We often take our health for granted, until we get sick and have zero energy to do our everyday chores and obligations. Then we lay in bed for days and only have one wish – to get better! In order to prevent many diseases, we can take some precautions in order to maintain a healthy and happy lifestyle. This is a small must-do list every woman show stick to in order to stay healthy:
1. Testing Times: Preventive Screenings
It is crucial to have your overall physical condition preventively screened. Every woman should have her blood pressure and cholesterol tested biannually, while clinical breast exams and Pap testsare usually carried out on a three-year basis. Diabetes screenings, thyroid tests, and eye exams are normally performed on a five-year basis, and you should also have your skin inspected by a dermatologist once a year. Also, do not forget to visit your dentist every 6-12 months for optimal oral health.
2. Sleeping Beauty: Importance of Proper Rest
Coping with multiplying responsibilities can be difficult, so strive to keep your batteries high and make most of your daily rest. Most women need 6-8 hours of sleep a day, so do not miss out on your nightly shut eye if you want your skin to remain radiant, your hair healthy, and your mood positive.
3. Work It: Regular Exercise is Key to a Healthy Body
Regular exercise is essential to preserving a sexy and healthy body. To preserve optimal muscle strength and bone density despite passage of time, make room for 30-60 minutes of cardio, resistance, and/or strength exercises at least 3-5 times a week. Warm up before and stretch after the training to avoid muscle strain and soreness. The best activities for 30-somethings include swimming, hiking, cycling, jogging, tennis, dancing, and gym workouts.
4. How Much Is Enough: Vital Vitamins and Elements
Vitamins are a lady’s best ally in pursuit of a glowing complexion, healthy hair and nails, strong body, and seamless immune system. Keep chronic conditions at bay by upping your daily intake of the following vitamins.
• Calcium – calcium is a go-to for optimal bone density and osteoporosis prevention. Include Ca-rich foods in your diet and use calcium supplements if you are struggling to meet RDA quantities.
• Vitamin C – a micronutrient responsible for strong bones, high stamina, and resistance to infections, vitamin C also facilitates iron absorption, keeping anemia at bay. In your thirties, you need 75-90 milligrams of vitamin C a day, so make sure your diet includes citrus fruits, strawberries, broccoli and/or bell peppers.
• Vitamin B – to promote proper bodily functioning, healthy growth, and low cholesterol levels, stock your plate with B vitamin-rich foods rich such as fish, red meat, eggs, legumes, and dairy products. B vitamin complex is essential for stable memory and energy levels, as well as healthy blood cells, heart, brain, and nerves.
• Vitamin E – with powerful antioxidant properties, Vitamin E postpones tissue aging and promotes neurological functions. Seek your daily share of the micronutrient in leafy greens, wheat germs, and vegetable oils (canola, soybeans, cottonseed, and safflower).
• Vitamin D – a nutrient that promotes calcium absorption, proper functioning of the immune system and muscle growth, Vitamin D can considerably reduce risk of osteoporosis and breast cancer. It is found in eggs, dairy products, fish, and oranges.
If you follow these guidelines and show due affection and care for your body, you should have no major health problems. An active lifestyle is the best prevention for any condition – and its greatest reward is a healthy body and ability to find peace and happiness in every passing day.
About the author
Amy Mia Goldsmith is an Australian literature and biology graduate with a passion for organic cosmetics and healthy lifestyle.