Women’s Health Through the Decades

It’s never too late (or too early) to take care of your health. Here’s how women, or those born biologically female, can improve their mental and physical well-being, decade by decade.

Build a strong foundation: Eat a diet rich in fruits and veggies, whole grains, low-fat dairy products and protein. Aim for 30 minutes of physical activity daily and seven to nine hours of sleep each night. Limit yourself to one or fewer alcoholic drinks per day.

“Begin building trust with a doctor or clinician,” says Ann Vale, MD, LVPG Obstetrics and Gynecology. “At yearly visits, share your family and health history.” Ask about tests, medications and vaccines for conditions like cervical cancer, high blood pressure and sexually transmitted infections.

If you’re pregnant or trying, schedule prenatal visits. Get vaccines – including whooping cough and flu – to protect yourself and your baby. Take 400 to 800 micrograms of folic acid daily, and discuss other necessary changes in diet and physical activity.

If you don’t want kids now, discuss birth control options. “And regardless of your family status, your doctor can help you cope with stressors in your life, as well as depression and other mental health concerns,” Dr. Vale says. Maintaining healthy habits – including regular exercise, sufficient sleep and nutritious eating – can keep body and mind running smoothly.

Your periods may become less regular, a sign of perimenopause. Your doctor can help manage symptoms like hot flashes and trouble sleeping.

“You should also talk with them about your breast cancer risk,” Dr. Vale says. “Mammograms are an important screening for breast cancer, and can begin at age 40.”

At age 45, begin screening for colorectal cancer. Ask about tests for diabetes and high cholesterol, too.

If you haven’t already, begin getting an annual mammogram. If you smoke or used to, ask about lung cancer screening.

On average, women in the U.S. enter menopause at age 52. “Low hormone levels mean a greater risk for heart disease and weak bones,” Dr. Vale says. “Stay active and eat well – including foods rich in calcium and vitamin D.”

“If you don’t exercise already, it’s not too late to start,” Dr. Vale says. “Consult with your doctor or clinician on the safest way to ramp up if you have a health condition.”

When you reach age 65, sign up for Medicare health coverage. Then, consider your future needs. What treatments would you want near the end of life, and who will make decisions when you can’t? Communicating this now ensures your wishes are respected later.