Practical ways to boost women’s health and wellness at every stage of life.
As we journey through life, our health needs continue to change. In honor of National Women’s Health Week, we compiled a series of recommendations for women to help maintain their overall health and wellness from their 20s to their 80s and beyond. Read on to discover different ways you can feel your best with these health tips for women at every decade.
In your 20s
- Choose a job you love. Experts suggest that establishing a rewarding work life in your 20s can help set the tone for your long-term happiness and well-being.
- Start a consistent fitness routine to promote healthy exercise habits for years to come. Experts suggest at least 150 minutes of moderate activity per week, or increase to 300 minutes for extensive health benefits.
- You may have a hectic schedule with a new career and steady social calendar, leaving little time for healthy eating. It’s no wonder that studies have shown that 20-somethings eat 25 percent more fast-food meals than they did in their teens. Even if you don’t have time to cook every night, there are easy ways to keep your meals convenient and nutritious. Consider setting aside one night a week to meal prep and plan to maximize your busy lifestyle.
In your 30s
- See a dermatologist if you notice any changes in your complexion, including dryness, new moles, and sun damage.
- In addition to 30 minutes of activity every day, women in their 30s might consider incorporating high-impact, weight-bearing activities into their routines to proactively support bone health and improve health and wellness.
- When you reach your 30s, the metabolism you might have had in your teens and 20s may begin slowing down. Make room in your diet for these foods packed with vitamins and essential nutrients to help you continue to look and feel your best.
In your 40s
- To keep you motivated to move, find an exercise that you enjoy — and fits into your busy life. Group exercise classes can have both physical and social benefits, and best of all, most fitness centers offer morning, daytime, and evening classes so you can find a time that works for you.
- The American Cancer Society suggests that women begin annual breast cancer screenings at age 40. Talk to your doctor about the right screening schedule for you during your annual exam.
- Take charge of your heart health in your 40s with good nutrition that can lower your risk of heart disease down the road. Check out these six heart healthy foods you’ll love.
In your 50s
- Start thinking about your colorectal health and consider scheduling your first colonoscopy when you turn 50. Learn more about the reasons your doctor wants you to have this procedure here.
- Maintain your strength and build healthy muscle by adding weight-training exercises to your workout routine a few times a week to help prevent weight gain, ward off muscle loss, and promote healthy bone density.
- Consider incorporating 1,200 milligrams of calcium per day into your diet to help keep your bones strong. Learn more about foods that are good for your bones here.
In your 60s
- If you have a family history of reduced bone density, it’s time to start focusing on bone health. Consider scheduling a bone density scan with your doctor.
- If you’re over 65, check with your doctor to ensure your vaccines are up-to-date to help protect you from pneumonia, influenza, shingles, and more.
- Ask your doctor whether you could benefit from vitamin supplements. Find out the seven nutrients you might be missing and try to incorporate more vitamin-rich foods into your diet.
In your 70s
- Experts suggest that older adults amp up their vitamin D intake to help keep bones strong. Find this essential nutrient in natural sources, such as salmon and tuna, or spend some time in the sun with these summer outdoor activities for seniors.
- Research reveals that women in their 70s who take brisk, one-hour walks twice each week may improve their memory and reduce the symptoms of arthritis.
- Your nutrition at this stage of life can also help you promote a healthy, active brain. Incorporate these superfoods to keep your mind sharp.
- Embrace activities you enjoy. Studies show an improvement in general health and well-being in older adults who participate in activities that interest them. Whether its joining a book club, gardening, taking a water-color or wood working class, activities that stimulate your interest can also improve your health!
In your 80s and beyond
- Prevent falls with corrective lenses if you need them, supportive footwear, and talk to your doctor about lowering or changing any medications that can make you feel unsteady.
- Stay connected! Social connections with family and friends have a dramatic impact on your overall health. Weekly phone calls with the important people in your life help you stay in touch and improve your well-being. If you can’t hear over the phone, rely on a CapTel captioned telephone to keep the conversations going.
- If your old workout routine isn’t doing the trick, consider seeking the help of a licensed physical therapist who can help you design a safe and effective exercise regimen for you.
- Aim for 60% of your daily calories to be carbohydrates, such as grains, vegetables, and fruits.
In addition to these health tips for women, experts suggest scheduling a wellness checkup annually and seeing an audiologist every decade for a hearing test, or earlier if you’re concerned about hearing loss.
National Women’s Health Week is a perfect time to improve your health and wellness so you can live your best at any age. Read more helpful health and wellness blog posts here.