At Capital Women's Care D.C., We Want You to Have All the Information.
Use the resources below or you can view one downloadable, comprehensive PDF by clicking the button titled "Staying Healthy" below. With these resources, we hope to help you and your provider figure out the best way to meet your female health needs.
Bedsider is is a free birth control support network for women ages 18–29. The network is operated by The National Campaign to Prevent Teen and Unplanned Pregnancy; a research based non-profit, non-partisan organization located in Washington, D.C.
What to Expect
This website helps parents know What to Expect every step of the way. From pregnancy and childbirth, from first cuddles to first steps, What to Expect is more than just information.
Diet + Nutrition
Fruits, vegetables, whole grains, and fat-free or low-fat milk, milk products, lean meats, poultry, fish, beans, eggs, and nuts should make up most of your diet.
The amount of saturated fats, transfats, cholesterol, salt (sodium), and added sugars in your diet should be low.
Start simple with MyPlate and get tips, ideas and a personalized plan to meet your food group targets.
Heart Friendly Nutrition
What you put on your plate can influence just about every aspect of heart health, from blood pressure and inflammation to cholesterol levels and triglycerides.
Exercise and Fitness
It is important to try to do some form of exercise 5-6 times a week for about 25-30 minutes each time.
Also, try and keep a balance between aerobic and strengthening activities.
Vitamins + Supplements
Generally, supplements are not required if you consume a healthy, well balanced diet.
However, you should try to consume 1,000-1,200 mg of calcium and 600-800 IU of vitamin D daily; depending on your age.
You should get a Tetanus/Diphtheria booster every 10 years, and a Tetanus/Diphtheria/Pertussis vaccine with each pregnancy.
Yearly, you should get the flu vaccine; and get the pneumococcal and/or varicella zoster vaccine if age appropriate.
Pelvic Floor Health
Physicians have found that pelvic floor muscles routinely begin to weaken by age 40. Yet, while many women focus on their weight and exercise regularly, they often forget to exercise this incredibly important set of muscles.
Women's Health, By Age
The foundation of good health is the same no matter your age! Eat healthy, be active, go to the doctor or nurse for regular checkups, take care of your mental health, and don't take unnecessary risks, like texting while driving. Whether you're in your 20s or 90s, we've got you covered.
Don't forget to use seat belts, wear a bicycle helmet, avoid exposure to UV light, moderate alcohol consumption, limit stress, get a good night of sleep, and practice safe sex!
Assess your Risk
Your Health is in Your Hands.
My Life Check was designed by the American Heart Association with the goal of improved health by educating the public on how best to live. These measures have one unique thing in common: any person can make these changes, the steps are not expensive to take and even modest improvements to your health will make a big difference. Start with one or two. This simple, seven step list has been developed to deliver on the hope we all have--to live a long, productive healthy life.
The Breast Cancer Risk Assessment Tool allows health professionals to estimate a woman's risk of developing invasive breast cancer over the next 5 years and up to age 90 (lifetime risk). The tool uses a woman’s personal medical and reproductive history and the history of breast cancer among her first-degree relatives (mother, sisters, daughters) to estimate absolute breast cancer risk—her chance or probability of developing invasive breast cancer in a defined age interval.
Depression and Anxiety
It is very common to experience depression and anxiety together, and you might have some symptoms of both. Take whichever test matches the way you have been feeling, or do both of them if you are not sure. A self-test can help you decide. Please reach out to one of the providers here at Capital Women's Care D.C. to discuss your options.
Symptoms You Shouldn't Ignore
1. Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
2. Sudden confusion, trouble speaking or understanding
3. Sudden trouble seeing or blurred vision in one or both eyes
4. Sudden trouble walking, dizziness, loss of balance or coordination
5. Sudden severe headache with no known cause
1. Uncomfortable pressure, squeezing, fullness or pain in the center of your chest that lasts more than a few minutes, or goes away and comes back.
2. Pain or discomfort in one or both arms, the back, neck, jaw or stomach.
3. Shortness of breath, with or without chest discomfort.
4. Other signs such as breaking out in a cold sweat, nausea or lightheadedness.
As with men, the most common heart attack symptom in women is chest pain or discomfort. But it’s important to note that women are more likely to experience the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain.
What to Do
If you experience any of these signs or symptoms:
● Do not wait to call for help. Dial 9-1-1, make sure to follow the operator’s instructions and get to a hospital right away.
● Do not drive yourself or have someone drive you to the hospital unless you have no other choice.
● Try to stay as calm as possible and take deep, slow breaths while you wait for the emergency responders.