The National Women's Health Information Center offers the following 10 things you can do to help live longer, live better, and live happier:
These charts provide general healthcare guidelines for women, but are not meant to replace any advice and guidance given by your physician. Please use them as a reminder to take care of your personal healthcare needs, and also as a list of topics you may want to discuss with your physician.
Each Day | Each Month | Each Year | Other |
---|---|---|---|
Exercise 30 minutes a day. | Perform a breast self-examination. | Have a dental checkup once or twice a year. Have vision and hearing checked annually. | After age 20: every 5 years have a full lipid profile test for cholesterol and triglycerides. |
Protect yourself from the sun - use sunscreen and dress appropriately. |
Perform an oral cavity self-examination - gums, teeth, lips, tongue. | After age 50: have a physical examination by your physician. |
Every 3 years after age 30: have a physical examination by your physician. |
Watch your fat intake - no more than 25 to 35 percent of your calorie intake. Most fats should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. | Perform a full-body self examination for unusual moles or other skin conditions. Have your physician examine moles annually, or immediately for suspicious growths. | After age 50: have a DRE (digital rectal examination). | Every 2 years after age 40: have a physical examination by your physician. |
Eat sources of protein such as lean or low-fat meat, poultry, fish, dry beans, eggs, and nuts. | Be aware of your weight - check your BMI (body mass index). | Have your blood pressure and cholesterol levels checked. | After age 50: have a flexible sigmoidoscopy every 5 years, or as recommended by your physician. |
Eat 5 to 9 servings of fruits and vegetables daily. At least half of all of the grains eaten should be whole grains. Consume 3 cups of fat-free or low-fat milk or equivalent milk products per day. |
Beginning at age 50, get a flu shot. | After age 50: have a colonoscopy every 10 years, or as recommended by your physician. | |
Be aware of your alcohol intake. | After age 40: have a mammogram every 1 to 2 years. |
After age 50: have a double contrast barium enema every 5 to 10 years, or as recommended by your physician. | |
Be aware of your stress level. | After age 50: have a fecal occult blood test. |
Get a tetanus/diphtheria (td) booster every 10 years | |
Have a pelvic examination and Pap test beginning at age 21. Talk with your doctor about his or her recommendations for further testing and screening for the human papillomavirus, or HPV. | After age 65: get the pneumococcal vaccine; also recommended for those younger than 65 who have medical problems such as heart disease, lung disease, diabetes, kidney disorders, sickle cell anemia, and other chronic conditions, or for those who work or live in high-risk areas. |
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