wellness

2. Women’s Health Concerns
• Taking care of their own Health is last priority for womenfolks.
• Their Focus is more on their spouse, family and children.
• But As the saying goes, a healthy women makes entire family healthy
and happy.
• So focus should shift now towards making womenfolk more aware
about their health needs.

3. Medical Conditions which are of serious
concern!!
• Heart Disease
• Breast Cancer
• Osteoporosis
• Depression
• Autoimmune Disease
• Thyroid
• Gut Health

4. Women should take charge of their Health

5. Women’s Wellness

6. Who do you think is a healthy women ??

7. Wellness Wheel !!

8. The more we sweat in peace…the less we bleed in
war…in Wellness Context!!

9. Wellness …What is it ??
Is it just an absence of disease ?????
Wellness:-
Harmony of body & mind
Balanced nutritious diet
Physical fitness and exercise
Stress free and happy life
Adequate Sleep

10. Why is it Important ???

11. ……..contd
• Linked to Child.
• Linked to Family.
• Linked to whole society.
• Linked to progress of the country.

12. Key Factors For Wellness
 Deep relaxation
 Adequate Sleep
 Strive for balance & be good to yourself!
 Enhance Detoxification
 Boost metabolism
 Calm Your Mind

13. Key Factors For Wellness
 Optimum nutrition
 Balanced hormonal level
 Vitamins, minerals, supplements
 Adequate intake of water
 Exercise, meditation

14. Wellness Diet: Nutrition for Life
• WHAT TO EAT?
 Variety and fresh foods are key
 Whole grains, beans, winter squashes
 Fresh fruits
 Dark leafy greens, berries
 Olive oil instead of vegetable oil or processed ghee
 Carrots, peaches, sweet potatoes, tomatoes
 Green tea
 Organic food

15. Wellness Diet: Nutrition for Life
• WHAT TO AVOID?
 Foods made with hard flour and sugar, especially bread & sweet
bakery products
 packaged snack foods
 Foods with artificial sweetener
 Avoid: high- GLUCOSE intake
 Other animal proteins, full-fat dairy products
 chicken skin, fatty meats

16. Exercise: How Much? What kind?
• Everyday Activities
 Taking the stairs
 Parking farther away
 Getting off the bus a few stops early
 Gardening
 Taking fitness breaks at work

17. Exercise: How Much? What kind?
 At least 30 to 60 minutes/day
 Brisk walking, running, bicycling, jumping rope, dancing &
swimming
 Weight lifting, push ups
 Walking, jogging in the park
 Yoga, pranayama & meditation

18. POSITIVE EFFECTS OF EXERCISE !!!
 Improved cardiorespiratory & muscular fitness
 Improved bone health
 Improved cardiovascular & metabolic health biomarkers
 Favourable body composition
 Lower risk of coronary heart dz, stroke, BP, DM & early death
 Lower risk of cancer breast, colorectal, lung, endometrium
 Prevention of weight gain
 Reduced depression
 Better cognitive function (for older adults)

19. Managing Stress
 Women are the world’s best jugglers
 Health consequences:
– Digestive issues
– Compromised immune function
– Sleep disorders
– Weight gain
 CDC estimates that 75% to 90% doctor visits are stress related

20. Women & Stress
•2006 survey by the American Psychological Association indicates
women are more affected by stress than men:
 More women report engaging in unhealthy lifestyle pattern
 Women report feeling the effects of stress on their physical health
more than men

21. Different concerns and requirements at
different age !!

22. WOMEN AT ALL AGES
From adolescence to menopause

23. TEENAGERS
 Menstrual hygiene
 HPV & Tdap vaccination
 Pubertal problems
 Polycystic Ovaries

24. TWENTIES & THIRTIES
 Contraception & starting a family successfully;
 Regular pap smear;
 Screening for rubella virus;
 Folic acid for to-be-moms

25. A Time of Choices

26. Healthy Pregnancy
• Start with preconception care
• Take a multivitamin multimineral with at least 400 mcg of
folic acid
• Get early & regular prenatal care
• Be active, stay fit
• If you smoke or drink alcohol, STOP
• Avoid or control caffeine intake

27. Time of Change

28. FORTIES, NEW YOUNG AGE
 Contraception once again;
 Menopausal symptoms;
 Tendency to gain weight;
 Consider calcium;
 Lipid profile;

29. A Time for Living Well: Late 40 to 50+

30. FIFTIES
 menopausal hot flashes;
 frequent urinary infections & vaginal dryness;
 natural drop in bone density & need for calcium;
 check for blood pressure & diabetes;
 mammography & bone density scan

31. Perimenopause
 The time leading upto the menopause
 Natural part of aging that signals the end of your reproductive years
 Ovaries shut down, make less estrogen & progesterone

