Top 10 Women’s Health Reminders

Take a minute to read through this checklist, written by Kristen Nichols Heitman, MPH, an epidemiologist at the CDC, to make sure that you and the women in your life are slayin’ that healthy lifestyle game! Here’s a short summary:

1. Get regular checkups for health screenings and vaccines.

2. Get at least 30 minutes of physical activity per day, which can lower your risk of heart disease, hypertension, stroke, diabetes, depression, breast cancer and colon cancer.

3. Know your numbers: Ask your doctor to check your blood pressure, cholesterol (total, HDL, LDL, and triglycerides) and blood sugar levels.

4. Eat heart-healthy food: Eat low-cholesterol foods, such as fruits and vegetables; whole-grain breads and other foods; low-fat (1%) or fat-free milk and dairy products; nuts, seeds and beans; and moderate amounts of skinless poultry and fish.

5. Maintain a healthy body weight. Talk to your doctor and use a BMI chart to determine a healthy weight for you.

6. Be safe when drinking alcohol. Make sure you discuss your alcohol use and the medicines you are taking with your doctor.

7. Stay connected to your social network. You can protect yourself from isolation and depression by interacting with others.

8. Stop smoking! Smokers have twice the risk of dying from heart disease as nonsmokers.

9. Protect yourself from sexually transmitted infections (STIs). These infections can damage reproductive organs and make it hard to get pregnant or cause problems during pregnancy.

10. Rest and recharge. Sleeping five hours or less each night doubles the risk of high blood pressure for people between the ages of 32 and 59.

Breast Cancer Awareness

We talked to local expert Dr. Danielle Henry, a board-certified general surgeon and fellowship-trained breast surgical oncologist with the Breast Care Center at Orlando Health UF Health Cancer Center, about breast cancer and how women can be proactive in lessening their risk. Click here to read the full blog post. Here are a few of her recommendations:

• Get your mammograms annually after age 40.
• Maintain a healthy weight; exercising 30 minutes a day, 5 days a week; no smoking; avoid excessive alcohol intake.
• Perform monthly self-exams to detect any changes.
• Schedule your mammogram with a friend. Talk about your positive yexperiences to encourage the women in your life to attend their yearly mammograms.

Supporting the Health of Others

Women are often the drivers of family healthcare. You work so hard to make sure that your partner, children, family, friends, and even coworkers are taken care of. If you’re feeling overwhelmed with this role, we gotchu! Take a look at our blog post for ideas on how to offer healthy support to your loved ones. And if you need some help maintaining your own wellbeing, click here for simple mindfulness tips to help you get through your hectic days.

Dear Younger Self…

We asked a few wise ladies from their 30s to 80s what they would say to their younger selves in regards to physical health, mental health, relationships, skincare, hair care, and more! Here’s a snippet of what they said. Click here to read their full advice.

“Just a note to my younger self. Thank you for getting a well-woman exam when you were 16. It has made all the difference for staying on top of my health over the years.” – Kathy, 56

“So many things I wish I could tell my younger self… stay out of tanning beds and wear sunscreen: skin cancer is no joke.” – Ashley, 35

“Keep your mind strong. Life is full of surprises. You have to learn to not be overwhelmed and get depressed. Always keep a smile on your face and think positive. Remember, it’s one day at a time!” – Marilyn, 80