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HEALTH MATTERS FOR WOMEN,Letter from the Editor 1 Why Women Use Drugs. Life is all about choices Read how this magazine can and Alcohol 6. help you make the best ones for a healthy life Learn more about alcohol and drug use their effects. on the body and where to get help with a substance. abuse problem,Stressed Out 8,Get some fresh ideas for coping with stress and. understanding when you may need more than just a,quick pick me up to feel better. Love Doesn t Hurt 9,Domestic violence comes in many forms Learn the. warning signs of abuse and where to call for help,2 Smoking Is More Than.
Just a Habit 10, Health Isn t Just About We all know smoking is bad for your heart and. Your Body 2 lungs But did you know how many other things. Relationships need to be cared for to stay healthy Learn are affected You may be surprised. the warning signs of an unhealthy relationship and get. tips on creating positive partnerships too,Positive Steps 12. Use this step by step guide to making positive, Food Mood Cravings You 4 changes in your life and see how you can control. Read why you crave certain foods and how to make what happens to you next. smart food choices,She May Be Your Sister Your Friend. Are You Ready 5 Your Neighbor 13, If you are thinking about pregnancy see why planning Change can be hard Get ideas on how to support.
ahead is essential for increasing your chances of a healthy someone as she tries to make a positive life change. pregnancy and baby,POWER Look for the partner power boxes for tips. on how friends and family can support each,other in making tough life choices. Letter from the Editor,Are you like everybody else. The latest trends the coolest places to hang out the best new. music it s easy to get caught up in what everybody else has or. is doing It feels good to be a part of the crowd But life shouldn t. be about keeping up with others or saying yes to something just. to please a friend or partner It s about choices and deciding for. yourself what s best for you And if you are pregnant thinking. about getting pregnant or having sex you need to think about. what is best for baby too The choices you make about your body. will affect you and your child,How smart are you, Inside you ll find information about how to make smart decisions. for a healthier you It includes questions to help you think about. your life and offers resources to help you make positive changes. Making healthy choices can improve the quality of your life in. many ways including how you physically look and feel and how. you feel about yourself,It is all about YOU, At the end of the day everything you do is about making choices.
Sometimes you make a great choice and things work out just the. way you hoped Other times you need to change your focus try. again or make a different choice in order to get where you want. to go That s ok Whether it s about food stress relationships. smoking alcohol or more choices can help you make positive. changes for life And it s never too late You can make the. choice to change any time you want,In a healthy In an unhealthy relationship. relationship you one or both of you, Feel safe respected and secure Feels scared and pressured by or jealous and possessive of the. Are comfortable being yourself other person, Listen to each other s feelings and Makes all the decisions without listening to what the other one thinks. support each other wants or needs, Enjoy time together and apart Criticizes and makes the other person feel bad. Respect sexual decisions together Keeps the other person from seeing other people. Trust and are honest with each other Expects to know where the other one is and what she he is doing. at all times,Forces the other person to have sex, Hurts or threatens to hurt the other person her his family members.
pets or favorite things,When friends talk to you about something. quiz that is important to them do you, Ask them about their feelings and listen to their answers. Check in with them to make sure you truly understand. Focus on them and their feelings without trying to tie the. conversation back to you and your experiences, Sometimes miss what they are saying because you are thinking. about what you want to say next, If you answered yes to all but the last question you are a great listener If not. think about how you can better focus your attention on others so they can be. heard As the saying goes To have a good friend you have to be a good friend. Good friendships and any other kind of healthy relationship start when people. hear each other and respect each other s feelings and needs They can. communicate openly and honestly,Creating Healthy,Relationships.
