U.S. Department of Health and Human Services

Office on Women’s Health

200 Independence Avenue, SW, Room 712E

Washington, DC 20201

www.4woman.gov

800-9 WOMAN (9662) 994-W

888-2 5446 (TDD) 220-5

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800-994-WOMAN (9662)

888-220-5446 (TDD)

presented by 

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n Center

U.S. Department of Health and Human Services 

printed 8/2003 Office on Women's Health
1 

t the National Women’s 

h Information Center 

men’s Health Information Center? 

he “age of information” was turning into the 

w that we have an information superhigh

with health advice. Sometimes you get grid

 information contradicts another or doesn’t 

 you can’t find information on the topic 

Health Information Center (NWHIC) is here 

oll-free phone service (800-994-WOMAN 

446) that is staffed by English and Spanish

pecialists from 9 a.m. to 6 p.m. (EST), 

 excluding federal holidays. This phone serv

tfeeding Helpline to help you with common 

challenges. 

site (www.4woman.gov) with direct links to 

ws clippings that are updated five days a 

men’s health events, statistics on women’s 

on women’s health topics, like pregnancy, 

sabilities, and much more. 

 between the National Women’s 

Center and other women’s health 

s? 

sored by the federal government. It is a serv

men’s Health within the U.S. Department of 

ices. This means that it does not represent 

nterest, and it’s not trying to sell you any

y here to help you get information you can 

f women’s health issues. And it’s FREE. 

IntroductionThis guide to staying healthy is brought to you by the National Women’s Health Information Center (NWHIC) because we understand women’s needs for quick, trustworthy information to help their constantly growing, changing and beautiful bodies and minds. Your health needs nurturing to live long and well throughout the years. But nurturing your health requires a holistic approach throughout the “health span”— quality years in addition to the number of years. This approach to life-long health begins with healthy behaviors to prevent and manage the many health conditions that can affect you. Although there are genetic risks that you cannot control for many diseases, there are risks that you can overcome by following key preventive steps. These steps are outlined in this booklet and are not difficult to follow! Please use them to make healthy choices for yourself and for the people you love. 

National Women's Health Information Center

U.S. Department of Health and Human Services, 

Office on Women's Health 

 800-994-WOMAN (9662) TDD: 888-220-5446 Visit the National Women’s Health Information Center web site: www.4woman.gov 
3

e Screenings

ng long and living well. Getting preventive 

tions are among the most important things 

f. Take time to review these guidelines 

mmunizations. Use the charts on the next 

few pages to remind yourself of when you need to see your health care provider based on your personal health profile. Make an appointment today! 

mmended Screenings and Immunizations for Women at Average Risk for Most Diseases 

sts 

ht and height 

) 

Ages 18-39 

Discuss with your 

health care provider 

Start at age 35, then every 5 years 

Start at age 21, 

then once every 1-2 years if normal 

Monthly 

Every 1-3 years if you have been 

sexually active or are older than 21 

If sexually active, yearly until age 25 

Ages 40-49 

Discuss with your 

health care provider 

Every 5 years 

Every 1-2 years 

Start at age 45, 

then every 5 years 

Discuss with your 

health care provider 

Start at age 45, 

then every 3 years 

Monthly 

Every 1-2 years. Discuss with 

your health care provider. 

Every 1-3 years 

If you are at high risk for 

chlamydia or other sexually 

transmitted diseases (STDs) 

you may need this test. 

See STD section. 

Ages 50-64 

Discuss with your 

health care provider 

Every 5 years 

Every 1-2 years 

Every 5 years 

Discuss with your 

health care provider 

Every 3 years 

Monthly 

Every 1-2 years. Discuss with 

your health care provider. 

Every 1-3 years 

If you are at high risk for 

chlamydia or other sexually 

transmitted diseases (STDs) 

you may need this test. 

See STD section. 

Ages 65 and Older 

Discuss with your 

health care provider 

Every 5 years 

Every 1-2 years 

Every 5 years 

Get a bone mineral 

density test 

Every 3 years 

Monthly 

Every 1-2 years. Discuss with 

your health care provider 

Discuss with your health 

care provider. 

If you are at high risk for 

chlamydia or other sexually 

transmitted diseases (STDs) 

you may need this test. 

See STD section. 

PLEASE NOTE: These charts are guidelines only. Your health care provider will personalize the timing of each test and immunization to best meet your health care needs. 

