Top Health Tips for Women
Eat Smart – Aim for a balanced diet comprised if a variety of fruits, vegetables, whole grains and lean proteins. Avoid processed foods and foods high in saturated fats, carbohydrates and sugar. Also limit your intake of foods that contain preservatives or artificial ingredients.
Exercise – The American Heart Association recommends that adults get 150 minutes or more of moderate physical activity weekly to reduce their risk of heart attack and stroke. By incorporating resistance and strength training, you can also help prevent osteoporosis.
Visit Your Health Care Provider Regularly – Annual screenings and labs can help you stay healthy by identifying the risk of potential disease early.
Do a Breast Exam / Get a Mammogram – Perform a self-breast exam every month, and report any changes or concerns to your health care provider. Discuss when to get a screening mammogram with your health care provider. If you have a family history of breast cancer, an earlier screening may be necessary.
Don’t Smoke – More than 170,00 American women die of diseases caused by smoking each year. Patients who are ready to quit smoking can learn about various options available, including prescription smoking cessation medication as well as alternative methods.
Know Your Numbers – Get regular check-ups to keep track of the following: blood pressure (less than or equal to 120/80mmhg), total cholesterol (less than 200), blood glucose (fasting less than 100mg/dl), and pulse (60 - 100).
Maintain a Healthy Weight – Maintaining a healthy weight decreases your risk of heart disease, high blood pressure, type 2 diabetes and certain types of cancer, including breast cancer. It also allows you to be more physically active and have increased energy to do the things you enjoy.
Bone Health / Osteoporosis – If you are older than 65, or are at risk for osteoporosis (family history, small bone structure, post-menopausal or have had fractures before) ask your health care provider about a bone density test.
Reduce Stress – Stress can increase your risk of heart disease and high blood pressure, and it can also weaken your immunity. Find time in your daily schedule to relax and unwind, like going for a 1-minute walk, deep breathing, meditating and yoga.