Why Get Genetic Testing?

If breast cancer or ovarian cancer runs in your family, knowing for sure whether you have the BRCA1 or BRCA2 gene mutation (which make it more likely you’ll get these types of cancer) can help you reduce your risk of falling victim. Fortunately, most insurance plans reimburse the fees for BRAC Analysis, a simple blood analysis. If you test positive, some of your options are:

Extra checkups: By being screened more often for breast or ovarian cancer, you’ll be able to treat it sooner if it does occur. Women under the age of 40 will want to get mammograms, even though they’re not standard at this age for the general population. Your doctor may also recommend an MRI, which is better at detecting breast cancer than a mammogram.

Medication: Research is ongoing into medicines that can help ward off breast and ovarian cancer. You may benefit from taking one if you have the BRCA1 or BRCA2 gene mutation. Oral contraceptives (aka the pill) are also proven to reduce risk.

Surgery: Some women opt to have their breasts or ovaries removed to radically reduce their risk of cancer. This is an option only for women at a very high risk. Although the most drastic, it does cut the chances more than any other preventive measure.

Arming Yourself with More Information

Once you know whether you carry one of the genes, you’ll probably feel some relief. If the results are positive, you’ll be able to work with your doctor to create a plan to keep you healthy. Having one of the genes doesn’t mean you’ll definitely get cancer—it just means you should be extra vigilant about prevention.

The information not only helps you but also your family. Samantha, 55, told WebMD: “My grandmother died of breast cancer, my mother had breast cancer, and I just finished treatment for my own breast cancer. I’m going to have a gene test, because I want my children to know whether a BRCA gene defect runs in the family. If I test positive, my children and my brother’s family will have more information to protect their health.” Want more good news? The test will also help Samantha herself with secondary breast cancer (up to 64 percent) and ovarian cancer (up to 44 percent).

Making the Choice

How do you know if BRAC Analysis is a good idea for you? Start with this quiz, and if it indicates that you may want to look into testing, schedule an appointment with your doctor to discuss. BRAC Analysis is no different than any other diagnostic test patients get so loop it into your healthy living plan now. Prevention is key and the BRAC Analysis test is highly preventative.

Remember: Knowing puts the power in your hands—so if it applies to you, add looking into BRAC Analysis to your list of resolutions and make 2012 the year of being proactive.

About BRACAnalysis:

It enables you to make important choices and take steps to reduce the risk of both breast and ovarian cancer.

The results of the test can make a significant difference in your life and the lives of your family members, depending on your family history of cancer.

The cost of the test is reimbursed by most insurance plans.

If you’re wondering if BRAC Analysis is right for you, visit www.BRACnow.com for more information.

Being diagnosed with breast cancer can understandably be tough on any woman—but imagine being diagnosed the very day your husband’s vice presidential bid ends. Then, once the cancer has gone into remission, having it return in the midst of your husband’s grueling campaign for presidency. And then, as if all that weren’t enough, fighting the battle while it’s publicly revealed that your husband had an affair and fathered another woman’s child.

This was the scenario for Elizabeth Edwards, who succumbed to metastatic breast cancer a year ago this month. Her struggle sparked interest in a question that researchers have been asking for years: Does stress contribute to breast cancer?

No one knows for sure, but many scientists are interested in the relationship between the two. While some factors, like the breast cancer gene (find out more about getting tested for it at www.bracnow.com), have been definitively linked to breast cancer, stress is still undergoing research.

Looking for a Link

A study last year at UCLA’s Jonsson Comprehensive Cancer Center found that stress was a sort of “fertilizer” that spurred the growth of breast cancer in mice, as it redirected immune cells meant to ward off the disease and helped tumors spread. They also found a 30-fold increase in cancer progression in stressed mice when compared with those that were not stressed.

A long-term study of 1,400 Swedish women in 2003 reported that women who were under stress had twice the risk of developing breast cancer as women who didn’t report issues with stress. Although the study was small, it did control for other factors such as family history of cancer, alcohol use, body weight, smoking, and age when a woman first got her period. Similarly, an Israeli study in 2008 showed that young women who had been through two or more traumatic life events were at a greater risk for breast cancer than those who hadn’t.

On the other hand, many studies have failed to find a link, such as one that looked at women who had lost a child—despite the extreme stress, they were no more likely to get breast cancer than other women.

