Research shows that women who wore high heels have shorter muscle fibers with thicker and stiffer Achilles’ tendons. In the long run, it limits the motion of ankle and heels-wearer will find it painful to walk in flat shoes. Occasional swabbing between lower heels and high heels keep your tendons stretched and prevent aching feet. Regular stretching relieves the tensed muscle fibers. It may not be good for you but you need not give up the killer heels once and for all. Choose your shoes wisely. Platform shoes are often better than stilettos, and always opt for shoes with a snug fit.

There are 200 diagnosed cases yearly. Infection with human papillomavirus (HPV), early sexual contact, multiple sexual partners, smoking, weakened immune system and taking oral contraceptives expose females to higher risk. You may have no signs or symptoms of cervical cancer until it has progressed to an advanced stage. If you are sexually active, do a pap smear every three years for early detection. Load up your body with raspberries as the ellagic acid in these berries is clinically proven to possibly kill off HPV and inhibit cancer growth.

Weight gain during pregnancy varies among women. If you are underweight (BMI <18.5), you should gain 12.5-18kg. If your weight is normal (BMI 18.5-25), the recommended weight gain is 11.5-16kg. For overweight mother (BMI 25.1-29.9), weight gain should between 7-11.5kg. For those who are obese, weight gain is should be <7kg. Avoid sudden and excess weight gain as these are associated with adverse health effects: pregnancy induced hypertension, gestational diabetes, large baby who may become obese, and complications during delivery.

Mothers need additional calories during pregnancy for the natural weight gain. However, the extra calorie needs is not as high as most mothers think. Pregnant women only need to add about 100kcal for the first trimester, add another 200kcal for the second and third trimester. A cup of soy milk supplies your excess calorie needs for the first trimester. While 1 medium banana, 1 apple, 1 cup of soy milk with 1 piece of digestive biscuit in addition to your daily diet provides you nutrients for the excess needs during second and third trimester.

Diagnosis of breast cancer at the earlier stage increases the chances of successful treatment. All females should start self exam at the age of 20. First, lie down on your back and put your right hand behind your head. Use three middle fingers from left hand to feel the lumps at right breast. Move around your breast in circular movement from outer edge to nipple area. Repeat for left breast. Do the self exam at the same time every month either a few days after period or first day of starting new pack of oral contraceptive pills.

Leukorrhea is a thick, whitish or yellowish vaginal discharge. Inflammation around the vaginal, yeast infection and the usage of vaginal deodorants may lead to leukorrhea. Power up your own immune defense through intake of probiotics may help inhibit the growth of yeast and other microbes that possibly lead to abnormal discharge. Pick underwear with cotton material over nylon as nylon retains sweat and increases the risk of infection. Good hygiene and a well-balanced diet are essential to reduce risk of infections.

Excess caffeine may lead to low birth weight and miscarriage. Caffeine may affect baby’s growth as it may constrict blood vessels and limit the nutrient supplies to baby. Also, caffeine inhibits iron absorption. The low iron stores at fetal stage causes higher risk of iron deficiency anemia during infant development. Yet, pregnant mothers need not avoid caffeine totally. American Dietetic Association suggests 300mg daily (equals to 3 cups of coffee) as the upper limit of caffeine intake for pregnant women. Other sources of Caffeine include tea, soda, chocolates and energy drink!

Research findings from the California Teachers Study point the decline in breast cancer to the reduced use of Hormone Therapy (HT) at peri-menopausal stage. Prolonged use of HT may be a link to the increased risk of breast cancer, stroke, ovarian cancer, and endometrial cancer. As your body undergoes the transition, try to rely on natural plant-based alternatives instead. Try Maca (Lepidium peruvianum), clinically proven to support hormonal imbalances, to improve mood and regulates stress. Many women find this a boon to improving menopausal symptoms.

Premenstrual Syndrome (PMS) includes irritability, mood swings, water retention, bloating, and headaches.  Interestingly, PMS can account for more than 50% of the sick leave women take at work. Research by National Institute of Health shows that women currently under stress have moderate to severe symptoms during menstruation. Solutions? Pick a sport - running, tennis, aerobic dancing, any kind of intensive exercise is helpful to boost serotonin levels (the ‘happy’ hormone). This helps to reduce or even prevent PMS. Plus, exercise is a good stress buster too!