10 Tips for Women’s Health

With school out and long summer days here, now is the perfect time for women to take a few moments to assess their own health.

Dr. Monica Cheong is an OB/GYN with Kaiser Permanente in the Diablo Area. She will be seeing patients this November when Kaiser Permanente’s new medical office building opens in San Ramon’s Bishop Ranch.

Dr. Cheong shares the following simple and effective tips to help women stay on track and stay healthy:

1. Heart disease kills more women than all cancers combined. Women need to eat right, make sure to exercise at least 30 minutes a day, and de-stress to help lower their risk. This is especially important for women who have a family history of heart disease.

2. Go green! It’s important for women to eat greens, especially those who are thinking about getting pregnant. Women should eat foods rich in folic acid, including dark-green, leafy vegetables, beans, and fortified whole-grain cereals. In addition, take a multivitamin with 400 micrograms of folic acid.

3. Get savvy about screenings. Mammograms and pap smears are key to early detection of the most common cancers in women. Cholesterol, colorectal cancer, diabetes and osteoporosis screenings are also very important. Women should discuss with their physicians when to start these tests and how often they should get them. Women should also talk to their own doctor about any immunizations they may need.

4. Get moving. Did you know the easiest way to fit in fitness is to take one 30 minute walk or two 15 minute walks a day, at least five days a week? Adding weight training at least twice a week helps prevent bone fractures.

5. Weight. Talk to your doctor about what is a healthy weight for you. Even a small amount of weight loss can make a big difference in overall health.

6. Nourish yourself.  Many women spend a lot of time planning and preparing healthy meals for their families, but neglect their own diets. Pack nuts and dried fruit in your purse to fight hunger on the run and remember calcium, like that found in milk and yogurt, keeps bones strong.

7. Get some ZZZs. Lack of sleep has been linked to weight gain, heart disease, diabetes and premature aging. Aim for at least 8 hours of sleep each night.

8. Kick the habit. Smoking increases risk of cancer and heart disease. If you need help quitting, check out our local smoking cessation resources.

9. Drink responsibly. Moderate use of alcohol can be fine, but limit consumption to 12 ounces of beer or 5 ounces of wine a day or less. Heavy drinking has been linked to cancer, liver disease and high blood pressure.

10. Cover up. Slip, slap, and slop to help prevent skin cancer. Slip on a shirt, slap on a wide-brimmed hat, and slop on 30+ SPF sunscreen, every day and don’t forget to reapply!                      

For more information on Kaiser Permanente’s new San Ramon medical office building, view a video here.