Health tips for women in their 20s, 30s, 40s, 50s

Get the HPV vaccine

The human papillomavirus, or HPV, is most common among young people in their late teens and early 20s. High-risk strains of HPV are present in more than 99% of cervical cancer cases.

One way to protect yourself from HPV is by getting the HPV vaccine. You can get the vaccine up to age 26. It protects you from the HPV types that cause most genital warts and anal cancers.

Say ‘no’ to tanning salons

Tanning bed use significantly increases your odds of getting melanoma (the deadliest form of skin cancer). Using tanning beds regularly when you’re under 30 increases your risk of skin cancer by 75%.  

Other ways to limit sun exposure:

• Avoid direct exposure to the sun between 10 a.m. and 4 p.m.
• Use sunscreen when you’re outdoors
• Wear sun protective clothing

Steer clear of the fast (food) life

You may be eating fast food because it’s cheap and easy. And at this age, you may even have the metabolism to burn unwanted calories. But, you’re not powering up with the nutrients you need to keep your body and mind healthy today, and later in life.

The better choice? Learn to whip up a few simple, healthy meals made from whole foods – mostly plants. If you do buy processed foods, be sure to read the nutrition labels so you can check for sugar, carbohydrates, fat and protein.

Pop in for a Pap 

After your 21^st birthday, schedule a Pap test every three years.

You may find Pap tests awkward and uncomfortable. But, this exam is worth the brief discomfort. That’s because the Pap test can find abnormal cells before they turn into cervical cancer.

Snuff out the cigarette.

More women die from lung cancer each year than breast cancer. The cause: smoking. 

Smoking raises your risk for heart disease and stroke, and affects your reproductive health. It also causes problems during pregnancy that can hurt both mother and baby – miscarriages, stillbirths and early delivery.

If you quit while you’re pregnant, don’t pick up the habit after the baby is born. Nicotine can be passed through breast milk and secondhand smoke can affect your child’s health.

Want to quit? You are not alone – 70% of women who smoke say they want to quit. Get help and support. If you’re still having trouble, cut back as much as possible and make your home smoke-free.

Lift some weights

Most women begin to lose muscle mass after age 30. Strength training can prevent muscle loss and build bone density to avoid osteoporosis. It can also increase the rate at which your body burns calories to help keep you at a healthy weight.

And maintaining a healthy weight can help you avoid diseases like cancer.

Take time to unwind

Chronic stress affects almost every system in your body and wreaks havoc on their functioning, making it harder to fight off diseases like cancer.

Curb stress by doing breathing exercises and other relaxation-type activities. 

Test for HPV at your Pap

Women over age 30 should get an HPV test along with their Pap test every five years. High-risk strains of HPV are present in more than 99% of cervical cancer cases.

This test doesn’t happen in your 20s because at this age, the immune system is more likely to clear the virus without treatment. And regular HPV testing may result in unnecessary interventions and follow-up care.

Good news: There’s no need for an extra doctor visit or exam. Your HPV test can be conducted during your Pap test.

Snuff out the cigarette 

Nearly 20% of women age 25 to 44 smoke.

Smoking raises your risk for heart disease and stroke, and affects your reproductive health. It also causes problems during pregnancy that can hurt both mother and baby – miscarriages, stillbirths and early delivery.

If you quit while you’re pregnant, don’t pick up the habit after the baby is born. Nicotine can be passed through breast milk and secondhand smoke can affect your child’s health.

Want to quit? You are not alone – 70% of women who smoke say they want to quit. Get help and support. If you’re still having trouble, cut back as much as possible and make your home smoke-free. 

Maintain a healthy weight 

As we get older, our metabolism slows down. This is especially true for women after age 40, who may have a hard time maintaining the weight they had in their 20s and 30s. Making healthy food choices and staying active every day can help jumpstart your metabolism so you can keep off unwanted pounds.

Schedule a mammogram 

Don’t put off your yearly mammogram. You should get one every year starting at age 40. It’s one of the best ways to find breast cancer early.

Getting your first mammogram can be stressful. But it helps when you know what to expect. Use our mammogram guide – it’ll walk you through the steps.

Snuff out the cigarette.

Want to quit? You are not alone – 70% of women who smoke say they want to quit. Get help and support. If you’re still having trouble, cut back as much as possible and make your home smoke-free.

Limit your use of hormone therapy 

Taking hormones can increase your chances of developing uterine cancer, breast cancer, heart disease, blood clots and stroke. Ask your doctor if hormone therapy is the best choice for you.

Focus on foods, not supplements 

Researchers are still unsure about whether or not supplements actually help prevent cancer. Speak with your doctor or a registered dietician before taking a new supplement. He or she can decide which pills you really need and what dose you should take.

Even if your doctor recommends taking a supplement, your top priority should be getting the nutrients you need from the food you eat.

Check your colon

It’s that time. Colorectal cancer screening starts after age 50.

These exams are worth the minor discomfort, if any. Why? At least six out of 10 colorectal cancer deaths can be prevented if everyone age 50 and older got screened regularly.

So start the colorectal screening discussion at your next check-up. Your doctor can help you decide which exam is best for you.

Snuff out the cigarette.

Want to quit? You are not alone – 70% of women who smoke say they want to quit. And it’s never too late to quit. Get help and support. If you’re still having trouble, cut back as much as possible and make your home smoke-free.

Get annual check-ups

Making your health a top priority is important at every age. Whether you’re in your 20s, 40s or 60s, yearly check-ups are a must. With the aid of your doctor, you can create a personalized health plan to help you stay healthy for many years to come.

Print out our Screening Exams by Age checklist to take to your next doctor’s visit.