ACHIEVING BETTER HEALTH

THIS WEEK AND EVERY WEEK!

Prioritizing your health – both physical and mental – has never been more important. Over the past few years, many women have put off taking care of their general health and wellness needs. They have adjusted their daily routines, including the way they connect with family and friends. The combination has led to serious health problems for some women.

During National Women’s Health Week (NWHW), we are encoring all women to reflect on their individual health needs and take steps to improve their overall health. Whether you continue your current activities or find news ones, now is a great time for all women and girls to focus on better health, especially those with underlying health conditions, such as hypertension, diabetes, obesity, cardiovascular and respiratory conditions, and women 65 years and older. National Women’s Health Week is also a great time for family, friends, and the greater community to take actions to support women and help them achieve the best health possible.

This week is a great time to reflect on your health. Please remember to schedule your annual visits, remain diligent on follow-up labs, screenings and most importantly implement a plan to improve your physical and mental health.

We are here for you!

Tracy Blusewicz, MD

Katherine Coley, MD

PREVENTATIVE SCREENING IS KEY

Your wellness visit is all about you, your body, and your reproductive health. Wellness visits are also called gynecological exams, pelvic exams, annual exams, or well woman exams. If you have a vulva, breasts, or a uterus, these visits are an important part of taking care of your health (no matter what your gender identity is).

MEET THE DOCTORS

MAINTAIN A HEALTHY WEIGHT

LIFESTYLE POINTS

Maintaining a healthy weight can lower the risk of heart disease, stroke, diabetes, and high blood pressure. It can also lower the risk of many different cancers.

Healthy weight is different for everyone, but it’s important to know what a healthy weight is for you.

Talk to us about your health goals, let's create a plan

Create a weekly activity plan. The goal: Get your heart beating faster through 150 minutes of moderate-intensity aerobic exercise each week. Break your activity into small sessions.

Go for a 15- or 30-Minute walk during your breaks. Daily exercise improves cardiovascular health, and Vitamin D provided by the sun will help boost your immune system.

Incorporate muscle-strengthening activity, including lifting weights or using resistance bands, will help prevent sarcopenia, or muscle loss due to aging and immobility.

Find a routine to fit your needs based on your age, stage of life, and abilities. If you are pregnant, there are ways that you can exercise safely but it is important to talk to us before starting or changing your physical activity.

Get Moving Stay Active

Being physically active is one of the most important actions you can take at any age to improve your health. Did you know? The HHS Physical Activity Guidelines for Americans defines physical activity generally as any movement that enhances health.

That means you activities such as gardening and cleaning can count as physical activity.

ACTIVITY GUIIDELINES

CREATE GOOD SLEEP HABITS

SLEEP TARGETS

About 1 in 3 adults do not regularly get the recommended amount of sleep they need to protect their health, and about 50 to 70 million Americans have a sleep disorder.

Sleep deficiency can lead to physical and mental health problems, including heart disease and depression, as well as injuries, loss of productivity, and even a greater likelihood of death.

Follow a routine for going to sleep and going to bed and waking up at the same time each day – even on weekends – to improve your sleep habits.

Try to get at least 7 hours of sleep. If you think you may have a sleep problem, track your sleep in a sleep diary.

Sharing the diary with your health care provider can help him or her diagnose a potential sleep problem.

Sleep Health

Sleep deprivation is a condition that occurs if you don't get enough sleep. Sleep deficiency is a broader concept. It occurs if you have one or more of the following: You don't get enough sleep (sleep deprivation).

THE IMPORTANCE OF SLEEP - CLICK

NOURISH FROM THE INSIDE OUT

EAT WELL BALANCED MEALS

Heart-healthy eating involves choosing certain foods, such as fruits and vegetables, while limiting others, such as saturated and trans fats and added sugars.

Not sure what that is? Visit: nutrition.gov. Vitamin D is a nutrient your body needs for building and maintaining healthy bones. The body can only absorb calcium when vitamin D is present. Vitamin D’s anti-inflammatory, antioxidant and neuroprotective properties support immune health, muscle function and brain cell activity. Foods such as milk, yogurt, orange juice, cereals, oily fish such as salmon, rainbow trout, canned tuna, and sardines are all great sources of Vitamin D.

Calcium is also important, especially for bone health across the lifespan. The best sources of calcium are dairy products, including milk, yogurt, cheese, and calcium-fortified beverages such as almond and soy milk. Calcium is also found in dark-green leafy vegetables, dried peas and beans, fish with bones, and calcium-fortified juices and cereals.

Nutrition Tips

Explore tips at nutrition.gov for eating at home and in restaurants to ensure balanced, weight-healthy meals. It’s important to ensure you are getting enough vitamins in your diet.

CLICK FOR NUTRITION TIPS

PRACTICE MENTAL SELF CARE

FOR YOUR MENTAL HEALTH

Make a list of small acts of self-care that you can do daily.

Check in to see if you need support or help dealing with daily life.

Stay connected with family and friends.

Connect with your community-or faith-based organizations.

Make time to unwind and focus on activities you enjoy. Support caregivers in your life. If you are a caregiver, take time for you.

Pay attention to changes in your mood.

If you or anyone you know is experiencing changes in thinking, mood, behavior, and/or thoughts of self-harm, reach out for help.

National Helpline

SAMHSA’S National Helpline –

1-800-662-HELP (4357)

SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.

SAMHSA'S NATIONAL HELPLINE

EXPERIENCING DOMESTIC VIOLENCE

HELPFUL RESOURCES

Seek Help if You or Someone You Know is Experiencing Domestic Violence Violence has long-term effects on health outcomes for women and their families, including emotional trauma, lasting physical impairment, and chronic health problems.

In addition, violence is a significant, and often overlooked, contributor to maternal mortality. Recognize the symptoms of abuse.

The website provides information about domestic violence, online instructional materials, safety planning, and local resources.

Support a friend or family member who may be in an abusive relationship.

Domestic Violence Hotline

National Domestic Violence Hotline is a 24/7 confidential service that supports victims and survivors of domestic violence. The hotline can be reached:

By phone: 1-800-799-7233 (SAFE)

By text: Text LOVEIS to 22522

Online chat: https://www.thehotline.org and select “Chat Now”

CLICK TO CALL DOMESTIC HOTLINE

It's never too early or too late to work on being the healthiest you!