Woman is the companion of man, gifted with equal mental capacity. - Mohandas K. Gandhi

Introduction

Woman is regarded as an epitome of beauty and wisdom. God blessed her with the unique power of ‘creation’ so that she AIDS in propagation of mankind. In this way, she has an important role to play in the society. Apart from this, women from time to time have contributed immensely towards betterment of society. Mother Teresa, Raziya Sultan, Rani Laxmibai are few of those great women Mother Earth has borne. Even today, women are seen spreading their avenues in each and every sphere of society. May it be science, technology, arts, fashion and

in this way has earned equal status with men. However, juggling between the work and family, women have little time to think about themselves and neglect their own health. Here is an overview of common health problems faced by women and general tips to overcome them.

Common health problems of women

There are some biological concerns that still remain restricted to women. The discomfort of undergoing a monthly cycle or the pains of pregnancy and labour are some of things that are exclusive to women. Nevertheless, every woman goes through phases of womanhood, motherhood and menopause. And at every stage, she faces some or the other health related woes.

Menstrual complaints are common affections in women. Menstruation is the periodic discharge of blood and tissue from the Uterus i.e. the womb occurring every month lasting for 4-5 days. This monthly bleeding occurs due hormones namely the oestrogen and progesterone. During menstruation, the uterus starts contracting to expel the blood and the tissues, also known as the menstrual fluid. Chemicals called prostaglandin that are secreted in the body bring about these contractions. And in doing so, they give rise to mild pain in the Abdomen and back. But sometimes this pain may become severe and affects the

routine life and leads to a condition called Dysmenorrhoea. This is mainly common in the first few years of menstruation and often reduces or subsides after consummation of marriage or after the first delivery. Dysmenorrhoea may also occur later in life due to intra uterine contraceptive device like Copper T or due to a condition called Endometriosis. Normally the blood loss that occurs during the menstrual period is about 120ml, which is approximately 2-3 cups in about 4-5 days. However, in some women the amount of Blood loss may exceed and give rise to a condition called Menorrhagia or heavy menses. The excessive bleeding may give rise to anaemia and fatigue. The hormonal change that occurs during menses not only affects the body but also the mind. Hence many women may exhibit mood swings, Depression and other emotional disturbances few days before menses. This is popularly known as Pre- Menstrual Syndrome (PMS). Some women may suffer from severe PMS in form of abdominal cramps, bloating sensation, diarrhoea and tiredness. Reducing the salt intake, mild physical exercises and stress management help in overcoming PMS to a great extent. Though medical help is required in severe cases.

Leucorrhoea or white discharge from the vagina also a very common health problems seen in women. This is a part of body’s defence mechanism that prevents invasion of microbes in the vagina and uterus. It is very common before menses or during pregnancy. But sometimes, it may also occur due to some bacterial or fungal infection. The discharge becomes thick white, curdy, yellowish or greenish and causes Itching at the Vagina. This requires proper medical intervention otherwise it the infection can spread to the uterus and ovaries and cause a condition called Pelvic Inflammatory Disease. Women between the ages 25-35 are commonly affected by a condition called Uterine Fibroids. These are growths that develop in the wall of the Uterus. They cause heavy bleeding during menstrual cycle and require proper medical management.

Menopause is the phase in which every woman reaches a stage when the menstrual cycles start ceasing. This is the time when the body starts experiencing some hormonal changes which brings in new set of discomforts and pains called the Menopause. This usually occurs between 45-50 years of age. The women commonly complain of frequent headaches, occasional shortness of breath, Nausea, fatigue, joint and muscle pains, sleep disturbances and mood swings. The more disturbing symptom is the sudden episodes of hot flushes, perspiration and palpitation, which simulates a Heart attack. The real culprit behind all these is the gradual reduction in oestrogen levels in the body. Proper medical support, stress management, regular exercises and deep breathing routines help in healthy transition through the menopausal phase.

Osteoporosis or weak bones are one of the common affections of women during the menopause or in the post- menopausal phase. The loss of oestrogen after menopause also causes calcium deficiency and this reduces the calcium component of the bones. Hence having calcium regularly in the diet and in form of supplements are always recommended in these ladies. The weaker leg bones are

unable to support the weight of the body and this leads to Arthritis, also the Vertebrae become weak and the loss of endurance give rise to backache.

Deficiency syndromes are also common to women as they often neglect their dietetic requirements. Almost 80% of women suffer from mild form of Iron deficiency due to the periodic loss of Blood during menses. Pregnancy and lactation are the time when the body requirement of iron and calcium relatively increases. If the demands are not met with, it leads to deficiencies. After menopause the risk of calcium deficiency increases due to lack of oestrogen. Hence woman needs to take proper balanced diet throughout their life.

