Every woman knows it can be almost impossible to find the right pair of jeans – they are either too baggy, too short, too long, too tight – or simply just don’t fit right. Jeans come in so many shapes, styles and sizes; just like us women. When you do finally find that perfect pair however, nothing looks better – and nothing feels better than wearing them in good health. The body going into those jeans is determined by other types of genes; the ones you inherited from your family. Use the healthy jean reminders below and wear your jeans in your best health now.
Head STRAIGHT to your doctor’s office to discuss family history and to make sure your diagnostic health tests are current.
- Have a complete physical exam and review your personal and family medical history once a year. Stay up to date on all necessary testing.
- Females should start getting mammograms at age 40. Are you aware that genetic counseling for breast cancer is offered right here at IRMC Physician Group? A women’s risk of breast cancer nearly doubles if they have a first degree relative (mother, daughter, sister) with breast cancer. And if you have a family history of other cancer’s, genetic testing may be crucial. Dan Clark, MD, FACS, has many years of experience with genetic testing and is accepting new patients.
RISE to the challenge of maintaining a healthy weight. LOWer the amount of fat, processed sugars, and non-nutritious calories in your diet.
- Staying within 20 lbs. of your healthy weight is crucial for good health.
- Plan on fruits and vegetables making up half of your meals and snacks.
- Read food labels – look for whole grains, fiber and avoid an item if sugar is one of the first 3 ingredients.
- Talk to your PCP about nutrition counseling or call the IRMC Institute for Healthy Living for a one-on-one at 724-357-8088.
Relax and reduce stress. Doing calming things you enjoy will help ease the tension and anxieties that tend to creep into our daily lives:
- Read a great article or book
- Listen to your favorite music
- Go for a walk
Put some FLARE into your diet. Eat fresh and colorfully. Aim for 5 or more colorful fruits and vegetables every day.
- Bored of the same apples, bananas and oranges? Try a fruit salad and include pineapple, berries and kiwis or make your own trail mix with dried fruits and nuts.
- Sick of the same carrot and celery sticks? Create salads to include nuts, low-fat cheese, heart- healthy avocado and add chick-peas for protein. Veggies on the go can include cherry tomatoes, or sliced nutrient-packed peppers.
Think BOOT camp – Get Moving! Stop smoking! Reduce alcohol intake! Get some sleep!
- Start out with 30 minutes of exercise 3 days a week. (and work your way up to 5!)
- Commit to quit – you may want to enlist your PCP’s help to quit smoking and definitely enlist family and friends for support.
- Alcohol should be limited to no more than 1 drink per day for women. (it’s loaded with empty calories)
- Aim for at least 8 hours of rest every night – sleep recharges and reenergizes your body.
OVERALL, just do more of what you know is good for you and makes you feel good. If you’re not confident you can accomplish it on your own, we are here to help. Call 888-452-IRMC (4762) to become established with a PCP or specialist.