Citizens Memorial Hospital | Vitality | Winter 2021

12 VITALITY Winter 2021 It’s time to focus on you Heads up, busy women everywhere: It’s OK—even necessary—to put yourself first sometimes, especially when it comes to your health. And that’s true no matter how much you’re juggling. It’s crucial to take care of both your body and mind. So put yourself on your to-do list with steps like these: Sit less and move more. Block out time for exercise. And treat it like a must-show appointment you wouldn’t cancel. You might be more faithful if you sign up for an exercise class or you make exercise dates with a friend or partner. But remember that any exercise is better than none, and you don’t need a gym. So walk your dog, romp with your kids on the playground and see stairs as opportunities. Don’t be a stranger to your doctor. One of the best ways to stay healthy is to see your personal physician (such as an internist or a family physician) regularly. That way you won’t fall behind on checkups and tests that can help you find health problems early, when they’re often easier to treat. Watch your weight. Getting to or staying at a healthy weight will reduce your risk for a slew of health problems, from heart disease and diabetes to certain cancers. A food diary or a tracking app can help you be more mindful of your eating habits. De-stress. Carve out time every day for something that gives you pleasure. Meet a friend for coffee, get lost in a book (at least for a little while) or stargaze at night. Recharge and enjoy. Sources: American Heart Association; Centers for Disease Control and Prevention; HealthCare.gov; National Institutes of Health; Office on Women’s Health It’s never too late to take care of your bones, especially when osteoporosis is a risk—which it is for many women. You can start right now to avoid getting this bone- weakening condition or help prevent it from getting worse. About 8 million women in the U.S. have osteoporosis, which means “porous bone.” It occurs when the body loses too much bone material, makes too little new bone, or both. The bone’s honeycomb-like structure becomes less dense, which means it can break more easily than healthy bone. This often happens unexpectedly—a fall or a bump can lead to a broken hip, backbone (spine), wrist or other bone. WHYWOMEN ARE AT HIGH RISK Older women are most vulnerable to developing osteoporosis. Their estrogen levels, which help protect bone density, decline after menopause. That’s why it’s recommended that women 65 and older get bone mineral density tests to see if they already have the disease or are at risk of getting it. In particular, white and Asian women have the highest chance of developing the disease. Other key factors include a family history of osteoporosis or broken bones after age 50, as well as the following: » Having early menopause or ovaries removed before menopause. » Not getting enough calcium or vitamin D—or both— throughout life. » Not exercising or being on extended bed rest. » Smoking. » Taking medications—including medicines for arthritis and asthma or some cancer drugs—that may decrease bone density. » Having a small body frame. WOMEN Is it time for another mammogram? Don’t delay. Make an appointment today. Call 417-328-6261 . Understand your risk for osteoporosis