Tips to Boost Women’s Health

Tips to Boost Women’s Health

Women are notorious for shouldering much of the mental and physical burden of managing a household. So, let’s take a moment to celebrate them, help them feel better and live longer with a few tips focused on boosting women’s health.

Manage your stress

Stress can have a significant and negative affect on a woman’s health and may lead to infertility, depression, anxiety and heart disease. Overscheduling can cause unnecessary stress, so get good at saying no. Instead, take time to meditate, read a book, relax in a bath or catch up on some much needed rest.

Exercise

Though many people have trouble making time to exercise, keep in mind that exercise is important for reducing your risk of osteoporosis, heart disease, cancer and diabetes. Exercise also helps elevate the mood, which is important for a woman’s mental health. So, add in a mix of cardio, resistance or weight training three to five times per week to help prevent disease and feel better.

Eat well

Fortify your health with fresh fruit, vegetables, legumes, whole grains and lean meats. Include non-fat dairy products as well to help reduce the risk of osteoporosis. Depending on your age, you need between 800 and 1,500 milligrams of calcium each day. If you’re not getting enough vitamins and nutrients in your diet, consider taking a multivitamin and calcium supplement to support your overall health.

Get plenty of rest

Even though it can be tempting to catch up on chores, emails or your favorite television show when the house is quiet at night — choose sleep. It will improve your memory, reduce your risk of heart disease, and help you stay focused and alert throughout the day.

Check for breast cancer

Take a moment during your morning or evening routine to check your breasts for any unusual lumps or changes in your breasts and do not delay in contacting your doctor if you have any concerns. Start this routine in your 20s and schedule yearly mammograms once you turn 40 years old.

Women’s health needs change as they age, but following a few simple tips may help improve your quality of life for years to come. For information about Pomona Valley Health Centers women’s health services, contact us today at 909-536-1493.

10 Tips For A Healthy Pregnancy

10 Tips For A Healthy Pregnancy

If you haven’t already discovered, there is a lot of information that the Internet, books and family and friends are eager to share with you about pregnancy. It can be overwhelming, to say the least. How can you know what is best for you and your baby? Luckily, the doctors at Pomona Valley Health Centers have put together a list of the 10 essential things you need to know to have a healthy pregnancy.

10 Tips for a Healthy Pregnancy

We understand you want to do what’s best for you and your baby during your pregnancy. Here are our essential tips to help give your baby a great start to life:

Get early prenatal care

If you are planning to start a family, or have just found out that you are expecting, good prenatal care is essential for you and your baby. During your first visit, your doctor will be able to confirm your pregnancy and screen for certain medical conditions that could lead to complications.

Maintain a healthy diet

While it’s okay to occasionally give in to your cravings during pregnancy, it’s important to keep in mind that you typically only need an additional 300 calories per day. Make sure you are getting enough protein and calcium each day and avoid deli meats to prevent yourself from consuming bacteria that could harm your baby.

Take prenatal vitamins

Ask your doctor which prenatal vitamins are best for you and your baby, particularly how much folic acid and calcium you’ll need. Prenatal vitamins ensure you are giving your baby the important vitamins and nutrients it needs, like folic acid, iron, calcium and DHA. These vitamins play an important role in bone, vision and brain development.

Exercise regularly

Regular daily exercise increases your chance of having a vaginal delivery and helps you manage the common discomforts of pregnancy. Exercise can also aid in postpartum recovery. However, if you did not exercise regularly before becoming pregnant, check with your doctor before starting an exercise regimen.

Listen to your body

The first and third trimesters come with fatigue, which is your body’s way of telling you to take it easy. So, listen to your body and sit back with a good book or take a nap when you are feeling tired.

Eliminate alcohol and limit caffeine

It’s important to take good care of your body during pregnancy. We recommend you avoid alcohol, limit your caffeine intake and steer clear of any nonprescription drugs throughout your pregnancy. Indulging in alcohol can adversely affect your baby’s brain or spinal development, too much caffeine has been linked to a higher instance of miscarriage, and nonprescription drugs can lead to birth defects or behavioral problems.

Limit your exposure

If you work around chemicals or other substances known to cause birth defects, it’s important to take the necessary steps to protect your baby. It’s also important to use non-toxic household cleaning solutions throughout your pregnancy to limit your risk of exposure.

Visit your dentist

Hormonal shifts during pregnancy can leave you with an increased risk of gingivitis. Increased progesterone and estrogen levels interact with the bacteria in plaque, leading to swollen, tender or bleeding gums.

Wear sunscreen

Your skin is more susceptible to sunburn and chloasma (dark, blotchy spots on the face) when you are pregnant, so it’s important to apply a sunscreen that is at least SPF 30 or higher and avoid tanning beds.

Know when to call the doctor

If you have any of the following symptoms, the Center for Disease Control recommends contacting your doctor:

  • Vaginal bleeding or leaking of fluid
  • Contractions that are 20 minutes apart or less
  • Pain of any kind
  • Strong cramps
  • Heart palpitations
  • Dizziness or fainting
  • Decreased activity of the baby
  • Shortness of breath

Our team is dedicated to providing expert care for women during every stage of their lives — from adolescence, to preparing for childbirth, to menopause and beyond. For more information about our women’s health services, contact us today at 909-865-9152.