Consider all of the options

If you are not sure about becoming pregnant, it’s important to think about all of the options out there. That way you can make that decision when you’re ready. And timing is everything — your ability to have a healthy pregnancy decreases as you age, but having a baby before you’re ready can also cause problems. Contraception, known as birth control, gives you the chance to plan your life or pregnancy at a time that’s right for you.

Vitamins are packed with power Jump-start your health and take a multivitamin every day with at least 400 mcg of folic acid. Folic acid helps with your energy level. If you decide to become pregnant, having taken folic acid before pregnancy will help your baby’s nerves and brain grow properly. As a bonus, you’ll also have stronger nails and shinier hair.

Get moving

By exercising 30 minutes a day, you will enjoy a stronger heart, muscles and bones. You’ll also feel less stressed, get better sleep, have more energy, maintain your weight and get sick less.

Choose the moves you’ll stick with

The best kind of exercise is the kind you’ll enjoy doing. If you love being outdoors, then try morning walks or riding your bike. If you prefer yoga, find a class that fits your style or just a quiet spot in your living room.

You can also add physical activities into your normal life. These include walking anytime you can – to meetings, to your mailbox and around the block. It’s also important to stand up as much as possible throughout the day so blood can move through your legs and your heart rate can pick up.

More resources for staying healthy through exercise can be found at the bottom of the page.

Eat smart Exercising is only one part of a healthy lifestyle. The other is eating properly. Learn more about some healthy choices you can make in your daily diet.

• Grains: These foods are made with wheat, oats, rice, etc. Try to make at least half of your servings “whole grain.” This could mean eating oatmeal for breakfast or choosing brown rice over white rice.
• Vegetables: Eat plenty of them, especially dark-green, red and orange veggies are full of important vitamins and minerals.
• Fiber: Eating plenty of fiber like beans and peas will help you feel full and keep your digestive system humming. Plus, it’s good for your heart.
• Whole fruits: These sweet treats provide the most benefit with the fewest calories. Juice gives you the vitamins and minerals, but not the fiber. If you drink juice, make sure the label says “100% fruit juice.” Otherwise, it’s really a sugar-sweetened drink, closer to a soda.
• Milk, yogurt and cheese: These can be part of a healthy diet, but switch to fat-free, low-fat or reduced-fat versions.
• Meat: Get the protein, skip the fat. Look for lean, low-sodium choices when possible; baked chicken, lean beef and turkey are great ways to get the nutrients you need. And remember, a serving is only about the size of a deck of cards.
• Seafood: Try eating fish, shrimp and other shellfish at least twice a week.
• Water: And plenty of it. Or if you like the fizzy stuff, try seltzer instead.

Additional resources for exercise and nutrition can be found at the bottom of this page.

Quit smoking The single most important thing you can do to protect your health is to stop smoking. Don’t know where to start? For starters, we recommend you take a look at My Quit Plan for helpful tips and hints.

For most quitters, early withdrawal symptoms can make things very difficult. Nicotine is a powerful and very addictive drug, and if you don’t make plans for handling withdrawal, you could easily start smoking again.

Consider medications to ease the symptoms of withdrawal Most quitters can get help from using nicotine replacement therapy (NRT) or other medications. Studies show that your chances for success are doubled with the use of approved NRT or prescribed medications.

Talk to your provider about these medications. Together you can find the one that works for you:

• Nicotine patch (available by prescription and over the counter)
• Nicotine gum (available over the counter)
• Nicotine inhaler (available by prescription)
• Nicotine lozenge (available over the counter)
• Nicotine nasal spray (available by prescription)
• Bupropion SR (available by prescription)

Seek out support and raise your odds of quitting for good Experts point out that successful quitters gain the support of family and friends and take advantage of counseling programs. Don’t keep your plans to quit a secret.

Tell your friends and family about your quit plans, invite friends who smoke to join you or make a friendly bet with a co-worker that you can stay smoke-free for a day, a week, a month and so on.

Find a friend who has been through it. Most former smokers will help others. The American Cancer Society Quitline helps you when you want it and how you want it. You don’t have to leave home, find a ride or get childcare.

Trained counselors call you when it works for you and are there to help you form a quit plan that feels right for you. They share tips that will help you be successful.

Don’t give up Keep in mind that most people try to quit again and again before they are successful. In fact, you have an advantage if you tried to quit before. You can use what you learned and apply it to your “new and improved” attempt. Studies show that most start smoking again within the first three months after stopping. Prepare yourself for the difficult situations and temptations that lie ahead.

The benefits of not lighting up Every cigarette you don’t smoke adds about seven minutes to your life. After five years of quitting, you cut your chances of heart attack in half.

For additional resources on quitting smoking, scroll down to the bottom of the page.

Find a medical home Creating a medical home is an important step to your future health. A medical home starts with finding a primary care provider like a doctor, midwife, nurse practitioner or other healthcare provider that you trust. You should be able to share your medical history and work together as partners. Your medical home should be easy to get to, affordable and comfortable.

