The Ultimate Female Health Guide


The Ultimate Female Health Guide

Womens health is talked about often, but sometimes information may seem misleading or difficult to follow. It is complex to be a woman; this is because their hormonal systems make life much more difficult. Therefore, when you can be aware of your health and know how to be on top of your general health, life is easier. Let’s look at each area of your body and find out some quick tips to help you attain better health. There are ways to enjoy your body and be good to it too and it doesn’t have to be difficult.

Urinal system

Urinary tract infections are a problem that young women develop, a phenomenon that is also related to environmental and nutritional aspects such as: drinking, restraint, contraception and to some extent also sex. This phenomenon in young women is troublesome, and in some cases becomes a chronic problem of recurrent infections. The recommendations in this case include: 

  1. It is very important to drink at least 8 glasses a day. 
  2. It is recommended to drink two glasses of cranberry juice a day, as this has been found to reduce the risk of infection. 
  3. It is recommended to eat probiotic yogurt, which contains friendly bacteria and also helps in protecting and maintaining the balance between the “good” and “bad” bacteria in our body.

Digestive System

Many women suffer from bloating and nausea and it’s part of our hormonal cycle, but if it goes beyond this, you may need to make some changes. The intestinal flora consists of bacteria that are naturally present in the digestive system whose function is to assist in various physiological processes, as well as to act as a buffer that separates the external environment from harmful bacteria. The good bacteria, probiotics, are beneficial and in fact essential to the human body and are therefore welcome guests in our digestive system. The probiotic bacteria take an important part in the digestive processes of various foods, are responsible for the absorption of vitamins and maintain the integrity of the intestine. Many studies show that taking probiotic bacteria on a regular basis helps restore balance to the digestive system, prevents the population of bad bacteria from developing, improves digestive function and thus also prevents problems like bloating. Apart from this condition, balancing the population of good bacteria can prevent problems of irregular bowel movements, abdominal pain, intestinal cramps and even symptoms that are not directly associated with the digestive system like allergies and skin problems.

woman in black and white polka dots dress sitting on brown wooden floor

Liver health

The liver is not only the largest internal organ, but also the largest gland in the human body. It has at least 500 different functions, but first and foremost it serves as a powerful filter for removing toxins from the blood. It can be said that the liver is the professional cleaning company of our body: it is responsible for breaking down and sorting waste, recycling nutrients and purifying toxic substances. Choosing healthy foods for the liver for better health. You may want to consider some of the following foods for this, such as: cabbage, cauliflower, broccoli, sprouts, green leafy vegetables, herbs, beets, mustard, citrus fruits, and foods rich in sulfur such as garlic, onions, eggs and radishes.  

Heart health

The heart is a muscle and needs exercising like any other muscle in the body. In fact, our heart is one of the most important organs in the body and when we don’t take care of it, then we can set ourselves up for future trouble. Fatty foods are OK once in a while, in fact they release good happy hormones but they should be avoided daily. You should strive to exercise daily, but if this isn’t possible; try to do activity once a week; whether that is swimming, walking, cycling or gym classes. In addition, you can also look at eating some health foods such as:

  1. Chia seeds and flaxseed  –  these  contain omega 3s that are very rich in dietary fiber. It is important to eat the ground flax and chia seeds so that they are absorbed by the body.
  2. It is recommended to consume about 20 grams of almonds a day – the only ones that are basic and neutralize inflammation. They help lower blood cholesterol levels and reduce the risk of heart disease.
  3. Broccoli  – prevents blood clots and is very rich in antioxidants.
  4. Organic Green Tea – Green tea has a plethora of antioxidants, more so than black tea. Animal studies have shown that antioxidants may reduce cancerous growths. Other studies, done on humans, have shown that green tea can also maintain arterial health and normal cholesterol levels.

Menstruation (premenstrual syndrome)

During this period young women then report a tremendous hunger for carbohydrates, fluid retention, low pain threshold and possible anxiety and poor sleep. So, what is recommended to do? Eat more complex carbs, like bread, to raise serotonin and to take over the strong craving for sweet and fatty carbs. We can calm down our mood a little but generally speaking, PMS is difficult to avoid 100%. It causes plenty of difficulties too which may lead to restlessness and low energy. When this occurs, everyday life is hindered. We may have already looked at ways to stop our periods such as going on the pill, and may do this for numerous reasons. You should be aware of the side effects of the morning after pill and how this could change hormones. However, for now, here are some quick tips to assist: 

  1. Drink plenty of water – at least 8-10 glasses a day.
  2. Reduce caffeine and salt intake.
  3. Consume lean dairy products, rich in calcium and vitamin D, which in studies have been found to reduce premenstrual symptoms.
  4. Eating peanuts and almonds, which are rich in magnesium, can affect muscle relaxation and relieve symptoms. A dose of 6-7 units a day can be a suitable supplement.
  5. To relax – for example through yoga or a warm and pampering bath.
pregnant woman standing near green plants

Pregnancy and fetal health

If you are already pregnant, then you will need additional assistance. The main thing to look at supplementing (after consulting your doctor), is folic acid – This vitamin is very important in the period before pregnancy and during pregnancy itself, since – folic acid is very important in the normal development of the central nervous system in the fetus. It has been found that a lack of folic acid increases the risk of developing fetal nervous system malformations. Surprisingly, it has been found that women in the Western world do not consume a sufficient amount of folic acid in their daily diet. Consume foods rich in folic acid, such as: citrus fruits and citrus juices, whole grains, legumes and more.

Another supplement for pregnant ladies (and non-pregnant ladies for that matter), is Omega3.  New research suggests that a woman’s diet during pregnancy can affect many indicators related to fetal development and health, including its IQ. Unique omega-3 fatty acids build the brain and affect its development. The main source of these fatty acids is from the pregnant or lactating mother.  
Anemia – Women of childbearing age, suffering from iron deficiency that can lead to anemia. The reasons for the development of iron deficiency at these ages, are related to menstrual blood loss, iron-poor diet, as well as pregnancy and breastfeeding. Iron deficiency can cause fatigue, cold, breaking and hair loss, as well as a decrease in the immune system. Make sure to eat iron-rich meat protein at least 3 times a week, such as lean beef and turkey, or an iron-rich vegetable protein substitute such as tofu.

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