Q What steps should women take to make positive changes toward a healthier lifestyle?

A Two of the most important factors to improving health are becoming more active and maintaining a healthy weight or losing weight to move into a healthy weight range. These two factors have a tremendous effect on overall health.

Q How can women get motivated to attempt these goals?

A first step is to ask yourself, “Realistically, what can I do to make a difference in my health?” Women often become thwarted in their efforts because they try to make sweeping changes. Many people think they need to starve themselves and run 10 miles a day instead of asking what they can do that might be a small step in the direction toward health. Look at your current lifestyle and start small.

For instance, try to take the stairs instead of the elevator every day and then try removing just one of the high calorie foods in your daily diet. The plan is to start gradually. The second step is to make healthy living a family or group effort. We do better when we receive encouragement and support. Gather a couple of fellow hygienists or your spouse and children and together decide that we’re all going to be a little more healthy this week. Then you can share stories and encourage each other. This encourages motivation.

Q Do you have any suggestions on how to be more active?

A First, look at your daily living and try to incorporate more movement. This is mainly what has changed in our world. Fifty years ago, women did the laundry by hand and hung it out to dry, they did more cooking, and there were fewer appliances to help. You had to get up to change the television channel! Obviously, modern conveniences are great but we have to think of ways to incorporate more activity into our daily lives. Get back into doing what you like. Some people enjoy sports. For those who don’t have a sport or activity they enjoy, just walking makes a difference. You may need to start with only walking one block. You may need to work up gradually to more activity.

Q How do you suggest that women find the time to make changes toward a healthier lifestyle?

A Try to fit more activity into your everyday routine. If you don’t have time to go to a gym, walk with your kids, focus on moving around more in your daily life, park further away from the door. The same goes for food. You have to provide food for your family. What can you cook that is a little healthier? What can you eliminate that is a big source of calories? If your family drinks a lot of soda, can you switch to diet or better yet to club soda with a twist of lime? If your family uses a lot of butter, switch to a lower calorie margarine. If every dinner ends with dessert, try to find lower calorie versions of your favorites. Don’t fry when you can broil. Within your own context of what your family likes to eat, try to find ways to reduce the calories. All of these small steps added together can make a big impact.