Women's Health and the Top Three Things Every Woman Should Do
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Many women strive to lead healthier lives, whether by improving their diet, starting a new workout routine, or quitting smoking. While these are great changes, there are other valuable goals women might want to consider as well.
#1: Know your numbers
Heart disease in women
Cardiovascular disease is the leading cause of death in women in the United States. Yet many women do not know if their blood pressure or cholesterol is in a healthy range. Understanding these numbers can lead to more informed discussions with your doctor about heart health.
Once your doctor has your bloodwork results, ask him or her to explain them so you understand what they mean. Find out if your results are in the normal range. If not, discuss lifestyle changes that can help you lower your levels to reduce your risk for a heart attack or stroke.
Blood sugar and diabetes
Knowing your blood sugar or A1c is also important. According to the American Diabetes Association, more than 97 million people in the United States have “pre-diabetes.” This is a condition in which blood glucose levels are higher than normal but are not yet high enough for a diabetes diagnosis. If left untreated, this condition often progresses to type 2 diabetes.
The good news is that certain lifestyle changes like weight loss and exercise can prevent or delay its development by more than 50 percent. For women with risk factors such as high blood pressure, high cholesterol, a history of gestational diabetes, or a family history of diabetes, getting a Hemoglobin A1c test is important. This test reflects a person’s average blood sugar level over the past three months.
#2: Be creative about physical activity
Making physical activity a priority is always a great health goal, but it doesn't mean having to spend an hour at the gym every day. Women juggle many responsibilities, from careers to caregiving and more, often putting others' needs before their own. By the end of the day, exhaustion can make self-care feel like an afterthought. As life evolves, finding creative ways to stay active and taking small, manageable steps toward your fitness goals can make a lasting difference.
Here are a few ideas to get more movement into your daily routine:
- Park as far away from entrances as possible.
- Go for a quick 10- to 15-minute walk on your lunch break.
- Take the stairs instead of the elevator.
- Take a walk while you are talking on the phone.
The American Heart Association recommends that adults engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week. If you are starting from scratch and this seems overwhelming, start small by setting SMART goals. SMART goals are a structured framework for setting and achieving your goals effectively. The acronym SMART stands for:
- Specific - Clearly define what you want to accomplish.
- Measurable - Include criteria to track progress and determine success.
- Achievable - Set realistic and attainable goals.
- Relevant - Ensure the goal aligns with your broader objectives or values.
- Time-bound - Establish a deadline to stay motivated and accountable.
This method helps create clear, actionable goals that increase the likelihood of success.
#3: Get your routine health screenings
During your annual physical exam, your doctor will review recommended health screenings based on your age and risk factors. These may include a Pap smear for cervical cancer, mammogram for breast cancer, colonoscopy for colorectal cancer, and a bone density test for osteoporosis. While guidelines vary on when to start these screenings and how often to repeat them, your care provider will personalize recommendations based on your medical and family history.
Besides “knowing your numbers,” it is important for women to have certain routine exams and screenings. A physical exam, mammogram, and pap smear are all high on the list. But it is also important for women to remember their bone and colorectal health as well.
Even if you feel perfectly healthy, scheduling an annual exam is essential. Your care provider may detect potential health concerns through a physical exam or blood work, allowing for early intervention and better long-term health.
For more tips on living well, visit the Be Well blog.
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About the Author:
Christina Bortz, MD
Dr. Christina Bortz is an attending physician in Women’s Primary Care at the Women’s Medicine Collaborative. Her areas of interest include screening and preventive medicine, adolescent health, preconception care, and management of chronic medical conditions.
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