NECESSARY GUIDELINES FOR KEEPING WOMEN'S HEALTH HEALTHY
Women’s Health
1. Women and Stress
2. Period and Menstrual Cycle Health
3. How to Balance Your Hormone Levels
4. What to Know About Progesterone
5. Healthy Habits for Women
6. Lifestyle Changes to improve Your Fertility
7. Health Screenings for Women
8. Common Mental Health Issues in Women
9. Vitamins and Supplements for Teens and Women
10. Women and Obesity: Help for Weight
Management
11. Everything You Wanted to Know About the
Pelvic Exam
12. Heart Disease Risks and Prevention
13. Self-Care and Wellness for Women
14. 5 Reasons Every Woman Should Exercise
15. Signs of Perimenopause
16. What You Should Know About Menopause
17. Dealing With an Overactive Bladder
18. Osteoporosis: Prevention, Diagnosis, and
Treatment
19. Cancer Toxins to Avoid
20. Natural Treatments for UTIs
1. Women and Stress
It is true that anyone can experience stress,
but women are at a higher risk for getting
this mental health condition. Stress can come
from many sources, from work or school,
to home life, parenting, finances, and so many
other things. Here are some things to
know about women and stress levels.
Signs You Are Experiencing Stress
You may think you know what it feels like to be
stressed out, but many women only
realize they are stressed when it starts to
truly affect other areas of their life. This can
be when it is most severe for you. However,
stress comes in many forms, and you might
be experiencing it on an almost daily basis
without even realizing. By understanding the
signs of stress, you have a better chance at
catching it early on so you can try some of
the natural remedies listed below. Here are
some signs that you might have stress:
You are waking up with headaches due to
clenching your teeth
You have frequent tension headaches
Your concentration and memory is lacking
You are suffering from increased depression or
anxiety
You are getting moderate to severe mood swings
You have difficulty making a decision
You have been smoking, drinking, or eating more
than usual
You feel a sense of helplessness and like you
are too overwhelmed
Complications and Side Effects
Believe it or not, there are quite a few ways
stress can affect you, both mentally and
physically. This doesn’t even begin to cover
the fact that stress can lead to problems at
home, including finances, work, and with your family
or friends. Aside from those
complications, it also affects you emotionally
and mentally. You might have heightened
anxiety, more frequent panic attacks, and
severe depression when you are stressed. It
also increases the risk for many physical
ailments, including headaches and migraines,
digestive issues, high blood pressure, stroke,
infections, backache, eating disorders,
skin problems, bowel disorders, and many
others.
What to do About it
As you can see, stress really takes its toll on
your entire life. Looking for ways to relieve
your stress should be done sooner than later.
What will work for you might vary based
on exactly what is causing you stress. One day,
journaling might be useful, while going
for a run is best on another day. Try healthy activities
that take your mind off what you
are stressed about, even if it’s just having
coffee with friends.
1. Period and Menstrual Cycle Health
As a woman, your menstrual health is something
you should always be concerned
about. When you are between 11 and 14 (on
average), you will get your first period,
which then starts your regular menstrual
cycles. If you are currently an older woman,
you are well aware of how this works, but might
not be aware that what you are
experiencing is abnormal.
A Normal Menstrual Cycle
The term ‘normal’ is a little subjective when
it comes to your menstrual cycle because it
can vary between different women. What you are
really looking for is your own patterns,
and whether they change suddenly or not. Many
people like to say a menstrual cycle is
28 days long, but it is not unusual for it to
be considerably longer or shorter. The
important thing is to look at changes that
happen suddenly, such as missing a period
completely or having several months where the
length keeps changing dramatically. In
a ‘normal’ menstrual cycle, you should ovulate
around the same time each month and
have the same type of flow.
Healthy Menstrual Period
When you get your period, there are more things
to look at to ensure it is a healthy
menstrual period. Typically, you will bleed for
4-6 days, but again, this can vary.
However, if you have a month where the flow is
shorter or less overall than usual, you
might want to tell your gynecologist. Some
common issues that might warrant a visit to
your doctor include a lighter or heavier flow,
blood that is much darker than it typically is,
blood clots, and excessive pain when you did
not experience it before.
Don’t Ignore PMS Symptoms
PMS, or premenstrual syndrome, can also vary
based on the woman. Some women
start experiencing PMS symptoms around the time
they get their period, while others
have it worse on random months. This latter is
what you are looking for. If you have
always gotten a little moody and headaches
before your period, it is nothing to be
concerned about. However, if you are suddenly
getting severe cramps, extreme mood
swings, aches and pains, and migraine headaches
when you never did before, that is
something to tell your doctor. These PMS
symptoms might be from hormonal changes,
stress, and other factors that need to be
addressed. PMS changes are also signs that
your menstrual cycle may change as well.
2. How to Balance Your Hormone Levels
There are many hormones in your body as a woman
that you need to work on balancing
properly. These range from estrogen and
progesterone, to testosterone and your thyroid
hormones. Simple daily tasks can help improve
your health overall and balance your
hormone levels at the same time.
