The article highlights the importance of prioritizing one’s own health and wellness before caring for others. It suggests seven health tips for women, regardless of age or health status:
1. Stop smoking to reduce the risk of lung and heart disease.
2. Stay on top of annual wellness checks to detect and address chronic conditions early.
3. Get enough sleep to promote mental alertness and stress management.
4. Avoid the sun during 10 a.m. and 2 p.m. and wear broad-spectrum sunscreen with a SPF of 30 or higher.
5. See your doctor annually for regular health checks and screenings.
6. Make physical activity a lifelong habit, even if it’s just 20 minutes a day.
7. Prioritize good nutrition, focusing on fruits, vegetables, fiber, and protein. Nutrition experts recommend a diet focusing on fruits, vegetables, fiber, and protein.
For women of childbearing age, foods with folic acid are essential to prevent birth defects. For menopause-related women, calcium and Vitamin D intake is recommended to prevent bone disease.
Physical activity, including 20-30 minutes of daily cardiac activity, is recommended for heart health, weight management, and stress reduction. Supplementing with weight lifting or strength training can help prevent bone density and muscle mass loss.
Recommended screenings include cholesterol and blood pressure tests for women ages 20 and up, and pelvic exams and Pap smears for women aged 21-65
Breast exams and mammograms are essential for women, starting at age 20.
Healthcare providers recommend annual mammograms from age 40-50, and monthly self-exams.
Women 65 and older are at greater risk for bone problems, so annual bone density screenings are recommended. Colorectal screenings, such as colonoscopies, are recommended for colorectal cancers.
Women should pay attention to skin changes and report any changes during annual wellness checks.
If you have risk factors for skin cancer, your physician may recommend regular screenings.
Diabetes screenings may be necessary from age 40 onward, depending on your family history and risk factors.