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Tips on Improving Your Mental Well Being as a Woman

As a woman, you know what it’s like to be over-scheduled. You know what it’s like to give to and care of others more than you do for yourself. You know what it’s like to put yourself last because someone who depends on you needs your time.

You know what it’s like to work hard all day and come home to take care of responsibilities at home, too. Or you work hard at home all day and still your work doesn’t end just because the sun sets.

Being on emotional and psychological overload has become a way of life for many women. They are strong and they can handle a lot, but sometimes in the cycle, they often lose sight of the fact that that in order to keep giving to those they love or doing what they love, they have to recharge, they have to center themselves again.

The following seven tips can help you improve your mental well being and you’ll discover that when you feel better mentally, you feel better all over.

Tip #1 - If you’re overextended, ask for help. If you feel like a mouse chasing the cheese and the cheese keeps four steps ahead of you, then you’re doing too much. It’s normal to want to handle responsibilities without wanting to ask for help. But when you’re too busy, that can lead to feelings of stress or burning out.

Tip #2 - Get rid of negativity. If you have relationships that are bad for you, it’s time to cut ties. Surround yourself with positive people - people who will nourish you and support you. Let go of past emotional hurts and anything that ties you to a negative experience.

Tip #3 - Just STOP! As a woman, you’re so busy, so on the go that you never just stop and do nothing. Even on days off, you’re busy doing something that you feel has to be taken care of. Give yourself time to stop. Take off - be unavailable to everyone but you. Meditate, get involved in yoga or something else that relaxes you.

Tip #4 - Take part in activities that you enjoy. We often let go of what we enjoy doing. We push it off to the side because we don’t feel we have the time. Make time for the activities you love.

Tip #5 - Physical health, including rest and exercise, is closely tied in to mental well being. Make sure that you’re taking care of yourself through eating right, getting plenty of rest and exercising.

Tip #6 - Unload your burdens. Don’t carry around stress inside. We all need an outlet to talk about the things that bother or upset us. Talk to your friends, a therapist, or even use a journal to get out the things that give you a heavy mental load.

Tip #7 - Live your passion. If you feel stuck or you feel like life is passing you by - or this isn’t what you signed up for, change it. It’s never too late to chase a passion you have. You might not be able to pack up and move to Paris today if that’s your dream, but take smaller steps to reach that goal if that’s what you want.

TIPS ON ENSUSRING THE BEST BREAST HEALTH

Prevention is always the key to avoiding certain health issues. For women, after heart disease, breast cancer is one of the leading causes of death. By knowing the risk factors and understanding what you can do to maintain your breast health, you can fight back against the causes of breast cancer.

Being overweight is a trigger for many diseases, including cancer. Cut down your chances of developing breast cancer by watching your weight. If you are overweight, take steps to bring your weight under control.

Exercise and eat a healthy diet. Eat foods high in antioxidants, consume plenty of fruits and vegetables and foods with the omega 3 acids. Some foods are known to help fight back against the risk of breast cancer.

Foods like tomatoes, broccoli, and cauliflower lower the risk of cancer as do high fiber foods. Be careful with how much alcohol you consume, because some studies have shown a higher risk in women who drink a lot of alcohol.

If you have diabetes, keep your levels under control and if you smoke, give it up for the sake of keeping your breasts healthy. If you haven’t had children yet, you can cut down your risk of developing breast cancer by breastfeeding your children.

You should also learn your family medical history. Know what your genetic risks are for developing breast cancer and if possible, get tested to see if you have any of the higher risk markers. If you do have a family history, avoid hormone therapy replacement.

A common myth is that breast cancer doesn’t happen to young women. Even in their teen years, women are at risk of developing breast cancer. One of the best ways to have good breast health is to perform monthly breast self-exams or (BSEs).

By performing this regular self check, you can tell if there have been any changes in the feel of your breasts. After your monthly cycle every month, do a BSE. When you’re familiar with how your breast feels, you’ll be able to tell when something doesn’t feel right or there’s a lump. If at any time, you notice a discharge from the nipple, contact your doctor right away.

Having a mammogram done on a regular basis helps lessen your risk of developing breast cancer. With the technology available today, mammograms are much better than what they used to be. The newer machines are digital and use less pressure. Because of this heightened sensitivity in the machines, they can more easily detect suspicious changes in the breast.

