As women, we can expect our bodies to change over time.  Each decade offers opportunities for us to be as healthy as possible.  During the 20s, 30s, 40s, 50s, 60s, and beyond, you'll be making choices about how to take care of yourself.  The healthier you are, the better you'll feel, and the more you'll enjoy all that life has to offer.  We offer suggestions for healthy living across the decades.  Look backward, look forward and remember this really is the first day of the rest of your life.

20s and 30s
You’re young now with the rest of your life ahead of you. However, what you do now not only affects the quality of your life in your 20s and 30s but also as you age.

Healthy habits
Now’s the time to establish—if you haven’t already—healthy habits. If you smoke, seek support to stop; and avoid second hand smoke as well. For tips on quitting, see "Clear the Air" at the end of this section. Drink alcohol in moderation, and never drive after drinking. Don’t drink any alcohol if you are or might be pregnant. Eat a healthy diet to reduce your risk for many cancers and heart disease and to help with weight management. Incorporate physical activity in your daily routine, making it a lifelong habit. Use sunscreens to protect against ultraviolet rays that can age your skin and cause cancer. Preventive health care, including regular physicals and monthly breast self-examinations, may add years to your life.

Going to the doctor
Starting at age 18, or younger if you’re sexually active, you should be getting pap tests for cervical cancer. If you’re at high risk for breast cancer, your doctor may recommend a baseline mammogram in your late 30s.

Reproductive health
It’s important to discuss birth control options and how to protect yourself from sexually transmitted diseases with your doctor. And if you want to become pregnant, talk with your doctor about any additional risks, precautions and proactive care associated with your disability and being pregnant. Half of all pregnancies are unplanned. If you are sexually active and fertile, adopt healthy habits in case you become pregnant.

Nutrition
Reducing the amount of fat you eat and increasing your intake of fruits, vegetables and whole grains can help reduce your risk of heart disease, stroke and cancer. The amount of bone you build and strengthen now through diet and exercise will directly affect your risk for osteoporosis later. Include calcium-rich foods, such as dairy products, salmon and leafy green vegetables in your diet. Boost your intake of folic acid before becoming pregnant; it helps reduce the risk of some birth defects.
 

40s
Your 40s are a transitional time. You’re moving out of your child-bearing years towards menopause; and in the meantime, you may be juggling families, aging parents and work. This can be an exciting but challenging decade!

Healthy habits
You’re now "officially" aging. You’re no longer building bone mass—you’re slowing losing it. Your metabolism—in case you haven’t noticed—has also probably slowed down so it’s harder to keep the weight off. A low-fat diet, weight-bearing exercise and physical activity can help with both of these; it’s never too late to start! Also, those suntans of your youth may start catching up with you as the cumulative effect of ultraviolet rays increases your chance of skin cancer. Carefully check your skin on a regular basis for signs of skin cancer. Read more about what signs to look for in the "Special Health Concerns" section.

Going to the doctor
At age 40, you should begin annual fecal occult tests to detect blood in your stool, an indication of possible colon cancer. Also, talk to your doctor about being tested for diabetes if you have any risk factors for it. Type II diabetes occurs most often after 40. Because it rarely causes symptoms in the early stages, millions of people have type II diabetes and do not know it. Your doctor may recommend that you have a mammogram every one to two years in your 40s. You might also want to have a bone density test before menopause to use as a baseline to measure how rapidly you lose bone.

Reproductive health
Your 40s can be like going through puberty in reverse as your reproductive organs begin to slow down. The years when menopause-related changes begin are called perimenopause. During perimenopause, you may have irregular periods, hot flashes, fatigue, mood swings and sleep disturbances for a few months to six years—or longer.

Nutrition
Continue a diet high in fruits, vegetables, and whole grains including sources of folic acid and calcium. Reduce the fat you eat to protect against heart disease, stroke and cancer. You might consider adding soy to your diet; it may help decrease hot flashes and other menopausal symptoms. It’s also been linked to preventing osteoporosis.
 

50s
By the time you’re in your 50s, you’ve gone through the "change of life" and are moving into what many consider the "prime of life." Enjoy those things that you may have put on hold while you’ve built your career and/or reared your children.

Healthy habits
As you age, your skin becomes thinner, drier and more fragile. Take good care of your skin by using sunscreens, washing with mild soaps and using a moisturizer if your skin is dry. Don’t smoke, and drink plenty of water. Also, perform a skin self-examination once a month; skin cancer accounts for half of all malignancies in the U.S. Continue your monthly breast self-examinations. Most women check their breasts shortly after their period, so once you stop menstruating choose a date each month to help you remember to check your breasts.

Going to the doctor
Regular checkups and tests become even more important as you grow older as they allow you to catch problems at earlier, more treatable stages. Colon cancer tests (in addition to the fecal occult) should begin at age 50. Your risk of breast cancer increases as you age; having annual mammograms is crucial.

Reproductive health
The average age of menopause—when your periods stop completely—is 51, but it can happen between the ages of 40 and 55. For smokers, menopause may occur at an earlier age than average. You are past menopause when you have stopped having periods for 12 consecutive months. Talk to your doctor about the possibility of hormone replacement therapy (HRT) to replace the hormones your body no longer produces. There are benefits and risks of HRT that each woman needs to consider.

Nutrition
As you age and your risk for heart disease and cancer increases, a low-fat diet rich in vegetables, fruits and whole grains becomes even more important. Also, because your body has less muscle, it burns calories more slowly. Eat in moderation to help control your weight.
 

60s and beyond
In your 60s, you still have many good years ahead of you, so make the best of them. If you’ve had a healthy lifestyle, you’re more likely to continue to enjoy good health and your independence.

Healthy habits
Because of longer life expectancies, most women can expect to spend some of their latter years alone. However, women who become socially isolated are three times more likely to die from various cancers. It’s important to continue pursuing your current interests and to look for some new ones as well. Keep up with your friends and family and enjoy an active social life. Don’t forget to continue to exercise and eat a calcium-rich diet to slow down bone loss.

Going to the doctor
At age 65, you should get a pneumonia shot and begin having flu shots every year. You may want to talk with your doctor about common problems—often resulting from hormone losses—such as urinary incontinence, sleep problems and memory loss. If you’re feeling depressed as a result of the changes in your life or of coping with losses, don’t be afraid to talk with your doctor as there are treatments available that may help you. Be sure to include regular visits to the eye doctor for a vision test and screening for glaucoma and cataracts.

Nutrition
As you age, you may lose some of your appetite and not eat as well. This can result in a number of health problems, so be sure to continue to eat a complete, healthy diet. Talk to your doctor about taking a multivitamin/mineral supplement to ensure you’re getting all the necessary nutrients.

Reproductive Health
While birth control is no longer an issue, remember to continue to protect yourself against sexually transmitted diseases. Continue to consult your doctor about the benefits and risks of hormone replacement therapy.
 

Excerpted from Orchid