Teasing out stress and its effects is difficult—for example, people who are stressed might be more likely to eat more unhealthily, drink more alcohol, or engage in some other behavior that could increase the risk for cancer.

Stress Busters

Although stress in small doses can be a great motivator, it seems likely that the kind of stress Edwards was under only made her fight against the disease more difficult. While scientists continue their research, it’s worth de-stressing in general if you feel that anxiety and tension are having a negative impact on your life. Here are six quick tips for minimizing day-to-day stressors:

• Say no to taking on more responsibilities if you already feel overwhelmed.

• Play music that makes you happy.

• Call a friend on the phone.

• Focus on your breathing.

• Get some fresh air, especially if you’re often cooped up indoors.

• Carve out time for things you enjoy.

About BRACAnalysis:

• It enables you to make important choices and take steps to reduce the risk of both breast and ovarian cancer.
• The results of the test can make a significant difference in your life and the lives of your family members, depending on your family history of cancer.
• The cost of the test is reimbursed by most insurance plans.

If you’re wondering if BRAC Analysis is right for you, visit www.BRACnow.com for more information.

Pregnancy can throw a lot of curveballs your way—morning sickness, Braxton-Hicks contractions, strange cravings—but one development that catches many women by surprise and turns your 40 weeks into a whole new ballgame is the onset of gestational diabetes.

The result of high blood sugar in pregnancy, gestational diabetes affects approximately 18 percent of women, according to the American Diabetes Association. Why this happens to women who otherwise have no history of diabetes is still being researched, but it likely involves pregnancy hormones blocking the insulin in your body from properly doing its job, which is to help glucose (sugar) become fuel.

There typically aren’t any symptoms associated with gestational diabetes, so you’ll be screened at about 28 weeks for it. If your glucose levels are high, you’ll take an additional test to determine your diabetes status.

Whom It Affects

You’re more likely to be diagnosed with gestational diabetes if you are obese, have had gestational diabetes in a prior pregnancy, have a family history of diabetes, or previously gave birth to a large baby (around 9 pounds). For reasons that are unknown, women who are not white are more likely to be affected. Those 25 and younger are at a lower risk.

What It Means for You

To keep your gestational diabetes in check, you’ll need to be even more vigilant about having a healthy diet than you were before. Keeping sugar to a minimum is important, as is eating at regular intervals—no skipping meals! If your balanced diet and exercise routine don’t control your diabetes, you may have to take medications or insulin.

After you give birth, your diabetes is likely to disappear, but recent studies have shown that women who had gestational diabetes are more likely to be diagnosed with type 2 diabetes down the road. Make sure your doctor screens you for diabetes symptoms as time goes on, and keep up the nutritious eating that was necessary during pregnancy. Exercise also helps.

What It Means for Your Baby

Babies born to moms with gestational diabetes are more likely to be bigger at birth, which could cause problems with delivery (or necessitate a C-section). They’re also at a higher risk for having low blood sugar levels and breathing problems in the first few days of their life. Because your baby will store extra fat if you have elevated sugar levels while pregnant, this could lead to a higher risk of being overweight in both childhood and adulthood.

The better you manage your gestational diabetes, the less likely it is that any problems will occur. So knock it out of the park with a healthy diet, moderate exercise and following your doctor’s recommendations, and you’ll have a great shot at being home free of any lasting complications to you or your newborn.

For help with a healthy eating plan for your pregnancy and beyond, consider A Better You, Dr. Rebecca Cipriano’s weight loss and weight management program. Call 732.866.8446 or email to set up an appointment to meet Dr. Rebecca and discuss how she can help you get on track now.

Some of the most commonly used methods of birth control are hormonal. However, there are 2 different types of hormonal birth control- combined (containing estrogen and progesterone) and progestin-only. Both types are equally effective when used properly, but they each have their own advantages and disadvantages. The types of progestin-only birth control are the pill (mini-pill), the shot (called Depo-Provera), implant (Implanon), and IUD (Mirena).

Progestin methods are often used in women that can’t take estrogen due to certain medical conditions. People who have had blood clots, pulmonary embolism, or deep vein thrombosis should not take estrogen-containing birth control. People prone to these conditions should also not use estrogen-containing birth control. The same goes for people with uncontrolled high blood pressure, smokers >35y/o, and people with migraine headaches with an aura. People who are breastfeeding usually prefer progestin-only birth control because estrogen-containing birth control can decrease their milk supply.

