ضرورت رعايت بهداشت دستگاه تناسلی زنان

ضرورت رعايت بهداشت دستگاه تناسلی زنانThere's a fairly easy formula if your goal is to keep away problems like heart disease and strokes.Eat more vegetables and fruits.Choose whole grains. Try brown rice rather than white. Switch to whole wheat grains pasta.Choose lean protein like poultry, fish, beans, and legumes.Cut down on processed foods, glucose, salt, and saturated extra fat.When eating healthy, flexibility works best, says Joyce Meng, MD, associate teacher at the Pat and Jim Calhoun Cardiology Middle at UConn Health. If you want to follow a strict diet program, do it now. If not, it's Alright. "Find what works for you."Tricia Montgomery, 52, the founder of K9 Fit Team, is aware first-hand how the right lifestyle can help. For her, choosing well balanced meals and planning small, frequent meals works well. "I don't deny myself anything," she says. "I still have dessert -- key lime pie, yum! -- and I love freezing gummy bears, but moderation is key."Exercise Every DayThe more vigorous you are, the better, Meng says. Exercise raises your center health, creates muscle and bone strength, and wards off health problems.Aim for 2 and a half hours of moderate activity, like brisk walking or dancing, every week. If you are OK with energetic exercise, adhere to 1 hour and a quarter-hour a week of things like participating in or jogging tennis games. Add a couple of days of strength training, too.If you're active, try short bursts of activity throughout the full day. Walk often. A good target is 10,000 steps a complete day. Take the stairs. Playground your car far away from your destination.Montgomery exercises every day, often with her dog. By adding lunges, squats, and stairs to a walk, she converts it into a costed electric power workout. "I also am an enormous Pilates fan," she says.Lose WeightWhen you reduce weight you'll decrease your risk of cardiovascular disease, type 2 diabetes, and cancers.Aim for a slow, constant drop. Make an effort to lose 1-2 pounds weekly when you are energetic and eating better."It doesn't need to be an hour of strong exercise every day," Meng says. "Any tiny bit helps."Because you improve, dial up the time and how hard you workout. If you want to lose a total lot of weight, try for 300 minutes of exercise a full week."Eating a healthy diet will go a long way," Meng says. Begin by cutting glucose, which she says is often hiding in plain perception -- in store-bought items like salad dressing, packed bread, and nut products. Try to avoid soda and sugar-laced coffee drinks, too.Visit YOUR PHYSICIANGet regular checkups. Your physician monitors your health background and can help you stay healthy. By way of example, if you're in danger for osteoporosis, an ailment that weakens bone fragments, he might want you to get more supplement and calcium D.Your physician may recommend screening process tests to monitor your health and get conditions early on when they're much easier to treat.Keep the relative lines of communication wide open. "When you have questions, ask your physician," Meng says. "Be sure you understand things to your satisfaction." If you're worried about a medication or procedure, talk to him regarding it.Cut Down Your stressIt can take a toll on your health. You probably can't avoid it entirely, but you will get ways to ease the impact. Don't take on too much. Make an effort to set limitations with yourself while others. It's OK to say no.To relieve stress, try:Deep breathingMeditationYogaMassageExerciseHealthy eatingTalking to a close friend, family member, or professional counselorCreate Healthy HabitsToday if you make the right alternatives, tomorrow you can ward off problems.Clean your pearly whites each day and floss every day twice.Don't smoke.Limit your liquor. Keep it to one drink a day.If you have medication, take it just how your doctor recommended it.Improve your sleeping. Aim for 8 hours. If you have trouble getting shut-eye, speak to your doctor.Use sunscreen and stay out of the sun from 10 a.m. to 3 p.m.Wear your seatbelt.Devote some time every full day to invest in your health, Meng says.It paid off for Montgomery. She says she overcame health issues, seems good, and has a confident outlook. "My life," she says, "is changed forever."