Stress is another word for a woman’s life. Women tend to be more sensitive then men. Hence even trivial things of everyday life affect them. Balancing the home, office and social obligations are the major stressors of women. To manage this stress, every woman needs a strong support system in form of better working environment and active support of the family. Also women are also common victims of domestic and sexual violence and this makes them

vulnerable to psychological problems. Depression, Insomnia and behavioural abnormalities are therefore very common in women. As age advances, the defensive ability of the body starts declining. Also the gradual decline of oestrogen from the body increases the risk of Breast Cancer and uterine Cervical Cancer. Breast cancers are perhaps the greatest fear any woman can have. However, they can be treated successfully if detected at early stages. The same hold true even for uterine cervical cancers. Mammography and Pap smear test are ways of early detection of these cancers respectively.

General health tips for women

It is very clear, that a woman’s life is a roller-coaster ride surrounded by things that constantly affect her health. However, women are the mothers of the world and life is generated in their womb. This unique power gives them the strength to endure and overcome all the phases of life successful. And the key to acquire this strength is a healthy lifestyle. Here are some steps that will help every woman to sail the journey of womanhood successfully.

Regular exercises and physical activity: This should be included in everyday activity. Since many women are not able to find sufficient time for exercises. Women should find new ways of exercising their bodies. For example using the stairs rather than an escalator or elevator. Taking a pet for a walk is relaxing as well as an

exercise. Playing with kids. Exercise is an efficient stress buster. It also makes the body flexible and improves the Bone health.

Managing Stress: Stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spending some time each day doing something one likes is a great stress reducer. For e.g. soaking in a hot tub, walking on the beach or in a park, reading a good book, visiting a friend, listening to soothing music or watching a funny movie. Once in a while pampering oneself is also a great stress-buster. A relaxing massage, facial or a haircut also peps up the spirit. Deep breathing is also a great way of stress management.

Backache Prevention: Backache is very common in women. And many a times, it arises due to incorrect postures and sudden jerks. Here are some ways of avoiding back strain.

Avoid sudden strain. Before bending the back, one has to make sure that the back is not Cold and stiff. Regular exercises helps in loosening the back muscles and strengthens its supporting abdominal Muscles. Stretching the back before any movement loosens it and prevent injury. While doing deskwork, make sure that the back is properly supported. Place a small roll in the arch of the lower spine to maintain its normal S-curve. A towel, or cushion rolled up will do. When lifting, never bend down from the waist, lower and raise the knees instead. Keep the back straight and hold the object close to the body. In case of carrying anything for distance, make sure that the way is clear and avoid dodging around things when carrying weights. Carry items evenly on both sides of the body and hold them close or use a knapsack. This helps in equal distribution of weight on the body. Sleeping on the back with the knees raised on a pillow relaxes the back Muscles to a great extent. Even while sleeping on the side keeping a pillow between the knees is a big help.

Maintaining a positive attitude: A positive and open mind helps in dealing with stresses of life and makes life easy. Negative, rigid and inflexible attitudes are detrimental for the mind as well as the body. Here are some ways of getting the right attitude towards life.

Be sure to get an adequate amount of sleep each night. This rejuvenates the mind and removes fatigue. It also enhances the ability to learn new things and also removes the overcrowding of thoughts. Having diet rich in vitamin B12 is essential as it is required for toning up the Nervous system. This can be done by incorporating meat, fish, dairy products and eggs. Laughter is the great medicine for the mind. Laughing expands the Lungs well and this enhances the oxygenation of tissues. Hence laughing heartily while watching a funny movie or at jokes greatly helps. Be realistic about the self. Accepting the fact that nobody in this world is absolutely perfect greatly helps. This eases off the pressure of becoming a ‘super woman’. This false expectation is often reinforced daily by friends, family, society and the media. Try to do everything in moderation. Spending few hours of the day totally defocusing from the home and family. This helps in expanding the vision beyond the home. This can be done by engaging the self in socialising, forming a support group, going for window shopping with friends, learning a new language or a musical instrument.

Having a healthy diet: Having a balanced diet is required for maintaining lifelong health. Especially women should be very conscious about the calcium intake. Women should consume at least three servings of milk products i.e. 1 cup of milk, 6 oz of yoghurt or 1 oz of cheese. In cases of Allergy to milk products, one can replace each of the three portions with a 300 mg calcium supplement and try other sources of calcium. The diet should also be rich in Iron to replenish in iron loss due to monthly cycles. Ragi, green leafy vegetables, apple and meat are good sources of iron.

Going for regular health check ups: An annual health check ups helps in detecting any health related problems at early stage. Especially after 40, women should go for regular Pap smear and Mammography for detecting uterine or Breast Cancer respectively. Rightly said-‘prevention is better than cure’.