Women’s Health 101 – The modern woman is no stranger to high-stress levels. Between juggling corporate life and filling the role of mother, nurturer and whatever other hat is put on her head by society, handling everything can be daunting. 

Her life is busy schedules, endlessly boring zoom meetings, work, taking care of the family, cleaning and cooking tasty designer suppers. 

As a woman in 2021, you may step out of the chaos and panic attack that has become part of your daily life, drop the mask, sit on the floor and navel gaze. You have a right to take a long hard look and say: “No I can’t be all things to all people. Multi-tasking isn’t quality living, that’s a lie. And this is what I can do and am prepared to do. Leave me in peace; it is time for me to prioritise what’s important to my family and me. I will start with me and my health. I can only give if I have something to give.”

Women’s health – All in the mind

The constant buzz of stress and no or little time to rest, think clearly and get back inside of yourself, can eventually wear down every drop of resilience into a state of anxiety or clinical depression. 

Stress can cause high blood pressure, gastrointestinal issues, sleeping disorders, hair loss, vitamin and mineral depletion, cancer, weight gain and relationship conflict. Every morning, take just 10 to 15 minutes to breathe, pray, meditate or write in a journal. Every little bit of mindful effort helps and in time this will filter into other areas of your life such as:

• Being fully present in your partner’s life. Caring in a way that leads to a meaningful, healthy and intimate relationship that isn’t just for the sake of social competitiveness and comparison and the usual instant gratification, just like everyone else. 
• Fully engaging in parenting: Decide the kind of parent you’d like to be and what you would like to give your children in terms of values, standards, principles and having respect, responsibility, kindness and consideration towards others. And how to be discerning and able to protect themselves in a world gone mad.
• Balancing extended family relationships and work will also be allotted time, and you should be able to prioritise how and what you are able to give of yourself. Everything has its place and time. 

Matters of the heart

The aim is to stay calm because the flipside is not a pretty picture for modern women. More women – at least one in four – are dying of heart disease in the USA, says Healthline. 

So start moving, at least four times a week for 20 to 30 minutes. Most sources suggest aerobic/cardio exercises such as walking, jogging, cycling, dancing and swimming. 

Other sources suggest breath work, stretching and resistance exercises or anaerobic exercises that focus inwardly on every muscle that is being used and which may be of greater benefit. 

Exercises such as Yoga and Tai Chi have a meditative function that lifts the mood and generally de-stresses you. These exercises can be done in any quiet place, even at your desk at work.  

Let your food be your medicine

What you eat isn’t always weight gain or loss. Nutrient-dense food can be your primary healer and provider of overall health, growth and development. All you need is a simple plan of which fresh foods work for you. And by eating all the colours of the rainbow means that you will get in all the recommended vitamins and minerals that you need, without having to buy expensive supplements. 

Stick to eating fresh fibre-rich fruit and veg, whole grains, herbs, spices, beans, pulses, lean cuts of animal protein, low salt, sugar-free and low or no oil foods. These should take care of reducing the major risky lifestyle diseases: high blood pressure, stroke, heart diseases, kidney failure and diabetes. 

On the road to health, smoking and using drugs and alcohol are a definite no. The aim is always to prevent disease and not to aid physical and mental deterioration prematurely. 

Eat fresh fruit

Fresh fruit and veggies are affordable and packed with loads of nutrients and vitamins. Incorporate a fruit or veg into your lunchtime or supper time each day, even if it is just one at a time. The more you fill up on fresh veggies, fruits or greens, the less space you will have for junk food and empty calories! And don’t forget to drink loads of water and stay hydrated while you’re at it. 

Self-care for women’s health

Self-care is essential for striking a balance between the everyday hustle and bustle, and your overall mental and physical health. Self-care doesn’t have to be excessive. Many people think of self-care as taking an expensive holiday or treating yourself to a week off. But that isn’t always possible and the thought of not being able to afford great luxury can be stressful in itself. 

Find small things you can do each day to regroup and make sure that you are prioritising yourself, even for just a few minutes. 

Get enough sleep for women’s health

It seems simple enough, but for many people, getting a full eight hours of sleep is a luxury. Even if it means reshuffling a few things in your schedule, squeeze as much sleep as possible into your routine. 

And make sure you get quality sleep too. Start winding down an hour or so before bed. No TV, cellphone or other sources of blue lights in your sleeping area. Avoid caffeine after 5pm and try to take a shower or bath before bedtime each night. The hot water is great for releasing tension in your muscles. 

The examined life

With lifestyle changes in place, it is still necessary to visit the doctor or clinic at least once a year for a general health check-up that includes preventative testing, screening exams and blood and urine tests. A visit to a gynaecologist for a Pap smear and breast exams are essential. And so too is the annual dental check-up as healthy teeth and gums may reduce the risk of heart disease. 

The Medical Society is passionate about proper health and nutrition for both children and adults. The Medical Society covers you and your family for whatever unforeseen illnesses may come your way, offering affordable healthcare for adults.

Starting from R89 a month, members are covered for unlimited nurse-room visits, as well as dietary advice from professionals.