Looking to celebrate International Women's Day 2023
with a bang?
Check out these 6 lifestyle modifications women can
improve overall well-being and feel empowered!
International Women's Day: International Women's Day is celebrated
annually on March 8th to recognize and celebrate the social,
economic, cultural, and political achievements of women. It is also a day to
acknowledge the challenges and inequalities that women still face around the
world. The theme for International Women's Day 2023 is yet to be announced, but
it is expected to be centred around empowering women and promoting gender
equality. The day is marked with various events and activities, including
rallies, marches, conferences, and cultural performances, aimed at raising
awareness and inspiring action towards achieving gender equality.
On the health side, Heart Attacks
and other cardiovascular circumstances are turning out to be more normal among
women both in India and all through the world. As per the latest measurements,
conditions like coronary episodes and heart failures kill multiple times more
women consistently. Many elements can harm a woman's heart wellbeing and
increment her gamble of creating coronary illness. One of the variables essentially
expanding women gamble of cardiovascular infections is untreated pulse issues
that hurt the heart.
Among the regenerative variables
that increment a woman's gamble of having a coronary failure is early
menopause, PCOS, gestational diabetes, and preterm conveyance. A women's way of
life decisions, like elevated cholesterol, smoking, diabetes, corpulence,
unfortunate eating, inactive way of behaving, stress, and emotional wellness
issues, can likewise affect her heart.
6 Life Style Modifications with Pros:
Women' heart wellbeing can be
improved by making specific way of life adjustments. The following are some of
the examples:
1. Healthy Eating: Eat a reasonable eating
regimen Coronary illness hazard can be essentially decreased by eating an
eating regimen wealthy in fiber, new produce, entire grains, and oats, and low
in soaked and trans fats. Intake of Trans FAT should be zero, as it’s the
biggest spoiler.
2. Daily Physical Activity/ Workout: Day to day work out Exercise assists individuals with keeping a solid weight, further develops blood stream, and decreases the possibilities creating coronary illness. The American Heart Affiliation suggests participating in oxygen consuming movement for something like 150 minutes per week at a moderate power.
Physical activity is another
important component of heart disease prevention, and women should aim for at
least 150 minutes of moderate-intensity aerobic exercise per week, which means 25 minutes per day (Sunday you can skip
J) This can include
activities such as brisk walking, cycling, swimming, or dancing.
3. Reduced Stress level: Stress can be the main cause for increase in heart disease. Stress Reduction practices like meditation, Yoga and other relaxation methods can help reduce Stress in women.
4. Quit Smoking: Giving up smoking can enhance overall health and decrease the likelihood of heart disease as smoking raises the risk of heart disease.
Additionally, quitting smoking can also have positive effects on lung health, circulation, and can even improve mental well-being. It can also lower the risk of developing other serious health conditions, such as lung cancer and chronic obstructive pulmonary disease (COPD). Therefore, it is highly recommended to quit smoking in order to improve overall health and reduce the risk of various health problems.
5. Reduce Alcohol Consumption: Alcohol consumption can lead to numerous health problems, including liver disease, high blood pressure, and a higher likelihood of developing various cancers. Therefore, limiting alcohol intake is necessary to maintain good health.
Additionally, alcohol misuse can
also cause mental health issues such as anxiety and depression, as well as lead
to accidents and injuries. It can also negatively impact one's personal and
professional relationships. Therefore, it is crucial to practice moderation
when it comes to alcohol consumption and seek help if you or someone you know
is struggling with alcohol addiction. In doing so, you can reduce the risk of
health problems and improve overall well-being.
6. Routine Check-up: Heart Disease is bound to influence women who have diabetes, hypertension, or elevated cholesterol. Maintaining Diet and Regular Check-ups can help for managing these and mitigate the risk of the said diseases.
In addition to diabetes,
hypertension, and elevated cholesterol, other risk factors for heart disease in
women include smoking, physical inactivity, obesity, and a family history of
heart disease. Women who are postmenopausal or have undergone certain cancer
treatments may also be at increased risk.
Regular check-ups with a healthcare
provider can help monitor blood pressure, cholesterol levels, and blood sugar
levels, and identify any potential health concerns early on. Women should also
discuss any family history of heart disease or other risk factors with their
healthcare provider to develop a personalized plan for managing their risk.
Apart from above, one can also seek to limit sedentary behaviour. Prolonged sitting can increase the risk of chronic diseases such as diabetes, heart disease, and obesity. Taking breaks from sitting and engaging in physical activity can help reduce this risk.
Cons of lifestyle modifications:
- Requires time and effort: Lifestyle
modifications often require a significant amount of time and effort to
implement and maintain. This can be challenging for individuals with busy
schedules or limited resources.
- Can be expensive: Eating a healthy diet and
engaging in regular physical activity can be expensive, especially if
individuals do not have access to affordable healthy food or gym
memberships.
- Requires discipline and motivation:
Maintaining lifestyle modifications requires discipline and motivation,
which can be difficult to sustain over the long term.
- Social pressure and stigma: Engaging in
lifestyle modifications, such as choosing healthier food options or
declining alcohol, may be met with social pressure or stigma from peers,
which can make it challenging to maintain healthy habits.
Conclusion:
Overall to conclude, making
lifestyle changes and working closely with a healthcare provider can help women
manage their risk for heart disease and improve their overall health and
well-being.
Maintaining a healthy diet that is low in saturated and trans fats, salt, and added sugars can help reduce the risk of heart disease. Eating a variety of fruits, vegetables, whole grains, and lean proteins can provide essential nutrients and help maintain a healthy weight.
What is
the Best message for Women’s Day:
Happy International Women's Day! Today we celebrate the incredible
achievements of women throughout history and across the globe. Let us continue
to stand together in solidarity, champion equality, and strive for a world
where every woman can reach her full potential. Here's to the women who have
fought for our rights, and to the trailblazers who continue to pave the way for
future generations. We are strong, we are resilient, and we are unstoppable.
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