Women’s Health Reminders
12 Tips for a Healthier You
Women lead busy lives, with goals and to-dos to keep track of—especially when it comes to health concerns. There’s a lot to remember and do: Get screened for this, make sure you’re getting enough of that; cut down on something else; the demands can seem to come at you like a fire hose.
Here’s a less frenetic approach: Focus on at least one of these 12 to-do items every month, so you won’t feel so overwhelmed. Other than the first one, you can do them in any order.
- Well-woman exam: Start here, every year. Most insurance plans, including Medicare, cover—and encourage—annual wellness exams. Review your medical status and progress with your doctor, set new goals, and prioritize any urgent concerns.
- Cardio exercise: It burns calories, tones muscles, reduces stress, and produces feel-good endorphins. How intense? Subtract your age from 220; aim for a heart rate that’s between 64 and 76 percent of that number. 1 A good workout can be as short as 15 minutes, but 45 or 60 is better. Check to see if your plan covers gym memberships.
- Bone density: With age, bones grow more brittle, affecting balance and making it harder to recover from a fall. Osteoporosis (deterioration of bone tissue) is about twice as common in women as in men; make sure you’re getting enough calcium (1200 mg) and vitamin D (600-800 IU) daily.2 Weight-bearing exercises can help, too. Because osteoporosis doesn’t have telltale warning signs, it’s important to get screened for it if you have warning signs or high risk. Medicare pays for the test every two years if you meet certain conditions.3
- Health screenings: Do a breast self-exam every month and get a mammogram at least every other year. Also get checked for gynecological cancers, especially cervical cancer and Human Papillomavirus (HPV) as often as your doctor recommends. If appropriate, get screened for sexually transmitted diseases as needed.
- Nutrition: Eat the rainbow, incorporating more colorful veggies and less meat (especially red and processed) into your diet. Stay hydrated. You should be getting about eight 8-ounce glasses of water (not tea, coffee, soda, or flavored drinks) a day.4 Talk to your doctor about nutrition and weight loss if it’s a concern.
- Hearing: Some hearing loss is common in older adults, and its effects can leave you feeling isolated and depressed, so get tested regularly. If you have hearing loss, research your best options. Many hearing aids let you adjust for ambient noise and other factors. Some are available without a prescription. Original Medicare covers medically necessary treatment for hearing loss (such as from an illness or injury) but does not cover routine exams and hearing aids. Check to see if your plan has hearing coverage, or you can buy it as a separate policy.
- Vision: Like hearing, vision can deteriorate with age, so have your eyes checked annually. Medicare doesn't cover routine eye exams, glasses, frames, or contacts, but it does cover some surgical treatments for cataracts and glaucoma. If you’re diabetic, it also covers annual vision screening. Check your plan for vision coverage, or you can buy it as a separate policy.
- Skin issues: Skin cancer affects about half of all adults before age 65.5 Get checked every year—or more often if directed by your dermatologist. In between visits, be sure to report any new growths, unusual appearances, or changes in skin texture. Medicare doesn’t cover routine screenings unless you’ve first reported something unusual. But if you initiate the concern, you’re covered for your initial doctor visit and most subsequent treatments. Medicare also covers most dermatologist services if you’re initially referred by your doctor.
- Mental health: About 20 percent of people over age 55 have mental health concerns,6 including depression, low energy, stress, anxiety, substance abuse, sleep issues, and unhealthy relationships. Untreated mental illness can affect your physical health, too.7 Bottom line: Get help if you need it; don’t self-medicate, and speak with your doctor candidly to explore solutions you feel comfortable with. Medicare provides limited coverage for diagnostic screening, psychotherapy, counseling, medications, psychiatric hospitalization, and other services.
- Vaccinations: Talk with your doctor to make sure you’re up to date with all your shots, including Covid, pneumonia, and flu; Original Medicare covers these. If you have Medicare prescription drug coverage, you’re probably also covered for vaccines against shingles, tuberculosis, meningococcal infections, and hepatitis A and B.
- Heart health: Make sure your readings for blood pressure, cholesterol, and triglycerides are in the normal range: about 120 over 808 for blood pressure; under 200 for total cholesterol; under 150 for total triglycerides.9 If you’re taking meds to maintain these numbers, keep taking them. If not, talk with your doctor about starting or switching to a different medication or dose. Most are covered if you have prescription drug coverage.
- Dental health: If you haven’t seen your dentist in over a year, schedule a cleaning and exam. It’s important to get any immediate problems under control and get screened for oral cancers and other conditions. Check your plan for dental coverage. Separate dental plans are also available.
For more information on any of these recommendations or how they are covered by your health plan, please contact Alight Retiree Health Solutions.
The medical or nutritional information included is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your health care provider with any questions you may have regarding a medical condition.
Sources
1Target Heart Rate and Estimated Maximum Heart Rate
2 Aging: What to expect
3 Bone Mass Measurements
4 Do You Really Need 8 Glasses of Water a Day?
5 Skin Cancer Basic Facts
6 Behavioral Health for Older Adults
7 Tip Sheet: Good Health In Later Life For Older Women
8 Blood Pressure Chart: What Your Reading Means
9 Cholesterol Levels: What You Need to Know
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