National Women's Health Week: Spring Clean your Health at Every Age

Elderly women exercising with hula hoops

It is National Women’s Health Week, and we are inviting women of every age to celebrate with us! You are never too young or old to start taking your health seriously. If you are looking for age-specific resources on how to spring clean your health at every age, look no further than our recommended list below.

Staying Healthy at Every Age:

At every age, you should be eating healthy, staying active, and seeing your doctor for regular appointments and checkups. The earlier you begin healthy habits, the easier it will be to maintain lifelong, healthy habits. Take regular precautions to protect yourself and your loved ones: always wear a seatbelt in the car, do not text and drive, wear a helmet and other protective gear when riding a bike, and do not put yourself at unnecessary risk.

In Your 20’s & 30’s:

  • Eat healthy! This means cutting back on sugar and sodium and eating plenty of fruits and veggies, whole grains, and lean meats.
  • Aim to get seven to nine hours of sleep every night. Sleep plays an important role in your energy level, focus, and overall physical health.
  • If you drink alcohol, try to limit your intake to one alcoholic drink a day. Do not start smoking, but if you already do, find the resources to quit. Do not misuse prescription drugs or take illegal drugs.
  • Talk to your doctor about your birth control plan or what to do if you plan to get pregnant. Doctors recommend all women of reproductive age take 400 to 800 mcg of Folic Acid.
  • Report any mental health issues, including anxiety and depression. Many mental health problems start to manifest in your 20’s.
  • Report and get help for any domestic or other violence you are experiencing.
  • Talk to your physician about necessary or recommend tests and vaccines. The flu vaccine is recommended every year, and you may find you have missed other common vaccines, including HPV, MMR, or Hep B. Regular Pap, HPV, and STD tests are also recommended.

In Your 40’s & 50’s:

  • Continue to eat healthy. Reducing your intake of processed sugars and sticking to fruits, veggies, and lean meats is the best plan for staying healthy. There are online tools you can use to determine what your daily caloric intake should be, or you can talk to your doctor or a nutritionist if you have specific questions about your diet.
  • Continue other healthy habits; aim for seven to nine hours of sleep every night and try to get at least 30 minutes of exercise a day, even if it is just talking a walk.
  • If you have not experienced menopause yet, continue to talk to your physician about your birth control plan.
  • Be prepared for menopause and perimenopause symptoms by talking to your doctor about expectations.
  • Continue with your recommended yearly exams and tests. In addition to the Pap, HPV, & STD tests, you should also talk to your doctor about your first mammogram.
  • Be proactive about other conditions that can surface later in life. In your 40’s and 50’s, your doctor may recommend screening for lung cancer, colorectal cancer, osteoporosis, diabetes, high blood pressure, and high cholesterol.

In Your 60’s & Above:

  • Maintain your healthy habits. Continue healthy eating, limiting your alcohol intake, responsibly using prescription drugs, and abstaining from tobacco use.
  • Get seven to nine hours of sleep every night.
  • Continue to exercise. Talk to your doctor about which exercises may best fit your lifestyle and any physical limitations you may have. It is important to focus on strengthening your balance and your muscles as you get older.
  • Continue to report any physical or mental health symptoms or issues you experience.
  • Talk to your doctor and lawyer about who will be responsible for making medical decisions for you if you are unable do so.
  • Continue to visit your physician for all recommended tests, exams, and procedures. In addition to what you are already receiving, your doctor may recommend taking extra precautions against the flu, shingles, and the chicken pox. 

No matter your age, you have a partner at Capital Women’s Care! Contact our office to talk to our staff, set up an appointment, and take control of your health this spring.

Our Mission

The providers of Capital Women's Care seek the highest quality medical and ethical standard in an environment that nurtures the spirit of caring for every woman.


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