Wellness for Women: Embracing Health at Every Age

If we are lucky, life is long! And a long life brings with it many seasons of change, including within our health and wellbeing. This is true for all people, but women especially can experience dramatic shifts in their health needs due to major (and normal) hormonal changes.

For Women’s Health Month, let’s look at some common health concerns for each decade, along with key to-dos to keep you and the women in your life healthy and happy at every age.

Ages 18 to 39

Preventative Exams:

• Annual Physical: Establishing care with a Primary Care Provider (PCP) allows you to stay up to date on necessary vaccines, keep prescriptions current, and address any health issues that arise. Your PCP can also recommend specialist visits or screenings based on your family/medical history.
• Gynecological Exam: Pap smears are recommended every 3 years for women ages 21-30, with reduced frequency in your 30s. Gynecologists also provide STI testing, birth control options, clinical breast exams, and family planning services. Many gynecologists are also obstetricians, offering care for pregnant women or those trying to conceive.
• Dental/Eye Exam: Maintaining dental health and regular eye exams are crucial. Headaches can be a sign of vision issues, so regular check-ups are important.

Physical Health:

• Focus on cooking at home, eating whole foods, minimizing added sugars, and moderating alcohol consumption.
• Establish good sleep hygiene with a consistent routine, such as going to bed early, taking a hot shower, or reading.
• Find an exercise routine you enjoy, whether it's hiking, fitness classes, dancing, swimming, or weightlifting.

Mental/Emotional Health:

• Transitioning into adulthood can be stressful. If overwhelmed, consider working with a counselor or therapist.
• Maintain meaningful relationships despite life changes. Dedicate time to friendships, try new hobbies, join clubs, or volunteer.

Ages 40 to 49

Preventative Exams:

• Annual Physical: Monitor biometrics like cholesterol, glucose, and blood pressure.
• Mammogram: Recommended starting at age 40 or earlier based on risk factors.
• Gynecological/Pelvic Exam: Continue Pap smears.
• Colorectal Screening: Colonoscopy recommended starting at age 45, possibly earlier due to rising colon cancer rates.

Physical Health:

• Focus on adding nutritious foods to your diet, such as fruits, vegetables, fiber, and lean protein.
• Optimize sleep by controlling light, noise, and room temperature.
• Include strength training in your exercise routine to maintain muscle mass.

Mental/Emotional Health:

• Balance responsibilities and self-care. Prioritize hobbies and activities that bring joy.

Ages 50 to 64

Preventative Exams:

• Annual Physical: Address menopause symptoms with your PCP or OB-GYN.
• Mammogram & Gynecological Exams: Continue regular screenings.
• Colorectal Screening: Colonoscopies are recommended starting at age 45.

Physical Health:

• Eat a well-balanced diet rich in whole grains, fruits, vegetables, legumes, lean proteins, fiber, and water.
• Exercise daily and monitor caffeine intake to improve sleep.

Mental/Emotional Health:

• Process life changes with a therapist. TriHealth EAP offers free counseling for employees.

Ages 65+

Preventative Exams:

• Annual Physical: Continue regular visits with your PCP.
• Bone Mineral Density Test (DEXA Scan): Recommended for postmenopausal women or women at risk to check for osteopenia or osteoporosis.
• Colorectal Screening: Continue colonoscopies as recommended by your gastroenterologist. .

Physical Health:

• Maintain a regular exercise routine, such as walking, weightlifting, yoga, or water aerobics.
• Consume plenty of protein, water, and fiber to support muscle and organ health.

Mental/Emotional Health:

• Find ways to connect with your community, such as joining clubs, volunteering, or spending quality time with family and friends.
• Complete Advanced Directives and a Living Will to ensure your wishes are clear.

Conclusion

By staying proactive with regular check-ups, adopting healthy lifestyle habits, and seeking support for mental and emotional health, women can navigate these changes effectively. Remember, prioritizing your health at every age ensures a happier and healthier life. Let's embrace Women's Health Month by taking steps to care for ourselves and the women in our lives!

Resources

Preventative Health Guidelines | TriHealth

Women’s Comprehensive Care | TriHealth