What steps can women take to improve their health at any age? Gynecologists at Women’s Healthcare of Princeton offer 6 tips to help women stay healthy through all stages of life.

Prioritize Regular Physical Activity

Maintaining an active lifestyle is crucial for women’s health. Regular exercise can help lower blood pressure, cholesterol levels, and the risk of chronic illnesses like heart disease, diabetes, and dementia. Even simple activities like taking the stairs or going for daily walks can make a significant difference. Aiming for 30-60 minutes of moderate exercise most days of the week can boost energy, improve sleep, and maintain a healthy weight.

Make Sleep a Top Priority

Getting enough quality sleep is essential for women’s physical and mental well-being. Lack of sleep can lead to weight gain, memory problems, and an increased risk of heart disease. Establish good sleep habits by avoiding caffeine and screen time before bed, using relaxation techniques, and keeping a consistent sleep schedule.

Schedule Annual Well-Woman Exams

Regular preventive care is key to detecting and addressing health issues early. Well-woman exams provide an opportunity to screen for conditions like high blood pressure, unhealthy cholesterol levels, and the need for mammograms, Pap tests, HPV screenings, and osteoporosis assessments. Don’t wait until you’re sick to see your doctor.

Quit Smoking for Good

Smoking has a devastating impact on women’s health, increasing the risk of various cancers, osteoporosis, rheumatoid arthritis, cataracts, and gum disease. Quitting smoking can be challenging, but the health benefits are enormous. Seek support from your healthcare provider to develop an effective plan to kick the habit for good.

Maintain a Healthy Diet

A balanced, nutrient-rich diet is essential for women’s overall health. Focus on incorporating more fruits, vegetables, whole grains, and lean proteins into your meals. Limit processed foods, sugary drinks, and unhealthy fats. Staying hydrated and being mindful of portion sizes can also support weight management and disease prevention.

Manage Stress Effectively

Chronic stress can take a toll on women’s physical and mental health, contributing to conditions like heart disease, depression, and anxiety. Adopt stress-reducing practices like meditation, yoga, deep breathing, or simply making time for enjoyable activities. Seeking support from loved ones or a mental health professional can also help manage stress in a healthy way.

Stay Up-to-Date on Recommended Screenings

In addition to annual well-woman exams, women should stay informed about recommended health screenings and tests based on their age and risk factors. This may include mammograms, Pap tests, HPV tests, bone density scans, and cancer screenings. Discuss your individual needs with your healthcare provider to ensure you’re receiving the appropriate preventive care.

Implementing these six tips can help women of all ages improve their overall health and well-being. By prioritizing physical activity, sleep, preventive care, and other healthy lifestyle choices, women can reduce their risk of chronic diseases and enjoy a higher quality of life now and in the years to come.

What is the key to maintaining good health for women at any age? Gynecologists at Women’s Healthcare of Princeton emphasize the importance of regular physical activity. Why is staying active so crucial for women’s health?

Regular exercise can have a significant impact on women’s overall health. Physical activity helps lower blood pressure, cholesterol levels, and the risk of chronic illnesses like heart disease, diabetes, and dementia. It can also alleviate menopausal symptoms, improve sleep, boost energy, and support healthy weight management.

How can women incorporate more physical activity into their daily routines? Simple strategies like taking the stairs, parking farther away, or going for daily walks can make a big difference. Aiming for 30-60 minutes of moderate exercise most days of the week is the recommended target to see the maximum health benefits.

In addition to regular physical activity, what other lifestyle factors are important for women’s health? Maintaining a healthy sleep schedule is crucial, as lack of sleep can contribute to weight gain, memory problems, and an increased risk of heart disease. Scheduling annual well-woman exams is also essential for detecting and addressing health issues early.

Quitting smoking is another important step women can take to improve their health. Smoking has a devastating impact, increasing the risk of various cancers, osteoporosis, rheumatoid arthritis, and other serious conditions. With the right support and strategies, women can successfully quit this harmful habit.

What role does diet play in women’s health? A balanced, nutrient-rich diet focused on fruits, vegetables, whole grains, and lean proteins can support overall health and disease prevention. Limiting processed foods, sugary drinks, and unhealthy fats is also important for maintaining a healthy weight and reducing the risk of chronic illnesses.

