The Women’s Resource Center joins the Office on Women’s Health in suggesting these simple steps to better health. Click on any topic below for more information.

• Get your preventative screenings. Prevention is key to living long and living well. Getting preventive screenings and immunizations are among the most important things you can do for yourself. Take time to review these guidelines for some of the most important screening.
  • Mammogram (x-ray of breast)
    • Ages 18-39: Be sure to get a clinical breast exam (CBE) at your annual wellness appointment.
    • Ages 40-and older: Every 1-2 years.
  • PAP test & pelvic exam
    • Ages 18-39: Every 1-3 years if you have been sexually active or are older than 21.
    • Ages 40-64: Every 1-3 years.
    • Ages 65 and older: Discuss with your doctor.
  • Sexually Transmitted Disease (STD) tests
    • All ages: Both partners should get tested for STDs, including HIV, before initiating sexual intercourse.
  • Dental exam
    • All ages: One to two times every year.

• Take care of your breasts. Breast cancer is the most common type of cancer in women. The older a woman is, the greater her risk. Most women who develop breast cancer have no special risk factors for the disease, so it is critical to do what you can to detect cancer early.
  • Get a mammogram. It is the best way to find out if you have breast cancer. A mammogram is an x-ray picture of the breast. It can find breast cancer that is too small for you or your doctor to feel. All women starting at age 40 should get a mammogram every one to two years. Discuss how often you need a mammogram with your doctor. If your mother or sister had breast cancer, be especially proactive about getting a mammogram. Have the mammogram done right after your period because it might be less painful and more accurate than during your period.
  • Get a clinical breast exam. This is a breast exam done by your doctor or nurse. He or she will check your breasts and underarms for any lumps, nipple discharge, or other changes. The breast exam should be part of a routine check up.
  • Get to know your breasts. Some women check their own breasts for changes. If you find a change, it’s important to call your doctor or nurse for a visit. Make sure to watch the change you found until you see your provider.

• Take care of your cervix. Cervical cancer is a disease that you can help prevent. It happens when normal cells in the cervix change into cancer cells. Before the cells turn into cancer, abnormal cells develop on the cervix that can be found by a Pap test. Treating the cervix before the abnormal cells become cancerous can prevent future cancer.
  • Get a Pap test. The best time to get a Pap test is between 10 and 20 days after the first day of your last period. Do not have the test done when you have your period and don’t use douches, vaginal medicines (unless your doctor tells you to), spermicide foams, creams, or jellies two days before your Pap test. Talk to your doctor about how often to get Pap tests.
  • If you have sex, stay with one partner who only has sex with you. Human papillomavirus (HPV) is a group of viruses that can be passed through sex. HPV can cause abnormal changes on the cervix that can lead to cervical cancer. Using condoms every time you have sex may reduce your chances of getting HPV. HPV can also be transmitted by skin-to-skin contact with sores or infected genital skin that looks normal.
  • Ask your doctor about an HPV test. In combination with a Pap test, an HPV test helps prevent cervical cancer. It can detect the types of HPV that cause cervical cancer.
  • Eat a healthy, balanced diet with delicious fruits and vegetables. In particular, carotene and vitamins C and E may reduce the risk of cervic cancer. Carotene is found in tomatoes, carrots, sweet potatoes, and broccoli. You can get vitamin C by eating fruits and vegetables. Load up on oranges, green and red peppers, broccoli, and strawberries. Good sources of vitamin E include sunflower seeds, almonds, and peanuts.

• Take care of your teeth. Good oral health helps you have a lot more than a pretty smile – it also helps your overall health. Keep your teeth, gums, and mouth healthy by having regular oral exams, practicing good oral hygiene, and eating a healthy diet.
  • Drink fluoridated water and use fluoride toothpaste. Fluoride protects against tooth decay at all ages.
  • Brush your teeth at least twice each day. Aim for first thing in the morning and before going to bed. Once a day, use floss or an interdental cleaner to clean between teeth to remove food that your toothbrush missed.
  • See your dentist twice a year for an oral exam. Make an appointment right away if your gums bleed often, if you see any red or white patches on the gums or tongue, have mouth or jaw pain that won’t go away, have sores that do not heal within two weeks, or if you have problems swallowing or chewing.
  • If you are pregnant, have an oral exam early in your pregnancy.
  • Don’t smoke. Smoking raises your risk for getting gum disease, oral and throat cancers, and oral fungal infections.
  • Have a well-balanced, nutritious diet. Limit sugary foods.
  • If you have diabetes, practice good oral hygiene to prevent gum disease.
  • Have an oral exam before beginning cancer treatment. This will help prevent or limit other oral problems or tissue damage.

