Healthy Resolutions for Women in 2019
From Piedmont Healthcare
As you think about the New Year’s resolutions you have for 2019, consider centering them on health. Oluwaseun Suzanne Cole, M.D., Ob/Gyn at Piedmont Physicians Obstetrics and Gynecology in Newnan, shares five healthy resolutions women should make each year.
• Eat Healthier. It is important to set realistic goals centered around moderation, such as cutting back on desserts, versus cutting something out completely. This allows you to have more attainable goals and not get discouraged easily. “Concentrate on getting adequate servings of whole grains, calcium, fiber, fruits and vegetables,” advises Dr. Cole.
• Think outside the box when it comes to exercise. Exercise does not have to be done a certain way, at a certain place, at a certain time or for a certain amount of time. Set fitness goals that are realistic, achievable and well defined. “You do not have to go to the gym every week to be active,” Dr. Cole advises. “Try walking a bit further in the parking lot, taking the stairs or doing household chores and yard work.”
• Make sure you are getting enough calcium. Osteoporosis, a bone-thinning disease, is major public health threat for 44 million Americans, 80 percent of whom are women, according to the National Institute of Health Osteoporosis and Related Bone Diseases. One out of every two women older than age 50 will have an osteoporosis-related fracture in her lifetime. “To help prevent osteoporosis, women should get at least three servings of dairy a day, with healthy choices including skim milk, low-fat cheeses, and yogurt,” suggests Dr. Cole. “There are also non-dairy options for calcium and calcium supplements can also help women meet their recommended daily intake.”
Adequate intakes of calcium for women:
• From age 11 to 24, between 1,200 and 1,500 milligrams daily
• From age 25 to 50, 1,000 milligrams daily
• For postmenopausal women 1,000-1,500 milligrams daily if on menopausal hormone therapy
• For pregnant and breastfeeding women, 1,200-1,500 milligrams daily
• Stay up-to-date on health screenings. They could help you live longer and healthier.
Recommended screenings for women include:
• Mammograms, which screen for breast cancer, beginning at age 40.
• Pap smears, which screen for cervical cancer, started within three years of onset of sexual activity or at 21 years old, whichever comes first
• Osteoporosis screening is ideal for all women aged 65 and older
• Colonoscopy, to test for colorectal cancer, starting at age 50
“Other important areas of screening for women include blood pressure, cholesterol, diabetes, depression, and sexually transmitted diseases,” said Dr. Cole.
• Make time for self-care. Women are well-known caretakers and jugglers of several tasks at once.
“It is important that in between juggling home, work, and children that women find time for self-care as stress can wreak havoc on one’s health,” advises Dr. Cole. “With the to-do list never ending, there’s no better time than today to find time to do something for yourself, even if it’s just for 10 minutes. The ideas vary, but some simple things include walking, exercising, talking to a friend, or soaking in the tub. Meditation can also be highly enjoyable and relaxing.”
For more ways to stay healthy, visit piedmont.org. Piedmont Physicians Obstetrics and Gynecology Newnan is accepting new patients and is located at 775 Poplar Road, Suite 120, Newnan, GA 30265 in the Piedmont Medical Plaza next to Piedmont Newnan Hospital. To make an appointment, visit piedmont.org or please call 770-400-4510.