#women health tips

[suchananewsblog]

International Women's Day 2023: 12 Diseases That Are Silent Killers For Women

Women are the cornerstone of the basic unit of society – ‘the family’. Their health is primary to the entire family, but it is often given the least priority not just by the family but also by the women themselves. Educated women also tend to let their health needs take a back seat unless there is a medical emergency. However, women’s health issues are unique and different from men’s. Each decade…

[theambitiouswoman]

Foods You Can Eat Instead of Taking Vitamins and Supplements 🍎🥥🥦🥑🍌

Vitamin A: Carrots, sweet potatoes, spinach, kale.

B Vitamins: Whole grains, meat, eggs, nuts, legumes.

Vitamin B1 (Thiamine): Whole grains, legumes, nuts, pork, fortified cereals.

Vitamin B2 (Riboflavin): Dairy products, lean meats, almonds, leafy greens. Vitamin B3 (Niacin): Poultry, fish, nuts, legumes, whole grains.

Vitamin B5 (Pantothenic Acid): Meat, poultry, eggs, avocado, whole grains.

B6: Chicken, turkey, fish, bananas, chickpeas.

Folate (Vitamin B9): Leafy greens, legumes, citrus fruits, fortified grains.

Vitamin B12: Animal products (meat, fish, dairy), fortified plant-based foods.

Vitamin C: Citrus fruits, strawberries, bell peppers.

Vitamin D: Fatty fish (salmon, mackerel), fortified dairy products, sunlight.

Vitamin E: Sunflower seeds, almonds, vegetable oils, nuts, spinach, broccoli.

Vitamin F (Essential Fatty Acids): Fatty fish, flaxseeds, chia seeds, walnuts.

Vitamin H (Biotin): Eggs, nuts, sweet potatoes, salmon, avocado.

Vitamin K: Leafy greens (kale, spinach), broccoli, Brussels sprouts.

Vitamin K2: Fermented foods (natto, cheese), animal products, leafy greens.

Vitamin L1 (Anthranilic Acid): Cruciferous vegetables (cabbage, cauliflower), legumes.

Vitamin P (Bioflavonoids): Citrus fruits, berries, onions, green tea.

Vitamin Q (Ubiquinone): Fatty fish, organ meats, spinach, cauliflower.

Vitamin T (L-carnitine): Red meat, poultry, fish, dairy products.

Vitamin U (S-Methylmethionine): Cabbage, broccoli, Brussels sprouts.

Betaine: Beets, spinach, whole grains, seafood.

Boron: Fruits (apples, pears), legumes, nuts, avocado.

Calcium: Dairy products, leafy greens (kale, collard greens), almonds.

Carnosine: Beef, poultry, fish.

Carnitine: Red meat, dairy products, fish.

Catechins: Green tea, black tea, dark chocolate.

Choline: Eggs, liver, beef, broccoli, soybeans.

Creatine: Red meat, fish, poultry.

Chromium: Broccoli, whole grains, nuts, brewer's yeast.

Chondroitin: Cartilage-rich foods (bone broth, connective tissue of meat).

Copper: Shellfish, nuts, seeds, organ meats, lentils.

Coenzyme Q10 (CoQ10): Fatty fish, organ meats, nuts, soybean oil.

Ellagic Acid: Berries (strawberries, raspberries), pomegranates.

Glucosinolates: Cruciferous vegetables (cabbage, broccoli, cauliflower).

Glucosamine: Shellfish (shrimp, crab), bone broth, animal connective tissues.

Glutamine: Dairy products, meat, poultry, cabbage.

Inositol: Citrus fruits, beans, nuts, whole grains.

Iodine: Seafood, iodized salt, dairy products.

Iron: Red meat, poultry, beans, lentils, spinach.

L-Theanine: Mushrooms, black tea, white tea, guayusa.

Lignans: Flaxseeds, whole grains, cruciferous vegetables.

Lutein and Zeaxanthin: Leafy greens (spinach, kale), corn, eggs.

Lycopene: Tomatoes, watermelon, pink grapefruit.