 800-994-WOMAN (9662) TDD: 888-220-5446 Visit the National Women’s Health Information Center web site: www.4woman.gov 
5

mmended Screenings and Immunizations for Women at Average Risk for Most Diseases


sts 

e (STD) tests 

h fecal occult 

ma (DCBE) 

rovider 

our health care 

g 

vaccine 

Ages 18-39 

Talk to your health care provider if you 

have or had more than 1 sexual partner, 

or a history of STDs, or sexual contact 

with STDs, or a partner with the same. 

Discuss with your health care provider 

Once initially between age 20 and 39 

Starting at age 18, then every 10 years 

Monthly mole self-exam; by a 

health care provider every 3 years, 

starting at age 20. 

One to two times every year 

Discuss with your health care provider Discuss with your health care provider 

Every 10 years 

Ages 40-49 

Talk to your health care 

provider if you have or had 

more than 1 sexual partner, 

or a history of STDs, or sexual contact with STDs, or a 

partner with the same. 

Discuss with your health 

care provider 

Every 2-4 years 

Every 10 years 

Monthly mole self-exam; 

by a health care provider 

every year. 

One to two times every year 

Discuss with your health 

care provider 

Discuss with your health 

care provider 

Every 10 years 

Ages 50-64 

Talk to your health care 

provider if you have or had 

more than 1 sexual partner, 

or a history of STDs, or sexual contact with STDs, or a 

partner with the same. 

Yearly 

Every 5 years 

Every 5-10 years (if not 

having a colonoscopy or 

sigmoidoscopy) 

Every 10 years 

Every 5-10 years 

with each screening 

(sigmoidoscopy, colonoscopy, 

or DCBE) 

Every 2-4 years 

Discuss with your health 

care provider 

Monthly mole self-exam; 

by a health care provider 

every year. 

One to two times every year 

Discuss with your health 

care provider 

Yearly 

Every 10 years 

Ages 65 and Older 

Talk to your health care 

provider if you have or had 

more than 1 sexual partner, 

or a history of STDs, or sexual contact with STDs, or a 

partner with the same. 

Yearly 

Every 5 years 

Every 5-10 years (if not 

having a colonoscopy or 

sigmoidoscopy) 

Every 10 years 

Every 5-10 years 

with each screening 

(sigmoidoscopy, colonoscopy, 

or DCBE) 

Every 1-2 years 

Discuss with your health 

care provider 

Monthly mole self-exam; 

by a health care provider 

every year. 

One to two times every year 

Discuss with your health 

care provider 

Yearly 

One time only 

Every 10 years 

PLEASE NOTE: These charts are guidelines only. Your health care provider will personalize the timing of each test and immunization to best meet your health care needs. 

 800-994-WOMAN (9662) TDD: 888-220-5446 Visit the National Women’s Health Information Center web site: www.4woman.gov 
7 

Use these charts to find out if your personal or family history 

nings and Immunizations for 

	 puts you at higher risk for some diseases. If you have a higher than normal risk for a disease, you may need special screenings 

or tests more often or at a younger age. 

Then ask your health care provider if you need the following screenings or tests more often or at a younger age: Blood pressure test Cholesterol test 

 heart disease 

Blood pressure test; cholesterol test; exercise stress test Blood sugar test Mammogram; ovarian screening tests 

al cancer Pap test; pelvic exam; ovarian 

screening tests; colon screening Pelvic Exam; ovarian screening tests; colon screening; clinical breast exam 

ure 

Bone mineral density test 

d cancer Thyroid test and/or genetic 

counseling 

e Oral exam 

ess Hearing test 

ase; blindness Vision exam 

ase; colon 

endometrial 

Colonoscopy; sigmoidoscopy; DCBE; rectal exam; fecal occult blood test 

any illness at 

50 or under) 

Genetic counseling, possible early screening tests 

me kind of 

Genetic counseling, possible early screening tests 

isorder (you or 

Genetic counseling, possible early screening tests. If you want to become pregnant, genetic counseling for you and your partner. 

