Women are the caretakers and nurturers of the family.  Many times we are so busy taking care of others that we forget our own needs, or we put ourselves on the back burner.  Follow these simple guidelines and you’ll be on the path to a healthy and happy life.

 I.    Eat, Drink, and Be Merry

                       A.     Eat

1.      Eat a well balanced diet with plenty of fruits and vegetables, cereals, breads, some meat and fish, and few desserts.

2.      Eat a high fiber diet to prevent cancer and heart disease.

- Eat fruits and vegetables every day.  Broccoli (which protects bones and prevents cancer) is especially good.  Salads are a great source of fiber.

- Eat beans (“beans, beans are good for the heart”).

- Eat bran cereal.

3.      Eat a low fat, low cholesterol diet to prevent heart disease, weight gain, high blood pressure and high cholesterol.

   - Once a week eat fatty fish such as salmon, tuna or halibut.

4.      If you don’t eat a well balanced diet (and few of us do) take a good vitamin such as Centrum once a day.  Folic acid will prevent neural tube defects in newborns, therefore all women of childbearing age should take folic acid.

B.     Drink

1.      Drink 6 8 oz. glasses of water a day to increase hydration of the skin and prevent wrinkles.

2.      Drink 2-3 glasses of milk a day or take 1000 mgm of  Calcium to prevent bone loss.

C.     Be Merry

1.      Exercise

- 20-40 minutes of weight bearing exercise 3-5 times a week (brisk walking, jogging, biking) to prevent heart disease, weight gain, osteoporosis and high blood pressure.  Exercise is an excellent stress reducing tool.

2.      Sunshine

         - 20 minutes of exposure to ultraviolet light per day will  increase the  function of the immune system and reduce the risk of disease.  Exposure to sunshine at dawn increases the release of natural melatonin which decreases stress and elevates the mood.

3.      Laughter

 - The immune system is boosted by watching 30 minutes of a situation comedy a day or having a few good laughs.

4.      Reduce stress. 

- Get plenty of sleep each night.  Reduce stress by enjoying your pets, hobbies or walks in nature.  Take time for yourself .  Spend time with your friends .  Make time for romance.  Take a vacation.  Take a bubble bath, get a manicure, go shopping, have your hair done, read a book, get a makeover or massage.  Nurture your spiritual life.

II.                 Take your medicine and get your Mammogram

A.     Take 1 ¼ grain (one baby aspirin) per day to prevent heart disease.

B.     Estrogen

         - After menopause consider estrogen replacement therapy to protect against heart disease, bone loss (women taking estrogen may be at a
lower risk for Alzheimer's disease). 

       - Estrogen replacement therapy can be contraindicated in women

         with a strong family history of breast cancer or ovarian cancer.

C.     Get a mammogram once a year after age 40 to detect breast cancer. 

Do manual self breast exams once a month.

D.     Get a pap smear once a year.

E.      After age 50 get a colonoscopy every two years.  If you have a family history of colon cancer, get a colonoscopy before age 50.

III.              Skin Care

A.     Avoid the sun to prevent skin cancer and premature aging.

B.     Wear a sunscreen of SPF 15 everyday.

C.     Use Alpha Hydroxy cream to prevent wrinkles.

D.     Wash your hands for 15 seconds before eating and after using the restroom ( Sing “Happy Birthday” while washing your hands.  The song takes about 15 seconds to sing).

IV.              Avoid cigarette smoke

A.     Don’t smoke!  This will help to prevent cancer, heart disease, premature aging, high blood pressure and early death.

B.     Avoid secondary smoke to prevent respiratory infections.

           V.                 See a dentist twice a year

A.     Change your toothbrush every two months and after every illness.

Some women keep their toothbrushes longer than they keep their husbands!  A new toothbrush prevents the spread of disease and protects dental health.