A is for allergies An allergy is a reaction of our immune system to an allergen such as pollen, dust mites, mould, pet dander or food. Making environmental changes and taking medication may improve your quality of life. Visit www.allergy.org.nz.

B is for breast awareness Early detection of breast cancer results in more treatment options and better chances of survival. Become familiar with the look and feel of your breasts. Most premenopausal breast lumps and bumps are not cancer but cysts - fluid-filled sacs. However, report any changes to your doctor as soon as noted.

C is for Cholesterol Abnormal cholesterol levels such as high ‘bad' LDL or low ‘good' HDL cholesterol are major risk factors for heart disease and stroke. Follow a low-cholesterol diet, eat cholesterol-reabsorbing foods and exercise. Have a cholesterol test at 25, and again every two years until 50. Then, have one yearly.

D is for diabetes Diabetes touches the lives of more than 270,000 people in NZ. Type-2 diabetes is a lifestyle-induced disease where insulin doesn't work well or is absent. It can increase your risk of heart disease, stroke, blindness and kidney disease. To help prevent or delay the onset of type-2 diabetes, lose five to 10 per cent of your weight with low-fat diet and exercise.

E is for eye health Good eye health and care is crucial to protect your sight and prevent common eye disorders. Adults should have their eyes checked every two years to detect changes and prevent them from becoming debilitating.

F is for Fatigue Constantly feeling exhausted is one of the most common reasons women see their GP. It may be a symptom of depression or iron deficiency (anaemia) due to excessive blood loss during periods or pregnancy. In women over 50, when body
fat moves centrally, snoring and sleep apnoea may lead to daytime drowsiness.

G is for gum health Flossing and brushing are essential, but if your gums bleed it may indicate gingivitis or gum disease. These conditions can loosen teeth and research suggests the bacteria in your teeth may increase your risk of heart disease. See your dentist if bleeding persists.

H is for headaches Almost 90 per cent of people experience at least one painful headache a year. Headaches come regularly for some, while others get them only during stressful situations. It can take some work to find out how to ease the pain for you. Visit www.headache.co.nz.

I is for irritable bowel syndrome Bloating, abdominal cramping, gas and diarrhoea or constipation (or both) are all common symptoms of IBS. If symptoms come on suddenly or persist see your doctor to help exclude other serious causes. In many cases you can control IBS by managing your diet, lifestyle and stress.

J is for joint health Osteoarthritis is the most common form of arthritis, mostly affecting hands, hips, knees and spine. There's no cure, but you can manage pain and maintain movement with exercise, medication or hot and cold therapy.

K is for kidney stones Up to 10 per cent of Kiwis suffer from kidney stones. They're caused by salts in the urine, which form a crystal. Most can be treated without surgery, but hospital admission may be required. To help prevent recurrence, treat urinary infections quickly, drink plenty of water, reduce salt intake and avoid too much tea or coffee.

L is for libido There's no reason why you can't continue to enjoy sex well into and beyond your 70s. Reversing hormonal changes, which dry out the vagina and occur at menopause, can be managed - a combination of pelvic-floor exercises and hormonal therapy really works. Psychological factors may play a part so an open discussion about these with your doctor may solve some problems.

M is for menopause Many women pass this milestone with ease but for those with severe symptoms, early use of hormone replacement therapy (HRT) may be effective. Psychological changes are common but may be managed with cognitive therapy. See your GP for more information.

N is for neck pain One in 10 people suffer neck pain. Trauma, posture and degenerative diseases such as arthritis are the most common causes. Over-the-counter pain medication, such as paracetamol, is the first line of treatment - anti-inflammatory drugs or muscle relaxants come second. Ice-packs may also help reduce pain.

O is for osteoporosis Osteoporosis is a condition where bones become brittle when their breakdown exceeds their build-up. One in two women over 60 will suffer a fracture caused by minimal trauma. To decrease the risks, walk for up to 40 minutes every day, get plenty of calcium and a daily dose of vitamin D. If you do have brittle bones, there's a yearly infusion you can have to rebuild them. Visit www.bones.org.nz.

P is for psychological help One in five women suffer depression at some time in their lives and one in 10 spend their days suffering anxiety. An early referral for cognitive therapy or antidepressant medication can help if you're constantly feeling down. To increase the amount of the mood hormone serotonin, put your sneakers on - a daily walk may be what you need.

Q is for questions to ask The key to establishing your personal health plan is to find out if any chronic illnesses or diseases affect your family. It's important to know your family's health history so you can avoid the risk of ill health by putting preventative measures into practice.

R is for relaxation Take time out for yourself. It might be during your daily walk or during your lunch break, but whenever and wherever, it's just for you. Turn off the radio or TV, find a spot in the sun and do nothing. A constant flow of stress hormones has a negative effect on your immune system and hastens ill health. Medication where appropriate
may improve your quality of life.

S is for smoking We're all too aware of the health hazards of smoking, but more than 15 per cent of women still light up. While we often hear about the negative effects of smoking, here's a positive one for quitting - after one year of being a non-smoker, the increased risk of death from heart attack is halved. For tips on quitting, visit www.quit.org.nz.

T is for tinnitus A persistent noise or ringing in the ears affects one in five people. This is usually a symptom of an underlying condition, such as age-related hearing loss, ear injury or a circulatory system disorder. Your GP can take steps to help, but it's often a permanent condition. Lifestyle adjustments, such as managing stress, avoiding loud noise and reducing alcohol intake, may help to reduce the condition's symptoms.

U is for ultraviolet light A 15-minute daily dose of sunshine is essential for topping up our vitamin D, which is increasingly being shown to help reduce the risk of certain diseases as well as build strong bones. A word of caution - don't overdo the exposure or you risk developing skin cancer.

V is for varicose veins Varicose veins rarely cause clotting but they can be painful, cause eczema of the skin and, in extreme cases, cause leg ulcers. Varicose veins may make you feel self-conscious, too. Maintaining a normal weight will help slow their formation and compression stockings may help as well, but to remove varicose veins, surgery may be required.

W is for weight management Around half of Kiwis are overweight or obese - clearly it's time for us all to slim down. Start the process by making healthy lifestyle changes at home. ‘When parents eat more fruits and vegies, so do their kids,' reports researcher Debra Haire-Joshu in a Washington University study. ‘When parents eat and give their children high-fat snacks or soft drinks, kids learn these eating patterns.'

X is for xerostomia This is commonly known as dry mouth, when there isn't enough saliva, and affects one in four people. Medication, medical treatments and some autoimmune diseases can cause it. There are treatments available to moisten the mouth, but first try chewing sugarless gum to promote the flow of saliva.

Y is for yoga Aside from walking, yoga is a great exercise to do for your wellbeing. Yoga postures strengthen, lengthen, limber and loosen our bodies and energise, calm and build stamina in our muscles, writes Christina Brown in her book Quick & Easy Yoga (Duncan Baird, $20.50).

Z is for zinc Numerous studies suggest zinc is a great immune booster, so protect your health from bugs by eating more oysters, prawns and wholemeal bread. Ensure a varied diet and get plenty of sleep and relaxation to promote the immune system.

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