Good nutrition is critical to optimal health

Key to maintaining cognitive function may be a combination of several healthy habits like moving, eating plenty of omega-3 fatty acids and staying social, says Dr C S Mythreyi

Good health is no accident, it’s a result of consistent healthy  habits. Today’s competitive world takes a heavy toll on our health.

More so in women as she has to multitask to maintain balance in her family and career in midst of hormonal changes she undergoes throughout her life.

Ongoing physical and emotional health as you age, start by reforming the simple choices you make each day from early age.

Eat well

• Yes you’ve heard it right. Good nutrition is critical to optimal health. Diet deprivation to lose weight is not good nutrition
• Eat 7 to 10 servings of fruit and vegetables per day. Eat more whole grains
• Reduce your intake of red and processed meats and limit alcohol. Consume more vegetable protein
• Eat less refined sugar

Keep moving

• To stay healthy you do need to keep moving.
• Movement variety is the key as it uses various muscles and joints
• Brisk walking daily for at least 30 to 40 minutes a day

It can be supplemented by taking the stairs at work, a 10-15 minute walk during lunch, getting up from your desk frequently or having a small pedaling device at your desk.

Manage stress

Stress is an inevitable part of life. A little bit of short-term stress has actually been shown to sharpen our cognitive skills and strengthen our immune system; but long-term, chronic stress can really take a toll on our health.

To overcome it, do things that are enjoyable such as meditation, prayer, tai chi, yoga, or deep breathing on daily basis. Face day to day challenges in more planned and enjoyable way.

Maintain your brain

Cognitive function is critical to aging well, maintaining independence, and staying happy.

 The key to maintaining cognitive function may be a combination of several healthy habits like moving, eating plenty of omega-3 fatty acids, and staying social.

Sleep tight

Sleep is an integral component of health. During sleep, the body rests and regenerates. You need 6-8 hrs of sleep per day.

Peaceful good sleep can be attained by:

• Avoiding alcohol at bedtime
• Having early dinner
• Avoiding gadgets
• Sleeping according to your  circadian rhythm

Regular checkups

Regular checkups and screening exams are critical for preventing illness or catching it early, when it is most treatable.

 Blood pressure screening 

At least once every two years, starting at age 20, for adults ageing 40 and above annual screening is recommended.

Pap Smears

Beginning at age 21 and until age 65, you should have a pap smear every three years. If you are 30 or older, you can have the test every five years if you combine it with a screen for HPV.

Mammograms

A mammogram, which screens for breast cancer, is recommended every two years from the age of 50. If you have a family history of the disease, or other concerns, talk to your doctor about starting annual screening earlier.

 Bone density screening

Women should start getting screened for osteoporosis with a bone density test at age 65 , frequency of which depends on risk factors.

Blood tests 

Starting around age 45, women should get regular annual blood tests including blood sugar, thyroid function tests, complete blood count, lipid profile and urine R/M.

The Writer is Dr C S Mythreyi, Senior Consultant – Obstetrics & Gynecology, at Madhukar Rainbow Children’s Hospital Delhi