Keys to Women's Health by Dr. Joe Spano.
From a physician's viewpoint, there are three key elements to health in women at all age levels. These are body, mind, and spirit soul. Most often the emphasis is put on the body, neglecting mind and soul spirit. Fortunately, this is rapidly changing as seen in women's magazines today, such as SLOWER Network.
Women's magazines that I peruse still attract readers by using covers promoting beauty, clothing and sex. These are important, but it is not where the main focus should be. The mind, body and soul spirit must be balanced for true health.
The body is the temple of the soul and therefore is sacred and is to be protected, kept healthy and honored.
To have a healthy body, you must have a healthy diet. The Mediterranean diet is especially recommended for its good carbs and its inclusion of healthy oils, the so called essential as well as fatty acids, fish and nuts. Experts recommend five servings of fruits and vegetables daily. This at first seems overwhelming and almost unobtainable, but consider powdered forms of vegetables and fruits, which can be made into a shake. Fruit can be used for snacking instead of in candy and similar "treats". Soy products and vegetables such as broccoli, brussel sprouts and cauliflower are known to reduce the incidence of breast cancer and colon cancer.
Exercise is number one to promote health, longevity and one must include aerobic and anaerobic types. Light weights help prevent osteoporosis, but also enhance cardiopulmonary stamina. Daily exercise is recommended. If you can exercise just three times a week, your health will be markedly enhanced. Exercise also helps to overcome mild depression, it boosts the immune system enhances well being and self-esteem, and promotes sound sleep. When first initiating an exercise program, a consultation with a qualified personal trainer is highly recommended. A program can be designed just for you based upon your needs, will help to avoid injury and will insure that you show up for your session and get into the habit of exercise.
Ten to twenty minutes of sunshine daily is recommended to avoid SADS (seasonal affective depressive syndrome) and to promote Vitamin D production. To avoid skin cancer and reduce wrinkles, one should always use a sunscreen, at least SPF 15, applied often. Drink water in adequate amounts and stay away from municipal water, instead using filtered spring water or reverse osmosis water. Try to consume at least 4-6 glasses of water per day or even more if you perspire freely.
Sleep deprivation is common in women, especially young mothers and it accelerates aging. Helpful hints to promote healthy sleep include a quiet, cool room, a comfortable mattress, warm milk and a warm bath before retiring. Self-hypnosis may be beneficial and possibly Melatonin and Valerian. A consultation with a physician who is a sleep specialist may be necessary. Do not use caffeine beverages or alcohol late in the evening.
Many women are environmentally sensitive, make sure that the air is properly filtered in your home or work place and that neither home nor workplace is a sick building. If you smoke, stop now. Be conscious of the pollution of your body and the planet by passively transferring carcinogenic smoke to loved ones.
Don't forget to get regular medical examinations including breast checks, pelvic and Pap smear. Inquire from your physician about the need for a pelvic ultrasound or blood test for gynecological cancer. If you have had multiple sexual partners, the human papilloma virus (HPV) predisposes you to cervical cancer.
Know your female anatomy, its physiology, its life cycles, hormone levels, premenopausal and postmenopausal stages. The decision for or against hormone replacement therapy should be made in light of your unique physiology and genetics after careful study and consultation with a physician knowledgeable in this field.
Get a bone density and colonoscopy if you are fifty or older. Check your family history. Your parents' illnesses and causes of death put you at risk for those disease processes.
Don't forget those regular dental and eye checkups.
Protect your body by wearing seat belts, moisturize your face and body, take time out for recreation, get massages, do steam baths, avoid toxins and get your weight down to a healthy level to avoid blood clots and colon cancer. Body mass index (MI) should be 25 or less.
Taking vitamins, minerals and calcium supplements are important. From the standpoint of body and mind, pollution greatly impacts your health.
Environmental toxins have a strong influence of development of a variety of conditions including allergies, heart disease, arthritis, diabetes, irritable bowel, sexual dysfunction and immunity. Stress is the origin of many degenerative diseases. Know whether or not you have a disease prone personality, the so-called Type A which predisposes you to heart disease.
Toxic emotions such as hositilty, anger, cynicism, suspiciousness, skepticism are all documented as major health risks and are at the core of a Type A personality. Anxiety, fear depressions and despair all have major health risks. You have to learn how to diffuse the toxic emotions to dissipate stress. Relaxation techniques can be extraordinarily useful and helpful. Conducive to good mental health is the use of support groups, friends, healthy relationships and a healthy marriage. Develop good communications and listening skills. Learn to affirm, support and respect; develop trust, gratitude and appreciation; laugh a lot. If stuck in a grief process, go to a grief counselor without hesitation.
That which brings body and mind together is soul spirit. That is the unifying force that integrates the other dimensions of health, physical mental and social.
Spirituality is defined as that which gives meaning and purpose to life. It is those experiences that give you a sense of connectiveness.
Engaging Spirit brings us love, joy, peace and fulfillment. Spiritual health is powerfully reflected in physical health and it is the glue for body and mind integration. This has everything to do with faith, prayer, self-forgiveness, hope and developing altruism. Addressing our spirituality will help us get answers to those fundamental life questions of who am I, where did I come from, why am I here, where am I going and what is my purpose in life? The end result of your commitment is that you could live longer with a great quality of life.