How can women effectively manage stress to support their health? Chronic stress can have a detrimental impact on both physical and mental well-being, contributing to conditions like heart disease, depression, and anxiety. Adopting stress-reducing practices like meditation, yoga, or simply making time for enjoyable activities can help women better cope with the demands of daily life.

Staying up-to-date on recommended health screenings is another crucial aspect of women’s healthcare. In addition to annual well-woman exams, women should discuss their individual needs with their healthcare provider to ensure they receive the appropriate preventive care, such as mammograms, Pap tests, HPV tests, and bone density scans.

By implementing these six tips – prioritizing physical activity, getting enough sleep, scheduling preventive care, quitting smoking, maintaining a healthy diet, and managing stress effectively – women can take significant steps towards improving their health and well-being at any age. The experts at Women’s Healthcare of Princeton emphasize that it’s never too late to make positive lifestyle changes that can have a profound impact on long-term health.

Women’s Healthcare of Princeton: Gynecologists

Six Steps Women Can Take to Improve Their Health at Any Age: Women’s Healthcare of Princeton: Gynecologists

Thanks to ongoing advances in medicine and a relatively high standard of living, most women in the United States today can look forward to living well into their late 70s or early 80s. But while you may enjoy a greater life expectancy than your mother, grandmother, or great-grandmother did, a longer life doesn’t necessarily mean a healthier one.

In fact, it’s precisely because you can expect to live longer that you should do everything in your power to ensure you’re as healthy as possible. But what, exactly, does that mean?

Here at Women’s Healthcare of Princeton, we believe that good health is more than just a concept — it’s a lifelong commitment to mindful action. Making healthy lifestyle changes at any time, whether you’re in your 20s, 40s, or 60s, can help you avoid chronic illness and slow down the aging process, inside and out.  

In celebration of National Women’s Health Week, we offer six of our best tips for taking steps toward personal optimal health, no matter where you are in life.

Be physically active more often

It’s hard to overstate the importance of regular physical activity. In general, women who exercise tend to have healthier blood pressure and cholesterol levels, and also have a lower risk of developing serious chronic illnesses like heart disease, diabetes, and dementia. As you approach menopause, staying physically active can also help curtail or alleviate bothersome symptoms like hot flashes, night sweats, and moodiness.   

Finding the time for 30-60 minutes of moderate-intensity exercise most days of the week can help you sleep better, give you more energy, help control unhealthy food cravings, and keep you at a healthy body weight.

Easier said than done, right? Fortunately, there are easy and practical ways to boost your activity level. Simply getting a fitness tracker can give you the motivation to increase your daily step count. To make it even more interesting, try challenging your friends and coworkers to weekly step competitions.  

Take the stairs as often as possible to work more activity into your day, or work in more steps by routinely parking your car a little further away from your destination. Walking is a great way to get centered, decompress, or enjoy the weather, too. Go for an early morning walk before you head to work, or just after you get home before you wind down for the evening.

If you’re already active, chances are you can find ways to improve your fitness routine. A well-rounded exercise program places as much emphasis on strength and endurance as it does on flexibility, balance, and mobility.   

Make sleep a top priority

For many women, the demands of modern life make it increasingly harder to get a good night’s sleep. But here’s the thing: Your to-do list isn’t nearly as important as the health benefits that quality sleep can provide.

Getting the amount of sleep you need to feel rested and balanced can help you stay productive, preserve a higher level of reasoning, and keep your emotions steady. It also helps protect your long-term health.

Sleep is an important factor at all stages of life. It’s restorative for mind and body alike. Women who routinely don’t get enough sleep are more likely to have weight control issues and memory problems — plus an increased risk of developing heart disease.

Start by cultivating better sleep habits. Don’t consume caffeine after 2pm. Avoid screen time within 30 minutes of going to bed — put your phone on silent or sleep mode and turn off all alerts. Instead of watching TV or using a computer or tablet, read a book or listen to relaxing music.

You may find it helpful to use meditative practices and deep breathing to clear your mind, or try bedtime journaling to release any thoughts that are weighing you down.

Schedule an annual well-woman exam

If you only see your doctor when you’re not feeling well, you’re missing out on a major chance to safeguard your long-term health. You can’t take care of an underlying health problem if you don’t know about it.  

Preventive care is a cornerstone of good health, and that means you’re never too busy to make time for your annual well woman exam. It’s an excellent opportunity to check for serious health concerns that typically go unnoticed, including high blood pressure and unhealthy cholesterol levels. It’s also a good time to evaluate your need for a mammogram, Pap test, HPV screening, and osteoporosis screening.  

Quit smoking for good

Smoking is a devastating habit that has a negative effect on every bodily system. Besides increasing your risk for various types of cancer, it also makes you more likely to develop osteoporosis, rheumatoid arthritis, cataracts, and gum disease. Women who smoke are also more likely to go through menopause at an earlier age than those who don’t.   

Come in for a visit to talk with us about ways you can quit smoking for good. Know that you’re not alone — tobacco addiction affects 14% of American women — but there are support groups, medications, and substitutes that can help. The good news is that quitting smoking, even if you’ve already reached middle age, can cut your risk of early death in half.

Improve your diet

Pay attention to what you’re eating! Eating healthy doesn’t mean boring or bland food. On the contrary, it can mean fresh and fun flavors, colorful appetizing plates, and a whole new world of ingredients you’ve never tried before. Try to eat whole, fresh foods as often as possible. Even when time doesn’t permit a home-cooked meal, take a look at the ingredients in the packaged foods you buy at the store.

Pay particular attention to sugar and carbohydrate content, especially in foods that are labeled “low-fat.” Consider whole-grain or vegetarian alternatives that are less processed and more nutritious — faro, quinoa, or cauliflower rice are healthier alternatives to white rice and traditional pasta, for example. Add herbs and spices to expand flavors and make healthy meals more interesting.

Put more fiber in your diet, which is found in plant-based foods like vegetables, legumes, fruits, whole grains, nuts, and seeds. Women who eat a fiber-rich diet are more likely to maintain a lower body weight, avoid chronic illness, and live longer.  

Escape the monotony of daily routine

When you have a lot going on in your life, having a solid routine can help you get through the day with greater ease. But when your routine starts to feel like a rut, you can lose touch with yourself.

To stimulate your mind and bring a little creative energy back into your life, try shaking things up. Turn off your phone, and give yourself 20 minutes each day to engage in something you love. Whether you choose to meditate, head outside for a walk, paint a picture, or spend a few minutes learning a new language, your 20-minute moment will reinvigorate your mind for the rest of the day.

As women’s health experts, there’s nothing more exciting for us than being able to help you find your best personal wellness. Let us know how we can help you. Call our office in Princeton, New Jersey, or schedule an appointment online any time.

5 Signs of Vaginal Atrophy

If you’re in or near menopause, thinning vaginal tissue could be contributing to vaginal atrophy, a common women’s health condition. Learn about the signs of vaginal atrophy and what you can do about it.

Help for Your Menopause Symptoms

Menopausal symptoms such as vaginal dryness, hot flashes, night sweats, and urinary changes are frustratingly common. Learn about how you can get help for your menopause symptoms.

The Importance of an Annual Well-Woman Exam

Having a well-woman exam is one of the most crucial steps you can take to safeguard your reproductive health and your overall health. Learn about why this annual checkup is so important.

Why Telehealth Is Necessary Right Now

Telehealth offers you a simple, effective way to get the preventive and diagnostic care you need in a safe way. Learn about the many benefits of telehealth, and what you can expect from virtual visits.

Is Your Vaginal Dryness Causing Orgasmic Dysfunction?

Are you having trouble reaching orgasm? Vaginal dryness could be to blame. An innovative laser procedure that regenerates vaginal tissue could help you have a more enjoyable, satisfying sex life.

How Laser Skin Resurfacing Can Heal Your Sun-Damaged Skin

Don’t let sun-damaged skin mar your summer memories. Laser skin resurfacing offers a safe, effective way to revitalize your skin and minimize the appearance of fine lines, wrinkles, and age spots.

5 Healthy Aging Tips for Women

Healthy aging involves good habits like eating healthy, avoiding common medication mistakes, managing health conditions, getting recommended screenings, and being active.   FDA has tips to help you age fabulously. 

1. Eat a Healthy Diet

Good nutrition and food safety are especially important for older adults. As you age, you may be more susceptible to foodborne illness and food poisoning. You also need to make sure you eat a healthy, balanced diet. Follow these tips to help you make wise food choices and practice safe food handling.

• Food Safety Tips for Older Adults

• Sodium in Your Diet

• Using the Nutrition Facts Label

• Food Serving Sizes: Get a Reality Check

2. Avoid Common Medication Mistakes

Medicines can treat health problems and help you live a long, healthy life. When used incorrectly, medicines can also cause serious health problems. Use these resources to help you make smart choices about the prescription and over-the-counter medicines you take.

• 4 Tips to Help You Use Medicines Wisely (En Español)

• My Medicines – A Recordkeeper to help you keep track of your medicines (En Español)

• Medicines and You: A Guide for Older Adults

• Some Medicines and Driving Don’t Mix

• Information about Specific Drugs

• Tablet Splitting

• Buying Medicines Online

3.

Manage Health Conditions

It is important that you work with your healthcare provider to manage health conditions like diabetes, osteoporosis, and high blood pressure. Learn more about the medicines and devices used to treat these common health problems.

• Heart Health for Women (En Español)

• High Blood Pressure (En Español)

• Women and Diabetes

• Women and Depression (En Español)

• Menopause

• Osteoporosis (En Español)

• Coping with Memory Loss

• Hearing Aids

• Things to Consider when Using a Medical Device in Your Home

4. Get Screened

Health screenings are an important way to help recognize health problems — sometimes before you show any signs or symptoms. Ask your healthcare provider which health screenings are right for you and find out how often you should get screened.

• Mammograms (En Español) (Other Languages)

• Colon Cancer Screening (En Español)

• HIV Testing

• Other Screening Tests for Women by Age

5.

Be Active

Exercise and physical activity can help you stay fit and strong. You don’t have to go to a gym to exercise. Talk to your healthcare provider about safe ways that you can be active. Check out these resources from FDA and our government partners.

• Go4Life – An Exercise and Physical Activity Campaign from the National Institute on Aging

• Physical Activity for Women

• Be Smart about Treating Muscle Pains: Don’t Double Up on Acetaminophen (It is in medicines for muscle pains, headaches, colds, and fevers.)

   

Did You Know?

You can help improve treatments for health conditions that impact women by participating in a clinical trial. You could make a difference for yourself and for future generations.

Learn more about why older women should participate in clinical trials.

Other Healthy Aging Resources

• NIH National Institute on Aging
• Healthy Living by Age – Womenshealth. gov

Resources For You

• Get Other Health Information for Women
• Tips for Caregivers
• For Women Homepage
• FDAWomen on Twitter

7 tips from famous women to inspire you to take care of yourself

September 26, 2020

Inspiration

Podcasts

The better you take care of your health, the more likely you are to live a full long life.

You can not only read this article, but also listen to it. If it’s more convenient for you, turn on the podcast.

1. Don’t let anyone or anything stop you from reaching your goal

Kathryn Schwitzer is the first woman to officially run the Boston Marathon. During the race at 19In 67, they tried to forcefully remove her from the race, because women were not allowed to participate. But that didn’t stop Katherine. Her photographs hit the front pages, and the fact itself went down in history.

To change public attitudes, Schwitzer organized races for women in 27 countries. More than a million women took part in them. This convinced the International Olympic Committee to include the women’s marathon in the 1984 Olympics.

Kathrin Schwitzer

marathon runner

Journalists said that I was ahead of my time. But if you don’t get ahead of it, that time will simply never come.

When someone or something tries to stop you on your way to your goal, don’t let them stop you. Remind yourself that you can achieve anything you want.

2. Make time for yourself

When you have to combine work, family, hobbies and many other things, it is very difficult to find time for yourself. But you will only get better when you start putting your well-being first. This is what Payal Kadakia, the creator of the ClassPass fitness subscription, says.