✔ 

if it 

applies Are You: 

Then ask your health care provider if you need the following screenings or tests more often or at a younger age: 

African American Blood pressure test; cholesterol test; blood 

sugar test; vision exam; colonoscopy; genetic counseling for sickle cell anemia 

Hispanic American Blood pressure test; cholesterol test; blood 

sugar test; colonoscopy 

Alaska Native/Pacific Islander Blood sugar test American Indian Blood sugar test Ashkenazi Jewish Descent Genetic counseling for Tay-Sachs disease, 

if you want to become pregnant 

Ashkenazi Jewish with family history of breast or ovarian cancer 

Genetic counseling for possible BRCA1/2 mutation 

Asian American Blood sugar test Age 65 or older Bone mineral density test; flu vaccine; 

pneumococcal vaccine 

Between the ages of 60 and 64, weigh less than 154 lbs, and not taking estrogen 

Bone mineral density test 

College age MMR vaccine; varicella vaccine Postmenopausal Bone mineral density test Pregnant Blood pressure test; blood sugar test; urine 

test; HIV test; STDs tests; MMR vaccine 

A non-pregnant woman of childbearing age 

MMR vaccine; varicella vaccine 

A smoker Blood pressure test; cholesterol test; bone 

mineral density test; oral exam; vision exam 

Overweight Blood pressure test; blood sugar test; weight Living in prison Tuberculosis (TB) test; HIV test; STD test Living in long-term care TB test; influenza vaccine; 

pneumococcal vaccine 

A health care worker TB test; influenza vaccine; pneumococcal 

vaccine; MMR vaccine; varicella vaccine 

A health care worker exposed to blood 

HIV test; Hepatitis screening; Hepatitis A, B vaccines 

 800-994-WOMAN (9662) TDD: 888-220-5446 Visit the National Women’s Health Information Center web site: www.4woman.gov 
9 

nings and Immunizations for 

 

out if your personal or family history than normal risk for a disease, you may need special screenings 

or some diseases. If you have a higher or tests more often or at a younger age. 

Then ask your health care provider if you need the following screenings or tests more often or at a younger age: Blood pressure test; cholesterol test; blood sugar test Blood pressure test; cholesterol test; blood sugar test Blood pressure test; cholesterol test; blood sugar test; influenza vaccine; pneumococcal vaccine Blood pressure test; cholesterol test; blood sugar test; vision exam; urine test 

cy) 

Blood sugar test 

an 9 lbs. Blood sugar test 

Mammogram; ovarian screening tests Mammogram; clinical breast exam 

cancer Pap test; pelvic exam; ovarian screening 

tests; colon screening Pelvic exam; ovarian screening tests; mammogram; colon screening 

sts Pap test; pelvic exam 

or surgically 

ent menstrual 

ersonal history 

od; lifelong low 

ctive lifestyle, 

w body weight 

istory of an 

orexia nervosa 

Bone mineral density test 

including 

s, scleroderma, 

sis) 

Thyroid test; TB test; influenza vaccine; MMR vaccine; pneumococcal vaccine; autoimmune screening test; bone mineral density test 

✔ 

if it 

applies 

Do you have or have you had?: 

Then ask your health care provider if you need the following screenings or tests more often or at a younger age: 

Chronic lung disease Influenza vaccine; pneumococcal vaccine Chronic liver disease Hepatitis A vaccine Thyroid disease Thyroid test; influenza vaccine; pneumococcal vaccine; bone mineral density test (of hyperthyroid) Gum (periodontal) disease Oral exam Colon polyps; Inflammatory bowel disease 

Colonoscopy 

A developmental delay Vision exam; hearing test Eye injury or disease Vision exam Ear injury or prolonged exposure to loud noise 

Hearing test 

HIV/AIDS Oral exam; vision exam; Pap test; pelvic 

exam; TB test; thyroid test; STD tests; influenza vaccine; pneumococcal vaccine; Hepatitis screening; Hepatitis A, B vaccines 

A blood transfusion from 1978-1985 HIV test; Hepatitis screening Multiple sex partners (or a partner who has or had multiple sex partners) 

STD tests; HIV test; Hepatitis B test; Pap test; pelvic exam 

Alcoholism Pneumococcal vaccine; TB test; psychological 

screening; liver tests 

Intravenous (IV) drug use or addiction Hepatitis screening; Hepatitis A, B vaccines; 

TB test; STD tests; HIV test; psychological screening 

A sexually transmitted disease (STD) STD tests; HIV test; Pap test; pelvic exam Lived or worked with someone exposed to Tuberculosis (TB) 

TB test 

A serious injury (cut or laceration) Tetanus-Diphtheria booster vaccine A baby recently (within the last few weeks or months) 

Post-partum depression screening 

 800-994-WOMAN (9662) TDD: 888-220-5446 Visit the National Women’s Health Information Center web site: www.4woman.gov 
11 

red Preventive Services

what screenings and immunizations 

care. For more information, call 

t www.medicare.gov. 

for 

are 

k for 

g 

req) 

e at high 

not at 

 every 

eening 

d of a 

 

 12 

ervical 

an age to 

normal 

s. 

care who are at high risk for these conditions.

