When it comes to what to be thankful for, nothing trumps your health. Money, love, success, personal goals—none of them are possible without good health to give them rise.

In this time of reflection and thanks, you might consider paying it forward by supporting a worthy cause that helps women who, perhaps, have not been as fortunate as you in health department.

Here are a five fantastic ones to consider:

Best for Babes

A revolutionary, paradigm-changing organization that’s helping women beat the Booby Traps (as they call oh so cleverly call them) that prevent moms from achieving their own personal breastfeeding goals, Best for Babes is giving breastfeeding a makeover. From women’s health to women’s rights, Best for Babes is on the forefront of freeing women from the shackles of misinformation and judgment that are so deeply ingrained in our popular consciousness and serve to disempower women at the most crucial time in their lives. This is feminism 2.0: Giving women back their power to take care of themselves and their babies, emotionally, physically and spiritually, and, by proxy, nurture future generations on all levels too. To support, go to www.BestforBabes.org.

Breast Cancer Research Foundation

89% of funding goes to programs that award research grants to experts seeking prevention methods and treatments. No big business here—just a steadfast determination to find a cure by investing in prevention. The BCRF’s funds have fostered some of the field’s biggest discoveries of late, including uncovering that women of African decent often have a genetically different form of breast cancer than woman of European ancestry. To support, go to www.BCRFCure.org.

National Ovarian Cancer Coalition

With growing nationwide chapters spearheaded by local volunteers that understand the needs of their communities, the NOCC provides support and encouragement in a real and immediate way. On the national level, the NOCC empowers women and the people who love them with the awareness they need to get educated about ovarian cancer with initiatives like T.E.A.L (Take Early Action and Live) and Break the Silence, in conjunction with Dr. Oz. To support, go to www.Ovarian.org.

Postpartum Support International

One in eight women suffer from postpartum depression—and most of those women do it in silence. Even the most otherwise empowered and together women buckle under the weight of this confounding disorder. PSI serves to give women essential information about perinatal mood and anxiety disorder, aka postpartum depression, including risk factors, symptoms and treatments, and connects them to the best local resources available so they get on the road to recovery. To support, go to www.Postpartum.net.

HealthyWomen

No, we didn’t just pick it because we like the name! This women’s health nonprofit is a one-stop shop for the latest scoop on everything from birth control to mental health to digestive disorders to cancer to sexual health. With a mission of educating, informing and empowering women to make the smartest health choices, HealthyWomen is a trusted go-to for objective, expert, evidence-based need-to-know-now info. To support, go to www.HealthyWomen.org.

Dr. Borislava Burt-Libo is back to tell you how to be a healthy woman—and stay a healthy woman—all the days of your life.

Life is busy, especially for a woman. If you are like most women, you are constantly running around taking care of everyone in your life—significant other, children, parents, grandparents, etc. And  you go to school or work and run a household. You are a comforter, a healer, a confidante. But are you running on empty? On most days, there just isn’t enough time in the day to take care of your own needs. And let’s face it, even the most tireless of us need to take a little time off for ourselves—to reboot, to manage our health and to be taken care of—so that we can continue on our quest to take care of the world around us. Don’t let this idea of rebooting daunt you. The truth is that all you really need is a little time each a day and just a few days each year to ensure that you stay a healthy (and happy) woman.

What To Do On a Daily Basis

Stress is our worst enemy, it contributes to ailments and aging. Here are a few tricks that take only minutes a day to help fight stress:

Stay active. Take time each day (25 to 30min is all you need) for some form of exercise, be it power walking, yoga, pilates, swimming, jogging (strollers with babies are allowed). Your pulse will go up in minutes and you may even break a sweat as you dance around the house while cleaning or washing dishes or as you chase after your toddler who is no doubt feeling mischievous.

Make the right choices with food and drink. Do have vegetables and fruits, do eat lean meats and cheeses, do drink six to eight glasses of water per day. Do stay away from greasy, fried foods, from simple carbohydrates, from sodas, etc. Ladies, we all know what’ s good and what’s bad, and what works for us and what doesn’t.

Do get enough sleep. That means six to eight hours work for most of us.

Do stay away from vices such as smoking and alcohol.

Take time to breathe.  Five minutes is all you need sometimes. Close your eyes, tune out the noise around you and take nice deep breaths, thinking of something pleasant or nothing at all. Find time to do your favorite hobby—read a good book, sing– it’s good for the soul.

Treat yourself. Go for a mani/pedi on your lunch break or on the way home. A nice, relaxing massage is even better if you can find the time. And above all, no matter what happens, even if the world is crashing down around us – try to remain positive.

What To Do Yearly

Make time in your busy schedule to see your doctor. Just one or two visits per year are vital to staying healthy. Prevention is key.

