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Sunday 13 July 2008

Womens Health Tips

Daily calcium
To get the recommended 1,000-1,200 mg of calcium per day, women should consume three servings of milk products (1portion=1 cup/250 mL of milk, 6 oz/175 g of yogurt or 1 oz/45 g of cheese). If you don’t like milk products, you can replace each of the three portions with a 300 mg calcium supplement and try other sources of calcium.

Sleep stealers
Beware of factors that rob you of a good night’s sleep: Arguments before bedtime, caffeine, sugar, vitamin C and intense exercise.To relax, take a hot bath, drink a cup of herbal tea or a glass of milk and read. A drop of lavender or orange oil on your sheets can also help bring sweet slumber.

Growing bones
Gardening is a great exercise for building bone density because of all the bending and lifting. Taking care of your flowers just once a week can reduce the risk of osteoporosis.

Calcium intake and age
A woman in her 20s needs about 1,000 mg of calcium a day. By her 30's a woman’s bones stop growing, so it’s wise to build a reserve of bone and calcium that’ll be needed in the future. Exercise can help. Women in their 40's can start to lose bone density. Dairy foods, leafy green vegetables, fish, and even non-dairy products that are fortified with calcium help to boost calcium-intake.

Cut the caffeine
Your chances of developing an irritated bladder can double if you’re drinking more than four cups of caffeinated coffee each day. Caffeine in tea, chocolate and cola are also irritants.

Move Your Body More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more.

Cut Back on Fat
Avoid obvious sources of saturated fat, such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise..

Quit Smoking
The jury is definitely in on this verdict. Ever since 1960, when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers.

Reduce Your Stress Level
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e., soak in a hot tub; take a walk on the beach or in a park; read a good book; visit with a friend; play with your cat; listen to soothing music; watch a funny movie. Visit a spa and get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people whenever possible.

Protect Yourself From Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is poor. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent.

Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes.

Floss Your Teeth
Recent studies have discovered a connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't?

Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer.

Keep A Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life.

Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you.

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