Celebrate National Women’s Health Week!

Information provided by the Centers for Disease Control and Prevention

National Women’s Health Week starts each year on Mother’s Day to encourage women and girls to make their health a priority. Even during the coronavirus (COVID-19) pandemic, there are safe ways for you to stay active and healthy.

Get Recommended Screenings and Preventive Care

Protect your health by getting the care you need to prevent disease, disability, and injuries. Regular check-ups are important. Preventive care can keep disease away or detect problems early so that treatment is more effective. During COVID-19, some health services are now being done either online or by phone. Talk to your healthcare provider to find out what screenings and exams you need and when.

• Many health insurance plans offer preventive services for women available at no cost.
• Learn tips to prepare to talk to your doctor or other healthcare provider, before your next appointment. Review your family health history. Write down any questions or issues you may have and take them to your appointment.

Get Moving

Physical activity is one of the most important things you can do for your health. It lowers your risk of heart disease which is the leading cause of death for women. With many people following social distancing guidelines, being physically active may be hard. Here are five ways you and your family can be active safely at home:

1. Find an exercise video online. Search the internet for exercise videos that are led by certified exercise leaders or trainers and match your interests, abilities, and fitness level. You can find videos to help you do aerobics, dance, stretch, and build strength. No gym or special equipment needed. You can also find videos created especially for kids and older adults.
2. Work out with items you have around the house. Use full water bottles, canned goods, or other items for strength training if you don’t have weights around the house. Stretch with a towel. Walking or running up and down stairs (that are clear of obstacles to avoid tripping) can be a great workout.
3. Make the most of screen time. While watching TV, your family can do jumping jacks during commercials or move along with the characters in a show or movie by walking or running in place.
4. Family playtime is a great time to work in physical activity. Hoola hoops, hopscotch, jumping jacks, and jump ropes are a great way for the whole family to get active. Games like Hide-and-Seek and playing catch keep everyone moving and having fun.
5. Housework and yardwork count! Vacuuming, sweeping, gardening, and cleaning inside and outside where you live all count towards your physical activity goal. And you’ll knock out some items on your to-do list while gaining health benefits.

If you choose to do physical activity outdoors, practice social distancing. Make sure to use a cloth face covering to protect yourself and others during COVID-19. You can learn more about how much physical activity adults, older adults, and children need on CDC’s website.

Enjoy a Healthy and Balanced Diet

Nutrition is an essential part of a healthy lifestyle. Learn the basics healthier eating habits and also safe ways to shop for food and other items during COVID-19.

• A healthy eating plan includes fruits, vegetables, whole grains, fat free and low-fat milk and other dairy products, lean meats, and is low in salt, saturated and trans fats, and added sugars.
• Women need folic acid every day for the healthy new cells the body makes daily. It’s also important to help prevent major birth defects when pregnant.
• Avoid drinking too much alcohol. Excessive alcohol use has immediate effects that increase the risk of many harmful health conditions and can lead to the development of chronic diseases. If you choose to drink, do so in moderation, which is up to 1 drink a day for women.

Prioritize Mental Health

Keep your mind and body healthy. Research shows that positive mental health is associated with improved health. It may be tough during COVID-19 to maintain healthy behaviors and manage stress. There are some important steps you can take to get the support you need to cope with stress:

• Take care of your body.
  • Take steps to prevent yourself from getting sick
  • Take deep breaths, stretch, or meditate
  • Try to eat healthy, well-balanced meals
  • Exercise regularly, get plenty of sleep
  • Avoid alcohol and drugs
• Take breaks from watching or listening to news stories and reading about COVID-19.
• Make time to unwind. Try to do some other activities you enjoy.
• Connect with others. Talk with people you trust about your concerns and how you are feeling.
• Find a local support group. Support groups provide a safe place for people to find comfort. You are not alone.
• Recognize when you need more help. If stress gets in the way of your daily activities for several days in a row, or you are thinking about suicide, talk to a psychologist, social worker, or professional counselor.
• If you are feeling overwhelmed with emotions such as sadness, depression, anxiety, or feel like you want to harm yourself or others:

• Call 911
• Visit the Disaster Distress Helpline, call 1-800-985-5990,
• Visit the National Suicide Prevention Lifeline or call 1-800-273-TALK (1-800-273-8255)
• Visit the National Domestic Violence Hotline or call 1-800-799-7233 and TTY 1-800-787-3224.

You can learn more about Mental Health & Coping During COVID-19 and Coping with Stress During Infectious Disease Outbreaks on CDC’s website.

Practice Healthy Behaviors

Daily decisions influence overall health. Small actions can help keep you safe and healthy and set a good example for others.

• Practice social distancing and protect yourself during the COVID-19 pandemic.
• Get enough sleep is important for overall health. It impacts how you feel and perform during the day. Adults need at least 7 hours of sleep each night. Children and adolescents should get between 8 to 12 hours of sleep depending on age each night.
• Avoid distracted driving, which is driving while doing another activity that takes your attention away from the road. Each day in the U.S., approximately nine people are killed and more than 1,000 injured in crashes that are reported to involve a distracted driver.
• Be smoke free. Smoking harms nearly every organ of the body and affects a person’s overall health. If you are ready to quit, call 1-800-QUIT-NOW (1-800-784-8669) or 1-855-DÉJELO-YA (1-855-335-3569 for Spanish speakers) or visit Smoke free Women for free resources, including quit coaching, a quit plan, educational materials, and referrals to other resources where you live. Get tips from former smokers.