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| Woman
to Woman: Women, Ages 20 to 45 |
| Like
many women, you're probably chief health care manager for your family
- scheduling your partner's doctors' appointments, reminding your
mother to get a flu shot and taking your children to their annual
checkups. Please don't forget that your physical and mental well-being
are top priorities, too. Here are some self-care reminders: |
| SAFETY |
| • |
Always
fasten your seat belt properly when riding in a motor vehicle, even
for short trips. Don't be a distracted driver. Limit cell phone use
and don't apply makeup while driving or turn your head to talk to
your children in the back seat. |
| • |
Bend
your knees and use your legs instead of your back when lifting heavy
objects, shoveling snow, raking leaves and doing other chores around
the house. |
| • |
When
exercising outdoors, stay on well-marked paths, sidewalks or roads
with wide shoulders; exercise with a friend or a dog; wear bright-colored
clothing and finish before dark. |
| • |
When
buying or taking medicine, check all drug packages and the medicine
itself for signs of tampering. Return the product to the store and
report anything suspicious to the store manager or pharmacist. |
| • |
Remember
that while abstinence is the only sure way to protect yourself from
a sexually transmitted infection, condoms are the next best method
of reducing your risk and can also prevent an unwanted pregnancy. |
| NUTRITION
AND EXERCISE |
| • |
Eat
a low-fat, high-fiber, low-salt diet. Consume at least two cups of
fruit, two-and-a-half cups of vegetables and three cups of low-fat
or fat-free dairy products every day. |
| • |
Limit
the amount of foods high in saturated and/or trans fat in your diet. |
| • |
Keep
total fat intake between 20 to 35 percent of calories, with most fats
coming from polyunsaturated and monounsaturated fat sources, such
as fish, nuts and vegetable oils. |
| • |
Consume
less than 300 mg/day of cholesterol and less than 10 percent of calories
from saturated fat. |
| • |
Choose
a physical activity you enjoy and do it regularly. See a health care
professional before starting an exercise program, especially if you
are over 35 and have been inactive for several years. |
| • |
Aim
for 30 to 60 minutes of moderate-intensity physical activity (such
as brisk walking) on most days. |
| • |
Maintain
a healthy weight to reduce your risk for diabetes, heart disease and
other health problems. |
| WELLNESS |
| • |
To
better cope with negative stress, try yoga, meditation, positive self-talk,
hobbies or confiding in a close friend. And maintain a well-balanced
diet. |
| • |
Use
a sunscreen on exposed skin every time you plan to be in the sun for
more than 20 minutes. |
| • |
If
any of your blood relatives suffer from a disease or medical condition
that could be hereditary, such as colon cancer or high blood pressure,
ask your health care professional about medical screenings and other
ways of lowering your risk. |
| • |
If
you're 40 or older, have a mammogram once a year and consider doing
a breast self-exam monthly. |
| • |
Begin
cholesterol screening at age 20 and repeat at least once every five
years. Cholesterol is a waxy fat-like substance that can build up
in arteries, eventually causing heart disease. |
| • |
Avoid
all forms of tobacco. If you smoke, discuss ways to quit with your
health care professional. If appropriate, a number of over-the-counter
nicotine replacement therapy products are available that include self-help
programs. |
| • |
Don't
use illegal drugs or anyone else's prescription medications. |
| • |
If
you drink alcoholic beverages, do so in moderation. (Moderate drinking
for women is defined as one drink per day equaling one 12-ounce bottle
of beer or wine cooler, one 5-ounce glass of wine or 11/2 ounces of
80-proof distilled spirits.) |
| • |
Get
a medical checkup annually and a professional dental cleaning twice
a year or as recommended by your dentist. |
| |
Sources:
Consumer Healthcare Products Association; American Social Health Association;
National Cholesterol Education Program; National Institutes of Health;
Staying Well: The Blue Cross and Blue Shield Guide; President's Council
on Physical Fitness and Sports; National Institute on Alcohol Abuse
and Alcoholism; National Women's Health Report; American Council on
Exercise; the American Heart Association; and the American Academy
of Dermatology |
| PAP
TEST GUIDELINES |
| The
Pap test or smear is still considered one of the biggest health advances
in the fight against cervical cancer. According to the American Cancer
Society, screening should begin about three years after a woman becomes
sexually active, but no later than age 21. Until age 30, women should
have a traditional Pap test every year OR a liquid-based Pap test
every two to three years. Beginning at age 30, after three normal
Pap tests in a row, screening may be done every two to three years.