Life is full of relationships with friends co workers family and romances In a healthy relationship you feel comfortable. happy and respected Sometimes it can be just the opposite you feel scared sad or worried In an unhealthy relationship. you may feel like you don t have control over choices about how you act or what you do. Am I the only one,Who do you turn to when you need to. make a decision,Is that person a good or bad influence. Would that person support you in,making good choices like getting an. If you can t name two people,who are positive influences. in your life look for new,friends who will support you.
in making healthy choices, Sometimes I feel like I am the only one of my friends who. doesn t party all the time I really want to take care of myself. but find it hard to do on my own What can I do Partner. If someone is trying to get you to use alcohol or drugs smoke or. something else that is bad for you you need to think hard about your. relationship Research shows that people who have friends that make. Think about a friend or family member that, unhealthy choices are more likely to make those same bad choices you trust to help you make good choices. Perhaps it s time to move on Take time to tell her how much you value her. Make a plan to do something together that, It takes energy but good friends are worth the effort Remember that in you both enjoy. a good relationship both people feel good about themselves If you. believe in yourself and your right to be treated well you re on the right. track The keys to a good relationship are respect and trust And the best. way to earn that trust is to communicate well You need to be able to 3. talk AND listen to each other,You Don t skip out, It s not just what you eat that matters Skip a meal and your. blood sugar may drop too much You could wind up with a. headache feel dizzy or be moody To avoid feeling bad don t. What triggers you let too much time pass between meals or snacks. Do you go for the chips when you re,stressed or ice cream when you feel blue.
Your emotions can trigger you to seek EAT SMART MOVE MORE. comfort food something that reminds Enjoy more fruits and vegetables Make fruits and. you of a happy time or was given to you vegetables more than half your plate at every meal and for. to feel better as a child every snack Fresh frozen dried or canned all count so mix. Food triggers can be physical too, Right size your portions Eat smaller portions of food and. Craving sweets or salty snacks before,drinks at a slower pace to fill you up not out. your period can be because of hormone, changes If you crave something unusual Re think your drink Try water with lemon or flavored. like crushed ice check with your doctor unsweetened drinks instead of sugary drinks. You may need to add certain vitamins Prepare more meals at home Healthy home cooked. or minerals to your diet meals can be quick easy and inexpensive Follow simple. recipes to reduce preparation time,Choose to move more everyday Walk dance play work. in your yard 30 minutes of day of movement can help you. stay in shape and feeling good Can t find 30 minutes all at. once Break it up into three 10 minute activities instead. Did you know,Caffeine can give you energy But it can also make.
you cranky or nervous or make it hard for you to,fall asleep Cut back on coffee cola and chocolate. 4 and you cut back on problems,Planning ahead for A VITAMIN a Day. All women should take a multivitamin with 400 micrograms. your future family mcg of folic acid every day before getting pregnant and. throughout pregnancy This can significantly lower your risk of. Do you dream of a big family with,having a baby born with certain birth defects. lots of children Is one or two enough,Maybe you don t see any children in. your future Do you have a plan If you,see yourself with any children in the.
Timing is everything, After your first baby is born it is important to plan ahead for your. years ahead you need to make sure, next one Consider spacing out your pregnancies Most research. you are healthy before getting, suggests that waiting 2 3 years between children is ideal for mom. pregnant Women with certain health, and baby Having babies too close together less than 11 2 years. conditions including obesity diabetes, or too far apart more than 5 years can lead to complications.
asthma high blood pressure and,for both baby and mom. those who smoke drink alcohol or use,illegal drugs may be at higher risk for. preterm birth low birthweight babies,and babies born with mental or Not Ready Yet. physical problems That s ok Having a child is a big decision and one you need to. consider seriously Whether you see yourself with one child many. Planning ahead is the key to helping or none at all you need to plan for your future Half of all. you have a healthy pregnancy Ask pregnancies in North Carolina are unplanned If you get pregnant. yourself and your doctor do I need to unexpectedly it can lead to a lot of stress for you your family and. Get tested for any any infections or your child If you have decided that now is NOT the time for you to. health conditions have a baby have you thought about how to prevent yourself from. Control any health issues I have getting pregnant There are many kinds of birth control Talk to your. healthcare provider to decide what is the best kind for you. Stop or change any medicines I am, Change my diet or exercise routines Take To learn more about family planning and birth. control talk to your healthcare provider,Share any important information in.
my family history, the If you do not have one contact your local health. You need to talk to your doctor and be First department or call Planned Parenthood at. 1 800 230 PLAN 7526 to find a clinic, truthful about how your behaviors can Step in your area. affect you your baby and the rest of, Some women use alcohol and other drugs to escape Getting. high makes them feel better It helps them forget about their. problems For others it s all about the thrill of doing something. they shouldn t or the feeling they get from the drug itself Other. women start out by trying a little for fun at parties or clubs. Have you heard because others are doing it or they are curious But they fall into. these reasons the trap of thinking that being high is the only way to have a. good time or their bodies crave more,SEX is better Some women say drugs. can increase pleasure in bed The truth is Lower your alcohol intake and get. alcohol and drugs can make you lose your, Less bloating Alcohol causes bloating all over sometimes.