The most common side effect of this type of birth control is irregular bleeding. People may experience bleeding in between periods, irregular spotting throughout their cycle, or they may stop getting a period all together. People may also experience headaches, nausea, breast tenderness, or weight gain. The progestin can increase your appetite, so although the medication itself does not cause weight gain if you are hungrier you may eat more and this can lead to weight gain. Depo-Provera most commonly causes weight gain as compared to the other methods discussed here.

The progestin-only pill, or mini-pill, is a pill that is taken daily. It is important to take the pill at the exact time every day, because even a delay as little as three hours can lower the efficacy of the pill. When starting the pill you should use a back-up method of birth control for the 1st week. The same should be done if a pill is missed. If used perfectly the failure rate is about 0.3%. Along with irregular bleeding, which is the most common side effect, people may also tend to develop ovarian cysts. This medication may not be effective if used in combination with certain anti-seizure medications.

Another type of progestin-only birth control is an injection called Depo-Provera. It is an injection that is given about every 12 weeks. This injection should be given ideally during the 1st 5 days of your period. In people that are breastfeeding the shot can be given during the post partum period, and it can even be given immediately after delivery. Again the most common side effect is irregular bleeding. Many people will stop getting a period completely after several injections. It can take about 6 months or more to get a regular cycle back after stopping the injection. Depo-Provera can lead to reversible bone loss, especially if used for more than 2 years. This bone loss is reversible after discontinuation of the shot, but it is important to take in sufficient calcium and vitamin D while using the shot.

Another kind of progestin-only birth control is the implant, called Implanon. This is a small implant, about 2 x 4 cm, which is placed in the upper arm. It must be inserted and removed by a healthcare provider. It can be left in place for 3 years. It also can lead to irregular bleeding or absence of your period.

The Mirena IUD is a device that sits in the uterus for up to 5 years while slowly releasing progesterone. For more details on this refer to last months article on IUDs.

Remember that all of these methods are fairly reliable methods of birth control. They are also helpful in people who have heavy periods because it can cause them to become lighter or to stop all together. None of these protect against sexually transmitted diseases, however, so you should always use condoms if you are at risk of developing an STD. Check in next month when we’ll be discussing combined hormonal methods of birth control.

As moms and women on-the-go-go-go, we simply do not have time to get sick. It’s just not an option, right?

Here are our top ways to keep colds at bay during the sneezin’ season.

An Apple A Day

The old wives’ tale is true! Apples, especially the Red Delicious variety, are ripe with immunity-boosting antioxidants, which also increase heart and circulatory health and even lower cholesterol, thanks to their high fiber content. As with everything you are going to put in and on your body, choose organic whenever possible.

It’s A Wash

Washing your hands is one of the most effective and easiest ways to stay healthy. Scrub ‘em up good with soap and warm water (steer clear of antibacterial hand sanitizers—they do more harm than good) for a good 15 seconds (which is about the time it takes to sing “Happy Birthday”). In between washes, be sure to keep your hands off of your face, as germs spread into the body via nose, mouth and eyes.

Skip It, Sugar!

Sugar is indeed the biggest dietary demon. If you want to fortify your body against everything from the common cold to cancer, kick sugar to the curb once and for all (barring a treat here and there, of course).

C You Soon

Citrus is loaded with vitamin C, which supports the immune system and alkalinizes your body, which not only keeps you from getting sick but ensures that you’ve got energy to spare.

Carrots Take The Cake

Packed with infection-fighting beta-carotene, carrots (and sweet potatoes and spinach) are a tasty way to snack sickness away.

I’ll Drink To That

Staying hydrated by drinking at least eight 8-ounce glasses of pure water a day not only keeps things flowing to help the body get rid of toxins but it keeps mucous thin and helps your mucous membranes resist infection.

Snooze So You Don’t Lose

A good night’s sleep is key—as in absolutely essential to your overall health. Being well-rested shores up your immune system and helps fight anything wicked that comes your way. For optimal natural health and energy, commit to a solid eight hours a night.

What a Tea-se!

Skip the caffeine (especially if you want to master a good night’s sleep) and go for caffeine-free herbal tea. Packed with L-theanine, a compound that helps supports the body’s response to infection, tea has been shown to help its avid drinkers produce more anti-bacterial proteins (up to five times more!) than non-tea drinkers.

