Gift Yourself An End-of-Year Health Check

It’s time to give your body the best present it could ever have—an end-of-year health check.

Life is so hectic sometimes that many women tend to ignore their own health. You look after your car, make sure your cell phone battery is charged, and you get your nails done and legs waxed. But what about you? When do you get the time to take care of the most important thing in your life—YOU?

Well, it’s about time you did, and we can help with this simple guide to get you in tip-top condition.

Realize You Are Not Indestructible

Sadly, none of us will be young forever. Late nights, excessive drinking, lying in the sun, and poor nutrition may be tolerated by a young body, but eventually catches up with an aging one, and the signs of excess become all too visible.

Did you know?

• The sun’s light is composed of ultraviolet (UV) rays. Overexposure to these rays causes skin cells to break down as well as other physical deterioration.

• According to the American Cancer Society more than one million new cases of skin cancer are diagnosed in the US every year.

• A scientific study in 2006 revealed that women lose collagen zzfaster than men. Collagens are proteins and their loss is responsible for wrinkles. One of the biggest causes of collagen degeneration is sunlight.

• Drinking heavily can damage your skin because it causes zzblotchiness, puffiness, and decreased skin tone.

Get a Check-up

Book some face time (and rest-of-your-body time) with the family doctor. No matter how healthy you may feel, women should have regular check-ups from their late teenage years continuing on through adulthood. That’s especially so when pap smears are recommended to check for cellular changes in the cervix that could develop into cancer.

Here are some other routine tests you should have done:

Weight/height/body mass index (BMI) - to see whether you are overweight or underweight

Blood glucose levels - for people who have risk factors associated with diabetes, such as being overweight or having a family history of diabetes

Breast examination and mammogram - to look for any unusual lumps, bumps, or cysts that may be symptomatic of breast cancer

Checks for osteoporosis - post-menopausal women are at a greater risk of losing bone density due to lack of the hormone estrogen.

Did you know?

1 out of every 8 women will develop breast cancer. And in 70% of those who develop breast cancer, there is no family history. Early detection saves lives.

Drink More Water

It’s a well-known fact that drinking water cleanses your body and helps to rid it of all the toxins from the environment that you live and work in. It also helps the body expel excess salt so that it doesn’t build up and cause major health problems.

Adequate hydration is essential for good health, and recent studies are saying that we’re just not getting enough of the good stuff. Doctors recommend that an average person should be drinking about 75 fluid ounces of water per day. That’s between 8 and 9 glasses of water, and intake should be spread throughout the day and evening; don’t guzzle it all in one go.

Did you know?

Two-thirds of the human body is composed of water and your brain is 85% water. Without water we’d be poisoned by our own waste products.

Signs of dehydration:

• Dry mouth

• Dry eyes

• Headaches

• Light-headediness

• Lower back pain

• Water retention and low urine output

• Loss of appetite

Move More

Exercise is essential to improving the quality of your life. It can prevent heart disease and high blood pressure, and can give a big boost to your energy levels. Experts estimate you should get 20 to 30 minutes of daily aerobic activity at least three times a week—but don’t overdo it—know your limits and then push yourself gently to do more as your fitness level improves.

Other benefits of regular exercise include:

• Weight management

• Improved quality of sleep

• Increased bone strength

• Increased levels of HDL or “good” cholesterol - reducing the risk of heart disease

• Reduced risk of cancer

Facts about exercise

Exercise doesn’t have to be boring, and it doesn’t have to require an expensive gym membership. It can be fun, too! If you’re moving, that’s exercise. You could go for a stroll through the park, take dancing classes, or bounce on a trampoline.

Exercising releases “feel-good” chemicals in your brain like serotonin, and they can reduce your stress and anxiety levels.

Improve Your Diet

Poor food choices ultimately contribute to heart disease, cancer, obesity, diabetes, and many other problems. Nutrition has become a casualty of our hectic lifestyles. But you don’t have to be a slave to food to be good to your body and enjoy a healthy, balanced diet; small changes can have a big impact.

Don’t skip breakfast. Sure, you’ve heard all this before, but your motor really needs some premium fuel to get it going. If you’re not hungry first thing in the morning, have something good to eat as soon as you get to the office.

Throw some fruit in your bag. We all get the munchies during the day, but have some healthier options close at hand instead of that chocolate bar or that bag of chips.

Eat lots of vegetables and grains, too. They’re full of essential nutrients.
It’s important to remember that you don’t have to give up the foods you love. It’s all about achieving balance in your diet.

Did you know?

Chocolate is extremely healthy. The cacao bean is packed with compounds that can rid the body of toxins known as free radicals. Buy raw and organic chocolate and integrate it into your diet by occasionally sprinkling some on your milk or breakfast cereal.

Know Your Family History

Many common disorders, particularly heart disease, some cancers, diabetes, and some forms of mental illness are genetic. Knowing your family health history (parents, grandparents, cousins, aunts, and uncles) may help prevent, cure, or even treat the problems that have blighted previous generations.

Record Your Family Health History

Try to find out about the health history of 3-4 generations on both sides of your family. In particular, note (if possible) the age of diagnosis of a particular disease and if and when that person died from the condition.

Health conditions to take note of include:

• Heart disease

• Asthma

• Birth defects

• High cholesterol

• Cancer

• Kidney disease

• Liver disease

• Osteoporosis

• Mental Illness

• Epilepsy

• Dementia

Be Vigilant

You know your body better than anyone else, so be aware of any persistent changes that cause you anxiety and don’t ignore the danger signs. Many people who die suddenly did not pay attention to their symptoms. They told themselves that it would go away, or they felt they didn’t want to bother their local doctor. Don’t die of ignorance. If something is wrong, get in touch with emergency services, especially if you experience any of the following:

• A persistent and crushing chest pain

• Strong abdominal pains

• Sudden dizzy spells that last a few minutes or more

• Breathing difficulties

Cut Out Those Vices

One of the quickest routes to an early grave is when the occasional vice turns into a habit.

Vices to avoid include:

• Illicit drugs

• Smoking

• Unprotected sex

• Unhealthy stress

• Don’t forget to keep a watchful eye on your alcohol levels; too much will seriously endanger your health.

Did you know?

Smoking is responsible for 90% of lung cancer deaths in the US every year. Approximately 17% of women in America are smokers.

The effects of alcohol on a woman’s body are much different than that of a man. Women have less body fluid than men, which means the alcohol travels around in a more concentrated form and can therefore cause more harm.

So make the most of you. From top to toe, a yearly health check should keep you in excellent working order. Doctors advise it, your body craves it, and it should keep you on the planet a lot longer.