Women, take care of yourselves. This is the only body you will get. This message comes from Kimberly Fordham, MD, on National Women's Health and Fitness Day.
“We have to take care of ourselves so that we can nurture the next generation,” says Dr. Fordham, MD, a family physician at Adventist Health with a fellowship in Women's Health. "Women have the privilege of dealing with pregnancy, childbirth, and breastfeeding. We are the caregivers and caregivers. If we don't take care of ourselves, we can't take care of anyone else."
8 ways to be a healthier woman
1. Go see your primary care physician.
There are many steps a woman can take to achieve — or maintain — good health. The first is to make an appointment with your doctor so you know what to work on.
"I think it's always good to know your health situation," says Dr. Fordham.
So visit your doctor and get your blood pressure checked. Find out where your blood glucose and cholesterol levels are.
"You'll want to be on the lookout for these silent killers so you can catch them early," says Dr. Fordham.
2. Take a look at your diet.
"We should all be eating healthier," says Dr. Fordham. "If we all followed the meal plans that diabetics do, this world would be a healthier place." This type of diet means:
- Cut down on foods high in sugar.
- Eat small amounts spread throughout the day.
- Be careful about the number of carbohydrates you eat.
- Eat a variety of foods made from whole grains, fruits and vegetables every day.
- Eat less fat.
- Avoid alcohol.
- Limit the use of salt (sodium).
“I ask a lot of my patients, ‘If I bought a really expensive car, would you start putting chips in it? Your body is your expensive car, says Dr. Fordham, and you have to put optimal fuel in it to get the best results. So diet is very important.” “You can get other cars, but this is the only body you get.”
3. Move.
says d. Fordham: "A lot of us are inactive, very stuck to our screens." "We don't go out and move. Our overall fitness will be better, our depression scores will be better, we'll feel better, we'll have more energy, and we'll sleep better if we're just exercising there."
Experts recommend getting at least 150 minutes of moderately vigorous exercise each week, or 30 minutes most days of the week.
4. Be mindful of what you put into your body.
Avoid putting harmful substances into your body. "Alcohol, tobacco, and marijuana. It's never a good idea to put those things in your body."
5. Prioritize sleep.
"Many of us don't get healthy sleep. And if you don't get good, healthy sleep, you won't be motivated to take care of anyone, let alone yourself," says Dr. Fordham. If you don't sleep well, consider getting tested for obstructive sleep apnea.
For better health, try to get seven to nine hours of sleep each night.
Also read: How do you take care of your face
6. Reduce stress
"When I start to feel stressed, I have the 'five blessings' rule," says Dr. Fordham.
In other words, start counting your blessings. What is going on in your life?
“By the time I get to the third stage, I say, ‘Well, I have all these good things in my life. By the fifth, my opinion completely changed.
7. Learn to say no
"The ability to say 'no' is an important skill. We have to acknowledge that we are a limited entity, and we have to choose which priorities are most important," says Dr. Fordham. "It's okay not to do whatever is thrown your way."
8. Make a list of your medical visits
“It helps for me to bring the patient a list that summarizes what is going on with their health, and what they hope to achieve from that visit. I may not be able to tackle everything on the list, but I can get to the high points.”
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