Top tips for women’s health
Maintain a healthy body weight – being underweight or overweight is not good for health. Maintaining a healthy body weight can help to reduce your risk of diseases such as breast cancer, heart disease, stroke, type 2 diabetes and osteoporosis.
Increase your fibre intake – make sure you include some high fibre starchy carbohydrates in your diet such as wholewheat pasta, high fibre breakfast cereals (e.g. porridge, wholewheat flakes, lower sugar granola) or potatoes with their skins.
Increase your fruit and veg intake – try and get in at least 5-a-day. Chopped dried fruit with your breakfast, veggies with your lunch and dinner and fruit as a snack is one way to reach that target.
Meet your calcium and iron needs – these nutrients are important for your health.
- Calcium: Include some dairy products or calcium-fortified dairy alternatives in your diet.
- Iron: As well as red meat, iron can be found in beans, pulses, nuts, seeds, quinoa, wholemeal bread and dried fruit.
Get active – 10 minute brisk walks can count towards your weekly 150 minute activity target
Watch your alcohol intake – if you do drink alcohol, limit yourself to no more than 14 units of alcohol over the course of a week. So, no more than
- 6 medium glasses of wine or
- 6 pints of beer or lager or
- 14 single shots of spirit a week
Try to make sure you eat when you are hungry and not because of emotional reasons like when you are feeling sad or stressed – ‘comfort’ eating on a regular basis may lead to weight gain.
Check your blood cholesterol and blood pressure – having a high blood cholesterol or blood pressure can raise your risk of heart disease and stroke. Your GP, Practice Nurse or Pharmacist can tell you more.
It is important to eat a healthy, varied diet to maintain health and wellbeing throughout life and to help to reduce your risk of diseases such as heart disease and certain cancers. This article looks at some of the current issues in women’s diets and lifestyles.
This web section will cover: