5 Practical Tips On How Women Can Take Charge Of Their Health And Well-being

From family to careers, typically the last area women attend to is their health, they focus on their partners and their children.

There are many ways that women can take charge of their health and well-being, no matter what stage of life they are in. Some practical tips and suggestions include:

Make self-care a priority: Self-care is any activity that you do deliberately to take care of your physical, mental, and emotional health. Taking care of yourself physically and mentally is essential for maintaining good health.  This can include things like getting regular exercise, eating a healthy diet, getting enough sleep, and engaging in activities that bring you joy and relaxation.

Stay up-to-date with screenings and check-ups: Regular check-ups with a healthcare provider are an important part of staying healthy. During these visits, you can discuss any health concerns or issues you may be experiencing, and your provider can help you to develop a plan for maintaining your health.

Examples of screenings and check-ups to go through:

  • To prevent cervical cancer – A pap smear

Start at age 21, get another one done after 1-2 years continuously (for ages 21-29), and every 1-3 years for 30 years and above. Discontinue from 65 years and after hysterectomy (if no prior high-risk abnormal paps).

  • Colorectal cancer – Colonoscopy

From 50 years should do this test. Colonoscopy should be done every 10 years until 70 years. Alternatively – Flexible sigmoidoscopy.

  • Breast cancer

Regularly conduct a breast self-examination.

Mammography: Women 40 years and older should have a mammogram done every 1-2 years

Risk factors of breast cancer includes: Being a woman, smoking, obesity, nulliparous, family history, and ethnicity.

  • High blood pressure

If your BP is normal (120/80mmHg or less), then get tested at least every 2 years. If your BP is between 120/80 and 139/89mmHg), you should be tested once a year. Start management if your BP is 140/90mmHg or higher.

  • Lipid profile– Women over 44 years should be checked every 5 years. More frequently with comorbidities like Diabetes mellitus, heart disease, and kidney problems.

Note – Blood Cholesterol should be less than 200mg/dl.

  • Bone density test (DEXA scan) – osteoporosis

For women who have gone through menopause and have fractures. It is done to measure bone strength and predict future breaks. You should start at 65 years with a frequency of 2 years.

  • Glaucoma – Baseline eye examination should be done at age 40.
  • Diabetes – Check at least every 3 years from 40 years. Check more frequently if you are at risk for HBP, obesity, or certain other conditions.
  • Thyroid check – should be done at age 50 and continue every 5 years.

Vaccination: Women are advised to go for the following vaccination:

  • Hepatitis B and C
  • Tetanus toxoid
  • HPV Vaccination – Gardasil protects against cervical cancer, Vulvar cancer, and Genital warts.
  • Cervarix protects against cervical cancer and Vulvar cancer.
  • Pneumococcal vaccine: Pneumococcal Conjugate Vaccine (PCV13) – For all adults 65 years and older, and those 19 years and above with risk factors such as asthma, COPD, and diabetes.
  • Herpes Zoster Vaccine(PPSV23) is recommended for people 60 years and above to prevent shingles’

Know your body: Pay attention to your body and be aware of any changes or unusual symptoms that may be cause for concern. If you are experiencing anything unusual or concerning, don’t be afraid to bring it up with your healthcare provider. If something doesn’t feel right, trust your instincts and speak to a healthcare provider.

Learn about your health: There is a wealth of information available about women’s health, and staying informed about issues that are relevant to you can help you to make informed decisions about your health. This can include learning about specific health conditions, understanding the risks and benefits of different treatments, and staying up to date on the latest recommendations for maintaining health and well-being. Subscribe to our newsletter for more information regarding to health.

Tips For Pregnancy

  • Start with preconception care.
  • Take prenatal with at least 400 mcg of folic acid.
  • Get early and regular prenatal care.
  • Be active, and stay fit.
  • No alcohol or smoking or caffeine intake.

ADDITIONALLY – As a woman, you need 400mg of folic acid daily. Also women over the age of 50 should have the target of taking 1200mg of calcium per day to help prevent osteoporosis and arthritis

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