Nice Moves

Exercise not only helps keep the pounds off, but it supports all of the body’s vital functions, which, in turn, staves off colds and other winter ailments. 30 minutes a day of cardio and light weight training are the look-good, feel-good prescription for life,

The Physical Changes

As the weeks wear on, your body will continue to change to accommodate the baby, which could make for an uncomfortable few months while you wait for labor to arrive. As you gain weight, your breasts will keep growing and perhaps leak colostrum (the liquid produced before milk), your back may ache, you might get winded easily, and you’ll likely have to visit the restroom for bathroom breaks a lot more often than you did pre-pregnancy (things like sneezing and laughing could lead to some leakage—embarrassing, yes, but totally normal). The unlucky will have to deal with stretch marks on the abdomen; spider veins in the face, arms and neck; and varicose veins in the legs and rectum—also known as hemorrhoids when they pick this spot to strike.

You may start to have noticeable Braxton Hicks contractions as well. These “practice” contractions differ from the real deal in that they don’t get stronger or closer together as they go, but they may be uncomfortable.

The Emotional Changes

Playing the waiting game can be difficult, especially with all the physical discomfort that goes along with it. The reality that you’re about to be a parent for the first time (or again!) will hit you harder than it has before, and that can spark anxious thoughts. Talking about your fears with your partner or other moms (and even your baby) can be helpful, as can journaling. You can never totally prepare for what’s about to happen, but reading books, taking classes and getting everything ready can help ease your concerns and make you feel as ready as possible.

The Baby’s Changes

During the third trimester, your baby’s getting all the finishing touches, if you will—his eyes blink for the first time, his bones fully form, and the lanugo (fine, downy hair) on his body sheds. At this stage, babies gain weight rapidly, sprouting up from around 2.5 pounds at the beginning of the trimester to their delivery weight of 6 to 9 pounds or so. It’s even possible that your baby is having sweet dreams when he sleeps now—although it’s anyone’s guess as to what they’re about. Pretty soon, you’ll get to ask him yourself!

The Doctor’s Visits

From 28 to 34 weeks, your appointments will increase to every other week. We’ll monitor your weight gain, blood pressure and urine; listen to the fetal heartbeat; and check the baby’s position. You can also expect to be screened for gestational diabetes and Group B strep (bacteria that can cause an infection with your baby), and, as a part of our OB VIP program, we’ll review your birth plan, including cord blood banking and breastfeeding, to make sure you are ready and set to go. At 36 weeks, we’ll start to see you every week, and if you go past your due date, you’ll come in twice a week until the baby is born. Whatever questions you have, please ask! We are here for you and are committed to making sure that you have a great birth!

This time she breaks down osteoporosis with the hope that you’ll be able to stave off the breaking down of your bones from this avoidable disease.

Osteoporosis is a disease of bones that leads to an increased risk of fracture. In osteoporosis the bone mineral density (BMD) is reduced, bone micro-architecture is deteriorating, and the amount and variety of proteins in bone is altered. Osteoporosis is defined by the World Health Organization (WHO) as a bone mineral density that is 2.5 standard deviations or more below the mean peak bone mass (average of young, healthy adults) as measured by DXA. Osteoporosis is classified as primary type 1, primary type 2, or secondary. The form of osteoporosis most common in women after menopause is referred to as primary type 1 or postmenopausal osteoporosis. Primary type 2 osteoporosis or senile osteoporosis occurs after age 75 and is seen in both females and males at a ratio of 2:1. Finally, secondary osteoporosis may arise at any age and affects men and women equally. This form of osteoporosis results from chronic predisposing medical problems or disease, or prolonged use of medications such as steroids.

After the age of about 30, bone thinning is a natural process and cannot be stopped completely. Whether you develop osteoporosis depends not only on the thickness of your bones early in life but also on your health, diet, and physical activity later in life. The thicker your bones, the less likely the bones are to become thin enough to break. Young women in particular need to be aware of their risk for osteoporosis and take steps early to slow its progress and prevent complications.

A lot of physical activity during the preteen and teen year’s increases bone mass and greatly reduces the risk of osteoporosis in adulthood. If you eat a diet adequate in calcium and vitamin D and exercise regularly early in life and then continue with these healthy habits, you may be able to delay or avoid osteoporosis.

