A ROADMAP TO SELF CARE FOR WOMEN
We all follow self-care habits in regard to showering, sleeping, eating, brushing our teeth, maybe you exercise: but we all need to find ways to extend that to truly practicing the art of self-care. Practicing self-care on a broader spectrum will help reduce symptoms of anxiety, depression, and stress and create a more overall feeling of good health. As we near 2019, it’s time to make your well-being a priority and set ourselves up for a fantastic year ahead.
Let’s start with simple ways to practice self-care at home without breaking our bank.
1. DIY your own shower/bath bomb. Ingredients you would need:
• 4oz. Baking Soda
• 2oz. Citric Acid
• 2tbsp water
• 30 drops aromatic essential oils.
• Mix and pack into balls. ENJOY!
2. Create a Playlist of your favorite songs. Research by MIND states the amount of dopamine released is 9% higher when listening to music you enjoy.
3. An apple a day is not a myth. Apples increase your overall health in these areas:
• Protects your heart
• Boosts Brain Health
• Helps you lose weight
• Lowers your risk for Type 2 Diabetes
• Helps fight cancer
4. Keep hydrated – Drinking water boosts your immune system, flushes out toxins and relieves fatigue.
5. Take a nap
1. Blood Pressure Screening
The American Heart Association says that your blood pressure is the ideal reading at 120/80. Starting in your twenties it is recommended to have it checked at least every 2 years. Those over 40or with health conditions it is recommended annually.
2. Cholesterol Check
If your age is 20 or older it is recommended at least every 5 years.
Total cholesterol HDL cholesterol LDL cholesterol Triglycerides
Good Less than 200 40 or higher Less than 100 Less than 149
Borderline 200–239 N/A 130–159 150–199
High 240 or higher N/A 160 or higher 200 or higher
3. Pap Smears
Beginning at age 21 and until age 65, you should have a Pap smear every three years.
The most recent guidelines by The American Cancer Society suggest that starting at age 45, women should have annual mammograms. If you have a family history of the disease, or other health concerns, talk to your doctor.
5. Bone Density Screening
Starting at age 65 women should start screening for osteoporosis. Women who show signs of risk factors such as low body weight and fractures should be screened earlier.
6. Blood Glucose Tests
Unless there is a family history, signs of obesity, or are of a race or ethnicity that is a risk, starting around age 45 women should check every 2-3 years.
7. Colon Cancer Screening
Colon cancer screening, which can be done at a doctor’s office or hospital, should start at age 50, according to the USPSTF. Unless a problem is found or you have a greater risk of colon cancer, a sigmoidoscopy is repeated every 5 years, and a colonoscopy every 10 years.
8. Dental Checkup
Dental health is important from the very first tooth as an infant. As an adult woman, it is recommended you receive 2 annual dental checkups.
Adult Women between the ages of 20-40, especially if they wear glasses or contacts, should see an optometrist annually or at least every 2 years to make sure their prescriptions are updated.
“Women in particular need to keep an eye on their physical and mental health, because if we’re scurrying to and from appointments and errands, we don’t have a lot of time to take care of ourselves. We need to do a better job of putting ourselves higher on our own ‘to do’ list. “~Michelle Obama
It all starts with you…..
Please take a moment to meet our guest blogger: