10 Health Rules For Women

 1

Have children in your 20s

Starting a family before you're 30 reduces the risk of developing breast cancer by seven per cent, 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

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 How's this for an anti-ageing 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

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

Watch your medications

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

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

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.

8

Avoid cola drinks

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."

9

Start weight training

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."

10

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."