Women. We are strong as iron, courageous, intuitive, resilient, independent,
delicate as a sunflower, ambitious and complex. As women we are also at higher risk for heart
disease, the leading cause of death in women, claiming the lives of almost
300,000 women in 2009, an estimated 1 out of 4 deaths. We are also susceptible to other diseases,
such as: diabetes, stroke and osteoporosis.
How
do we stay healthy inside and out, while juggling life, career, motherhood and
relationships?
Here are a few tips for
women:
Live life with a purpose. People who
express happiness are less likely to develop Alzheimer; in fact, in a recent
study, people who scored 4.2 out of
5 on the purpose-in-life measure were about 2.4 times less likely to develop
Alzheimer’s disease, compared with people who scored 3.0.
Eat smart. Eat nutritious meals and from time to time, add an essential
‘super’ ingredient to your recipe such as garlic, an antioxidant known for
fighting inflammation, staving off cancer, boosting heart health and a defense
for everyday illnesses. Increase your calcium intake, which helps prevent
osteoporosis. Women between 19-50 years
old should consume 1,000 milligrams or eat 3-4 servings of food that are high
in calcium. So go on, enjoy a healthy cheese platter, in moderation.
Be good to
yourself, you’re a Queen. You are your best advocate
or adversary; so treat yourself like a queen. Stay connected with a good network of people,
this is associated with greater longevity. Studies show that the risk of solitude is
comparable to having high cholesterol, high blood pressure and smoking. Staying
positive is also associated with a stronger immune system. People with a
brighter, more optimistic attitude produce a greater amount of antibodies. Ladies, smile and be merry.
Exercise…and
NO you don’t have to be a gym junkie! Most of us probably drool at the site of perfect
abs and toned features, but remember, this is not contingent to staying
healthy. Build a realistic schedule that
works for YOU, and be proud of what you’ve accomplished, even if they are baby
steps or milestones. In addition to having a host of health benefits, i.e. lowers
your risk of arthritis, diabetes and heart disease, exercise is also proven to
improve your mood. In fact, it is proven
to be an effective tool for people who are depressed, e.g. anti-depressant
medication.
Overwhelmed?
Go on, treat yourself. We are not referring to
the Memorial Day shopping spree, all shoes ½ off; try a more profound treat for
stress. Try getting a massage, and don’t feel guilty if you’re surrounded
by burning candles and pleasant aromas! Massages are shown to reduce anxiety,
blood pressure and builds immunity. Nibble
on some chocolate, eating as little as a quarter of an ounce lowers your
risk of experiencing a heart attack and stroke.
Dance, dance, dance; weight
bearing exercise, like dancing, keeps your bones healthy, while relieving lots
of stress. Finally, pop the cork, in moderation; enjoy a glass of wine or champagne
with your favorite person. According to
a study published in the Archives of Internal
Medicine, women who consumed between 1.5 and 3 drinks daily had a
27% and 61% lower risk of becoming overweight or obese, respectively, than
women who didn’t drink at all.
Remember, health is holistic, encompassing our
physical, emotional, psychological, mental and spiritual well-being. It is
precious; women let’s treat it as such.
Lidyvez Mejia, MPH
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