Women’s Health
With regard to women’s health information
1,more exercise
Good physical shape a good working condition, and to achieve the best physical and mental state must concern the health of women, first of all we have to abide by the following rules on health:
3-4 days per week of aerobic exercise to maintain adequate health. If you are just starting to 1 week for 3 days 15 minutes of low-intensity aerobic exercise, and then gradually increased to 30 minutes. If you want to lose weight, they do 4 days or more of aerobic exercise every day to continue to exercise 45 minutes a week, but arrangements for at least 1 day of rest. In addition to training for the major muscle groups of the whole body strength exercises, which will only improve the body shape, but also to control body weight, it is necessary to ensure the exercise between the two in one day of rest.
2, fruits and vegetables in time of supply
Almost 3 / 4 of the day failed to guarantee a minimum of 5 fruits and vegetables. This will increase the risk of cancer and heart disease, but also so that the increase in body fat. Vitamin is not the role of the compensation, fruits and vegetables contain phytochemicals, as well as other diseases can be the nutritional content of the defense.
There is a way for you to eat more fruits and vegetables. Fruits and vegetables can be added to the already eat foods such as cereal to put a peach, baked potatoes, sprinkled in small tomatoes, carrots, or the film to stir in pasta. Can also wash the fruit well at any time to eat, or some dried fruit in the Office of the reserves. In addition, each meal should be allowed to have a variety of colors such as red, yellow and green, the color of fruits and vegetables contain different antioxidants.
3, intermittent self-test chest
Some doctors said the effectiveness of the self-test chest doubt that a small malignant tumor is less than the feeling. However, most of the 40-year-old woman began to chest X-ray film, and young women more vulnerable to their own breast lumps detected. 15% of breast tumor alone will be able to feel the fingertips. Every year, taking into account the number of women die from breast cancer, is more careful of is harmless.
After the official holiday of about a week (when the breast is no longer soft), to see there breasts and armpits are unusual masses, swelling, pain or depression. For young women, self-testing is the greatest benefit to understand the normal structure of the breast to feel what it is. American Cancer Society recommends that at least every 3 years to do a sub-clinical testing in the chest.
4, should not have repeated weight loss
Constantly repeated weight loss, rebound, and then continued to lose weight will not only bring the psychological frustration, so that you will be after the threat of heart disease, even if you do keep the final weight. Research shows that in one year, repeated increases and decreases in body weight 10 pounds, at least 5 times the women will be more vulnerable to heart disease and menopausal distress - even if they are very thin.Repeated weight loss can cause the heart to reduce the blood supply, health and heart disease is the number one killer.Select a healthy way to lose weight - a reasonable diet combined with exercise science, and 1 week for weight loss is not more than 1 lb, which is a more realistic and more durable weight loss strategy.
5, intake of vitamin
Most of the nutrients of dietary intake of nutrients than taking pills much better, but using a variety of minerals containing vitamin tablets can be smart. You can select a need to provide all the extra nutrition and 18 mg of iron supplements, but do not take a large dose of multivitamin tablets, some of the over-nutrition is also harmful.
In addition, most women need about 1,000 milligrams per day of calcium. The best source of calcium is food, dairy products every day 3 should be sufficient, and many foods have added calcium. If you still feel that calcium deficiency, may consider taking calcium citrate or calcium carbonate both the body can easily attract.
6, the pursuit of beauty sleep
According to the National Sleep Foundation survey, the average American women working at night there are 6.41 hours of sleep. It is not enough.University of Chicago on 18 - 27-year-old male studies have shown that those who sleep every night 4 hours, 1 week after a similar performance in elderly patients with diabetes, their insulin level increased body weight also increased, while moderate sleep can be To remedy these problems.
Even if you spend 8 hours every night to sleep, it may not be enough. Research shows that every night to ensure 9-10 hours of sleep than those who 8 hours of sleep a night were more relaxed and flexible.
To determine the appropriate time to sleep, you can leave in a week for the first few days to sleep as much as possible, to sleep on record. The next few days in accordance with your usual sleep time (when not on leave), to be recorded. One week down, the daily average sleep time is likely very close to the real you need to sleep. In order to get better sleep, before going to bed to avoid caffeine, alcohol and the more intense the exercise, and the whole week to maintain a consistent bedtime and wake up time.
7, to maintain the ideal waist
Forget total body weight and body fat meter bar, a tape measure can tell you whether the weight in the security zone. According to the study, waist circumference more than 35 inches (1 inch = 2.54 centimeters) of women will suffer from heart disease, high blood pressure increase the odds.
Although the movement can overweight people live longer, but it does not bring about the elimination of all obesity on the adverse health effects.
As a result, choose a positive way of life, and then as a starting point, strive for a healthy body weight is the most important.
8, are not allowed to wear contact lenses to bed
While the latest gas-permeable lenses strengthened, so that less bacteria stranded, but this does not pick on that contact lenses are safe to sleep is the silly. Corneal Expert warns that people should take off his contact lenses every night. If you are using contraceptives This is particularly important because they make your eyes become dry.
9, anti-smoking
Female smokers are aware that they destroyed their own appearance and shorten the life span. However, many women believe that smoking can feel the power and strength (this is a study of smoking women have one of the reasons for the appeal), and smoking can help control weight - is worth taking the risk of cancer in the future . The fact is: it easier for women than men on nicotine addiction and quit smoking to play much more difficult.As for the weight of the “benefits”, is almost negligible. A survey of 250,000 people showed that the weight of smokers than non-smokers only a small 5 - 7.5 pounds - too little, especially on the team increased by 80% of fatal heart disease is a threat.
Even if you exercise, smoking will still hurt you. A study showed that the exercise of the harm caused by smoking and did not provide any defense.
10, regular gynecological examination
First of all, you should let your doctor check whether there is a common gynecological disease. Check to protect the health, as well as your mother.Second, do some conventional cervical smear tests. This is the best way to prevent cervical cancer. If detected early, cervical cancer can be fully cured. As a result, gynecological examination can not be ignored.
