EVERY DAY
Schedule a daily workout
Do whatever feels right for you. Jog, walk, do yoga, garden, dance, swim. For heart health and cancer prevention, aim for at least 150 minutes a week of moderate-intensity aerobic activity or 75 minutes of vigorous activity.
Stand up
Being sedentary can raise blood pressure and blood sugar levels, cause excess body fat, and increase cholesterol. At the desk or watching TV–get off your seat every 30 minutes.
Poor sleep can cause weight gain and heighten the risks of diabetes, inflammation, stroke, and heart attack. The CDC recommends seven hours a night for adults. For quality sleep, go to bed and wake up at the same time every day, keep the room dark, and turn off electronic devices. If fatigue starts affecting your ability to function, get a sleep test immediately, because apnea and other sleep disorders can cause serious heart problems.
WEEKLY
Curb the booze
The more you drink, the more you risk getting cancer, heart disease, and liver disease. Keep it to one drink a day, so savor that chardonnay.
Strength train
Twice-weekly weight or resistance training improves heart health and strengthens bones to prevent osteoporosis.
Get good protein
Seafood, lean meats and poultry, eggs, beans and peas, soy, nuts, and seeds offer the protein your body needs for strong muscles and lower your chances of getting heart disease, diabetes, and cancer. You might not need as much protein as you think. The National Academy of Medicine recommends seven grams for every 20 pounds of body weight, so at 140 pounds, that’s about 50 grams a day.
MONTHLY
Watch your weight
Obesity increases the risk of breast cancer, type 2 diabetes, high blood pressure, high cholesterol, arthritis, and sleep apnea. What’s obese? A body mass index of 25 to 30 is overweight, and 30 or higher is obese, says the CDC. Find a BMI calculator at cdc.gov/healthyweight.
Do a breast self-exam
Most breast cancers are found by the women themselves. Breast self-awareness lets you know what’s normal, so you can spot any oddities. Call your doctor immediately when there’s a lump, leaky fluid discharge (other than breastmilk), swelling, skin irritation or dimpling, or nipple problems like pain, redness, flaking, or turning inward.
Try a new workout
Variety keeps exercise interesting and improves the chances that you’ll keep up the habit.
YEARLY
Open your wallet
Your dollars donated to research help prevent and treat heart disease and breast cancer, which are leading killers of women. Check charitynavigator.org to make sure the charity is legit.
Get a wellness check
Your well-woman visit can offer preventative vaccines, screen for emerging conditions, and offer a chance to discuss any concerns.
Get pregnant
Well, maybe not yearly. Still, pregnancy before age 35 limits exposure to estrogen, which can reduce the risk of breast cancer.
Consider genetic counseling
If your mother or sister had breast cancer or you’ve had previous cancers, you probably wonder about your risk. Genetic counseling walks you through the challenges and benefits of genetic testing. Don’t do it on your own. Mail-order tests only probe for a few genetic variations, and they won’t be there with the support you’ll need to live with the results.
Get your flu vaccine in the fall
Your healthy winter self will thank you.
IT DEPENDS
Get a clinical breast exam, or CBE
from a provider trained in checking for breast problems. When? Every one to three years between ages 29 and 39, and every year starting at 40 (or so says the American College of Obstetricians and Gynecologists. Other medical associations disagree, so talk to your doctor).
Schedule screening mammograms
The rules are confusing and conflicting, but you and your doctor can settle on a plan that works for you. The U.S. Preventive Services Taskforce recommends every two years for women ages 50 to 75. The American Cancer Society recommends yearly for women ages 45 to 54, and every two years beginning at age 55.
Get your Pap test or HPV test
Pap tests look for signs of precancer on the cervix, while HPV tests check for the virus that can lead to cervical cancer. Start with a Pap test at age 21. If it’s normal, you might be able to wait another three years. From 30 to 65, talk to your doctor about whether you need a Pap test only, HPV test only, or both. If results are normal, you might be able to wait three to five years before the next.
SNACK ON PREVENTION
Pump up the veggies
Two and a half cups a day of veggies provide the fiber and nutrients that ward off heart disease, diabetes, and obesity.
Lift your mood with Vitamin C
Deficiencies of Vitamin C have been linked to fatigue and feelings of depression. Load up on Vitamin C-rich fruits and veggies like oranges and red peppers.
Fish Friday and Fish Taco Tuesday
More fish in your diet delivers omega-3 fatty acids for brain health, plus loads of vitamins and minerals. Just go lightly on that warm butter drizzle.
Eat smart
It’s okay to have that scoop of Ben & Jerry’s, but not the entire pint.
Snack on movement, too
Don’t have time for a workout? Strap on the sneakers and grab a 10-minute walk. You’ll feel refreshed, and you’ll keep your streak of daily activity alive.