“Putting yourself at last is the easiest thing to do. When you are so focused on taking care of others, who’s taking care of you?
In a day, a woman has 100 things to do. The laundry needs to be folded; the files from her office need a run through; the kids may come home hungry after the school; the man of the house may ask for a cup of tea when she is busy reading a book. In spite of all this, a woman runs forward by also giving importance to her ambition and dreams, and it is quite natural that eventually, she loses the grip on her health.
Statistically, women are more vulnerable to multiple ailments and chronic conditions, which happen mainly because they always place them last when it comes to the family. However, a woman can lead a healthy life, if they follow the below schedule.
Physical Breast Exam/Mammogram
Check for lumps, tenderness, and inflammation right from the age of 20. Repeat the examination monthly at home and annually with a doctor. If required, you can always go for a mammogram. This is the simplest way to prevent, detect, and treat breast cancer and other related problems. From the age of 40, start repeating the test annually.
At the age of 21, or within 3 years of becoming sexually active, it is essential to screen for cervical cancer. Pap smear tests for the presence of precancerous or cancerous cells on the cervix, the opening of the uterus. The same screening has to be repeated every 1-3 years, depending on the individual results.
Right when you enter the 30s, take a screening test for hypo/hyperthyroidism. You can even opt for the screening before that if you have related symptoms. The same test should be repeated for every 3-5 years, even though the results are normal.
Vitamin D Test
This test is needed to check for low Vitamin D levels. Do the first test at the age of 40, or sooner if there are any Osteoporosis risk factors. Take the second test at the age of 45, and then repeat it annually.
Colorectal Cancer should not be taken lightly and it is important to start the screening when you reach the 50s. If your family has any history of cancer this should be started a little early. Repeat the test every 5-10 years based on the results and risk factors.
Bone Density Test
Women are more vulnerable to bone weakness and they should screen for Osteoporosis right when they reach the 60s. This Bone Density Test needs to be repeated every 5 years and it should be treated as a crucial one.
Source: caring.com | womenshealth.gov | realsimple.com
Ideal weight for woman:
- Height 150-155 cm – weight 54-62 kg.
- Height 155-160 cm – weight 62-66 kg.
- Height 160-165 cm – weight 66-71 kg.
- Height 165-170 cm – weight 71-76 kg.
- Height 170-175 cm – weight 76-80 kg.
- Height 175-180 cm – weight 80-84 kg.
- Height 180-185 cm – weight 84-91 kg.
- Height 185-190 cm – weight 91-96 kg.
- The Heart rate for women in the calm state is 65-74 beats per minute.
- During physical activity, the pulse ranges 120-160 beats per minute.
Normal blood pressure:
- The top blood pressure is 100-120.
- The lower blood pressure is 70-80.
- Daily calories value should be equal to 2400.
- 25-30 % of calories for breakfast;
- 40 % of calories for lunch;
- 25-30 % of calories for dinner.
Required rest and sleep time is 8 hours. Organize your sleep schedule and stick to that regardless of the tiredness and being busy.
Source: euromd.com – medical online portal
On this women’s day, let’s understand that men have the responsibility of taking care of the health of his mother, sister, wife, and daughter. Always remember, the health of a family totally depends on the health of the women in the family. Without them our world will be incomplete, right?