Diabetes Services (if you have diabetes): •	 Coverage for glucose monitors, test 

strips, and lancets. 

•	 Diabetes self-management training (if 

requested by your health care provider). 

Glaucoma Screening*: Once every 12 months Must be done or supervised by an eye doctor who is legally allowed to do this service in your state. Mammogram Screening (age 40+; one baseline mammogram between ages 35 and 39): Once every 12 months. Medicare also covers new digital technologies for mammogram screenings. Shots (Vaccinations): • Flu Shot 

Once a year in the fall or winter. 

• Pneumococcal Pneumonia Shot 

One shot may be all you will ever need. Ask your health care provider. 

• Hepatitis B Shot 

If you are at medium-to-high risk for hepatitis. 

living with a 

Healthy Heart andStroke PreventionHeart disease and stroke - two main cardiovascular diseases - are the first and third causes of death for women in the U.S. Learn more about your heart and blood vessels, and what you can do to protect them and improve your health now and for years to come! Steps you can take: 

Quit smoking. Smoking increases your risk for heart attack and stroke. Ask your health care provider for help.
Control your blood pressure. Cut down on sodium, salt, and
alcohol.
Control your blood cholesterol. Get your cholesterol checked at
least once every five years.
Control your weight. Avoid fad diets and diet pills.
Get at least 30 minutes of physical activity on most days of the
week.
If you have diabetes, monitor and control your blood sugar levels.
Talk with your health care provider about your heart disease risks
and your family’s heart disease history.
If you are currently using oral contraceptives (birth control pills)
or hormone therapy (HT), ask your health care provider if they
are safe for you. 
Manage your heart disease, if you have it. Your health care
provider can treat your heart disease with medicine to help pre-
vent blood clots.
Eat Healthy. Include plenty of whole grains, fruits and vegetables
in your diet. Eat foods low in saturated fat and cholesterol, and
moderate in total fat, sugars and salt.
If you have ever had a “mini stroke,” or transient ischemic attack
(TIA), tell your health care provider right away.


 800-994-WOMAN (9662) TDD: 888-220-5446 Visit the National Women’s Health Information Center web site: www.4woman.gov 
13 

g Signs 

tack

mptoms, call 911 right away! Every 

if the symptoms seem to disappear! 

gets all of these warning signs. Sometimes 

and return. Treatments are most effective 

of when the attack begins. 

ncomfortable pressure, fullness, squeezing, 

f the chest that lasts longer than a few 

d goes 

or both arms, back, jaw or stomach 

a 

’s most common symptom is chest 

ut women are somewhat more 

ve some of the other warning 

www.4woman.gov/heart/index.htm 

Know the Warning Signs 

Stroke 

If you have these symptoms, call 911 right away! Every 

minute counts, even if the symptoms seem to disappear! 

Not everyone gets all of these warning signs. Sometimes these signs can go away and return. Treatments are most effective if given within one hour of when the attack begins. 

sudden numbness or weakness of face, arm or leg, especially on one side of the body sudden confusion or trouble speaking or understanding speech sudden trouble seeing in one or both eyes
sudden trouble walking, dizziness, or loss of balance or 
coordination
sudden headache with no known cause
blurred or double vision, drowsiness, and 
nausea or vomiting


 800-994-WOMAN (9662) TDD: 888-220-5446 Visit the National Women’s Health Information Center web site: www.4woman.gov 
15 

Bones

 lose bone mass around age 30. After 

 can begin to decrease rapidly. This increases 

s when bones become weak and brittle and 

loss is a serious condition that can be pre

ng you stay healthy and strong. 

um 

s 

e 

nd 

tables, like kale and broccoli. 

ercise, such as walking, jogging, hiking, and 

 check with your health care provider 

rcise program. 

 if you do. Ask your health care provider 

ges, high salt, protein, and caffeine intake. 