Signs of a Hormonal Imbalance Problem
Before looking at the different ways to balance
your hormone levels, it helps to first find
out if this is something you are struggling
with. All women should make sure their
hormones are balanced properly, but if you show
signs of problems, you really need to
focus on it a little more than the average
woman. Some signs of hormonal imbalances
include having an irregular period, trouble
conceiving, insomnia, and a change in your
libido. You might lose or gain weight without
changing your diet, experience severe
fatigue, and have mental health changes like
anxiety or depression. Hair loss and
changes in your appetite may also occur.
Try Adaptogen Herbs
These types of herbs are healing herbs that
provide even more benefits than standard
herbs. They are wonderful at helping to balance
your hormones as well, so if you are
looking to improve your hormone levels with
herbs, those classified as adaptogens are
the first ones you should turn to. These
include many you might recognize, like holy
basil, ashwagandha, and certain types of
medicinal mushrooms. Not only can they help
with your hormone levels, but they are great at
lowering your cholesterol, improving
thyroid function, and helping with anxiety and
depression.
Eat More Healthy Fats
You may think the words ‘healthy’ and ‘fats’
don’t go hand-in-hand, but that isn’t at all
true. While you may not want to just eat
unlimited fats all day long, there are healthier
fats that are great for you. These can help to
balance your hormones and actually help
you lose weight. You want to avoid manmade and
processed fats like margarine and
vegetable oil, and instead go for healthier
fats like grass fed butter, coconut oil, nuts and
seeds, and avocados. Try to add these to your
diet and you will notice all the amazing
benefits.
Improve Your Sleep
If you haven’t been getting 6-8 hours of sleep
a night, it is time to rectify that. Missing
out on sleep affects your body and mind, and
yes, your hormone levels. If you want to
balance your hormones, start focusing on
getting better sleep. Try changing your sleep
routines, drinking a cup of tea before bed, and
not keeping your phone near you while
trying to sleep.
3. What to Know About Progesterone
As a woman, you have many different hormones to
consider, which can affect your
fertility and various other physical health
issues. One of the hormones to be aware of is
progesterone. Here is more information about
this hormone and how you can balance it
properly.
About Progesterone
First of all, you might not really understand
what progesterone is or what role it plays in
your body. Progesterone is a type of hormone
that helps with many functions in your
body, including helping when you are pregnant,
and also aiding in your fertility.
Progesterone is among the main hormones women
need to keep balanced, alongside
estrogen, estradiol, and many others.
Why You Need Progesterone
The reason doctors are concerned about
progesterone levels is because of how much it
impacts your body. Not just your gynecological
health, but also parts of your body and
mind as well. Your mental and physical health
both do best when you have adequate
amounts of progesterone in your body. Here are
some of the primary benefits of having
the right amounts of progesterone in your body:
Maintaining the lining of your uterus
Working as a diuretic
Working alongside other sex hormones
Helping to reduce severity of your PMS symptoms
Building strong bones
Burning fat for energy
Helping with your thyroid health
Maintaining proper blood clotting
There are also other benefits, including
helping you to become pregnant and have a
healthy pregnancy, and even playing a role in
how bad your depression is.
How to Improve Progesterone Levels
If you feel that you are suffering from a
hormonal imbalance, you are not alone. Many
women deal with this problem every day.
Luckily, there are some different ways you can
balance your hormone levels, including
progesterone, without medications. These often
include changing your lifestyle to be
healthier, from eating a healthy diet to making sur
you exercise regularly. You also want to cut
back on unhealthy habits like drinking and
smoking, but try to add in some healthy fats to
your diet.
Your doctor can also provide a progesterone
supplement if you are not able to improve
the hormone levels on your own. It is important
that you maintain good levels, especially
if you are of childbearing age and become
pregnant. Your doctor can perform simple
tests to determine how much progesterone you
are producing on your own, and what
the level needs to be at.
4.
Healthy Habits for Women
Developing habits is a part of life and
something everyone does, but you really should
be focusing on the healthy habits. These are
things you do on a daily basis that are
good for both your physical and mental health.
Take a look at these healthy habits that
are great for women.
Get More Exercise
If you don’t have a regular fitness routine,
now is the perfect time to start. Exercise is
wonderful for anyone, male or female, but it
has some unique advantages for women.
Exercising can help you lose weight and manage
your weight, fight diseases like heart
disease and diabetes, and prevent conditions
like arthritis and osteoporosis as you age.
It is also great during any phase of your life,
whether you are a teenager, in your
childbearing years, or even as a senior adult.
This is a great healthy habit to start
developing now.
Focus on Your Nutrition
In addition to exercise, you should also
develop a habit of eating better. Don’t try to find
some fad diet just to lose weight, but choose a
new way of eating that becomes a part
of your lifestyle. Think of longevity and
choose foods that are good for you, provide
adequate nutrition, and are foods you can eat
and cook easily. If your favorite food is
bread, then low-carb is probably not for you.
