12 Tips To Help You Take Charge of Your Health & Wellbeing
Life is often a journey filled with unexpected events, and one of the most unsettling surprises can be a sudden health scare. Whether it's a personal ordeal or a concern for a loved one, a health scare has the power to turn our world upside down in an instant.
Health conditions may arise at any age, so I’m writing this blog to raise awareness and to guide you on how you can start taking charge of your overall health. Here we’ll discuss how you can stay in tune with your body — from physical fitness and mental well-being to reproductive health and more. I’m excited to explore these essential aspects of health that deserve our attention and care, especially for parents out there who have little humans depending on them.
Without further ado, let’s get into it!
Book Regular Health Check-ups
This is so important. We had a little bit of a scare with my husband, Emil, last year when he collapsed during a run. We always say, “If we had done regular check-ups, and got regular blood work, we could’ve possibly avoided what had happened.” So don’t put it off, schedule regular check-ups with your healthcare provider to monitor your overall health and address any concerns way in advance. Be sure to also discuss age-appropriate screenings such as mammograms, cervical cancer screening (Pap smears or Human Papillomavirus (HPV) tests), and bone density tests with your doctor.
Eat a Healthy & Balanced Diet
Obviously, you know that I’m a big advocate for eating a healthy and balanced diet. I believe in eating foods that help us thrive, food that fuels us and foods that give us energy - think about eating the rainbow. I don’t believe in restrictive diets, I just don’t think they’re sustainable. Get to know what makes your body feel good, while at the same time keeping things in moderation. Make it a habit to consume a balanced diet filled with wholesome foods. Stay hydrated and limit processed foods, sugary snacks, and excessive caffeine and alcohol.
Get Moving
I’m all about fitness, but this doesn’t mean just going and working out in the gym. I think fitness can be a movement of all kinds. Prioritize movement every single day - going for a walk or going for a ride with your kids counts too! And aiming for 30 minutes a day. It’s also important to lift some weights to help with your bone density and your muscle mass, aiming for 3-5 times a week of strength training.
Take Care of Your Mental Health
I refer to this as mental fitness and it’s huge for me because I think it made such a difference in my overall well-being. I’ve started meditating in the morning and at night. I also use a gratitude journal and speak with my daughters’ about what they’re grateful for every single night. If you’re not into meditating, even just doing deep breathing techniques can really help you keep grounded and calm. Reach out for support if you're experiencing feelings of anxiety, depression, or other mental health concerns. Last but not least, don’t be afraid to try new things and explore new hobbies!
Don’t forget about Your Sexual and Reproductive Health
Practice safe sex to prevent sexually transmitted infections (STIs) and unintended pregnancies. Consider regular gynaecological check-ups, and discuss birth control options and family planning with your healthcare provider. Another way you can take charge of your sexual and reproductive health is by making sexual health screening part of your routine or habits, such as getting screened and tested for HPV to reduce the likelihood of Cervical Cancer.
For those who aren't familiar with this term, the human papillomavirus, or HPV, is more than 100 related viruses. They mostly spread through sexual activity and many adults get an HPV infection sometime in their life, but they might not even notice because it usually doesn't show any symptoms. Often, the body gets rid of the virus on its own, kind of like when you recover from a regular cold. However, if the type of HPV is more dangerous and doesn't go away, it can increase the risk of various cancers, like cervical cancer in women.
When you get an HPV test, your doctor will collect a tiny sample of cells from your cervix. These cells are then sent to a place like LifeLabs for examination. Here they look for the presence of HPV and then genotype it to see if the high-risk HPV commonly associated with cervical cancer is present. If you’re interested in getting tested, or to learn more, please click HERE.
Prioritize Breast Health
This is a big one! I think we should get comfortable performing regular breast self-exams and report any unusual changes or lumps to your doctor. Discuss mammograms and breast cancer screenings with your healthcare provider as well - I had to do this myself earlier than typically recommended since I have a history of breast cancer in my family.
Heart Health is Wealth
Do your part and take care of your heart. You can start by being aware of your blood pressure and cholesterol levels, and take steps to manage them if needed. A healthy balanced diet plays a huge part in your heart health, so it’s really important to eat well, stay active, and avoid smoking and excessive alcohol consumption.
Immunizations matter
Stay up-to-date with recommended vaccinations, including flu shots, HPV vaccines, and other age-specific immunizations.
Get in Those Zzz’s
Sleep is often underrated and many of us put it low on the priority list. However, I highly recommend aiming for 7-9 hours of quality sleep each night to support your overall health and well-being. I find it really helpful to set a bedtime alarm to remind yourself to wind down and start getting ready for bed - turn off your screens or even put your phone in another room if that helps you concentrate on getting to bed on time.
Make Self-Care Top of your To-Do List
Make time for activities that bring you joy and relaxation, whether it's reading, spending time with loved ones, or pursuing hobbies. Self-care is not selfish!
Healthy Skin is In
Protect your skin from sun exposure by wearing sunscreen and protective clothing. Perform regular skin checks to monitor for any changes in moles or skin conditions.
Stay Informed
Keep yourself informed about your family medical history and be proactive in addressing potential genetic risks. Stay updated on the latest health guidelines and recommendations.
There you go! Please note that I’m not an expert when it comes to medical health stuff, so please remember that everyone's health needs are unique; this is why it's important to work closely with your healthcare provider to create a personalized health plan that addresses your specific needs and goals.
I hope you've found inspiration and valuable information to enhance your well-being and take charge of your health journey. Remember, your health is a treasure worth investing in, and every step you take toward self-care is a step toward a brighter future.
🌟 Huge thanks to LifeLabs for supporting this blog post and their mission to empower women to prioritize their health through the HPV Cervical Screening Test. By making screenings a habit, we're embracing a path to proactive health management. If you’re interested in getting tested, or to learn more, please click HERE. And please don’t forget to spread the word to all the women you know!
Stay strong and stay well.
Yours in health,
Trisha xx