It’s never too early or too late to make healthy changes in your life so that you can look and feel your best. You can take control of your health and help others in your family while at it. But remember, health isn’t “one-size-fits-all.” Everyone is unique, has reasons for wanting to be healthy, and has their own set ways of going about it. Taking the necessary steps for good health can be challenging, but once you find what works best, you can build healthy habits — habits you’ll be more likely to stick to for a healthier, happier you.

Get Your Recommended Screenings and Preventive Care

It’s important to protect your health by getting the care you need to prevent disease, disability, and injuries. Regular check-ups are essential. Preventive care can keep disease away or detect problems early when treatment is more effective. Talk to your primary care provider about what screenings and exams you need and when. Learn what you can do before your next appointment, like review your family health history and write down any questions or issues you may have.

Here are ten health screenings every woman needs:

1. Blood pressure
2. Bone density
3. Breast cancer
4. Cervical cancer
5. Colorectal Cancer
6. Diabetes screening
7. HIV/AIDS
8. Lipid profile (total cholesterol, LDL, HDL, and triglycerides)
9. Lung cancer
10. Sexually transmitted infections

Remember that the benefits and risks of these screening tests and procedures change as you age. Your primary care provider can help you tailor the recommendations based on your goals of care, personal and family health history, age, and life expectancy.

Get Moving

Get out and about and enjoy the spring weather! Physical activity is one of the most important things you can do for your health and has many benefits, including lowering your risk for heart disease—the leading cause of death for women. Adults should do at least 2 hours and 30 minutes each week of aerobic physical activity that requires moderate effort. Don’t worry if you’re thinking, “How can I get the recommended amount of weekly physical activity?” You’ll be surprised by the variety of activities you can choose from—basically any aerobic activity counts, as long as it’s done at a moderate- or vigorous intensity. Plus, you don’t have to do it all at once. Even a few minutes at a time has health benefits, and some activity is always better than none. Additionally, adults should do strengthening activities at least two days a week that include all major muscle groups. If you’re unsure where to start, here are some examples of weekly physical activity schedules for adults that meet recommended aerobic and muscle-strengthening physical activity levels.

Enjoy a Healthy and Balanced Diet

Nutrition is an essential part of a healthy lifestyle. An eating plan that helps promote health and manage your weight includes a variety of healthy foods. Add an array of colors to your plate, and think of it as eating the rainbow. Dark, leafy greens, oranges, tomatoes, and even fresh herbs are loaded with vitamins, fiber, and minerals. Adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients. When it comes to eating, many of us have developed habits. Some are good (“I always eat fruit as a dessert”), and some are not so good (“I always have a sugary drink after work as a reward”).  Even if you’ve had the same eating pattern for years, it’s not too late to improve. Here are steps to improve your eating habits.

Women also need folic acid, or Vitamin B, daily for the healthy new cells the body makes, especially pregnant women. Folic acid is vital to help prevent significant congenital disabilities when pregnant. Women who could become pregnant need 400 mcg of folic acid each day. Two easy ways to get enough folic acid are to take a daily vitamin with folic acid in it or eat a bowl of breakfast cereal with 100% of the daily value of folic acid.

Avoid drinking too much alcohol. Excessive alcohol use has immediate effects that increase the risk of many harmful health conditions and can lead to the development of chronic diseases. If you choose to drink, do so in moderation, which is up to 1 drink a day for women.

Prioritize Your Mental Health

According to the CDC, about one out of ten women in the United States experience symptoms of depression. Keep your mind and body healthy. Research shows that positive mental health is associated with improved health. Everyone experiences stress at times. Learning to cope with stress in a healthy way will help you, the people you care about, and those around you become more resilient. Here are some ways you can manage stress, anxiety, grief, or worry:

• Take breaks from news stories, including those on social media. It’s good to be informed, but constant information about negative events can be upsetting. Consider limiting news to just a couple times a day and disconnecting from phone, TV, and computer screens for a while.
• Take care of your body: Staying physically healthy can improve your emotional well-being. Here are some ways to improve your health: eat healthy, get enough sleep, and move more.
• Limit alcohol intake. Choose not to drink, or drink in moderation on days you drink alcohol.
• Avoid using illegal drugs or prescription drugs in ways other than prescribed. Don’t take someone else’s prescription. Substance use treatment is available, and recovery starts with asking for help.
• Avoid smoking, vaping, and the use of other tobacco products. People can and do quit smoking for good.
• Continue with regular health appointments, tests, screenings, and vaccinations.
• Make time to unwind. Take deep breaths, stretch, or meditate. Try to do some other activities you enjoy.
• Connect with others.  Talk with people you trust about your concerns and how you are feeling.

Practice Healthy Behaviors

Your daily decisions influence your overall health. Small actions can help keep you safe and healthy and set a good example for others. For instance, staying up to date on cancer screening tests and protecting your skin from the sun when outdoors is essential. Moreover, getting enough sleep is necessary for your health. It impacts how you feel and how you perform during the day. Next, avoid distracted driving, such as texting, talking on a cell phone, eating, or using a GPS. Distracted driving causes injuries and even deaths that can be prevented. If you are prescribed any medication, only take what your primary care provider directs. Lastly, be smoke-free! Smoking harms nearly every organ of the body and can affect your overall health. If you are ready to quit, call 1-800-QUIT-NOW (1-800-784-8669) or visit Smokefree Women for free resources, including coaching, a step-by-step plan, educational materials, and referrals to other resources based on where you live.

Your health is one of the most critical aspects of overall well-being, and always remember that putting your health first is not selfish. In fact, it’s essential to live a long and healthy life! It can be easy for women to focus on other priorities, such as work or family, and overlook their own well-being as a result. It may seem daunting to figure out where to start in terms of prioritizing your health. So, ask yourself, “Where am I on my health journey?” and “Where do I want to go?” Every woman has her approach to bettering their health, and we know it can be challenging to take the necessary steps for a healthier lifestyle. This National Women’s Health Month, we want to ensure your health stays on your to-do list.

Sources
www.cdc.gov
www.womenshealth.gov