Saturday, June 17, 2023

How can Women increase their chances of living to 100?

Hey, if your a Women and your looking to improve your health and increase your chances of living to 100 years old this blog is for you!

The good news for women is that they are and have been living longer than their counter parts (men) by by about 5 years according to the Center of Disease Control. Women in other mammal besides humans are also out living their counter parts. For example, a study was done amongst lioness who have been found to out live male lions by 50% (Zlatic Hoke,VOA). Some believe this to be because male lions spend more time and resources towards sexual reproduction which may lead to a trade off a shorter life span. Other factor point to biological differences. Males have higher testosterone which can increase the likely hood of smoking, excessive drinking and life ending acts. Enough about MEN!

Women didn't out live men prior to the 19th century, now across the world women do. One of the reason women have increased their living standards is because of medical innovations. According to an article written "Our World Data", women suffered heavily prior to the 19th century from infectious diseases. On a biological level women tend to have more "Subcutaneous Fat" in comparison to men who have more "Viceral Fat", which is fat surrounding organs. Fat surrounding organ is often correlated with cardiovascular disease (Our World Data, 2020). 

So lady's here's some tips for you to continue to thrive and may your habits positively affect us all :)

  1. Balanced and Nutritious Diet: A well-rounded diet consisting of fruits, vegetables, whole grains, lean proteins, and healthy fats is crucial. It provides essential nutrients, antioxidants, and helps maintain a healthy weight. Include a variety of foods to ensure you're getting all the necessary nutrients.
  2. Regular Exercise: Engaging in regular physical activity has numerous benefits. It helps maintain a healthy weight, improves cardiovascular health, strengthens bones, boosts mood, and reduces the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training exercises.
  3. Stress Management: Chronic stress can have detrimental effects on health. Find healthy ways to manage stress such as practicing relaxation techniques (e.g., deep breathing, meditation, yoga), engaging in hobbies, spending time with loved ones, or seeking professional help if needed.
  4. Sufficient Sleep: Adequate sleep is crucial for overall health and well-being. Aim for 7-9 hours of quality sleep each night. Create a relaxing bedtime routine, maintain a comfortable sleep environment, and prioritize sleep as an important part of your daily routine.
  5. Regular Health Check-ups: Schedule regular visits with your healthcare provider for check-ups, screenings, and preventive care. This includes screenings for breast and cervical cancer, bone density assessments, cholesterol checks, blood pressure monitoring, and vaccinations.
  6. Avoidance of Harmful Habits: Limit or avoid harmful habits such as smoking, excessive alcohol consumption, and illicit drug use. These habits can significantly increase the risk of various health problems and decrease life expectancy.
  7. Social Connections: Maintain strong social connections and cultivate positive relationships with family, friends, and the community. Strong social support has been linked to better mental health, reduced stress, and improved overall well-being.
  8. Mental and Emotional Well-being: Pay attention to your mental and emotional health. Practice self-care, engage in activities that bring you joy and fulfillment, seek therapy or counseling if needed, and prioritize your overall well-being.
  9. Sun Protection: Protect your skin from harmful UV rays by wearing sunscreen, protective clothing, and hats. Avoid excessive sun exposure, especially during peak hours.
  10. Positive Mindset and Gratitude: Cultivate a positive mindset, practice gratitude, and focus on the present moment. Positive thinking and gratitude have been associated with better mental and physical health outcomes.

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