals produced by the nervous system. Glucosamine and chondroitin are well-known and researched supplements for arthritis. Both are natural substances found in joint fluid. Each is thought to stimulate the increase of cartilage production and reduce inflammation. Studies have had mixed results; one large study found that the supplement had no effect on mild osteoarthritis, but did help with moderate-to-severe arthritis. Another study found that glucosamine slowed progression of osteoarthritis in the knee.

• Use Assistive Devices. If you feel unstable on your feet — like you might fall — it’s time for a cane, walker, or knee brace. “Assistive devices help take weight off the joint and decrease pain, in addition to making you feel more stable on your feet,” says Kaur.

Source: WebMD and EverydayHealth

You know exercise is good for you, but do you know how well? From boosting your mood to improving your sex life, find out how exercise can improve your life.

Want to feel better, have more energy and even add years to your life? Just exercise.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability.

Need more convincing to get moving? Check out these seven ways exercise can lead to a happier, healthier you.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, high blood pressure, type 2 diabetes, depression, anxiety, many types of cancer, arthritis and falls. It can also help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and physical appearance, which may boost your sex life.

But there’s even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

7. Exercise can be fun … and social!

Exercise and physical activity can be enjoyable. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, boost your health and have fun. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Examples include running, walking or swimming. Fit in strength training for all the major muscle groups at least twice a week by lifting free weights, using weight machines or doing body-weight exercises.

Space out your activities throughout the week. If you want to lose weight, meet specific fitness goals or have even more benefits, you may need to increase your physical activity time.

Remember to check with your doctor before starting a new exercise program, especially if you haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

Source: Mayo Clinic