Mr. FÜLÖP

If you are a woman and if you want to live healthy and beautiful for the rest of your life, here are the top 10 + 1 activities you should follow.
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In 1996, England’s Oxford University started a long-term health survey, tracking the behavior of 1.3 million women from UK. Between 1996 and 2001, women were invited to join the Million Women Study when they received their invitation to attend breast screening at one of 66 participating NHS Breast Screening Centres in the UK. At these centers, women received a study questionnaire with their invitation, which they were asked to complete and return at the time of screening. Around 70% of those attending the programme returned questionnaires and agreed to take part in the study – this excellent response means that over 1 in 4 women in the UK in the target age group are now participating in the study. It also means that the Million Women Study is the largest study of its kind in the world.

13 years later, results show links between alcohol and cancer, as well as the healthiest time to have children. The study has gone on to inspire other important health findings.

1.HAVE CHILDREN IN YOUR 20′s

Starting a family before you’re 30 reduces the risk of developing breast cancer by 7%, the Million Women Study says. Pregnancy reduces oestrogen in the body, and it’s this hormone that is believed to fuel cancer.
But Associate Professor Jane Smith, from the Royal Australian College of General Practitioners, says: “Many things increase breast cancer risk, including having type 2 diabetes and drinking alcohol.

“Everything in life involves risk, so if you’re not ready to have children in your 20s, don’t rush into it. Children can create other health issues, including stress, so start a family when you’re ready.”

2. DRINK TEA (without sugar or sweeteners)

You might not associate your oral health with heart disease, but the link between the two is becoming more apparent. Germs in the mouth create tiny blood clots that can cause a narrowing of the arteries, and in turn, heart attacks. Drinking black tea is one of the best ways to fight plaque and cavities, according to researchers at the University of Illinois.

“Green and black teas contain chemical properties that reduce bacteria in your mouth,” says Smith. “Of course, having sugar in tea counteracts the benefits!”

3. HAVE SEX 200 TIMES A YEAR or at least 16 times a month
How’s this for an anti-aging technique? Having more than 200 orgasms a year can reduce your physiological age by six years, according to a study at Columbia University.

“There’s nothing bad to say about safe sex,” says Dr Ronald McCoy, spokesperson for the Royal Australian College of General Practitioners. “It’s great aerobic exercise and releases hormones that make you look and feel happy. It’s an essential part of life.”

4. GET SOME SUN but don’t get sunbaked
Vitamin D can help women struggling to conceive, shows a study by Yale University School of Medicine. Women who were given extra vitamin D reduced their risk of polycystic ovarian syndrome (PCOS) by 99 per cent during the study.

“We already know vitamin D reduces depression and strengthens bones,” McCoy says. “It may be that when women boost their vitamin D, they become more active, which in turn reduces PCOS.”

The main source of vitamin D is from UV rays, but this isn’t a licence to sunbake for hours on end.

“Twenty minutes of sun a day is all you need to get the benefits.”

5. GO ON THE PILL and WATCH YOUR MEDICATIONS

The Pill will dramatically cut your risk of ovarian cancer, the silent killer, as the Million Women Study found. Furthermore, you will continue to be protected for at least 30 years after you stop. The study has shown that for every five years a woman has been on the Pill, her relative risk of ovarian cancer is cut by 20 per cent.
Those who take it for 15 years cut their risk by half.

Some medications, including anti-inflammatories and acne treatments, can make the skin more sensitive to sunlight, causing it to burn more easily, according to research from Purdue University in the US.

“This is a rare chemical reaction, but it can happen, especially with antibiotic acne remedies,” Smith says. “Your doctor or pharmacist should warn you if the medication they’re prescribing is likely to cause a side effect. If you do notice a rash or are experiencing unusual skin problems, go back to your GP.”

6. CUT BACK ON BOOZE or STOP DRINKING ALCOHOL
The risk of breast cancer is between 11 and 22 per cent higher in women who drink alcohol compared to non-drinkers, according to the Million Women Study.

