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As we celebrate women and their many achievements this (and every) month, I would like to highlight the importance of mental and physical health for women.   

Our mental health is influenced by many facets, including stress, hormones, life stages and events, relationships, family and spirituality.  Many of us pursue physical fitness vigorously by taking care of our bodies, we need to also give optimum attention to caring for our minds.  We are made of up mental, physical spiritual beings and when one segment is out of line, the whole system suffers.   

There is an overlap between mental and physical self-care. Factors such as diet, exercise, and sleep are essential to both body and mind and help stimulate emotional balance, well-being and resiliency. 

Good mental health is essential to overall well-being.  According to the American Psychiatric Association, more than 1-5 women in the United States experienced mental health conditions such as depression or anxiety in the past year.  Many mental health conditions, such as depression and bipolar disorder, affect more women than men or affect women in different ways from men. 

Sleep affects your mental and physical health.  Getting good sleep helps boost your mind and mood and can help prevent health problems.  Women are more likely than men to have insomnia and other sleep problems.  Changing hormones during the menstrual cycle, pregnancy, and menopause can affect how well a woman sleeps. 

Stress is a reaction to a change or a challenge.  Stress can be helpful.  It makes you more alert and energizes you to get things done.  But long-term stress can lead to serious health problems.  Women are more likely than men to report symptoms of stress,  including headaches and upset stomach.  Women are also more likely to have mental health conditions that are made worse by stress, such as depression or anxiety. 

Acknowledge and support women at whatever age or stage they are in life.  Let them know that it is okay to not always be okay.  Make sure they know that they have a safe place to go if they are struggling with mental health and offer your help in connecting them to a behavioral health professional.  Women, consider taking the time to celebrate your own accomplishments and do a mental health self-care check-up this month. 

Women are often caregivers to their families and friends, yet often overlook giving themselves the care they need.  Mental health is essential to well-being and women must prioritize their own mental health to ensure that they remain healthy.  Being mentally healthy has an impact on the legacies and history of women. 

• Self-care is empowering:  take charge of your life. 
• When we are overwhelmed, we lack the energy and focus to make the same clear decisions that we normally would. 
• If we do just a few things regularly, to renew our energy and revitalize our spirit, we can continue providing for others from a place of abundance. 
• I challenge you to try some activities (either calming and reflective, or exhilarating) for the next month.  Arrange some time in your schedule for self-care, and notice how much better you feel. 

Self-care is important to me and I am intentional about putting myself first so that I have the energy to be of maximum support to my clients, family and others.  My daily routine is inspirational reading first thing, prayer and meditation.  I exercise 90-120 minutes each day.  I eat well (i.e., fresh fruits, vegetables and protein).  My meals are weighed and measured three times per table with nothing in between.  Water is my beverage 64 ounces per day.  I am deliberate about medical screenings.  My cholesterol, blood pressure and A1C numbers are all in the healthy range.  I have appointments with my medical doctor and dentist several times per year.  I have a therapist and I meet with him twice per month so that I can remain healthy mentally.  I hope that I can be an example for a few women during Women’s History month and throughout the year. 

Here are some tools to ensure mental and physical well-being. 

• Take time for yourself to do something you want or nothing at all 
• Get a good night’s rest every night, 7-9 hours per night is recommended for adults 
• Participate in regular exercise, 150 minutes per week of moderate-intensity aerobic physical activity is recommended for adults 
• Get outside and enjoy some sunshine whenever possible 
• Try relaxation techniques like meditation, mindfulness, or prayer 
• Tell a trusted family member or friend if you are struggling with your mental health 
• Consider talking to a mental health professional 
• If you or someone you know is in a crisis, please use the resource below for help 
• National Suicide Prevention Lifeline:  1-800-273-TALK (8255) 

HEALTH IS WEALTH!  YOUR BODY KEEPS SCORE! 

Women monitor your physical and mental health as you celebrate Women’s History Month.