5 Ways to be a healthier woman

Tip #1 Practice self-care for your mental health

Take a minute to de-stress. Stress is clinically defined as the body’s response to events that occur throughout someone’s day. While everyone has stress, it’s important to know how to manage your stress. Stress can come from many different parts of your life and affects your body in different ways. There are six main categories in which stress can affect the body— physical, mental, emotional, occupational, social, or spiritual. Below are some examples to help you cope with each category of stress.

• Physical: Get an adequate night’s sleep, listen to relaxing music, or try a local yoga class
• Mental: Have a realistic mindset for yourself, be resilient, or meditate
• Emotional: Increase your self-esteem, or have a “glass half full” mindset
• Occupational: Create a positive work-life balance, or set boundaries for your work
• Social: Create time for positive relationships, or re-connect with an old friend you miss
• Spiritual: Stay in the moment, or find your goals in life

Tip # 2: Get your annual screenings

While mammograms do not prevent breast cancer, they may save your life by finding breast cancer early. By finding breast cancer early, someone could reduce the risk of dying by 25-30% on average. According to the CDC, women aged 40-49 should discuss with their healthcare provider when to begin getting mammograms, and women aged 50 and older should be getting routine mammograms as discussed with their health provider. Most health insurance plans will cover a yearly screening mammogram for women starting at age 40. UNC Health Appalachian is proud to offer mammography services at both Watauga Medical Center and Charles A. Cannon, Jr. Memorial Hospital. Schedule your mammogram at either location by calling today.

An annual screening and pap smear should be a part of a woman’s yearly wellness. About 13,000 women are diagnosed with cervical cancer in the U.S. each year. The CDC recommends women begin receiving pap smears at age 21. Based on your results, your provider may recommend that you only receive a pap smear once every three years; however, this does not mean you do not need a yearly screening. Even if you are not receiving a pap smear, women should undergo routine annual screenings with their healthcare provider.

Tip # 3: Have your yearly blood work

Yearly blood work is essential to your overall health. Blood work may show if a medication is working, if you are in overall good health, or monitor chronic health diseases you may have. Therefore, by having yearly blood work, you can diagnose various diseases earlier before symptoms may appear. For example, blood work can diagnose thyroid disease, type I or type II diabetes, heart disease, liver and kidney function, or a hormone imbalance. Some blood tests women should have done at least every year are:

• Comprehensive Metabolic Panel (CMP): This test will show your liver and kidney health.
• Basic Metabolic Panel (BMP): This will show your calcium levels if you have diabetes, the level of waste in your kidneys, potassium levels, and how many proteins your liver produces.
• Complete Blood Count (CBC): This test will measure your red blood cell count, white blood cell count, platelets, hematocrit, and hemoglobin.
• Lipid Panel: This will measure cholesterol and triglycerides in your blood.
• Thyroid-Stimulating Hormone (TSH): This will show if you have a thyroid imbalance.

Tip # 4: Be physical more often

Let’s get physical! Fall has some of the best weather the High Country has to offer. Try ending your afternoons with a peaceful walk on The Greenway or taking a local yoga class. The CDC recommends the average adult participate in at least 150 minutes of moderate-intensity aerobic exercise and two days per week of muscle strength training. Some common examples of moderate-intensity aerobic exercise are using a push mower, walking, participating in water aerobics, playing pickleball, or playing tennis; strength exercising would include some forms of yoga, heavy gardening, yard work, or lifting weights.

Tip# 5: Nourish your body from the inside-out

Take time to nourish your body. Having a well-balanced diet can increase your overall health and well-being. One important tip to remember is, that it’s okay to treat yourself to your favorite food, even if it’s not considered to be the healthiest option. Nourishing your body is about finding a balance and variety. Start nourishing your body from the inside out by striving to include a variety of whole grains, vegetables, fruits, lean meats, fish, and low-fat dairy.

Other tips include, reflecting on eating habits; try tracking your food or drink intake with the time of day. Once you have completed at least one week of tracking, try thinking about the situation when you might have overindulged. Were you stressed out or upset during this overindulgence? Next, look at your eating habits. Be open to recognizing unhealthy habits and replacing them with new healthier options. Some unhealthy eating habits are, eating too fast, skipping meals, or overeating past the feeling of fullness. However, take the time to congratulate yourself when you choose the healthier option, or when you replace unhealthy habits. Over time, reinforce your health habits and be patient with yourself.