care provider about taking calcium 

care provider about your risks for 

t at age 65. Get one earlier if your health 

ends it. 

king hormone therapy (HT) or estrogen 

nt bone loss, ask your health care provider 

ecent studies suggest these might not be a 

 women. 

osteoporosis, talk with your health care 

ble drugs that preserve bone density or 

 800-994-WOMAN (9662) TDD: 888-220-5446 

living with 

Breast Cancer EarlyDetection Breast cancer is the most common type of cancer in women. The older a woman is, the greater her risk. Most women who develop breast cancer have no special risk factors for the disease, so it is critical to do what you can to detect cancer early, and have a healthy lifestyle. Steps you can take: 

Do a monthly breast self-exam. Check for lumps or other changes in your breasts and in your underarm area. Discuss your family’s health history and your own risk factors for breast cancer with your health care provider. If you are in menopause and are taking hormone therapy (HT), talk with your health care provider about whether it is right for you. For some women, it can increase breast cancer risk. Talk with your health care provider about other treatments available to help you manage menopause. Get a mammogram every 1 to 2 years after age 40, or more often if your health care provider recommends it. Exercise regularly. Drink alcohol only moderately, if at all (no more than 1 drink per day for women). Eat a healthy, balanced diet. 

Visit the National Women’s Health Information Center web site: www.4woman.gov 
17 

Lungs

odies to get all of the oxygen they need to 

hat lung cancer kills more women than 

ut the things that can harm your lungs and 

g health. 

onchitis, asthma, or allergies, follow 


der’s recommendations to manage your


o smoke, quit. Ask your health care


and other pollutants. Being around sec-


le’s) smoke can be dangerous for you and


d to detect any dangerous levels of radon.


sbestos, wear protective clothing.


rovider immediately if you have any


ch as a persistent cough, coughing up


hest pain. It could be lung cancer or


m.


living with a 

Healthy PregnancyHaving a healthy baby begins even before you get pregnant. That new life growing inside you will depend on you to make good choices about your health. Steps you can take: 

Eat a healthy diet with lots of fruits, vegetables, grains, and calcium-rich foods. Get proper rest and do not overdo it! Be sure to get at least .4 mg (400 mcg or micrograms) of folic acid every day to reduce the risk of birth defects. Do so also when you are trying to get pregnant. Folic acid is in leafy green vegetables, kidney beans, orange juice, whole grain www.4woman.gov/ products and other foods, and in most pregnancy multivitamins. Do not smoke, drink alcohol, or use drugs when you are pregnant or trying to get pregnant. These can cause long-term damage to your baby. Be physically active every day, but only at the pace recommended by your health care provider. Limit or eliminate your caffeine intake from coffee, tea, sodas, medications, and chocolate. Stay away from toxic chemi- www.4woman.gov/breastfeeding
 cals like insecticides, clean-
ing or paint thinning solvents, lead, and mercury.
Avoid hot tubs, saunas, and x-rays. 
Don’t handle or eat uncooked meats or fish.
Do not handle cat litter—it can carry a parasitic infection that
can cause birth defects. 


 800-994-WOMAN (9662) TDD: 888-220-5446 Visit the National Women’s Health Information Center web site: www.4woman.gov 
19 

se

hange for women that allows us to explore 

. While we all have different menopause 

this time to focus on taking better care of 

ise and a good diet can help to ease the 

e and improve your overall health. For 

was standard treatment for the symptoms 

udies suggest however, that it might not be 

ny women. Talk with your health care 

eatments available to help you manage 

t Sweats—Avoid hot 

too warm environment 

ing), hot or spicy 

e, and stress. Dress in 

bed clothes, and keep 

m or workplace. 

er-the-counter vaginal 

se vaginal dryness. 

ider may also recom

ogen creams. 

egular exercise can 

 alcohol, caffeine, 

ing or exercising right before bedtime. 

rb tea or milk before bedtime. 