Magnesium: Spinach, nuts, seeds, whole grains, beans.

Manganese: Nuts, seeds, whole grains, leafy greens, tea.

Melatonin: Cherries, grapes, tomatoes.

Omega-3 fatty acids: Flaxseeds, chia seeds, walnuts, fatty fish.

PABA (Para-Aminobenzoic Acid): Whole grains, eggs, organ meats.

Pantothenic Acid (Vitamin B5): Meat, poultry, fish, whole grains, avocado

Pectin: Apples, citrus fruits, berries, pears.

Phosphorus: Dairy products, meat, poultry, fish, nuts.

Prebiotics: Garlic, onions, leeks, asparagus, bananas (unripe), oats, apples, barley, flaxseeds, seaweed.

Probiotics: Yogurt, kefir, fermented foods (sauerkraut, kimchi).

Potassium: Bananas, oranges, potatoes, spinach, yogurt.

Polyphenols: Berries, dark chocolate, red wine, tea.

Quercetin: Apples, onions, berries, citrus fruits.

Resveratrol: Red grapes, red wine, berries, peanuts.

Rutin: Buckwheat, citrus fruits, figs, apples.

Selenium: Brazil nuts, seafood, poultry, eggs.

Silica: Whole grains, oats, brown rice, leafy greens.

Sulforaphane: Cruciferous vegetables (broccoli, Brussels sprouts), cabbage.

Taurine: Meat, seafood, dairy products.

Theanine: Green tea, black tea, certain mushrooms.

Tyrosine: Meat, fish, dairy products, nuts, seeds.

Vanadium: Mushrooms, shellfish, dill, parsley, black pepper.

Zeatin: Whole grains, legumes, nuts, seeds.

Zinc: Oysters, beef, poultry, beans, nuts, whole grains.

[prettieinpink]

YOUR BEGINNER GUIDE TO CYCLE SYNCING — DIVINE FEMININE

based on a health link article

Cycle syncing is when we match our menstrual cycle to our health lifestyle, such as nutrition and exercise. By using your menstrual cycle as a guide of your health throughout, you become in tune of your hormonal needs

Our menstrual cycle has 3 distinct phases excluding your period, which occur over a month.

Follicular(menstruation happens in this phase). Lasts for 6-14 days. Estrogen and progesterone are increasing.

Ovulatory. Lasts for 15-17 days. Estrogen is at its peak, testosterone and progesterone are increasing.

Luteal. Lasts for 18-28 days. Estrogen and progesterone are high, but if the egg stays unfertilised, the hormones decrease and the cycle repeats.

EXERCISE

Menstrual/Follicular

Your hormones are at its lowest, so light exercise and cardio is better suited for your stamina here. Yoga, walking, stretching, jogging

Ovulation

Hormones are increasing, so high intensity exercises are suited for this phase as your energy is higher. gym, cycling, skip rope, running, HIIT

Luteal

As your body prepares itself for another cycle, energy may be low, so light or moderate exercise is best. Pilates, ab exercises, any strength training

NUTRITION

Menstrual/follicular

Your Estrogen will begin to increase in this stage. Drink warm beverages to help with cramps. Despite your cravings, limit fatty/oily foods, caffeine and watch your sodium intake. Eat foods that help with metabolising your estrogen.

broccoli, sauerkraut, cabbage, high quality meats, cauliflower, spinach, sesame seeds, flaxseeds

Ovulation

Your estrogen is the highest so opt for foods that support your liver, protect you from environmental toxins(as they can impact your hormones) and are anti-inflammatory.

Leafy greens, whole grains, eggs, legumes, high quality meat & fish, garlic, almonds, whole fruits

Luteal

Estrogen and progesterone are high, but will begin to decrease. Magnesium rich foods to help fight fatigue, and foods that help with serotonin are best.

Leafy greens, quinoa, buckwheat, dark chocolate, spinach, pumpkin seeds, sweet potatoes, beans, avocado

This is the phase when your cycle is beginning to repeat, so you want to ensure that your diet is optimal. Avoid caffeinated drinks, sugar, deep fried foods and high amounts of dairy.

