How do you keep yourself healthy as a woman? While general health tips can apply perfectly to both genders, there are certain aspects of health that women should pay more attention to. Women’s reproductive health, of course, is completely different to men’s. There’s also the matter of certain diseases and conditions that women are more susceptible to, such as osteoporosis, urinary tract infections, anxiety, and more. It’s important to keep your gender in mind when thinking about your general health. Here are five women’s health tips for better quality of life.
Learn how to do the self-breast exam.
While it is still possible for men to get breast cancer, it is 100 times more common in women. The best way to check for breast cancer is by getting a mammogram, but they’re often expensive and aren’t recommended for younger women. Still, getting breast cancer at an early age is still a possibility that you need to watch out for. The best way you can do so is by learning how to do a self-breast exam.
First, stand in front of a mirror so you can visually examine your breasts. Look for any dimpling, size differences, or discharge. Continue visually examining as you raise your arms over your head, then with your hands on your hips and leaning slightly forwards. After the visual exam, take your three middle fingers and press on every part of your breast, first with light pressure, then medium, then firm. Use your right hand to examine your left breast and vice versa. Your breast tissue also extends all the way to your armpits, so be sure to check those areas too. Finally, squeeze your nipples to check for any discharge.
You should also perform this examination when lying down on your bed, as your breast tissue spreads out more evenly in that position. When examining your right breast, place a pillow underneath your right shoulder and raise your right arm up above your head as you examine with your left hand. Do the reverse for your left breast.
If you feel or see any noticeable differences, it’s best to contact a doctor immediately.
Get the necessary screenings.
In general, you should regularly go to your doctor to get a general health exam at least once a year. This will help you see how your body is doing, what lifestyle changes you may need to enact to stay healthy, and look out for warning signs for potential diseases or conditions. When doing your general health exam, be sure to get health screenings for diabetes, colon cancer, and osteoporosis.
Keep in touch with your gynecologist.
Once your general health exam is complete, it’s time to go to your gynecologist. There are some screenings that deal with the female reproductive system specifically that you have to stay on top of. It’s recommended that you get a pap smear once a year once you’re 21 years old. And while you don’t have to get a mammogram when you’re young, it is recommended to start getting them once a year once you’re over 50 years old. Other tests include the pelvic exam, STD testing, and cervical cancer screening.
Add strength training to your exercise routine.
If you were to ask random people what you should do to stay healthy, regular exercise will probably be the most popular answer. Exercise improves cardiovascular health, builds up your stamina, improves your sleeping habit, and helps you with weight control. Many of us enjoy cardio exercise most, especially because of how accessible it is. Taking a walk or a jog around your neighborhood is a great way to do cardio.
Strength training, meanwhile, is more common with men. Still, it’s just as important for women to do strength training of their own to improve muscle mass and bone density. Strength training is one of the best ways to prevent osteoporosis, which is more common in women.
Take care of your mental health, too.
Your mental health and physical health are connected with each other. For example, an illness can be so difficult to deal with that it could cause a bout of depression. It’s the same the other way around, too; anxiety or depression can increase your risk in chronic illness because of how they affect your stress hormones, blood pressure, or metabolic health.
Taking steps towards addressing your mental health can make you healthier in general. If you believe you have symptoms for depression, anxiety, or other mental illness, it’s best to reach out to a trusted therapist so you can get professional help.