1. Health and well-being for women

3. A Balanced Diet Despite what you see in some diet books and TV programmes, healthy eating can be really straightforward. A diet based on starchy foods such as rice and pasta, with plenty of fruit and vegetables, some protein-rich foods such as meat, fish and lentils, and some milk and dairy foods (and not too much fat, salt or sugar) will give you all the nutrients that you need. When it comes to a healthy diet, balance is the key to getting it right. This means eating a wide variety of foods in the right proportions. But achieving that balance in modern life can be tricky. After a long day, it can be tempting to grab the first ready meal on the supermarket shelf, which is OK occasionally. But the nutritional labels on these foods show that many ready meals contain high levels of fat, added sugar and salt. If you eat ready meals too often, they'll upset the balance in your diet.

6. 3. Meat, fish, eggs and beans Aim for at least two portions of fish a week, including one portion of oily fish. You can choose from fresh, frozen or canned, but canned and smoked fish can be high in salt. Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation. 4. Milk and dairy foods Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps to keep your bones healthy. But some dairy products are high in saturated fat. Eating too much saturated fat can raise blood cholesterol levels and increase the risk of heart disease. To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed milk, skimmed milk or 1% fat milks, lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt.

8. Health and Fitness

10. Inactive lifestyles People are less active nowadays partly because technology has made our lives easier. We move around less, and burn off less energy than we used to. We drive cars or take buses. Machines wash our clothes. We entertain ourselves in front of a TV or computer screen. There are fewer people doing manual work, and most of us have jobs that involve little physical effort. Housework, shopping and other necessary activities are far less demanding than for previous generations. This means that each of us needs to think about increasing the types of activities that suit our lifestyle and can easily be included in our day. For some people, this could mean walking more briskly with the kids to and from school, or cycling to and from work. For others, taking part in a more structured activity, such as a dance class or a gym session, a few times a week may be the most practical way of keeping fit and building activity into your daily routine. Every little helps, and the recommended 30 minutes of moderate activity at least five times a week can be done in two or three 10 to 15 minute blocks. The 30-minutes-a-day guidelines can help with weight management. But for many people, especially if there’s no change in diet, 45 to 60 minutes of activity each day may be needed to prevent obesity. People who have been obese and have managed to lose weight may need to do 60-90 minutes’ activity a day to avoid regaining weight. Activities such as brisk walking or cycling are considered to be as effective for weight loss as supervised exercise programmes. Mood booster Physical activity can boost mental wellbeing and change your outlook on life. It can help people with anxiety and depression, and might even prevent such problems from developing in the first place. “ People who are physically active tend to feel better about themselves,” says Professor Mark Batt, a Nottingham-based NHS consultant and special professor in sport and exercise medicine. “ As you become more physically active, you start thinking about other aspects of your health, such as diet, smoking and other health habits. "It often leads to significantly beneficial lifestyle changes.”

11. Get fit at Home There are lots of opportunities to get active outside the house, but staying at home doesn’t mean that you have to be a couch potato. Any form of moderate-intensity activity will count towards your daily exercise target. Exercise safely, and always warm up before any strenuous activity. Stretch your muscles gently and jog on the spot for one to five minutes (depending on your fitness level) to raise your body temperature and prepare your body for exercise. Cool down by gently stretching your muscles afterwards. “ As long as your activity is making you slightly breathless and sweaty, it all counts towards your daily total,” says fitness expert Nicki Waterman. Here are some of her tips on how to get fit while you work around the house. Housework Dust, vacuum and tidy your way to fitness. Household chores can involve physical activity so long as they make your heart beat a bit faster and you start to breathe more heavily. Gardening Gardening needs to be vigorous if it’s to count towards your 30 minutes of daily activity. Mowing the lawn, digging and carrying objects are all exercise. If you can keep going without a rest, you’ll get the benefits of a good workout. Exercise gear Invest in one piece of equipment, such as an exercise ball, bike or treadmill. This will help you get the workout that you need. You can exercise while watching your favourite TV programme. Household goods You can use objects around the house to get fit. You could try lifting cans of food to build your upper-body strength. Climbing stairs is a great exercise as it strengthens your leg muscles and increases your heart rate. Calisthenics There are lots of exercises you can do on the spot. Using an exercise mat, do lunges, leg raises and crunches. Make sure you learn how to do these exercises properly before you start, or you may injure yourself.

