6. Studies
have shown that regular exercise significantly increases
life expectancy and improves overall health.
Regular
physical activity reduces the risk of
cancer
(in some cases, as much as a fifty percent reduction of
cancer risk), heart disease, and osteoporosis. It can
reduce or improve symptoms of menopause, PMS, and
diabetes, as well as numerous other conditions. An
improved self-image and energy level are frequent added
benefits of exercise. Regular exercise is also helpful in
the prevention of one of the most common reasons for
doctor's office visits -- lower back pain.
Just 30 minutes three to five times a week is all it
takes to achieve the health benefits of exercise. If you
don't think you have enough time for exercise, remember
that any amount of exercise is better than no exercise.
Once you establish an exercise routine, you will probably
find yourself feeling so energized that you will be
exercising more than the minimum amount of time required
for good health.
7. What
do you eat? Are you a fast food junkie? Or do you eat
a healthy diet that meets the daily nutritional
requirements set by the USDA? A healthy diet is one that
includes a variety of foods. You must balance the amount
of food that you eat with the amount of activity you do
to maintain or improve your weight. Be sure to choose a
diet that includes plenty of fresh fruits, vegetables,
and grains. Choose foods that are low in fat, saturated
fat, and cholesterol. Monitor the amount of salt and
sodium in your foods. Eat foods that contain moderate
amounts of sugars. Make sure you eat properly
proportioned servings; for example, a serving of most
types of meat is equal to the size of a deck of cards.
Limit your consumption of fast foods, and make healthy
choices when you must eat these foods.
8. Do
you smoke? If you do quit! If you don't, don't start!
Smoking is the most preventable cause of death in this
country, yet more than 140,000 women die each from
smoking-related causes. Smoking
increases the risk
for many types of cancer, cardiovascular diseases, early
menopause, menstrual problems, and can play a role in
fertility problems.
Pregnant women who smoke put their fetuses at risk for
pre-term labor, low birth weight, premature rupture of
the membranes, placenta previa, miscarriage, and neonatal
death. Their babies must endure nicotine withdrawal
during the first few days of life and these children
experience more earaches, respiratory problems, and other
illnesses that require visits to the pediatrician.
9. Limit
your consumption of alcohol. According to
About
Alcoholism Guide Buddy T,
"The effects of alcohol on the liver are more severe for
women than for men. Women develop alcoholic liver
disease, particularly alcoholic cirrhosis and hepatitis,
after a shorter period of time than men. Proportionately
more alcoholic women die from cirrhosis than do alcoholic
men." Alcohol has other effects on women's health
including an increased risk of breast cancer, and
menstrual disorders that can lead to fertility
problems.
10. Practice
safe sex. Unless you are in a long-term monogamous
relationship, always use a condom during sexual
intercourse. You can buy condoms that are made for men or
for women -- just don't try using a male
condom
and a female
condom
at the same time. Birth control pills and other methods
of contraception do not offer any protection against
HIV/AIDS or any other sexually
transmitted disease
or infection.
11. Don't
forget to buckle up every time you drive or ride in a
motor vehicle. Seat belts save over 9,500 lives every
year. Wearing a seat belt increases your chance of
surviving an accident by forty-five percent. Observe all
traffic laws when driving. Never drive when drinking, or
ride with a driver who has been drinking alcohol.

