Women's Health


Visit a health care professional

Checklist for regular checkups and preventive screenings.

The Pap test is one of the most reliable and effective cancer screening tests available and can detect pre-cancer before it turns into cancer. Cervical cancer used to be the leading cause of cancer death for women in the United States. The number of cases has decreased over the last 40 years as a result of women getting regular Pap tests.

A high-quality mammogram with a clinical breast exam done by your provider is the most effective way to detect breast cancer early. Finding breast cancer early greatly improves a woman's chances for successful treatment. Checking your own breasts for lumps or other changes in a breast self-exam(BSE) should not take the place of routine clinical breast exams and mammograms. Studies so far have not shown that BSE alone helps reduce the number of deaths from breast cancer.

If you do not have insurance or think you cannot afford your cancer screenings, please call your provider team at High Plains Community Health Center. We may be able to register you for programs which will allow you to access our services for FREE or at a reduced rate.

Get Active

An active lifestyle can lower your risk of early death and there is strong evidence that regular physical activity can also lower your risk of heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, depression and some cancers. Generally, 30 to 40 minutes of a sustained exercise activity, three to five days per week is the goal for most adults.

With all the benefits of being physically active, maybe you haven't quite gotten around to setting up a regular routine. If you are having trouble getting started or staying motivated, High Plains is the only local provider of FREE Health Coaching services. Your health coach will assist you in personalized goal setting, offer helpful tips and connect you to local resources setting you up for successfully achieving your goal. We also offer FREE personal training at the Lamar Community Building. Prefer to walk? Join the High Plains Walking Club every Saturday morning. Refer to the Events Calendar for details.

Eat Healthy

Fueling your body with a healthy diet is essential to obtaining and maintaining optimal health. Smart choices include a variety of foods from each food group in proper portion sizes. An easy first step is working your way to the half plate rule ~ fill half your plate with friuts and vegetables. Healthy Recipes

To learn more real world tips and tricks for healthy eating, join us at our weekly support group Get Lean Lamar.

Pay attention to mental health, get enough sleep and manage stress.

Everyone struggles from time to time with emotional turmoil and mental health concerns. When things get difficult, we often struggle to see what we need to do to maintain balance in our everyday lives. Consider these helpful tips to help with stress management and overall mental well-being.

Get some rest. Adequate sleep fuels your mind, as well as your body. Get a dose of sunlight every day. Sunlight lifts your mood, so try to get at least 10 to 15 minutes of sun per day. This can be done while exercising, gardening, or socializing. Stay calm and energized by appealing to the five senses: sight, sound, touch, smell, and taste. Listen to music that lifts your mood, place flowers where you will see and smell them, massage your hands and feet, or sip a warm drink. Make leisure time a priority. Do things for no other reason than that it feels good to do them. Go to a funny movie, take a walk in the park, read a good book, or talk to a friend. Doing things just because they are fun is no indulgence. Play is an emotional and mental health necessity. Learn how to say "no." As women, we tend to put other's needs before our own and often find that we have promised to do more than we have time for. Express your feelings instead of bottling them up. Confide in a friend, visit with family members, or even vent to a co-worker. You will feel a lot better. And remember to keep your sense of humor. This includes the ability to laugh at yourself. It is often the small stuff that matters the most and sometimes all it takes is a small step every day.

Expert staff specializing in behavioral health are available on site for your convenience.

Avoid unhealthy behaviors, such as smoking and not wearing a seatbelt, bicycle helmet or sunscreen.


Do you see yourself smoking for the rest of your life? If the answer is no, why wait any longer to quit? Quitting smoking has immediate as well as long-term benefits, reducing risks for disease and improving health in general.

Whether you are ready to quit or just considering quitting, your provider team is here to help you set a realistic plan that will work in your life, as well as help to remove any potential barriers to your success.