• Keep your heart healthy. Heart disease and stroke – two main cardiovascular diseases – are the first and third causes of death for women in the U.S. Learn what you can do to improve your health now and for years to come!
  • Don’t smoke. It’s no surprise that smoking hurts your heart. So if you smoke, try to quit.
  • Get your cholesterol tested. If it’s high (above 200), talk to your doctor or nurse about losing weight (if you’re over weight) and getting more active. Ask if there’s medicine that may help.
  • Know your blood pressure. Have it checked to make sure you’re on track. If it is high talk to your doctor about how to lower it.
  • Get tested for diabetes. If you have diabetes, keep your blood sugar levels in check. This is the BEST way for you to take care of yourself and your heart.
  • Eat heart-healthy foods. Eat whole-grain foods, vegetables, and fruits. Choose lean meats and low-fat cheese and dairy products. Limit foods that have lots of saturated fat, like butter, whole milk, baked goods, ice cream, and fatty meats.
  • Keep a healthy weight.
  • Eat less salt. Use spices, herbs, lemon, and lime instead of salt.
  • If you drink alcohol, don’t have it more than one drink per day. Too much alcohol raises blood pressure and can raise your risk for stroke other problems.
  • Get moving! Get at least 30 minutes of physical activity on most days, if not all days, of the week.
  • Take your medicine. If your doctor has prescribed medicine to help you, take it exactly as you have been told to.

• Take care of your bones. Women of all ages need to take steps to keep their bones strong. Unfortunately, millions of women already have or are at risk for osteoporosis (oss- tee-oh-puh-ro-sis). Osteoporosis means that your bones get weak, and you’re more likely to break a bone. Because there are no symptoms, you might not know your bones are getting weaker until you break a bone! There are steps you can take to stop your bones from becoming weak and brittle.
  • Get your bones tested. If you are age 65 and older, get a bone density test. If you are between ages 60 and 64, weigh less than 154 pounds, and don’t take estrogen, get a bone density test.
  • Get enough calcium each day. You can get it through foods and/or calcium pills. Talk with your doctor to see which kind of calcium pill is best for you.
  • Get enough vitamin D each day. You can get vitamin D through sunlight, foods, and vitamin pills. You need 10 to 15 minutes of sunlight to the hands, arms, and face, two to three times a week.
  • Get moving. Being active helps your bones by slowing bone loss, improving muscle strength, and helping your balance.
  • Eat a healthy diet. You can get the nutrients you need by eating foods like lean meats, fish, green leafy vegetables, and oranges.
  • Don’t smoke. Smoking damages your bones.
  • Drink alcohol moderately. If you drink, do not drink more than one alcoholic drink per day.
  • Make your home safe. Reduce your chances of falling: use a rubber bathmat in the shower or tub; remove throw rugs; and install grab bars in the bath or shower.
  • Talk to your doctor about medicine. Some medicines can prevent or treat bone loss.
  • Teach your daughter early. Making good choices for healthy bones should start in childhood and become habits that last.

• Manage Stress. Women today have busy, demanding lives. You may feel pulled in different directions and experience stress from dealing with work, family, and other matters, leaving little time for yourself. Learning to balance your life with time for your self will give you big rewards.
  • Relax. Try deep breathing, yoga, meditation, or massage therapy.
  • Make time for yourself. Set aside at least 15 minutes each day to do something for yourself, like taking a walk or calling a friend.
  • Sleep. Sleeping helps both your body and mind. Try to get seven to nine hours of sleep every night.
  • Eat healthy. Try to fuel up with fruits, vegetables, and whole-grain foods, such as whole-grain crackers and breads.
  • Get moving. Believe it or not, getting physical activity not only helps relieve your tense muscles, but helps your mood too!
  • Talk to friends. This can help you work through your stress.
  • Get help from a professional if you need it.
  • Compromise. Sometimes, it’s not always worth the stress to argue. Give in once in awhile.
  • Write down your thoughts. Keeping a journal can be a great way to get things off your chest and work through issues.
  • Help others. Helping someone else can help you. Help your neighbor, or volunteer in your community.
  • Get a hobby. Give yourself time to explore your interests.
  • Set limits. Set limits with yourself and others. Don’t be afraid to say NO to requests for your time and energy.

We know that there are many barriers to better health—some we have control over and some we don’t.  We also believe that money should not be one of them. If you need tobacco cessation resources, access low-cost breast, reproductive or oral health care, or just want to know more about being healthy, call us at (970) 484-1902 or This e-mail address is being protected from spambots. You need JavaScript enabled to view it .