Perform at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week. If you do not have much time, during the day you can add periods of at least 10 minutes in a row. Do muscle strengthening activities and flexibility, at least 2 days a week. Hydrate before, during and after exercise.
Bathe daily, to eliminate dead cells and sweat. Avoid soaps with excess fat or perfumes to cleanse the genital area. Do not insert swabs or foreign bodies into the external auditory canal. Wash your hands and nails, both with soap and alcohol gel, to cut chains of transmission of infectious diseases.
Early Detection Disease
Go to your check in the Family Medicine Unit that corresponds to you. There you will be screened for cervical cancer and breast cancer, as well as high blood pressure, diabetes mellitus and cholesterol levels. Remember that the prevention and detection of these diseases can prevent serious complications in your health and even premature death.
Drink 8 glasses of water a day at least. It includes a balanced and varied combination of fruits, vegetables, cereals, tubers, legumes and foods of animal origin. It decreases the consumption of sugars, since they represent a great threat to health, due to the negative consequences they have in the short, medium and long-term.
Use toothbrushes with fluorine-rich pastes to prevent cavities and periodontal disease, which are more frequent in women. Practice a good tooth brushing technique three times a day. Also, it is recommended that you use thread and mouthwash, preferably without alcohol.
Sexual and reproductive health
Prevent Sexually Transmitted Diseases through the use of condoms. You have the right to decide in a free, responsible and informed way, about the number and spacing of your children. Go to your UMF to receive information that allows you to know the contraceptive methods and know which one suits your needs.
Identify possible symptoms of depression such as unexplained fatigue; increase or loss of appetite; apathy; feelings of sadness or contempt towards yourself; suicidal thoughts, or unsuccessful suicide attempts. Take into account that women are more likely to suffer from it, which is why it is highly advisable to receive professional attention as soon as possible.
Prevention of Addictions
Avoid the consumption of tobacco, alcohol and other illegal substances, as they cause damage to health and affect the family and economic environment in a severe manner. If the use of these products causes you: neglect in personal hygiene; decreased physical and intellectual performance; changes in sleep pattern and diet, and mood changes, ask for help in your FMU.
Check the good condition of the household appliances and electrical installations of your home. Keep bathroom and kitchen surfaces clean and dry after use. Use the stove, grills, and boiler correctly. In this way, you will prevent falls and burns, which are the most frequent accidents in the home.
Free life of family violence and gender
Identify signs of physical, sexual and psychological violence, such as beatings, shouting, threats, blackmail, humiliation in private or in public, etc. In all cases, you must go to your UMF to receive help and guidance. Remember that you have the right to a life free of violence and that there are laws that protect women and their families.