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10 Health Tips for the Ladies

Want a pocket guide to healthy living? Here it comes

Well ladies, everyone is so busy nowadays that no one has time to tell you the tips of lifetime of wellness.

1.No diet

"Healthy eating doesn't mean you have throw away your favorite collection of wine or boxes of lovely chocolates. The key is moderation. Get a mix of everything, I.e. lean proteins, healthy fats, smart carbs, and fiber."

2. Cardio only not enough

Ladies you need a mix of cardio and weight-bearing exercise at least three to five times a week to help prevent osteoporosis, heart disease, cancer, and diabetes. Exercise also promotes good self-image, which is really important to a woman's mental health.

3. Stress go away

"Most of patients' issue is stress in everyday life. Stress can have significant health consequences, from infertility to higher risks of depression, anxiety, and heart disease. Find the stress-reduction method that works for you and stick with it."

4. Avoid excess Calcium

"Too much absorbed calcium can increase the risk of kidney stones and may even increase the risk of heart disease. If you're under 50, go for 1 gram per day, while over-50 women should be getting 1,2 grams per day mainly through diet -- about three servings of calcium-rich foods such as milk, salmon, and almonds."

5. Consult your doctor regularly

If your are 21 or older, regular Pap test to check for cervical cancer every 3 years. For 30-65, you can get both a Pap test and HPV test every 5 years. Older than that, you may be able to stop testing if your doctor says you are low risk. If you are sexually active and have a higher risk for STDs, get tests for chlamydia, gonorrhea, and syphilis yearly. Take an HIV test at least once, more frequently if you’re at risk. Don't skip your yearly checkup. Your doctor needs to annually assess many other issues such as potential infection, your need for contraception, and sexual complaints.

6. Get more sleep

"Sleep needs differ, but if you have trouble getting out of bed, tire easily, or have trouble concentrating, you likely aren't getting enough. Recent studies suggest this can put you at greater risk of heart disease and psychological problems."

7. Birth control

"Birth control not only can it keep you from getting pregnant before you're ready, studies show it can lower the risk of uterine and ovarian cancer as well as regulate your cycle."

8. Screening

"Doctors can now screen people with a family history of breast cancer, ovarian cancer, and chronic diseases to assess their risk -- and then consider preventive measures. Talk to your doctor."

9. Fertility

"While many women have no problem getting pregnant in their late 30s and even into their early 40s, a woman's fertility may start to decline as early as 32. So if you want to have kids, talk to your doctor

10. Healthy habits

Smaller things that can make bigger impact.

Brush your teeth twice a day and floss every day.

Don't smoke.

Limit your alcohol. Keep it to one drink a day.

If you have medication, take it exactly how your doctor prescribed it.

Use sunscreen and stay out of the sun from 10 a.m. to 3 p.m.

Take time every day to invest in your health.

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