Let’s face it, maybe we’re eating veggies and squeezing in a run now and again, but we could do better. Experts agree, women often place their own health needs last when it comes to their to-do lists. But with a growing number of younger women being diagnosed with cancer, heart disease and other health issues before age 50, physicians say it’s time to start taking a more proactive approach to caring for our own bodies. So, what can we do? “I don’t want women to beat up on themselves,” says Dr. Romelle Maloney gynecologic surgeon at Greenwich Hospital, who says even if we are checking off some of the boxes, there is always a little room for improvement. She and other doctors advise taking the next few weeks to take some small steps toward better health that make a big difference. Here’s what they recommend:
Make a Wellness Appointment
A wellness visit with a general practitioner or women’s health provider usually involves reviewing your bloodwork and a urine sample, and sometimes a breast exam and EKG. Women are asked to get a mammogram before or after the appointment. It’s the most thorough annual check-up you can do for yourself each year, and the easiest way to ensure early detection of some major health concerns like cancer, diabetes, heart disease and more. “Early detection is important,” says Dr. Maloney, who emphasizes women often skip the mammogram but shouldn’t. Screenings at a preventative health exam can include mammograms, pap smears, colonoscopies, bone density testing, and screening for chronic conditions like diabetes, thyroid problems, high cholesterol, sleep apnea and depression. “Catching and treating these conditions early on can have big positive impacts on your future health and not treating them can steal healthy years from your life,” says Sara Church, director of midwifery at Norwalk Hospital, part of Northwell Health. “We can talk about where you are in your health journey and set goals and identify and fight barriers to those goals.”
Talk to Your Family
If you haven’t already, sit down with family members to learn about your family’s medical history. “So many people are unaware of family history that could affect recommendations for your own health screenings and health maintenance,” says Church. Ask your parents if they take medications or have chronic conditions. Ask your mom when she went through menopause and what that experience was like. Ask about family histories of cancer and early or unexpected deaths. Then share that information with your siblings, advises Church. “First degree relatives are most important to think about when discussing family history: parents, siblings and children,” she adds.
Adjust Your Diet
With the changing seasons and the colder weather, we can fall away from our routine of salads and melons but rather than reaching for carbs, choose seasonal, vegetable-rich options like soups, squashes and dark leafy greens. “Just tweak a few things,” says Dr. Maloney. If you are looking to lose weight, add more fiber, if you are looking to lower your risk of heart disease, work in more fruits and vegetables, and if you are increasing your daily activity, add more protein, advises Dr. Brianna Siegel, director of general internal medicine at Stamford Health and assistant clinical professor at Columbia University. Women are recommended 0.8 grams per kilogram of bodyweight per day, but highly active women should have up to 1.6 grams per kilogram of bodyweight per day, she adds: “Appropriate protein intake, especially from plant sources, is associated with healthy aging, muscle strength and a lower risk of depressive symptoms.”
Up your physical activity.
Winter can draw all of us indoors and sometimes have us reaching for a blanket and a good book. But even just a few minutes of physical activity every day is shown to help regular blood sugar, reduce cardiovascular risks and improve balance and mobility as we age. Doctors advise spending a few of those minutes each week on strength training or yoga. Church recommends a few strength training exercises at least two times a week to help with metabolism and fight perimenopause and menopause weight gain while Maloney says yoga and meditation are shown to have restorative effects on reducing stress and boosting mood. “Regular exercise has been shown to improve psychological well-being and sleep quality,” says Siegel. Even when pregnant, don’t skip out on staying active, she advises. Fitness is known to lower risk of gestational diabetes and preeclampsia.
Pick up the phone.
While we have all heard the news that social media is bad for our brains and increases our risks of depression and anxiety, it’s not always easy to change our habits. Dr. Maloney advises choosing one day a week where not only unplug from social media but also reconnect with a friend. “I don’t mean texts,” she laughs. “I mean actually phone a friend and talk to them.” Numerous mental health studies have shown one-on-one conversation with loved ones helps improve our mood, decrease anxiety and reduce loneliness. With the days getting shorter and darker, these personal connections matter more than ever,” says Dr. Maloney. “It’s so important to look at that and restore balance,” she recommends.
Ditch one unhealthy habit.
We all have vices. You know yourself best, so be honest with, not hard on, yourself. “We all have at least one thing we are doing to sabotage our best health,” says Church. “It could be something big like quitting smoking or something small like ditching the hidden calories you are eating off your kids’ unfinished plates,” she adds. “Try trading your afternoon Diet Coke for a glass of water or your chips for veggies and hummus.”