How to Manage Menopause Symptoms

There are many jokes about aging and some of the jokes focus on what happens when menopause hits. But the symptoms that go hand in hand with menopause aren’t a laughing matter to anyone who experiences them. You can have a few signs that menopause is approaching or you can have a lot of symptoms associated with it.

Some women notice hot flashes as one of the first signs. This is a common symptom and makes a woman feel an increase in temperature to her face and chest. You can feel hot and feel like your skin is burning. Hot flashes can cause night sweats to the point that you’ll have to change your nightwear.

Menopause can also cause a lack of interest in sex, dryness in the vagina, a loss of sleep and moodiness. The moodiness can result in an increased temper, feeling short with people, being easily annoyed or irritated. It can also cause you to feel down, worried and sad.

But, there are ways for you to manage the symptoms of menopause so that you can still feel good and so that these symptoms don’t disrupt your life. For hot flashes, the feeling of heat is coming from inside the body, but there are still steps you can take to lessen some of the heat.

Since hot flashes can happen randomly, make sure that you’re dressed in lightweight, cooler clothing that allows your skin to breathe. Avoid tighter clothes that trap body heat. You’ll also want to make sure that your home and office temperatures are set lower.

Hormone therapy is also useful in the treatment of hot flashes, but it does have side effects that can negatively affect some women. Prescription medications are also being used to help in the management of hot flashes.

Some women have found relief going naturally with the use of alternative therapies like health supplements and herbs. Acupuncture is also being successfully used to treat hot flashes.

If you’re struggling with mood swings during menopause, make sure that you’re getting enough sleep, because a lack of sleep can worsen mood swings. Stay engaged in activities that interest you and find a way to connect with other women who understand about menopause so that you’ll have emotional support.

If you’re struggling with vaginal dryness due to menopause, look for over the counter lubricants that can help. In regards to hair loss, while this can be upsetting, hair loss caused by menopause does end and the hair does grow back.

Men Aren't the Only Victims of Colon Cancer

Despite all of the age and gender guidelines, when it comes to colon cancer, the truth is that it can and does strike women - and that it can strike even in your early twenties. Colon cancer doesn’t care how old you are, where you live or how much money you make.

Women will often avoid having tests to check for colon cancer - even with a family history, thinking they’re too young or feel too healthy. The truth is that colon cancer is a silent disease until the cancer has grown and then it makes its presence known.

At first, you might start to notice some things that aren’t part of your normal routine. You might start to notice that when you have a bowel movement, you don’t feel like you were completely finished.

You might start to notice that you’re struggling with constipation or bouts of diarrhea. You might notice the size, shape and color of your bowel movements are different from what they used to be.

You might start to realize that you’ve had a lot more gas than you normally have had in the past or you feel swollen or bloated or have cramps. You may notice a low backache or feel a nagging pain in your side.

Most women have a tendency to dismiss those symptoms, thinking that colon cancer is a man’s disease or that it’s something that only happens to the elderly. Both of those beliefs are wrong.

Any time anything changes with your bowel habits, you should always see your doctor. If he tells you that you’re ‘too young’ for colon cancer or that because you don’t have a family history of the disease, you don’t need to be tested yet, you need to ignore him.

While having a family history of the disease certainly increases your odds of getting the disease, colon cancer happens even among women with no family history of the disease. If you’ve noticed changes, if you feel tired, if you’re losing weight without trying or you’ve seen blood in the toilet after a bowel movement, you need to be tested for colon cancer.

Many women avoid having the procedure done because the process of having to drink the liquid to empty the intestines is inconvenient and no one wants to spend an evening running back and forth to the bathroom. They might shy away from having the testing done out of a feeling of embarrassment.

But the truth is that getting tested for cancer is nothing to be embarrassed about and a small inconvenience can save your life. It can give you years to experience the joy and happiness of being around your loved ones and of letting your friends and family enjoy being around you.

With the availability of today’s screening tests and colonoscopy procedures, you can beat the odds against this disease. As a woman, don’t fall for the common misconception that this is a man’s disease – take precautions to protect your health.

SIGN OF AN ABNORMAL MENSTRUATION

Twenty eight days is how the average menstrual cycle is calculated. However, most women don’t fit the guidelines of an average twenty eight day cycle. There are many reasons why the duration of a cycle can change.

Gaining or losing weight can alter how long you have a monthly period. Whenever you have a virus or other temporary health problems, it can change the length of your cycle. There are many common signs among average menstrual cycles and these symptoms are mild and do go away.

