Steps to improve women's health
By Laurie Hlavaty

If you want to give yourself a gift for Mother's Day, go out and buy a jump rope. It's a suggestion Dr. Padmavati Garvey makes to many of her patients.

Jump-roping is inexpensive, can be done anywhere and, most important, it's good for you.

"The number one thing that I see women not doing that they really need to do is exercise," said Garvey, an obstetrician and gynecologist with Mount Kisco Medical Group in Poughkeepsie and Fishkill.

And while federal fitness guidelines recommend up to an hour of exercise most days of the week, it doesn't have to be all in one dose, experts say.

Just increase your activity level, Garvey said. This can mean walking around the field while your child is playing soccer, getting in a game of tennis with your spouse - or regularly picking up that jump rope.

"If you can take 15 minutes and just jump rope ... hours later, if you find yourself watching TV, pick up the jump rope," she said.

In addition to being Mother's Day, today kicks off National Women's Health Week - a federal initiative to encourage women to make health a priority.

It's coordinated by the Department of Health and Human Services' Office of Women's Health, and the theme is "It's Your Time" - referring to steps women should take for a longer and healthier life.

Being overweight or obese is a major - and preventable - health problem that can lead to many other conditions, from diabetes and heart disease to orthopedic problems, Garvey said.

"The more I practice medicine … I see that that's really the crux of 90 percent of health problems," Garvey said.

She stressed the importance of annual mammograms and cholesterol and blood pressure checks as well.

"But I really think the most important thing people can do doesn't really involve seeing a doctor … Focus on diet, cook more at home, eat more plant-based foods and low-fat, high-quality protein. And be as active as you can and really keep your weight under control."

In recognition of Women’s Health Week, we asked other local health-related professionals their thoughts on steps women can take to better care for themselves.

Holly Anne Shelowitz is a certified nutrition counselor and owner of Nourishing Wisdom in Rosendale:

Women can be so giving, and we go, go, go. So often I hear my clients say there is just no time. It is so important for us to make the time to play. Time to just rest and breathe - to watch the trees sway in the breeze and notice how the clouds move. To breathe in the sweet air of the season and think about what brings us pleasure.

I know this may sound corny; however, I believe when we keep going and going, and life becomes about checking things off our to-do list, we get really cranky. And, after years of this, it can be easy for illness to set in. Pleasure and fun keeps us young, healthy and vital. We all need to make time to just kick back and read, go dancing or get a massage.

I believe it's just as important to find pleasure in simple cooking, eating delicious healthy food, and to spend time with people we feel good being around. Being truly healthy is looking at our whole life and taking the time to check in with ourselves about how it's all going, as we would with a cherished friend.

Liz Pickett, a doula, mom of four and health educator through Maternal Infant Services Network of Orange, Sullivan, Ulster:
I believe a contributing factor to stress and general unhappiness in women's lives is difficulty managing time. There must be a way we can dedicate more of our time todoing absolutely nothing. It seems as though wherever there is a space or a moment that isn't occupied in our planners, we need to fill it. If it isn't work related, it is somehow tied to busy work such as doing dishes or laundry Instead of Mother's Day, we should call it, Sit On Our Hands Day.

Sarah Urech, a social worker and director of the Oncology Support Program at Benedictine Hospital in Kingston, is also a performer and teacher with the improvisational Hudson River Playback Theatre:

It's always useful to be reminded about the importance of taking care of ourselves by eating well, exercising and reducing stress in our lives. I am grateful for every moment of good health. From my work, I am aware we never know what's around the corner. I would like to emphasize the importance of finding a passion and practicing it regularly, whether it's art, music, nature, sports, community service or gardening ... so long as it's active and/or creative and brings you into the present moment - something that brings you joy and pleasure just by doing it.

Sing a song
I have always loved to sing, and for the past two years have been studying harmony singing with a friend. No matter how much pressure I am experiencing in a given week, when we are singing together, it all melts away and I am focused in the present: physically, vocally, mentally, emotionally and even spiritually. Singing is also a great way to express gratitude and celebrate life!

Judy Eisele, a holistic health counselor in White Plains originally from Dutchess County and a columnist for the Journal's Living & Being magazine:

All too often, I hear women say they don't have any time for themselves. There seems to be a natural tendency for women to help others, and then if there's any time left over they will help or care for themselves. What many women don't realize is we are not only short-changing ourselves but also those around us, if we don't take some time for what we need.

Taking some time each day to do something for yourself is so important, and that also includes eating well. Many of my clients will explain to me they are tired and don't have time to cook. But there's a real need to connect the dots between feeling tired, being stressed and not eating healthy foods.

Cut down on sugar
If you can avoid or eliminate one thing, I would suggest sugar, and that includes artificial sugars also. Excessive sugar contributes to a host of ailments such as anxiety, asthma, constipation, depression, fatigue, hormonal problems, indigestion and weakened immunity. Instead of having a sugary cereal or danish for breakfast, try a slice of hardy whole-grain bread with almond butter. It will certainly do your body good.

Judy Swallow, a psychotherapist and licensed creative arts therapist in New Paltz:

Women are well known for putting their own needs on the back burner while they help others. However, when we give priority to our own self-care, we find the grounding and nourishment needed to become our own best selves, as well as models for those we love.

You can listen to your body/mind/spirit in quiet times. When you tune in, become aware, and breathe, and move the way your body wants to. It's so refreshing! You can listen to the feelings as messages from your body, get images, draw or dance them. Enjoy!

Linda Stoll, a pastoral counselor and life coach, based in Poughkeepsie:

I think it's vital for women to tend to themselves in every area of life - physically, emotionally, mentally, spiritually. Too much or too little in one area of life leaves us unbalanced and unhealthy. We're often so busy caring for everyone else that we forget that if we don't keep our own well full, sooner or later there will be little of benefit to share with others. I often tell my clients that when the oxygen mask comes down in front of us on the airplane, we are told to put it on ourselves first, before we tend to those who depend on us.

My own health issues four years ago forced me to re-evaluate my lifestyle. Gall bladder surgery, Lyme disease, perimenopause, a stressful work situation and poor boundaries all collided and left me struggling with anxiety and depression. I had to learn the hard way to begin to take care of my body, care for my soul, shut off the computer, reconnect with those who were important to me, start spending time doing things I loved.

Bess Rodgers, a new mom and executive director of the Dutchess County Medical Society:

Women should take a few minutes each day to listen to and cherish their bodies. So often, women tend to see their health and well-being as an afterthought, an item to be addressed after all else has been accomplished. Women of all ages and in all roles need to understand their own health and happiness must take priority if they truly want the same for their families. So all women should get to know their doctors, go to annual checkups, and take time to meditate and listen to what their bodies are trying to tell them.

Seek answers to all their health concerns, and remedies for all their unexplained ailments. Women should indulge themselves in the knowledge that life is meant to be happy and pain free and have the confidence to believe in themselves.