Get help with your chronic conditions Take advantage of your medical home to handle any chronic conditions you may have. Whether it’s diabetes, mental illness, obesity, hypertension, thyroid disorders or another condition, your provider can help you figure out the problem and find ways to help.

Check for STIs It’s important to get checked regularly for Sexually Transmitted Infections (STIs). Talk to your provider and seek treatment of STIs if necessary. Untreated or undiagnosed STIs can affect your ability to have babies in the future. Certain STIs like HIV, Hepatitis C and Syphilis can be deadly if they aren’t treated.

Plan ahead If you do decide to become pregnant, there are a few important things to know if and when pregnancy does occur. Take your daily multivitamin with folic acid to prevent birth defects in your baby. Also, prenatal care is something to plan for if you become pregnant. Some of a baby’s most important development happens during the first trimester — before the end of the 13th week of pregnancy. So, beginning prenatal care as soon as you find out you’re pregnant is very important.

Resources The Center for Disease Control has some great tips for staying healthy with your friends.

Learn more about the different types of STIs and how to avoid contracting them.

Check out HealthyPlate.gov for more great reasons why you should keep up your exercise routine.

Create a personalized nutrition and physical activity plan with the USDA’s SuperTracker.

Gather information and tips to help you create your new non-smoking environment so you can stay smoke-free. For starters, visit the American Cancer Society.

Learn the myths and facts about drinking alcohol and pregnancy.

Avoid exposure to toxins, hazards and conditions that could affect your health.

• Avoid pesticides, cigarette smoke, solvents, asbestos, lead, industrial chemicals and radioactive substances.
• Cook meat all the way through and avoid raw, unpasteurized milk and cheeses to prevent infections.
• Work with others to promote a healthy community that is free of violence and supports your needs.
• Build healthy relationships with your partner, family and friends by communicating more, spending time together and supporting one another.
• If you could become pregnant, use gloves when handling cat litter and while gardening to prevent infections.

Getting help for violence and abuse. Healthy relationships are built on respect, open communication and the freedom to be yourself. If you feel threatened by your partner or colleague, you may be experiencing abuse. Some examples of abusive behavior are if your partner or colleague:

• Continually monitors your activities, in person or on social media.
• Tries to stop you from going to work or seeing friends and family.
• Accuses you of being unfaithful.
• Tries to control your finances, your medications (including birth control), what you wear or your eating habits.
• Hurts you physically or threatens to do so.

If you are experiencing violence or abuse, visit Womenshealth.gov to find resources and information to protect yourself. You may also contact the National Domestic Violence Hotline by calling 1-800-799-SAFE (7233) or 1-800-787-3224 (TTY) or (206) 518-9361 (Video Phone — Only for Deaf Callers).

Resources Learn how to reduce your exposure to chemicals by downloading the CDC guide, “How to Reduce Your Exposure to Chemicals at Home, Work, and Play.”

Avoid Listeria and other infections when cooking meat and eating dairy products.

The Texas Council on Family Violence provides information on making a safety plan and a list of family violence service providers across the state. These providers can offer critical services such as 24-hour emergency shelter and advocacy for victims of domestic violence.

Don’t ignore the issue It’s best to face what’s bothering you head-on. Try to work through the issue, try to fix it and move on. Sometimes though, going it alone or relying on friends or family isn’t enough. It’s important to seek help like counseling and therapy when you need it.

Remember to breathe When people are stressed out they usually take short, shallow breaths. You can ease your tension by switching to deep, slow breaths. With practice, it’s easy to do whenever you feel stress coming on. You can also try a meditation or yoga class to learn additional ways to relax.

Get plenty of rest A good night’s sleep lasts seven to eight hours. To fall asleep faster, start slowing down about an hour before you hit the pillow. Turn off your computer or mobile device. You can also read a book, read a story with your kids, snuggle with your pet or get some fresh air.

Get your sweat on Got stress? A good, hard workout or a simple stretch can really help. Even taking a speedy walk can have you feeling like a new woman again. Don’t forget to invite a friend. Having a workout buddy increases your odds of sticking with an exercise plan.

Could it be more than just stress? Sometimes normal stress crosses the line into depression and anxiety. These are real medical problems that can affect anyone.

Signs of depression include sad, hopeless or empty feelings that won’t go away. There are many other possible symptoms. These can include having trouble sleeping and feeling detached.

Signs of anxiety include worrying too much, feeling powerless and having panic feelings that won’t go away.

Sometimes it’s not easy to ask for help, but it’s the right thing to do — for yourself and for the family you may have one day. Talk to your nurse or other health care professional about your feelings so they can get you the help you need. You can also call the National Lifeline for Support at (800) 273-TALK (8255).

Resources The Center for Disease Control has some great tips for staying healthy with your friends.

Check out HealthyPlate.gov for more great reasons why you should keep up your exercise routine.

For more information on getting help, the Texas Department of State Health Services has information here.

Joining a support group is a great way to combat stress. Find out how with this tool from the Mayo Clinic.

Find helpful documents that will help you manage stress.

Learn more about the symptoms and treatment methods for depression.

Learn about general mental health issues and treatments.