Some of the symptoms you may have during a cycle are: moodiness, cramping, and puffiness. Feeling down for no reason that you can identify is normal during your menstrual cycle.

You might cry more easily. This moodiness is a result of the hormonal changes going on in your body. You might have cramps ranging from mild to painful that cause you to feel nauseated.

You might notice puffiness or feel bloated during your time of the month. While all of those are normal changes associated with menstruation, some symptoms that can occur are not normal and are signs that you need to be checked out by your doctor.

If you begin to notice that you are bleeding and it’s not time for your cycle, this needs to be evaluated. Sometimes you might notice spots of blood before your cycle is due to start. This is also something that should be discussed with your doctor.

Bleeding that lasts longer than normal and is more than normal should always be checked. How do you know if it’s too heavy? If you’re waking up in the middle of the night because of the amount of bleeding, getting out of bed two or three times at night to change a tampon or pad, then it’s abnormal.

Limiting what you do when your cycle is on because of the bleeding is also a sign of abnormality. If you stand up and blood overflows, that’s a sign that your cycle is too heavy and can be a warning sign of hemorrhaging.

If you notice that you go through more sanitary products than you should, this is a sign that your bleeding is too heavy. If you notice that you’re passing clots that are larger than normal (bigger than a quarter) then let your doctor know.

Having a cycle that lasts more than a week, causes disabling cramps or if you notice an overwhelming sense of fatigue during your menstruation, these are warning signs that something isn’t quite right.

Pain during menstruation that’s severe enough to interfere with your work or home life is a sign of abnormal cycle. If you’ve gone through menopause, any bleeding should immediately be evaluated by your doctor.

What Women Need to Know About Heart Health

Heart disease kills more women than breast cancer does, but women seem more frightened about their breast cancer odds. One of the commonly shared myths about heart attacks, heart disease, strokes and other heart health problems is that it’s not as widespread among women as it is men.

It’s a myth that women don’t have the same (if not more) risks than a man does when it comes to the heart. It’s also a myth that a heart attack can’t happen to a woman at any age.

Although you can have a heart attack or heart disease without any signs or abnormal lab tests, what you need to know is that as a woman, there are certain risk factors that can target your heart. These factors can cause you to end up with heart disease or damage to your heart from a heart attack.

Maintaining a normal blood pressure is as important for a woman’s heart as it for a man’s heart. High blood pressure is a sign that your heart is working too hard.

Watching your cholesterol level helps protect your heart. Being proactive, if you don’t have good cholesterol lab results, can help you keep your heart healthier. It’s as important to have good HDL levels as it is to have low LDL levels.

Get your triglycerides tested. This reading can be a warning sign that all is not well for your heart. The higher these are, the higher your change of developing heart problems.

You should also know what else puts you at risk for poor heart health. Not keeping your weight at a healthy level increases your chances of heart related problems. For a woman, any extra weight around the mid-section is dangerous for the heart. Failing to exercise regularly and living a high stress lifestyle with little time to relax can adversely affect the heart.

A lack of rest or prolonged periods of insomnia puts stress on the heart. One of the signs that your heart may not be at optimal health is if you feel fatigued a lot. Fatigue can be a warning sign that your heart isn’t working well and it can be a warning sign of a looming heart attack. If you suffer any unexplained fatigue, then you should be checked out by a doctor.

Women don’t always get the same heart attack warning signs that men get. For a woman, pressure in the chest doesn’t always occur when a heart attack is happening. Feeling sick to your stomach or having pain between your shoulder blades can be a sign of a heart attack for a woman.

How can you protect your heart? If you’re currently a smoker, then take steps to quit. Smoking puts a lot of stress on your heart and can cause heart disease. Lose weight if you’re overweight and exercise regularly. Avoid things that can cause your blood pressure to elevate, like eating a diet high in salt and avoid drinking too much alcohol.

Avoiding and Managing Urinary Tract Infections

Getting a urinary tract infection (UTI) happens to millions of women. They’re painful, irritating infections that can leave you feeling uncomfortable throughout the day. Once you’ve had one UTI, you’re at risk of getting a second one.

Once you take an antibiotic for a UTI, you can get what’s called a rebound infection. Some urinary tract infections will require multiple treatments to completely kill the bacteria, so you can see why it’s important to avoid these infections altogether.

The causes of a UTI are multiple. You can get them from some medication side effects, so always read your pharmacy insert when getting prescriptions. You’re at high risk for getting a UTI if you have diabetes or if you’re pregnant.

