Women's Health Blog

Structure of Breast:

Breast consists of two lobes containing mammary glands surrounded by fat tissue and situated in between the Chest skin each gland is called a lobule. There are 15 to 20 lobules in a lobe and produce milk during lactation period, which reaches nipple of the lobe by ducts of the lobules. There are blood vessels and lymph vessels. Lymph is a clear fluid, which is waste product and is drained in the lymph node. Lymph nodes are pea like structures, which filter the lymph. Most of the lymph nodes associated with the breast are in the axial of the arm.

Breast Tumor:

Normally the growth of cells is regulated for specified purposes like growth requirement, replacement of dead or damaged cells. The cells which start growing abnormally and form a bit hard Lump is called Tumor. The Tumors do not have the ability to spread to other parts of body hence are called benign Tumor. The Tumors, which have ability to spread to other organs of body by a process called Metastasis, are called malignant tumors. Malignant tumors are the precursors of Cancer.

The Breast Cancer:

All the tissues are capable of growing into a Cancer. In Breast Cancer it is the Ducts or the Glands which are responsible for Cancer formation and based on the source the Cancer is called ‘Invasive Ductal Carcinoma’ or ‘Invasive Glandular Carcinoma’. Breast Cancer leading to death of Patient takes Second Position the number One being Lung Cancer. Because of fatal prognosis early Diagnosis need of the situation should be stressed upon. Because of sensitive issue the patients do not come forward for a regular checkup and treatment in the early stages.

Breast Cancer Risk Factors:

There are multiple Risk Factors not within the control of a woman leading to incidence of Breast Cancer in women as per details given below:

1. Production of wrong Estrogen and Progesterone metabolites, which instead of excreting out circulate in the blood stream and cause increase in presence of these hormones in the body thus increasing the risk factor.
2. Genetic Mutations predominantly present in certain families increasing the breast Cancer Risk.
3. Use of exogenous hormones increases the Risk of Breast Cancer.
4. The Present age of the woman can also be a risk factor. Girls at the age of Puberty and Old age are more prone to Breast Cancer Risk.

Prevention of Breast Cancer:

Following preventive steps can be taken by the woman, which can considerably reduce the risk factors present in her life:

1. Avoid Taking Hormone Therapy for a long period.
2. Planning birth of her children before the age of 30.
3. Stop taking food containing Refined Sugars.
4. Include lot of Ommega-3 & Antixidants present in foods like Berries, Colorful Vegetables, Beans and Green Tea etc.
5. Avoid taking Alcoholic Drinks.
6. Arrest the weight gain tendencies.

Screening Tests for Breast Cancer:

Breast Self Examination, Cynical Breast examination and Mammography are the screening tests to rule out a cancer of breast, which should be conducted at least every year as a routine. A Mammography can detect a cancer which is small speck in early stages and cannot be felt unless it grows to a harmful stage. The patient is carrying a potential unexploded bomb, why not detect and defuse it in time. I am reminded of a saying ‘A Stitch in Time Saves Nine’. If cancer is detected, treatment should be started immediately,  in consultation with a Specialist.

Prophylactic Approach:

Before the Breast Cancer takes a full bloom status, the Precancerous cells in the Breast Glands and Ducts can be detected and treated. There are certain families, who have a history of breast cancer, and these are potential cases of developing cancer. Tests for mutations can be detected and if present, patient can opt for prophylactic mastectomy after certain rather suffer later on.

Treatment of Breast Cancer:

Treatment recommendations are beyond the scope of the article and advice is given that immediate treatment should be started in consultation with a Cancer Specialist and besides undergo advised investigation schedule to escape the torturous metastasis of cancer to other parts of body.

The Mechanism of Menstrual Cramp:

The woman reproductive organs after puberty are set into an automation mode by alternating action of female hormones to be ready for the basic functions of procreation. In the ovaries one egg is matured every month under the influence of estrogen and is released to meet sperm in the fallopian tube of uterus.

The uterus wall gets thickened with high vascular presence under the influence of progesterone for implantation of fertilized egg. When the uterus fails to receive fertilized egg under the second phase, progesterone levels fall and uterus wall degenerates and is ready to be expelled.

The Expulsion of Uterus wall comprises the menstrual flow. In young women this last phase of the cycle induces lot of discomfort and pain in lower abdomen and pelvic region called Menstrual Cramp.