14. HealthyMuslim.com http://www. healthymuslim .com/ HealthyMuslim .Com - Your Guide To Health, Fitness and Longevity

15. Pregnancy and birth

16. Pregnancy care planner About this guide Whether you're planning to have a baby, are already pregnant, or your new baby has just arrived, our new interactive pregnancy planner is for you. It contains all you need to know to have a healthy and happy pregnancy, and to make sure you get the care that's right for you. It has over 250 pages of NHS-accredited information, including videos and interactive planning tools. You'll also find all the facts you need to choose the best maternity services in your area. Every pregnancy is different. Get involved in the decisions that affect you and your baby. Start planning your pregnancy care now. http://www. nhs . uk /Planners/ pregnancycareplanner /Pages/ PregnancyHome . aspx

19. Nuts If you want to eat peanuts or foods containing peanuts (such as peanut butter) during pregnancy, you can do so as part of a healthy balanced diet, unless you're allergic to them or your health professional advises you not to. The government previously advised women to avoid eating peanuts during pregnancy if there was a history of allergy (such as asthma, eczema, hay fever or food allergy) in their baby’s immediate family, but this advice has now changed. The latest research shows that there's no clear evidence that eating peanuts during pregnancy affects the chances of your baby developing a peanut allergy. If you have any queries, talk to your GP, midwife or your health visitor. Last reviewed: 26/05/2009 Source http://www.nhs.uk/Livewell/pregnancy/Pages/healthyeating.aspx

27. When a girl reaches puberty, her hormones become active. A hormone called oestrogen is made in the ovaries. Oestrogen affects the lining of the womb (endometrium) and makes it grow and develop. After 10 to 14 days, the ovaries release an egg, and begin to produce another hormone called progesterone. The egg has now moved from the ovary to the uterus through the Fallopian tube. If the egg has not been fertilised by a sperm, the production of progesterone stops. When that happens, the lining of the womb comes away with a little blood and the girl gets her monthly period. The entire process takes about 28 days. When do girls begin to have periods? Most girls get their first period when they are 10 to 16 years old. The average age is 12.5 years. Women continue to have periods until they are 45 to 55 years old when the menopause occurs. Periods stop during pregnancy. How often do women menstruate? Periods happen about once a month. They last for four to seven days after which there is a pause of about 23 days (three weeks or so) until the next period, although the menstrual cycle varies from one girl to another. In some girls it may be longer or shorter than 28 days or it may be irregular, especially in the first few months after they have started. It is a good idea to note the days your period occurs in a diary or calendar. This will make it easy to see exactly how many days there are between periods and makes it possible to work out when to expect your next period. How do you prepare for your first period? It is practical and reassuring to know that there are sanitary towels ready in the bathroom or bedroom to prepare for a first period. When a period begins, a sanitary pad is simply placed in the underwear to absorb the blood. It is also a good idea to have a sanitary towel in a school bag, just in case a period begins while she is at school. However, if a girl has not brought a sanitary pad to school and her period begins, she should be able to get them from the school nurse or from a teacher. When a girl begins her period, she usually discovers it by noticing blood on her underwear or on toilet paper after drying herself. She may also feel some cramping pain or discomfort in her lower abdomen.

28. What do you do with a used sanitary towel? When changing a sanitary towel, wrap some toilet paper around the one you have used, or, if the new sanitary towel is sealed in a plastic bag, put the used one into that. Then place it in the waste bin which is almost always located next to the toilet. It should not be flushed down the toilet, as it absorbs water and may block the toilet. Based on a text by Christel Bech, nurse (Source: http://www. netdoctor .co. uk /health_advice/facts/first_menstruation. htm

29. Health awareness Female related conditions and disorders Breast cancer awareness

32. Polycystic Ovary Syndrome Explaining Polycystic Ovarian Syndrome (PCOS) Many women who are trying to conceive will find, after investigations, that she may have a condition called polycystic ovary syndrome that is thought to affect up to one in a hundred women. As it occurs because of a problem with ovulation, it is seen in women of child bearing age and is often only detected after attempts to get pregnant have failed. What Is Polycystic Ovary Syndrome? When a woman ovulates the egg is prepared for and released by a follicle on the ovary. In polycystic ovaries the follicles prepare the eggs for release but do not let go of them so each cycle another follicle enlarges containing an egg that isn't released. Over a period of time the ovaries can contain many of these follicles which look like small fluid filled pouches (cysts). Signs & Symptoms The main symptoms of this syndrome are irregular periods. This may be due to the egg not being released and the uterine lining being unsure when to shed its excess blood supply. Many women find they have higher masculinity detail such as thicker darker facial hair and more body hair on the limbs. It is also common for these women to become overweight as the insulin in the body is not utilised effectively and unused sugar levels are stored as fatty deposits around the body. Acne is also a common feature, particularly that found on the facial area. As few eggs are being released, many sufferers of polycystic ovary syndrome have trouble conceiving and many need to have some degree of fertility treatment to overcome this problem. As this syndrome is a disorder of the endocrine (hormonal system), so too are the associated symptoms. This condition may be diagnosed using blood tests that check the hormone levels in the body, but can also be seen on an ultrasound scan as the ovaries tend to be slightly bigger than normal and the fluid filled pouches are quite clearly noticeable.