Three factors essential for keeping your bones healthy throughout your life are:

Adequate amounts of calcium

Adequate amounts of vitamin D

Regular exercise

Calcium

The Institute of Medicine (IOM) recommends the following amounts of daily calcium from food and supplements:

Up to 1 year old — 210 to 270 milligrams (mg)

Age 1 to 3 years — 500 mg

Age 4 to 8 years — 800 mg

Age 9 to 18 years — 1,300 mg

Age 19 to 50 years — 1,000 mg

Age 51 and older — 1,200 mg

Dairy products are one, but by no means the only, source of calcium. Almonds, broccoli, spinach, cooked kale, canned salmon with the bones, sardines and soy products, such as tofu, also are rich in calcium. Consider taking calcium supplements. The IOM recommends taking no more than 2,500 mg of calcium daily.

Vitamin D

Adequate amounts of vitamin D intake is just as important to your bone health as getting adequate amounts of calcium. Scientists don’t yet know the optimal daily dose of vitamin D, but it’s safe for anyone older than 1 year to take up to 2,000 international units (IU) a day. Experts generally recommend that adults get between 400 and 1,000 IUs daily. Although many people get adequate amounts of vitamin D from sunlight, this may not be a good source if you live in high latitudes, if you’re housebound, or if you regularly use sunscreen or you avoid the sun entirely because of the risk of skin cancer. Although vitamin D is present in oily fish, such as tuna and sardines, and in egg yolks, you probably don’t eat these on a daily basis. Vitamin D supplements or calcium supplements with added vitamin D are a good alternative.

Exercise

Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you’ll gain the most benefits if you start exercising regularly when you’re young and continue to exercise throughout your life. Combine strength training exercises with weight-bearing exercises. Strength training helps strengthen muscles and bones in your arms and upper spine, and weight-bearing exercises — such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports — mainly affect the bones in your legs, hips and lower spine. Swimming, cycling and exercising on machines such as elliptical trainers can provide a good cardiovascular workout, but because such exercises are low impact, they’re not as helpful for improving bone health as weight-bearing exercises are.

Other tips in prevention:

Smoking: Smoking increases bone loss, perhaps by decreasing the amount of estrogen a woman’s body makes and by reducing the absorption of calcium in your intestine – so don’t smoke!

Avoid excessive alcohol. Consuming more than two alcoholic drinks a day may decrease bone formation and reduce your body’s ability to absorb calcium.

Thirty years ago, most people thought osteoporosis and the broken bones it can cause were a part of normal aging. That view has changed. Researchers today know a lot about how you can protect your bones throughout your life. We have learned that getting enough calcium, vitamin D and regular exercise are important for your bones. You’re never too young or too old to improve the health of your bones. Osteoporosis prevention should begin in childhood. But it shouldn’t stop there. Whatever your age, the habits you adopt now can affect your bone health for the rest of your life. Now is the time to take action.

As you may already know, being female puts you at risk of developing osteoporosis and broken bones. Women are more likely to get osteoporosis than men. First of all, women tend to have smaller, thinner bones than men. In addition, estrogen is a hormone in women that protects bones. This is why the chance of developing osteoporosis increases around the time of menopause, when estrogen levels drop sharply. In fact, in the five – seven years following menopause, a woman can lose up to 20% of her bone density.

Here are some facts:

Of the estimated 10 million Americans with osteoporosis, about eight million or 80% are women.

Approximately one in two women over age 50 will break a bone because of osteoporosis.

A woman’s risk of breaking a hip is equal to her combined risk of breast, uterine and ovarian cancer.

But if you already have osteoporosis or are at risk for it, the good news is that there are many things you can do to prevent bone loss and broken bones. Osteoporosis and bone health issues vary for girls and women of different ages and ethnic backgrounds.

To sum it all up:

1. Osteoporosis is common

2. Osteoporosis is serious

Breaking a bone is serious, especially when you’re older. Broken bones due to osteoporosis are most likely to occur in the hip, spine and wrist, but other bones can break too. Broken bones can cause severe pain that may not go away. Some people lose height and become shorter. It can also affect your posture, causing you to become stooped or hunched. This happens when the bones of the spine, called vertebrae, begin to break or collapse. Osteoporosis may even keep you from getting around easily and doing the things you enjoy. This can make you feel isolated and depressed. It can also lead to other health problems. Twenty percent of seniors who break a hip die within one year from problems related to the broken bone itself or surgery to repair it. Many of those who survive need long-term nursing home care.