“The risk increases by 10 to 12 per cent with each additional standard drink,”

says Anita Dessaix, program manager at the Cancer Institute NSW. Research shows two alcoholic drinks a day can also increase the risk of cancer of the pharynx by 75 per cent and of the oesphagus by 50 per cent.

“Alcohol is often part of everyday life, and it can be hard to avoid it completely,” Dessaix says. “But it’s vital to have regular alcohol-free days. If you do fancy a tipple, the Australian Alcohol Guidelines suggest no more than two standard drinks a day.”

7. DON’T SMOKE

Not only will this protect you against lung cancer, but perhaps surprisingly, against cervical cancer, too.Women who smoke are twice as likely to get the disease.

Cervical cancer is linked to infection with the human papilloma virus (HPV). The theory is that nicotine accumulates in cervical mucus and subsequently impairs the local defences against HPV, and cancer. It may also be that smoking also depresses the immune system.

So while the death of Jade Goody has led to a rise in the number of women asking for cervical smears, stopping smoking is also important.

8. GET ENOUGH FOLIC ACID
Folic acid is usually associated with preventing birth defects, but it can also reduce the risk of blindness in women.

When taken alongside vitamins B6 and B12, folic acid can decrease age-related macular degeneration by 41 per cent, a study from Harvard Medical School found. McCoy recommends taking a multivitamin containing the recommended daily intake of folic acid.

“Boost your quota by eating green, leafy vegetables such as spinach and broccoli,” he says.

9. AVOID COLA DRINKS as in Coca-Cola
Bone density in women who drank four colas a week is four per cent lower than women who swear off the fizzy stuff, shows research from Framingham Osteoporosis Study.

“Phosphoric acid, which is often found in diet fizzy drinks, is believed to interfere with calcium absorption,” Smith says. “As well as cutting back on the sparkly stuff, increase your bone density by eating plenty of dairy products and doing regular weight-bearing exercise, such as walking.”

10. START WEIGHT TRAINING BUT DON’T GET TOO THIN
Regular weight training can help prevent back pain, an American study says. People with chronic backache who took part in a 16-week resistance-training program reduced their pain by 60 per cent. Those who did aerobic exercise reduced their back pain by just 12 per cent.

“Resistance training is the best form of exercise you can do,” says Sam Mower, exercise physiologist at Harness Your Health. “It prevents osteoporosis and boosts your lean muscle mass. It’s great for reducing your heart rate too.”

According to the Million Women Study, the ideal body mass index (BMI) is about 24. For a woman of 5ft 4in (the average national height) this would mean weighing ten stone. While the adverse effects of obesity have been well documented (it is a risk factor for breast cancer, heart disease and diabetes), less well known is the effect of being underweight.

However, it is known to affect fertility, for instance: women with a BMI below 18.5 are less likely to conceive. Underweight women (BMI under 19) are more likely to develop osteoporosis.

11. WASH YOUR HANDS

“Washing your hands regularly with soap and water is the most effective thing you can do to prevent catching infectious illnesses such as influenza,” McCoy says.
“It’s much more effective than wearing a mask, as most germs are transferred to your mouth and nose by your hands. Standing more than a metre away from someone when they sneeze means you’re also less likely to catch anything.”

Around 30% of British women don’t wash their hands enough for good hygiene, according to studies by the London School of Tropical Medicine and Hygiene.
However, soap and water are sufficient – and using too many high-tech anti-bacterial products can be counter-productive.
Not only will they not stop colds and flu (which are transmitted by viruses, not bacteria), but they could affect the delicate balance of bacteria in our bodies, allowing stronger bugs to become dominant, says leading American microbiologist Dr Mary Ruebush, author of Why Dirt Is Good.

Most micro-organisms cause no problem, and many, like the ones that normally live in the digestive tract and produce life-sustaining nutrients, are essential to good health – these are the ones, she says, that are usually wiped out by anti-bacterial agents.

Sources:
Million Women Study
Dailymail.co.uk
Heraldsun.com.au