33. Causes Of Polycystic Ovary Syndrome Polycystic ovaries occur as the male hormones in the female body are greater than normal. The reason for this is still unclear but genetics, obesity and diabetes are all thought to be contributory factors. Treatments For Polycystic Ovary Syndrome Low fat and low sugar diets are essential in the prevention of this disorder, but if it has already been diagnosed there are several hormonal medications that may be suggested, some in tablet form others as an injection. The variety of these types of drugs is quite extensive and detailed discussion with your specialist will be needed to determine which course of treatment is the best option for you. The results of the blood tests will help to decide which medications are the most suited to your needs also. It is possible that a surgical treatment may be offered during which a telescope is inserted into the abdomen around the site of the navel. A supplementary instrument is also inserted which can apply electrical current to the ovaries under controlled application. The mechanism of this action is not fully understood but it is thought to be linked to the amount of male hormones contained and released in the ovary, and their reduction. Along with these treatments it is possible for the excessive body hair to be bleached or removed and acne can be treated with a number of preparations from the chemists or with a prescription. Polycystic ovary syndrome is a fairly common condition and one of the leading causes of female fertility problems. It can be treated but may not be curable in some cases. (Source: http://www. femalehealthissues .co. uk /explaining- polycystic -ovarian-syndrome.html )

34. Endometriosis WHAT IS ENDOMETRIOSIS Trying to understand Endometriosis can take years of research and still the answers to all the questions are not clear. It is a distressing and painful disease and is also very difficult to treat. The Endometrium is the inside lining of the womb, Endometriosis is a problem connected with this. Tissue similar to the lining of the womb is found growing outside the womb, usually in the pelvis, although it can be found almost anywhere in the body. Some of the less common and relatively rare sites include the lungs, kidneys, liver, nose, ears, eye, joints and muscles in the limbs. It can also be found in scars from previous operations. The most common places are: Ovaries, Fallopian Tubes, Bowel, Bladder, Intestines Ligaments supporting the womb Pouch of Douglas (behind the uterus), Uterus Abdominal cavity This tissue then responds to the normal hormone cycle (in the same way as the lining of the womb). During menstruation it can bleed into the surrounding tissue, because this blood cannot escape it can result in a build up of inflammation and scaring. This inflammation can cause various organs such as the bowel or bladder and other pelvic organs to become matted together in a web of scar tissue known as adhesions. These can cause chronic pain and may interfere with the normal function of the bowel, bladder, or ovaries and fallopian tubes, and can sometimes cause infertility. Cysts can also form on the ovaries, some of these are what's known as 'functional' cysts and may not cause a problem, but another form is known as 'Endometrioma' or Chocolate cyst', If these cysts rupture they can cause intense pain and spill there contents inside the pelvic cavity, this can then lead to more adhesions.

35. WHO GETS ENDOMETRIOSIS? There have been several opinions written on this, some say it may be genetic, some say not. The environment, diet, smoking, the position of the uterus, delayed motherhood, and stress, have all been suggested and argued over by the experts, from research I have done it seems almost anyone can have it, documented cases range from ages 9 to 78. Some experts are now beginning to think that there may be a hereditary link or a gene that makes some people more prone to the condition. WHAT CAUSES ENDOMETRIOSIS? The medical experts are still unsure of this. There are several theories, 1 Retrograde Menstruation. During menstruation instead of leaving the body some of the blood can flow backwards into the pelvis via the fallopian tubes, where it can attach itself to another surface. 2 Blood / Lymph Circulation theory Endometrial cells are carried in the blood or lymph circulation to other areas of the body to sites outside the uterus. 3 Immune system Theory The immune system is not working as it should, allowing these rogue cells to grow where they shouldn't instead of recognising & removing them. It has been said that a healthy immune system may help to prevent normal cells from implanting in an abnormal site. Therefore the development of Endometriosis may represent a deficiency within the immune system. Trying to explain the immune system is a little beyond me, but I suppose we can all try and lead a healthy lifestyle, some gentle exercise, avoiding stress etc and hope it helps. SYMPTOMS OF ENDOMETRIOSIS There can be so many symptoms but top of the list for most is PAIN. Chronic pelvic pain during periods, or ovulation (mid cycle) or for the really unlucky ones pain at any time or all of the time. It is not the sort of pain that can be taken away with a couple of paracetamol. Pelvic pain can be on just one side, both, or in the middle regardless of where the Endometriosis is. For example if the Endometriosis is on the left ovary pain can be felt on the right, there are no set rules with this disease. A lot of pain doesn't necessarily mean you have a lot of Endometriosis, Women with small patches can have more severe pain than those with large patches, it is not understood why.

