7 Lies You Believe About Nutrition

7 Lies You Believe About Nutrition

The world of nutrition is plagued with lies.

It's full of misconceptions, misnomers, bad science and greedy companies trying to get their hand even further into your wallet.

So, it's time to cut through the noise. I want to bring to light the 7 biggest lies you've been told about nutrition, with research backed evidence to show you the light.

If you're ready to have your current beliefs rocked, come with me as I expose these 7 common lies:

1. 'Saturated Fats Are Bad For Your Heart'

Your whole life you've been told that eating high fat foods was bad for your heart and your cholesterol.

That butters, creams, cheeses, steaks and all your favourite meats were slowly taking you towards an inevitable heart attack.

In fact, that could not be further from the truth.

Studies of the above Study pieced together over 21 of 350,000 people which had 11,000 heart Disease, which Covers A span of almost  14 Years.

Their conclusion?  There is no correlation between saturated fat and heart Disease eating.

So, I suggest you go out and eat a butter-fried steak to celebrate.

2.  'You Must Eat 5 Meals A Day To Lose Weight'

AdAge of the old body-Builders  'eat before you're HUNGRY, stop before you're Full'  has been behind the madness of the Method for Personal trainers and Dieticians decades.

Probably, well, since  Pumping Iron  took the World by STORM. Everyone wants abs like Arnold after all, right?

Well, studies show that eating meals more frequently is not shown to favourably change the body composition of sedentary people.

Simply put: unless you're an athlete, or intensely More than Exercising week 6-8 hours, you're not going to lose  More  Weight doing following this Method.

It's More us  what  you put in your mouth, instead of  when  you eat it.

3.   'Carbohydrates Make You Fat'

You've all done it.

You've felt the bloated, guilty feeling after you've had a piece of toast with your breakfast. Or, when the breadbasket sits you in the EYE Glaring Shouting  'ME eat, eat ME!' at the top of VOICE SOFT white.

But, should you really feel bad and worry about the effect carbohydrates have on your waistline?

If you're going to drown in A Pool of Yourself Maple syrup, Scoff Down Pancakes or snack of you in bodyweight Twix's all day long -  yeah, you're probably going to make fat Yourself. 

But, if you're making a conscious effort to eat whole grain, minimally processed, single ingredient carbohydrates, then you should not feel guilty.

Because, well, they're naturally occurring foods. They grow and we eat them. Unlike, say, that Donut from Krispy Kreme.

As long as you're smart about your carbs, they are not going to make you fat. And, they could be just the energy boost you need.

4 .  'Is Fruit Juice Healthy'

Have you ever had one of those fruit juices from a coffee store, or the front of a supermarket? The ones that boast over 30 fruits in them: half a cabbage and a small field of spinach?

And, Most of these products do, as they say, Fruit contain this much.  But that does not make them Healthy.

Think about it this way: could you eat all the fruit if it was laid out in front of you?

Could you eat the 5 squeezed oranges it took to make your juice? Or the 2 bananas, apple, mango and peach that went into your smoothie?

But when it comes to drinking them, your body reacts differently. Because, well, it does not have to chew anything. It just receives the food in one big lump sum and has to deal with the consequences.

The problem is not the fruit itself, but the fructose (sugars) within it.

Research by the University of California shows that increased consumption of fructose can increase your body fat, and have a tonne of negative effects on your body.

Level of this would require fructose To Reach  A lot  of Fruit. But, the fruit juices you drink can take you an awful lot closer to the negative health consequences.

Stick to: Water, Black Coffee or Flavoured Tea's.

5. 'Low Fat Foods Are Really Healthy'

We've already established in this article that eating saturated fats is not bad for your heart.

What us' Low fat '  then FOODS? They just removed the bad fats, right?

In the words of English NUTRITIONIST, Ben Coomber, when you hear 'Low Fat, think  'Chemical Sh * T Storm'.

Because, well, when they remove the 'fat' (or the sugar in some cases) they fill the product full of chemicals. Most of these are harmful to the body, with the biggest culprit being aspartame.

For both your waistline and your health, choose the full-fat option.

6. 'Counting Calories Is Extremely Important'

Every calorie count you've ever done has been wrong.

That's right. All those day's you've spent totting up your calories, reading labels and focusing on hitting your magic number were all spent in vain.

Because, counting calories is the Equivalent of the Packet counting all the skittles in.  It does other than Little Tell How many you've eaten you.

I can already hear people crying,  'but what I want to know if I've eaten How many?'  And, if that's your Prerogative, feel free to do so.

