Hey woman, stay healthy!

BONE HEALTH
At what age, among women, the bone starts to give way?
It is alarming to notice that these days even school going children complain of neck and back pain, and general pain in the arms.
These were never heard of some 10-11 years ago. The main reason is the lifestyle change, the way one carries school bag, for ever holds cellphone or uses laptop since a young age.The solution is to keep kids away from extra gadgets, minimise the use of computers and mobiles, and make sure they are taking merely the necessary books to school.
What are the common health ailments among women these days?
Disc problems. Especially among teenagers, which is an alarming development. Earlier it used to be women who are 55 and above who would come with such ailments as slipped disc. But now 17-18 year olds com plain of backbone ailments. The reason?
Long commuting hours, and especially, on two-wheelers. Some cases are so severe, surgery is needed. Young women need to be careful of lifting weight, handling the scooter, etc. It is advisable to travel by bus, and minimise the use of two wheelers.
At what age does a woman need to start paying extra attention to taking care of bones?
Osteoporosis, osteoarthritis, wear and tear of the knees these are the three most common ail ments among middle-aged women, and these beset them anywhere between the ages of 35 and 55. The main reason for knee issue is weight of the body. Women should take pains to maintain their body weight, be careful and conscious of what they are eating when they cross 30. Eat a balanced diet, do mild exer cises... Plus these days life expectancy of women is high, and as age in creases, bones begin to weaken, dry up, leading to ailments like osteo porosis. But while such issues need medical intervention, the rest can be managed by leading a healthy life. It is the lack of this that is changing the picture of illnesses among women.
What lifestyle changes would you suggest?
- Pay attention to what you eat
- Be physically active
- Sleep on a proper bedding -one that supports the spine and the body
- Snap out of that poor posture, and walk straight
- Drink two glasses of milk every day
- Expose yourself to sun for 20 minutes every day
Walk for 45 minutes every day Any basic bone-care regimen that busy women can follow?
Walk, walk and walk. It is seen that the more you walk, the more generally fitter you are on all planes. Weight is under control, metabolism remains right, and your stamina and health is maintained. What women do, because they fear their skin will be affected by the sun and pollution, is to exercise indoors. They go to the gym, and become so over enthusiastic that they end up with a lot of other health is sues. No need for all this.
-Dr Balaji Srinivasan, Consulting Orthopaedic Surgeon, Apollo Hospitals
HEART HEALTH
Women of a certain age group, it's said, are protected against heart ailments due to the presence of sex hormone oestrogen.
Is this a given?
Women of menstruating age are protected from heart attacks as circulating hor mones protect the blood vessels and also help keep lipid levels under control. This protection is lost in post-menopausal women, whether through surgical or natural-aging menopause. This protection is also lost, to some extent, in diabetic women. But then, physical, mental, emo tional and psychological stress play a ma jor role in resulting in high BP, and also heart attacks, and even strokes. Multi tasking is common these days. It is not harmful, how they react to the stress is more important. It is advisable to take intermittent breaks or vacations to relieve stress.
How can women be encouraged to keep their tickers in good shape?
By maintaining normal weight, regular exercises, relaxation, yoga, meditation, and dietary discipline. At least 30-40 min utes of walking per day for five days in a week is the minimum they should attempt to do if hard-pressed for time. Aerobics is good, and if possible, women should do it. They can also play some games, like badminton, etc. If these are not possible, walking, as I have mentioned, is good.
We hear of all kinds of diets and eating fads these days. But is there any diet that can be considered as heart-healthy?
A balanced diet comprising fats, proteins and carbohydrates with fresh veggies and fruits. They should avoid excess fatty food, excess salt, and fried foods. Those who are non-vegetarians can take fish, chicken and white of the eggs.
What are the warning signs, symptoms, and tell-tale signs of heart diseases in women?
Women should watch out for symptoms like chest pain, breathlessness on effort, palpitations, giddiness, blackouts, extreme fatigue, severe unexplainable sweating.
Also, after 40 years if there are no symptoms, or risk factors like diabetes, high BP, high lipid levels, or family history of heart attacks, they should go for a complete check-up yearly. If there are risk factors, then the check-ups should be once in 3 to 6 months, or as suggested by the physician.
Is it important to maintain optimum body weight to preclude heart problems?
Yes, the ideal body weight and body mass index should be less than 25.Women have a tendency to develop pear-shaped obesity that is fat accumulation mainly in the hips and buttocks. Men have a tendency to develop abdominal fat accumulation, called apple-shaped obesity. Women in peri-menopausal age have the highest tendency to put on weight, so they should be watchful.
-Dr I Sathyamurthy, Senior Consultant Cardiologist, Apollo Hospitals
REPRODUCTIVE HEALTH
What are the most common reproductive issues?
Women's age factor -late marriages.
Job stress involved due to in compatible working hours among the couple or stationed at different places.
Even when married at correct time, they terminate their first pregnancy and then suffer from secondary infertility.
Stress from family and society.
Postponement of setting up a family until the couple comfortably settles down or too busy in their personal career and when they realise it, it's already late (they exceed 40 years).
Environmental and nutritional factors.
Other age related diseases like endometriosis, fibroid, pelvic inflammatory diseases, septic abortions and so on.
Specific male conditions like erectile and ejaculatory dysfunction, azoospermia, low count and motility, lack of libido, congenital reproductive system anomalies, smoking, alcoholism and childhood diseases like mumps.
Specific female conditions like primary amenorrhoea, congenital reproductive system anomalies. Iatrogenic like unnecessary ovarian drilling in females. Idiopathic infertility.