Besides a thorough history and physical examination, your age and presence or absence of certain risk factors will gear your doctor towards screening for certain conditions. Here are the screening landmarks to expect at your annual visit:

Ages 13-18

Your doctor will make sure that all your immunizations are up to date— namely Tetanus-diphtheria-pertussis booster; hepatitis B vaccine, if not given previously; meningococcal vaccine before high school; and human papillomavirus vaccine. If sexually active, girls in this age group will be offered screening for sexually transmitted diseases as well as counseled about safe sex and pregnancy prevention.

Ages 19-39

Starting at 21 years of age, women will be offered a cervical cytology examination, otherwise known as Pap smear, which is a screening test for cervical cancer and can detect presence or absence of HPV. Screening for sexually transmitted infections, such as chlamydia is once again offered. Women in this age group will also be instructed on self breast examinations.

Ages 40 -64

Besides cervical cytology screening, women will now be referred yearly mammograms for breast cancer screening. Colorectal cancer screening is advised starting at 50 years old with colonoscopy (as dreaded as it is by some – it is the gold standard for diagnosis and hopefully need not be repeated sooner than every five to 10 years). Your doctor will order cholesterol screening, which is usually done every five years starting age 45; screening for thyroid disorder also done every five years starting age 50; and screening for diabetes, which is done every three years starting at 45 years old. Calcium intake with vitamin D as well as exercise will be stressed for the importance of bone strength.

Age 65 and older

For women of this age, the same screening applies as the women over 40, with addition of one important test: bone density evaluation, also known as Dexa scan. Also, women will be offered a very important pneumococcal vaccine.

Women of all ages should also remember yearly skin cancer screening. Do wear sunblock and limit sun exposure to 15 to 30 minutes per day. And don’t forget the dentist, your teeth and gums have a lot to do with your health.

So, my dear ladies, this is the basic rundown of the standard testing that most of us will need to undergo in our lifetime to remain healthy. Certain screening and preventive measures may be offered earlier depending on presence or absence of certain genetic and environmental health risk factors.

Your life will probably always be busy and at times even hectic. However, taking care of yourself need not be an overwhelming task. Hopefully, you can find a little time to make the right choices and get the appropriate care with just a few doctor visits each year. Staying healthy on a daily basis must be made into a top priority so that we can keep on taking care of the world and be a healthy woman, mind, body and soul.

To get on your healthy woman track, call 732.431.1616 to book your appointment today.

October has historically been a month of black and orange, but these days, it’s more likely to be dominated by pink. Everywhere you look, you’ll see products emblazoned with the familiar pink ribbon logo, football players charging down the field in pink cleats, and even the White House swathed in pink light. It’s all to promote awareness of breast cancer, a disease that will be diagnosed for the first time in more than 230,000 women this year.

With so many of our mothers, friends, sisters, co-workers and daughters affected, it can be scary to contemplate that your breasts, once reminders of your strength and femininity, could turn against you. Fortunately, there are some things you can do to reduce your risk — and if you are affected, there are amazing support groups and organizations all across the country for survivors.

Some risk factors, like simply being female and aging, can’t be changed, but others can. Leading as healthy of a lifestyle as possible, with a balanced diet and plenty of exercise, is one great step you can take. Limiting your alcohol intake to less than a drink a day is another.

Routine screening is also an important component — the sooner cancer is detected, the easier it is to treat. Susan G. Komen for the Cure, the American Cancer Society and the National Cancer Institute recommend yearly mammograms for women beginning at age 40. Those at increased risk due to a family history may want to be screened sooner, so talk to your doctor if this applies to you.

Women at a high risk may also want to consider BRAC Analysis, which will help determine if you have a gene associated with hereditary breast cancer. High risk governs women who have had breast before the age of 50 or ovarian cancer at an age; women who have a family history of breast cancer (on mother of father’s side—first, second or third degree relatives); women of Ashkenazi Jewish ancestry and more. (To find out if you’re at risk, click here.)

Shannon and Kyla Harris, two young sisters from Arizona, were definitely at risk—high risk. They had watched a number of women in their lives pass away from the disease. Understandably, they wanted to know what their odds were of meeting the same fate. When the results came back, Shannon, 24 at the time, tested positive. “It was a bit of a relief and I wasn’t at all surprised,” she says. “It was kind of like, okay, now I can figure out my options.”

For her, those options included a preventive mastectomy, a procedure many criticized as too drastic for someone Shannon’s age, but it’s a decision she doesn’t regret. Although breast cancer could still strike, she’s reduced the chances by more than 95 percent.

“I want to watch my son grow, and it’s just one less thing to worry about and stress about,” she says. “I feel great; it’s just a weight off my shoulders. I have a story to tell, I’ve met great people, and I feel stronger.”

It is important to note, however, that the majority of women get additional imaging over the course of time (MRIs and early and/or annual mammograms—both of which are usually covered by insurance) and are, thus, able to stay one step ahead of anything that may arise.

No matter what your experience with breast cancer, take some time this month to support any woman you know who’s been touched by the disease, reflect on what lifestyle changes you could make to give yourself the best shot at staying healthy, and wear that pink with pride.