But at the end of the day, your calorie counts mean nothing because not all calories were created equal.

500 Calories of Steak is far better for you than 500 calories of Chocolate Bars.

One is A Healthy Nutritious meal, filled with essential MINERALS, vitamins and FATs.  The other is A Bar chocolate.

7.  'Are Healthy Vegetable and Seed Oils'

It's safe to say that anything refined or highly processed is unhealthy.And, the same can be said for all your seed oils, vegetable oils and margarines you've been cooking with.

They're sold to you as a way to lower your risk of heart disease and be an all-round healthier option to full fat cooking oils and butters.

When in fact, they can actually  cause they're supposed to solve all the problems.

Studies show that the risk of heart disease and increase inflammation in your body, due to the high level of polyunsaturated fats, such as omega-6.

Stick to the high fat, 'unhealthy' alternatives, to positively affect and improve your health.

The Conclusion?  Do Your Own Research

Do not just believe the health claims of the 'professional' on the television, or the early-morning adverts that are looking for you to go out and buy a product.

If you're planning on cutting a food out of your diet completely, do a quick Google Pages search and see if there is actually any research to back up their claims.

Because, you'll usually find that there is not.

Healthy chocolate lifestyle scheme

Humors have it that military ruler Napoleon Bonaparte who shaped European politics in the early 19th century carried chocolates along with him during his military campaigns. Satiating his taste buds or even restoring carbohydrates, satisfying brain cravings for 'feel good' nutrients, the chocolate bar did it all!

Chocolates altogether have changed the way we eat, romance and live. The world of chocolate is one of pure happiness that can please your palate and raise your spirits.

However, along with so many other things in our diets, the supposed negative or positive aspects of eating chocolate are the subject of much controversy.

Many experts have noted that chocolates are unhealthy and continuous eating often results in tooth decay.

Some medical experts have stated that chocolates contain sugar substances and thus add calories to the body and increase the sugar levels in the blood.

The truth is that chocolates will not damage your joints but being overweight will hurt your joints.

There is, however, the possibility that a person could be allergic to some ingredient in a chocolate candy bar which could cause some amount of swelling.In fact chocolate is lower in caffeine than tea, coffee and coca cola. Doctors suggest that one ounce bar of chocolate contains about 6mg of caffeine, whereas a five ounce cup of regular coffee contains over 40mg.

Nevertheless, chocoholics may unite in Celebration, the News is good for:  Dark chocolate possesses antioxidant content of the maximum AMOUNT present in food of any variety.

DARK CHOCOLATE: HEART-HEALTHY BENEFITS

Stick to the Dark chocolate and there's A GROUP of  heart-Healthy Benefits .Experts suggest that consuming Dark Chocolates  Reduces your chance of heart problems . Chocolate is an anti-inflammatory agent too. Darker ones contain cocoa butter to some extent and this helps in regaining the lost elasticity in the body.

Eating Dark chocolate  Lessens Damage to the blood vessels of cirrhotic patients Presented at the International Liver Congress suggest the 2,010th A new Research, Annual Meeting of the European Association for the Study of the Liver in Vienna.

Various researches shows that small serving of A Dark chocolate can PRESSURE Help Lower blood . Dark chocolate has 65 percent or higher cocoa content which dilates blood vessels, allowing for better blood flow.

It is because of its antioxidant properties and antimicrobial properties that dark chocolate can lower cholesterol and blood pressure levels. Help the antioxidants also in  the anti-Ageing Process.

Doctors suggest that a daily portion of 100 grams of dark chocolate reduces blood pressure and occurrence of cardiovascular incidents by 21%.

THE FEEL GOOD FACTOR

Interestingly chocolate acts as A medication for depression.  Researchers suggest that munching chocolate can really Help A A very interesting Way in you. Phenylethylamine (PEA)  present in some of Chocolates is responsible for the Pleasurable Get FEELINGS you feel after eating chocolate because it natural Releases -good chemicals called endorphins in your brain.

TASTY CHOCOLATY SUGGESTIONS

Kids are the all-time lovers of chocolate. There is a chocolate for every occasion in our lives. Various Health Benefits Dark chocolate while you will give, do not overdo it.  The best Way to eat to eat is chocolate with at least 70 per cent of good Quality Dark chocolate in small Portions cocoa in it.

