HEALTHY TIPS
Well Women Care
A New Year, A New You!
The New Year is usually a good time to take stock of your health goals. Many of us are looking to improve our health, and making plans to achieve a healthier lifestyle is always worthwhile. Even small steps can yield important results so here’s to a healthier you!
Setting Goals
- Be realistic in your goal-setting. Trying to achieve dramatic weight loss or unrealistic fitness expectations can lead to frustration and disappointment if goals are not reached. Instead, start with more modest goals such as, “I’d like to lose one dress size” or “I want to finish a 5K by summer—whether walking, running or a combination of the two.” This way, if you achieve your goal early, you can then set the next goal- and up the ante a bit. Achieving goals will motivate you to do more and boost the likelihood that you will also accomplish more as well.
- Allow yourself some flexibility. If your goal is to get to the gym more, it’s better to literally make that your plan rather than trying to get there every day. Go week by week and each week try to get to the gym one more time than you did the week before. Bear in mind, too, that getting in daily fitness does not restrict you to the gym. Climbing the stairs on your lunch hour, walking, even doing household chores, all count as being active.
- Make sure that any fitness plan includes diversity. You will be more apt to stick with fitness goals if you are not doing the same thing all the time. Mix it up with other activities such as swimming, X-country skiing or snowshoeing, skating, yoga, Zumba etc.
- Keep a journal of your goals so you can record your progress. Post pictures of things that will motivate you, such as a new dress or swimsuit, or being able to engage in a new activity. Motivational quotes can also be helpful. Make notes of things that have been hard for you and things that have been useful. These will help in future goal-setting.
A Healthy Foundation
One key part of your health plan should be scheduling annual checkups. Be sure to see your gynecologist for your annual well-woman check up and while there, verify when your mammogram is due. Your primary care doctor should also be on the list for an annual physical that may also include blood work that checks things like cholesterol and blood sugar. Eye doctor visits may be annual or bi-annual depending on your age and risk factors. Seeing a skin doctor every year for a skin cancer check is also important.
Health from Within
A healthy diet can go a long way towards improving your overall health, especially when it comes to cardiovascular health, and it may also reduce your risk of developing diabetes. A consultation with your doctor can give you some good guidelines, but you may also choose to see a registered dietician, especially if weight loss is part of the goal.
In general, most healthcare providers recommend a diet that includes good portions of a variety of fruits and vegetables (think adding lots of color to your diet), lean proteins such as fish and chicken, and healthy fats (such as those found in avocados). The Mediterranean Diet is a good example of this kind of diet. Most doctors advise people to reduce their intake of red meat and sugary drinks and desserts.
Get Your Zzzzs
Many Americans get far too little sleep, and sleep is essential to good health. Sleeptime is when the body rebuilds its immune system and rests and restores itself. Doctors recommend seven to eight hours of good, restful sleep to maintain optimum health. Be sure to power down technological devices, including phones, early. Take time for a warm bath or shower and to generally prepare the body for sleep. Try to engage in something relaxing, to allow the mind to decompress, just before bed—reading, meditation or some calming yoga poses may help. Going to bed and getting up at the same time—even on weekends—will also help your body get into a good sleep cycle. Most important, try to keep your bedroom cool and dark and make sure that no light from TVs, laptops or phones intrudes.
It doesn’t take a lot to get you on a healthy path for the New Year. Even one step is the right step in a new direction.
For more information about Partners for Women’s Health, call (603) 778-0557.
Obstetrical Tips
Winter Fitness
Exercising offers many benefits to pregnant women. Not only will it help prevent excess weight gain, it will also boost your energy, help you sleep better, and support your immune system. Exercising in winter can be more challenging, but there are still plenty of options. You may not be hitting the slopes or the skating rink, but outdoors or indoors, you can find a workout that works for you.
As with any exercise program, consult with your doctor before starting one.
Outdoors
* Cross-country skiing on a level, easy course is a great all-over workout. Cross-country also allows you to ski at your own pace.
* Snowshoeing also provides a good workout, and again, allows you to go at your own pace. You can also choose terrain that you are comfortable with.
* Walking is always good, but you need to be careful of icy roadsides and walkways.
Indoors
* If outdoor walking is not feasible, head to the mall. Many malls have indoor walking routes and quite a few also have walking clubs so you can exercise with friends.
* Swimming in an indoor pool, or a moderate class of aquacise is great exercise.
* Yoga provides excellent toning while building strength, stamina and flexibility. A number of yoga instructors also offer classes designed for moms-to-be.
As with any fitness program, the most successful ones are comprised of activities you enjoy, and are usually a mix. Try swimming one day, walking the next, and maybe snowshoeing on the weekend. This way, you don’t get bored and you use different sets of muscles.
When exercising, be sure not to get overheated. If exercising causes cramping, excessive exhaustion or rapid heart rate, stop and consult with your doctor before resuming any exercise program.
Staying strong, fit and healthy will help make your pregnancy easier, and ensure a healthy baby.
For more information about Partners for Women’s Health, call (603) 778-0557.