From the experts

Prevention is the best cure: that’s the message from national women’s health organisation, the Jean Hailes Foundation for Women’s Health.

Experts at the Foundation say that early detection of chronic disease is the key to living longer and stronger. According to Dr Sue Reddish, director of the Jean Hailes Medical Centre for Women, women need to know how to make decisions so that they can take care of their health. “If you’re tired, stressed out, not eating well, drinking too much or you can’t remember when you had your last health-check, you need to take stock,” she said.

“Women tend to look after everyone else before they look after their own health,” says Dr Reddish. “There is so much women can do, together with their doctors, to avoid much of the age-related illnesses.”

Top women’s health tips from the experts

Tips on preventive health care from the Foundation’s Dr Sue Reddish, medical centre director:

• Are you due for a ‘healthy woman’s check’, including a 2 yearly Pap smear and ovary examination, mammogram and breast examination?
• Are you at risk of having a heart attack? You need regular blood pressure, diabetes and cholesterol checks, as well as a healthy diet and plenty of exercise?
• Have you been too busy to see your doctor about your own health issues because you are too busy looking after everyone else in the family – parents, partners, children and/or pets?
• Do you have a family history of cancers, such as breast, bowel or ovary? “You may need special investigations arranged to detect early problems.
• Why not go for a walk every day with a friend or family member? This will be great for your bones, weight, moods and hot flushes.
• Do you realise you can get effective help for PMS, menopausal moods and disorders, hormonal problems or iron deficiency from heavy periods?

Tips on good emotional health from Foundation psychologist, Gillian Needleman:

• Take time out for yourself. By nurturing yourself you’ll have the emotional energy to do other things you need to do. Recognise the things in your life that recharge you and ensure you do them regularly. A deep relaxing breath or a positive affirmation takes only a second. Go for a walk with a friend, make time for a chat with a friend, sit in the park, go to a movie, prepare a relaxing bubble bath, book a facial or manicure, or make time to do whatever you want to do.
• Think about your inner voice – what messages is it sending? Women whose internal dialogue is overly critical, perfectionistic, depressed or anxious will report reduced functioning than those who have learnt to support and encourage themselves.
• Do a regular emotional audit. Is there an issue that’s been on your mind? Do you have a management plan? What can you do and how can others assist you? Take time out to think about what’s going on in your life and how you can best manage it.
• Women who have a role or a number of roles say they feel good about themselves, have less illness and are more satisfied with their lives. Think about your own role/s. Is there a good balance?
• Talk to a psychologist if you need help managing difficult situations in your life.

Tips on healthy eating from Foundation dietitian Jenny McDonald:

• Women need to eat three serves of dairy – preferably low-fat – a day to protect their bones. A serve is 250 mls milk, 200 grams yoghurt and 35 grams cheese.
• Daily exercise for at least 30 minutes – preferably weight-bearing – will help protect against osteoporosis, weight gain, cancer, heart disease and will improve mood.
• Eating a variety of foods is important, including at least five different types of vegetables and two pieces of fruit each day.
• Including protein and foods with a low glycaemic index in each meal can keep you from feeling hungry.
• Including whole grains and fish will protect your health.

Tips on good bladder health from Foundation physiotherapist, Janetta Webb:

• Learn the right way to strengthen your pelvic floor.
• Make pelvic floor exercises a life-long habit, even if you have no symptoms.
• It’s important to contract your muscles when you cough, sneeze, laugh, lift or blow your nose to ensure good support to pelvic organs and good bladder control.
• Muscle strengthening can take months– persevere and seek help if needed.
• Don't hover over the toilet – sit down to ensure good bladder emptying.
• Remember that straining to empty your bladder or bowels will weaken your pelvic floor.
• Try not to go to the toilet ‘just-in-case’– only go when you really need to.