Health Tips

Adolescent and Young Women

Adolescent Girls

  • Consider keeping a consistent bedtime schedule. You will develop a habit, which will allow you to fall asleep much easier at night.
  • Another advice for better sleep is to keep you electronics at bay! The same way many recharge their computers and/or phones at night, you need to recharge your energy. Close your computer and put your phone on airplane mode to avoid calls, texts or app notifications that can be a distraction to your sleep.
  • Exercise daily or at least 3 times a week. I know you've heard it before, but the benefits are worth the repetition. Not only does it help you look and feel good, it prevents the likeliness of developing illnesses and diseases, such as diabetes or cancer.
  • You are what you eat. I'm sure you've heard that before. Your eating habits influence how well your body and brain function on a daily basis. Eat smart! Research the ingredients on the nutrition facts of some of the foods you eat. Research the impact that different foods have on your body. You will be surprised!
  • So far, you've received advice about sleep, nutrition and exercise. Now, think about how all of these aspects are related to each other. What happens to you when you sleep well, exercise daily, but don't eat correctly? Are you actually improving your health? What happens to your body physically and mentally when you exercise daily, but deprive yourself from sleep? Think about different scenarios and do your research!

Women in their Reproductive Age

  • Create time for self-care. Make it your responsibility among alI the others things you have to do on a daily basis to relax your mind and body. It can be something as simple as having a warm bath with sea salt and essential lavender oil.
  • Exercise regularly. Maintaining a healthy a body is also a part of self-care. Try a fitness group class such as zumba or strength training. If you prefer working out in the comfort of your home, use the Internet to find fitness videos. There are plenty of websites with free videos. In fact, is a great place to start.
  • Have a daily to do list. Prioritize the things you need to do for the day. Your to do list is your guide and will help you stay away from distractions. ( Don’t forget to include self-care and exercise!)
  • Ask for help when you feel overwhelmed. Nobody can do everything on their own. Depending on where the help is needed let a close friend, a family member or a trusted colleague know that you are in need of support. Asking for help is not a weakness.
  • If sex is an important aspect in your life, make time for it! Did you know that hormones released during orgasm increase your emotional well-being and immune system?
  • Communicate your desires and your dislikes to your partner when it comes to sex. Some women might feel uncomfortable or fear they might hurt their partner’s feelings if they do. Try writing down what you would like to share first, so that you feel prepared, and use “I” statements during the conversation. Letting your partner know how to please you makes them a better lover. Better lover = great sex!



  • Make changes where it’s needed in your diet and adjust your diet based on your activity level.
  • After 40 years old it’s important to increase your calcium intake to prevent bone loss.
  • Eat foods that are high in fiber and drink an adequate amount of liquids.
  • Cut the salt intake. Too much salt with negatively affect your blood pressure.

Important Checkups

  • Make an appointment for a mammogram once or twice a year to check for breast cancer.
  • Visit your dentist every six months.
  • Take a pap smear plus HPV DNA test and pelvic exam to check for cervical cancer every five years or as recommended from your doctor
  • Have your blood pressure taken each year or every other year to verify any hear risk and measure your blood pressure.


  • Exercise! Incorporate weight-bearing exercises in your weekly activities. Individuals over 40 years start losing 1 percent of muscle mass per year.
  • Add cardio to your weight bearing exercises. They both help with bone strengthening.
  • Consider exercising everyday.
  • Try resistant training to keep your body fit and toned.

Other Health Tips

  • Avoid putting yourself last. If you have a family, don’t allow your family needs neglect yours
  • If you are a smoker, think about quitting. Smoking cigarettes is linked to aging and increased risk of heart disease.
  • Learn about your family health history in order to know if you are more at risk of certain illnesses.
  • Consider ways you can practice self-care.

Mature Women


  • Exercise on most days of the week. Exercising has positive effects on your body and your brain. Individuals who exercise on a daily basis are able to make better decisions than those who don’t according to certain studies.
  • If you want to slowly incorporate physical activity in your daily life, start walking for 30 minutes every day. You have the choice of either doing the 30 minutes altogether, 15 minutes twice a day or 10 minutes 3 times a day.
  • Adding weight training in a weekly workout routine will increase you bone density, muscles, ligaments and tendon strength. It will also improve your balance while walking, which decreases falling incidences.
  • Activities that will allow your heart rate to rise such as swimming or running prevent the hardening and blockage of the arteries which causes atherosclerosis. Atherosclerosis could lead to strokes or heart disease.


  • As you begin to change your eating habits for a healthier one, make a list of what you intend to buy at the grocery store and stick to it.
  • Start eating healthier by buying more vegetables, fruits, seafood and foods that contain fiber. (Be sure to check with your doctor to see if there are certain foods you have to avoid, add or continue eating.)
  • Reduce you’re salt intake by decreasing the amount of salt used while cooking and use spices and herbs to give flavor to your food.
  • Avoid drinks containing a great amount of sugar and drink water instead.


  • If you are taking medication and sex is an important aspect in your life, ask your doctor about the effects the medication can have in your sex life if any. It’s important to firmly address your values and needs to your doctor.
  • Health conditions can prevent one from experiencing satisfying sex. Talk about it with your doctor and/or ask to be referred to a health professional that can help you in that particular area. For sexual issues that are more emotional or psychological seek a sex therapist.
  • Practicing safe sex such as using condoms is important regardless of age. Even if you’ve reached menopause and can’t get pregnant, you can still contract sexually transmitted diseases. Protect and enjoy your sex life!
  • Certain health conditions can prevent someone from having intercourse, but sex does not always mean intercourse. Look for resources that can educate you on different sexual activities you can do with yourself or you and your partner.

Useful links: NIH women’s health; American heart association, susan koman breast cancer foundation; AWIS-NJ; Rutgers Institute for women’s leadership