To start implementing these changes to your lifestyle, track your cycle and begin to identify how long each phase lasts for. Pay attention to how your body responds to each phase.

with that, I wish you luck 💖🎀 i hope we all stay healthy and happy together 👏

[theereina]

🦋 THAT GIRL CHALLENGE 🦋

••••••••••••••••••••••••••••••••••••••••••••

Start a daily gratitude journal to cultivate a positive mindset.

Practice mindfulness meditation for at least 10 minutes each day.

Set specific, achievable goals for yourself in all areas of your life.

Read a self-improvement book or listen to a motivational podcast each week.

Create a budget and track your expenses to improve your financial literacy.

Take a new fitness class or try a different workout routine to stay active and healthy.

Volunteer your time to a cause you're passionate about.

Practice self-care regularly, whether it's through skincare, baths, or relaxation techniques.

Develop a morning routine that sets a positive tone for your day.

Learn a new skill or hobby that interests you, such as painting, cooking, or coding.

Practice forgiveness and let go of grudges or resentments from the past.

Surround yourself with positive, supportive people who uplift and inspire you.

Start a savings account or investment portfolio to secure your financial future.

Practice assertiveness and boundary-setting in your relationships.

Spend time in nature to recharge and reconnect with yourself.

Take a solo trip to explore new places and gain independence.

Eat a balanced diet with plenty of fruits, vegetables, and whole grains.

Schedule regular check-ups with your healthcare providers for preventive care.

Practice saying "no" to obligations or activities that drain your energy.

Explore different forms of spirituality or connect with your spiritual beliefs.

Declutter your living space to create a more organized and peaceful environment.

Practice random acts of kindness to spread positivity in your community.

Learn to manage stress through techniques like deep breathing or progressive muscle relaxation.

Attend workshops or seminars to continue learning and growing personally and professionally.

Set aside time for creative expression, whether it's through writing, drawing, or crafting.

Practice self-reflection to identify areas for growth and improvement.

Cultivate a mindset of abundance and gratitude rather than scarcity and fear.

Set boundaries around technology use to prioritize real-life connections.

Experiment with different styles and fashion choices to express your unique personality.

Create a vision board to visualize your goals and aspirations.

Practice self-compassion and treat yourself with kindness and understanding.

Explore your passions and interests to find what truly lights you up.

Develop a morning or evening skincare routine to care for your skin.

Take up a regular exercise routine, whether it's yoga, running, or weightlifting.

Practice effective communication skills to express yourself clearly and assertively.

Set aside time for hobbies and activities that bring you joy and fulfillment.

Invest in experiences rather than material possessions for long-lasting happiness.

Foster gratitude by expressing appreciation for the people and things in your life.

Practice forgiveness, both towards others and yourself, to release negative emotions.

Engage in acts of self-love, such as positive affirmations and pampering sessions.

Cultivate a sense of curiosity and wonder by exploring new ideas and perspectives.

Invest in your education and personal development through courses or workshops.

Practice empathy and compassion towards others, seeking to understand their perspectives.

Practice mindfulness in everyday activities, such as eating and walking.

Set realistic expectations for yourself and celebrate your progress along the way.

Surround yourself with supportive friends and mentors who encourage your growth.

Create a financial plan to save for future goals, such as buying a home or traveling.

Practice gratitude by keeping a daily journal of things you're thankful for.

Take time to relax and recharge by engaging in activities you enjoy.

Reflect on your values and priorities to ensure your actions align with your true self.

[reality-detective]

The Dutch test surpasses blood tests in assessing hormone levels due to its comprehensive approach, which tracks hormone fluctuations throughout the day via urine and saliva samples.

