National Women’s Health Week (NWHW) is officially here! NWHW is a week-long health observance (May 10th-16th) led by the U.S. Department of Health and Human Services’ Office on Women’s Health. This week is designed to remind women to prioritize their health. Although every woman’s health approach is different, Dr. McCullar is providing her professional insight along with 4 ways that women can maintain optimal health.

Dr. McCullar is a board-certified family medicine specialist at Premier Independent Physicians of Rockwall in Rockwall, TX. She sees individuals aged 12 years and up and is accepting new patients!

1) Get A Mammogram Check-up

The U.S. Preventive Services Task Force Guidelines recommend that women begin screening at age 50 while the American Cancer Society recommends women begin screening at age 45. However, both organizations acknowledge that beginning screening at age 40 may make sense for some women. I personally follow the Mayo Clinic’s suggestion and recommend that most of my female patients begin screening mammograms at age 40. I also advise that women have mammograms every 1 to 2 years, depending on risk factors such as a family history of breast cancer and a personal history of abnormal mammograms.

Women under the age of 40 can perform breast self-exams in order to familiarize themselves so that they may recognize any changes that could occur. I also recommend that women of all ages have an annual physical at which time their primary care provider can perform a breast exam.

With that being said, there are many women who wonder if there is an age when they may no longer need to be screened for breast cancer. Based on the fact that women over the age of 75 have not been

With that being said, there are many women who wonder if there is an age when they may no longer need to be screened for breast cancer. Based on the fact that women over the age of 75 have not been included in studies of mammography, it is generally acceptable for women over this age to stop being screened. There is not enough evidence to indicate that women over the age of 75 will continue to benefit from routine mammography. However, I prefer to individualize this decision with my patients. If I have a very healthy 75-year-old with more than 10 years of life expectancy, it may be worthwhile to continue mammograms after the age of 75.

Emily McCullar, MD

Board-Certified, Family Medicine

included in studies of mammography, it is generally acceptable for women over this age to stop being screened. There is not enough evidence to indicate that women over the age of 75 will continue to benefit from routine mammography. However, I prefer to individualize this decision with my patients. If I have a very healthy 75-year-old with more than 10 years of life expectancy, it may be worthwhile to continue mammograms after the age of 75.

2) Stay Active. Stay Fit. Stay Healthy.

Maintaining a healthy weight can help reduce the risk of many serious health problems. Obesity can lead to a multitude of health problems including heart disease, diabetes, high blood pressure, high cholesterol, fertility problems, increased risk of some cancers, etc.

Regular physical activity and a healthy diet are key when it comes to attaining and maintaining a healthy weight. The World Health Organization recommends that each person gets at least 150 minutes of exercise weekly. This can be broken down, as suitable for an individual’s schedule, (ex: 50 minutes 3 times weekly, or 30 minutes 5 times weekly). If someone is seeking to lose weight, the recommended amount of exercise increases to 300 minutes. This may seem like a daunting task at first, but it can be achieved if gradual progress is maintained. I would encourage all readers to have regular checkups with their physician in order to discuss preventive medicine and allow your physician the time to individualize a plan for decreasing your risk of preventable diseases.

3) Meet Your Vitamin Needs

Vitamins play important roles in bodily functions such as metabolism, digestion, and the prevention of certain conditions. For example, the prevention of osteoporosis begins as early as childhood. Osteoporosis is a condition which causes bones to become weak and brittle. Women should be conscious of this disease as it is more common in women than men.

A healthy bone mass can be credited to good nutrition and meeting the body’s vitamin needs. Particular attention should be paid to an adequate daily intake of calcium and Vitamin D beginning in childhood and continuing throughout our life span. Generally, it is recommended that adults get approximately 1200 mg of calcium daily. Calcium is optimally absorbed when found in dietary sources, and some foods other than dairy have a surprising amount of calcium. Collard greens, for example, have over 200 mg of calcium per cup. For those that struggle to include 1200 mg daily of calcium in the diet, supplemental calcium has shown some benefit.

Additionally, exercise is very important throughout the life span to promote bone health. Children and adolescents benefit from high impact exercise to optimize bone accumulation during growth. As we get older, high impact exercise is less recommended. However, weight-bearing exercise is promoted to maintain healthy bones.

4) Prioritize Your Mental Health

We cannot discuss health without discussing mental health. It is just as important as physical health. The National Institute of Mental Health has stated that “more women than men are diagnosed with depression each year” and the World Health Organization has said that “depression is the most common women’s mental health problem.” Although the signs of depression vary from person-to-person, there are several symptoms that individuals should be aware of. Some may seem obviously related to a diagnosis of depression, for example, patients living with depression often express feeling down, depressed, or hopeless. Many people report low self-esteem and express feeling as if they have not met their family’s or their own expectations. In severe depression, some people have suicidal tendencies or thoughts of hurting themselves.

Other symptoms are a little more nuanced, like decreased interest or enjoyment in previously enjoyed hobbies or activities and difficulty concentrating. Symptoms that can be related to both depression and other mental illness diagnoses include trouble with sleep, feeling tired with little energy, and changes in appetite. This, of course, is not an exhaustive list of symptoms of depression and again, will vary from person-to-person, but if anyone (male or female) finds that they are experiencing some of these symptoms with some regularity, it might be a good idea to visit their primary care physician.

Every woman is different and the approach that each one takes to remain healthy will be too. However, we hope that these tips serve as great conversation starters and enhance your conversations with your healthcare provider. We always advise that you regularly meet with your primary care provider to ensure that you receive tailored medical advice. To see more general health tips, follow us on Instagram and Facebook!

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