In today’s fast-paced society, it’s difficult for women to balance family life, work life and self care. But if we’re not taking good care of ourselves, we won’t be able to take care of our responsibilities at home, work or school. In recognition of Women’s Health and Fitness Day today, here are 10 health tips for women of all ages.
Eat a healthy diet: Healthy food choices can lower your cholesterol and help you lose weight. Picking foods that are high in fiber, low in fat and low in sodium helps your overall health and weight goals. Carrying too much weight increases your risk for diabetes, high blood pressure, high cholesterol, heart disease and stroke. It also increases your risk for certain cancers and arthritis. As we get older, maintaining a healthy weight gets more difficult as our metabolism slows down. But making the right food choices can help keep us healthy.
Don’t smoke: Smoking increases your risk of heart disease, chronic lung disease, lung cancer and throat cancer. Smoking causes an estimated 440,000 deaths per year in the United States. You will add years to your life, and to the quality of your life, if you quit smoking. Talk to your doctor about ways to quit smoking with medication and support groups. If you do not smoke, don’t start.
Limit alcohol intake: Drinking too much can cause liver damage and weight gain, and increases your risk for certain cancers. Alcohol also increases the risk of car accidents, can worsen depression and increase the risk of suicide. According to the most up-to-date recommendations, women should have no more than one alcoholic drink a day.
Exercise: Regular exercise can help you maintain a healthy weight. It can also help prevent heart disease, high blood pressure, diabetes, osteoporosis and depression. Try to exercise 30 to 60 minutes, four to six times a week. If this seems daunting, try exercising five to 10 minutes several times during the day. Take the stairs instead of an elevator. To walk more, park your car at the far end of the parking lot.
Avoid sunbathing or tanning booths: Sun exposure is linked to skin cancer, the most common type of cancer in the U.S. Wear hats, use sunscreen and cover up when you’re outdoors. Use at least an SPF 15 sunscreen and one that blocks UVA and UVB. Long-term sun exposure can also increase wrinkles and precancerous sun spots.
Get regular Pap smears: The latest recommendation is for women to get Pap smears every three years, beginning at age 21 and continuing until age 65.
Get regular cancer screens: Screening for colorectal cancer should start at age 50. Screening for breast cancers should start at age 40 to 50. Depending on your risk factors, and family medical history, you may need to be checked earlier.
Keep vaccinations up to date: Adults should have a Tdap booster every 10 years. This will protect you against tetanus-diphtheria and pertussis. If you are pregnant, you should have a Tdap booster during your third trimester to protect yourself and protect your baby. You should have a flu shot each year to protect yourself, your family and the community.
Breast health: Women should have a mammogram every two years to screen for breast cancer. Women who have a family history of breast cancer should do the screening more often. Breast cancer is the most common cause of death among women. You should start doing self exams as soon as you reach adulthood.
Stress management: If you feel constantly stressed, you may not make healthy lifestyle changes and your immune system may suffer. Try to handle stress in healthy ways, like exercise, getting more sleep, talking with friends or family or talking with a counselor.
If you have specific questions about your health, or would like more advice on staying healthy, see your doctor.
Sarah Logan is a physician with the Montana Family Medicine Residency at RiverStone Health. Contact her at sarah.log@riverstonehealth.org or 247-3306.
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