Pain before Menstrual Onset:

More than 50 % teen aged and young women suffer every month, pain in the pelvic region just before on set of menstruation. It was a major problem not understood properly. It was considered as a minor temporary ailment having psychological origin and treatment was confined to administration of analgesics with tranquilizers only, which gets alright after cessation of menstrual flow.

Types of Menstrual Pain:

The women who have menstrual cramps have dys-menorrhea also. The condition is described primary dysmenorrhea because there is no abnormality of the reproductive organs. There is intense pain due to spasm in the muscles of the lower abdomen a day or two before the onset of menstruation lasting for about 3 days.

As the age advances the intensity is reduced and vanishes after first child birth. The pain felt is severe in 10 % of such women to the extent they have to keep them away from the schedule for 2 to 3 days. The condition can be so severe there is difficulty in normal walking. There is contraction of the muscles similar to child birth.

In some women there is undefined pain in the lower back region usually in older women having got many pregnancies.

The menstrual pain can be in some rare women due to presence of fibroids, because of a pathological abnormality it is termed Secondary dysmenorrhea accompanied pelvic inflammation, presence of uterine fibroids, uterine fibroids and adenomyosis.

Differential Symptoms:

In cases of primary dysmenorrheal there is sharp pain with back ache accompanied by diarrhea, constipation, nausea and vomiting, dizziness, bloating, weight gain, and breast tenderness.
Whereas Secondary dysmenorrhea include generalized pain in pelvic and back region, lower limbs, occurrence of spotting in between periods, frequent urination etc.

The pain associated with primary dysmenorrhea, are due to uterus contraction to push the menstrual blood having degenerated endometrial tissues. The cyclical hormonal changes taking place are responsible for the pain, which can make a worse situation if there is imbalance in the hormones secretion.

Presence of high levels of hormone like chemicals called prostaglandin, cause spasm of uterus, causing intense pain.

Presence of intra-uterine device a birth control implantation commonly called loop further increase the pain.
Treatment & Precautions:

Combination of simple analgesics and anti-inflammatory agents available at the medical store counter can be used during the period to relieve pain.

A warm bath is advised along with fomentation with hot water bottle over lower abdomen region.

Mild Exercises or an outdoor walk for 30 minutes morning and evening is helpful to cope with the situation better. If there is no relief consult your doctor:

Women & Food Choices

About half a century back many women preferred a non-vegetarian diet over vegetarian diet, which resulted in increased cardio-vascular diseases. With the evidences available regarding cardiovascular risks associated with non-vegetarian diets, most women have now switched over to vegetarian diet comprising of green vegetables, legumes and fruits.

There are some women who Milk & Vegetables and no Egg in their diets. Some add Eggs to their Vegetables and Milk regimen a few women still prefer fish & Chicken along with milk and vegetables routine.

There can be a number of reasons making a woman become vegetarian , mostly on religious grounds or following a medical advice. The thought of Cruelty associated with killing of animals, you becoming a party to it, pricks the mind and some women hate non-vegetarian food on this count. Many cultures profess to be vegetarian. Recently the promotion of better health and longer disease free living many women have become vegetarian converts.

The Advantages of Vegetarian Food:

Vegetarian food has very low contents of fat and negligible cholesterol as compared to non-vegetarian diet. Thus vegetarian diet reduces considerably risk of cardio-vascular disease. The studies conducted and reported indicate that consuming adequate quantity of fruits, green vegetables, and whole grain preparations help in lowering the risk to become obese, hypertension, diabetes, stomach cancer, pancreas cancer, cancer of the bladder, and cancer of lungs. Food consisting of broccoli, sprouts, and vegetables related to cabbage provide significant protection in respect of breast and colon cancer. Few studies advocate dark leafy green vegetables prevent macular degeneration, which is a common reason of going blind in post 60’s age group.

Planned Healthy Vegetarian Food:

For an adult woman having good health some planning of food choices have to be exercised to ensure the health does not deteriorate by making wrong choices of food considering tastes only ignoring nutritious food value. Growing young girls have varying nutritional needs and it is important to adequate care should be attended to by the parent. A pregnant woman or lactating mothers have increased nutritional needs, which must be taken care to maintain good health. Female children need a well balanced food of vegetarian meals made from green vegetables like legumes accompanied by milk both in the morning and evening and if the customs permit half boiled two eggs per day shall make available sufficient calories and nutrients to meet the growing needs.

Suggested Food Choices:

• The meal should include any of Bread, cereal preparation, rice boiled, with good pasta six servings in a day.

• Green Leafy Vegetables four servings in a day.

