Essential Health Tips for Women at Every Age

Regular check-ins with your doctor help you stay healthy—even when you feel fine. Women should focus on preventive care, healthy habits and routine screenings to lower the risk of future health problems. Follow these guidelines to keep your well-being on track.

Ages 18 to 39: building a strong foundation

In your day-to-day life, these small steps can help maintain a healthy lifestyle:

• Move more—get at least 30 minutes of physical activity a day
• Get enough sleep, aiming for 7 to 8 hours each night
• Maintain a healthy weight
• Limit alcohol to no more than one drink per day
• Avoid smoking
• Consider a folic acid supplement if planning for pregnancy

Stay up to date with vaccines

Protect yourself from infections with these important vaccinations:

• Flu shot – Every year
• Tetanus booster – Every 10 years
• HPV vaccine – Recommended for women up to age 26

Preventive screenings

Routine screenings can help detect potential health concerns early:

• Blood pressure – 3 to 5 years
• Cholesterol – As recommended by your doctor
• Pap smear – Every 3 years starting at age 21 or every 5 years with HPV testing for women ages 30-65
• Sexually transmitted diseases (STDs) – Every year if sexually active

Ages 40 and beyond: staying healthy for life

As you age, it’s important to maintain healthy habits while keeping up with essential screenings:

• Exercise regularly and stay active at least 30 minutes a day
• Get quality sleep—7 to 8 hours per night
• Eat a balanced diet and keep a healthy weight
• Limit alcohol to no more than one drink per day
• Quit smoking—sign up for our Tobacco Cessation Incentive Program

Updated vaccination recommendations

Certain vaccines become more important as you age:

• Flu shot – Every year
• Pneumonia vaccine – If recommended by your doctor
• Tetanus booster – Every 10 years
• Shingles vaccine: After age 50

Essential preventive screenings

These screenings help detect serious conditions early:

• Blood pressure – Every year
• Cholesterol – As recommended
• Diabetes screening – Every 3 years
• Colon cancer screening – As recommended (typically starting at age 45)
• Mammogram – Every 1 to 2 years, or as recommended by your doctor
• Bone density test – After age 50 to screen for osteoporosis
• Pap smear – Every 3 years or every 5 years with HPV testing
• Lung cancer screening – Every year if you have a history of smoking

Additional health topics to discuss with your provider

Your doctor can guide you on:

• Birth control and reproductive health
• Diet, weight and exercise goals
• Tobacco and alcohol use
• Mental health concerns
• Any experiences with violence or abuse
• Family health history, especially related to cancer

Support is here

With FEP, you have access to a variety of health and wellness resources to support your well-being:

• Find an in-network provider with our National Doctor and Hospital Finder tool
• Stay on top of preventive care
• Manage your weight with expert help
• Build healthier routines with Daily Habits