WHITE CHOCOLATE - THE LITTLE WHITE LIE

Dark chocolates can legitimately claim to be "healthy food", on the other hand this is definitely not true for the manufactured candy which is called "white chocolate". We must face the truth that only raw cocoa and certain kinds of dark chocolate provide the many health benefits which modern research studies have attributed to, however consumption of white chocolates have zero health benefits.

SKIP THE NOUGAT 

Caramel, nougat or other fillings are just adding sugar and fat which erase many of the benefits you get from eating the chocolate and should be avoided. It is advisable to look for pure dark chocolate or dark chocolate with nuts, orange peel or other flavorings.

Sugar-laden chocolate candies and syrups can pose health risks to your body.

So, here are enough reasons for chocolate lovers everywhere to celebrate.And, if health is your excuse for eating chocolate, remember the word "moderate" as you nibble. Now what are you waiting for, go for your chocolate bar now!

How to Prevent Stretch Marks During Pregnancy

Pregnancy Stretch Marks

Prevention is better than cure so why not avoid stretch marks altogether then wait for them to fade later when there is really no guaranty of a full remedy. Here ARE some great Tips to Learn How to Prevent Pregnancy stretch marks during

1.KEEP A WATCH ON YOUR WEIGHT

The normal practice is to apply lotions and creams to keep your skin soft. But, the real secret is to maintain your weight gain under the permitted range so that it stops the skin from stretching too much. Gain weight steadily. Stretch marks only happen when you start gaining weight fast. Follow your doctor's advice to gain weight gradually, rather than gaining your pregnancy weight all together. This will greatly reduce the chance of you ending up with stretch marks.

2.CONTROL YOUR DIET

A great way to keep your weight under control is to follow a balanced and healthy diet which keeps your weight gain within the permitted range and slowly increase it at a regular proportion instead of a fast growth. In this way your skin gets enough time to adjust to the increasing size of the stomach. Also choose your diet well. Food items like oil seeds and nuts, wheat germ and whole grains, oats, milk, fruits and vegetables, eggs etc. contains zinc, vitamin A and vitamin E, which should be included in your diet. These aid to enhance the skin's elasticity and health.

3.HOW TO PREVENT STRETCH MARKS DURING PREGNANCY WITH MOISTURIZER?

To keep up a healthy skin, always keep it well moisturized from the day you plan to get pregnant and continue the process throughout your pregnancy and even after the delivery.

4.RETAIN SKIN ELASTICITY WITH CREAMS AND MOISTURIZER

 Creams and moisturizer keep your skin supple and elastic.

    Stretch marks prevention creams

Stretch marks prevention creams can be used for your lower abdomen area. These nourishing oils, lotions, or creams contain ingredients for instance vitamin A and vitamin E. Home remedies like Cocoa butter, pure lanolin, wheat germ oil, Almond oil, Bio oil, and shea butter, can improve the elasticity and strength of the skin .

    Keep your skin moisturized with moisturizers.

It is vital to use a moisturizer to hydrate the skin anywhere you might get stretch marks like your abdomen, sides, lower back, thighs and legs. Choose a product specially made for pregnant women, or use a natural oil because regular lotion will not seep into the skin deep enough to keep it hydrated, so apply moisturizer on your skin in the morning after bathing and yet again at night. If your skin starts to itch where it is getting stretched, then it is a clear sign to add more moisturizer in that particular area.

5.AVOID USING HARSH CHEMICALS ON THE SKIN

 A lot of commercial body washes have sulfates; these sulfates can make your skin dry and make it reduce its elasticity over time. Select a cleanser made out of natural oils. These natural oils can hydrate your skin, rather than making it consume too much moisture. Home remedies like Coconut oil can work as a healthy skin cleanser.

6.INCREASE BLOOD CIRCULATION BY USING A BODY BRUSH

To avoid stretch marks gently massage or scrub your body with a body brush while having your bath. This process will also increase blood circulation in the area.

7.PRACTICE DRY BRUSHING

Exfoliating your skin with a dry brush can increase blood circulation and keeps your skin healthy. Dry brushing is recommended as a way to lessen the look of stretch marks that have already formed, but it can also work as a preventative technique.

    1.Make use of a dry brush made from natural fibers. The bristles must be stiff, however not too tough.

    2lStart from the Bottom of brushing your Legs and upward toward your heart to your Skin. 
 
    3lConcentrate on problem areas where stretch marks might become A, like your Abdomen, sides, Lower back, thighs and Legs.

    4.After you brush, take a shower to remove the dead skin cells.

    5.Do not use dry brush on your breasts, because the skin there is more sensitive and might get damaged by brushing.

