National Women’s Health Week is recognized from May 9th – May 15th this year. This week serves as a reminder for women to take care of themselves and to make their health a priority. At City of Oaks Midwifery, we believe that good health begins with regular exams, recommended screenings, and smart lifestyle choices. We are taking a look at some of the steps you can take to better your health:
No two women are the same, that’s why no two approaches to physical activity should be the same. Find a method that works for your age, physical abilities, and stage of life.
- Find time to be outdoors. Soak in the sunshine for at least 30 minutes every day if you can.
- Practice exercises that help to strengthen and build muscle.
- Whether it is gentle yoga stretches, a 30-minute brisk walk, aerobics, or dancing, just try to be active every day!
- If you are pregnant, there are ways to safely incorporate exercise into your routine, but always be sure to talk to someone on our team before implementing stretching into your routine to get the approval for physical activity. We also recommend warming up your muscles before starting. This can be as simple as a brisk walk or stepping in place.
Eat Well-Balanced Meals
- Lots has changed since the original food pyramid days. Nowadays, heart-healthy food choices include lots of vegetables and fruits and limit other foods that are high in saturated and trans fats and foods that are made with added sugars.
- It’s also important to eat foods that are high in certain nutrients and vitamins, like Vitamin D and Calcium. Foods that are high in Vitamin D include milk, yogurt, whole-wheat cereals, orange juice, eggs, and oily fish like salmon, trout, and tuna.
- The food we put in our bodies is oftentimes the best medicine, and this is true during pregnancy as well. For healthy pregnancy nutrition, we recommend a balanced diet complete with fruits, vegetables, proteins, carbohydrates, and fats.
- Be sure to take a multivitamin daily and if you are trying to conceive or are already pregnant, be sure to take a prenatal vitamin daily.
Take Care of Your Mental Health
This past year and a half have been hard. It has been especially hard for women’s mental health. It is more important than ever to take care of your mental health. Here are a few ways:
- Take time to unwind and unplug from technology and social media.
- Spend time doing an activity that you enjoy or learn something new.
- Stay connected with friends and family, whether that’s in-person or over the phone.
- Be mindful of changes in your mood and mindset. Talk to your healthcare provider if things start to change drastically.
- If you are pregnant, we believe that in order to have a healthy and happy pregnancy, the mother needs to feel healthy and happy. As nurse-midwives, we are here to help with every aspect of a woman’s pregnancy and birth, including caring for the mother’s mental health. Midwives are there to support a woman’s emotional health and wellbeing throughout every aspect of pregnancy.
- If you or someone you know has thoughts of self-harm, please seek help.
Healthy Sleep Habits
Practicing healthy sleep habits can help improve your physical and mental health and also helps to boost your immune system.
- Create a sleep routine and follow it. Try to go to bed at the same time at night and try waking up at the same time in the morning, even on Saturdays and Sundays.
- It is recommended to get at least 7 hours of sleep, but if you are able to go to bed earlier, 8 or 9 hours of sleep is great too.
While gynecological services are just part of a woman’s total health approach, we are proud to offer the following services:
- Well-woman annual exams
- Pap Smear screening
- Breast examination and cancer screening
- Contraceptive counseling and management
- Evaluation and treatment of abnormal uterine bleeding
- Evaluation and treatment of sexual dysfunction
- Screening for Sexually Transmitted Disease
- Menopause management
- Lifestyle and nutritional assessment
- Support for wellness goals
Talk to A Midwife
At City of Oaks Midwifery, we believe in caring for the whole woman in all stages of her life. To schedule an appointment with one of our certified nurse-midwives, call (919) 351-8253.