36. Common symptoms include: Severe Period Pain Pelvic pain Leg Pain, Back Pain, Nausea, Fatigue, Diarrhoea, Bleeding from rectum Bowel spasm Constipation, Swollen Abdomen, Heavy or Irregular Bleeding, Pain During Urination, Painful Ovulation, Painful Intercourse, Painful Orgasm Infertility Heavy periods are thought to be a sign of Endometriosis although this is not always the case. Women with medium to light flow and believe it or not pain free periods, can still have Endometriosis. It must be said that not everyone gets pain, to me that makes the disease even more difficult to understand. Many women find while having Endometriosis some psychological problems may occur, Is it any wonder with all this to cope with. The loneliness and isolation that can be brought on by having this disease can sometimes be hard to bear. There is lots of support around no one should have to suffer alone.

37. HOW IS ENDOMETRIOSIS DIAGNOSED? There are no symptoms that definitely suggest a diagnosis of Endometriosis and nothing else. Not all doctors are up to date when it comes to endometriosis and in some cases it is disregarded even if it has been thought of. Many women suffer with several of the symptoms and put it down as just being part of normal period problems. ( or that is what they are told ) It is important to talk to your doctor and give him all the facts however embarrassing it might be. Some doctors may perform an internal examination or suggest an ultrasound scan, or blood test, but the only sure way of diagnosing Endometriosis is by having a laparoscopy, although having said that if the skill or experience of the surgeon is not as it should be then it can occasionally still be missed. The operation is done under a general anaesthetic and usually takes less than 30 mins. A small device is passed through the abdomen just below the navel. Carbon Dioxide Gas is pumped in to inflate the cavity, this makes it easier for the surgeon to see and move various organs around. A laparascope (a small camera) is then inserted just below the navel. Another small incision is then made above the pubic bone for the other instruments that may be used. Any adhesions found may be divided to give a better view, this may also relieve some of the pain. Every organ in view should be thoroughly checked including the bowel. If cysts are found they may be drained or removed. When the surgeon is satisfied, as much gas as possible is removed and the two wounds are closed with a stitch or two. After the operation there will be some discomfort, some can be felt in the chest and across the shoulders, this is due to some remaining gas and will pass in hours or can take a few days. Pain from the abdominal area can vary from a little to a lot, depending on what has been done and your own personal tolerance to pain. There may be some vaginal bleeding for a few days, this is normal. Some women are up and about in a day or two others can take a week or two everyone is different. Source: http://www.endometriosis.org.uk/misc/guide.php?menuID=7

38. Urinary incontinence in women Written by Dr John Pillinger, GP What is urinary incontinence? Urinary incontinence is the involuntary leakage of urine from the bladder. This is a common problem that can affect both sexes – but women are more commonly affected. Urine is normally prevented from leaking by the urinary sphincter – which is a tight ring of muscle at the neck of the bladder – and by the support of the muscles of the pelvic floor. Voluntary passing of urine involves relaxing the sphincter and pelvic floor muscles together, with a gentle contraction of the bladder muscle. Many women experience a small amount of urine leakage on an occasional basis, and it causes them little bother and they able to continue with their lives as normal. But for a significant number of women, urinary incontinence may be serious enough to involve having to change their clothes and to avoid performing certain tasks or exercises. For these women, advice from a health professional is appropriate. What causes urinary incontinence? The study of urinary incontinence has revealed two main types of incontinence. The commonest is called stress urinary incontinence (SUI) . This is when the bladder sphincter just gives way under pressure and a small amount of urine escapes on straining, for example when coughing , laughing, sneezing or doing physical exercise. In severe cases, it can happen while walking or when getting up from a sitting position. Stress incontinence is usually the result of weakening of the muscles in the pelvic floor that surround the bladder. This often happens during pregnancy, following childbirth or after the menopause . The second type of urinary incontinence is called urge incontinence. This happens when the urge to pass urine becomes overwhelming and urine is passed before a toilet can be reached.

