Monday, May 10, 2010

Women's Health: Action Steps For Staying Healthy

Much is known about how we can stay safe and healthy. As children, our family taught us to brush our teeth, wash our hands, eat our vegetables, look both ways before crossing the street, and wear our seat-belts. All of these, and more, were steps to keep us healthy. It still works the same way today.

Doing simple things everyday, throughout our day, helps to keep us safe and healthy. Learn more about what you can do on a daily, weekly, monthly and yearly basis to help you be the best that you can be.

Eat Healthy

Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories, and they are filling. Add variety to your choices of fruits and vegetables, depending on what’s in season and available. Drink lots of water and go easy on the salt, sugar, alcohol, and saturated fat. Choose snacks that are nutritious and filling.

5 A Day

5 A Day Tips

Fruits and Vegetables of the Month

How Big Is A Serving?

Maintain a Healthy Weight
To lose or maintain weight, you should eat a balanced diet, eat less saturated fat, make healthy food choices, go easy on extra portions or serving sizes, and exercise.

Overweight and Obesity

Portion Distortion: Do You Know How Food Portions Have Changed in 20 Years? (Non-CDC site)

Get Moving
Regular physical activity substantially reduces the risk of dying of coronary heart disease, the nation's leading cause of death, and it decreases the risk for stroke, colon cancer, diabetes, and high blood pressure. It also helps control weight; contributes to healthy bones, muscles, and joints; reduces falls among older adults; helps to relieve the pain of arthritis; reduces symptoms of anxiety and depression; and is associated with fewer hospitalizations, physician visits, and medications. Moreover, physical activity need not be strenuous to be beneficial; people of all ages benefit from participating in regular, moderate-intensity physical activity, such as 30 minutes of brisk walking five or more times a week.

Bone Health for Girls

Components of Physical Fitness

Growing Stronger: Strength Training for Older Adults

Physical Activity

Recommendations for Physical Activity

Be Smoke-Free
Quitting smoking is one of the most important things you will ever do. You will live longer and live better. Quitting will lower your chance of having a heart attack, stroke, or cancer. If you are pregnant, quitting smoking will improve your chances of having a healthy baby. The people you live with, especially your children, will be healthier. You will also have extra money to spend on things other than cigarettes.

Seven Deadly Myths

You Can Quit Smoking Guide

You(th) and Tobacco

Manage Stress
Job stress has become a common and costly problem in the American workplace, leaving few workers untouched. Short-lived or infrequent times of stress pose little risk. But when stressful situations go unresolved, the body is kept in a constant state of being "on," which increases the rate of wear and tear to body systems. Ultimately, fatigue or damage results, and the body’s ability to repair and defend itself can become seriously compromised.

As a result, the risk of injury or disease escalates. Evidence is rapidly accumulating to suggest that stress plays an important role in several types of chronic health problems- especially cardiovascular disease, musculoskeletal disorders, and psychological disorders.

Stress…At Work Booklet

Stress…At Work Topics

Know Yourself and Your Risks

Do you neglect to wear seat belts every time you drive or are a passenger in a vehicle? Do you work at a job that exposes you to hazardous substances or agents? Are you a sun worshiper? Do you have a family history of diabetes, heart disease, or cancer? These are the types of things that may place you at risk for injury, disease, or disability. Your genes (family history), environment (at work, home, and play), and your daily lifestyle choices and behaviors help to define your health and your risks. Be aware of what they are and take steps to reduce your risk.

Genetics and Genomics

Be Safe – Protect Yourself
Take steps to protect yourself from injury, one of the leading causes of death regardless of age. Also, protect your health by washing your hands, wearing sun screen, wearing a helmet (i.e. while riding a bicycle/motorcycle or skating), having a plan for possible emergencies, and following safety tips at work.

Emergency Preparedness and Response

Extreme Weather Conditions

Health Promotion


Workplace Safety and Health

Plan Ahead for Pregnancy
Are you thinking about getting pregnant? Make sure you take folic acid daily before, during, and after pregnancy to decrease the risk for certain birth defects.

Folic Acid

Having a Healthy Pregnancy: ABCs…Pregnancy Tips (A-Z)

Be Good To Yourself
It’s not all about work. Take time for yourself. Get enough rest and sleep. Spend time doing something you like.

Check your Progress

If you are starting a new exercise routine, start slowly to prevent injury. Check with your health care provider before you start a strenuous or difficult routine, or if you have any concerns about your health. Praise yourself for getting on track and living healthy.

Keep Trying
If you’ve slipped, no problem. Start again. You know something now that you may not have known before about what works or doesn’t work for you. Discover new opportunities to take advantage of and learn more about yourself.

Do a Breast Self-Exam

This is one screening method you can do for early detection of breast cancer every month. Talk with your health care provider about this and other screening methods, including clinical breast exam and mammography (see Yearly Steps on this page).

National Breast and Cervical Cancer Early Detection Program

Breast Self-Exam (Non-CDC site)

Prepare for Emergencies
Test all of your smoke detectors every month to ensure that they work properly. Make an emergency plan and practice evacuation drills every few months.

Fire Deaths and Injuries

Natural Disasters

Plan Ahead
Planning ahead includes making sure that you have scheduled appropriate medical or other appointments, have healthy food in your home, and have an adequate supply of any medications you or your family may be taking. Make a plan now for who will care for you or your family in case of illness.

Is extreme heat or cold a factor this month? Make sure you dress appropriately and that your home, car, and other environments are safe and in proper working order.

If you're planning a trip outside the United States, make sure you're aware of any vaccination requirements or health issues for areas you are visiting. Visit a health care provider 4-6 weeks before your departure date to allow time for vaccinations to take effect.

Extreme Cold

Extreme Heat

Travelers’ Health

Use Medicines Wisely (Non-CDC site)

Review what you did throughout the month to improve your mental and physical health. Plan how you will improve the next month.

Yearly Steps
Get Routine Exams and Screenings
Some exams and screenings by your health care provider should be done yearly. Others should be done more often, and a few less often, depending on your age, your medical and family history, and individual choices that may put you at increased or decreased risk for disease. Exams and screenings include a mammogram every 1-2 years (over 40 years of age); a Pap test every 1-3 years; and checks for blood pressure, sexually transmitted diseases, vision, dental, diabetes, depression, and more.

Breast, Cervical, Colorectal, and Skin Cancer Prevention

Tools to Help You Build a Healthier Life: Important Tests for Good Health (Non-CDC site)

Women: Stay Healthy At Any Age: Checklist For Your Next Checkup (Non-CDC site)

Get Appropriate Vaccinations
You don’t need vaccinations often, but you do want to know what you need and when you need it. Whether you’re at work, school, or leisure, vaccinations help to keep you healthy. Remember, they aren’t just for kids- adults need them, too. Also, make sure your pets have received their vaccinations. Their health can impact your health, too.

Adult Immunization Schedule

Keep Pets Healthy

Vaccines and Immunizations

Have a Healthy Birthday
Celebrate your birthday with health in mind. If you drink alcohol, watch what and how much drink. Don’t drink and drive.

Impaired Driving

Information from:


US Department of Health and Human Services
Centers for Disease Control and Prevention
Office of Women's Health

1 comment:

Denise said...

Such helpful information, thanks sis.