Periods—If you experience heavy bleeding, 

ods, or other unusual bleeding, talk to 

der. 

on—It’s time to try new things and above 

elf! 

living with 

Reproductive HealthPrevention is important to a woman’s reproductive health. Pelvic exams can detect problems before they become severe. Pap tests are particularly important for early detection of cervical cancer, which when found early can be cured. Talk with your health care provider about any concerns you may have, including tests for sexually transmitted diseases (STDs) and HIV (the virus that causes AIDS) if you feel you are at risk. Steps you can take: 

Have regular pelvic exams and Pap tests. Talk with your health care provider about how often you need them. See your health care provider right away if you have abnormal bleeding or discharge, or pain during sex, in your pelvic area, or during urination. To find out where you can get a free or low-cost Pap test in your area, call the Centers for Disease Control and Prevention’s National Breast and Cervical Cancer Early Detection Program at 888-842-6355 (toll-free). If you are sexually active, get regular checks for STDs such as chlamydia, gonorrhea, and genital herpes. STDs are especially dangerous in pregnancy and can harm you and your baby. You can help prevent STDs and HIV/AIDS by using condoms every time you have sexual contact. But, condoms aren’t 100% foolproof and the best way to avoid STDs is to practice abstinence (don’t have sex). Birth control methods other than condoms, such as pills and implants, won’t protect you from STDs or HIV. If you think you have been exposed to HIV, get tested. You can call the CDC National AIDS hotline at 800-342-2437 (English) or 800-344-7432 (Spanish) or 800-243-7889 (TTY) for more information. Become educated about the different methods of birth control. Talk with your health care provider about which option is best for you. 

 800-994-WOMAN (9662) TDD: 888-220-5446 Visit the National Women’s Health Information Center web site: www.4woman.gov 
21 

Outlook

, demanding lives! You may feel pulled in 

experience stress from dealing with work, 

s, leaving little time for yourself. Learning 

h some time for yourself will pay off with 

outlook and better health! 

mily and friends.


mmunity. 


de and do things that


d manage stress in your


lude trouble sleeping, frequent headaches


s, being angry a lot, and turning to food,


relieve stress.


th stress include regular exercise, healthy


xation exercises (like deep breathing or


o family members and friends can help a


 find that interacting with their faith com-


mes of stress.


rest – adults need around 8 hours of 

re provider if you feel depressed for more 

; depression is a treatable illness. Signs of 

n include feeling empty and sad, crying a 

of interest in life, and thoughts of death 

de. If you or someone you know has 

s of suicide, get help right away. Call 

ocal crisis center, or 800-SUICIDE. 

living with 

Healthy Eyes & EarsVision and hearing loss can happen as we age. Other problems with our eyes and ears can happen as we work and play. Prevention, early detection, and proper treatment for injury or disease to your eyes and ears will help you enjoy independence and a quality life. Steps you can take: 

Get your eyes examined once initially between the ages of 20 to 39; every 2 to 4 years at age 40 to 64; and every 1 to 2 years at age 65 and older. If you need glasses or have other eye problems, talk with your health care provider about how often to get an exam. At age 50, talk to your health care provider about having a hearing exam. See your health care provider right away if you have any signs of hearing loss or vision problems. Wear protective glasses when working with materials that can harm eyes, and wear sunglasses when outside, even if it’s cloudy. When playing sports, wear protective eyewear made of polycarbonate plastic and fitted by an eye care professional. Don’t smoke, and control high cholesterol—these increase your risk for age-related macular degeneration (AMD), a common cause of vision loss in people over age 60. Wear earplugs when doing loud activities (above 90 decibels) such as attending rock concerts, or using a snowmobile, chainsaw, lawn mower, or motorcycle. Never insert anything into your ear canal, and wear a helmet when bicycling or doing other activities that could cause head injury. 

 800-994-WOMAN (9662) TDD: 888-220-5446 Visit the National Women’s Health Information Center web site: www.4woman.gov 
23 

al Health

hird most diagnosed cancer in women, fol

ancers. It can be a “silent” disease because 

elop symptoms until the cancer is difficult 

s that colorectal cancer is preventable and 

ted early. 

er diet and reduce fats. 


m supplements and increasing intake of


 of vitamins C, A, and D. 


weight. 


eration, if at all.


ed, and smoked foods.


k a health care provider for help.


ctivity.


art getting regular colorectal screening


yearly rectal exams and stool blood 


doscopy every 5 years and colonoscopy


ly members developed cancer at a young


alth care provider about testing at an 


Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group 2-3 SERVINGS 

Fruit Group
2-4 SERVINGS 

Bread, Cereal, Rice & Pasta Group 6-11 SERVINGS 

Food Guide Pyramid 

living with a 

Healthy LifestyleA healthy lifestyle can help you thrive as you move through the seasons of life that every woman experiences. But, making healthy choices isn’t always easy! It can be hard to find the time and energy to exercise regularly or prepare healthy meals. Your efforts, though, will pay off in many ways, and for the rest of your life! Steps you can take: 