3. Osteoporosis is costly

In 2005, osteoporosis was responsible for an estimated two million fractures and $19 billion in costs. By 2025, experts predict that osteoporosis will be responsible for approximately three million fractures and $25.3 billion in costs each year.

4. Osteoporosis can sneak up on you

You can’t feel your bones becoming weaker. You could have osteoporosis now or be at risk for it without realizing it. Often, breaking a bone is the first clue that you have osteoporosis. Or, maybe you notice that you are getting shorter or your upper back is curving forward. At this point the disease may be advanced. Fortunately, a bone mineral density test can tell if you have osteoporosis before you have these symptoms. This makes it possible to treat the disease early to prevent broken bones.

Osteoporosis and its effects can effectively be prevented and treated by simple measures. Hope you have found the information useful and will take corrective measures towards healthy bone health!

And while you’re at it, take a minute (it’s actually a 1:29) to check out a cute video by our friends over at DappleBaby.com.

It’s all about parabens, aka the toxins that mimic the activity of estrogen in our bodies.

Moms, moms-to-be, grandparents, relatives, friends, employers: For the health of ourselves and the health of children, we must clean green.

Okay, we’ll get off of our soap box now—which, by the way, is made of bamboo and used to house organic soap, naturally.

When it comes to what to be thankful for, nothing trumps your health. Money, love, success, personal goals—none of them are possible without good health to give them rise.

In this time of reflection and thanks, you might consider paying it forward by supporting a worthy cause that helps women who, perhaps, have not been as fortunate as you in health department.

Here are a five fantastic ones to consider:

Best for Babes

A revolutionary, paradigm-changing organization that’s helping women beat the Booby Traps (as they call oh so cleverly call them) that prevent moms from achieving their own personal breastfeeding goals, Best for Babes is giving breastfeeding a makeover. From women’s health to women’s rights, Best for Babes is on the forefront of freeing women from the shackles of misinformation and judgment that are so deeply ingrained in our popular consciousness and serve to disempower women at the most crucial time in their lives. This is feminism 2.0: Giving women back their power to take care of themselves and their babies, emotionally, physically and spiritually, and, by proxy, nurture future generations on all levels too. To support, go to www.BestforBabes.org.

Breast Cancer Research Foundation

89% of funding goes to programs that award research grants to experts seeking prevention methods and treatments. No big business here—just a steadfast determination to find a cure by investing in prevention. The BCRF’s funds have fostered some of the field’s biggest discoveries of late, including uncovering that women of African decent often have a genetically different form of breast cancer than woman of European ancestry. To support, go to www.BCRFCure.org.

National Ovarian Cancer Coalition

With growing nationwide chapters spearheaded by local volunteers that understand the needs of their communities, the NOCC provides support and encouragement in a real and immediate way. On the national level, the NOCC empowers women and the people who love them with the awareness they need to get educated about ovarian cancer with initiatives like T.E.A.L (Take Early Action and Live) and Break the Silence, in conjunction with Dr. Oz. To support, go to www.Ovarian.org.

Postpartum Support International

One in eight women suffer from postpartum depression—and most of those women do it in silence. Even the most otherwise empowered and together women buckle under the weight of this confounding disorder. PSI serves to give women essential information about perinatal mood and anxiety disorder, aka postpartum depression, including risk factors, symptoms and treatments, and connects them to the best local resources available so they get on the road to recovery. To support, go to www.Postpartum.net.

HealthyWomen

No, we didn’t just pick it because we like the name! This women’s health nonprofit is a one-stop shop for the latest scoop on everything from birth control to mental health to digestive disorders to cancer to sexual health. With a mission of educating, informing and empowering women to make the smartest health choices, HealthyWomen is a trusted go-to for objective, expert, evidence-based need-to-know-now info. To support, go to www.HealthyWomen.org.

Dr. Borislava Burt-Libo is back to tell you how to be a healthy woman—and stay a healthy woman—all the days of your life.

