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Health Tips

Your wellness journey is personal—and we’re here to help you feel supported every step of the way.

In this section, you’ll find practical tips and expert insights to help you take charge of your health with confidence. Whether you’re looking for ways to boost your energy, manage stress, support your immune system, or simply feel better day to day, our goal is to provide trusted, easy-to-follow guidance that fits into your lifestyle. Wherever you are in your health journey, these tips are here to help you feel your best—inside and out.

Exercise

  • For weight loss: Aim for 45–60 minutes a day, 5 days a week.
  • To maintain weight and bone health: 30 minutes a day, 5 days a week.

Yoga and Pilates are excellent low-impact options. I also recommend Leslie Sansone’s walking workouts—they’re fun and easy to fit into a busy schedule. Many cable and satellite providers offer Exercise On Demand, which has a wide range of quick workout routines.

Weight Loss
If you’re following the top three principles below, you will lose weight:
  1. Eat protein at every meal
  2. Include fruits, vegetables, and water at every meal
  3. Keep carbohydrates and fats in moderation
Consistency is key. These simple guidelines are effective and sustainable.
Fertility
Trying to conceive? Make sure you’re taking a prenatal vitamin or a multivitamin plus folic acid (totaling 800 mcg daily).
  • You ovulate about 14 days before your period starts.
  • 28-day cycle → ovulation around day 14
  • 30-day cycle → ovulation around day 16
  • Eggs survive for about 24 hours, sperm can live up to 48 hours.

Timing is essential, and home ovulation kits can help.

If you haven’t conceived after a year of trying, or if you’re not ovulating, please schedule an appointment.
Safer Sex
No matter your situation, protect yourself. STDs are common, and prevention is crucial for long-term health.
HPV (Human Papilloma Virus)
  • A sexually transmitted virus with over 100 strains
  • Some strains cause abnormal Pap smears; others cause genital warts
  • Many people carry it unknowingly
  • The HPV vaccine (for 4 strains) is available for women ages 11–26. It’s given in 3 doses over 6 months.
  • For women over 30, an HPV test is often done with the Pap smear to assess cancer risk.
Pap Smears
  • Recommended annually
  • Papsure is an optional test that uses a special light and microscope to examine your cervix more closely. It may detect issues a standard Pap can miss and could be worth it based on your risk factors.
Breast Health
  • Baseline mammogram at age 35
  • Yearly mammograms starting at 40, or 10 years before the age your mother or sister was diagnosed with breast cancer
  • Practice monthly breast self-exams
Birth Control Options
  1. Options include the pill, patch, ring, and shot. These can be used for contraception or to manage heavy periods, painful cycles, or acne.
  2. Options include the pill, patch, ring, and shot. These can be used for contraception or to manage heavy periods, painful cycles, or acne.
  3. If you’re done having children and struggle with heavy or painful periods, ask us about endometrial ablation as a treatment option.
Labs
Based on your family history, get fasting labs to monitor cholesterol and blood sugar at least every few years. Also, ask for a thyroid function test. If you have insurance coverage, doing this yearly is ideal.
Vitamins
  • A good daily multivitamin
  • Calcium: 1200 mg/day (combined from food and supplements)
  • Vitamin C: 1000 mg/day (antioxidant support)
  • B-Complex: Supports energy, mood, and PMS relief
  • Essential fatty acids (fish oil): Support hormone and heart health
  • Fruits & veggies: If you’re not getting enough from food, consider whole food-based supplements like Juice Plus or Nature’s Way
Recommended Reading
  • What to Expect When You’re Expecting
  • What to Eat When You’re Expecting
  • YOU: The Owner’s Manual
  • Hormone Balance Made Simple by Dr. John Lee
  • The Eat-Clean Diet by Tosca Reno
  • From Belly Fat to Belly Flat by CW Randolph – includes a helpful 30-day diet plan that supports weight loss, hormone balance, and better energy.

Eat Well

  • Aim for at least 5 servings of fresh fruits and vegetables daily
  • Focus on high-fiber foods, lean proteins (chicken, turkey, fish), and limit junk and fast food
  • Remember: If you’re not feeling well, your diet may be the cause!
  • Healthy eating matters. Good nutrition can improve your energy, mood, and weight.
For guidance, consider nutritional counseling with Bryan Bradford, CN at Healthy Approach Market (817-399-9100).

Recommended Reading: The Eat Clean Diet by Tosca Reno (eatcleandiet.com)

Stay Hydrated
  1. Water should be your main beverage
  2. Limit caffeine to one cup per day
  3. Avoid artificial sweeteners, which may worsen PMS and affect overall health
Exercise Regularly
  • For weight loss: 45–60 minutes a day, 5 times a week
  • For weight maintenance and bone health: 30 minutes a day, 5 times a week
  • Try yoga, Pilates, or Leslie Sansone’s walking programs for convenient, effective routines
  • Use Exercise On Demand (via cable/satellite) for quick, at-home workouts
Manage Weight
If you’re:
  • Eating protein at every meal
  • Including fruits, veggies, and water
  • Moderating carbs and fats
You will lose weight! Consistency is key.
Hormone Balance
Women in their 40s and 50s often experience hormonal shifts. Imbalances can cause:
  • Hot flashes, night sweats
  • Brain fog, forgetfulness
  • Unexplained weight gain
  • Low sex drive
  • PMS, sleep issues
How We Test
  • We assess estrogen, progesterone, testosterone, DHEA, and cortisol
  • If imbalances are found, we offer personalized treatment with bioidentical hormones (via cream, patch, pill, or ring)
We work with trusted compounding pharmacies to customize your treatment.