32. SIXTIES & BEYOND
 Exercise, healthy diet & weight management is helpful;
 Risk of heart disease, ovarian, uterine & breast cancer is highest;
 Benign causes of discomfort are uterine & vaginal prolapse &
osteoarthritis;

33. The Average Woman
 Loses 5 pounds of muscle every decade.
 Adds 10 pounds of fat every decade.
 By 50 - reduces muscle mass by 1/3
 By 60 – reduces muscle mass by ½, with a high %
of body fat

34. Why screening tests are important ?!
 To diagnose even before symptoms develop
 Easier to treat in early stage
 WHICH ONE depends on your age, family history, your own health
history;

35. PREVENTIVE GYNECOLOGY! Women Health
Check up !!

36. Essential Screening Tests: Which every
woman needs.

37. Essential Tests….
Breast Cancer: Mammography
Ultrasound

38. Essential Tests….
Cervical Cancer

39. Pap Test/Smear

40. HPV Vaccination
•Gardasil & Cervarix
 Best for women under 26
 The vaccines don't protect against all the cancer-causing strains of
HPV, however.
 So routine Pap smears are still important

41. BONE DENSITY - OSTEOPOROSIS
 Bones become weak and fragile
DEXA to measure bone strength, predicts
future breaks

42. Screening For Skin Cancer
 Look for any moles or freckles

43. COLORECTAL CANCER
Polyps

44. High Blood Pressure..!!
• Know Your Number
 <120/80 mmHg- Normal”
 120 to 139 / 80 to 89 - Pre-hypertension
 140 over 90 - High

45. High Cholesterol !!
• Your blood cholesterol
• <200 mg/dL
• LDL “bad cholesterol”
• <100 mg/dL
• HDL “good cholesterol”
• >50 mg/dL or higher

46. IQ……EQ….Now time to think about our WQ
• We seem to have forgotten the age old guidelines to lead a
healthy life.
• Our educational system has succeeded in helping us getting a
better IQ (Intelligent Quotient).
• The competitive corporate world seems to have succeeded in
helping us realise the importance of EQ (Emotional Quotient).
• The common woman is mostly clueless about her WQ, The
Wellness Quotient!

47. As a result……
• Lifestyle diseases are on the rise. Diabetes, Spondylitis,
Arthritis, Obesity, Cancer, Infertility and Heart Attacks have
become a compulsory family member for more than 75% of the
adult population.
• Surprisingly, most of us are still in the dark about how to handle
these situations.
• Our hospitals and clinics are busier than shopping malls.
• Everyone understands that "Prevention is better than cure". But
the biggest question is "How?"

48. And So…..
• Can we gift our parents and loved ones a healthier old age?
• Can we give a healthy start to our children, so that they live a
more fuller life?
• Are huge hospital bills the only way to spend the hard earned
money?

49. The important Question is how ?
• Six pillars of Wellness: Introduction.
• Food
• Exercise
• Sleep
• Stress
• Belongingness
• Detoxification

50. Food & Nutrition
• What we eat is who we are. Sadly, the food that we eat is no
longer pure and effective as it was for our grandparents.
• Decode the buzzwords of today - organic, non-GMO,
supplements, alkaline et al so that you know what to put on your
plate.

51. Exercise
• Regular exercise and leading active life.
• Differentiate fads from facts.
• Which type of exercise is most suited for your body?
• What are the Do’s and Dont’s of each type of exercise?

52. Sleep tight….Good Night
• While the science behind sleep is still catching up, we know that
sleep time is repair & rejuvenation time for our body.
• But how much is enough? Do you need more or less?
• What are the different kinds of sleep?
• How sleep is related with detoxification and weight loss ?

53. Stress busters…..
• Stress is one of the biggest drivers of oxidative stress in our
bodies.
• Most people go through it without realizing that they have it?
• Have you measured your stress levels?
• How do other members in the wellness community deal with it?
• Corelation between stress and health

54. BELONGINGNESS
• Emotional wellness is the core of overall wellness.
• Do you feel you belong at the place you work?
• Do you have enough emotional connections with:-
• Your Spouse
• Your Family & Friends
• Your co-workers,
• Your community,
• Your family to drive your wellness long term?

55. ENVIRONMENT & DETOXIFICATION
• The air we breathe, the water we drink - can wellness be
achieved without making sure these are pure?
• The pollution around us is omni-present.
• Learn what people are doing to undo the effects of pollution and
toxicity in everyday life.
• Natural Detox Drinks.
• Purification of inhouse air
• Organic fruits and vegetables

56. Question is Are you really well ?
• A wellness lifestyle is much more than just being disease free or drug
free.
• Always know that our body is more intelligent than the medicine
we use to treat it.
• Best of Nature…Best of Science…Best of Tradition and
amalgamation of these three is best way forward