Health-care needs change over time. The chart below helps you know the risks and concerns at each stage of life so you can be proactive in always feeling your best.
This is prime time to set yourself up for decades to come—eat a healthy diet, get enough exercise, and be serious about sun prevention by applying SPF moisturizer every day.
the biggest risks
The skin cancer melanoma is among the more prevalent cancers that can strike young women. Make regular visits to the dermatologist to chart any changes. Also see your gynecologist for present wellness and to avoid infertility issues sometimes caused by STDs.
key tests/vaccines
Get a Pap test every three years and cholesterol testing every four to six years. Women with a family history of cancer should discuss being screened for breast-cancer susceptibility genes BRCA1 or BRCA2 after the age of 18.
supplements
It’s never too early to support bone health; get the RDAs of calcium and vitamin D. A B-complex vitamin can help with PMS and also boost energy; vitamin C helps with iron absorption.
Issues affecting menstruation and pregnancy are significant now. If you want to have a child, it may be harder to become pregnant as your fertility wanes after about age 35. General self-care is also a top priority.
the biggest risks
Cancer is the most common cause of death for women starting at age 35. Talk to your doctor about any specific risk factors and family history that might merit screening tests for particular types.
key tests/vaccines
Help stave off the flu with an annual flu shot. Even pregnant or breastfeeding women should get the vaccine. If you don’t see a dermatologist for annual skin-cancer screenings, start now. Continue with Pap and HPV testing every five years.
supplements
If you plan to have children, start taking at least 400 mg of folic acid daily, and at least a month before pregnancy; iron is also recommended if your blood levels are low (ask your doctor).
A decade before you have your last period, your menstrual cycle may begin to change, from longer to shorter, lighter to heavier, or vice versa. This is the perimenopausal decade.
the biggest risks
The risk of cancer more than doubles at age 45 (through 54); inform your doctor of any family history. The risk of diabetes also goes up at age 45, and can lead to heart and kidney disease among other serious problems. Fortunately, lifestyle changes can help with the prognosis.
key tests/vaccines
Age 40 is when a comprehensive eye exam is recommended and when many women get their first mammogram (age 45 if you have no risk factors). Monitor your blood sugar and blood pressure levels.
supplements
To keep bones strong as you head toward menopause, get 1,000 mg of calcium and 600 IUs of vitamin D daily; omega-3 fatty acids help regulate mood swings and fight inflammation.
Menopause brings about many changes, from bone loss and hot flashes to mood swings and depression. All are normal—and can interfere with sleep, so it’s crucial to build in relaxation (page 271).
the biggest risks
Although cancer is still at the top of the list of health risks during your 50s, heart disease is not far behind, and increases substantially for 55-plus women.
key tests/vaccines
Schedule your first colonoscopy (if you haven’t had one sooner). Have annual cholesterol checks, and get a baseline bone-density test two years after your last period (sooner if you have risk factors).
supplements
Continue taking omega-3s as well as calcium in conjunction with vitamin D; a B complex vitamin helps with energy, sleep, mood swings, and cardiovascular health, as does magnesium.
Stay limber in body and mind, the best way to keep physical and mental decline at bay. Continued good nutrition (with plenty of protein) and regular exercise are essential.
the biggest risks
Beware of diseases of the bone (osteoporosis) and the eye (cataracts, glaucoma, and macular degeneration) during this time. Monitor your blood pressure and cholesterol levels, as heart disease poses the most risk for women over 65.
key tests/vaccines
Get regular colonoscopies (depending on your risk factors) and annual eye exams. After 55, mammograms drop to every two years. The shingles vaccine is recommended at age 60, the pneumonia vaccine at 65. If you haven’t yet, get a bone-density exam.
supplements
Keep up with omega-3s and vitamin D. Vitamins A and C are potent anti-agers; vitamin A also helps support eye health, as does lutein.
Falls can lead to fractures, so take precautions. Do strength-training for muscle tone, balance, and bone health, and learn something new to exercise your mind.
the biggest risks
Heart disease and cancers are the leading causes of death in women now, as are stroke and chronic lower-respiratory disease. Joint issues, as a result of arthritis, may become troublesome.
key tests/vaccines
Continue many of the same ones you had in your 60s: bone-density and cholesterol tests, eye exams, and mammograms (colonoscopies can stop at 76). Get hearing tests—and the high-dose flu shot—every year.
supplements
Vitamin B12 is essential for brain functioning; (even a mild deficiency can lead to dementia); vitamin D boosts overall immunity. Protein powder or pills help rebuild muscle loss.