Women's healthcare

Women have many health problems. Women may have different symptoms of heart disease. Some diseases or conditions are more common in women, such as osteoarthritis, obesity and depression. And some conditions, such as menopause and pregnancy, are unique to women.

Women sometimes neglect their own health and focus instead on their partner's and their children's. Take care of yourself first:

• Plan for pregnancies and see your healthcare provider regularly while you are pregnant
• Have regular mammograms
• Get regular checkups and screenings. Early detection is important for treating breast, cervical, uterine and ovarian cancer.

For your health try eating three small meals and three snacks daily. Frequent small meals keep your blood sugar stable and avoid energy highs and lows. As you plan your meals and snacks, include a mix of these healthy foods:

• Lean sources of protein - most women do not eat enough!
• Legumes (lentils and beans)
• Foods with soy protein (soy nuts, soy milk, or tofu)
• Raw and leafy vegetables and fresh fruit
• Low-fat milk, cheese, and yogurt
• Whole grain bread, cereal, and pasta
• Fish with Omega-3 fatty acids (tuna, mackerel, herring, sardines, salmon, shellfish)

Foods to avoid include salty lunch meat, sausage, bacon, high-fat cheeses such as brie, white bread, cake, cookies, jam, honey, molasses, high-salt snacks like potato chips, caffeinated drinks, coffee, tea, soda, and alcohol.

Moderate exercise is great for overall fitness and helps reduce stress. Exercise raises HDL (''good cholesterol'') and reduces triglycerides (fats) in the blood. It builds strong bones, increases heart and lung capacity, and reduces fluid retention. It also causes the release of endorphins, nature's mood elevators, and increases oxygen and blood flow to muscles, reducing tension. Research shows even a moderate amount of exercise can help. In one study as little as 1 hour and 10 minutes of aerobics, 50 minutes of running, or 1 hour and 20 minutes of swimming a week relieved symptoms.

A brisk 20 to 30 minute walk three times a week is a favorite exercise routine among many women who contact Women's Health America. And, because walking is a weight-bearing form of exercise, it has the added benefit of building strong bones. Other forms of weight-bearing exercise include dancing, tennis, certain yoga poses, running, and weight training. The quantity and type of exercise are less important than exercising regularly. We recommend about 20 minutes of exercise three or four times a week.