How to maintain good health as a woman
By Deborah Jeanne Sergeant
Good health relies upon good genes to a degree. However, lifestyle can help mitigate those genetic factors. Here’s what local experts recommend
• “Skin care is crucial for women’s health and wellbeing. Your skin is your armor. After all, skin is the body’s largest organ and part of its purpose is to serve as a barrier and protect us from the environment.
To protect your skin, apply a broad-spectrum sunscreen with an SPF 30 or higher to protect against both UVA and UVB rays. Sunscreen should be applied daily (even during winter or when indoors all day) generously and frequently to receive the full amount of protection. Keeping your skin hydrated with at least 80-100 ounces of water daily is essential for maintaining a healthy complexion. Drink plenty of water throughout the day and apply a moisturizer suitable for your skin type at least once daily, paying special attention to your face and hands.
Cleansing, toning and moisturizing are the building blocks of a good skincare routine. Avoid using harsh products as they can strip your skin of its natural oils. Look for products tested and recommended by health care professionals; brands like Cetaphil, CeraVe, Neutrogena, and La Roche-Posay are always a safe and cost-effective choice.
• “Sleep is essential for overall health, including the health of your skin. During sleep, your body repairs itself, including your skin. Aim for seven to nine hours of sleep each night to help your skin look its best.
• “Eat right. What you eat has a direct impact on your skin. Include a variety of fruits and vegetables in your diet, along with lean proteins such as chicken and fish, healthy fats and whole grains. Avoid processed foods and excessive sugar, as they can trigger inflammation and breakouts.
• “Avoid smoking and excessive drinking. Smoking and excessive alcohol consumption can have adverse effects on the health of your skin. Smoking can cause premature aging, including fine lines, wrinkles and a dull complexion, while excessive alcohol consumption can dehydrate the skin and lead to redness and puffiness.
• “Melanoma that goes unchecked and spreads can be challenging to treat. But when caught early, melanoma is often curable. When checking your skin for potential concerns, remember the ‘ABCDEs’ of skin cancer: asymmetry (watch for moles or markings that are irregularly shaped or where one half looks different from the other), border (uneven, jagged or scalloped), color (varying from one area to another), diameter (larger than one-quarter of an inch), evolving (if a mole changes in size, shape, color or if it’s accompanied by bleeding, itching or tenderness).
• “Women often face different mental health challenges than men. Women have higher rates of anxiety and depression, which can be related to physical health factors like changes in hormones, especially during puberty, pregnancy and menopause. These hormonal changes can lead to, but are not limited to, postpartum depression, depression during menopause or premenstrual dysphoric disorder.
How women experience mental health conditions can also be different than men. While some men may act out in anger due to depression, women are more likely to experience fatigue, sadness and a lack of motivation. Each year, around 29 million American women experience mental health conditions. It’s important to remember that you are not alone and that good mental health doesn’t necessarily mean being happy all the time. Good habits to improve mental health will look different for every woman. For instance, some relax by taking a quiet bath and reading, while others release stress through physical activity. To help maintain good mental health you can: exercise regularly, practice mindfulness, get seven to nine hours of sleep a night, express gratitude for things and people in your life, say positive things about yourself and others, get rid of things and people who bring unnecessary stress into your life and make new positive friends and connections and participate in activities you enjoy.”
— Tips from Jessie Murray, family nurse practitioner, Oswego Health’s Primary Care at Lakeview.
• “Self-care isn’t about being selfish or indulgent; it’s about recognizing that you need to take care of yourself to effectively care for others. It encompasses activities that promote overall health and well-being, including physical exercise, mental relaxation and emotional support. Try a 15-minute break during nap time or an hour-long evening bath after the kids are asleep. Enjoy a piece of chocolate, get a manicure or watch your favorite TV show. Waking up just 30 minutes earlier than usual can give you precious alone time before the day’s chaos begins.
• “Fueling your body with nutritious foods will help you feel more energized and focused. Plan meals ahead of time and opt for healthy snacks like fruits, nuts or yogurt. Making simple healthy meals and snacks at home with the foods grown and gathered from your own garden can be both enriching and fulfilling.
• “Physical activity is crucial for maintaining energy levels and reducing stress. You don’t need to hit the gym every day; even a 20-minute walk around the neighborhood can make a significant difference.
• “Maintaining social connections is vital for emotional well-being. Schedule regular ‘meet ups’ with friends or join a local mom’s group where you can share experiences and advice.
• “If you’re feeling overwhelmed or struggling with anxiety or depression, don’t hesitate to seek professional help. Talking to a therapist can provide valuable coping strategies and emotional relief.”
— Tips from Laurel Sterling, registered dietitian with Carlson Labs, Canastota.