• Ripe Fruit or fruit juices 2 to 3 varieties in a day to provide sufficient quantity of anti-oxidants.

• Roasted Beans, nuts, seeds with boiled eggs or a mutton preparation if customs permit two times a day.

• Fresh boiled milk or Skimmed Milk if fat restrictions are necessary, yogurt, cheese preparation twice a day

Role of Food Supplements:

An exclusive vegetarian meal falls short to provide requirements of energy ensuring expected growth. In such cases food supplements need to taken to make available minimum daily requirements of Protein and micro nutrients like vitamins and minerals.

An account of Nutrients required Daily:

Calcium: It is very essential for sturdy bones, teeth and synthesis of enzymes and efficiently run the blood clotting mechanism in situations of an injury. Good sources are milk, dairy products, dark green vegetables orange juice etc.

Vitamin D: It helps in absorption of calcium. Sources are milk, egg yolk. Having sun bath in the morning, helps in Vitamin-D synthesis by the body.

Vitamin B-12: It is very essential for excellent performance of nervous system and blood cells. Sources are Dairy products, fermented cereals, and yeast cells.

Iron: It is required for healthy red blood cells formation. Sources of Iron are Dry fruits, fresh fruit juices, raisins, legumes whole grain preparations, soybeans, molasses. To enhance absorption of Iron the food should include vitamin C. It is advised to cook food in Raw Iron vessels instead of aluminum or stainless steel.

Zinc: It is mineral necessary for good tissues formation and used in synthesis of Insulin and hormone. Excellent source is wheat germ, cheeses, all kinds of nuts, and legumes.

The Need of Oral Contraceptive:

The Nineteenth Century and period before witnessed population explosion in the world, which if continued, our planet cannot sustain such an explosive invasion by the mankind by providing food, roofing, clothing such a massive apes population. This explosion took a serious dimension in developing countries and governments had to fight by taking stiff measures like vasectomies forces or willful putting in danger the existence of the Government itself on such a sensitive and logical issue.

Oral contraceptives came on the scene promising safe sex at the cost of acquiring dangerous disease like cancer.

Oral Contraceptives:

Commonly known as Birth control pills is widely accepted measure of birth control. About one third of the women world population use oral contraceptives. If administered properly it is 99 percent effective in suppressing ovulation and hence a birth control measure. By taking oral contraceptives the period duration is shorter, regular and scanty bleeding hence there is in built health care of a woman. Moreover Menstrual cramps get reduced.

Oral Contraceptives lower risks of uterus and ovary cancer, pelvic inflammation present in women. Taking Oral Contraceptive also helps bones to become strong and there is prevention of hot flushes, night sweating, mood swings and some other symptoms associated with onset of menopause.

Mode of Action of Oral Contraceptives:

Oral Contraceptives are synthetic estrogen and progesterone combination. A continuous low concentration of estrogen suspends ovulation and low progesterone blood level stops the growth of endometrium, which does not implant fertilized egg in the uterus. There is thickening of the mucus around cervix preventing sperm entry into the uterus.

Another Oral contraceptive is available comprising of progesterone only.  Its efficacy is only 95 % not very commonly taken. It is better alternative for women who do not tolerate the combination pill because of associated side effects.

Taking an Oral Contraceptive:

Before starting oral contraceptive you need to be examined by a Gynecologist and if it is safe for you to take pill she shall prescribe you with the guidelines. The doctors advice is to be followed and regular examination after intervals to determine the safety of the oral contraceptive you are taking.

How do I take the Pill?

The Oral contraceptive combination pill is available in packs of 21 or 28. Certain brands advise taking the pill in a particular order it releases varying amount of hormone on each day based on the normal pattern of cycle to ensure safe contraception.

The only Progesterone Contraceptive is available in a pack of 28 tablets and one tablet is to be taken daily at the same time of the day without a missing. If there is a gap between scheduled time and the time you are taking the tablet, you should take two tablets and you need to play safe for the next two days.

In case there is vomiting or diarrhea the possible is that the pill has not been absorbed properly and you need to take an extra precaution use an additional method of birth control. Few antibiotics or other drugs interfere with the oral contraceptive it is better to tell the doctor you are taking an oral contraceptive.

Forgetting the Pill:

In case of a missed pill take the moment you remember, you can safely take two pills in a day one pill you missed and the second pill which is due to be taken on schedule only effect can be a feeling of nausea which shall be relieved.  In case you missed two or more pills in continuation take the last pill you have missed and discontinue. Start it at the next cycle. In the mean time use another safe contraceptive method for next seven days. There can be blood spots or normal bleeding. If there is missing of period consult your doctor for advice for a pregnancy test.

