The New Year offers the chance to change and improve many aspects of life – including our health. But while many of us start with the best of intentions, our enthusiasm can quickly dwindle. So what achievable changes can your female customers make? 

Drop a dress size, go cold turkey, exercise every day – most people start the New Year with the best of intentions. Yet the goals they set are often unrealistic, meaning that many quickly fall back into old habits. A survey in January 2013 by Arthritis Research UK and the Chartered Society of Physiotherapy (CSP) found that over a third of people in Great Britain who started a fitness drive in January 2012 had stopped or reduced the amount of exercise they were doing by the February, just one month into their new regimen. In fact, only one in three people who had started the fitness drive were still exercising a year later.

If female customers want to make a fresh start for 2014, the key is to focus on simple changes that they can keep all year; often it’s the small steps that make the biggest difference. Here are 12 simple changes that are worth making to improve women’s health in the long term – and some advice and treatments that pharmacy staff can offer to help customers on their way.

1. Ditch the faddy diets

Losing weight is often high on people’s agenda. And with so many weight loss ‘experts’ in the public eye, it’s easy for people to flit from one fad diet to the next. According to Sian Porter, chairman of the British Dietetic Association (BDA)’s Communications Board, if it sounds too good to be true, then it probably is. If customers want to lose weight, the best way is to eat a healthy diet, watch their portion sizes and be active. OTC weight loss aids may also help.

2. Protect your bones

Women should aim to include 700mg of calcium in their diet every day to help maintain bone health and to prevent the onset of osteoporosis in later life. “You can get calcium from a variety of foods, so a healthy, balanced diet is important,” says Boots pharmacist Angela Chalmers. “If women are concerned they are not getting enough dietary calcium, then a supplement can help to bridge the gap.” Vitamin D helps the body to absorb calcium, so it may also be a useful addition to the diet. Certain women (e.g. those who keep all of their skin covered while outside) may be prone to vitamin D deficiency, so may benefit from supplements. Weight-bearing exercise (e.g. walking) also helps to improve bone density.

3. Keep active every day

Regular exercise can reduce the risk of chronic diseases such as heart disease, stroke, diabetes and some cancers. Not everyone has the time or inclination to join a gym, but there are many other ways to keep fit. According to Arthritis Research UK and the CSP, the simplest stretching, strengthening and fitness exercises, such as walking, are often the best. Including exercise in a daily routine is often the best way to sustain it – for example, by getting off the bus a stop earlier or taking an active lunch break.

4. Choose a quit date

While customers may know that smoking damages their health, they may not realise that it can also affect their looks and fertility – and this may be the motivation they need to stay away from the cigarettes. “Giving up smoking can reduce premature ageing and sagging effects, not only for facial skin but also the breast and buttocks specifically,” says Angela Chalmers. “It also improves fertility and egg quality, and leads to a better blood flow to the lining of the uterus.” Leyla Hannbeck, head of pharmacy services at the NPA, says that pharmacy teams can give hints and tips to help people stop smoking. “People may ask about the different types of nicotine replacement therapy (NRT) available,” she says, “so the pharmacy team should have sufficient knowledge of patches, chewing gum, lozenges, tablets, sprays and inhalators.”

5. Strengthen the pelvic floor

In the UK, one in four women experiences bladder weakness and seeks advice about suitable bladder weakness products to protect against leakage. Pelvic floor exercises can help to improve bladder control, but it may take three to six months to see any benefits.

Most women (especially new mums) start out with the best intentions, but then let them lapse. Sammy Margo, a physiotherapist and spokesperson for the Chartered Society of Physiotherapists, says that one of the biggest problems is remembering to do the exercises every day. “Women can use cues to help them remember, such as red dots at strategic places around the house or do them whenever sitting down on a journey. Pull yourself up and in, and hold, as if preventing weeing mid-stream. Start holding for five seconds, then progress to 10 seconds. In addition, anything that works the body core is of benefit, such as pilates and walking around while pulling the tummy muscles in.”

