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What steps can I take for better health | Your Weekday Plan?

On Monday

To improve your physical and mental health, you can:


On Tuesday

In the past women have avoided seeking wellness exams due to the cost. Celebrate! This is no longer a concern.

A yearly well-woman visit won’t cost you anything extra if you already have health insurance. Most private health plans cover certain preventive care benefits, including a yearly well-woman visit, without charging a copay, coinsurance, or making you meet your deductible. If you don’t have insurance, you can still see a doctor or nurse for free or low-cost at a health center near you.

It’s easy to say you’re going to eat healthy, quit smoking, or start exercising, but it’s much harder to actually do it! Get started with the personalized recommendations at myhealthfinder.

On Wednesday

To live a healthy life:

Every day I will try to:

  • Eat healthy — go to gov to get started
  • Get at least 30 minutes of physical activity
  • Get at least 7 to 8 hours of sleep
  • Reach and maintain a healthy weight
  • Get help to quit or don’t start smoking
  • Limit alcohol use to one drink or less
  • Not use illegal drugs or misuse prescription drugs
  • Wear a helmet when riding a bike and wear protective gear for sports
  • Wear a seatbelt in cars and not text and drive
  • Take 400 to 800 mcg of folic acid (for premenopausal women)


On Thursday

Continuing on with Women’s Health week: Here is the ChooseMyPlate.gov.

I have been encouraging my patients for years to make their choices easy. By placing your hands together palms up, you have a good example to your plate in front of you. The left palm represents the amount of protein, left fingers the quantity of carbohydrates and right hand are the vegetables. This form is more sophisticated. A ChooseMyPlate.gov you can look at examples for all types of diets.


For Friday let’s get a move on… THE WEEKEND IS HERE!

Women of all ages can reduce their risk of heart disease, stroke and cancer. Since there are the most common diseases affecting our lives it is good to know there is something you can do about it. The men are more physically active than we are: So Let’s Move!

Women need 2.5 hours of moderate-intensity physical activity every week (or 30min a day). (www.health.gov/paguidelines/pdf/paguide.pdf)

But fewer than 50% of women are getting enough aerobic activity, and only 20% get enough muscle -strengthening activity. (www.cdc.gov/nchs/datta/hus/2014)

Just 30 minutes a day is enough to decreases your risk of Breast Cancer. (www.cancer.gov/cancertopics/factsheet/prevention/physical)