Women are movers and shakers – they lead both professional and personal lives while always trying to find balance - but one thing they may overlook is their health. All women should understand what preventive healcare options they have, and actually put it to use. Without playing an active role in their health, they could pay a huge price.
Women are busy little things – they climb the ladder at work while getting dinner on the table, cleaning the house, rearing children and making time for their spouse – sounds exhausting, doesn’t it?
Well, it can be. Women can become so wrapped up in everything else around them that they may forget to pay attention to an important part of life’s equation – themselves.
This is especially important when considering a woman’s health. There are several pieces of the health puzzle that women should be in tune with in order to keep up the hustle and bustle of life.
Fitness
Energy is a required characteristic in a woman’s life, but few of us make time to actually focus on what we are doing to maintain a fit mind, spirit and body. Here are a few things a woman should have in their lives, or implement as soon as possible:
Exercise. Women should get moderate exercise every week – at least 30-minutes three times a week. Find a local gym that supports your schedule, find a nice park to take brisk walks or purchase a treadmill to make sure you get your exercise. Regular exercise not only keeps your body fit, but helps reduce stress as well.
Diet. Eat a diet low in fat, cholesterol and sodium and rich in fruits, vegetables and grains.
Weight maintenance. Find your healthy weight and maintain it by eating well and exercising regularly. You may have to drop a few pounds to get there, but your body will thank you for it.
Calcium. Make sure you are ingesting 1,000 milligrams of calcium a day if you are premenopausal, or 1,200-1,500 milligrams a day if you are postmenopausal. This will ensure strong bones and ward off osteoporosis.
Folic acid. If you plan on becoming pregnant, take at least 400 micrograms of folic acid a day in a vitamin form. This can prevent birth defects – specifically spina bifida.
Teeth. Be sure you are brushing and flossing regularly – this is the only way to prevent dental disease – which is not only very painful and expensive to treat; it is also incurable. Prevention is the only way to ensure gum health.
Risk behaviors
Many women are participating in certain behaviors that can lead to addiction and health problems. It is best to avoid these risk behaviors all together:
Sun exposure. We love that tan, but every time you expose yourself to the sun, you are putting yourself at risk for skin cancer. Avoid it as much as possible, and if you are still hooked on having a glow, there are several effective self-tanners on the market today.
Tobacco and illegal drug use. Avoid smoking – it is a risk factor for many diseases, including heart disease and cancer. And using illegal drugs is not only against the law, but can lead to severe addiction.
Alcohol. It doesn’t hurt to have a few drinks every once in a while, but if you are drinking every day, there is a problem. Alcohol addiction affects hundreds of thousands of families nation-wide, and is a hard addiction to fight. If you think you are drinking too much, get help now.
Self examinations
Every month, women should be putting their hands all over themselves – literally. Self examinations can add peace of mind, and detect a problem before it has gone too far.
Self breast examination – perform this monthly. Begin by looking in a mirror, your hands to your sides. Note your breast’s shape, color and size. You should see two evenly shaped breasts with no swelling, visible lumps, puckering or nipple changes. If you do see changes, make an appointment with your physician to rule out cancer. Then, gently squeeze your nipples to check for discharge. If you see a yellow or milk-like fluid, you need to be seen by a physician. Next, lie down and begin feeling your breasts – right hand feels left breast, and left hand feels right breast. Cover your whole breast – feel from side to side, up to down, and then starting at the nipple, firmly press on your breast in a circular pattern until you reach the outside of your breast. After that, sit or stand, and while raising your arm, feel the breast again in a circular motion. Make sure you feel every area of the breast.
Self skin examination – perform this monthly. Review each and every mole on your body – note any changes in shape, size and form. Have a friend or husband check the areas you cannot see clearly – your back, buttocks and shoulders. If you note any changes, see your physician for a formal exam.
Examinations and tests
There are a few examinations and health tests that every woman should undergo at various times. They are:
Physical examination – once a year.
Pap test – begin once you turn 18 or become sexually active – receive it every year thereafter.
Dental checks – women, and men should get a cleaning at least once a year – but every six months is the standard.
Vision/glaucoma screening – ask your vision professional for the vision screening schedule you should follow. It is common to be checked once a year.
Urinalysis – annually beginning at age 65 – but may be suggested sooner and more frequent by your physician based on your health.
Cholesterol - Every 5 years beginning at age 45, but may be suggested sooner and more frequent by your physician based on your health.
Mammography – every 1-2 years beginning at age 40 to age 50, yearly beginning at age 50.
Sigmoidoscopy – every 3-5 years beginning at age 50.
Stool test for blood – annually beginning at 50.
Other tests a woman may need, depending on certain risk factors and doctor’s suggestions, are:
Skin examination
Blood count
Lipid profile
Bone density test
Blood sugar
Thyroid test
HIV test
Sexually transmitted disease tests
TB skin test
Colonoscopy
Genetic testing
Immunizations
There are several immunizations available today. Some are a standard health practice, while others may be suggested for those who fall into a specific age or risk category.
Tetanus-diphtheria booster – every 10 years.
Hepatitis B vaccine – once for women under the age of 18 not previously immunized. Once for all women who are at an increased risk for hepatitis B either by occupation, high risk sexual behavior, intravenous drug use or blood infusion.
Influenza vaccine – every year in the fall for women at age 65 and older or for all women who wishes to decrease their chances of contracting the flu. Also, every woman should get the vaccine if they have diabetes, heart disease, kidney disease, blood disorders, cancer, other chronic diseases or who live in a long term care facility. Pregnant women in their second or third trimester can also safely receive the shot.
Pneumococcal vaccine – at age 65 or younger for women who also need the influenza vaccine.
Measles, mumps and rubella (MMR) – once for women who have no evidence of immunity and are in the childbearing years.
Chickenpox vaccine - once for women who have no evidence of immunity and are in the childbearing years.
Preventive healthcare – it works
Focusing on your health now can prevent the onset of disease, and also help detect any health problems before it’s too late. Most of the preventive healthcare tips outlined above can be met by just by a simple annual exam with your primary care physician or gynecologist.
If you are unsure about which preventive healthcare methods you should be using, or just want more information, contact your primary care physician or gynecologist - they'll be glad to help you decide what preventive healthcare measures are right for you.