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Be Your Best at Any Age

(ARA) - As women age, we realize that staying healthy takes some work on our part. Good nutrition, regular activity, sound sleep and less stress are all important factors in maintaining good health, no matter what your age. "Women have other specialized health needs, which change depending on their stage of life," says Dr. Robert Berkow, editor-in-chief of "Your Health Now," a consumer health magazine published by Merck & Co., Inc.

Whether you're burning the midnight oil at your first job, sending your last child to college or enjoying retirement, make your health a priority. Here's a checklist to help you stay on top of your game at every age.

Your 20s and 30s

Get revved: Exercise six times a week for at least 30 minutes at a time, but whatever you can fit in is better than nothing. The activity should include a mix of cardio workouts and strength training.
Eat right - now: Aim for five to nine daily servings of fruits and vegetables. Along with fruit, other good, nutrient-dense carbs include whole grains such as whole-wheat pasta, breads and cereals. Cut back on refined carbs and limit your intake of high-fat foods. For healthy teeth and bones, be sure to get 1,000 mg of calcium a day, along with 400 international units (IU) of vitamin D to ensure calcium absorption.
Ace your exams: Now is the time to start getting Pap tests, clinical breast exams (CBEs) and pelvic exams.
Do some pregnancy planning: Talk with your doctor about your options. If you're starting to think about pregnancy, take a daily multivitamin that contains at least 400 micrograms of folic acid, which reduces the risk of spina bifida, a neural tube defect.
Help your heart: Monitor your levels of cholesterol and triglycerides beginning around the age of 20, and if your blood levels are acceptable, continue every five years after that. If your levels are high, talk to your doctor about ways to reduce them, which may include making lifestyle changes or taking medications.
Scrutinize your skin: See a dermatologist for a thorough head-to-toe checkup. Skin screening schedules vary; check with your doctor to determine a schedule that's right for you.

Your 40s and Beyond

Get heart smart: To help detect heart problems early, get your blood pressure and cholesterol checked regularly. It's also important to maintain your weight, eat a healthy diet and exercise. If you're still smoking, do whatever you can to quit.
Beat weight gain: Help prevent weight gain with regular exercise, which also maintains muscle mass and helps sustain metabolism. Exercise will even help you sleep better, which new findings suggest may help you keep off pounds as well.
Manage menopause: If hot flashes are keeping you from sleeping, talk to your doctor about treatment options.
Schedule screenings: Detecting breast or colon cancer early can help improve your chances for survival.
Stave off stress: Practice yoga. Find ways to laugh and play. Spend time with friends. And learn to express gratitude - such as by meditating or writing in a journal - for what you do have.

Your 60s and Beyond

Boost your bones: Start having bone density tests. To keep bones strong, increase your daily intake of calcium to 1,200 mg and vitamin D to 600 international units (IU). If recommended by your doctor, take medications to strengthen bones. Continue doing weight-bearing exercises and strength training. Add balance exercises to minimize your risk for falling. Your doctor can recommend an exercise program that's right for you.
Keep moving: Try yoga, which can maintain mobility, help lower blood pressure, reduce stress, and, as a weight-bearing exercise, maintain bones.
Stay sharp: Lower your risk for Alzheimer's by staying socially connected and mentally stimulated. To challenge the mind, try doing crossword puzzles, playing games or taking a class.
Go by the numbers: Have your blood pressure and cholesterol checked regularly. High levels of either can raise your risk for heart disease and stroke, and you'll need to discuss treatment options with your doctor.
Get vital vitamins: It's common to become deficient in B12 because the ability to absorb it frequently diminishes with age. Good sources include meat, poultry, eggs and low-fat dairy foods. Check with your doctor for more information.

For more ways to stay healthy at every age, visit www.YourHealthNow.com or visit the Women's Health Center at www.MerckSource.com.

Courtesy of ARA Content

SIDEBAR:

Checking Up on Your Health

These screening exams and recommended guidelines for women* are a good place to start when thinking about your health. Some people need certain screening tests earlier, or more often, than others. Talk to your doctor about which of the tests below are right for you, when you should have them, and how often.

Blood pressure: At least every two years.

Skin exams: Talk to your doctor about skin cancer screenings

Pap test: Every one to three years if you have been sexually active or are older than 21.

Cholesterol: Regularly starting at 45. If you smoke, have diabetes, or if heart disease runs in your family, start at 20.

Mammograms: Every one to two years starting at 40.

Diabetes tests: Have a test if you have high blood pressure or high cholesterol.

Colorectal cancer tests: Regular tests starting at 50; your doctor can help decide which tests and how often.

Osteoporosis tests: Request a bone density test at 65. You may need earlier testing if at high risk. Talk to your doctor.

* Based on recommendations by the United States Preventive Services Task Force. AHRQ Pub. No. APPIP03-0008, January 2004, and APPIP03-0011, revised February 2004.

**Check with your insurance provider to determine which tests are covered in your plan. If you don't have health insurance, visit the Centers for Medicare and Medicaid services at cms.hhs.gov to see if you qualify for coverage.