Be physically active for 30 minutes most days of the week. Break this up into three 10-minute sessions when pressed for time. Eat a well-balanced diet with lots of fruits, vegetables, and whole grains. Choose a diet low in saturated fat and cholesterol; moderate in sugar, salt and total fat. Choose vegetable oils and soft tub margarine rather than solid fat (meat and dairy fats, butter, lard and shortenings). Use the Food Guide Pyramid as a starting point. Avoid injury by wearing seatbelts and bike helmets. Use smoke and carbon monoxide detectors in the home, and street smarts when walking alone. Drink alcohol only in moderation (no more that 1 drink per day for women). Never drink before or when driving, or when pregnant. Don’t smoke, and quit if you do! Ask your health care provider for help. Use prescription drugs wisely—read the label, ask your health care provider or pharmacist for details about the medicine, keep a record of the medicines you use, take medicine(s) correctly, and report side effects to your health care provider. Ask someone you trust for help if you think you might have a problem with drugs or alcohol. 

 800-994-WOMAN (9662) TDD: 888-220-5446 Visit the National Women’s Health Information Center web site: www.4woman.gov 
25 

Smile

ou have a lot more than a pretty smile—it 

health. Keep your teeth, gums, and mouth 

r oral exams, practicing good oral hygiene, 

. 

er and use fluo-


de protects


 all ages.


h a soft or


brush. Also


before going to


daily.


 a year for an oral exam


hen you have any problems like bleeding


 trouble swallowing or chewing.


ave an oral exam early in your pregnancy. 

 if you do. See your health care provider


l only in moderation, if at all.


 nutritious diet, and limit sugary foods.


practice good oral hygiene to prevent 


ping your baby’s gum ridges with a soft


ush after nursing or feeding can help


use tooth decay.


living with 

Healthy SkinThe skin, your body’s largest organ, protects you against heat, light, injury, and infection. A suntan is not a sign of health – it can lead to skin damage, and eventually, premature aging, wrinkling or skin cancer. Skin cancer can be prevented and it is never too late to start taking better care of your skin! Steps you can take: 

Stay out of the sun, especially between 10 a.m. and 3 p.m. when the sun’s harmful rays are strongest. Don’t think you are safe if it is cloudy or if you are in the water, harmful rays pass through both. Use a broad spectrum sunscreen that guards against both UVA and UVB rays, with a sun protection factor (SPF) of 15 or higher. Reapply the lotion often, especially if you are getting wet or sweating, or even if the product is water resistant. Wear protective clothing like a wide-brimmed hat and loose, lightweight, long-sleeved shirts and long pants or long skirts when in the sun. Select sunglasses that block 99 to 100 percent of the sun’s rays. Do not use sunlamps, tanning beds, and tanning pills. None of these are safe. You can use tanning make-up products safely, but remember they are not sunscreens and will not protect your skin from the sun. Check your skin often, ideally after a shower or bath, for any changes in moles or birthmarks or for precancerous skin lesions that look dry, scaly, reddish, and slightly raised. Report any changes immediately to your health care provider. You can also get a yearly skin and mole exam from a health care provider. 

 800-994-WOMAN (9662) TDD: 888-220-5446 Visit the National Women’s Health Information Center web site: www.4woman.gov 
27 

Tract Health

rinary system is a natural part of our day 

ink about it until we have a problem. To 

healthy, practice good hygiene, prevent uri

TIs), and see your health care provider 

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and take vitamin C. 

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ctions, see your health care provider as 

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Violence in Your LifeViolence against women is never justified and is always wrong. It affects not only women of all ages and racial, cultural, and economic backgrounds, but children, families, and friends of the victims. Unfortunately, it is not uncommon, with 1 in 4 American women reporting being raped or physically assaulted at some time in their life by someone they know. Don’t let violence stifle your spirit. If you or someone you know are experiencing violence, there is help available. Steps you can take: 

Call the police or leave if you or your children are in danger. Understand that you’re not alone. Call the National Domestic Violence Hotline (800-799-SAFE, TDD 800-787-3224) 24 hours a day for help and referrals to local hotlines and other resources like shelters. The Hotline has operators to talk to you in English, Spanish, and other languages. Don’t keep it to yourself. Get help. Talk with someone: a family member, friend, colleague, workplace counselor, or faith counselor. If you’ve been hurt, get medical attention right away and call the police. Any type of abuse, including domestic violence, rape, and stalking are all crimes. Talk to a local family court counselor about civil protection orders to protect yourself from further abuse, domestic violence, or stalking. If you decide to leave, choose a place to go and set aside some money. Put important papers and items in a place where you can get them www.4woman.gov/violence quickly. 

