2 North Alabama women share 5 simple habits to get + stay healthy

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In the midst of Alabama football season and with the holidays on the horizon, scheduling a check-up is probably the last thing on your mind.

To wrap up Breast Cancer Awareness month and get ready for the busiest time of the year, we asked two female doctors how they stay healthy with their busy schedules.

Here are their 5 top simple (but important) preventative habits to staying on top of your health:

1. Schedule your self-care time

Goal: Prioritize your health so you can take care of yourself and others (i.e. put on your own oxygen mask before others’).

How: Make it easier to “find the time” to take care of your health by scheduling it out like you would a meeting or event.

Dr. Rogers’ and Dr. Bowers’ recommendations:

• Start small + be intentional
  • For example, pick a day each week to get up 20 minutes early to stretch + move your body
• Find what works for you
• Incorporate mental check-ins or self exams in your morning routine

“It’s important to make time to do things. In our female patients, especially moms who work full time, time is really hard to find.

We can recommend you sleep, eat healthy and exercise, but it’s so difficult to do that.

I tell patients to find what works for them and schedule it. Schedule time to do something to prioritize yourself, because if you don’t do that, you won’t feel your best.”

Kelly Rogers, Nurse Practitioner, Innova Primary Care

2. Get creative with physical activity

Goal: Get 150 minutes of moderate intensity activity each week, per the American Heart Association’s recommendation (that’s just 21 minutes a day, or 40 minutes every other day).

It’s best to get a mix of cardio, abs, strength training and stretching throughout the week.

“A lot of people think, ‘Oh, I’ve got to exercise every day.’ You don’t. If you get 150 minutes a week, that should be sufficient.”

Kelly Rogers, Nurse Practitioner

How: Find a way to move your body that you enjoy and consider including company, whether that be coworkers, friends or kids.

Dr. Rogers’ and Dr. Bowers’ recommendations:

• Go on a walk with coworkers on your lunch break
• Include your kids (or pets) on walks, runs or at-home play
• Don’t worry if you miss a day of exercise

“Making the time to exercise can be hard, but I have two young girls and I want to show them the importance of exercise.

I’ll often work out with my four-year-old and we’ll go on run/walks together. I’ll lift weights while she does her play weights—that way I’m spending time with her and getting my exercise.”

Kelly Rogers, Nurse Practitioner

3. Balance your nutrition

Goal: Prevent healthcare issues and combat existing conditions by supplying your body with nutrients it needs.

How: Talk with your physician to identify a nutrition plan or diet that suits you and your body.

Read more tips on nutritional eating:

• 5 simple + healthy recipes for your next tailgate
• Southern classic dishes with a healthy twist
• 6 spins on your favorite Alabama holiday dishes + healthy options to eat out in your region
• Make your meals healthier without sacrificing flavor with this program by BCBS

4. Get enough sleep

Goal: Get proper rest—ideally, at least seven hours a night.

How: Avoid caffeine, alcohol, big meals + electronics right before bedtime. Create a relaxing routine!

Dr. Rogers’ and Dr. Bowers’ recommendations:

• Don’t underestimate the importance of rest: optimizing sleep is part of many treatment plans

5. Find a primary care home + get regular check-ups

Goal: Catch health issues early on to take preventative action and get individualized treatment plans.

How: Find a trusted healthcare provider and schedule regular check-ups to stay educated about your body and health.

Dr. Rogers’ and Dr. Bowers’ recommendations:

• Get your regular screenings! Here are their top four for women:
  • Colon cancer screening
  • Pap smears
  • Breast cancer screenings with mammograms
  • Dexus DEXA scans for postmenopausal women
• Try not to let fear of finding something prevent you from being examined.
• Talk to a doctor before the internet: if you have questions about your health, ask a doctor—not Google.
• If you’re a female and of childbearing age, talk with your provider about fertility options or plans. (this can also impact what medications you are prescribed)

“We’re really big on prevention—making sure our patients stay up to date on their screenings.

Especially with it being Breast Cancer Awareness Month, we encourage all women to be proactive with at-home breast exams. Look out for lumps in your breast, changes or irregularities.

Generally, if you’re experiencing anything abnormal, let that be your sign to visit your doctor.”

Kelly Rogers, Nurse Practitioner

If you’re local to Madison, these ladies are here to help at Innova Primary Care

If you’re local to Madison, Alabama and searching for a new physician, Innova Primary Care is accepting new patients.

Innova Primary Care serves patients age 14+ and offers primary care services, wellness exams and screenings.

Don’t wait until something’s wrong to see a doctor—take initiative and prioritize yourself so you can be there for the ones you love.

Learn more about keeping yourself healthy with Blue Cross and Blue Shield of Alabama.

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