Women Health and Fitness – Mental, Physical and Preventative
Health is primarily classified into three categories – mental, physical, and preventative. It is crucial for women to be physically and mentally active, monitor their diet and have access to good healthcare.
Women have basic healthcare needs like everyone else. However, the additional factors including conception, pregnancy, and delivery make their healthcare needs different from those of men. Health is primarily classified into three categories – mental, physical, and preventative.
Mental Health in Women
Mental health can be maintained by consistently performing mental activities including, but not limited to crossword puzzles, sudoku, reading, engaging in academic discussions or debates, listening to podcasts etc.
It is crucial to have “me time”. The me time can be utilized to relax, reflect, and do what is necessary to improve one’s health. It may include socializing with friends, going for massages or spas. One’s me time helps prevent depression.
Physical Fitness in Women
As age advances, women experience loss of muscle mass. Physical activities prevent the loss of muscle mass. The recommended physical exercise should comprise muscle toning, muscle building, and cardiovascular activities. Consistent exercise lowers blood pressure, controls cholesterol, reduces cardiovascular morbidity, decreases diabetes, improves mood, and prevents depression. It, therefore, improves the quality and length of life.
Only physical exercise in addition to the daily chores should be counted as a part of the routine physical activity. It is recommended that at least 2.5 hours per week – which amounts to roughly 30 minutes per day for five days per week – are spent on physical activity.
It can be further classified into light physical activity which involves the kind of workout where one is able to talk while doing the exercise and heavy physical activity which implies the kind of workout where it is difficult to maintain a conversation in the middle of the activity. Both kinds of workouts should be performed in a combination.
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Physical activity need not be in isolation. A group activity should always be preferred since social interaction allows the growth of mental health as well as physical fitness. For instance, it could be a group of friends going for a brisk walk, playing tennis or golf together and more.
Besides muscle toning, if physical activity is performed outdoors, there is an added advantage of vitamin-D absorption – a critical element in calcium metabolism and thus strengthening the bones. Increased muscle tone ensures an optimal space between joints, preventing degenerative arthritis. Physical activity also increases flexibility. Flexibility and muscle tone prevent or break falls mechanical falls like tripping.
Some socially acceptable vice changes also prevent illness and enhance health. Smoking tobacco and drinking alcohol are detrimental to health and should be avoided.
Regular follow-up with physicians is paramount to performing the necessary screening tests. Recommended screening tests as women advance in age include bone density testing, periodic mammograms, colonoscopies and PAP smears. Immunization appropriate for age such as flu, Covid-19 vaccines, pneumonia and shingles vaccines play an important role in disease prevention.
Diet for Good Health
Women need to take good care of their diet. Protein supplementation is essential, especially for post-menopausal women. Branched-chain amino acids available in the market can be mixed with milk and fruits to make smoothies or other healthy drinks. The supplementation of vitamin A, vitamin D, vitamin E, and vitamin K is also important.
One should maintain a caloric budget to prevent over-consumption or under-consumption. The latter leads to weight loss and eventually muscle loss as well. Diet should also be focused on maintaining adequate bowel function.
There are times when women feel fatigued. This is common in post-menopausal women. 7-9 hours of good quality sleep is essential to counter fatigue. Physicians screen patients for anemia, diabetes, thyroid disease, heart disease, sleep apnea, and depression for appropriate treatment.
To conclude, it is crucial for women to be physically and mentally active, monitor diet and have access to good healthcare. Besides doctor office and patient site, mHospital ensures to provide the best online medical care. Find a doctor near you and schedule an appointment today.
