Tips to maintain Healthy lifestyle for women

Adopting a healthy lifestyle and getting preventive care can go a long way to promote health and wellness. Talk with your health care provider about what schedule of regular examinations is right for you. This is a good chance for you to check in with your provider about disease prevention and staying healthy.

In between checkups, there are plenty of things you can do on your own. Experts have done a lot of research about which lifestyle changes and preventive measures are most likely to keep you healthy. Ask your health care provider for more information.

Weight and diet

Eat a healthy diet

• Be sure to include plenty of vegetables, fruits, low-fat dairy products, and lean protein.
• Do not eat a lot of foods high in solid fats, added sugars, or salt.
• Get regular exercise. This is one of the most important things you can do for your health.
  • Most adults should exercise for at least 150 minutes each week. The exercise should increase your heart rate and make you sweat (moderate-intensity exercise).
  • Most adults should also do strengthening exercises at least twice a week. This is in addition to the moderate-intensity exercise.

Maintain a healthy weight

• Body mass index (BMI) is a measurement that can be used to identify possible weight problems. It estimates body fat based on height and weight. Your health care provider can help determine your BMI and help you achieve or maintain a healthy weight.
• For females 20 years of age and older:
  • A BMI below 18.5 is considered underweight.
  • A BMI of 18.5 to 24.9 is normal.
  • A BMI of 25 to 29.9 is considered overweight.
  • A BMI of 30 and above is considered obese.

Watch levels of cholesterol and blood lipids

• You should start having your blood tested for lipids and cholesterol at 20 years of age, then have this test every 5 years.
• You may need to have your cholesterol levels checked more often if:
  • Your lipid or cholesterol levels are high.
  • You are older than 50 years of age.
  • You are at high risk for heart disease.

Cancer screening

Lung Cancer

• Lung cancer screening is recommended for adults 55–80 years old who are at high risk for lung cancer because of a history of smoking.
• A yearly low-dose CT scan of the lungs is recommended for people who:
  • Currently smoke.
  • Have quit within the past 15 years.
  • Have at least a 30-pack-year history of smoking. A pack year is smoking an average of one pack of cigarettes a day for 1 year.
• Yearly screening should continue until it has been 15 years since you quit.
• Yearly screening should stop if you develop a health problem that would prevent you from having lung cancer treatment.

Breast Cancer

• Practice breast self-awareness. This means understanding how your breasts normally appear and feel.
• It also means doing regular breast self-exams. Let your health care provider know about any changes, no matter how small.
• If you are in your 20s or 30s, you should have a clinical breast exam (CBE) by a health care provider every 1–3 years as part of a regular health exam.
• If you are 40 or older, have a CBE every year. Also consider having a breast X-ray (mammogram) every year.
• If you have a family history of breast cancer, talk to your health care provider about genetic screening.
• If you are at high risk for breast cancer, talk to your health care provider about having an MRI and a mammogram every year.
• Breast cancer gene (BRCA) assessment is recommended for women who have family members with BRCA-related cancers. BRCA-related cancers include:
  • Breast.
  • Ovarian.
  • Tubal.
  • Peritoneal cancers.
• Results of the assessment will determine the need for genetic counseling and BRCA1 and BRCA2 testing.

Cervical Cancer

Your health care provider may recommend that you be screened regularly for cancer of the pelvic organs (ovaries, uterus, and vagina). This screening involves a pelvic examination, including checking for microscopic changes to the surface of your cervix (Pap test). You may be encouraged to have this screening done every 3 years, beginning at age 21.

• For women ages 30–65, health care providers may recommend pelvic exams and Pap testing every 3 years, or they may recommend the Pap and pelvic exam, combined with testing for human papilloma virus (HPV), every 5 years. Some types of HPV increase your risk of cervical cancer. Testing for HPV may also be done on women of any age with unclear Pap test results.
• Other health care providers may not recommend any screening for nonpregnant women who are considered low risk for pelvic cancer and who do not have symptoms. Ask your health care provider if a screening pelvic exam is right for you.
• If you have had past treatment for cervical cancer or a condition that could lead to cancer, you need Pap tests and screening for cancer for at least 20 years after your treatment. If Pap tests have been discontinued, your risk factors (such as having a new sexual partner) need to be reassessed to determine if screening should resume. Some women have medical problems that increase the chance of getting cervical cancer. In these cases, your health care provider may recommend more frequent screening and Pap tests.

Colorectal Cancer

• This type of cancer can be detected and often prevented.
• Routine colorectal cancer screening usually begins at 50 years of age and continues through 75 years of age.
• Your health care provider may recommend screening at an earlier age if you have risk factors for colon cancer.
• Your health care provider may also recommend using home test kits to check for hidden blood in the stool.
• A small camera at the end of a tube can be used to examine your colon directly (sigmoidoscopy or colonoscopy). This is done to check for the earliest forms of colorectal cancer.
• Routine screening usually begins at age 50.
• Direct examination of the colon should be repeated every 5–10 years through 75 years of age. However, you may need to be screened more often if early forms of precancerous polyps or small growths are found.