On the other hand, if you are a protein girl,
you might do great on Keto or Paleo. Pick and
choose based on what provides the most
nutrition, but also what is manageable for your
current lifestyle.
Don’t Neglect Your Mental Health
Now is also the perfect time to start developing
habits that are good for your mental
health as well. Far too many people, women
especially, neglect their mental health.
Your mental health can also have an impact on
your physical wellbeing, so it is very
important. Some things that can help your mental
health include getting regular exercise
and eating write, writing in a journal,
de-stressing, when you can, and taking some time
for yourself for a little self-care.
Spend Time With Loved Ones
It is really easy to become a hermit and just
work and sleep, but it is important for your
health and wellbeing that you make a habit of
visiting others. Make plans with friends,
spend time with family, and reach out to people
you don’t spend a lot of time with, such
as co-workers or neighbors.
5. Lifestyle Changes to improve Your Fertility
If you are a woman of childbearing age, you
might be concerned about your fertility. It is
never too early to think about boosting your
fertility, even if you are not trying to get
pregnant right now. You can start working on
your health today, then by the time you
want to get pregnant, you know your body is
ready for conception. Here are some easy
lifestyle changes that can help to improve your
fertility.
Switch to a Healthy Diet
When you suffer from fertility problems, the
first thing you should do is look at basic
lifestyle choices you make each day. This is
often leads women to take a look at their
diet. A good fertility diet is one that
provides you with adequate nutrition throughout the
entire food pyramid, especially looking at
foods that can help balance out your hormone
levels. This means plenty of fruits and
vegetables, whole grains, nuts and seeds, and
healthy fats. Your doctor might also have more
specific recommendations for you.
Start Walking Regularly
While you don’t necessarily have to choose
walking, you definitely want to get more
exercise. Moving your body gets your blood
pumping, helps reduce stress and anxiety,
and can help with many issues surrounding
hormonal imbalances and other fertility
problems in women. Plus, obesity is a
contributing factor to infertility, so exercise can
help you lose weight or manage your current
weight as well. Find a fitness routine that
works for you, including your lifestyle and
what your preferences are. This might include
yoga and Pilates, HIIT and Tabata, home
workouts, or going to the gym.
Stop Unhealthy Habits
There are also some unhealthy habits that might
be hurting you more than you think.
Some of these might seem harmless, while others
are very obviously bad for you. For
example, it will come as no surprise that
cigarettes are not good for you. If you smoke
regularly, it could be harming your fertility,
not to mention how dangerous it is if you do
become pregnant. Smoking also lowers male
fertility, so both of you should quit if you
can. You might also want to cut back on
artificial sweeteners and processed food,
caffeine, and excessive alcohol.
Take a Multi-Vitamin Daily
It is possible that you are not getting enough
nutrients through your diet, so taking an
extra multi-vitamin is a great thing to start
doing today. Get into the habit of taking
vitamins daily, and once you become pregnant,
switching to a daily prenatal will be easy
to do.
6. Health Screenings for Women
As a woman, taking your health seriously is of the
utmost importance. One way to do
this is to get routine screenings that look at
various aspects of your health, from your
blood pressure and cholesterol, to your stamina
and physical health. Here are some of
the more important health screenings women need
to get.
Blood Pressure and Cholesterol
These are two simple screenings that everyone
should get done regularly, including if
you are a woman. In fact, women often have a
higher risk for heart disease and other
cardiovascular conditions, so you should start
these tests around age 18-20. Your
doctor may request to perform the test each
year if you are at a high risk, or do them
every few years when you go in for routine
bloodwork. Both blood pressure and
cholesterol can affect your heart health and
overall health, so don’t skip this one.
Breast Screenings
As a woman, one of the most risky cancers for
you is breast cancer. While men can get
breast cancer, most people who get this type of
cancer are women. You should get
various types of breast screenings to look for
signs of cancer. The first is a basic type of
breast exam, where the doctor or nurse will
look for signs of bumps or lumps on your
breast, including examining your armpits and
areolas for irregular patterns or colors.
You should also get a mammogram each year
starting between 40 and 50 years old,
according to your doctor’s guidelines.
Osteoporosis Screenings
One of the more common medical conditions women
need to be careful about is
osteoporosis. This is when you lose some of
your bone density, which can easily
happen with women as they age. You need to
focus on diet and nutrition, as well as
proper exercise to help prevent osteoporosis.
You can also get early treatment by
getting osteoporosis screenings periodically.
This often includes getting a bone density
scan, then following that up with x-rays of
your bones.
Blood Glucose Tests
Finally, as a woman you might be at risk for
diabetes. Type 2 diabetes can occur at any
time during your life, whether you are at a
high risk for it or not. It is important to get
routine bloodwork, including checking your
blood glucose levels, so you know whether
or not you are pre-diabetes or if you already
have diabetes now and need to get it
treated.
7. Common Mental Health Issues in Women
It is essential that you really pay close
attention to your mental health as a woman, just
like men need to. It is imperative that you not
ignore symptoms of certain mental health
conditions, whether you have stress or clinical
depression. Here are some of the more
common mental health issues women tend to face.
