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News Topical, Digital Desk : If you are not taking care of your children, family related tasks or professional work and are not taking care of your health, then you need to be alert immediately.
Busyness is a major factor linked to poor health in women. Due to lifestyle irregularities and lack of awareness, women today are suffering from high blood pressure, diabetes, and other conditions at a young age. PCOD and infertility are becoming increasingly common.
Build a foundation for your future after your forties and in your twenties. The challenges associated with menopause create unique problems. The risk of bone and muscle weakness is much higher after menopause. Hormonal changes after forty also put women at a higher risk of heart disease.
However, at the biological level, the health challenges of both men and women differ. Since women today face equal work stress and the need to juggle household responsibilities, both working women and their families must be prepared for this serious challenge.
20 years old: lay the foundation for the future
At this age, the focus is on looking good and enhancing your personality. Energy is present, but carelessness can also be rampant. A healthy diet and adequate calorie intake will keep you physically and mentally healthy. This age lays the foundation for becoming a mother after marriage. Menstrual irregularities can lead to some health challenges.
What to do?
- Keep protein, carbs and fat in your diet correct and balanced.
- Include grains, green vegetables, milk products, seasonal fruits, fish, eggs etc. in your diet.
- Stay away from processed, refined and deep-fried foods.
- There should be no deficiency of all types of vitamins, micronutrients, calcium, iron etc.
- Iron and calcium are found in a compatible environment, meaning if protein is low, iron absorption is also low.
- Keep both balanced.
- Workout and exercise will improve the health of muscles and bones.
- At the age of 25, one should definitely get tested for breast cancer and ovarian cancer once.
- Try to get at least 150 minutes of moderate-intensity exercise a week.
- Be sure to take part in walking, dancing, swimming, or any other sport. • Prioritize mental health along with proper rest and sleep.
The 30s Challenge: Balance Your Busyness
At this age, household responsibilities are greater. You also need to take care of your children and career. If you're planning to conceive, you need to be extra careful about your diet. At this age, you need to focus on eating right, along with proper diet, and exercise.
What to do?
- If you decide to become a mother, you have to pay serious attention to nutritional management in every trimester.
- Weight gain after delivery is a common challenge. Try to control weight with diet management.
- Special care has to be taken of nutrition during lactation. Ignoring health can lead to further problems.
- What to do during pregnancy: Walking, keep doing simple exercises.
- If you are overweight, then make a plan to control it after consulting a health expert.
- If there is a problem of diabetes, high blood pressure etc. in the family then get it checked.
- Whatever efforts you make to get back into the routine you had before the baby was born, do them only after consulting an expert.
- If you are facing the challenge of infertility, then take care of yourself by keeping in mind that you are not alone in this.
- For the health of bones and heart, include foods rich in calcium, vitamin D and fiber in your diet.
- Do not ignore irregular menstruation, pelvic pain.
- Adopt healthy habits. Avoid alcohol, smoking, or over-the-counter supplements. Do not take prescription medications without consulting a doctor.
The challenge of 40: Strong preparation for the second innings
Children in the family are becoming teenagers or adults. There are worries and preoccupations about them. If you are working, you face double pressure. Neglecting your health in such circumstances can lead to risks like diabetes, blood pressure, and cancer. This is also the age when you are moving towards menopause. Calcium in the body is rapidly depleting. Lack of exercise and activity, along with a proper diet, increases the risk of menopausal arthritis.
What to do?
- Do not ignore calcium and vitamin D.
- Be sure to eat foods rich in phytoestrogens (soy, flaxseed, legumes) and omega-3s (fish, walnuts) to help reduce perimenopause symptoms. This may help maintain heart health .
- To keep blood pressure under control, limit your intake of sodium and processed foods.
- Keep getting your diabetes and cholesterol checked along with cervical cancer screening.
- Don't underestimate pelvic problems or urinary incontinence. Exercise regularly (cardio, strength training). Get plenty of sleep to feel refreshed.
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