Women face unique health challenges throughout every stage of life. Whether you’re a new mom or approaching your golden years, these 10 women’s health tips from Main Line-area experts can help you stay healthy and strong at every age.
Keep up with annual wellness checkups and screenings. These can detect early symptoms and prevent diseases from becoming serious.
Eat Healthy
Eating healthy is an important part of women’s health. It can help reduce the risk of high blood pressure, heart disease, diabetes, and some cancers. It can also help maintain a healthy weight, boost energy levels and support the body through different stages of life.
Choose a wide variety of foods, including fruits, vegetables, whole grains, low-fat dairy, and protein (such as fish, lean meats, beans and peas, and soy products). Cut back on salt, sugar, and unhealthy fats, like trans fats, and choose healthier oils, such as olive or canola.
Add soy to your diet for a good source of phytoestrogens, which have similar effects on the body as estrogen and can help ease menopausal symptoms. Talk to your doctor if you want to learn more about incorporating soy into your diet.
Exercise Regularly
Exercise is a key to maintaining a healthy body. You don’t need to sweat buckets at a gym or run miles and miles to reap the benefits. Even just 30 minutes of moderate exercise five times a week can provide significant health benefits for women.
Exercise can improve a woman’s mood, boost self-esteem and make her feel more desirable. It can also help improve a woman’s sexual response by triggering adrenaline and other “feel-good” hormones.
Regular exercise is especially important for women as they pass through the various milestones of life, including adolescence, fertility, pregnancy and perimenopause and menopause. However, women should talk to their doctor before starting a new exercise routine. This ensures they’re getting the proper amount of exercise and can avoid serious injuries.
Get Enough Sleep
Sleep is a very important part of your overall health. Most adults need between 7 and 9 hours of sleep per night. However, many people don’t get enough sleep on a regular basis. This can lead to a number of negative health effects, including weight gain, heart disease, depression, and an increased risk for illness.
Women may have unique sleep needs due to hormone changes during menstrual cycles, pregnancy, and menopause. These hormonal changes can affect how well you sleep, and can also cause sleep disturbances such as hot flashes.
Try to stick to a consistent bedtime and wake up schedule. This can help reinforce your body’s natural sleep-wake cycle and improve your sleep quality. If you suffer from hot flashes, your doctor can prescribe medications that can help.
See Your Doctor
Women should see their doctor on a regular basis to get checked for any issues that can be caught early. This includes a yearly wellness visit and mammograms for those at high risk, as well as blood pressure screenings and cholesterol checks.
A gynecologist or obstetrician is a great choice for women’s health care, but it is also a good idea to have a primary care doctor you trust, in case you are ever sick. It is especially important for women to be comfortable discussing sensitive topics with their doctors, such as the option of having an abortion if it becomes necessary.
If you are concerned about having a doctor who will not be understanding of your preferences, consider finding a female physician or asking for an interpreter to stay in the room with you during your exam. This is a safe and respectful way to receive your medical care.
Talk to Others
Women’s health is important at every stage of life, from young girls navigating their puberty to women in their golden years. The key to staying healthy is keeping your mind, heart and body strong throughout each milestone.
Although many conditions affect both men and women, there are a few that are more common in women. These include breast cancer, heart disease and osteoarthritis. If you have a family history of these conditions, it is a good idea to get regular screenings and follow-up care with your doctor.
In addition, women should talk to their healthcare providers about their sexual needs. Healthcare structures and professionals can perpetuate stigma and disempower women. To overcome this, healthcare professionals need to be skilled in conversations that are culturally competent and respectful.