Balance, mindfulness, and mental wellness are essential to a healthy lifestyle.
Top Three Resolutions Every Woman Should Make
With another new year just around the corner, many vow to adopt a healthier lifestyle, whether by losing weight, joining a gym, or quitting smoking. While those are great New Year’s resolutions, there are other goals women might want to consider to stay healthy in 2019 and beyond!
When it comes to resolutions, some women tend to focus on things they want to stop or lose. Sometimes it might be better to think about other, positive changes that can improve your health in the long run.
With that in mind, here are the top three healthy New Year’s resolutions every woman should make:
#1: Know your numbers
Cardiovascular disease is the leading cause of death in women in the United States. But how many women know whether their blood pressure is in the normal range or can tell a health care provider what their cholesterol levels are? Knowing and understanding your “numbers,” especially your blood pressure and cholesterol, can help you have a more productive discussion with your doctor about your 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.
Do not forget about blood sugar levels. According to the American Diabetes Association, 84 million people in the United States have “pre-diabetes.” This happens when blood glucose levels are higher than normal, but are not yet high enough to be diagnosed as diabetes. Left untreated, this condition is likely to become 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%. 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
Becoming more active is always a healthy goal. You do not need to hit the gym every day or go for a five-mile run. With a little creative thinking, you can easily add more activity into your day.
We know women have a lot to juggle. From career demands to caring for family members, women may find it a challenge to squeeze in the recommended 30 minutes of moderate exercise every day. But with a little planning, you can add more physical activity to your day by sneaking it in among other daily activities.
- 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.
- Have housework that needs to be done? Scrubbing the bathroom, vacuuming, or running up and down the stairs to put the laundry away can actually burn significant calories. Put on some music and keep up with the tempo.
- Have to run errands? Do several laps around the length of the supermarket, post office, etc. while you are there.
- Catching up with an old friend? Take a walk while you are talking on the phone.
- Involve your children. Challenge your child to a jumping jacks contest or dance with your toddler to your favorite music.
#3: Add a bone density scan and colonoscopy to your routine health screenings
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.
According to the National Osteoporosis Foundation, it is estimated that about half of all women over the age of 50 will break a bone because of osteoporosis, a condition in which the bones become weak and can break more easily. That is why it is recommended that most women start getting screened for osteoporosis with a bone density test at age 65.
Many women may not be aware their bones are weakening because osteoporosis does not always have symptoms. That is why early identification through a bone density test is vital. There are many things women can do to boost their bone strength and delay the progression of osteoporosis, such as getting appropriate amounts of calcium and vitamin D each day and doing regular weight-bearing exercises, like walking, yoga, stair climbing, and dancing.
Colorectal cancer is the second leading cause of cancer death in the U.S. for both men and women. The Centers for Disease Control and Prevention estimate that as many as 50% of colorectal cancer deaths could be prevented if all men and women over 50 were screened routinely.
The reality is that colonoscopies can save lives. Unfortunately, many people shy away from them because it may be unpleasant and uncomfortable. With colorectal cancer, most patients have no symptoms until the cancer has progressed. If precancerous polyps are found during a colonoscopy, they can be removed before they turn into cancer. The procedure can also help identify and diagnose colorectal cancer early, when we know treatment works best.
Physicians recommend that adults begin screening for colorectal cancer soon after turning 50 and continue screenings at regular intervals. If there are other risk factors for colorectal cancer present, such as a family history or a diagnosis of inflammatory bowel disease, earlier testing may be advised.
This new year, take steps to help you enjoy more holidays with friends and family for many years to come. And make an appointment for your annual physical to start the year off right!
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In case you missed this WPRI 12 segment, a lifelong smoker recounts how being routinely screened for lung cancer led Lifespan Cancer Institute doctors to find, and then surgically remove, a malignant nodule. Dr. Douglas Martin is interviewed in this important story on lung cancer screening, and researcher Dr. Sandra Japuntich is now researching how to motivate former and current smokers to get screened