Sometimes, we focus on taking care of everyone around us and end up forgetting about our own health. It’s important to make sure you are taking care of yourself as well. Here are a few things that will help you stay healthy.

Daily Checklist

  • Meet calcium recommendations
    Goal: 1,000-1,300mg/day
    Calcium is not only good for bone health, but also can reduce the risk of high blood pressure and help with symptoms of PMS. To reach this goal, include calcium-rich foods in your diet like yogurt, salmon, broccoli, and enriched cereals. If diet isn’t enough, ask your Meijer Pharmacist which supplement may be right for you.
  • Decrease stress
    Goal: take time for yourself every day
    When you’re stressed for long periods of time, you can start developing health problems like heart disease, digestive problems, depression, and obesity. To help decrease stress set time aside each day to focus on using relaxation tools like bath salts, herbal teas, yoga and reading.

Weekly Checklist

  • Exercise regularly
    Goal: exercise for 30 minutes a day, 5 days a week (or as recommended by your doctor)
    Regular exercise will not only help to control your weight, but also reduce risk for developing cardiovascular disease, type 2 diabetes, and some cancers—not to mention improve your mental health. Incorporate exercise into your daily routine with activities you enjoy, like walking or playing tennis.

Monthly Checklist

  • Breast Exam
  • Goal: be aware of how your breasts look and feel, and report any unusual changes to you heath care provider right away. The American Cancer Society emphasizes breast awareness, which means you should know how your breasts look and feel, and be alert to any changes that you notice while showering, dressing, etc.

Yearly Checklist

  • Schedule a physical
    Many different serious illnesses and diseases don’t have physical symptoms early on. Annual checkups are vital to catching these problems before they get worse. Physicals should include:

    • Blood pressure check
    • Cholesterol check
    • HPV screening
    • Mammogram after the age of 40 (if you’re at risk, talk with your doctor about starting earlier than age 40).

Life Occasions

  • Pregnancy
    “Eating for two” doesn’t mean that you should be eating twice as much food. Pregnancy only calls for about 300 more calories per day than normal. It’s recommended to eat a well-balanced diet and take daily prenatal vitamins to get extra nutrients.

    • Vaccinations during pregnancy

It is now recommended that pregnant women receive a dose of Tdap during EVERY pregnancy, even if the woman has had it before! Protection against pertussis will be passed from the mother to the fetus and will continue to protect the baby after birth.

It is also recommended that pregnant women receive the flu shot. The flu shot protects both the mother and baby from influenza. The flu shot is considered safe to use in pregnant women.

For more information on ways you can stay healthy, click here.

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