According to our Statistics department, women in malaysia have a life expectancy of about 77.4 years(1) , although we know of many who live way past that.
Our health plays an integral part in our life, and it doesn’t help that as women, there seems to be a tendency to develop dangerous diseases which include heart disease, cancer, and stroke.
There are so many different ways to keep your mind and body strong and healthy, and while it’s always better to be late than never when it comes to doing good by your health, the earlier we begin to take care of ourselves, the better.
Here are some ways women can protect their physical and mental health at any age.
Avoid smoking!
It this modern world, it’s easier said than done, for many women fall into the trap of smoking initially just to fit into a desired circle of friends. Later on, it becomes an addiction, and that’s when their health starts to suffer. Countless numbers of long-term smokers die from complication due to this habit.
For women, smoking has been linked to several diseases and negative health effects, including heart disease (the number one killer of women), stroke, women’s infertility, and lung cancer. Lung cancer kills more women than breast cancer. We hope to remind readers today that when you stop smoking (or never begin the habit at all), you greatly decrease your risk of developing these diseases.
You need to move about
Take the stairs instead of the escalator, or park a little further and walk for a bit to the grocery store, for it help to keep you fit. The right amount of physical activity makes you less likely to have heart disease, stroke, diabetes, breast cancer, depression, and many more conditions. Exercise improves your bone health, sleep, and quality of life too. Apart from the suggestions mentioned above, try to get at least two and a half hours of “moderate-intensity” physical activity every week to stay healthy. Moderate-intensity activities include brisk walking, riding a stationary bike, and playing with children, etc.
Maintain meaningful, enriching relationships with others
We are not meant to live life alone in this world, therefore we need good company to enrich our lives. Even research studies have shown that social connections have the capability to keep us alive longer! When we have good company in our lives, regardless if they are family members of friends, we increase our likelihood of surviving physical health problems. Having such close connections also means that our level of happiness also increases. There was even a study indicating that that connections to other people have as big of a positive effect on your physical health as quitting well-established risk factors,(2) one of which we all know to be smoking. So, if you’re serious about living a long and happy life, take steps to strengthen the relationships you have, and make it a goal to make new friends.
Stick to a wholesome diet
When we think of all the vitamins and minerals we need to regularly consume to stay fit and healthy, it can get daunting, for it’s not at all that easy to eat enough fruits and vegetables daily, and not to mention prepare nutritious meals for yourself. The problem in, when you develop a habit of eating too many of the wrong foods and too few of the right foods, you are more likely to develop serious diseases and conditions, including cardiovascular disease, diabetes, cancer, and depression. Scientists are starting to find that unhealthy foods, such a fast foods and commercial baked goods, seem to increase your depression risk, and healthier foods, such as omega-3 fatty acids and cruciferous vegetables (like broccoli) lower your risk of depression and cancer.
Get the sleep you need
Sleep problems (including insomnia and nighttime pain) tend to affect women more often than men. Over time, not getting enough sleep is linked to obesity, heart disease, depression, and diabetes. Sleeping seven to nine hours per night can improve your mood, your memory, your stress levels, your safety, and your body’s ability to fight disease. If you have trouble sleeping, talk to your doctor – you may require sleeping aids to help you relax and get the sleep you need.
Get you health screenings done
Feeling generally well does not necessarily equate to being disease-free. Yearly health checkups and screening tests can help women spot signs of serious diseases and conditions early, such as diabetes, cancer, and heart disease, so that you have a better chance of successfully curing or effectively treating them. You’ll also be able to find problems before they cause painful or bothersome symptoms. This way, you’ll be able to live a longer and more active life free of sicknesses. Schedule a checkup with your doctor or Ob/Gyn once per year.
Form good habits!
The trick to a healthy, happy life is to develop the right habits: Habits like drinking lots of water, eating a healthy diet, getting enough sleep and exercise, and visiting the doctor regularly all help to keep you at your best health. They can help you maintain a healthy weight, manage stress, keep higher energy levels, and keep you out of the hospital. They are not always simple or easy, but they are important. Habits, especially good ones, take time to form, so do be patient with yourself and you will succeed.
Meditation and yoga really help
Ever wondered why the practice of yoga remains popular for thousands of years? Yoga includes postures like downward dog, breathing practices, and meditation. These have numerous proven physical health benefits including weight loss, decreased blood pressure, decreased risk of heart disease and diabetes, resistance to disease, and joint pain relief. Mental and emotional health benefits include significant improvement in levels of stress, anxiety and depression. If you haven’t tried either one, take the first step today and see your health improve by leaps and bounds.
References:
https://www.thestar.com.my/news/nation/2017/08/16/malaysian-women-have-longer-lifespan-than-men/
https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316