Payal Kadakia

the creator of ClassPass

We are constantly under pressure from outside, so it’s important to find time for yourself. Otherwise, you can forget what you are fighting for and what you are striving for.

The next time you’re thinking of canceling an evening workout to get things done, stop. These things can wait. Your health and well-being is not.

“Find what inspires you,” advises Kadakia. “Not one day should be wasted.”

3. Strive for more, but don’t overdo it

World hurdle marathon champion Amelia Boone was recently injured while training for her dream race. The dream had to be postponed, but Amelia is not going to give up. This incident taught her that sometimes it’s good to take a break.

Amelia Boone

marathon runner

I realized that you can get hurt if you constantly push yourself to the limit. At some point, you will break.

“You have to put up with the physical and psychological consequences,” Boon says. – In sports, you need to constantly improve and strive for more, but sometimes a fall is inevitable. It doesn’t matter if you are a beginner or a professional athlete. ”

4. Do what you love, not what others force you to do

Even if everyone goes to yoga or aerobics, you don’t have to sign up for the same classes.

Megan Markle

actress

Whatever difficulties or complexes you try to overcome, be yourself. Create your own rules. Don’t feel like you have to adapt to something.

Do what you love. This applies not only to sports, but to life in general. Always choose your own path.

5. Don’t be afraid to acknowledge your accomplishments

If you’ve had success, like losing weight or running a mile for the first time, feel free to share it. Don’t let anyone take away your pride in your victories. Even if they are quite small.

Jessica Mendoza

Olympic softball champion

I was always taught to be humble. When people ask me if I’m good at something, I answer “okay”. But familiar men usually say “good”, even if it is not so. We are still constrained by the framework in which society places us.

6. Try something new

Yes, it’s scary. Especially when you’re not sure you can handle it. But it’s important to start. You will surely do more than you thought.

“Every time I go to a workout that seemed too much for me, I get better as a leader,” says Kadakia. It helps me overcome difficulties at work and in my personal life. And these difficulties open up new opportunities.”

7. Don’t try to cope with everything alone

When something is not working for you, share it with your loved ones and ask for help.

“It’s easy to talk about pleasant things, to talk about your victories. But it’s much harder to open up when something goes wrong, Boon says. “I really wish more women were open about their struggles.”

Don’t keep everything to yourself. Ask for help. Surely your loved ones will share their thoughts and advice with you.

Read also 🧐

• 10 biohacks that will help you unlock your potential and change your life for the better
• 20 rules of life from successful women
• 3 exercises to overcome obstacles on the way to your dream

Useful tips for women who want to be cheerful, cheerful, slim

A beautiful body is the dream of every woman. Exercises with dumbbells will allow you to become the owner of a slender, toned figure, good posture, and strong muscles in a short period of time. They will not only help to correct the figure, lose weight, effectively fight age-related changes, but will also become an integral part of the standard weight loss program. As the main means of developing strength, physical exercises are used, the implementation of which requires a greater amount of muscle tension than under normal conditions of their functioning. These exercises are called strength exercises.

Muscle strength is the maximum force exerted by a muscle; muscular endurance – the ability of a muscle to maintain the development of efforts for a certain period of time. Strength and stamina are interrelated, an increase in one usually leads to an increase in the other. The proper level of development of strength and endurance allows a person to perform daily work more efficiently. In addition, the strength and endurance of the muscles of the body prevent the occurrence of pain in the lumbar spine.

In this article we will talk about how to get rid of excess weight by doing weight loss exercises with dumbbells at home, and also give an example of a set of elementary weight loss exercises for women. It is not necessary for this to go to the gym. It is quite possible to do them at home. Instead of dumbbells, you can use improvised materials, namely water bottles. Enjoy your workouts. Listen to pleasant music during class. It is important that the clothing and exercise mat are comfortable and comfortable. Between workouts, take a break for 1-2 days so as not to overstrain the muscles of the body.

Benefits of dumbbell exercises for women

First of all, you must understand that your health is only in your hands. Exercises with dumbbells have a very positive effect on the female body. In particular, they develop:

• the musculoskeletal system;
• cardiovascular system;
• strengthen muscles.