ability to make good choices You could end, making your face puffy Not to mention beer and wine are high. up with a stranger or with a nasty sexually,in calories and can cause weight gain. transmitted infection from a one night fling, Shinier hair Too much alcohol can dry your hair making it. You could pass out and become vulnerable to,look dull Drinking can also cause dandruff. physical and sexual assault You can even get, Clearer skin Drinking can make your acne worse When.
pregnant when you didn t plan on it, you drink a lot of alcohol your body does not process vitamins. It helps me cope with and calcium well This can lead to dull skin and breakouts. Moister lips Women who drink too much don t get all of. Have you ever felt like your life is, the vitamins and nutrients they need and that can lead to dry. out of control Some women turn to drugs and,cracked lips. alcohol for a pick me up or to relax if they are,stressed You might feel better for a short time. But keep it up and you could end up with,hangovers withdrawals and even worse.
problems including addiction,Alcohol affects women differently than men How. I m too FAT If you use drugs to Women break down alcohol slower Why Because women. typically weigh less and have less water and more fat in their. lose weight you may hurt yourself more than, the extra pounds do Drugs can make you bodies than men so more alcohol goes directly into the. physically sick If you become dehydrated you bloodstream Alcohol gets to a woman s brain faster and she. risk heart and liver damage feels the effects sooner Binge drinking too much alcohol in a. short time can cause you to pass out vomit a lot or can even. Did you know, Cocaine including crack cocaine is extremely addictive It can cause panic attacks paranoia stroke and. death Meth also is very addictive It causes rapid irregular heart beat as well as extreme energy and. alertness Long term use can lead to violent behavior anxiety confusion and sleeping problems Marijuana. 6 may cause memory loss increased heart rate breathing problems and makes you less able to fight off germs. It has many of the same cancer causing ingredients as cigarettes. use drugs and alcohol,If you or a friend needs help. If you don t feel comfortable talking to your doctor about alcohol or. drug use find a safe place to discuss these issues. If someone you know has used alcohol or other drugs during. pregnancy encourage her to tell her doctor, If you used alcohol or drugs before you knew you were pregnant.
you should also speak to a healthcare provider If you stop using. alcohol or drugs as soon as you find out you re pregnant there will. be less risk to your baby,What are the chances, There is no way to predict if you will have problems If you are worried about a friend let her know Pick a time to talk. with alcohol However many women who drink when she is not under the influence Be specific about how she. too much behaves when she s using, have suffered a trauma or sexual abuse With help and support many people will stop using and rebuild. have trouble with close relationships their lives,are depressed or drink alone. Single women in their 20s or early 30s also are at. higher risk When friends or a partner are heavy Where to Get Help. drinkers some women find it harder to stop CARE LINE Did you. Drinking tends to get out of control for women 1 800 662 7030. whose friends also drink too much,Alcohol Drug Council of North Carolina Carbonated. Think before you drink and 1 800 688 4243 beverages can. be sure you have a choice Treatment Facility Locator make a hangover. When you are under the influence it can be harder http dasis3 samhsa gov worse. to say no You may be at greater risk for sexual, assault If you are sexually active and drinking use Alcoholics Anonymous.
reliable birth control including a condom If you aanorthcarolina org. ever think someone has forced you to have sex or,do something you didn t want to get help and sort. it out Partner,Take care of yourself so someone else can t take. advantage of you,If you choose to drink limit yourself to no more. than one drink a day Make a deal with your friend for both of you to. switch to water after the first drink, Be smart buy your own drink and keep your eye Agree to sip not chug. on it The only way to know for sure that nobody,has put drugs or another type of alcohol in your.