Stress
This is probably one of the biggest and most
common mental health issues that plagues
women. While both men and women can definitely
get stress, there have been many
studies to show that women in general are at a
higher risk for getting stress. The good
news is that there are a lot of easy and
healthy ways to reduce your stress levels, from
changes in your job and home life, to healthy
lifestyle changes like exercising more
often and making sure you focus on self-care.
Anxiety
Another big mental health dilemma among women
is anxiety. Anxiety in general is equal
among men and women, but there are certain
types of anxiety that you are more prone
to. This includes generalized anxiety disorder
(GAD), panic attack disorder, post-
traumatic stress disorder (PTSD), and specific
phobias like agoraphobia. If you struggle
with a high amount of stress, that can also be
a contributing factor to your anxiety or
panic attacks. For anxiety, remedies range from
cutting out caffeine and alcohol, to
taking anti-anxiety medications.
Depression
Along the same lines of anxiety is depression,
which is also a bigger risk in women.
Studies have shown than women are twice as
likely to get depression and have more
suicide attempts. Women tend to commit suicide
more often than men, and
approximately 12 perfect of women are suffering
from depression, while the number is
only 6 percent with men. However, men are more
likely to actually die from the suicide
attempts. Either way, no matter your gender,
you should never ignore your depression.
Get help from a licensed mental health
professional right away.
Eating Disorders
Eating disorders are also considered a mental
health condition, and are more common
in women. Men still get anorexia and binge
eating disorder, but women are at a higher
risk. If you feel that you might have an eating
disorder like bulimia, anorexia, binge
eating disorder, or overeating disorder, you
should talk to a doctor as soon as you can.
These disorders affect your mental and physical
state, and can even be life threatening.
8. Vitamins and Supplements for Teens and Women
Everyone, regardless of their gender or age,
should be focusing on health and proper
nutrition. As a woman, there are certain
vitamins that can really help with your physical
and mental health, particularly with diseases
and medical conditions you are at a higher
risk for.
Antioxidants
You guessed it – you need your antioxidants!
There are many medical conditions as a
woman that can be affected by malnutrition,
which is often so subtle you don’t realize it.
A good place to start is by making sure you are
getting the vitamins classified as
antioxidants, which are vitamins C, A, and E.
Vitamin C is easy to get from citrus fruits
and vegetables like broccoli. You also want to
try to get more vitamin A and E, all of
which can help with your heart, illnesses, and
infections in your body. Vitamin
supplements are available if you don’t think
you get enough of these vitamins through
your diet.
B Vitamins
The next class of vitamins essential for women
are the B vitamins. There are many
different B vitamins, including B complex
supplements and the B vitamins individually.
All of them are important for you to grow
healthy and strong, from a child to a senior
woman. For example, vitamin B1 helps you to get
more energy, while B5 is good for
balancing your hormones. If you are in your
reproductive years, folate or B9 is important
to grow a healthy baby. You can get B vitamins
through natural food sources or with a
multi-vitamin that you take each day.
Vitamin D
Don’t forget about your vitamin D, which you
can get from a number of different natural
food sources. Vitamin D is going to help you
build strong bones, which is essential for
preventing conditions like osteoporosis. As you
know, women are at a high risk for such
diseases. Vitamin D can also help to improve
your immune system and help give you
more natural energy throughout the day. The
best source of vitamin D comes right from
the sun’s UV rays.
Vitamin K
Lastly, you should try to get adequate amounts
of vitamin K each day, either with a
supplement or with foods like blueberries,
broccoli, and spinach. Vitamin K is great for
your immunes system, helping you to fight off
colds and other illnesses. It can also help
with your digestive health and promote healthy
gut bacteria.
9. Women and Obesity: Help for Weight Management
As a woman, you know that your body is your
temple, and you need to take good care
of it. After all, this is the only body you
will ever have. A part of having a healthy body is
maintaining a healthy weight. If you need to
lose some weight, this article is going to be
very useful for you.
How to Know You Are Obese
Many women know when they are a little
overweight, based on how their clothes fit or
how they look in the mirror. However, in terms
of obesity, it is a different level of being
overweight. This is when you face certain
negative side effects and potential
complications as a result of your weight.
Obesity is generally determined by your body
mass index, or BMI. This is a measurement that
is determined by your gender and
height, as compared to your weight. There are
plenty of calculators and tables online to
help you figure out what your BMI is. For
women, if your BMI is 25-29, you are
overweight. You are in the obesity category if
it is above 30.
Common Risks of Obesity
While it might seem obvious why you are obese,
this is not true for everyone. Some
women exercise regularly and follow a
relatively healthy diet, having no idea why they
keep gaining weight, or why it is difficult for
them to lose weight. Your diet can definitely
play a factor in your weight, even if you think
you have a healthy diet. You may be
taking in too many calories, a high amount of
fat, or too many carbs. Lack of proper
exercise to burn fat is another issue. There
are also genetics that play a role, along with
medications and certain medical conditions,
like thyroid diseases and polycystic ovarian
syndrome (PCOS). You might want to see your
doctor before you try to lose weight to
figure out how you gained it in the first
place.
