7 Health Tips Every Woman Should Take to Heart
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| 7 Health Tips Every Woman Should Take to Heart |
7 Health Tips Every Woman Should Take to Heart
Many women fall into the habit of taking care of the health and well-being needs of others before taking care of themselves.
But the reality is that you are actually in a better position to take care of the people who are most important to you when you make your own healthcare a top priority.
Regardless of your age or overall health condition, these 7 health tips can help you increase your chances of good health throughout your life:
1.) Stop smoking. Doing so will greatly reduce your chances of getting lung and heart disease.
2.) Stay on top of your annual wellness test *. This habit can increase the chances of early detection of a disease or chronic condition, which in turn increases the chances of doing something about any health problem you develop.
3.) Don't skimp on sleep. In addition to fighting the signs of aging, regular sleep increases mental alertness and helps control your stress levels.
4.) Avoid the sun at 10am and 2am when you need to be outside, wear a broad-spectrum sunscreen with an SPF of 30 or higher.
5.) See your doctor every year. Even if you feel better, regular wellness checkups and health screenings can increase the chances of early detection of your problems.
6.) Physical activity * Make it an important part of your life. Even if you only have time for 20 minutes of exercise a day, a lifetime of regular activity benefits your healthy heart and helps you stay above your weight and your stress levels.
7.) Make good nutrition a priority. Avoid crash diets or avoid overeating in favor of a realistic diet that has plenty of fruits and vegetables.
More about nutrition:
Regardless of a woman's age, nutritionists usually recommend a diet that focuses on fruits, vegetables, fiber, and protein. Your doctor may refer you to appropriate resources - such as choosemyplate.gov - to help you create a diet that best supports lifelong health.
Women of childbearing age also need folic acid-rich foods (such as green vegetables, beans and citrus fruits) to help prevent birth defects.
For women going through menopause, you are advised to eat foods rich in calcium and vitamin D (such as seafood, fruits, low-fat dairy foods and egg yolks) to prevent bone diseases.
More about physical activity:
Throughout your life, a rule of physical activity that includes 20-30 minutes of daily cardiovascular activity (such as walking, running, swimming, hiking or biking) is recommended for heart health, weight management and stress reduction. Especially as you get older, supplementing your exercise routine with weight lifting or other strength training activities can be helpful in helping prevent bone loss and muscle mass loss.
The good news about exercise is that it is not too late to start. Even if you are over 50 and do not have much history of physical fitness, you can start small and work out a regular exercise routine that will help you improve your overall health.
More about the proposed screening:
Cholesterol and blood pressure: Annual cholesterol tests and blood pressure tests for women 20 years of age and older should be considered a part of their regular healthcare routine. If you have a family history of problems or other risk factors in this area, your doctor may recommend a more frequent schedule.
Pelvic Examination and Pap Smear: Women aged 21-65 should have an annual pelvic examination and a Pap smear at least every three years. These screenings may be performed by your family medicine doctor or your OB-GYN.
Breast examination and mammogram: Generally, all women should have a breast examination every year starting from the age of 20. Most healthcare providers recommend an annual mammogram from the age of 40-50 and a mammogram every year thereafter. Also, you should practice monthly breast self-examination. Your doctor can show you the right way to perform them.
Osteoporosis screening: Women 65 years of age or older are at higher risk for their bone problems, which is why most doctors recommend annual bone density screening starting at age 65.
Colorectal Screening: When you are 50 years old, ask your doctor about recommended screenings (such as colonoscopy) for colorectal cancer and other potential problems.
Skin Cancer: Women of all ages need to develop the habit of paying attention to skin changes or moles and birthmarks. Be sure and report something that looks different when checking your annual wellness. If you have a risk factor for skin cancer, such as a family history, fair skin, or childhood sunburn, you should ask your doctor if he or she recommends regular screening.
Diabetes: In addition to knowing the signs and symptoms of diabetes and managing your risk factors, you may need regular screening from the age of 40 depending on your family history and risk factors. Ask your doctor for advice.
* Talk to your doctor about the recommended health screening. Guidelines for health examinations vary and your physician may recommend a schedule that differs from the guidelines based on your medical or family history. Also, be sure to consult your doctor before starting any exercise routine.
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