Five things you can do to be a healthier woman
Colleen Doyle,
Director of Nutrition and Physical Activity with The American
Cancer Society suggests that the most important ways for a woman
to stay healthy and reduce her cancer risk, include the following:
Do not Smoke
Because heart disease is being identified as the number one
killer of women, smoking can be harmful to a woman's heart health.
Eat Healthfully
Since diet also plays an
important role in women's health, women need to be smart about
eating and food choices so that they will be getting the needed
vitamins and minerals for their bodies.In terms of developing an
effective way to start to make better food choices, Doyle
recommends writing down everything you eat during the course of
the day, in order to help keep track of calories.
Equally important is the process of making observations about your
eating habits.
Increase physical activity
Most important of all, women need to stay physically active,
not only to lose weight, but also to lower their risk for many
diseases. According to the American Cancer Society, there is
clear and convincing evidence that physical activity directly
reduces the risk of breast and colon cancers. Research bears out
that physical activity is connected to a 10-25% reduction in the
risk of breast cancer and a 25-50% reduction of colon cancer.
So what kind of exercise is best? Only you can decide by trying
out a few different things such as biking, jogging, pilates,
yoga, or just going for a brisk walk. Even 10 minutes a day of
exercise can have a benefit, but you need to be consistent.
Maintain healthy weight
You may need to ask
yourself questions such as:
How often am I eating high- calories foods during the day?
How much salad dressing am I actually using at lunch, or dinner?
How many sweetened beverages have I had today?
Cutting down on sugary fruit juices and sodas alone can make a
significant difference in one's weight.
One of Doyle's obese clients decided to stop drinking sugary
fruit juices and lost 17 pounds in one month. Doyle uses this
example to help underscore the fact that many fruit juices
contain high sugar content, and therefore add to your calorie
count every day. Not a good thing if you are determined to keep
your weight down for good health.
Reduce stress levels
Learn to manage your stress because stress can contribute to
strokes. So if you've had a hard day and your children, or
husband are getting on your last nerve, take some time for
yourself and don't feel guilty.
Take a warm, aromatic bath.
Go to the mall.
Meet a friend for tea
and don't forget to SMILE:)
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