Veggie Blog

Staying healthy does not need a complicated plan. For most women, a handful of habits and the right checkups do most of the work. Here are the ones with the best backing, with the numbers checked against current guidelines, in place of the long list of tips you may have seen elsewhere.

What should you eat and drink?

Build your meals around vegetables, fruit, beans, whole grains and lean protein, and cut back on foods that are high in saturated fat and added sugar. If you are trying to lose weight, you do not need to follow a strict plan to start: smaller portions and fewer sugary drinks are a good beginning, and our guide to eight habits for losing weight the healthy way shows how. As for water, the often-quoted “eight glasses a day” is not an official target. The National Academies report that women who appear adequately hydrated take in about 2.7 liters (91 ounces) of total water a day from all beverages and foods, and that normal drinking, with thirst as a guide, is enough for most healthy people. Needs are higher in hot weather and during long workouts.

How active should you be?

At least 150 minutes of moderate activity a week plus two days of muscle strengthening is the target for adults. Walking, taking the stairs, playing with your children, yoga and home workouts all count. If you want an easy start, try a gentle morning yoga routine for beginners.

Do you get enough sleep and rest?

The CDC says that adults aged 18 to 60 need 7 or more hours of sleep a night, and that enough sleep helps with stress, mood, weight and heart health. Going to bed and getting up at the same time, keeping the bedroom cool and quiet, and avoiding caffeine late in the day all help. Time with friends, a good book or a walk are fine ways to wind down. If you regularly cannot sleep, speak to your doctor.

How do you protect your skin from the sun?

The American Academy of Dermatology recommends a sunscreen that is broad-spectrum, SPF 30 or higher and water resistant. Most adults need about 1 ounce, roughly a shot glass, to cover the skin that is not covered by clothing, and it should be reapplied about every two hours and after swimming or sweating. Shade, long sleeves and a wide-brimmed hat help too. For a skin routine, see the importance of skin care.

Which bone and calcium habits count?

Women aged 19 to 50 need 1,000 mg of calcium a day and women over 50 need 1,200 mg, according to the NIH Office of Dietary Supplements. Food is the best place to get it. If you take a supplement, it is better to split a large dose into two smaller ones. Vitamin D and weight-bearing exercise such as walking also protect bones. Be wary of claims that calcium or vitamin E prevent menstrual cramps or menopausal hot flashes; I could not find reliable support for those, so ask your doctor instead. For more on calcium, read calcium supplements and how to take them safely.

Which screening tests do you need?

These are worth discussing at your yearly visit. The U.S. Preventive Services Task Force recommends screening for cervical cancer every 3 years with cervical cytology in women aged 21 to 29, and, for women aged 30 to 65, every 3 years with cytology, every 5 years with high-risk HPV testing, or every 5 years with both. It also recommends a mammogram every 2 years for women aged 40 to 74. Both recommendations may be updated, so ask your doctor what applies to you, especially if you have a family history or other risk factors. The USPSTF breast cancer recommendation and cervical cancer recommendation explain the details.

What about smoking and alcohol?

If you smoke, quitting is one of the best things you can do for your health, and it is also good for your bones. Alcohol is best kept low. Your doctor or pharmacist can help you find a plan that works.