And, ask about having blood tests that screen for sexually transmitted
infections at the same time as your Pap test. |
| To
make your Pap test result as accurate as possible: |
| • |
Schedule
it between 10 and 20 days after the first day of your last period. |
| • |
Don't
douche or use any spermicidal foam, cream, gel or vaginal medicine
for 48 hours before your Pap test, unless instructed otherwise by
your health care professional. |
| • |
Don't
have sex for 24- to 48-hours before your Pap test. |
| |
Sources:
American Society of Clinical Pathologists; American Cancer Society;
and the National Women's Health Resource Center |
|
| Relieving
PMS Symptoms |
| Premenstrual
syndrome (PMS) is a medically recognized condition that affects 30
to 40 percent of women in their mid-20s to early 40s. Its causes are
unclear. If you experience temporary mood swings, irritability or
physical symptoms severe enough to interfere with normal activities
a week or two before your period each month, you might have PMS. Be
sure to speak with your health care professional to rule out other
medical problems that may be similar to those commonly blamed on PMS.
If you do have PMS, here are some strategies that can help: |
| • |
Supplement
your diet with 1,000 to 1,500 mg of calcium daily, in addition to
increasing your intake of low-fat dairy products. |
| • |
Decrease
or avoid coffee, alcohol, nicotine and caffeinated beverages, which
can make PMS symptoms worse. |
| • |
Limit
your intake of refined sugar, fat and salt. Drink more water. |
| • |
Choose
foods high in complex carbohydrates, such as fruits, vegetables and
whole grains. |
| • |
Exercise
regularly. Aim for 30 to 60 minutes of moderate-intensity physical
activity (such as brisk walking) on most and preferably all days of
the week. |
| • |
Incorporate
stress management into your lifestyle. Try muscle relaxation or deep
breathing exercises. |
| • |
Get
plenty of sleep - at least seven to nine hours each night. |
| • |
Eat
smaller, more frequent meals at the same time each day, if possible.
|
| • |
Keep
a PMS diary. Record your symptoms, when they occur and what makes
you feel better. |
| • |
Ask
your health care professional about antidepressant and other medication
formulated for PMS sufferers. |
| • |
Avoid
unproven remedies. |
| |
Sources:
National Women 's Health Resource Center; American Academy of
Family Physicians; Journal of Women's Health; the American Heart Association;
and OBG Management |
| Self-Help
Tips for Menstrual Cramps |
| Cramps
are not considered a symptom of PMS. Called dysmenorrhea, cramps typically
start at the beginning of your period and disappear when your period
ends. Try these tips to relieve your menstrual cramps: |
| • |
Lie
down with a heating pad on your abdomen. With your fingertips, lightly
massage your belly in a circular motion. |
| • |
Drink
warm, noncaffeinated beverages. |
| • |
Take
a warm shower. |
| • |
Do
waist-bending exercises or take a walk. |
| • |
Take
an over-the-counter pain reliever containing acetaminophen, ibuprofen,
naproxen sodium, aspirin or ketoprofen. |
| |
Source:
New England Journal of Medicine; National Women's Health Resource
Center; and the Mayo Clinic |
| When
to Call the Doctor |
| You
know your body best. If you develop unusual health changes, including
any of the following symptoms, please call your health care professional.
|
| • |
Severe
abdominal pain, nausea or vomiting that lasts several days |
| • |
Fever
lasting more than a few days |
| • |
Frequent
dizziness, nausea or headaches |
| • |
Changes
in vision |
| • |
Unexplained
changes in weight |
| • |
Abnormal
bleeding or blood in the urine, stool or phlegm |
| • |
Cough
or pain lasting more than a week |
| • |
Extreme
fatigue |
| • |
Excessive
thirst |
| • |
Persistent
bloating, a feeling of fullness or gas |
| • |
Menstrual
disorders (heavy and/or prolonged menstrual bleeding, skipped periods,
bleeding in between periods) |
| • |
Pain
during intercourse |
| • |
Any
unusual breast symptoms (discharge, redness, swelling or changes in
shape or size) |
| |
Source:
Your Healthy Best: Self-Help Handbook of Symptoms and Treatments;
The Scripps Research Institute; and the Scripps Foundation for Medicine
and Science |
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