39. Urge incontinence is caused by the bladder sending a message to the brain that it's full, often too early and the bladder muscle starts to contract too early (also called bladder instability). This may be caused by cystitis (urinary infection) or an overactive or unstable bladder (when there's an increased frequency of going to pass urine during the day and having to get up at night to urinate (nocturia)), which can sometimes be related to nerve problems including stroke, dementia, multiple sclerosis or spinal cord injury. The two types may occur together (mixed urinary incontinence), but treatment is quite different. Incontinence can also be associated with a narrowing (stricture) of the urethra. Incontinence can also be caused as a side-effect of some kinds of drugs or medicines. When should I seek medical help? If you're experiencing more than occasional episodes of incontinence, you should consult your family doctor. How is urinary incontinence treated? The treatment of urinary incontinence varies according to the type of incontinence, how troubling it is to the woman concerned and also her general level of fitness. The majority of women with urinary incontinence can be effectively managed in general practice with fairly simple treatment, without the need for many of the surgical treatments mentioned below. Source: http://www.netdoctor.co.uk/diseases/facts/urinaryincontinence.htm

40. The Menopause Reviewed by Dr Dan Rutherford, GP What is the menopause? The menopause, also called the change of life, is defined as the end of the last menstrual period. In Western women it occurs on average at 51 years, but there is a wide range of normal extending from your 30s to 60s. What is the menopause like? The menopause occurs when the ovaries no longer respond to the controlling hormones released by the pituitary gland of the brain. As a result, the ovaries fail to release an egg each month and to produce the female sex hormones oestrogen and progesterone. It is the fall in the levels of these hormones in the bloodstream that gives rise to the symptoms of menopause. Research into the menopause is relatively recent. One hundred years ago, when life expectancy was shorter, most women did not live long after the menopause and so little was known about it.

42. Cervical cancer Reviewed by Dr Philip Owen , consultant obstetrician and gynaecologist What is the cervix? The cervix is the lower part of the womb or uterus and is commonly referred to as the 'neck of the womb'. The cervix plays an important role in maintaining a normal pregnancy. In non-pregnant women, the cervix has no obvious function although it may be important to the enjoyment of sex in some women. If you squat or stand with one leg on a chair and put one or two fingers into your vagina, you will be able to feel the smooth, rounded cervix at the top of your vagina. What is cervical cancer? Cervical cancer is the sixth most common cancer in women in the UK. It is important to be clear about what is and what is not cervical cancer. Women should have a cervical smear test , often known as a Pap smear test, performed on a regular basis in order to detect the cell changes that come before cancer. It takes many years for the early cell changes that can be detected on a cervical smear to become cancer and in many cases the changes can go away by themselves. The vast majority of abnormal smear test results do not indicate that the woman has cancer. It is by diagnosing and treating these pre-cancerous changes (also called CIN) that the development of actual cancer can be prevented. Cancer of the cervix is a life-threatening condition of which there are two types called squamous cell cancer and adenocarcinoma. Cervical smear tests aim to detect the early changes of squamous cell cancer. If it is detected in the early stages, cervical cancer can be treated and cured with surgery or radiotherapy. What causes cervical cancer? There is no definite single cause in most cases. A viral infection of the cervix is present in most cases. Smoking appears to increase a woman's risk of developing cervical cancer, and there may also be a link to the numbers of sexual partners a woman has had at a young age. Cervical cancer is commonest among the over 50s but it can affect all age groups. One of the ways a woman can reduce her risk of developing cervical cancer is to attend regular cervical smear tests. In the UK, these are routinely performed every three years.

43. What are the symptoms of cervical cancer? Pre-cancerous changes of the cervix (CIN), which can be detected with a cervical smear test, do not give any symptoms. While some actual cancers of the cervix do not give rise to symptoms, most cause the woman to experience bleeding between her periods or after sex. How is cervical cancer diagnosed? It can only be diagnosed through a biopsy of the cervix. This is usually performed at the time of an internal examination called a colposcopy. How is cervical cancer treated? If cervical cancer is diagnosed the treatment options will be discussed. The treatment will depend upon whether the cancer has spread to involve other tissues in the pelvis or if it only involves the cervix. Most women's treatment will include a type of hysterectomy called a radical hysterectomy or Wertheim's hysterectomy . This type of operation is only carried out by specially trained gynaecologists. Radiotherapy may also form part of the treatment and is aimed at destroying tumour cells that the gynaecologist cannot see. The cure rate for cervical cancer depends upon whether or not it has spread beyond the cervix. References National Cancer Guidance Steering Group. Improving Outcomes in Gynaecological Cancers: The Research Evidence London: NHS Executive, Department of Health, 1999. Based on a text by Dr Erik Fangel Poulsen , specialist (Source: http://www. netdoctor .co. uk /diseases/facts/ cervicalcancer . htm )