Tips to Live a Strong, Healthy Life
Words by Dr. Emily Williams | Image by Blakeney Clouse
As women, we wear many hats. Whether we work inside or outside the home, juggling family responsibilities and caring for others leaves little time for ourselves. As a working wife and mother, I understand this struggle. Sometimes there is just not enough time in the day to get it all done! It’s hard to find balance.
As a primary care physician, I see healthy and unhealthy patients every day. I want to encourage every woman to take the time to schedule a yearly checkup with your doctor. By keeping a heart-healthy diet, incorporating exercise, and keeping your underlying medical conditions controlled, you will be benefit from a healthier body.
We have so many cancer screening opportunities for women in 2021. Mammography, pap smears, colon screens, and yearly low dose CT scans of the chest are available. Every woman is different. Talk with your provider to see which one of these screening tests you may need. Early detection is key, and it can save your life.
Remember, our mental health is just as important as our physical health. If you are struggling with depression or anxiety, there are many ways this can be addressed. Talk with your doctor about your options. Medicines can help but surrounding yourself with positive people can, too. As women, we tend to judge ourselves harshly or compare ourselves to other women who seem to have it all together. Just remember, everyone struggles at times. Hearing, “you are not alone” helps. Don’t be afraid to ask for help if you need it.
Each of us has a unique gift. Using it in a positive way can also keep us healthy. Whether it is baking a batch of cookies for your neighbor or volunteering at your local church, there are so many ways we can contribute to the greater good. By helping others, we can help ourselves. We all need a purpose to the day. No matter our age, we each have worth and something to offer. What is yours?
And don’t forget to get moving. Exercise is important. For me, I would rather ride a bike than any other exercise option. Whether it is a stationary bike at home or one on an open trail, it’s the movement that matters. We encourage patients to aim for 150 minutes of moderate cardiovascular exercise per week. If this is absolutely impossible for you, do what you can. Swimming and biking are better options for those with weight bearing joint pain. There are even exercises from a chair that are beneficial. Find an accountability partner if you need it, but get moving! Exercise is a great stress reliever too. Use that time to pray, mediate, or just let off some steam. You will help yourself in more ways than one!
Food and drink choices are also important to our health. I tell my patients all the time that your body needs water. Get rid of soda and sugary drinks. You will be amazed how much better you’ll feel by making this change. A plant-based diet is always best, but if you eat meat, choose lean cuts. My college nutrition professor used to say, “A day without a bean is a bad day.” Consider baking, broiling, or grilling instead of frying your foods. Clean eating and controlling what goes in your skillet will help you achieve those long-term nutritional goals.
There are so many ways we can live our best life. Finding that balance is something we strive to achieve. Never stop trying. Talk with your doctor about ways to stay healthy and put your best foot forward in 2021. 78