Bonding Before Birth:

Bonding happens to be deep attachment pre-existing even before the birth of child in making preparations for arrival of the new born like stitching few clothes required for wearing keeping in mind the prevailing season.

After Birth Bonding:

After birth of the infant he is very alert to touch of the mother and this process is initiated by the nursing staff at hospitals, making the mother to hold the child and attempt breast feeding.

The intensity of bonding increases taking care of nourishment and protection of the infant from disease, seasonal effects like too much hot or too much cold, insect bites more particularly mosquitoes or even from the evil eyes of other persons, who over appreciate the child’s the features or playful activities.

Scientific Evidence on Bonding:

Science has played a great role in studying the phenomenon basing its studies on primates, who are the evolutionary parents of human beings. A study group of new born monkeys were kept with mannequin mothers and compared the after effects in them in comparison to monkeys living with their natural mothers. Monkeys living with mannequin mothers lacked cohesive socializing trait because of missing socializing environment in their early life. Absence of bonding with the mother can have ruining effect on the development of child.

Readiness on the Part of Infant for Bonding:

Infant on birth is ready to bond with and can feel and respond to the actions of the mother more particularly in attempts to breastfeed the infant day and night whenever there is a cry. The infants’ first smile on your cuddling confirms bonding established with infant’s love and joy.

Infants who are kept at the nursery to recover from some disease on birth like hepatitis, the absence initial bonding with the mother, takes more time to develop. The situation is further complicated in case of adopted infants lacking contact with the natural mother.

Bonding is an ever growing and everlasting process and varies according to the age of the child. It is present even the child has reached middle age and parents have become old.

Bonding Techniques:

A new parent does not understand the new hardware received having immense capabilities only to be networked certain programs copied by a mechanism akin to the Bluetooth not revealed to the person fiddling with it to find. The system of the new born works on touch screen and audio video feed backs making you laugh, dance and some times weep also in despair.

Skin to Skin Touch is the initial response, because of unique warmth is felt and recognized. It produces a satisfactory feeling both for the mother and the infant.

Next response generating activity is related to Eye-to-eye concentration, it provides needed feed back and the infant notices some thing happening. Now it can move its eye balls to moving objects within a near distance range of its eyes. This practice repeated many times improves the reception of various other feed backs.

Now the baby understands the facial expressions on the face of the mother and can imitate them, when asked like winking of the eye and other simple gestures etc.

Next learning communication step for the infants is reacting to various voices and utter few simple syllables like mama or pap to begin with and associating them with the faces. The infant also becomes attentive to the conversations between two persons Babies often enjoy just listening to your conversations, as well as your descriptions of their activities and environments.

Deep Bonding:

Creating a Bond with the infant is perhaps most enjoyable moment for a mother, who after bearing the pains of pregnancy feels satisfied the infant recognizing her. The next activity like by the infant is gentle cradling, by which the infant in phase of comfort goes to sleep. At this moment the father of the infant should also involve him in cradling the infant in his lap.

Now is the time to do gentle massaging of infant’s body, directions for which should be obtained from your doctor. Now smell also plays a part in establishing the bonding more established. Baby soaps and talcum powders produce required mild smell and infant likes it and the bonding becomes more firm.

Parents adopting the child need to be careful in all the above processes, the earlier the efforts are initiated the results shall be long lasting and shall be similar to the biological parents.

Paternal Bond:

The present day Father of the infants is also more concerned in bonding with the infant. To achieve success they need to take some charge of infant care from the mother of the infant. Thus both the parents are on a common platform of bonding with the infant with specific roles shared among each other. It increases understanding and cooperation among each other and become more responsible.

Stress Related Diseases:

Middle Aged Women are the Stress Banks. There are a lot of stress related diseases. You name any valid or invalid reason they have a stress present. They become very lazy in their activities, easily gain weight with no desire to lose weight. The stress makes them to eat more, with no physical activity; they gain weight and lose efficiency.

Life is full of struggles associated tensions, which either can stop a person moving ahead or the person has to learn to cope with the tensions and move ahead in the path of progress. A state of uncertainties exists, when appearing for an interview till the interview is over there is a state of tension.

The over excited nerves make one stammer and tremble make unexpected expressions on the face over even simple matters of dating. This is the stress related talking and feeling. At the same time there is joy when you get the job or a successful dating. Let us make a trip to the Stress City.

