To All Women...
To All Women – Take Care of Yourself
By Christine Masterson, MD, FACOG, Chief of Women’s and Children’s Health and Dermatology, Summit Medical Group
“An empty lantern provides no light. Self-care is the fuel that allows your light to shine brightly.” - Unknown
I’ve been thinking about the meaning of this quote a lot these days as it relates to my patients, colleagues and friends, and I think it resonates with all of us. As women and as mothers we tend to put our family and their health care needs first. Then maybe if we have a spare moment, we check in with ourselves. As a result, we might miss getting that annual exam and preventive screening or worse, delay seeking medical attention for a condition “we just don’t have time to deal with.” And now as more medical offices open, including Summit Medical Group where you can expect the highest safety measures in place for in-office appointments, the time is now to resume essential medical care for YOU as well as your family members. Don’t forget that you need to take care of yourself so that you have the physical and emotional strength to take care of your family.
As a gentle reminder to make sure you are taking care of you, below are my five essential health care tips for women.
1. Get a primary care physician, if you don’t have one, and schedule your yearly physical. Why? Because your provider will check your blood pressure and advise you what to do if it’s high. And just as important, your provider will order lab work to check your blood sugar and cholesterol levels and possibly anything else you might be concerned about. Knowing these vital numbers will help your physician advise you on the best way to maintain your good health, or if needed take measures to improve your health. And during that appointment your physician will advise you about any necessary vaccines and order prescriptions for important cancer screenings such as mammograms, and pap smears as advised.
2. Keep your annual cancer screening appointments and your yearly gynecologic exam. During shelter in place many of us had to cancel these appointments. Now is the time to reschedule. Early detection yields optimal outcomes, so make sure you have these essential tests, such as a pap smear and mammogram, if you are due for one. And, don’t forget a yearly trip to the dermatologist for a skin cancer check.
3. Eat well to sleep better and sleep better to eat well. Research shows that nutrition and sleep go hand in hand. A healthy diet helps you fall asleep faster and enhances your sleep quality and duration. And when we are sleep deprived, research shows that we are more likely to consume foods high in calories, fat and sugar. Eat a well-balanced diet rich in all the major food groups (especially fresh vegetables, fruits, legumes, and protein sources from animals or plants). If you are taking any supplements or herbal therapies, make sure you discuss the benefits and risks with your Primary Care physician. And get the appropriate amount of sleep for your age. For a quick reference, here is a link from the CDC.
4. Get physical for mind and body. We all have different degrees of fitness levels. Whether you are an avid runner, or can barely find time to take a walk, my tip to you is to try to do something. The recommendation is 150 minutes of moderate exercise per week. That could be a brisk walk 30 minutes a day, 5 days a week. The good news is that you can spread your activity out during the week, so you don’t have to do it all at once. You can even break it up into smaller chunks of time during the day. Seek a balance that works for you, because physical activity helps your mind and body.
5. Your mental health is as important as your physical health, give it the same attention. This is particularly challenging for women who tend to juggle multiple responsibilities at work and home. Mental health affects physical health. Being mentally healthy means your body will function to the best of its ability. If you have extended periods of sadness or anxiety, speak to your Primary Care physician and they can help.
Bonus tip – because your natural instinct is to think of others.
Schedule yearly physicals for those in your household. And for those members of your household that can schedule their own appointments, just give them a gentle reminder. Peace of mind regarding the ones we love goes a long way to making us feel better physically and mentally. And, getting those yearly well-visit appointments scheduled for your school age kids during the summer months is one less “to-do” during the hectic school year. While you are there, remember to drop off any sports physical and school forms you might need filled out by the pediatrician for the upcoming school year.
Be well. Shine bright.