1_ Ditch the tobacco. Quitting smoking is the best thing you can do for your
health — and for the health of those around you. There's no denying that quitting
is tough. Ex-smokers say it's one of the hardest things they've ever done, and
many quit more than once before they were successful. But they did it, and so
can you. Visit women.smokefree.gov for free tools and resources to help you or
someone you love quit smoking for good. And don't forget to check with your
insurance provider to see if — thanks to the Affordable Care Act — your plan
offers no-cost services and medications to help you quit smoking.
2_ Move more. Exercise is one of Mother Nature's best anti-aging remedies.
Regular exercise not only helps you live longer, but it also helps you sleep better,
stay at a healthy weight, and feel good about yourself. Plus, it can be a lot of
fun. How much exercise do you need? Aim for two and a half hours (about 30
minutes a day) of moderately intense activity a week (such as brisk walking) and
two or more days of strength training that works all major muscle groups (such
as sit-ups and lifting weights). Whether it's gardening, yoga, or hiking, finding
activities you enjoy can make it easier to stick with it. Need inspiration? Try
these easy exercises.
3_ Eat smart. I know it's not always easy to eat well. But a healthy diet can
reduce your risk for women's major health problems — heart disease, cancer, and
diabetes.
Start by making small changes. Pick leaner proteins (lean beef, chicken, and
fish) and whole grains. (Not sure what to do with whole grains? Check this out.)
Swap sugary drinks for water, and pick fat-free and low-fat milk products. I also
work fruits and vegetables into every meal. Top your morning cereal with
berries, and add vegetables to pasta and casserole dishes. My last piece of food
advice is to cook at home as much as possible. Why? It gives you more control
over what you eat. Need healthy recipe ideas? Check out the MyPlate Recipes
Pinterest board(link is external).
4_ Monitor your health. Schedule your well-woman visit every year. Even if you
feel fine, a yearly visit allows you to connect with your doctor or nurse. It's your
time to get important screenings and to discuss your health habits, family
history, and future plans for your health, such as wanting to get pregnant or
needing an
effective family planning method. It also gives your doctor or nurse a chance to
identify problems early, when they're easiest to treat. The best part? The
Affordable Care Act requires most private insurance plans to cover your well-
woman visit and preventive screenings at no additional cost to you.
5_ Be sun smart. Being safe in the sun isn't just for summer days at the beach.
Whenever you're in the sun — even during the winter — you're exposed to
ultraviolet (UV) radiation. Too much sun exposure can lead to skin cancer,
immune suppression, and cataracts. But there are steps you can take to protect
yourself, like wearing protective clothing such as long-sleeved shirts and hats
and sunscreen every day. Your daily moisturizer or foundation may already have
sunscreen, but you'll want to use products with SPF 30 or higher. Also be sure it
offers broad spectrum protection against both UVA and UVB rays. And
remember those sunglasses — they protect your eyes from sun damage. For
more tips, check out these sun safety action steps for you and the whole family.
6_ Don't forget your "Me Time." Life gets busy. And if you're like me, every
time you cross something off your to-do list, you add five more things. Let's put
ourselves on our to-do lists. Carve out time just for you every day — even if it's
only a few minutes. Do something you enjoy or that feels relaxing and satisfying.
Maybe it's meditating, an early morning walk, or a cup of tea and a crossword
puzzle. (I like to knit.) Do whatever feels good and helps you de-stress.
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