Stress in the Making:

A sudden change far from daily routines in one’s life, which can be a positive or negative environment there is an element of stress in any new situation. A break from the routine the brain gives alarming signal and stress combating hormones namely adrenaline and cortisol are released. Such hormones put into action the responses because by their nature they are very potent chemicals and produce their response all over the body, including triggering of heart beats and increase in respiration rate. This combined effect makes the muscles ready for action. These hormones effect reducing digestive activity and immune system is also slowed. In real danger the objective shifts to new priorities forgetting digestion or fighting the bacteria.

Stress & Hormones:

A very minute quantity of stress hormones can provide energy needed to achieve tight schedule performance or delivering a speech to the audience. The larger dose of stress hormones can help saving the life in true danger like a sudden fall, in emergency situation. In a situation if a person approaches running from behind in the dark the adrenaline is secreted in large quantity to make you prepared to defend or counterattack even if the person approaching is just a jogger. This is a state of unexpected tension. Some times the person starts imagining about an eventuality, whose chance of happening is very bleak.

When the person feels rest assured that every thing is alright, the production of hormone ceases. Many people live in the world of imaginary threats and the stress hormones always bountiful causing them to overact and always feel annoyed about something that has not happened and shall not happen also in reality. They cannot perform well in their job and financially get battered because of poor performance.

Over Secretion of Stress Hormone:

Over secretion of stress hormones on a regular basis can ultimately threaten the health of an otherwise normal person and lives with ulcers, insecurity. The due promotions and increments go missing another real thing to worry about, besides dozens of imaginary harms. When there is a real emergency the stress hormones fail to do the desired job adding miseries in the list.

Following are the dangers of living a stressful life:

Heart disease:

In simple events like preparing to defend or fight back if due to temporary stress the heart over beats it is good, but if you make your heart beat continuously over imaginary dangers of job, marriage relations, the heart shall suffer resulting in a heart attack or stroke, which can be avoided. Continued Stressed situation increase blood pressure, make the blood thicker causing unbearable strain on heart clogging the arteries with a clot.

Researchers have come to the conclusion that Stress doubles the risk of heart attack.

Weakness of Immune System:

It is observed during in over stressed conditions there is increased incidence of skin infections and the immune system concentrates it’s activity on the skin, whereas at the same time if there is a situation requiring immune system active it fails at that moment causing failure of the immune system, when it should have been in an active mode. A stressed person becomes more disease prone to simple diseases like colds, influenza and other infections like HIV & AIDS.

Effect if Stress on Gastrointestinal System:

The more stress one is facing the Gastro Intestine system shall falter in it’s responses, Gastro Intestinal tract is highly innervated with nerves, if the brain is too busy with the imaginary stresses it lacks it’s normal communication with the GI Tract. Person can have diarrhea, irritation of bowel, constipated feeling, ulcers of the stomach. The symptom becomes flared up further with tension making life miserable.

Depression States:

A stressful brain changes the priorities of its actions. The person is never happy or satisfied with what is happenings and fails to respond in the right manner. Useless incidences of no significance get precipitated to produce stress. Stressed stricken persons do not have any desire or energy to do any thing, which in the past were doing joyfully. Now there is state of depression at its height.

Insufficient Memory:

A stressed person proves blank in memory and hence efficiency is greatly reduced. In an over stressed person the part of the brain responsible for storing memory suffers shrinkage. They become more prone to Alzheimer’s disease.

Stress Pain Relation:

Stress exerts more tension on muscles. The constant tensioned muscles produce back ache and headache and pain itself increases the tension. This is a vicious circle no end in sight.

Patients suffering from arthritis experience more painful bones and joints because stress increases pain. Changes in the activities like walking, swimming and regular exercise relieve the stress dramatically. One should keep the stress away for a happy life.

Disease based Insomnia:

A number of diseases pose problems in getting good sleep. Proper Treatment of the disease restores good sleep. Following are certain very frequently encountered diseases which affect the natural sleep of women:
Acid reflux, Arthritis, Asthma, Back pain, Epilepsy, Fibro-myalgia, Multiple sclerosis and Parkinsonia diseases.

Pregnancy

During Pregnancy and after child birth there are extreme changes in woman’s body due to additional task of child bearing initiated supported by the regular secretions of endocrine hormones. These changes are physical, hormonal and emotional. All of them contribute to insomnia in the woman. Although it is night outside, but the fetus in the uterus is growing day and night. Many times movements of the fetus in the uterus disturb sleep of the woman.