Contraceptives can cause you to have a UTI as can too much sex. E.coli from the bowel can cause a UTI to develop and you can also get a UTI infection from E.coli found in pools or water parks.

The symptoms of a UTI are feeling like you didn’t get finished urinating even after you just went to the bathroom. You might feel a burning sensation while you’re urinating and you’ll also feel like you need to go to the bathroom more often than normal. You’ll notice pain below your navel and will have a general sense of not feeling well. You may also notice an odor when you urinate.

Because managing a UTI is done through antibiotics, as soon as you notice something isn’t well, call your doctor or schedule a visit. Drink a lot of fluids, especially water - and go to the bathroom when you need to. Waiting to go gives the bacteria that causes the UTI time to multiply.

Make sure that the underwear you use doesn’t have a silky or nylon crotch. Use only cotton underwear during a UTI and don’t wear snug clothes that can promote bacteria growth.

Watch your sugar intake when you have a UTI. Check your bathroom habits to make sure that you’re not accidentally wiping bowel bacteria in a way that can lead to a UTI. Sitting in a bath can also allow bacterial infections, so if you’re prone to urinary tract infections, consider giving up the baths and showering instead.

You can avoid urinary tract infections by drinking plenty of natural cranberry juice and eating foods that help with urinary health. Foods or drinks like green tea that help with urinary health are foods that are high in antioxidants. Make sure that your vitamin levels are where they should be and take a multivitamin to make sure you’re getting the minerals you need to fight back against infections.

5 THINGS WOMEN CAN DO TO LOWER THEIR BLOOD PRESSURE

High blood pressure can adversely affect your organs, especially your heart and your kidneys - and it can rob you of years of life. Even if you’re a woman, you have just as great a risk of developing high blood pressure as a man does.

You can’t change some things when it comes to improving your odds against getting hypertension. Some women get high blood pressure as they age, but you can’t roll back the clock and become younger.

You also can’t change your genetic markers. If you have a history of hypertension in family members due to hereditary factors, you can’t change that. But there are five things you can do to lower your blood pressure.

First, you should have healthy habits in place. Eating healthy can lower your blood pressure. Your diet should consist of natural foods like fruits and vegetables and lean meats that are healthier for you.

Some foods can contribute to high blood pressure. Processed foods, red meats, and foods high in sugar can lead to high blood pressure. Having too many salty foods and adding a lot of salt to your diet can cause elevated blood pressure. Eating the wrong kinds of food can lead to unwanted weight gain, which in turn can also cause high blood pressure.

Consider cutting back on or stopping the consumption of alcohol. Alcohol raises blood pressure and so does smoking. If you can’t stop smoking on your own, get help from family members for support - or your doctor.

Second, you need to maintain a healthy body weight. For a woman, a healthy body weight can be determined by age, height and body frame. If you are significantly overweight and feel overwhelmed at the thought of losing, focus on a small portion of weight loss at a time. Aim for just a ten percent weight loss when you first start. Shedding even ten percent of your total body weight can lower you blood pressure.

Third, exercise can lower your blood pressure and lessen how hard your heart has to work. Even if you absolutely hate the thought of exercise, there are still ways that you can get active doing things you enjoy.

If you like swimming, you can swim - and even though it’s a fun activity, it’s still exercise, so it’s helping lower your blood pressure. Engaging in games like tennis or badminton can lower your blood pressure just like jogging or an aerobic workout can.

Fourth, to lower your blood pressure, lower your level of stress. High stress home or office situations or chronic worrying can raise your level. Change what you can that causes stress, but learn ways to manage stressful things that aren’t going to change.

Finally, if you’re eating right, have healthy habits in place, you’re maintaining your weight and avoiding stress but still have high blood pressure, then it’s time to get on prescription medication to bring the numbers down to a safe level for your body.

TAKE TIME OUT TO RELAX AND UNWIND

In our busy, fast-paced lives many of us do not take time out to relax and unwind - we like to work hard and play hard. This approach might work for a short time when we are young, fit and healthy, but in the end it will take its toll and start to affect our health and wellbeing.

Stress is one of the major causes of ill-health because it has such a profound physiological effect on the body. It's important to realise that stress does not only affect the mind in terms of causing anxiety or low mood, but it also has major impacts on digestion, immunity, cardiovascular health, bone health, weight management and sleep patterns.

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