Skin Cancer

• Check your skin from head to toe regularly.
• Tell your health care provider about any new moles or changes in moles, especially if there is a change in a mole’s shape or color.
• Also tell your health care provider if you have a mole that is larger than the size of a pencil eraser.
• Always use sunscreen. Apply sunscreen liberally and repeatedly throughout the day.
• Protect yourself by wearing long sleeves, pants, a wide-brimmed hat, and sunglasses whenever you are outside.

Heart disease, diabetes, and high blood pressure

• High blood pressure causes heart disease and increases the risk of stroke. High blood pressure is more likely to develop in:
  • People who have blood pressure in the high end of the normal range (130–139/85–89 mm Hg).
  • People who are overweight or obese.
  • People who are African American.
• If you are 18–39 years of age, have your blood pressure checked every 3–5 years. If you are 40 years of age or older, have your blood pressure checked every year. You should have your blood pressure measured twice—once when you are at a hospital or clinic, and once when you are not at a hospital or clinic. Record the average of the two measurements. To check your blood pressure when you are not at a hospital or clinic, you can use:
  • An automated blood pressure machine at a pharmacy.
  • A home blood pressure monitor.
• If you are between 55 years and 79 years old, ask your health care provider if you should take aspirin to prevent strokes.
• Have regular diabetes screenings. This involves taking a blood sample to check your fasting blood sugar level.
  • If you are at a normal weight and have a low risk for diabetes, have this test once every three years after 45 years of age.
  • If you are overweight and have a high risk for diabetes, consider being tested at a younger age or more often.

Preventing infection

Hepatitis B

• If you have a higher risk for hepatitis B, you should be screened for this virus. You are considered at high risk for hepatitis B if:
  • You were born in a country where hepatitis B is common. Ask your health care provider which countries are considered high risk.
  • Your parents were born in a high-risk country, and you have not been immunized against hepatitis B (hepatitis B vaccine).
  • You have HIV or AIDS.
  • You use needles to inject street drugs.
  • You live with someone who has hepatitis B.
  • You have had sex with someone who has hepatitis B.
  • You get hemodialysis treatment.
  • You take certain medicines for conditions, including cancer, organ transplantation, and autoimmune conditions.

Hepatitis C

• Blood testing is recommended for:
  • Everyone born from 1945 through 1965.
  • Anyone with known risk factors for hepatitis C.

Sexually transmitted infections (STIs)

• You should be screened for sexually transmitted infections (STIs) including gonorrhea and chlamydia if:
  • You are sexually active and are younger than 24 years of age.
  • You are older than 24 years of age and your health care provider tells you that you are at risk for this type of infection.
  • Your sexual activity has changed since you were last screened and you are at an increased risk for chlamydia or gonorrhea. Ask your health care provider if you are at risk.
• If you do not have HIV, but are at risk, it may be recommended that you take a prescription medicine daily to prevent HIV infection. This is called pre-exposure prophylaxis (PrEP). You are considered at risk if:
  • You are sexually active and do not regularly use condoms or know the HIV status of your partner(s).
  • You take drugs by injection.
  • You are sexually active with a partner who has HIV.

Talk with your health care provider about whether you are at high risk of being infected with HIV. If you choose to begin PrEP, you should first be tested for HIV. You should then be tested every 3 months for as long as you are taking PrEP.

Pregnancy

• If you are premenopausal and you may become pregnant, ask your health care provider about preconception counseling.
• If you may become pregnant, take 400 to 800 micrograms (mcg) of folic acid every day.
• If you want to prevent pregnancy, talk to your health care provider about birth control (contraception).

Osteoporosis and menopause

• Osteoporosis is a disease in which the bones lose minerals and strength with aging. This can result in serious bone fractures. Your risk for osteoporosis can be identified using a bone density scan.
• If you are 65 years of age or older, or if you are at risk for osteoporosis and fractures, ask your health care provider if you should be screened.
• Ask your health care provider whether you should take a calcium or vitamin D supplement to lower your risk for osteoporosis.
• Menopause may have certain physical symptoms and risks.
• Hormone replacement therapy may reduce some of these symptoms and risks.

Talk to your health care provider about whether hormone replacement therapy is right for you.

Follow these instructions at home:

• Schedule regular health, dental, and eye exams.
• Stay current with your immunizations.
• Do not use any tobacco products including cigarettes, chewing tobacco, or electronic cigarettes.
• If you are pregnant, do not drink alcohol.
• If you are breastfeeding, limit how much and how often you drink alcohol.
• Limit alcohol intake to no more than 1 drink per day for nonpregnant women. One drink equals 12 ounces of beer, 5 ounces of wine, or 1½ ounces of hard liquor.
• Do not use street drugs.
• Do not share needles.
• Ask your health care provider for help if you need support or information about quitting drugs.
• Tell your health care provider if you often feel depressed.
• Tell your health care provider if you have ever been abused or do not feel safe at home.