The 5 parts of a healthy woman

The 5 parts of a healthy woman

When it comes to health and well-being, women have their own unique needs. From iron deficiency in their youth to bone health as they reach middle age, it's never too early or too late to practice holistic prevention and coping.

Healthy habits, prevention measures and vigilance are among the best ways to thrive and lead a happy and satisfying life.

Learn how you can support essential aspects of your health and well-being below.

1. Immune Support

The immune system is the body's defense against infection and disease. It is therefore always important to support your immune system.

Like a sentinel ready to face danger, a well-functioning immune system is always on the lookout for antigens that need to be eliminated. When these invaders enter our body, it creates antibodies. These specialized proteins (antibodies) bind to antigens and remain in the body. So, if the immune system is confronted with the same antigen again, the antibodies will be ready. This phenomenon also explains why we do not catch certain diseases more than once, as is the case for chickenpox among others.

What to do to support the immune system?

You can support your immune system by exercising regularly, eating a diet rich in fruits and vegetables, getting enough sleep regularly, and minimizing stress.

You can also help your immune system by washing your hands regularly throughout the day, cleaning surfaces you touch frequently, and avoiding touching your face in public places.

A high-quality vitamin C supplement can help support immune system health.

2. Heart health

Did you know that heart disease is the leading cause of premature death among Canadian women?

Oxidative stress could be linked to cardiovascular disease and could, over time, damage the cardiovascular system.

Oxidative stress occurs when an imbalance occurs in the body between the activity of free radicals and that of antioxidants. In other words, when the quantity of unstable free radicals regularly exceeds the capacity of antioxidants to control them.

How to restore this balance?

A diet high in antioxidant-rich foods is linked to a lower risk of heart disease. Certain antioxidants, notably coenzyme Q10 (CoQ10), help support heart health.

Eating the whole rainbow of fruits and vegetables isn't the only way to help balance the amount of free radicals in the body. A good night's sleep can have the same miraculous effect. Sleep would help reduce free radicals in our body. As you might expect, lack of sleep has been linked to many diseases that are also linked to oxidative stress.

Additionally, exercise has a positive effect on many risk factors for heart disease. Exercise can help lower blood pressure and even help balance blood cholesterol levels.

3. Iron deficiency

According to the World Health Organization, iron deficiency is the most common and widespread nutritional disorder worldwide.

Women are at increased risk of iron deficiency due to regular blood loss through menstruation. Additionally, during pregnancy, the body requires more iron. Extreme fatigue, weakness, dizziness or dizziness, and cold hands or feet are common symptoms of iron deficiency. If you experience such effects, consult a health care practitioner.

How to maintain healthy iron levels?

A high-quality iron supplement can help your body form red blood cells, promote their proper functioning and maintain your health. Your body can also receive iron through food. Iron-rich foods include meat, eggs, leafy green vegetables, and iron-fortified foods.

4. Bone health

A study found that women are four times more likely than men to suffer from osteoporosis.

Osteoporosis is a bone disease triggered by excessive bone loss, insufficient bone formation, or both. Bones with osteoporosis have lower density or mass and abnormal tissue structure. The holes or spaces in the bones are then much larger.

How to get stronger bones?

You can support your bone health by ensuring you get enough vitamin D and calcium and by regularly engaging in walking or jogging, weight-bearing aerobic exercises, and resistance training.

Consider taking a high-quality calcium supplement if your diet isn't enough to provide you with the calcium you need.

5. Skin health

The skin is the body's largest organ. It performs many functions. It protects us in particular against microbes and the elements and helps regulate body temperature.

The sun

One of the most important skin care products is protection from the sun. Sun damage can lead to skin problems later. Don't forget to use sunscreen . If possible, avoid direct exposure to the sun in summer between ten in the morning and four in the afternoon (the period when the sun's rays are strongest) and wear protective clothing.

Keep your skin hydrated by drinking plenty of water (about eight eight-ounce glasses per day or two liters, depending on your body composition and activity).

The tobacco

In addition to all the other health problems it causes, tobacco also damages the skin. It narrows the small blood vessels present in the outer layers of the skin, reducing blood circulation. This also depletes the supply of oxygen and nutrients important for skin health. Tobacco use can also damage collagen and elastin, two proteins that give the skin its strength and elasticity.

How to take care of your skin from the inside?

Foods rich in antioxidants can help protect and support the skin. These beneficial foods for the skin include, among others:

• carrots, apricots and other yellow or orange fruits and vegetables
• leafy green vegetables
• tomatoes
• berries
• beans, peas and lentils
• salmon, mackerel and other fatty fish
• nuts and seeds

You can also help maintain and support your skin health by taking a high-quality supplement.

Lifestyle, eating habits and exercise can optimize these five essential aspects of health.

If you suffer from a health condition, we recommend that you contact a health care practitioner. Be sure to consult a doctor or pharmacist before taking a nutritional supplement. These recommendations are provided for informational and educational purposes only. They do not replace the recommendations of a qualified healthcare professional.