WOMEN Health care tips

🌸 1. Balanced & Nutritious Diet

  • Eat plenty of fruits, vegetables, whole grains, and lean proteins

  • Include iron-rich foods (spinach, dates, jaggery) to prevent anemia

  • Drink 2–3 liters of water daily

🏃‍♀️ 2. Regular Physical Activity

  • Do at least 30 minutes of exercise daily (walking, yoga, dance)

  • Strength training improves bone density

  • Stretching helps reduce body pain and stiffness

🧠 3. Mental & Emotional Health

  • Practice meditation, yoga, or breathing exercises

  • Take breaks and manage stress effectively

  • Talk openly about emotional health—self-care is important

🩺 4. Regular Health Checkups

  • Annual general health checkups

  • Breast self-examination every month

  • Pap smear & gynecological checkups as advised by a doctor

❤️ 5. Heart Health Awareness

  • Monitor blood pressure, cholesterol, and sugar levels

  • Avoid smoking and limit alcohol

  • Include heart-friendly foods like nuts, fruits, and seeds

🦴 6. Bone Health Care

  • Ensure enough calcium and vitamin D

  • Get sunlight exposure daily

  • Stay active to prevent osteoporosis

🌼 7. Reproductive & Hormonal Health

  • Maintain menstrual hygiene

  • Consult a doctor for irregular periods or severe pain

  • Learn about PCOS, menopause, and hormonal balance

🧴 8. Skin & Personal Hygiene

  • Keep skin clean and moisturized

  • Use sunscreen when outdoors

  • Maintain intimate hygiene to prevent infections

🛌 9. Quality Sleep

  • Get 7–8 hours of sleep

  • Maintain a regular sleep schedule

  • Avoid excessive screen time before bed

🚫 10. Avoid Harmful Habits

  • Avoid tobacco and smoking

  • Limit junk food and sugary drinks

  • Avoid self-medication