drink is for you to watch your drink yourself, Why chance it Alcohol causes more damage to a baby before it is born than any other substance including 7. marijuana heroin and cocaine While breastfeeding is best for your baby if you use alcohol or other drugs you share. them with your baby through your breast milk,Stressed Out. How do you react to stress Does your,Get the heart race Do you have muscle pain. Stress Out Now Headaches Trouble sleeping an upset. stomach or skin breakouts That s normal,Here s How We can feel stressed when good and bad. things happen to us,Reducing stress in the long run means.
changing habits attitudes and emotions Try to lower your stress in a positive way. Here are some ways to make positive Take a warm bath listen to music watch a. changes favorite movie care for your pet things,that help you relax and regain control. Lifestyle Changes, Get enough sleep Sometimes people do things to feel better. Connect with friends and or family that are harmful Overeating smoking drug. Eat balanced meals that include fruits and alcohol use can give temporary relief. and vegetables and cut down on from a stressful time But they can actually. caffeine and sugar increase stress reactions in your body They. Meditate pray dance or do yoga also hide the true causes of stress making it. Go for a walk run or bike ride harder to face problems and develop long. term solutions,Attitude and Emotional, Changes Think about starting habits that will help you. Set priorities know your limits and say and your body For instance exercising will. no to anything else not only make you healthier but can. Think positively and laugh at least once decrease your stress fight depression and. a day anxiety and help you sleep better,Know that you are important and make. time for yourself every day,Share your feelings with others.
Accept that you can t control every When is it time for more help. situation or other people, Sometimes life may be too much to figure out on your own It s okay to. admit that you can t solve all your own problems all the time If you or a. friend have any of these signs it might be time to seek help from a doctor. minister counselor or other professional, Feel anxious sad depressed hopeless or tearful most of the time. Lack of interest in things you usually enjoy,Trouble sleeping or wanting to sleep all the time. Managing stress by smoking or drinking too much or using drugs. Difficulty concentrating remembering or making decisions. 8 Thoughts of running away injuring yourself or others. Excessive weight loss or gain from lack of appetite or overeating. Doesn t Hurt,Love doesn t hurt or at least it,shouldn t And we re not talking about. a broken heart Domestic violence is a,form of abuse that happens within the.
family or a couple It comes in many,forms Not all leave you with physical. marks Besides physical violence there,is also emotional verbal and sexual. violence No one deserves to be,abused And it is never your fault. Answer the questions on this page,Do you recognize these signs in your. Stop the Cycle of Violence,Domestic violence affects the entire.
family Children learn to solve problems Does your partner Yes No. the way the adults in their lives do Threaten to hurt you or your children. Domestic violence is a learned behavior,Hit you and then promise never to do it again. What are your children learning,Embarrass criticize or insult you in public. Partner Not let you talk with your family or friends. Push you hit you try to strangle you kick you or slap you. Make you have sex when you don t want to, Friends help friends Do you think your friend If you answer yes to one or more of these questions you could be in. is being abused Here s how you can help an abusive relationship And you re not alone Almost one out of every. Find out about services available in your, three women is a victim of domestic violence in this country This. Share what you know includes women of every race religion age and income level. Listen to her if she wants to talk,Help her with what she needs.
transportation child care money There s a connection. Call the police immediately 911 if you know, Studies show that physical and sexual abuse among young women is. abuse is occurring or your friend has been,threatened. associated with increased substance abuse unhealthy weight control. risky sexual behavior pregnancy and suicide Making the choice to reach. Leaving an abusive relationship can be, out for support could help you avoid lots of other problems later. difficult Be there when she needs you,Learn about domestic violence A good first step. Call the National Domestic Violence Hotline 1 800 799 SAFE 7233 This is a free call and the line is. open 24 hours a day To find help in your area call the North Carolina Coalition Against Domestic Violence. at 1 888 232 9124,Smoking is more,Are nic fits real.
Yes When a smoker doesn t have a cigarette for a while the body. sends out a message asking for it Nicotine is as addictive as some street. drugs The good news is all smokers can kick the nic habit no matter. how long they ve smoked,Women who smoke as few as three to five. cigarettes a day double their risk of heart attack. Health Matters,Adult smokers on,average die 13 14 years. earlier than nonsmokers,That s like not being,around to see your first. grader graduate from,high school For kids sake, Smoking during pregnancy can cause miscarriage or cause your baby. Smoking is a leading cause of heart to be premature or low birthweight Your baby also has a 3 4 times. disease many types of cancers and greater risk of dying from Sudden Infant Death Syndrome SIDS. breathing problems Smoking also puts,you at greater risk for.
