Women’s lifetime health must-dos

While developing and maintaining a healthy eating plan and exercise regime are important throughout our lives, it’s essential that you adapt your lifestyle to suit the needs of your body as you age.

Whether you are 18 or 80, it’s important to plan for your future health and it’s never too late or too early to start making the necessary changes to promote a long and productive life. From as early as 18 years it is important to adopt a preventative approach towards ensuring your future health. Take a look at how you should be managing your health as you age.

Age 18 – 29

  • Find a doctor to monitor your health on an ongoing basis as you age
  • Begin seeing a gynaecologist for routine check-ups and screening for various diseases such as ovarian and cervical cancer
  • Set fitness goals to achieve peak bone mass
  • Begin regular monthly breast and skin examinations 
  • Ensure sufficient Iron and Calcium throughout your life. Additional supplements should be taken while pregnant like Folic Acid, Calcium and Iron


Age 30 – 39

  • Continue with regular health monitoring and exercise and ensure that you maintain a healthy diet
  • Remember the risk of birth defects increases after the age of 35 years, so if you want to fall pregnant, be sure to bear this in mind
  • If you smoke, think about quitting
  • Keep up a strength training regime to maintain muscle mass


Age 40 - 49

  • Have regular health monitoring done for blood pressure, glucose and cholesterol as well as your annual pap smear as part of your Preventative Care benefits (available across most options)
  • Watch your weight and diet
  • Stay active and get enough exercise to maintain bone mass and improve coordination and balance
  • Ask your doctor if you need a multi-vitamin as iron deficiency is particularly common amongst pre-menopausal women


Age 50 - 64  

  • Take “me time” to ensure that you get enough exercise, both mental and physical 
  • Watch your mental health as hormonal fluctuations during and after menopause can be disruptive and lead to depression and poor attention to personal health
  • Talk to your doctor if you are experiencing prolonged disruptions in your normal sleep pattern
  • Take a multivitamin which contains Vitamin D and C as this contributes to the prevention of osteoporosis


Age 65+  

  • Make sure you are eating well
  • Stay fit and active with a moderate exercise routine
  • Live a lifestyle that keeps your senses alert and your body strong and flexible 
  • Monitoring your heart health is vital at this time