Life is busy, especially for a woman. If you are like most women, you are constantly running around taking care of everyone in your life—significant other, children, parents, grandparents, etc. And  you go to school or work and run a household. You are a comforter, a healer, a confidante. But are you running on empty? On most days, there just isn’t enough time in the day to take care of your own needs. And let’s face it, even the most tireless of us need to take a little time off for ourselves—to reboot, to manage our health and to be taken care of—so that we can continue on our quest to take care of the world around us. Don’t let this idea of rebooting daunt you. The truth is that all you really need is a little time each a day and just a few days each year to ensure that you stay a healthy (and happy) woman.

What To Do On a Daily Basis

Stress is our worst enemy, it contributes to ailments and aging. Here are a few tricks that take only minutes a day to help fight stress:

Stay active. Take time each day (25 to 30min is all you need) for some form of exercise, be it power walking, yoga, pilates, swimming, jogging (strollers with babies are allowed). Your pulse will go up in minutes and you may even break a sweat as you dance around the house while cleaning or washing dishes or as you chase after your toddler who is no doubt feeling mischievous.

Make the right choices with food and drink. Do have vegetables and fruits, do eat lean meats and cheeses, do drink six to eight glasses of water per day. Do stay away from greasy, fried foods, from simple carbohydrates, from sodas, etc. Ladies, we all know what’ s good and what’s bad, and what works for us and what doesn’t.

Do get enough sleep. That means six to eight hours work for most of us.

Do stay away from vices such as smoking and alcohol.

Take time to breathe.  Five minutes is all you need sometimes. Close your eyes, tune out the noise around you and take nice deep breaths, thinking of something pleasant or nothing at all. Find time to do your favorite hobby—read a good book, sing– it’s good for the soul.

Treat yourself. Go for a mani/pedi on your lunch break or on the way home. A nice, relaxing massage is even better if you can find the time. And above all, no matter what happens, even if the world is crashing down around us – try to remain positive.

What To Do Yearly

Make time in your busy schedule to see your doctor. Just one or two visits per year are vital to staying healthy. Prevention is key.

Besides a thorough history and physical examination, your age and presence or absence of certain risk factors will gear your doctor towards screening for certain conditions. Here are the screening landmarks to expect at your annual visit:

Ages 13-18

Your doctor will make sure that all your immunizations are up to date— namely Tetanus-diphtheria-pertussis booster; hepatitis B vaccine, if not given previously; meningococcal vaccine before high school; and human papillomavirus vaccine. If sexually active, girls in this age group will be offered screening for sexually transmitted diseases as well as counseled about safe sex and pregnancy prevention.

Ages 19-39

Starting at 21 years of age, women will be offered a cervical cytology examination, otherwise known as Pap smear, which is a screening test for cervical cancer and can detect presence or absence of HPV. Screening for sexually transmitted infections, such as chlamydia is once again offered. Women in this age group will also be instructed on self breast examinations.

Ages 40 -64

Besides cervical cytology screening, women will now be referred yearly mammograms for breast cancer screening. Colorectal cancer screening is advised starting at 50 years old with colonoscopy (as dreaded as it is by some – it is the gold standard for diagnosis and hopefully need not be repeated sooner than every five to 10 years). Your doctor will order cholesterol screening, which is usually done every five years starting age 45; screening for thyroid disorder also done every five years starting age 50; and screening for diabetes, which is done every three years starting at 45 years old. Calcium intake with vitamin D as well as exercise will be stressed for the importance of bone strength.

Age 65 and older

For women of this age, the same screening applies as the women over 40, with addition of one important test: bone density evaluation, also known as Dexa scan. Also, women will be offered a very important pneumococcal vaccine.

Women of all ages should also remember yearly skin cancer screening. Do wear sunblock and limit sun exposure to 15 to 30 minutes per day. And don’t forget the dentist, your teeth and gums have a lot to do with your health.

So, my dear ladies, this is the basic rundown of the standard testing that most of us will need to undergo in our lifetime to remain healthy. Certain screening and preventive measures may be offered earlier depending on presence or absence of certain genetic and environmental health risk factors.

Your life will probably always be busy and at times even hectic. However, taking care of yourself need not be an overwhelming task. Hopefully, you can find a little time to make the right choices and get the appropriate care with just a few doctor visits each year. Staying healthy on a daily basis must be made into a top priority so that we can keep on taking care of the world and be a healthy woman, mind, body and soul.

To get on your healthy woman track, call 732.431.1616 to book your appointment today.