Majority of pregnant women feel fatigue during day time although they get increased sleep, which is not normal. As the pregnancy progresses the refreshing properties of their sleep becomes worse day by day. Presence of Physical uneasiness and increased awakening become a common occurrence. The onset third trimester is very hard to bear with increased sleepless ness.

It has been observed that snoring gets increased when there is pregnancy. Obstructive sleep apnea (OSA) gets developed with the progress of pregnancy. The alarm signs of OSA become highly felt with gasping, choking noise and pause of breathing. There are many chances for OSA to show up in a woman who has a higher body mass index (BMI) before pregnancy.

Two other sleep disorders that are more common during pregnancy are restless legs syndrome (RLS) and sleep related leg cramps. RLS affects nearly 25 percent of pregnant women. RLS may be related to low iron. So women who must take iron supplements during pregnancy may have a lower risk of RLS. Leg cramps occur in about 40 percent of pregnant women. They tend to go away after delivery.

Menopause

The hormonal and physical changes that occur during and after menopause can affect a woman’s sleep. Sleep disturbances are more common, and sleep quality can decline. Insomnia related to menopause often occurs.

Obstructive sleep apnea (OSA) is much more common in postmenopausal women. This increase may be due in part to menopause-related weight gain. But it also appears to be hormone related. Estrogen seems to help protect women against OSA.

Fibromyalgia often develops due to menopause. Eighty percent of people with fibromyalgia are women. It peaks between the ages of 50 and 70 years. Widespread pain related to fibromyalgia can make it hard to sleep well. Restless legs syndrome (RLS) and sleep related leg cramps are more common as women age. But this increase is not linked directly to menopause.

Sleeplessness linked with a disease is discussed below:

Majority of women are having a specific sleep disorder, which goes undiagnosed and untreated:

Insomnia

Insomnia is a disease related to a person’s difficulty in going to sleep or remaining asleep. The person gets up much before enjoying full sleep and lacks freshness. It is a very usual sleep disorder found usually in women due to depression, work related stress or anxiety.

Obstructive sleep apnea

There is discontinuation of breathing occurring when tissue behind throat looses muscular strength causing block of the airway during sleep. It can also be associated with heart failure, hypertension, stroke and diabetes.

Snoring

Snoring is caused during sleep, when breathing makes vibration of tissue behind throat. Habit based snoring is found in 25 % of women. Regular strong snoring is a warning signal of Obstructive Sleep Apnea.
Restless legs syndrome

RLS pertains to excessive feeling for moving legs. This increases during night or the moment one lies or sits still and is stops after some walking. It is twice more in women as compared to men. Normal sleep gets disturbed.

Sleep related eating disorder

SRED pertains to repeatedly eating some thing or drinking after getting up at night. It occurs in partial awakening state majority of the sufferers are women.

Leg cramps

Leg cramps during sleep is more commonly found in women. There is sudden and intensive feeling of pain of leg.

Nightmares

It is a horrible dream causing a wake up from sleep. A nightmare disorder develops if there are repeated episodes of nightmares causing disturbed emotions. Repeated episodes results in sleep evading. It has also linkage to depression and suicidal tendencies. Nightmares are more frequent in women than in men.

NORMAL SLEEP A NECESSITY

Sleep & Women:

A Normal Sleep is of great importance in women’s, because they are overworked handling Professional, Domestic and Family responsibilities. Professional Responsibilities require 8 to 10 hour routine including transportation time, Domestic Kitchen about 4 hours, caring for the children and husband another 4 hours and about 2 hours for personal care. If during the 4 hours left if they do not sleep they shall go mad soon.

Difference in Sleep Patterns:

There are differences between man’s sleep and woman’s sleep. The women because of sleep deprivation fall to sleep easily anywhere and everywhere, when they get a moment to sleep. Woman’s sleep can be disturbed and get up with no refreshing effect after sleep.

Women report their sleep difficulties describing them as too tired, without rest and forget the time they sleep during day time. This indicates they are physically as well as mentally tired. Women after getting up from sleep feel general lack of energy and vitality.

There are other factors displaying complexity affecting how woman gets sleep. There is a change in these factors in relation to the age of woman. An excess sleep during day time is very common in 20 to 30 years age group as compared to older women, who adapt well to duration of sleep deficiency.

