Empowering Women to Make Preventive Health a Priority

Most women* are caregivers, yet they often don’t make caring for their own physical and mental health a priority. Lives get busy, whether it’s with work, school or taking care of others. We want to encourage women to adopt positive health habits aimed at improving their well-being and preventing health issues. In honor of National Women’s Health Week, which kicks off each year on Mother’s Day, we hope you’ll take at least one of these steps for a healthier you.

Focus on Prevention

• Regular checkups are important. Perhaps COVID set you back. Go ahead and schedule your annual exam if you haven’t done so already. This includes appointments with both your gynecologist and primary care provider.
• Screening tests recommended by medical experts can be difficult to keep track of. Make sure you know what screenings are needed at your age and with your family health history. From pap tests to bone density screenings to mammograms, ask your provider during your annual exam what is recommended for you.
• Don’t wait. If something doesn’t feel right with your body, contact a health care provider.

Maintain a Healthy, Balanced Diet

• Adults should focus on enjoying a variety of foods from all the food groups, including whole grains, fruits, vegetables, healthy fats, low-fat or fat-free dairy, and lean protein.
• Women may not require as many calories as men do, but their requirements for certain minerals and vitamins are much higher. Talk to your provider about the need for multivitamins or supplements.
• Calcium-rich foods are needed every day to maintain strong and healthy bones and teeth. Calcium helps improve bone health and reduces the risk of osteoporosis, a bone disease that causes bones to become less dense and break easily. Vitamin D and magnesium are also important as they help your body metabolize calcium; the need for calcium, Vitamin D and magnesium increases as women age.
• Iron needs are higher during pregnancy and lower after reaching menopause. Similarly, folate (folic acid) is important for women of childbearing age as it decreases the risk of birth defects.
• This healthy eating guide for women is an excellent resource to help adopt a balanced eating pattern.

 Stay Active

• Physical activity is vital for good physical and mental health. There are many benefits; it helps with weight management, improves sleep, prevents bone loss and osteoporosis, lowers your risk of heart disease, and improves mood.
• Make it your goal to be active for at least 30 minutes every day. Maybe a fitness app to track your activity would be fun to try.
• Weight-bearing and muscle-strengthening exercises promote bone and muscle health. Aerobic activity is good for your heart.
• Can’t get to a gym? Find an exercise video online, get in some quality playtime with the family, get busy with housework or yardwork, or take a few short walks if you can’t find 30 minutes in the day.

Make Mental Wellness a Priority

• Eating a nutritious, balanced diet isn’t only good for your physical health, but it can also help you think more clearly, improve concentration, and increase your attention span. Conversely, a poor diet may aggravate or even lead to stress and depression.
• Take time to unwind. Yoga, relaxing in a hot tub and even short periods of meditation might help. Many also find the practice of mindfulness helpful in managing stress. Check out the UMass Memorial Health Center for Mindfulness class schedule to learn more.
• Exercises such as Pilates, running, cycling and boxing have been proven to improve mental health.
• Connect with others. Whether it’s with friends, family, or a local support group, talking to people about your concerns can be helpful and is often underestimated in its benefits.
• If stress is impeding your daily activities for several days in a row or you are thinking about harming yourself, it’s important to recognize when you need more help from a professional.

Taking steps for better health is not always easy. We hope you’ll take a moment this National Women’s Health Week to pause and reflect on your own personal health journey. Whether it means adding more activity to your daily routine, eating better, or managing your stress, how you get there is up to you. *We understand and appreciate the gender identity spectrum. We respect and value all persons of all gender identities. We may use gendered terms to talk about health risks consistent with the terms used in the original research or references. Please use this information as best you can in caring for yourself and others.