8.EXERCISE TO PREVENT STRETCH MARKS DURING PREGNANCY

To avoid stretch marks perform some mild exercises or going for a walk increases the blood circulation which is also good for your skin.

World Mental Health Day 2014: Expert diet tips to prevent mental health problems

There are about 20 million Indians, according to the World health Organisation (WHO) statistics, who are suffering from mental health problems. Most of the common mental health problems like depression, anxiety, mood related disorders are influenced by external factors around us and the way we live our lives. Some of these can be easily prevented by making changes to our lifestyle. The role of diet in mental health has been investigated for a long time, with evidence suggesting a close link between diet and mental health issues.

Can diet changes prevent mental health problems? 

‘Yes, to a certain extent. We are what we eat. So definitely, the food options you choose affect your mood, cognitive ability capacity and mental wellness. Common mental health problems like depression, schizophrenia and dementia are not directly linked to food but there is quite a lot of evidence indicating that a diet rich in antioxidants as well as vitamins play a crucial role in stepping up the process of neural regeneration, says diet expert Tina Khanna.

Here are some tips she offers to tips to boost mental health and prevent mental disorders.

• Incorporate foods of different colours on your plate. The more the colours the more antioxidant rich your meals get, which helps in healing damaged nerve cells.
• Green leafy vegetables, tomatoes, beetroot, pomegranate, eggs, soy and herbs are some foods that allow holistic mind healing.
• Eggs are a source of choline, another important nutrient that is involved in neural message transmission.
• Ensure your diet is rich in protein. Proteins release ‘feel good hormones’ (seretonin) in the body.
• Reduce your carbohydrate intake, as carbs tend to spike sugar levels, and can actually leave you drained and depressed. Although sugar is an instant pick-up but the slump that follows is depressive.
• Alcohol has the same effect. So avoid drinking.
• Sometimes low level of calcium may also affect mental wellness. So get your calcium levels checked. According to Jeetika, Theta Healer at Desidieter.com calcium supplements may improve decision making capabilities of an individual with low self esteem.

Best Foods to Prevent Cancer: Making Positive Changes in Your Diet

Cancer can affect anyone from any part of the world. It is one of the leading causes of death in the world, particularly in the developing countries, however a large of such deaths can be avoided. Researchers have shown that most of the cancer-related deaths are somehow connected to lifestyle choices such as smoking, drinking, a lack of physical activities, and unhealthy diet. About 30 percent of cancer cases can be prevented with healthy lifestyle changes. Researchers and doctors recommend relying on some healthy foods to prevent cancer and a healthy diet can be one of the most effective ways to fight cancer.

Your diet has a huge effect on your health including the risk of developing a cancer. While some foods can help you ward off cancer causing infections and cancer itself, others may turn the tables in favour of cancer causing agents. Changing your diet to add more natural and healthy foods to prevent cancer can help prevent cancer before it’s late.

Plant-Based Diet

One of the best diets suitable for preventing cancer is primarily based on plants. A plant-based diet includes vegetables, fruits, and whole grains. Such a diet hardly undergoes any processing which allows the foods to hold the nutrition and escape any harmful ingredients that usually get inside the foods during processing. Start eating foods that come directly from vegetables, fruits, nuts, beans, and grains and minimize the amount of processed foods in your diet. For example; instead of drinking processed apple juice eat a fresh apple. Fresh plants and vegetables make the best foods to prevent cancer.

Get More Fibre

Several researches have suggested over time that eating a fiber rich diet can reduce the risk of bowel cancer. Fiber rich foods such as, bread, breakfast cereals, rice, pulses, wholegrain pasta, fruit and vegetables can help keep your bowel healthy and prevent constipation.

Avoid Red And Processed Meat

Despite the high protein and nutritional value, red and processed meat has been associated with an increased risk of bowel cancer. People who eat a more of red and processed meats are at a higher risk of getting bowel cancer as compared to people who eat less of such meats. Researchers have shown that vegetarians are about fifty percent less at risk for cancer as compared to people who eat meat. It is recommended to set your daily limit at less than 70 grams of such meats.

Beta-Carotene Supplements

Beta-carotene has been found to promote the development of lung cancer in smokers and people with high exposure to asbestos. Avoid beta-carotene often found in antioxidant supplements to avoid the higher risk of developing cancer as posed by the compound.

Besides the dietary changes, stop smoking as tobacco use is the largest preventable known cause of cancer. Also reduce your drinking to moderate amounts as drinking too much alcohol can pose increased risk of several cancers including mouth cancer, pharynx and larynx cancer. If you really want to stay healthy for long, start making wise lifestyle changes and switch to natural and healthy foods to prevent cancer.