Woman & Her Obligations:

This disparity is due to a number of obligations, which compete, with each other in young woman’s time. In case of working mothers they have to adjust requirement of their job, family, and for self health needs. In case of working mothers day time sleep does not carry any risks.

The usual factors affecting woman’s sleep are as given below:

• Life Activities.

• Occasional Depression

• Any Sickness

• Wrong sleep habits

• Use of any medicine disturbing sleep.

• Hormones related Physical effects.

Tips to Promote Sleep:

The following tips related to Sleep helping women get the most out of their sleep:

• The bedroom should be a calm and quiet protected place. Cut off noisy sounds and maintain temperature neither very cold nor hot.

• Put light bed sheets and wear comfortable garments.

• Occupy bed when feeling sleepy do not just lye and wait for sleep to come.

• Take a refreshing bath use some pleasant scent do relaxation exercises to get a good sleep.

• Make it a habit to go to bed and get up all the days at the same time including holidays and weekends.

• In case you want to sleep during day take a brief nap just after lunch.

• Take a caffeinated drink in the morning. Avoid alcohol and cigarettes late in the evening.

• Do not eat fatty and spicy meals which may upset digestion and acidity.

• Attend to your worries and resolve them before end of day do not think of them, when you are going to sleep.

• Take generous amount of vitamin E through fruits and vegetables or use vitamin E supplement.

• Hormone replacement therapy if needed should be initiated in consultation with your doctor. They help in sleep improvement side by side relieving hot flashes encountered in menopause.

• The use of sleeping pills should be strictly under advice and guidance of your doctor.

If sleep problem still continues, consult your doctor for necessary advice and follow up the treatment and precautions suggested.

Food Values v/s Aging Process:

There are scriptures of ancient times mentioning age of person 10000 of years, which they were having by taking natural food, living in pollution free environment and extensive Physical hard work they were doing on daily basis and consistently, because modern day conveniences were non existent.

Human body has a number of automatic functions, which can be covered by an automobile. An automobile has been man made, where the manufacturers after lot of study of performance data arrived at operators manual, which describes about the quality of fuel and lubricants can be used, which can be obtained in pure form without presence of adulterants and it is a punishable offence to do the adulteration. The automobiles are fitted with very efficient filters to filter air contaminants.

Unlike the automobile there is no standard method of food production and the human beings take the food according to taste or its convenience factors ignoring unfortunately of the nutrition values of food. More over instead of inhaling pollution free air man is day and night are polluting the environment unlike the automobile, which gets filtered air.

As a not maintained automobile suffers break downs, you cannot expect some thing different in the case of human beings.

From the above discussion it is clear to live a better trouble free and long life we have to take care of the food, water we take and the air we breathe and the physical work we do.

It is high time we should stop using pesticides and insecticides. There are insects, which eat insects for food they can be deployed instead of Synthetic Insecticides.

Organic manure should be used instead of synthetic fertilizers, which is lacking natural minerals necessary for synthesis of better enzymes and hormones promoting healthy life and long life.

Anti Aging a Revolution:

In the past it was difficult to believe that attempts can be made to increase the life of a person in the light of our limited knowledge about and vague theories believed and practiced about life and death.

The fact that the standard of health has declined with degenerative diseases of the cardiovascular system, endocrine system are spreading in all age groups and genders alike.

Food is grown without any regard or regulatory measures, like mandatory test reports for the food being sold in the market, served in the hotels and restaurants which exist for all other fields.

The so called organic food produced without the use of insecticides, pesticides and synthetic fertilizers has high standards of nutrition and absence of toxins and help in reversing the aging process as well as increase the healthy life span of a person.

Looking young, which was science fiction has become a reality. There practical results supporting the claims.

Women are taking great interest on this topic and have found by little more care of simple measures skin and beauty prospects improve significantly and can be maintained for a longer period of time.

The cellular nutrition can keep the woman young and beautiful by truly practicing following guidelines:

1. A Life Style in Introspection:

Stop abusing your body by quitting of Tobacco smoking and alcohol intake. By improving high nourishment eating or avoiding overeating of unhealthy foods, restrict skin exposure to direct sunlight.

2. Good women’s health starts by eating healthy food from fresh green vegetables and fresh fruit. A balanced meal is a mix of higher quantity and variety of green vegetables and variety of fruits. Food should contain high protein from nuts or eggs helping the bones and joints remain healthy.

3. Losing Weight by eating Healthy food of utmost importance in women’s health promoting skin beauty. The natural functioning of anti-aging principles is restored by natural source minerals, vitamins and anti-oxidants found protecting cell damage and making them ready for optimum performance.