Tips for Overcoming Obesity
If you are in the obese category according to
your BMI, now is the time to start losing
weight. You can make small changes at first
until you get into the groove of weight loss.
You really want to develop a new healthy
lifestyle, not just try to lose weight for the sake
of it. Follow a healthy diet, track everything
you eat, drink plenty of water, and exercise
3-5 days a week to start with.
10.
Everything You Wanted to Know About the Pelvic
Exam
Part of being a woman is going to the
gynecologist and having a pelvic exam. These
typically start when you are a teenager or
possibly not until you are in your early 20s.
You may need to get one annually, or every few
years, depending on your overall
health. Here is more information about the
pelvic exam.
The Pelvic Examination
If you have never had a pelvic examination
before, you may be curious what is involved,
but you also might just be wondering what
happens during this examination, even if you
have had one before. The pelvic examination is
not the same thing as a pap smear,
though they are often done at the same time. A
pelvic exam is when your doctor looks
at various pelvic organs, such as your cervix,
vagina, and ovaries. They might also
examine your uterus during this time. There are
many reasons you might get the exam,
from the fact that you just started your
period, want to get birth control, or are having
issues like itching, swelling, pain during
intercourse, or an unusual odor.
Preparing for the Exam
The first thing you should understand is that
the exam only takes a few minutes, even
when a pap smear is also being done at the same
time. However, you will be instructed
to follow a few simple guidelines before going
in for your appointment. For example, it is
not uncommon to be asked not to have
intercourse about 24 hours before the exam.
This makes it easier for your doctor to perform
the pelvic exam and see clearly the
condition of your various pelvic organs.
You should also try not to use a tampon,
vaginal douche, or powders in the area the day
before and day of your exam.
Why it is Necessary
There are several reasons you should get
periodic pelvic exams. First of all, it is good
for overall gynecological health. These are
often done if you are trying to get pregnant
or to confirm your pregnancy, as well as to
look at early warning signs of cancer. It can
also help to examine the causes of sexually
transmitting infections and diseases.
Pelvic exams may also be performed if you show
symptoms of certain medical
conditions, including urinary tract infections,
unusual discharge, and pelvic pain or
bleeding. See your doctor if you have these or
other odd symptoms related to your
gynecological health.
11.
Heart Disease Risks and Prevention
Heart disease affects millions of men and
women, but recently it has shown to be a big
problem in women. In fact, heart disease is one
of the leading causes of death in older
women. Now is the time to focus on your heart
health and really work on preventing
such tragedy. Here are some things to know
about your risk and what you can do about
it.
Risk Factors for Heart Disease
Many of these risk factors are far both men and
women, while others are specific to
being a woman. You are already at a high risk
for heart disease being a woman, but
there are risk factors related to your
lifestyle, health, genetics, and other factors that
might increase your risk for heart disease even
more. With both men and women,
common risk factors for heart disease include
having diabetes, high blood pressure
(hypertension), high levels of cholesterol, and
being overweight. Lifestyle choices like
drinking and smoking can also increase your
risk. For women, there are also additional
risk factors, including going through menopause
and having complications during
pregnancy.
What You Can Do About Your Risk
All women should live a healthy lifestyle and
visit their doctor regularly to be examined
for heart disease and other cardiovascular
problems, not just those at a high risk. If you
want to prevent heart disease, the first thing
to do is quit smoking, eat a healthy diet,
manage your weight, and get regular exercise.
These are the basic principles of living a
long, healthy life. Aside from that, your doctor
might advise you to stop taking certain
medications, look at your family history, and
want to perform certain tests to look at
exactly how high of a risk you have for heart
complications.
Symptoms of a Heart Attack
Even if you do everything you can to prevent
heart disease, you may still be at risk. You
should be aware of the symptoms of a heart
attack so you can get emergency medical
treatment right away. Many women don’t realize
they are having a heart attack until it is
too late. The symptoms may include the common
pain in the left arm and shoulder and
pain in the chest, but there are more subtle
symptoms as well. This includes pain in the
shoulder, neck or jaw, nausea or vomiting,
sweating, and being lightheaded. Call your
doctor if you show these symptoms, but aren’t
completely sure it is an emergency.
12.
Self-Care and Wellness for Women
While you might focus a lot on your physical
health, working hard to lose weight and
avoid certain medical conditions you are prone
to, you should also focus on your mental
health. This is when you think more about
general wellness and practice self-care. This
can benefit nearly every facet of your life.
Here are some easy ways to practice self-
care and wellness as a woman.
Exercise Daily
The first thing you can do in order to pay more
attention to yourself is to exercise. This
isn’t just for fitness or weight loss, but
because it can help your mental wellbeing as
well. Exercise is great for boosting energy and
getting in a better mood thanks to the
endorphins that are released. Exercising can
also be wonderful for relieving stress, with
just a few minutes of a walk each day. Try to
find ways to get your body moving every
day, whether you take a walk during your break
at work, you go to the gym in the
morning, or you try hiking during the weekend.