6. Check your dates

Women have a whole host of health-related dates to remember. But while it’s not so difficult to note down the first day of a period from one month to the next, or even when a dental check-up is due, the three year gap between each cervical smear is much longer – and much easier to forget. In October 2013, the Health and Social Care Information Centre (HSCIC) revealed a ‘concerning’ drop in the number of 35- to 39-year-old women attending cervical cancer screenings. “Set a reminder on your phone or write it in your diary,” suggests Angela. “Keep healthy by staying on top of these important appointments, as prevention is always better than cure.”

7. Ditch the figure-hugging clothes

If customers develop thrush, they can usually ease their symptoms with OTC antifungal products. However, if they are susceptible to the infection, they may need to give leggings and skinny jeans a miss. Skin-tight clothes and synthetic fabrics create perfect living and multiplying conditions for Candida albicans, the yeast that causes thrush. Perfumed soaps, bubble baths and vaginal deodorants can also lead to yeast overgrowth.

“Tight trousers or underwear cause the area to be warm and moist, which encourages candida growth,” says Angela. “This is what causes thrush. Use 100 per cent cotton underwear and wear looser trousers to help prevent this.”

8. Always eat breakfast

Breakfast is said to be the most important meal of the day. Yet, according to British Dietetic Association (BDA) spokesperson Sioned Quirke, up to one-third of the population regularly miss this essential meal. “Research has shown that people who eat breakfast have more balanced diets than those who skip it, are less likely to be overweight, lose weight more successfully if overweight and have reduced risk of certain diseases such as cardiovascular disease and diabetes,” she says.

So what makes the ideal breakfast? “I believe that porridge is the breakfast of kings as it is a source of slow-release energy,” says Sioned. “It can help lower cholesterol, maintain blood sugar levels and decrease blood pressure, to name but a few health benefits. It also keeps us fuller for longer, which can help people manage their weight.”

9. Protect the skin

The body needs some sunshine to boost its vitamin D levels. However, customers still need to use sun protection products to protect against sunburn and skin cancer. “Signs of skin cancer include changes in the size, shape or colour of a mole or normal patch of skin, so if you notice any of these, it’s a good idea to tell your doctor,” says Dr Claire Knight, health information manager at Cancer Research UK. “When skin cancer is found early, the chances of successful treatment are extremely high.

“Too much exposure to UV light from the sun or sunbeds is the main cause of skin cancer, so it’s important to protect skin from sunburn on days when the sun is strong. To avoid getting burnt, spend some time in the shade, pop a t-shirt on, and use at least SPF15 sunscreen.”

10. Don't self-diagnose

It’s all too easy for women to diagnose their own symptoms, especially with a quick Google search. But they must have a proper diagnosis if they experience anything severe, persistent or unusual. It’s also essential that pharmacy staff ask the right questions before recommending any OTC products, and refer the customer to the pharmacist if they are unsure.

Vaginal discharge is one of the most commonly misdiagnosed women’s health symptoms. According to research on behalf of Balance Active, two out of three women misdiagnose bacterial vaginosis (BV) as thrush. Yet the BV discharge is usually whitish or greyish (sometimes yellow) and tends to have a fishy odour. It’s also not usually associated with soreness, discomfort or itching.

11. Ditch the heels

According to a study published in the International Journal of Biomedical Engineering and Technology, regular bursts of activity while wearing high heels – such as running for a bus – could cause permanent damage to the legs and hips and may even lead to knee osteoarthritis in later life. High heels can also cause painful bunions and corns, back problems, ankle sprains and shortened calf muscles.

The Society of Chiropodists and Podiatrists recommends round-toed shoes with only two to three-centimetre heels and a sole with shock absorption for everyday wear. “Wear the right shoes for the right job and make sure they are comfortable,” advises consultant podiatrist Mike O’Neill. “It makes sense to wear trainers or warm boots if walking on uneven pavements, rather than high heels, and then change when you arrive at work.”

12. Have a Sunday night clear out

A heavy handbag can lead to back, shoulder and neck pain. While oral and topical analgesics may help to ease any pain, women shouldn’t wait until the damage is done to take action. “A heavy bag can weigh as much as a stone to a stone and a half,” says Sammy. “The local pharmacy is a convenient place to find products in their mini versions, such as make-up and toiletries. Women should use a small bag within a larger bag to limit what they carry’ and wear a wide-strapped bag over the shoulder so that it sits close to the body. Alternating the side they are holding the bag on can also help to prevent problems.”