Being a woman, you have unique health concerns. Health problems affect both men and women but these can affect women differently and cause different symptoms in them. Here, we list five such important health issues in women, which may get neglected or go undiagnosed and untreated. Learn to tackle and prevent them.
Heart disease
Today, more women are dying of heart diseases than men. You may not even realise that you have a heart problem because the symptoms that you experience are different from those of men; they can be subtle and maybe unrelated to the crushing chest pain.
Symptoms occur while you are asleep or even when you are resting. Mental stress too can trigger your symptoms. As a woman, you tend to downplay the symptoms. Yet it is important for you to seek medical help immediately if you think you are experiencing the signs and symptoms of a heart attack.
Treat it well
1) Modify your lifestyle.
2) Ensure that you take your medications such as aspirin, beta-blockers and those that keep your blood pressure normal and work on your cholesterol regularly and under medical supervision.
3) Check with your doctor if you need procedures such as angioplasty or stenting.
4) You may need to undergo bypass surgery, if so required.
Steps to prevent it
- Eat a heart healthy diet. A Mediterranean diet including vegetables, fruits, whole grains, beans, protein and fish can reduce your risk of heart diseases. Limit your fat intake; avoid saturated and trans fat. Add avocado, nuts, olive oil, olives, etc. to your diet. Reduce your salt intake.
- A ‘Dietary Approaches to Stop Hypertension’ (DASH) diet helps lower your blood pressure. The diet emphasises portion size, intake of vegetables, fruit, low-fat dairy foods, grains, fish, poultry, nuts and low sodium or salt diet.
- Manage your weight.
- Exercise for at least 30-60 minutes every day. Walking, housekeeping, working out, walking your dog, etc. can help.
- Get quality sleep for 7-8 hours.
- Get regular health screenings done to check blood pressure, blood cholesterol and triglyceride levels and blood sugar levels for diabetes.
- Take your prescribed medications for high blood pressure, high cholesterol, blood thinners, etc. as advised by your doctor.
- Stop smoking.
Osteoporosis
Osteoporosis can make your bones porous and weaken them. It is more common in older women. A menopausal woman would lose up to 20 per cent of her bone density. It is a silent disease; you may not know you have it until you have a fracture or break a bone. The good part is that you can prevent, detect and treat the disease. You can actually build stronger, denser bones while you are young and this will protect you from developing osteoporosis when you are older. Bone mass builds until the age of 30. After that, the new bones stop forming and the focus rests on maintaining the old bones. Adequate calcium consumption and weight-bearing physical activity can help.
What puts you at risk?
- Ageing
- A small, thin frame
- Family history of osteoporosis
- Low bone density osteopoenia
- Menopause–low oestrogen levels
- Steroid medications
- Eating disorders– anorexia
- Diet low in calcium and vitamin D
- A sedentary lifestyle
- Smoking
- Excessive drinking
Treat it well
1) Undergoing a bone mineral density test is the best way to check your bone health.
2) Medications are prescribed as treatment for osteoporosis.
3) Oestrogen therapy can help maintain bone density but research studies indicate that it can increase your risk of breast cancer, endometrial cancer, blood clots and even heart disease.
Steps to prevent it
- A good lifestyle protects your bones and decreases your chances of getting osteoporosis.
- A diet rich in calcium and vitamin D, exercise and no smoking help keep your bones healthy and strong.
Maintain your calcium intake
The recommended dose of calcium from ages 19-50 years is 1000 milligram (mg) per day. For 51-70 year-old-women, the recommended dose is 1200 mg. per day and for pregnant and lactating women the dose is 1000 mg per day. You can get calcium from non-fat milk and plain yoghurt, cheddar cheese, cottage cheese or paneer, soya beans, tofu, fortified orange juice, fortified oatmeal cereal, baked beans, sardines, vegetables such as turnips, broccoli, etc. If you have trouble getting calcium from your diet, you may go for calcium supplements prescribed by the doctor. Several calcium compounds such as calcium carbonate and calcium citrate are available. Take the supplements with food or following your meals. The absorption of calcium is better when taken in small doses–500mg or less.
