How? Following the benchmarks of the PNNS (National Health Nutrition Program ): > increase the consumption of fruits and vegetables to reach a quota of at least 5 per day > consume calcium source foods (mainly dairy products and, in addition, the vegetables, or mineral waters rich in them) to reach the recommended intakes of 3 dairy products per day
> limit the consumption of fats , in particular saturated fats (meats, sausages, cheeses , pastries …)
> increase the consumption of starchy starches, in particular complete cereal foods
> limit the consumption of sugar and foods rich in starch sugar (sodas, sweets, jam, chocolate …).
> Stay sober
Why ? Hyper – caloric (1 g = 7 Kcal), alcohol diffuses widely in the body before being broken down by the liver into a toxic molecule. Thus, a high consumption would be at the origin of cancers (mouth, pharynx, esophagus, colon, rectum, breast …), and would increase the risk of global mortality, in particular cerebrovascular.
How? Moderation! Prefer low alcohol drinks to the detriment of strong alcohols dry or mixed with soda; drink slowly and put your drink between each sip; have a drink (of alcohol) for pleasure, and a drink (of water) for thirst; do not exceed the equivalent of 2 glasses of wine of 10 cl or 2 beers of 25 cl or 6 cl of strong alcohol per day. Pregnant, ignore.
> Beware of the sun
Why ? Long exposures start the sun capital. Skin aging is accelerated, the risk of cataracts increased. UVA and UVB are carcinogenic.
How? Avoid exposing the summer between 12h and 16h. Never put yourself in the sun without a layer of cream with a high index and regularly renew the application. Wear protective sunglasses, especially on snow or the sea, where reverberation is important.
> Give up smoking
Why ? Apart from cardiovascular diseases and cancers, smoking is run many risks to women associated with the pill, it promotes clot formation, damaging the vessel wall and narrows, increasing the risk of phlebitis and thrombosis; it precipitates decalcification; it increases the risk of extra uterine pregnancy, miscarriage, premature delivery, caesarean section and fetal growth retardation.
How? Do not touch it! If it’s too late, get help!
Why ? A regular sport activity also improves the silhouette, the well-being and the self-esteem.
How? You can be active without being sporty, and move without changing your lifestyle. Do at least half an hour of brisk walking a day or the equivalent. So do not hesitate to walk a little on short trips, get off the bus or the metro station before, do your shopping on foot rather than by car, ban escalators and lifts … On weekends, schedule an activity: bike, rollerblade, ride, swimming pool …
> Make sure a medical follow-up
Why ? Prevention is better than cure, do not we say? The earlier a disease is detected, the more likely it is to be treated. Simple control examinations allow it.
How? Do a check-up (blood test, blood pressure …) with your GP at least every two years. Consult your gynecologist at least once a year, your ophthalmologist once every two years, your dentist every year, your dermatologist every year.