Mesdames, it’s time that we place ourselves at the top of the priority list so that we can upgrade our lifestyles, make healthier choices for ourselves and families, find time to exercise, and engage in other uplifting activities. The truth is, when a black woman becomes ill or her well-being suffers, the community of people depending on her struggles as well.
We are arming you with a checklist that will not only educate, but empower you as well. Here are fifteen things you can do daily, weekly, monthly and annually to make sure you are the optimal woman.
DO THESE DAILY:
1. Brush Up: Healthy teeth are as easy as brushing twice a day, but the real key is flossing. If there is bleeding, it can be easily remedied by, you guessed it, flossing daily. Don’t skip a day.
2. Sun Guard: We’ve been blessed with skin that maintains a youthful appearance, but that doesn’t mean we can neglect to protect our skin from the sun. An SPF 30 sunscreen should be applied daily to your face and neck. Most foundations and skin creams now come with some sort of SPF already in them, so there’s no excuse.
3. Catch Some Zzzzzz: The exact amount each person needs varies, but as a general rule you should get between seven and nine hours a night. You’ll feel better and decrease your risk of obesity, type 2 diabetes and hypertension while you’re at it.
4.Vitamins Are Our Friends: Look for a multivitamin with 800 to 1,000 IU of vitamin D and 18 mg of iron. The vitamin D may play a role in keeping your heart healthy and reducing your risk of breast cancer. A significant amount of iron–which carries oxygen in the blood–is lost each month when we have our period, so that needs to be replenished.
5. Join The Breakfast Bunch: We always hear that breakfast is the most important day because it is! Your body needs the nutrients to get going and what you eat in the morning, sets the tone for your entire day. You won’t have to worry about calcium supplements if you grab a yogurt a glass of milk or soy or have a bowl of cereal. If you’re mornings are super-busy, you can eat a hard-boiled egg or an apple on the go.
6. Relax, Relate, Release. Ideally you’ll have 15 minutes, but just five minutes a day of complete silence can rejuvenate you. Stress causes high blood pressure, heart disease, and just makes you not fun to be around. Meditate, a few deep breathing exercises or prayer works.
DO THESE WEEKLY:
7. Work It Out: The Centers for Disease Control and Prevention recommends 2.5 hours per week of exercise, so let’s pump that number up and make it 3 hours, Mesdames. This will help maintain your health, and if you want to lose weight, put in extra gym time. You can do it!
8. Do Something Fishy: You’ve heard it before, Omega-3s protect against heart disease, so have salmon, flounder or oysters (the best sources for omega-3 fats) two times a week. Not a seafood person? You can have walnuts or fish oil supplements.
9. The Big O: We’re not talking about watching Oprah. Having an orgasm, ahem, whether with a partner or alone, can stimulate mood-boosting chemicals, which can give you a more satisfying night of sleep. Tell you something you didn’t know, right?
DO THESE MONTHLY:
10. Write Your Period On A Calendar: You don’t have to write it on your calendar at work or on the refrigerator, but make sure you keep track of your cycle an when it begins and ends. Irregular menstrual cycles can be a sign of fibroids or a hormonal imbalances that can affect fertility.
11. Keep Track Of Your Weight: Don’t get obsessed and start weighing yourself every day, but keeping rack of your weight is important. Maybe you’ve had a summer of margaritas and need to cut back on those and amp up your workouts.
DO THESE ANNUALLY:
12. Pearly Whites: It’s recommended that we all get our teeth professionally cleaned twice a year. Check for cavities or other serious problems.
13. Visit Your Gynecologist: Women age 21 and up should have a pelvic exam at least once a year. Some gyno’s also do your annual clinical breast exam, so have that done as well. Talk about birth control, STDs and have a Pap smear, if necessary.
14. Don’t Stress Out: Every woman needs to have her blood pressure checked at least every two years. Your blood cholesterol needs to be checked every five years.
15. Skin So Soft, And Safe: If you spend a considerable amount of time in the sun, then you should see a dermatologist. They can diagnose skin problems that your family doctors may not be able to check.
