During each decade of our lives we will make choices about how to take care of ourselves. The healthier we are, the better we feel, and the more we will be able to enjoy all that life has to offer. Understanding life’s passages and knowing what preventive health measures can be taken at each stage of our lives are important for creating and maintaining optimal health.
Learning healthy habits early on is very important for young women. In our 20s and 30s the following is advisable:
Women who smoke should seek support to stop, as well as do everything possible to avoid second hand smoke.
Alcohol should be consumed in moderation, and no one should ever drink and drive. Women who are (or think they might be) pregnant should not drink any alcohol.
A healthy diet reduces the risk for many cancers, heart disease, and diabetes, and also assists with weight management.
Incorporating physical activity into our daily routine can help make it a lifelong habit. Resistance exercises and strength training are also important.
Using sunscreens to protect against ultraviolet rays that can age our skin and cause cancer is also a necessary preventative at any age.
Preventive health care, including regular physicals and monthly breast self-examinations are a great habit to start.
Young women should start getting Pap tests for cervical cancer when they reach age 18 (or younger if they are sexually active). You should also talk to your doctor about a new vaccine to protect against certain strains of HPV (Human Papillomavirus), a primary risk factor associated with cervical and vulvar cancer. And for those at high risk for breast cancer, consider having a baseline mammogram done at age 30.
Talking to a physician about birth control options and protection from sexually transmitted diseases is also important at this age.
Women desiring to become pregnant should talk with their doctor about their overall health and how they can prepare for a healthy pregnancy.
Reducing the amount of saturated and trans fat in your diet and increasing the intake of fruits, vegetables, fiber, and whole grains can help reduce the risk of heart disease, stroke, diabetes, and cancer in the future. Also, try to have at least 2 servings of fish per week.
Maintaining a proper diet, doing weight-bearing aerobics, high impact exercise, strength/balance training and stretching, all help to contribute to bone health. Exercising can help to add bone density, and even help prevent bone loss. Be sure to include foods rich in calcium and vitamin D, such as dairy products, salmon and leafy green vegetables, and boost the intake of folic acid before becoming pregnant, to help reduce the risk of some birth defects. Consider a regular multivitamin supplement.
Periodontal disease has been linked to heart disease, stroke, and other chronic diseases. Have regular dental care/check-ups and brush and floss regularly.
Be sure to get enough sleep – most people require at least 7-8 hours per night.
Try to manage stress through regular physical activity and relaxation techniques – seek assistance if needed.
In our 40s, the healthy habits established during the past two decades should be paying off, but there is still much we can do to avoid maintain our good health as we age:
We're no longer building bone mass, in fact, we’re slowing losing it. Our metabolism has probably slowed down so it's harder to keep the weight off, which means a low-fat diet, weight-bearing exercise, physical activity, and strength training are more important than ever – and it's never too late to start!
Carefully check your skin on a regular basis for signs of skin cancer. Those glorious suntans of our youth may have put us at greater risk for skin cancer.
At age 40, schedule an annual fecal occult test to detect blood in your stool, an indication of possible colon cancer. Also, talk to your doctor about being tested for diabetes by age 45, or earlier if you have any risk factors for it, and repeat the screening at least every 3 years. Now is the time to make an appointment for your mammogram (if you haven’t already done so) and then schedule one every 1-2 years. And it’s a good idea to have a bone density test done before menopause, if you have special risk factors for osteoporosis or the test results will influence your decisions about hormone therapy use; otherwise, the bone density test isn’t recommended before age 65 and may not be covered by insurance.
Nutrition continues to be a crucial element in our overall health. A diet high in fruits, vegetables, and whole grains, including sources of folic acid, calcium, and vitamin D will continue to keep our body healthy as we age. Reducing the fat we eat, especially saturated and trans fats, will protect against heart disease, stroke and cancer. Eating fish regularly can improve health.
Continue regular dental care and have your eyes checked regularly for glaucoma and other disorders.
When we’re in our 50+ years, many of us may think we’re sometimes too busy to pay attention to our own health. The good news — it’s never too late to start healthy habits. Keep these thoughts in mind:
Our skin becomes thinner, drier and more fragile. Using sunscreens, washing with mild soaps, and using a moisturizer not only will keep our skin younger, but can feel like a much needed treat.
Smoking is still a major health concern, so for anyone who hasn’t kicked the habit by this time in her life, the clock is ticking.
Drinking plenty of water is also essential for keeping the body well hydrated and the skin more vibrant.
Most women check their breasts shortly after their period, so once menstruation has stopped it’s important to choose a date each month to perform a breast self-exam. An annual mammogram and clinician breast exam are suggested.
Regular checkups and tests are even more important as we grow older because they allow us to catch problems at earlier, more treatable stages. Begin colon cancer tests (in addition to the fecal occult) at age 50.
Now is the time many women talk to their doctor about the possibility of hormone replacement therapy (HRT) to learn about its benefits and risks.
A low-fat diet rich in vegetables, fruits, fiber, and whole grains becomes even more important every year. Also, because our body has less muscle, it burns calories more slowly. Eating in moderation helps to control our weight.
Regular dental and eye care/check-ups are important.
Immunizations help protect us from serious, preventable diseases. Keeping up to date with our immunizations helps us stay healthy. As an adult, we need to be immunized against tetanus and diphtheria and have regular booster injections. . Depending on our age and health, we may also need protection against influenza (flu), hepatitis, measles, rubella, chickenpox, meningococcal meningitis, or streptococcal (pneumococcal) pneumonia. A vaccine against herpes zoster (shingles) is now available for those aged 60 and older. These immunizations aren’t guarantees that we won’t get sick with these illnesses, but they make it much less likely. They also reduce the risk of a severe infection or death.