Sexual Health

Libido & Comfort
  • Vaginal dryness? We offer lubricants, vaginal estrogen, and compounded creams to improve sensation and comfort.
  • Libido issues can also stem from stress and hormonal imbalance—let’s talk about it!
Safer Sex
If you’re sexually active, protect yourself. STIs are still a risk at any age.
HPV
  • Human Papilloma Virus is sexually transmitted and includes over 100 strains
  • Some cause abnormal Pap smears; others cause genital warts
  • The HPV vaccine is available for ages 9–26 (3 doses over 6 months)
  • Women over 30 should get an HPV test alongside their annual Pap smear.
Screenings & Preventive Care
  • Pap smear: Annually. Ask about Papsure (a light-assisted cervical screening).
  • Mammogram: Baseline at age 35, yearly starting at 40
  • Breast self-exam: Monthly
  • Fasting labs: Every few years (cholesterol, blood sugar, thyroid)
  • Bone density scan: Every 1–2 years after age 50 or menopause (earlier if smoker, or with asthma/thyroid issues)
  • Colonoscopy: Start at age 50 (or earlier with family history), repeat every 3–10 years

Tip: Work with a primary care physician for long-term monitoring of high cholesterol, high blood pressure, or diabetes.

Vitamins & Supplements
  • Multivitamin: Daily
  • Calcium: 1500 mg/day total (from diet + supplements)
  • B-Complex: For energy, cholesterol, and PMS support
  • Vitamin C: 1000 mg/day (antioxidant)
  • Fish oil: For hormone and heart health
  • Fruits & veggies: Consider Juice Plus or Nature’s Way if not eating enough whole foods
Recommended Reading
  • You: The Owner’s Manual – Dr. Michael Roizen & Dr. Mehmet Oz
  • Hormone Balance Made Simple – Dr. John Lee
  • The Eat Clean Diet – Tosca Reno
  • From Belly Fat to Belly Flat – CW Randolph (Includes a 30-day diet plan proven to support weight loss and hormone balance)
Nourish Your Body With Smart Nutrition
  • Aim for 5 servings of fresh fruits and vegetables daily
  • Choose high-fiber foods and lean proteins like chicken, turkey, and fish
  • Avoid junk food and fast food—what you eat directly affects how you feel
  • Healthy eating is powerful; poor eating habits can significantly impact energy, mood, and health
For guidance, consider nutritional counseling with Bryan Bradford, CN at Healthy Approach Market (817-399-9100).
Recommended Reading: The Eat Clean Diet by Tosca Reno (eatcleandiet.com)
Move Your Body Regularly
  • For weight loss: 45–60 minutes a day, 5 days a week
  • To maintain weight and bone health: 30 minutes a day, 5 days a week
Great Exercise Options Include:
  • Yoga and Pilates
  • Walking workouts, like those from Leslie Sansone—fun and easy to fit into your day
  • Exercise On Demand (via cable/satellite) for a variety of quick, guided workouts
Weight Management Made Simple
If you’re following the three pillars—exercise, hydration, and clean eating—you will lose weight. At every meal, aim to:
  • Eat lean protein
  • Include fruits, vegetables, and water
  • Keep carbs and fats in moderation
Understanding Menopause & Hormonal Balance
Menopause is defined as one year without a period, with perimenopause being the 5–10 years leading up to it.
Common symptoms of hormonal imbalance include:
  • Hot flashes, night sweats
  • Brain fog, forgetfulness
  • Weight gain, low libido
  • PMS, sleep issues
Hormonal balance is key—women need a proper ratio of:
  • Estrogen
  • Progesterone
  • Testosterone
  • Thyroid hormones
  • Cortisol
Testing for Hormonal Health
  • Blood tests are used to check thyroid function, fasting blood sugar, insulin, and cholesterol
If imbalances are found, we offer customized hormone therapy using:
Safer Sex
  • Bioidentical or synthetic hormones (in pills, creams, patches, or rings)
  • Non-hormonal options like soy, black cohosh, or herbal supplements
We partner with compounding pharmacies to create personalized hormone treatments tailored to your unique needs.
Routine Health Screenings
  • Pap Smear: Annually
  • Mammogram: Yearly after age 40
  • Bone Density Scan: Every 1–2 years after age 50 or menopause
  • If your bones are healthy, continue weight-bearing exercises and take 1500 mg of calcium daily
  • If taking medications like Fosamax or Actonel, less frequent scans may be needed

  • Colonoscopy: Start at age 50 (earlier if there’s family history), repeat every 3–10 years as advised by your GI specialist

  • Fasting Lab Work: Regularly monitor cholesterol, blood pressure, and blood sugar—work closely with a trusted internist or family doctor
Essential Vitamins & Supplements
  • Multivitamin: Daily
  • Calcium: 1500 mg/day (from food and supplements, in divided doses)
  • Vitamin C: 1000 mg/day (antioxidant support)
  • B-Complex: Supports energy, cholesterol levels, and mood
  • Fish oil (essential fatty acids): Promotes heart and hormone health
  • Baby aspirin: May be recommended depending on your health history
  • For fruit/veggie supplementation, consider Juice Plus or Nature’s Way
Recommended Reading
  • You: The Owner’s Manual – Dr. Michael Roizen & Dr. Mehmet Oz
  • Hormone Balance Made Simple – Dr. John Lee
  • The Eat Clean Diet – Tosca Reno
  • From Belly Fat to Belly Flat – CW Randolph
  • Includes a 30-day weight loss and hormone-balancing plan proven to help you feel your best
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