Find More Alone Time
As a woman, your days are probably over-filled
already with things to be done, but
make sure you find some time for yourself. This
might be just 5-10 minutes a day, so
make it count. Depending on your schedule, you
can choose what time of day is best.
This might be a 20-minute bath in the evenings
after you have put the kids to bed, or a
few minutes in the morning with your cup of
coffee before the rest of the household
wakes up.
Write in a Journal
Journaling is highly recommended for anyone,
but as a woman, it is even more useful
for you. You might have a full schedule, a high
amount of stress, or simply need to vent
your frustrations without upsetting anyone
else. Journals can be therapeutic and
cathartic, allowing you to narrow down what is
wrong, help with physical health, and
improve mental health and clarity. There really
is an endless amount of reasons to write
in a journal, and today is a great day to
start.
Stop Feeling Guilty
As a woman, you might find that you feel guilty
a lot of the time. Guilty feelings tend to
be more prevalent in women, especially if you
feel like you are lacking in a certain area
of your life. This might be guilt over having
to work while your kids are with a nanny or
babysitter, guilty you don’t have enough time
for your significant other, or feeling like
you haven’t been spending enough time with
friends. It is time to let go of that guilt and
be realistic about how much time and energy you
have.
13.
5 Reasons Every Woman Should Exercise
You may not want to hear it, but exercise is
very important for you. Everyone should be
fitting regular fitness into their routine, but
you also have some unique benefits as a
woman. Here are 5 different reasons to start
exercising on a regular basis.
1. It Gives You a Natural Mood Boost
One of the great things about exercising
regularly is that it makes you feel so much
better. It is high on the list of the best ways
to naturally make you happier and reduce
stress at the same time. This is all thanks to
endorphins, which are happy chemicals
you already have in your brain. When you
exercise, it helps you release those
endorphins, helping you to feel happier and
more energetic. Exercising for around 30
minutes or so a day really boosts your mood.
2. You Can Reduce Certain Health Risks
Exercise is wonderful for so many reasons, from
weight loss to giving you more energy.
Another reason you should exercise is because
it helps to reduce your risk for serious
medical conditions. This includes physical
conditions like osteoporosis and heart
disease, both of which are a high risk if you
are a woman. Exercising has also been
shown to reduce the risk of dementia in older
adults. There is no cure for dementia, so
prevention is your best chance.
3. It Helps with Your Sex Life
If you feel like your sex life has been lacking
as of late, why not feel sexier and get more
confidence with exercise? There are many ways
exercising can improve your sex life.
First of all, it will give you more confidence
due to becoming fit, healthy, and losing
weight. It can also improve your sexual desire
thanks to the natural mood boost and
increase in energy you get. This is great for
both women and men.
4. You Can Lose Weight
The reason many women choose to exercise
regularly is to help them lose weight.
While you should still follow a healthy diet,
exercise definitely helps you manage your
weight. It is important at any age, from teen
and young adult years, to being an older
adult and senior. Weight loss also has other
benefits, like improving your confidence,
helping with your sex life, and reducing the
risk of heart disease, diabetes, and arthritis.
5. Exercise is Great for Mental Health
While your physical health is very important to
pay attention to, you should also be
focusing on your mental health as well. It is
imperative that you not forget about your
stress level and mental health conditions like
anxiety and depression. Exercise can help
you manage these types of mental health
conditions.
14.
Signs of Perimenopause
Menopause is the stage of life that a woman
goes through after she has completed her
childbearing years. Once you get to menopause,
you no longer need birth control as
your menstrual cycle changes and you can’t get
pregnant any longer. However, there is
a short period before this occurs called
perimenopause, where it gives you warning
signs that menopause is fast approaching. Here
are some signs that you are going
through perimenopause.
Physical Signs
The majority of signs of perimenopause are going
to be physical, so this is a great place
to start. You will notice that the signs of
perimenopause vary between typical PMS and
menstrual cycle signs to those commonly
associated with menopause. It makes sense
since this is the transitional period to menopause.
Some physical signs to be aware of
include having hot flashes, breast tenderness,
urine leakage, urinary urgency, and
discomfort during sex. You might also have
vaginal dryness and a lower sex drive.
Irregular periods are also common with perimenopause.
Mental and Behavioral Signs
There are also a few mental and behavioral
changes that are common signs of
perimenopause. To start with, you may feel
fatigued, but not always in a physical sense.
It is simply an overwhelming sense of
exhaustion, often linked to high amounts of stress
or anxiety during this time. You may notice
that you have trouble falling asleep or
staying asleep, that you tend to get more mood
swings, and your irritability around the
time you would have PMS is much worse.
Risk Factors for Early Perimenopause
Perimenopause and menopause are not unusual,
and something you should expect to
experience as a woman in your 40s, 50s, or
possibly even your 60s. This will occur
before your periods are gone for good.
