WOMEN’S HEALTH By Dr.S.Manjula ,M.D.,D.G.O., Anbu Hospital,Kumbakonam
Discussion at a Glance • Empowering Women through HEALTH • Diet & Exercise • Personal & Social hygiene • Physiology of menstruation • Sensitizing parents towards health needs of teenagers • Common physical ailments & remedies
Empowering Women through… • Education • Employment • Economic Independence • Health
Defining Health • Not only absence of disease • Physical, mental & social well being
Physical Health • Diet and Nutrition • Exercise and Fitness • Personal and Social Hygiene
Eat More Greens • Nutritional power house • High in protein and fiber • Rich in vitamins & minerals • Low in calories & fat
Eat More Vegetables • Low in calories • Full of vitamins & minerals
Eat More Fruits • Rich in fiber • Goldmine of vitamins & minerals • Low in calories • Water content is 80%
Whole Grains, Cereals, Pulses, Nuts & Sprouts Eat More • Source of carbohydrate & Protein • Rich in fiber, vitamins & minerals • Low in saturated fat
Eat More Egg & Fish • Good source of proteins, vitamins & minerals • Rich in omega 3 F.A
Eat Less Sugar Salt Drink Less whole Milk Maida Coconut Polished Rice
Eat Sparingly Mutton Chicken Oil Ghee Butter Sweets
Eat Sparingly Cake Ice Cream Savories Burger Pizza Chips
Aerated Drinks Fast Food Junk Food (Waste Food)
What u Cook ? Use more of Sesame , Sunflower, Peanut, Olive oil Use less of Corn, Soya bean oil Say ‘No’ to Coconut, Palm oil It matters…….. Burnt Oil (Cancer) How u Cook ? • Avoid Frying, Grilling & Broiling • Best is Boiling & Stewing.
Good eating habits ●Maintain hygienic habits. ● Small frequent meals. ● Eat slowly, chew properly. ● Eating is regulated by hunger & satiety centers. ● Avoid watching TV or Reading. ● Don’t over-eat. ● Never skip meals.
Milk ●Wholesome food ● Heart friendly ●Bone friendly ●Regulates B.P ●Low fat milk for adults
Water – our most valued nutrient • Constitutes 75% of our body weight • Cannot live even for 1 week without water • Needed for • Breathing • Digestion & absorption • Strong Bones • Flushing Toxins • Reducing weight Reduces – Infection - Bladder & colon cancer
Water –When to drink? • As soon as you wake up • Before each meal • With each meal • After each meal • Between meals • Before, during and after exercise. Make it a habit to drink water
Say no to Plastic Bottles- • Use Aluminum /Ever silver / Glass Bottles Water
Exercise Wonder drug for chronic diseases like HT,DM Strengthens heart, bones, muscles Helps in weight reduction Promotes better sleep Keeps you in good spirits
Types of physical activity •Walking , climbing stairs , cycling, playing , skipping • Combine TV watching with stationary bicycling/ spot jogging
Sleep Accentuates growth Conserves Energy Rejuvenates Immune, Nervous, Muscular & Skeletal systems Adolescents - 9 – 10 hours Adults - 7 – 8 hours
Lack of Sleep Inability to focus Irritability Memory loss Obesity/DM/HT/HD
Hair • Brush your hair daily • Shampoo regularly • Dandruff Avoid Stress Anti Fungal shampoo • Split Hair – Avoid Dryer • Hair Fall – Anemia / Thyroid Eat egg, fish Meat, chicken Treat Thyroid Problem
Acne • Dead cells mixed with oil plug the hair follicles • Don’t squeeze it or scrub the skin • It is a passing cloud • Wash face with mild soap and water frequently
Ear • Wash ears daily with a clean cloth • Don’t forget behind ears • Wax is removed when you chew food • Don’t use buds
Dental hygiene • Sugar causes tooth decay • Brush twice daily • Brush for 2 – 4 min. & floss regularly • See your dentist once in 6 months
Halitosis ● Bad breath caused by bacteria. ● Food particles in teeth. ● Sinus problems. ● Stomach problems.
Finger nails ●File finger nails in one direction ● Cut nails straight across – never cut into corners
Feet ●Keep feet clean & dry. ●Avoid walking bare foot in public. ●Change socks daily ●Throw away worn out shoes ● Never borrow other’s shoes ●Avoid tight shoes, very high heels
Body odour • Sweat & bacteria mixed together cause body odour • Poor hygiene • Daily bath & shower using soap • Change clothes daily
Menstruation ●Every month your body prepares for pregnancy If no pregnancy occurs ●Uterus sheds its inner lining ●This occurs from menarche to menopause
Normal Menstruation ●Occurs once in 28 – 30 days (25 -35 days) ●Period lasts for 3 – 5 days (2 – 7days) ●Usual loss is 30ml – 60ml ●Mild cramps are pretty common When to consult a doctor? ● Period lasts longer than 7 days ●No periods for more than 3 months ●Associated with severe pain
Menstrual Hygiene ●Sanitary pad, tampons & disposal ● Change pads frequently ● Cotton under wears (avoid synthetic fabric/nylon). ● Wash yourself (private parts) properly and frequently every time you go to toilet. ● Regular bath ● Skin & Hair care
Changes Occurring In Adolescence ●Physical – adult body ●Psychological – risk taking behaviour – parents always not right – Peers more important ●Sexual – curiosity , crushes , confusion
EMOTIONAL CHANGES Mood swings…irresponsible, stubborn Search for identity Sexual dev.. creates sense of crisis Attraction Fantasies
Sources of stress ●Too many things to do ●Concerns about weight & phy. appearance ●Parental nagging ●Peer Pressure
Getting angry? Why? When? How ? Guilty..? Be cool. . . . !
Daughter’s reactions! No one understands me well. . My parents scold me every now & then, they don’t love me. . .