10 Health-Care Suggestions for 45-54-Year-Old Women 1 Standard Parameters 2 Dietary Balance 3: Regular Exercise 4: Adequate Sleep Is Necessary. 5: The Importance of Preventive Maintenance 6th (more items). 7 Mental Wellness 8 Physical Wellness 9 Social Welfare 10 Spiritual Wellness. 1. Get sufficient sleep every night. If you are not getting enough sleep, it will show in your appearance and how you feel about yourself. Try to go to bed at a reasonable time every night and get up at a reasonable hour too. Sleep needs vary from person to person - try to find out what works for you by trying some different schedules until you find one that fits well with your lifestyle. Make sure that you don't watch TV or use the internet before going to sleep - these things can cause problems if they keep you up late at night! 2. Eat a balanced diet full of vegetables and fruit, wholegrains, fish, and meat. Avoid sugar and processed foods as much as possible. It is important to eat healthily at any age but this is even more important once you have reached adulthood because you want to stay healthy for as long as you can. Eating well means balancing the food you eat so you get the nutrients you need without being overburdened by calories. 3. Drink plenty of water each day.