Typically, perimenopause occurs for about a
year before actual menopause starts. While this
usually occurs with middle-aged
women, it is possible that you have
perimenopause symptoms at an earlier age.
Women who go through this often have a genetic
link, where other women in their
family tree also had early menopause. You may
also get early perimenopause if you
have had a hysterectomy or you have gone
through cancer treatments.
While perimenopause is a normal occurrence,
there can be complications if you have
severe pain or heavy bleeding with clots. Talk
to your doctor if these or other worrisome
things are occurring and you believe it is
related to your gynecological health.
15.
What You Should Know About Menopause
As women age, they go through various life
phases, including teen years, the
childbearing years, and then menopause. During
menopause, you can no longer get
pregnant and will not have your menstrual
period for an extended period of time. Here is
more information about what it is like to go
through menopause.
Symptoms of Menopause
Menopause can often sneak up on you, where you
don’t realize what is happening until
you see your doctor about odd physical or
mental symptoms. Some women do get
perimenopause first, where you experience some
menopause symptoms prior to
actually having menopause. This is actually a
good thing because you have this for
about a year before menopause, giving you
plenty of time to adjust to the changes in
your body.
When menopause arrives, you may have any
combination of symptoms. Some women
have severe hot flashes, while other women
don’t have them at all. Aside from the hot
flashes, you will have no more period and your
PMS symptoms should be much
different than they were before. You might have
a little weight gain, especially around
your midsection. You may also have vaginal
dryness as a result of the decreased
hormone levels in your body. While you can no
longer get pregnant naturally, you may
still be able to carry a baby through in-vitro
fertilization.
When You Will Go Through it
You can go through menopause at different ages,
but the majority of women will have it
occur between 45 and 55. Some women have it
much younger, starting with
perimenopause first. Other women luck out and
last until 60 or older before going
through menopause. The average age for
experiencing early stages of menopause is
about 51 years of age. It takes a while for
your body to adjust fully to menopause, but
seeing a doctor early on can make it a lot more
comfortable for you.
Potential Complications
While menopause is completely normal and
something most women will go through, it
does have some mild complications. First of
all, with the vaginal dryness and changes in
your mood and physical health, you might
experience a steep decline in your sexual
interest. This often goes away once you get
used to the changes your body is going
through. You are also at a risk for medical
conditions like osteoporosis when you go
through menopause.
16.
Dealing with an Overactive Bladder
Women deal with a lot of medical conditions and
have a higher risk for certain diseases,
from heart disease to menopause. Another
medical condition that women often have a
higher risk of than men is an overactive
bladder. This affects millions of people in the
U.S. alone, and can be really frustrating to live
with. The following information helps you
understand overactive bladder and get a better
handle on it.
About Overactive Bladder
First of all, it helps to know a little more
about what an overactive bladder is and how it
might affect you. In the United States alone,
about 33 million men and women suffer
from an overactive bladder, even more when you
are looking at the worldwide numbers.
There are about 10% more women than men with
this condition, looking at
approximately 40 percent of adult women with
the condition. Since this is often an
embarrassing affliction, many people will not
visit their doctor and instead look for
natural and home treatments. It is essential
that you understand what happens when
you have overactive bladder so you know if a
visit to your doctor is warranted.
How it Affects You
Having an overactive bladder means that you
will get an urge to urinate immediately.
There are often no warning signs, and if you
can’t get to a bathroom fast enough, you
may suffer an accident. This is also known as
urine incontinence. This can create
feelings of severe panic and anxiety any time
you are not at home or not near a
restroom. Aside from the sudden urge to
urinate, you may find that with an overactive
bladder you also urinate more frequently and
that as soon as you feel the need to
urinate, you have an accidental leak of urine
involuntarily. If you wake up multiple times
at night to urinate consistently, that can be
another very common sign of this condition.
What Can Be Done About it
If you are dealing with incontinence or an
overactive bladder, you should talk to your
doctor. There are a variety of medical
treatments available. Aside from that, there are
also some things you can do at home. This
includes getting to a healthy weight,
reducing alcohol and caffeine, and quitting
smoking. Having a healthy, active life can
also be good for you, so don’t shy away from it
just because of your overactive bladder.
17.
Osteoporosis: Prevention, Diagnosis, and
Treatment
One of the more common medical conditions that
plagues women more than men is
osteoporosis. This occurs when you lose bone
mass and density, often from natural
aging. This can create a lot of different
issues for you, so it is best that you try to prevent
it. Here is more information about osteoporosis
and what you can do about it.
Causes of Osteoporosis
Anyone can get osteoporosis, though it is often
considered something women get. This
is only because the risk is much higher in
women. It is something that affects millions of
people around the world. There is no single
cause of osteoporosis since it is simply a
loss of bone density, but there are many
contributing factors. If you are a woman, you
are already at a higher risk. Some other risk
factors include malnutrition and not getting
enough vitamins and minerals, being an older
adult, and having a thinner frame. You
might also be at risk if other people in your
family had osteoporosis. Additional risk
factors include smoking and drinking, not
getting enough exercise, and using certain
medications.
