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A Checklist for Staying Healthy
by Roberta Greenwood

It can be difficult and sometimes confusing to figure out how to stay healthy. Conflicting reports come at us with every new study, and the media constantly covers some “new breakthrough” that promises an amazing health benefit. Even the need for annual checkups has been questioned. So, what’s a woman to do when she decides to become an advocate for her own health and well-being? The first step is to know and understand the current state of your own health.

KNOW THE STATE OF YOUR HEALTH

• Make it a point to know your blood pressure, cholesterol levels, and the results of any past tests you’ve had.

• Know your family’s health history: Does heart disease run in your family? Diabetes? Depression? Communicate this information to your health care provider.

• Know your immunization history; inquire about your need for a flu shot, tetanus-diphtheria booster, hepatitis B vaccine.

• Know the names and dosages of all medications you take – including all supplements and vitamins. This information is critical and must be considered before any new medications are prescribed.

• Tell your practitioner if there have been any recent changes in your weight, physical activity levels, sleeping patterns, eating or drinking habits, sexual practices.

• Let your health advisor know if you have any lifestyle challenges: smoking, drug use, alcohol consumption, depression, high-risk sexual behaviors.

SCREENING TESTS: WHAT YOU NEED AND WHEN

Schedule an annual health assessment. Most health care providers and insurance companies support annual health screenings; check with your provider to see what’s covered. Although disagreements exist about whether healthy patients need an annual checkup, many doctors suggest it’s a good way to establish a baseline relationship with their patients. In addition, women should consider annual sexual health screenings, beginning at the age they become sexually active.

According to the US Preventive Services Task Force, screening tests, such as mammograms and Pap smears, can detect diseases early, when they are easier to treat. Your family’s health history can make a difference in when to start screening for specific diseases. Be sure to talk to your health care provider about which tests you need and when you should have them. Below is a list of common screening tests and general guidelines for when to schedule them:

• Mammograms: Have a mammogram every one to two years starting at age 40.

• Pap Smears: Have a Pap smear every one to three years if you have been sexually active or are older than 21.

• Cholesterol Checks: Have your cholesterol checked regularly starting at age 45. If you smoke, have diabetes, or if heart disease runs in your family, start having your cholesterol checked at age 20.

• Blood Pressure: Have your blood pressure checked at least every two years.

• Colorectal Cancer Tests: Have a test for colorectal cancer starting at age 50.

• Diabetes Tests: Have a test to screen for diabetes if you have high blood pressure or high cholesterol.

• Depression: If you’ve felt “down,” sad, or hopeless, and have felt little interest or pleasure in doing things for two weeks straight, talk to your doctor about whether you can be screened for depression.

• Osteoporosis Tests: Have a bone density test at age 60 to screen for osteoporosis (thinning of the bones).

• Chlamydia Tests and Tests for Other Sexually Transmitted Diseases: Have a test for Chlamydia if you are 25 or younger and sexually active. Also, talk to your doctor to see whether you should be tested for AIDS or other sexually transmitted diseases.

QUESTIONS TO ASK YOUR DOCTOR

It’s helpful to have a list of questions prepared before you see your health practitioner; think of the areas in your life that are causing you concern and jot down your questions. During your exam, make notes and refer to your list. Keep in mind that most appointments will be limited in time and scope – if you have any concerns, ask your health care provider about them before you leave. Don’t leave without fully understanding the answers to your questions. Here are some suggestions for what to ask:

• Is my diet, nutritional and exercise plan appropriate? If not, what specific recommendations can you make?

• How can I practice safe sex?

• Which birth control method is best for me?

• I’m having trouble sleeping; what options are available to help me?

• What changes in my menstrual cycle are important to note?

• What can I do to get relief from menopausal symptoms?

• What can be done to improve my sexual enjoyment?

• What can be done to decrease my PMS symptoms?

• I’m experiencing urinary problems; what treatment options are available?

WHAT ELSE CAN YOU DO TO STAY HEALTHY?

While annual checkups can determine your current health status, health care providers advise that there’s much that can be done on an ongoing basis outside the office to maintain health and well-being:

Don’t Smoke. But if you do smoke, ask your doctor for help in stopping. Women face particularly high health risks from smoking; make a plan to stop today.

Eat a Healthy Diet. Eat a variety of foods; think fresh and unprocessed. Add color to your diet. Limit the amount of saturated fat you eat. Learn to read and understand labels.

Be Physically Active. Do any physical activity you enjoy. Start small and work up to a total of 30 to 60 minutes daily.

Stay at a Healthy Weight. Strive for a balance between calories consumed and calories expended. Watch portion sizes.

Drink Alcohol Only in Moderation. If you drink alcohol, moderation is the key. Most experts agree that one drink a day is safe for women, unless you are pregnant. If you are pregnant, you should avoid alcohol. If you use alcohol to self-medicate, talk to your health care provider.

Finally, heart disease is the number one killer of women in the US; know your risks! Know the symptoms of a heart attack (they often differ from those in men) and learn CPR. At the first sign of an attack, seek medical attention.

For too long, women have been the caretakers of others at their own expense. Take the time to learn how to be your own advocate for good health and well-being. You deserve it!

©2007 Caliope Publishing Company