7 Health Tips Every Woman Needs to Remember

Many women succumb to the temptation of looking after others’ needs and health before taking care of their own.

You’re in a better place to care for those most important to your health if you make your healthcare a priority.

These 7 health tips will help you live a healthier life, regardless of your age and overall health:

1.) Stop smoking. This will significantly reduce your risk of developing heart and lung disease.

2.) Keep up with your annual wellness check*. This can help increase your chances of being able to detect any chronic diseases or conditions early, and in turn increase your chances of taking action on any health issues.

3.) Sleep is essential. Regular sleep is important for fighting the signs and symptoms of aging. It also promotes mental alertness, which helps to keep stress levels under control.

4.) Avoid the sun between 10 a.m. & 2 p.m. If you must be outdoors, use a broad-spectrum sunscreen that has an SPF of 30 or higher.

5.) Every year, see your doctor. Regular wellness screenings and checks can help you detect problems early, even if your body is feeling well.

6.) Make physical activity* a priority in your life. Even if you have only 20 minutes a day to exercise, a lifetime habit of regular activity will benefit your heart health and help you manage your stress levels.

7.) Good nutrition should be a priority. Do not eat crash diets or indulge in excess. Instead, eat a balanced diet with plenty of fruits and veggies.


Nutrition experts recommend that women of all ages eat a balanced diet rich in fruits, vegetables, fiber, and protein. Your doctor can help you find the right resources, such as choosemyplate.gov, to help you create a diet that supports your long-term health.

Folic acid is also important for women of childbearing years. This includes leafy green vegetables, citrus fruits, and beans.

Women who have experienced menopause should increase their intake of calcium and Vitamin D foods (such as seafood, eggs yolks, low-fat dairy products, and egg yolks). This will help prevent bone disease.


A daily physical activity routine that involves 20-30 minutes of cardio activity per day (such as running, swimming, or hiking) is recommended to maintain heart health, weight control, stress reduction, and good overall health. It may be beneficial to add weight lifting or other strength training activities to your exercise program, especially as you age. This will help to prevent the loss of bone density.

It’s never too late for exercise to begin. Even if your age is 50 or you don’t have a lot of experience with exercise, it’s still possible to ” start small” and get into a routine that improves your overall health.


Cholesterol & Blood Pressure: Women aged 20 and over should consider annual cholesterol tests and blood pressure checks as part of their regular healthcare routine. If you have a history of these conditions or other risk factors, your doctor may recommend that you take them more often.

Pap Smears – Women between 21 and 65 years old should have an annual pelvic exam and a Pap test at least once every three years. Your OB-GYN or family physician may perform these screenings.

Mammograms and Breast Exams: All women should have a breast examination every year starting at 20. The majority of healthcare providers recommend that women have an annual mammogram every year between the ages of 40 and 50 be every other year after that. You should also be doing a monthly self-exam of your breasts. You can ask your doctor how to do them.

Screenings for Osteoporosis: Women over 65 are more at risk of developing bone problems. This is why many doctors recommend that you have an annual screening starting at 65.

Colonoscopies: Ask your doctor about the recommended screenings for colorectal problems (such as colonoscopies).

Skin Cancer: All ages of women should be aware of any changes to their skin, moles, or birthmarks. When you have your annual wellness check, be sure to report any changes. Ask your doctor if you are at risk for skin cancer, if you have a family history of fair skin, or a history of childhood sunburns.

Diabetes: You may need to have regular screenings starting at age 40, depending on your family history. Talk to your doctor for more information.

*Talk with your doctor about recommended screenings. Your physician may suggest a schedule for you that is different from the recommended guidelines. This will be based on your family or medical history. Before you begin any exercise program, consult your doctor.