Beat Bowel Cancer with these Treatment Options

When cancer cells start developing in the colon or rectum the condition is called colon, rectal or sometimes, bowel cancer. This cancer is caused by the unusually large growth of cells that can attack other parts of the body leading to various symptoms like blood in the stool, bowel movement change, abnormal weight loss, and fatigue.

Once diagnosed, there are many treatment options a patient can look up to cure the condition. Your list of treatment methods can include the following options.

People suffering from bowel cancer should be put under the supervision of a multidisciplinary team (MDT). It is team of specialists who will work to give the best treatment possible to cure the patient completely. This team will comprise of a specialist cancer surgeon, an oncologist, a radiologist, pathologist, radiographer and specialist nurse. There can be other members in the team such as a physiotherapist, dietitian and an occupational therapist. While this team of specialists will decide upon the kind of treatment for you, they would consider the following factors:

• the type and size of your cancer
• your overall health
• how far the cancer has spread in the body
• what grade cancer it is

Based on this, the following treatment can be given:

• Surgery
• Chemotherapy
• Radiotherapy
• Biological therapy

Surgery

A surgery to treat bowel cancer is only possible if it is in an early stage. It is only possible at this stage to remove a small piece of lining of the colon wall. This procedure is known as local excision.

When the cancer spreads into the muscles surrounding the colon, it becomes necessary to remove the entire section of the colon in order to receive the perfect treatment for bowel cancer. Removing some part of the colon is known as colectomy.

Chemotherapy

There are three ways in which chemotherapy can be used to cure bowel cancer:

• Therapy prior to surgery for rectal cancer combined with radiotherapy.
• Therapy given after surgery to prevent cancer from recurring.
• Therapy given to reduce the spread of advanced bowel cancer and to control the symptoms.

The chemotherapy taken for bowel cancer usually has a combination of medicines given to the patient to kill cancer cells. These medications can be transfused into the patient’s body in the form of a tablet, drip, or as a combination of both.

The best-suited treatment for you can be decided by our health care provider. The best you can do to fight the cancer is to stay aware about its symptoms and take preventive measures wherever possible.

How to Sponge bath a Newborn baby

Newborn baby sponge baths are highly recommended by the American Academy of Paediatrics, especially during the initial weeks, until the umbilical area has properly healed. Sponge bathing is also suitable for premature babies as their skin may be sensitive to tolerate water splashes. The below guidelines can help new mothers sponge bath their newborn baby:

• Lay your baby in a cot or on a cushioned surface. You can place some pads or soft wash towels underneath to provide extra comfort. Remove the clothing and the diapers and cover the body with a light soft towel.
• Take a cotton ball moistened with water and clean his eyes carefully. Take another cotton ball and clean the inside of his nose. Similarly, with fresh moistened cotton balls, clean his cheeks, forehead and behind his ears. 
• In a tub of tepid water, dip a soft wash cloth and squeeze out excess water. Gently rub the cloth on the baby’s head to remove the cradle cap. This will not go in one day, but after a few sponging sessions, it will start falling off slowly. You can then use a soft baby brush to remove the cradle cap completely. Then wipe off the water from his head with a dry soft towel.
• With a wet wash-cloth, clean the neck, skin folds, genitals and the diaper areas slowly. Then wash the arms, legs, folds of fingers and toes, hands and feet clean. Wipe the wet areas gently with a dry towel.
• After final washing, place the baby in a big soft towel and dry off the residual water from the body.
• Clean the umbilical cord carefully by using a Q-tip and rubbing alcohol.
• Apply baby lotion all over the body, hands and feet barring eyes, mouth and ears.
• To wrap up the sponge bathing process, put on fresh diapers and clothing on him.

A sponge bath for newborns is ideal as it prevents the chances of catching a cold considerably. Also, since the area around the umbilical cord is prone to infection, it is important to avoid water seepage into that area. Newborns do not usually get very dirty so a daily sponge bath is sufficient to keep them clean. During a sponge bath, it is recommended to cover the upper part of the baby’s body with a cloth while washing the bottom and vice versa. The baby’s wash towels must be regularly disinfected to avoid any skin rash.

Health Checklist for Women Over 40

Dress, check! Make-up, check! Shoes, check! Office presentation, check! Home chores, check! But did you check your health yet? Well, you must! Women in their 40s need to be proactive to stay fit and healthy beyond middle age.