This method offers greater precision, accurately representing hormonal patterns over time, and is more convenient for women

Ladies... 🤔

[t4t4t]

Hi I got 84 in the last two weeks, starting to run out of food money. Absolutely no gas money to get anywhere but yknow. Maybe the temp agency I'm talking to will give me some tolerable job tomorrow and I can ask a bus driver to let me on for free. ("Not my fault if you get a ticket." has been a common response.)

venmo: @nora-esther-rose

paypal.me/NoraEstherRose

[femmefatalevibe]

Hello! Do you have any tips for a scent layering routine and how to always smell clean and fresh? Thank you!

Hi love! Sharing some tips below. Hope these help xx

Scent Layering Tips:

Remember your routine starts in the shower. Use fragrance-free body wash/lotion if you want to ensure they don't mix with any perfume/fragrance mists. Otherwise, test to see whether your favorite scented body wash/lotions complement each other/work together to create your desired scent.

Apply scents from the heaviest to the lightest. Apply your heady perfumes (musky, deeper, spicier, and richer-smelling scents) before your lighter fragrances (brighter floral or citrus scents). Typically, bolder perfume scents have more dynamic and/or deeper base notes (the notes that last on the skin for the longest skin [4-6 hours -once the perfume has "dried down"]. Popular base notes include vanilla, oud, musk, patchouli, sandalwood, cedarwood) and can have common heart notes [actualize around 20-60 minutes after spraying the perfume after the top notes, or initial scent, starts to fade]. Some common heart/middle perfume notes include jasmine, rose, cinnamon, geranium, lavender, black pepper, pine, and lemongrass.

When in doubt, layer two perfumes (and/or scented body products) with the same/overlapping base and/or heart notes. Think a vanilla-scented body lotion with a vanilla-based perfume or scents with vanilla-jasmine notes like Valentino Donna Born in Roma EDP layered with Versace Crystal Noir.

Don't layer two heavy scents together. Think of scents like Tom Ford Black Orchid and Mugler Alien paired together. When combined the smell can be overwhelming and give you a headache. Huda Beauty created a great fragrance scent layering guide (in the hyperlink).

How To Smell Fresh All Day Long:

Shower daily with soap and water under your arms, behind, and on the bikini area (only use water on the inside/your vulva)

Moisturize your skin daily (body hands, face)

Brush your teeth twice a day. Floss at least once a day. Keep a disposable toothbrush or at least some breath mints handy for use throughout the day if needed

Apply an antiperspirant deodorant every morning/before any activity where you think you'll be sweating. Carry around a mini one in your work bag or if you have room for one in your purse if out for several hours at a time on a hot day

Have feminine hygiene wipes and wet wipes on hand to cleanse the downstairs regions as needed

Keep some cleansing wipes/spray to refresh your body/face if you're in a hot/humid climate or are prone to sweating (I like the Pacifica Coconut Milk & Essential Oils Underarm Deodorant Wipes and Evian Facial Spray to freshen up throughout the day)

Change any liners/pads/tampons every 3-4 hours when not asleep

Wear underwear with a cotton gusset daily (lingerie is the exception)

Change your underwear and socks throughout the day

Ensure you're washing your towels and pillowcases at least once a week

Choose breathable fabrics (linen, bamboo, cotton, Tencel, silk, merino wool) in the hot/humid weather or if you're worried about sweating

Keep a rollerball of your go-to perfume to freshen up on your pulse points if needed throughout the day/night

[csuitebitches]

Truth Bomb #4: Sometimes doing the right thing doesn’t always feel right.

You may feel guilt even after doing something that was absolutely needed and making the correct choice.

You can’t make everyone happy and its fine. You are not responsible for anyone else’s emotions.

Doing the right thing isn’t always easy or emotionally pain-free. Doing the right thing can sometimes alienate you from others or have an impact on your wellbeing.

Some people have a fear of conflict, fear of being left out or fearing being alone; but these fears must not stop you from standing up for what you believe in. Even if you’re standing up just for yourself and no one else, you’re doing the right thing.

Everything has a limit to it or it becomes unhealthy. Even “good” things such as extending kindness, being empathetic, giving second chances, listening to someone’s problems has a limit to it. It’s OKAY to establish that limit for yourself because no one else will.