Regular exercise with low weight and high repetitions leads to an increase in muscle endurance, which is associated with an increase in muscle:

• myoglobin concentrations;
• number of capillaries;
• size and number of mitochondria.

Many women who participate in fitness programs are concerned that they may gain too much muscle. However, studies show that women generally increase strength with little gain in muscle volume. The relative amount of testosterone in the body plays an important role.

How to do exercises with dumbbells

When starting to exercise with dumbbells, you first need to make a training plan and choose the time to do it. You should train constantly.

Begin training with light dumbbells weighing 1 kg. Increase the weight of dumbbells should be gradual, bringing up to 3 kg in just a few months of regular exercise.

Exercise with dumbbells no earlier than 2 hours after eating.

Develop your body harmoniously. Include exercises for all muscle groups in every workout. This will allow you to lose weight evenly and get the desired shape proportionally.

Do not make sudden movements. Exercises with dumbbells should be performed smoothly, without jerking, only then your muscles will work correctly and you will get the desired effect from the workout.

Before starting, do a warm-up, warm up the muscles of the whole body. You can run in place with high knees, swing your legs and arms, tilt forward and to the side. A small three-minute warm-up will enhance the effect of weight loss exercises and allow you to avoid any injuries during exercise.

End your workout with a stretch. This allows you to relax the muscles, in addition, stretching is very useful for joints and ligaments.

Regular weight loss exercises with dumbbells at home will help you lose weight in just a few weeks. Do not think that the effect will be noticeable after a few days. Treat the issue comprehensively. You need to understand that a beautiful slender body requires some effort and time. Performing a set of exercises for weight loss, you will simultaneously reduce weight and make your body embossed and attractive.

Exercise 1. “Zipper”

А. at the knees, pull the abdominal muscles towards the spine.

B. Holding the dumbbells close, inhale and raise your arms, spreading your elbows to the sides ( photo 1 ). within 1 minute

Exercise 2. " Strongman "

A. Stand in I.P. Lower your arms with dumbbells along your torso, palms up.

B. While inhaling, raise your hands to your shoulders ( photo 2 ). As you exhale, lower your arms. Repeat the exercise. Perform within 1 minute.

Exercise 3. " Raising arms to the sides & quot;

A. Stand in I.P. Lower your arms with dumbbells in front of you just below waist level, palms facing each other. Lean forward slightly towards the waist.

V. without raising your shoulders, exhale and raise your arms to the sides to shoulder level ( photo 3 ). Lower your arms as you inhale. Repeat the exercise. Perform within 1 minute.

Exercise 4. " Scissors " hands

A. Stand in I.P. Lower your arms with dumbbells along the body, turning them with your palms back. Without raising your shoulders, exhale and raise your right arm slightly bent at the elbow forward to chest level ( photo 4 ).

B. Lower your arm while inhaling. Repeat the exercise with your left hand. Alternating arms, continue to perform the exercise for 1 minute.

Exercise 5. " Sunshine "

A. Stand in I.P. Bend forward from the waist at a 45-degree angle, keeping your arms under your chest and slightly bending them at the elbows. The palms are facing each other.

V. While inhaling, raise your arms to the sides to shoulder level, keeping them bent at the elbows all the time ( photo 5 ). As you exhale, lower your arms. Repeat the exercise. Perform within 1 minute.

Exercise 6. Straightening the arms up

А. Lower your arms with dumbbells along the body, turning your palms to your hips. As you exhale, raise your right hand up above your head, stretch it to the ceiling. The left arm is extended downwards ( photo 6 ).

V. While inhaling, change places, raising the left up, and lowering the right down. Continue alternating hands for 1 minute.

Exercise 7. Triceps strengthening

A. Holding both dumbbells in your right hand, straighten your arm up. Support your right hand with your left hand.

V. While inhaling, bend the right arm at the elbow, moving the dumbbells behind the head ( photo 7 ). As you exhale, return your hand to its original position. Repeat the exercise for 30 seconds, then switch hands.

Prepared by S. Tolmacheva, Art.