4. Drink Plenty of Water

Human body does not signal water need, rather in absence it shall start conserving by affecting kidney filtration and suck out all water present in the bowels affecting badly the excretion affecting health. Therefore plenty of pure water should be taken regularly. It increases hydration processes helping in excretion of toxins from body. The benefits of good water drinking results in optimum functioning of various organs:

• All Organs work optimally.

• Skin is highly moisture rich, and the complexion reflects a live glow.

• Activates all skin surface cells producing anti aging signs.

• It is a nature’s cool sense producing agent and cellular wear and tear gets minimized.

• Water a natural gift although most abundantly present, it needs to be de-ionized before drinking.

• Drink plenty of water in place of aerated drinks.

5. Attain Your Desired Shape:

Regular exercise is to be assigned in daily schedule, the duration and type of exercise can be adjusted according to your suitability. It is a must for fitness and shape. It side by side keeps bones and joints in perfect working order for a longer life you are aiming at.

6. Anti-aging Supplementation:

The advances in scientific knowledge many anti-aging organic manure produced food supplementation is present in the market to increase cellular nutrition and activation of cell functions helping in slow down effect on natural aging factors and repair of damage effected cells. Such anti-aging supplements are available in tablet form or local application creams prepared from plants containing high concentration of anti-oxidants.

Physical Activity involving Women:

There is great crisis in women’s Physical Activity in daily life causing increase in health problems. It needs working out a strategy keeping in view the general health improvements can be brought about in women. This should involve both physical exercises and sport becoming a part of daily life in organizations involving women employment in their services.

More than 80 percent women do not involve them selves in physical exercise. Majority of the young girls lay stress on remaining thin rather be healthy. After school life the sport and physical exercise are forgotten by girls being getting involved in other activities.

Creating a Nation of Active Women:

It is the foremost strategy for bringing about changes at the national and regional levels

So that the importance of Sport and physical exercise are disseminated through the media available for it’s wide reach.

It is a very vital area describing the visions, approaches, recommendations and over and above fixing targets at regional levels so that there is uniformity in implementation.

Physical Activity Planning Considering Women Population:

More than half of the population is comprised of women so equal stress has to be given to the avenues of sports in women so that they can compete successfully.

Practically for many women, physical activity is not to be viewed as winning proposition. Women’s motivational factors are in great contrast to men hence expecting norms are also linked to the motivation. Main criteria should be linked to the health standards improvement, which shall succeed in the long run.

Provision of Utility Services for Sports Women:

Women have need of high class utilities services associated with the sporting programs i.e. cleaner swimming pools, showers which are kept functionally operative, hair straightening devices in Change room.

The information sign posts regarding the services shall encourage women to experience and continue the sport and achieve higher levels.

School Age Girls are the entry points in the sports and form a Practical Target Category for introducing all the variety of sport facilities available and some new additions in the field of Dance and Yoga is included for their better motivation and participation.

Creating an Active and Attractive Society:

Girls expect different objectives growing and grooming in different styles as compared to boys of their age group. It is actually the society which sets the different standards of comparison. Girls are expected to be attractive to measure to the expectations of just matrimonial requirements.

For the women to excel in sport activities higher strength of women staff is needed at higher levels in the decision making machinery, particularly in the field of sports

For increasing the number of women participants and achieving targeted results in terms of more women coming forward to associate with the sports activities needs the following considerations:.

• Better knowing the women’s mind and keep them motivated to act as role models for attracting others.

• After achieving the increase in numbers it is necessary that follow up is ensured so that the numbers reached stick with the program and induce others to coming in.

• Women require to be better informed regarding beneficial aspects of remaining active. The factors should be modified with easy to understand and acted upon by majority of the women.

• The marketing campaigns in relation to Public investment in sport and fitness needs to be analyzed and corrected ensuring women are enjoying its benefits. Funding promotion of women’s sport is a very critical and necessary part of effective steps for the success of the project.

• Women’s sport should receive higher share of commercial earnings. It shall be investment in future, and not just expenditure.

It is a collective job of the Government and the agency handling this project. Any agency, howsoever dynamic shall not bear satisfactory results unless other associated organizations do not do their homework.

Involving the Consumer research, Industry discussion the strategy is clear cut functioning multiple departments of Government, local authorities, sports councils, Hospitality sector corporate entities formulate their programs and plans keeping in mind the Women Sport.