Is there an ideal time to conceive?
The important thing is to marry early at a time, when the physi ological reproductive function is highest like 18-28 years. Personally, I would like the couple to have premarital coun selling. It is okay to plan for a year under expert guidance. Also, one should never terminate your first pregnancy.
Why is it not advisable to delay motherhood beyond a certain age?
Due to poor ovarian reserve after 35 years, and due to increased incidence of Down's Syndrome.How can women deal with postpartum depression?
The only way is through counselling.How can we avoid endometriosis and PCOS?
Poly Cystic Ovarian Syndrome (PCOS) -here the woman is fat (obese) with hair growth on the upper lip, arms and abdomen, pimples on the face and irregular menstrual cycle which comes only on taking tablets. This can only be treated by changing their lifestyle, where you need to avoid junk food, do regular exercise and go on specific tablets to regularise menstrual cycle and hair growth.Endometriosis occurs when the body's immunological system goes down. This can also occur when the uterus position is acutely retroverted and the menstrual blood pours into the pelvis. This can also affect the uterus when it is called adenomyosis. When it affects the ovaries, it is called chocolate cyst of the ovary.There are various grades of endometriosis from Grade I-IV. This is very difficult to treat as it affects a women's fertility. Therefore it should be dealt with proper guidance and qualified doctors at the earliest.
-Dr Kamala Selvaraj, Obstetrician and Gynaecologist, GG Hospital
MENTAL HEALTH
Why do we need regular check-ups for one's mental health?
Women spend more time on the outer beauty -visit beauty par lour twice a week, keep updating their wardrobe, buy good makeup... but they seldom think about their inner beauty, which eventually comes as a result of sound mental health. There is no point sizzling on the outside if you are stressed and depressed mentally. It would definitely reflect on your look and you can not look beautiful.
The high risk group...
Most stay-at-home women are prone to depression as they tend to have low self esteem. These women are lonely, socially isolated and burdened with a lot of work at home.Working women are equally stressed because they have to cope with both, work and home.Working moms tend to feel guilty about leaving behind their children with a caretaker while away for work. Prolonged stress causes a chemical imbalance and leads to depression. The causes of depression can also be hereditary, external influences, relationship troubles, pressing in-laws, feeling of hopelessness, hormonal influence due to menstrual cycle, infertility issues, post-menopausal depression, post-pregnancy blues, and much more.
Ask these questions to yourself...
- Do you feel a lack of energy and feel fatigued?
- Are you feeling worthless and good for nothing?
- Do you have a disturbed sleep pattern, and is your weight fluctuating?
- Have you lost interest in the activities that you used to enjoy?
- Do you feel sad for no reason?
- Do you have difficulty in concentrating at work?
If your answer is yes to most of these questions, then you need help.
Try these to stay away from stress...
Include exercise apart of your everyday routine as working out releases endorphins which relaxes and calms the mind
Try out breathing exercises. Sit in a calm place and inhale for five seconds and exhale for 10. Keep doing this for a few minutes regularly. You will feel relaxed. Practice other relaxation exercises such as yoga and meditation. If you don't have time for a workout, a 30 minute walk would make you feel good.
Involve yourself socially. Putting all the household work to rest, take time to meet your friends and open up about your pressing problems.
Food influences your mood. So eat healthy and stay healthy. Avoid sugary foods that make you lethargic the whole day
Divert yourself from watching too much TV, and cultivate the habit of reading.
After trying out all these relaxation techniques, still your depression mode continues, consult a psychiatrist.You may need medical help. You don't shy away from consulting a doctor if you don't feel well, and so, if you don't feel mentally good, there is nothing wrong in consulting a doctor and seeking medical help.
-Psychologist Mini Rao, Consultant
SKINCARE
Does stress affect skin?
It gives rise to hormonal imbalance and in turn can lead to acne, scars, pigmentation, dull skin and premature aging with lines and wrinkles. As a whole, the person will look haggard.
Has the number of people opting for cosmetic surgery increased over the years?
As awareness has increased, so has income, and people don't mind spending money. They are also getting more conscious of their appearance and liberal when it comes to spending on themselves. The trend, though, is towards non-surgical changes.
What are some of the common skin diseases among women?
Acne, pigmentation, sagging skin, poor facial dimensions, spot fat reduction are some of the common issues that women face these days. The solution depends on the skin colour and type of the patient. Solutions can range from chemical peels, jet peels, revlite photo facials, to botox and fillers to restore facial shape, cool sculpting for permanent fat reduction.
How can women safeguard their skin from the sun?
Avoid a lot of exposure to sun especially from 11am to 4pm.
Use sunscreen at least twice in the day.
Take an oral supplement, capsule that enhances your skin's immunity to the sun and can prevent tanning.
Tips to take care of your skin
Hydrate, Hydrate & Hydrate Best anti aging cream is sunscreen...
Take oral anti-oxidants to boost your skin immunity
Have a medifacial once in 6 weeks to restore skin balance
If skin is very dry, use Hyaluronic acid fillers like juvederm to restore skin hydration
How to pick cosmetics
Use a PH balanced cleanser and not soap
Read the labels on the back, check for active ingredients.
For young skin, you need hydration so look for hyaluronic acid
Older skin needs moisturisation, so look for Tocopherol and Co enzyme
For anti aging: look for retinol and AHA
Best though is to see your dermatologist and after a 3D tests get a prescription
Dr Chytra V Anand, Chief Cosmetic Dermatologist, Kosmoderma Clinics