I bet you make New Year’s Resolutions every year — and many of them are really good.
Sometimes, I’m guessing, you even succeed in achieving at least a couple of your goals/resolutions. In other years, you start out strong but then are overwhelmed by so many other things in your everyday life that you toss aside your resolutions and then forget about them.
If you keep reading, this year will be different. This year, you will have a list of resolutions that will be too important to toss aside because it will contain tips that will help you become and stay healthy for the rest of your life.
And you will have to save this list of resolutions because some of them probably aren’t pertinent for you in 2019, but could be very pertinent — and useful — for you in the future.
Think of these five tips as a women’s health and fitness guide for the rest of your life. The tips are:
- Take the time for your medical exams:
There are several exams that are recommended for woman’s overall gynecological heath. Monthly self-breast exams starting at the age of 20 is recommended. Mammograms are recommended beginning at the age of 40. Both of these exams will help detect changes in breast tissue and help in early detection of breast cancer. Additionally, pap smears are recommended to help detect cervical cancer. Talk to your doctor to make sure you are current with these exams. Based on your personal health history, the recommendations for these exams may differ from your friends.
- Take These Tests Too:
Other medical exams that women should get include:
* Dental exams twice a year.
* Skin cancer screening beginning at age 30.
* An eye exam to test for glaucoma beginning at age 40.
* Blood glucose tests to check for diabetes beginning at age 45.
* A colonoscopy beginning at age 50.
* A bone-mineral density test beginning at age 65.
- Love Your Heart:
Take care of your heart! Heart disease is not just a men’s problem. In fact, heart disease is the leading cause of death in women in the United States. Women should have their hearts examined by a doctor annually starting at age 20 and should monitor their blood pressure and cholesterol. The American Heart Association recommends blood pressure checks every two years from age 20 to age 40 and annually after age 40 if the reading remains below 120/80. People with risk factors like obesity and high blood pressure should have their blood pressure checked more often. Cholesterol should be checked every five years, more often if it’s above 200 milligrams per deciliter. Lifestyle changes and medicine might be needed to remedy blood pressure and cholesterol problems.
- Find the Right Exercise:
You lose weight by moving more and eating less. It’s scientifically accurate to say that it’s more difficult for women to lose weight. That’s because muscle burns more calories than fat and women have about two-thirds the muscle mass of men. Women, though, need a few hundred calories less than men per day. Research how many calories you can lose with various gym activities, training and sport activities, outdoor activities, home and daily life activities, home repair, and occupational activities. Pick the activities you enjoy and get active. You will feel good and your new activity may result in some weight loss.
- Eat Better:
Please remember three things about losing weight. First, exercise requires calories so don’t jeopardize your ability to exercise efficiently by eating too little. Secondly, losing weight only via eating less lowers your metabolism, making it more difficult to lose weight, while exercising raises your metabolism. Thus, thirdly, you lose more weight by eating 250 fewer calories daily and losing 250 more calories via exercise than by eating 500 fewer calories and not exercising. Substitute fruits, vegetables, and grains for fatty foods such as snacks rather than trying dramatic calorie-reduction efforts. Seek out food with fiber. Drink water rather than sugary drinks.
Now that you have the tips that will help make you healthier in the new year and beyond, all you need is a foolproof way to make sure that you don’t lose them. Good luck with that!! We would love to support your healthful efforts. Please call Dr. Eule for an appointment 303-770-0665