Putting yourself last is by far the easiest thing to do: Cooking for the family, laundry needs folding; your assignments are on deadline; a family member needs help moving; and you just found out the latest sale by the nearest mall. Sounds familiar? Is it you?
As women, you may be accustomed to doing it all, but the price of perfection is prohibitive. When you’re so focused on taking care of others, who’s taking care of you? Today we focus on 10 important ways you can take control of your health.
We have constantly endorsed that women should be pro-active in taking care of their health by sticking a health check sheet on your fridge.
The Check List
- Schedule a Yearly Check-up
Your heart is in your hands. Each year on your birthday, schedule a checkup to have your blood pressure, cholesterol and glucose levels checked, and ask your doctor to help you reach or maintain a healthy weight. Be sure to follow your healthcare professional’s recommendations, including taking prescribed medications as directed.
- Get Physical
Step, Walk or Jog in place for at least 15 minutes a day while watching your favourite TV shows. Increase your activity by five minutes each week until you’re getting a minimum of 30 minutes most days of the week.
If exercise and diet do not get you to your goal, ask your doctor about adding medication.
- Drink More Water
Take a water bottle with you wherever you go. It’ll keep you hydrated and the bottle’s weight will strengthen your arms.
- Eat Healthy
Keep packages of unhealthy food hidden. Put raw veggies and fruits in front in the refrigerator and healthy snacks in the front of the pantry, so that’s what you see first. If you grab healthy foods for a minimum of 21 times, healthy choices will become a habit.
- Control Cholesterol
Eating foods high in saturated fat, Trans fat or cholesterol can lead to high blood cholesterol. To help keep your cholesterol levels down, eat foods low in saturated fat and Trans fat, such as lean chicken (roasted or baked, with skin removed), fruits and veggies, low-fat or fat-free dairy products and whole grains.
- Cut Down on Salt
To help lower high blood pressure, watch your salt intake. It may be disguised in food labels as sodium alginate, sodium sulphite, disodium phosphate, sodium benzoate, sodium hydroxide, monosodium glutamate (MSG), or sodium citrate.
- Quit Smoking
Try this four-step way to kick your habit:
- On Day 1, cut the number of cigarettes you smoke by half
- On Day 3, cut the number of cigarettes you smoke in half again
- And on Day 5, cut your smoking in half again
- On your Quit Day… quit!
- Maintain a Healthy Weight
Excess weight increases your risk of heart disease, stroke and diabetes. To achieve steady, painless weight loss, take it easy. Each day, if you eat 200-300 calories less than you would normally consume, and exercise at least 30 minutes on most or all days of the week, you’ll get closer to your goal and be able to achieve weight loss that’s steady and painless.
- Stay Positive
If you get off your exercise schedule, have a cigarette, or eat a fattening meal, immediately get back on track toward re-establishing a healthy lifestyle.
- Give Yourself Credit
To maintain momentum with exercising, losing weight, or quitting smoking, keep track of your achievements and reward yourself by doing something you enjoy.