A few health check-up for your overall health can help you detect any problems early and getting the right treatment for it. You must know what to look out for in terms of health to feel in the prime of your health and heave greater self-confidence than ever before.

Make a health checklist and paste it to your refrigerator for a gentle reminder about your health updates.

                    

                                                                                                                                                                                                                                                                                                  

 Weighty Issues

40s is a cruel age-range. Women who have been slim all their lives, may find themselves putting on pounds in their 40s. Ageing makes you to gain an average of a pound a year. With weight gain comes high blood pressure and diabetes.

The cons of weight gain don’t end just here. The hormones fall, this alters the fat distribution around the buttocks, upper thighs, and abdomen. You may call it the middle-age spread.

Do prevent weight gain, do not cut out on meals but make sure your calories work in the form of lean proteins, fruit and vegetables, and whole grains.
                                                                                                                                                                                                                                

 Exercise Regularly

The 40s make your testosterone levels to fall- it is the hormone that helps maintain muscle mass. So, you need to challenge your muscle mass in order to prevent losing five pounds of it per decade as you age.

Cardio exercise can help you shed excess pounds or maintain your weight. But also include strength training too to build up lean muscle tissue. The general goal is to include at least 30 minutes of physical activity a day in your routine.

Build You Bone Strength

The biggest health risk for women in their 40s is osteoporosis; you can feel your bones going thin because of lower hormone levels.
The lifetime risk of osteoporosis for women is almost 50 per cent and in men is 20 per cent. Eating a balanced diet and doing regular weight –bearing exercises can help treat the condition and possibly reduce its effects.

To detect osteoporosis, one must get a bone mineral density test done which is an indicator of bone strength and osteoporosis risk. Women with previous fragility fractures; a family history of osteoporosis; on medications that cause bone loss; or have problems with calcium absorption should get this test done for sure with their doctor’s discretion.

                                                                                                                                                                                                                                                                                                                  

Control Stress and Anxiety

Age brings in stress with it. Women in their 40s need to need to be supreme jugglers, often balancing the needs of a job, children and ageing parents.

Make time for yourself to beat stress and anxiety. Relax and take good care of yourself like you care for your dear ones.

Keep Your Heart Healthy

It is important to keep coronary risk factors as low as possible because heart disease is the biggest killer. Quit smoking if you so; smoking is the biggest risk factor for heart disease. With this, maintain an ideal weight, follow a healthy diet and take regular exercise.

To make sure you do not suffer from any heart ailments, take the following tests:

Blood cholesterol test- High cholesterol is associated with increased risk of heart disease. This test measures amount of total cholesterol, "bad" LDL, and "good" HDL cholesterol circulating in the blood. Levels of triglycerides, another blood fat, are also usually checked. It should be taken every 5 years starting at the age of 20.

Blood pressure check- It measures blood pressure, an indicator of heart risk. Check your blood pressure at least every other year starting at the age of 18.

Fasting plasma glucose- It measures blood sugar, an indicator of diabetes risk. Get it done every three years if in normal range or at your doctor's discretion at the age of 45, or younger if you are overweight and have other risk factors.

Keep a Tab on Cervical Cancer

Cervical cancer is the 11th most common cancer among women in the UK but cervical screening saves approximately 4,500 lives per year in England. To get screened for cervical cancer take the following tests:

Pap smear and pelvic exam- It checks for cervical cancer and you should take it every three years, or as recommended by your doctor, starting from the age of 21.

Pap smear plus HPV DNA test and pelvic exam- Some experts recommend this test as more precise means to check for cervical cancer. You can get screened for it every five years after the age of 30.

Beware of Breast Cancer

One in eight women is at the risk of getting breast cancer and age 40 makes the disease more common. In fact, the majority of breast cancers (80 per cent) occur in women over the age of 50.

With a family history of breast cancer you should commence screening 10 years before the age your relative was diagnosed. Tests that diagnose breast cancer are:

Mammogram- It checks for breast cancer and should be taken every 1 to 2 years, depending on your risk. You should start at age 40-50 or earlier with certain risk factors.

                                                                                                                                                       Doctor’s Breast Exam- It may detect breast cancers missed by mammography. If you are in your 40s, take this test annually; if younger, you can get screened for it every three years.

Finally, being self-aware and doing self-health checks is the vital first stage as it will help detect symptoms which could indicate more significant health problems. Make a note if anything about your health doesn’t seem normal. Speak to your doctor early so that the symptoms can be fully assessed.