Vitamin D knowhow
Your body needs vitamin D for calcium absorption. You can get vitamin D from sunlight, which gets absorbed through the skin. Some of it can come from your diet and the rest from supplements. Experts recommend a daily 600 International Units (IU) up to age 70. Women over 70 years of age may need up to 800 IU daily. Vitamin D-rich foods include egg yolks, saltwater fish, liver and fortified milk and cereals, etc. If you have vitamin D deficiency, you may need supplements as per the doctor’s prescription.
Depression
Depressive disorders afflict women much more than men. Hormonal changes in you trigger anxiety and depression, especially during pregnancy, post delivery or around menopause. You may occasionally feel sad but these feelings pass off. Only if these interfere with your daily life and normal functioning do you suffer from a depressive disorder.
What puts you at risk?
- Family history
- Childhood history of physical or sexual abuse
- A previous depressive episode
- Chronic disease, illness or surgery
- Marital problems, stressful events such as work stress, loss of job, and death in the family, etc.
- Medicines for high blood pressure or convulsions can trigger depression
- Vitamin deficiency, thyroid disease, eating disorder, anxiety disorder, etc. can be the triggers
- Substance abuse
Treat it well
1) Prescription medications such as antidepressants can help treat depression.
2) Psychotherapy, including cognitive therapy, behavioural therapy, etc. can be effective.
3) Work, hobbies, social networking, friends, and pets—all reduce the risk of depression.
4) Adopt an exercise regimen.
5) Avoid alcohol; do not abuse drugs.
6) Sleep well.
7) Include foods rich in omega-3 fatty acids in your diet. Fish, flaxseed, flax oil, walnuts, etc. can help relieve depression.
8) Try acupuncture, tai chi, meditation, massage, relaxation techniques and other forms of exercise.
Steps to prevent it
- Control and manage stress.
- Reach out to family and friends, especially in troubled times.
- Get treatment at the earliest sign of depression to prevent further damage.
- Prevent a relapse by taking your medications as prescribed by your doctor.
Breast cancer
Amongst the many cancers that afflict women, breast cancer is the most common type of cancer. It is true that the fear of breast cancer is exaggerated. Breast cancer can now be treated and is no longer a death sentence. Educate yourself about the disease; get yourself screened to detect the cancer at an early stage. Early detection of breast cancer can treat the cancer successfully. Studies report a 98 per cent five-year survival rate if the cancer is detected early. In addition to mammography and self-breast examination, the discoveries of gene mutations help identify all those who can be at a risk of developing the cancer.
What puts you at risk?
- Increasing age
- Gene mutations
- Family history or personal history
- Earlier abnormal breastbiopsy
- Earlier chest radiation
- Having no children
- Early onset of menstruation before the age of 12 or late menopause after age 55
- Hormone therapy – use of oestrogens
- Obesity
- Alcohol abuse
Treat it well
1) Conduct monthly breast self-exams.
2) Pay regular visits to the doctor for clinical breast exams, especially if you are at a risk.
3) Opt for a mammography depending upon your age and history. If you are 40 or older, you need to get a mammography done every 1-2 years.
4) If you are younger and have a history of breast cancer, schedule an appointment as per your doctor’s advice.
The typical treatment for breast cancer includes surgical lump removal, chemotherapy, radiation therapy, hormone therapy, targeted therapy, bone directed-therapy or mastectomy—surgical breast removal. Your doctor is the best person to decide regarding your treatment regimen.
Steps to prevent it
- You cannot prevent breast cancer but you can reduce your risk.
- Stay physically active, exercise.
- Maintain a healthy weight.
- Eat a well-balanced nutritious diet. Include plenty of fruits and vegetables.
- Stop smoking.
- Avoid drinking or drink in moderation.
