May 13, 2024

It’s National Women’s Health Week (May 12-18) and it’s a great time for women to make changes that lead to a healthier life. Don’t know where to start? Here are some steps to consider to protect and improve your health and well–being:

Make that doctor’s appointment.
Schedule regular checkups and talk to your health care provider about any concerns. Yearly exams vary by age and health condition but can include:

• An annual physical: This exam checks your overall health and your risk for chronic diseases and health conditions like diabetes, heart disease, high blood pressure and high cholesterol. The exam can include everything from a cancer screening; to checking your lungs, heartbeat, blood pressure and temperature; to measuring your height and weight. It’s also common for a doctor to order bloodwork, take urine samples and give vaccines at these appointments. You may ask your doctor for specific tests such as:
  – Diabetes screening: Women over 35 should request a screening every three years if they have no risk factors, while those with risk factors may need earlier and/or more frequent screenings.
  – Cholesterol screening: Women with no risk factors should be screened yearly for high cholesterol starting at age 45, while those with risk factors should start screening at age 20.
  – Bone density test: Women aged 65 or older should get a bone density test.
• A well-woman exam: Women, or those assigned female at birth, should consider seeing a doctor annually for a well-woman exam. This can include a breast exam, pelvic exam and Pap test, along with other basic health checks. Cervical cancer screenings should begin at age 21. Be sure to talk to your doctor about any questions regarding pregnancy, birth control, sexually transmitted infections (STIs) and menstrual issues.
• Mammogram: Women aged 40-plus should ask their doctor about when they should get their first mammogram to screen for breast cancer. Most women should receive a mammogram every one or two years. Those with a family history of breast cancer may need to start earlier and/or get more frequent screenings.
• Colonoscopy: While those with a family history may need to start screening earlier, most women can start getting colonoscopies at age 45. The test allows doctors to find and remove polyps that can turn into cancer. It may be performed once every 10 years or more often depending on risk factors.
• Annual wellness visits for those age 65-plus: This appointment is a chance for older women to talk to their doctors about prescription and over-the-counter drugs, cancer screenings, vaccines, depression testing, and other issues. It’s more of a discussion and less of an examination than your annual physical.
• Ask your doctor when and if you should consider other tests and screens including a lung cancer screening, a skin check, a hearing test, and an eye exam.

Get active.
Most women should aim to get at least 150 minutes a week of moderate intensity activity and do strength-building exercises at least twice a week. Breaking this down to shorter daily workouts is an easy way to make sure you’re getting the right amount of movement.

Eat a healthy diet.
Eat a diet that emphasizes fruits, vegetables, whole grains, and fat-free or low-fat dairy and lean proteins. Try to reduce sugar, sodium, saturated fat, trans fat and cholesterol.

Prioritize your mental health.
Take time for rituals that help you to relax and reduce stress such as journaling and meditation. Many people also find talking to a mental health professional to be helpful in promoting optimal mental health.

Make healthy habits.
Prioritizing your health might seem overwhelming. But remember that small changes make a big difference. Not used to exercising? Try adding 10 minutes of movement a day and work your way up to 30 minutes. Slipped up on your diet? Remember to make your next meal a healthy one. Consistency and persistence are more important than perfection when it comes to achieving optimal health.