Set a good example,gum disease and tooth loss, cataracts a leading cause of blindnes Quit smoking especially before your child. infections turns eight and she will be less likely to. wounds not healing after surgery start smoking as a teenager. sexual and infertility problems,weaker bones after menopause. Women who smoke and use certain birth Secondhand smoke hurts everyone. 10 control methods may be at a higher risk Even if you don t smoke breathing secondhand smoke can cause lung. for serious health problems cancer heart disease allergies and trigger asthma It also increases your. baby s chances of dying from SIDS,than just a habit. Try these tips for quitting gradually,Cut down on how many cigarettes you smoke. Wait longer between cigarettes,Make a quit plan and set a date to quit.
Think about when and what you are doing,when you smoke Do you smoke after dinner. Think of something you could do instead,Take a walk. Most smokers want to quit There is no safe level There is no safe. and wish they had never of exposure to cigarette Clove and. started smoking in the secondhand smoke low tar cigarettes are. first place harmful too,Many resources,are available to. Find a quit smoking buddy,help smokers Ask your partner friend or. quit Talk to your co worker to support you,healthcare.
provider about,ideas for quitting including using,nicotine patches or gum or taking oral. medications Staff at your county health,department can provide counseling and. link you to services You can also call the Stop smoking and doing drugs and get. numbers below Brighter skin Smoking and drugs age the skin giving it. North Carolina Tobacco Use Quitline a yellow or grey tone. 1 800 QUIT NOW 784 8669 Fewer wrinkles Smoking causes wrinkles around the lips. Campaign for Tobacco Free Kids and the eyes, 1 202 296 5469 A whiter smile Nicotine stains teeth yellow and can cause. gum disease,Fresher breath,To find out how dependent you are on. A better sense of smell and taste,tobacco and for quitting tips go to.
www nchealthystart org smokingquiz pdf,POSITIVE st. Life is about the choices we make From everyday decisions. like what to wear and what to eat to harder choices like. giving up smoking or staying away from negative influences. Although it s not always easy to make changes the choices. we make affect the direction of our lives Don t give up Take. a moment to think about where you are in your life and what. choices you can make to improve it, 6 Steps to Making a Change Appreciate how far you have come. 1 Write down one thing you want to change,Today I am grateful for. 2 Make a list of the benefits of this change, 3 Write down what gets in the way of making this change I am proud of myself for. 4 Make a plan of how you can overcome these barriers. 5 Find a friend group or hotline to help support your change I appreciate my body because. 6 Don t give up Even if you have a setback remember that if. you stick with it you can succeed And when you do My best quality is. it will be worth it,Then ask yourself where you want to be.
Am I living the life I want,What can I do to improve my situation. What is getting in the way of my making these changes. Who can help me make these changes, What would my life be like if I make these changes. Partner Ask a friend to attend a support group meeting. POWER or help you through the tough times,Did you know. In just 28 days a new behavior can,become a regular part of your life. Be Your Sister,Your Friend,For most people there will be a time.
when a friend or family member Learn about her problem The Be understanding Your friend may. needs you Here are some ways to more you know the better you be sad like she has lost a good. help someone you care about get can help friend, away from a harmful habit an Give praise and rewards You re Spend time together Being active. unhealthy relationship or a the best It s short but means a lot can make her feel less stressed. challenging situation Believe that she can change no Don t ignore it if she slips up. matter how many tries it takes Talk about it and support her to. Remember unhealthy habits or keep trying, relationships can be hard to Find other help for your friend. change self help books toll free hotlines, Be patient Changes like quitting health professionals or treatment. smoking can cause her to feel centers, different or be down for awhile Find someone to talk to so you. Help your friend keep her don t get burned out helping your. long term goal in mind friend,Ask how things are going and.
listen to what she says,When it comes to caring about someone who is. struggling with addiction remember the seven Cs, I didn t Cause it I can take better Care of myself by. I can t Cure it Communicating my feelings,I can t Control it Making healthy Choices.


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