Regardless of the outcome, even if you learn the hard way that you actually did something wrong, its still a lesson learned. Either way, its a win-win. You win some and you learn some.

Everyone makes mistakes.

Everyone makes bad decisions, sometimes with the right intent.

But not everyone works on themselves, protects themselves, and learns from their wrongdoings. To take accountability is difficult, but it is the first step to actually maturing for the better.

[theambitiouswoman]

Hygiene tips

Wash your hands thoroughly with soap and water for at least 20 seconds, especially before eating, after using the restroom, after coughing or sneezing, and after touching public surfaces.

Carry a hand sanitizer with you. Make sure the sanitizer contains at least 60% alcohol and rub it over your hands until dry.

When coughing or sneezing, cover your mouth and nose with a tissue or your elbow to prevent the spread of germs. Dispose of used tissues immediately.

Refrain from touching your eyes, nose, and mouth as much as possible, as these are entry points for germs into your body.

Take showers or baths regularly to keep your body clean and fresh. Use soap and water to thoroughly cleanse your body, paying attention to areas like armpits, feet, and groin.

Brush your teeth at least twice a day for two minutes each time, using fluoride toothpaste. Don't forget to clean your tongue, and replace your toothbrush every three to four months.

Keep your nails short and clean to prevent the buildup of dirt and bacteria. Use a nail brush to scrub under your nails regularly.

Regularly clean and disinfect frequently touched surfaces in your home, such as doorknobs, light switches, countertops, and electronics. Also, keep your living space well-ventilated.

Wash your clothes, bed linens, and towels regularly, following the manufacturer's instructions. Use the appropriate water temperature and detergent to ensure proper cleanliness.

Avoid sharing personal items like towels, razors, toothbrushes, or makeup.

Practice good food hygiene by washing fruits and vegetables thoroughly before consumption. Cook food to the appropriate temperature to kill harmful bacteria, and refrigerate leftovers promptly.

Keep your surroundings clean: Regularly clean and disinfect commonly touched surfaces such as doorknobs, light switches, phones, keyboards, and remote controls. This helps eliminate germs that may be present on these surfaces.

Maintain clean and healthy feet: Keep your feet clean and dry to prevent fungal infections. Wash your feet regularly, dry them thoroughly (especially between the toes), and wear clean socks and well-fitting shoes.

Ensure that the water you use for drinking, cooking, and personal hygiene is clean and safe. If necessary, use water filters or boil the water before use.

If possible, use a shower filter.

If you are sexually active, use barrier methods (such as condoms) to protect yourself from sexually transmitted infections. Get regular check-ups and screenings as recommended by healthcare professionals.

Take care of your mental well-being by managing stress, getting enough sleep, engaging in regular physical activity, and seeking support when needed. Good mental health is essential for overall well-being.

Sleep with aloe vera on your face to help with scars and acne.

Massage your body with oils and lotions after shower or before bed.

Eat greek yogurt to help fix PH balance, acne and odor in your private area.

Wear cotton based underwear.

Do not treat your body like a trashcan.

To smell good during the day:

Regular bathing helps remove sweat, dirt, and odor-causing bacteria from your body.

Apply antiperspirant or deodorant to clean, dry underarms to control sweat and odor.

You can also use baking soda and lemon to get rid of under arm odor.

Put on freshly laundered clothes each day. Clean clothing helps prevent the buildup of odor-causing bacteria and keeps you smelling fresh.

When choosing clothes, opt for natural fibers like cotton or linen, which allow air to circulate and help wick away moisture from your body. Avoid synthetic materials that can trap sweat and lead to unpleasant odors.

Brush your teeth at least twice a day, floss daily, and use mouthwash to maintain fresh breath. Don't forget to clean your tongue as well.

Apply a pleasant fragrance, such as perfume or cologne, sparingly. Avoid excessive application, as it can be overwhelming to others. Focus on pulse points like the wrists, neck, or behind the ears.

Keep your feet clean and dry to prevent foot odor. Wash your feet daily, dry them thoroughly (especially between the toes), and wear clean socks and well-ventilated shoes.