How to Know You Have Osteoporosis
Not sure if you are currently suffering from
osteoporosis? Only a doctor can tell you that,
unfortunately, and there really are no early
warning signs and symptoms. However, as it
progresses, you might start noticing a few
changes in your body. This includes a
posture that is stooped that you can’t seem to
straighten out, getting shorter over time,
and having back pain that never really goes
away. If you are experiencing these
symptoms, talk to your doctor about examining
you for osteoporosis.
Preventing Osteoporosis
When you look at the common risk factors for
osteoporosis, you should be able to tell
what you might be able to do to prevent it.
This includes quitting smoking and drinking if
you do it excessively and following a healthy
diet. Nutrients that are good for preventing
it and strengthening your bones are vitamin D
and calcium. These are found in milk and
dairy, but also in many fruits and vegetables.
You should also be getting an adequate
amount of exercise on a regular basis.
Your doctor can start treating osteoporosis
during the early stages by changing your
diet and giving you proper medications. You may
also need to be careful about falls and
watch out for your physical activity if you are
diagnosed with this condition.
18.
Cancer Toxins to Avoid
As a woman, cancers like breast and ovarian
cancer are a high risk, but you can get
any type of cancer out there. While some of
your risk has to do with genetics and
lifestyle choices, there are also some toxins
you may not be aware you are exposed to.
Make sure you avoid these cancer toxins.
Pesticides
The first type of toxin that can potentially
lead to cancer is pesticides. Pesticides are
most often found in your food, but by making
smart choices and rinsing what you can,
you have a great method for reducing how many
pesticides you ingest. Typically, it is
just a small amount of residue, but any amount
you can wash off, the better you will be.
The pesticides that may cause cancer are
herbicides, insecticides, and fungicides. They
can not only lead to cancer, but pose other
serious health risks as well. The biggest
culprits for these toxins are produce and meat
products.
Arsenic
Believe it or not, you might also be ingesting
some arsenic into your body, which is
another known cancer toxin. Arsenic is of
course a deadly toxin to be avoided, but it is
also found in common foods and drinks you
wouldn’t think of. This can be anything as
simple as apple seeds, to something like wine.
Many red and white wine uses a small
amount of arsenic, and the World Health
Organization is looking at how even small
trace amounts might increase your risk for
cancer.
Chloroform
Chloroform is a chemical that is a little less
common, but can be found in oxygen, food,
and even your own water. This is most often a
concern when you live somewhere that
doesn’t have clean drinking water, or if you
eat a lot of processed foods. This is yet
another reason to try and stick to whole, fresh
foods, and go organic whenever possible.
As you can see, simple foods you eat every day
could possibly have dangerous toxins
that lead to cancer and other serious diseases.
By sticking to fresh foods, cooking at
home, and making sure everything is rinsed
thoroughly, you are going far at reducing
how many of these toxins you ingest into your
body. You can also talk to your doctor
about other potential cancer risks,
particularly for the cancers that are a higher risk for
women, like breast cancer and ovarian cancer.
19.
Natural Treatments for UTIs
A UTI, or urinary tract infection, is
definitely no fun. It is not only uncomfortable, but
often very painful. This information is going
to give you some insight into what can be
done about a UTI right at home.
Drink Plenty of Water
The first thing you need to do if you have a
urinary tract infection is to drink plenty of
fluids, particularly water. These infections
can get worse and much more painful if you
ignore them so much to where you get
dehydrated. You want to flush out the bacteria
from your body, which is only possible by
drinking a lot of water. While this is probably
not enough on its own to treat a UTI naturally,
it is definitely a good first step. You
should not drink an excessive amount of water,
so also keep that in mind.
Keep the Area Clean
This is good both for treating a urinary tract
infection you already have, and preventing
one in the future. If you tend to get frequent
UTIs, you know to focus more on
prevention. You always want to keep the area
clean and dry. This means taking a
shower every day and paying close attention to
that area while washing, wearing dry
and clean underwear, and trying to wear
loose-fitting clothing whenever you can. You
don’t want to give bacteria a place to grow.
Get Plenty of Vitamin C
There are two nutrients that are really
important for treating a UTI naturally, including
probiotics and vitamin C. If you can only get
one in, go for the vitamin C. You probably
know this nutrient from recommendations based
on preventing a cold, flu, and similar
conditions. It can also help with urinary tract
infections by providing more acidity in your
urine to kill bacteria that ends up in that
area. Get vitamin C from citrus fruits and
vegetables, or simply by taking a supplement
each day.
Use Heat, Not Cooling
Since the area around your vulva burns a lot
with a UTI, it might seem like you should
cool it off, but that won’t soothe it like you
think. You actually want to warm it up by
placing a heating pad in the area, or even
getting underwear just out of the dryer and
putting them on. This not only soothes the
area, but helps to keep it dry and kill bacteria
that is causing the UTI.
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