To help you become healthy and hearty, we've found the four most important health choices every woman should make wisely, plus some smaller decisions that'll have a big effect on your health along the way.
1. Choosing a doctor
Call on word of mouth. A doctor's reputation – good or bad – is usually dead-on. So, if a friend or colleague raves about a gynae or a gastroenterologist, consider that a valuable recommendation. Once you've got the name of a good practitioner, make sure he or she is covered by your medical-aid plan.
Call the doctor's office. The way the doctor's staff treat you can shed some light on the overall practice style. If you're routinely put on hold for minutes at a time when you call, you may have a tough time reaching the doctor when you have an emergency. Before leaving for your appointment, call the doctor's office to make sure they're running on schedule.
Be sure they're registered. "All healthcare practitioners are supposed to be registered with the Health Professions Council of South Africa (HPCSA). Failure to register with Council constitutes a criminal offence," says Tendai Dhliwayo, the HPCSA communications officer. You have the right to ask a practitioner to produce her practising card. If you're not sure of a particular practitioner's status, call the HPCSA on 012-3389300, and the relevant information will be made available.
Meet face-to-face. The relationship between patient and physician is extremely personal, so this should be someone you feel you can talk to and trust. And have faith in your instincts – if you don't get a good vibe from the physician, keep searching.
Let the doctor know if she's the only one. Some women see only a gynaecologist once or twice a year and not a GP. But, if you don't keep your gynae informed that she's your only contact with the medical world, you may not be getting the important screening tests – such as blood-pressure readings and a cholesterol test – that you need.
2. Choosing contraception
Do your homework. Most women spend more time planning a weekend away than they do choosing which contraceptive to rely on for long-term peace-of-mind. The good news is that there are more choices than ever, but women have a responsibility to educate themselves about their options. Ask your gynae about some of the newer contraceptives on the market (like the patch, or new forms of the IUD).
Assess your needs. Narrow down the choices by asking yourself these questions: Do you want a contraceptive that's reversible (eg. a barrier method like the diaphragm, or a hormonal method, such as the Pill or patch) so you can have children in the future, or one that's permanent, if you're done having children or don't want any? Do you also need protection from sexually transmitted diseases? The answer is yes if you're not in a mutually monogamous relationship – and if so, consider condoms.
Use what you choose. The biggest contraceptive failure is failure to use the chosen contraceptive. No matter how good the method is, it doesn't work if it's still in the drawer.
3. Choose to make sleep a priority
Know the risks of sleep deprivation. Some people view sleep as a waste of time, but skimping on sleep (most of us need between seven and nine hours a night) does more than just make you cranky. Research shows a link between inadequate sleep and increased risk for a number of health conditions, such as type-2 diabetes, hypertension and obesity.
Studies indicate a connection between lack of sleep and low levels of the hormone leptin, which regulates the metabolism of carbohydrates. When leptin is low, the body craves carbs. What's more, not getting enough head-on-pillow hours may also weaken your immune system, putting you at greater risk of colds, flu and infection. And driving while sleep-deprived slows your reaction time and ups your risk of accidents.
Practice good sleep habits. To nab a better night's sleep: cut back on caffeine within six hours before bed, and if you smoke, quit, since both caffeine and nicotine are stimulants that can impair your rest.
Only get into bed to sleep – not to balance your budget or watch television. Turn all clocks – especially glowing digital ones – away from you; counting down the hours before you need to get up will just add to your anxiety. And, if you're stressed about something or worried you'll forget an item on tomorrow's to-do list, jot down your thoughts and then allow your mind to clear.
4. Choosing the right tests
Pap smears The Pap test detects cell changes in the cervix that may be pre-cancerous. But, if these cells are removed or destroyed, the progression to cancer can be prevented. If your Pap results come back abnormal, don't panic: it could be an infection, and you'll be asked to return in six months for another test.
If you're age 30 or older and have three normal Pap smears for three years in a row, ask your doctor whether you can get tested every two years. This is safe because cervical cancer is very slow-growing. If you're under 30, however, it is advised that you have a Pap every year. "It's still vital for all women to see a gynaecologist annually for preventive care, which may include breast and pelvic exams and tests," says Cape Town specialist obstetrician gynaecologist Dr Carol Thomas.
Cholesterol check "The build-up of plaque in the vessels carrying blood to the tissues begins in childhood and continues into adulthood," says Hilary Woodley, registered dietician at the Heart Foundation South Africa. "We always encourage young people to have their cholesterol tested," she says. If your cholesterol is found to be raised (5—7,5 mmol/L) or severely raised (above 7,5mmol/L), you still have time to make lifestyle changes, like developing healthy eating habits and exercising regularly. This means you have a better chance of preventing heart disease later in life.
Diabetes check If you're under 45 and have at least one risk factor for diabetes (such as being overweight or obese, or having a parent or sibling with the condition), ask your doctor for a blood-glucose test. If you're diagnosed with Type-2 diabetes, you can improve your health and control blood glucose with a healthy diet and regular exercise, which improve your insulin sensitivity. In some cases, though, medication is required.
little lifesaver no. 1
Keep the scale steady Maintaining a healthy weight can stave off a whole host of conditions, including heart disease, diabetes and even certain cancers.
little lifesaver no. 2
Lower the volume Blasting tunes on your nifty iPod can chip away at your hearing, resulting in premature hearing loss. (If you can't hear people chatting around you, you've pumped up the volume too high.)
little lifesaver no. 3
Drive safely Wear a seat belt at all times. And don't chat on your cellphone while driving; it puts you at significantly greater risk for an accident.
Image: Micky Hoyle
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