Regularly brush your tongue, as it can harbor bacteria and contribute to bad breath. Visit your dentist regularly for check-ups and cleanings.

Drink plenty of water throughout the day to flush out toxins from your body. Staying hydrated can help prevent the buildup of odors.

Certain foods, such as garlic, onions, and spicy dishes, can contribute to body odor. Pay attention to your diet and make choices that minimize strong odors if you are concerned about smelling good.

Keep a small travel-sized deodorant, wet wipes, or refreshing body spray with you to freshen up during the day, especially in hot or humid weather.

Ensure your clothes, towels, and bed linens are washed regularly. Use a detergent with a fresh scent to keep them smelling clean.

Spray perfume on your brush or use natural oils that are safe for your hair.

Wipe front to back to avoid infections. Use toilet paper then wipes.

moisturize your skin.

When washing your hair, make sure you are using products that clean your hair without drying it out.

Keep feminine wipes with you.

[seschigirl]

document your life: get a polaroid camera take loads of pictures, print them and stick them in an photo album, record videos and save them to a hard drive, record mini vlogs and upload them privately to your YouTube to watch later in life, journal about your hardest moments, collect things from the moments that brought you great joy and happiness….

but don’t forget to be present in the moment!

[prettieinpink]

can you give some tips on fixing your sleep schedule?? i'm in my summer break and i need to fix it in two weeks for school 😭

FIXING YOUR SLEEP ROUTINE

ADJUST YOUR BEDTIME BY 15-30 MINUTES EARLIER PER DAY, until you get to your ideal bedtime. This helps the body to readjust and start feeling tired at your bedtime.

That being said, you also have to re-establish the time you wake up. It is much easier to go to bed the earlier you wake up. Your body may start feeling tired earlier, as more energy is expended in the morning.

CREATE A BEDTIME ROUTINE. Have a time in which you start your bedtime rituals, which can be anything as long as they are not physically or mentally exhausting. It is best to keep your evening routine simple, as you don’t wanna overwhelm yourself right before bed.

AVOID CAFFEINATED DRINKS AND SUGARY FOODS BEFORE BED. These foods and drinks should be consumed at least 4-5 hours before you go to bed. Caffeine will delay your body clock and sugar can disrupt your sleep.

LIMIT NAPS, or just don’t nap at all. Naps are fine in general, but if you want to change your bedtime, it is best to avoid napping. If you do need a nap, keep it under 30 minutes and don’t do it after 2’lock.

GET SUN FIRST THING IN THE MORNING. When we seek natural light in the morning, it tells our internal body clock that we are waking up, and when done regularly, our bodies will naturally wake up at that time.

NO DEVICES IN BED. This can be a permanent rule if you want, but temporarily, do not allow any kind of devices in your bed. Regardless of how you want to use it. If you do need to use it, sit anywhere else but your bed. Even the floor! Avoiding devices while in bed will make it easier for you to fall asleep, as most of the time devices can distract us from some shut-eye.

PRACTICE GOOD SLEEP HYGIENE. I have a whole post on this, which can be found in my master list. Sleep hygiene is the practice of setting habits and rituals that promote healthier and better sleep.

[ghostphys]

My favourite tip for studying when I’m sleepy:

Icing my face before studying. Not only is this good for your skin, but it wakens me up a lot, even when I’m unmotivated and exhausted. And once it becomes a routine, it honestly just works like magic for me. Being ‘too sleepy’ to study is something I’ve struggled with for a long time, but this tip has become my lifesaver, and I’ve not seen it shared too much so I wanted to share<3

Please wrap ice in a paper towel/handkerchief etc before applying to skin. It is dangerous to apply extreme temperatures directly to your skin.

[thefemmation]

the best way to prevent everyone from knowing your business is simply not telling it...

A friendly invite to brunch or dinner does not mean you have to give a full-blown progress report on your life!

Learn how to LISTEN and create a conversation around what others tell you. Not sharing YOUR business doesn't make you a bad person. Learn how to be engaging.

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