 800-994-WOMAN (9662) TDD: 888-220-5446 Visit the National Women’s Health Information Center web site: www.4woman.gov 
29 

 Path to Health

paign from the Office on Women’s 

onted with numerous challenges—from the 

mily to the pressures of work. Although the 

ese areas are important, nothing influences 

choices we make about our own personal 

EALTH, A PUBLIC EDUCATION CAMPAIGN spon

ment of Health and Human Services' Office 

ps women take simple and manageable steps 

nd provides tools for local communities to 

ally relevant action steps to wellness. 

gns aimed at women have emphasized long

 weight or quitting smoking. Pick Your Path 

multiple demands women have on their time 

 suggests specific, life-oriented action 

 stairs instead of the elevator—in an effort 

 health. The campaign delivers these easy-to

ges through 12-month pocket planners, 

rs, a community action kit, a campaign 

d a listserv—a weekly e-mail message offer

based on the campaign's monthly themes. 

ages health awareness among all women, 

 minority women. Together, participating 

health fairs, screenings, and other educa

unities nationwide. If you would like to 

mpaign, obtain a community action kit, or 

ct: 

AN (9662)


gov


Talking with your Health Care Provider Knowing how to talk to your health care provider (HCP) will help you get the information you need to make better health care decisions. Here are some tips for talking with your HCP: 

Make a list of health concerns and questions to take with you to your visit. Share the list with your HCP. Describe symptoms clearly and briefly. Say what the symptoms are, when they began, how they make you feel, what triggers them, what (if anything) makes them stop, and what you’ve done to relieve them. This helps your HCP decide the best course of treatment, along with any tests you may need. Tell your HCP what prescription and over-the-counter medicines, vitamins, herbal products, and other supplements you’re taking. Be honest about your diet, physical activity, smoking, alcohol or drug use, and sexual history. Discuss allergies to drugs, foods, or other things. Tell your HCP if you are being treated by another HCP, including a mental health professional. Don’t be afraid to ask questions and don’t feel embarrassed about discussing sensitive topics. Your HCP is used to talking to people about personal concerns. Don’t leave something out because you’re worried about taking up too much time. Be sure you understand everything before you leave your HCP. This includes treatment recommendations and any follow-up tests or referrals. If you don’t understand something, ask to have it explained again. Bring a family member or friend with you to take notes and offer moral support. An extra pair of eyes and ears can help you remember your questions as well as the answers. 

 800-994-WOMAN (9662) TDD: 888-220-5446 Visit the National Women’s Health Information Center web site: www.4woman.gov 
30 

Checklist of Questions to ask your Health Care Provider General Health and Wellness Questions 

How often do I need a physical exam, breast exam, pelvic exam and Pap test? Do I need a flu shot or other immunizations? Will changing my lifestyle (diet, exercise, smoking, drinking) help me avoid certain diseases? What can I do to be more healthy? Is there any reading material or videotapes on these topics? Are there support groups or community services that can help? 

Medical Test Questions 

What will we know after the test is done?
How do I find out the results? How long will it take to get 
the results?
What does the test involve? What do I do to get ready for it?
Are there any dangers or side effects with the test?


Symptoms and Diagnosis Questions 

Could my symptoms be caused by or related to something other
than my current condition?
What may have caused my current condition? 


Treatment Questions 

How is this condition treated or managed? What long-term
effects (if any) will it have on my life?
How soon should treatment start? How long will it last?
Are there other treatments available?
How much will the treatment cost? Is it covered by insurance?
What are the treatment’s risks and side effects?


Medication Questions (you can also ask your pharmacist) 

What are the side effects? 
What should I do if I miss a dose?
Are there foods, drugs, or activities I should avoid while taking
this medicine?
Is there a generic brand available at a lower price?


Call for free health publications: 800-994-WOMAN (9662) TDD: 888-220-5446