About BRACAnalysis:

• It enables you to make important choices and take steps to reduce the risk of both breast and ovarian cancer.
• The results of the test can make a significant difference in your life and the lives of your family members, depending on your family history of cancer.
• The cost of the test is reimbursed by most insurance plans.

If you’re wondering if BRAC Analysis is right for you, visit www.BRACnow.com for more information.

Okay, so maybe the lyrics don’t go quite like that, but for women of a certain age, it’s the burning question—and not just because of hot flashes. Wondering what to look for when it comes to perimenopause? Here are some of the telltale signs:

Hot flashes. This hallmark of perimenopause—a sudden feeling of warmth, usually around the face, neck and chest—got its reputation for good reason, as up to three-quarters of perimenopausal women will get them at some point.

Irregular periods. As your body prepares to stop menstruating completely, your periods could become more erratic. They may become shorter, longer, heavier, lighter, closer together, farther apart, or just completely unpredictable.

Breast tenderness. About a third of women in the early stages of perimenopause will experience tender breasts, but it often subsides later on.

Mood swings. Feeling sad, irritable or just plain blah could be a sign that menopause is on the horizon.

Decreased sex drive. A lack of libido can have many different causes, but the hormonal changes your body goes through as it prepares for menopause can zap some of your desire, as can other symptoms, such as vaginal dryness and fatigue from lack of sleep.

Bladder issues. Needing to urinate more often, leaking when you cough or sneeze, and urinary incontinence (leaking randomly) are three of the ways your bladder control might change with perimenopause.

Every woman is different and might experience all or none of the above signs. If any symptoms are interfering with your well-being or you have questions about perimenopause, contact your Healthy Woman doctor.

Whether it’s a time of love or a time of hate, a time of war or a time of peace, a time you may embrace or a time to refrain from embracing, it’s a time that—turn, turn, turn—comes for every woman, in every season.

Sleep is a complicated subject that scientists and researchers are still working to understand. What we do know is that sleep affects so much more than how tired we feel—lack of it can lead to a decreased ability to pay attention or remember new information, an increased chance of getting into a car accident, and a greater risk for conditions like depression and drug abuse.

For those working on becoming healthier and losing weight, getting the right amount of sleep is vitally important. Without it, you’re more likely to suffer from obesity and diabetes. Many studies have noted a connection between sleep and weight, including the six-year Quebec Family Study, which found that those who slept less than seven hours a night were 35 percent more likely to gain 12 pounds by the end of the six years than those getting an average of seven to eight hours of sleep a night. Those who snoozed more than nine hours were 25 percent more likely to gain the weight.

There are a few different reasons for this. For starters, when you’re sleep-deprived, you tend to make bad choices. Ever reach for a high-calorie latte or cookies to help you wake up? And if you’re tired, you might skip the gym—or if you do make it, not have enough energy to put the full effort into your workout. You may be too zonked to figure out what to eat for lunch or dinner, turning to convenient fast food to get you through the day.

Even beyond that, your metabolism needs sleep to function correctly. If you’re running on a big deficit, your body’s hormones will tell you to eat more, and your metabolism will slow down—both of which can add up to weight gain.

Want to improve your sleep hygiene? Try these five tips from the American Academy of Sleep Medicine:

• Don’t go to bed unless you are sleepy.

• Get up at the same time every morning.

• Avoid taking naps if you can.

• Don’t have caffeine after lunch.

• Don’t have alcohol within six hours of bedtime.

So turn a proper night’s sleep from pipe dream to reality—because if you snooze, you lose…weight, that is.

For more weight loss tips or helping losing weight, go to www.ABetterYouWeightLoss.com.

Berries. Don’t be blue about getting older and let a black cloud hang over your head. Razz up your diet with more than a straw-sized amount berries of any kind for antioxidant-rich treats that combat free radicals, those annoying molecules that cause cell damage and inflammation and make you look and feel older. Plus, berries pack a punch of vitamin C, helpful in keeping your skin smooth and youthful.

Yogurt. Keep your chompers chomping—and healthy—by eating yogurt, which lowers the risk of gum disease and tooth loss. Plus, the calcium, potassium and phosphorus in yogurt as well as other types of dairy like fat-free milk and low-fat cheeses keep bones strong and blood pressure low.

Oatmeal. Three to five servings a day of whole grains will maintain your fighting form, warding off the negative effects of the sun and protecting against such youth-robbing ailments as diabetes, heart disease and colon cancer. In addition, they’re integral to keeping your weight in check.

Fish. Packed with omega-3s, fatty fish like salmon, mackerel, halibut, tuna, sardines and herring help keep skin healthy and reduce inflammation in joints, tissues and the bloodstream. (If you don’t like fish, you can get omega-3s from sources such as flaxseed, walnuts and pumpkin seeds.)

Leafy greens. Seeing is believing, and believe this: Preserving your eyesight is something you’ll be thankful for as the years go by. If you want to keep yourself from needing Coke-bottle glasses, reach for dark leafy vegetables like spinach, which contain plant pigments that keep ultraviolet light rays from doing damage.