Health Guide Directory > Women's Health Education


10 Ways to Take Charge of Your Health

1) Doctor
Make a date (and keep it). Each year on your birthday schedule a yearly check-up with your doctor to get a better picture of your health. Have your blood pressure, cholesterol and glucose levels checked. Get screened for cardiovascular disease risk factors.

2) Physical Activity
Tone up as you tune in. When you tune in, tone up. Step, march or jog in place for at least 15 minutes a day while you're watching television. Increase your activity by 5 minutes each week until you're getting at least 30 minutes most days.

3) Grab some H2O when you go
Take a water bottle with you and walk wherever you go. You get plenty of water and the bottle's weight will strengthen your arms.

4) Eating
Keep out of sight, out of mouth. Keep unhealthy food packages out of sight. Put raw veggies and fruits in the front of your refrigerator. Keep healthy snacks in the front of your pantry so you'll see them first. If you'll keep grabbing healthy foods at least 21 times, you'll soon make them a habit.

5) Eat right to control cholesterol
Foods high in saturated fat can lead to high cholesterol. Help keep your cholesterol down by eating foods low in saturated fat, such as lean chicken, fruits and veggies, low-fat dairy products, and whole grains.

6) Shake the salt habit
Help lower high blood pressure by watching your salt intake. Often you'll find it disguised in food labels. Look for sodium contents.

7) Smoking
Kick butts. If you smoke, quit. Try this four-step way to snuff your habit. Day 1: Quit smoking in four parts. On the first day, reduce the number of cigarettes you smoke by half. Day 3: In two more days, cut the number of cigarettes you smoke in half again. Day 5: Cut your smoking in half again. Cut it in half again two days after that. On your quit day - quit!

8) Overweight and Obesity
Be a good loser. To achieve steady, painless weight loss, take it easy. Eat 200-300 calories less than it takes to maintain your weight, and burn 200-300 calories through exercise each day. Exercise at least 30 minutes a day, 5 days a week or more and you'll get closer to your goal.

9) General
Don't let a slip keep you down. If you get off your exercise schedule, have a cigarette or mess up on a meal, just get back on track immediately with more determination to establishing a healthy lifestyle.

10) Say "Yea for me!"
Keep track of your achievements in exercising, losing weight or quitting smoking. When you reach a goal, reward yourself.

Questions To Ask Your Doctor About Heart Disease and Stroke
Women can take charge of their health by making positive lifestyle changes to reduce their risk of heart disease and stroke. Talk to your doctor. Here are some questions to ask:

Cholesterol

High Blood Pressure

Obesity

Smoking

Diabetes

Physical Activity

Risk

Source: American Heart Association