Want to feel your best in the years ahead? For women, there’s no secret recipe to aging well. But a few everyday habits—like keeping up with health screenings, staying active, eating well, and caring for your mental health—can make a big impact on your quality of life. 

These five tips can help you protect your health and maintain your independence as you age.

How Women Can Age Well: 5 Tips

1. Get routine breast cancer screenings

One in eight women in the United States (roughly 382,640 women) will be diagnosed with breast cancer this year. It's the most commonly diagnosed cancer in women and this risk increases with age.

Mammograms are the best way to screen for breast cancer, especially during the early stages. The good news is breast cancer can usually be treated successfully when found early; in fact, when detected in its earliest stages, the 5-year relative survival rate is more than 99%.

The U.S. Preventive Services Task Force recommends that women ages 40–74 who have an average risk of breast cancer get a mammogram every two years.  Medicare covers a free yearly mammogram screening.  

Learn more about how to prepare for a mammogram and what to expect during the exam.

2. Routine pap exams are the best way to detect cervical cancer

Known as the “silent killer,” cervical cancer is one of the most common types of cancer for American women. But thanks to the HPV and Pap tests, early detection has significantly improved and boosted U.S. survival rates. 

HPV and Pap tests can help prevent cervical cancer or find it early:

• The HPV test checks for human papillomavirus, which can cause changes in cervical cells. 
• The Pap test (“Pap smear”), checks for abnormal cervical cells that could develop into cancer if they’re not treated. 

Both tests can be performed at a doctor’s office or clinic.

The Centers for Disease Control and Prevention (CDC) recommends the following cervical cancer screening schedule:

• If you’re under 65, depending on your doctor’s recommendation, you should get a Pap test every three years, an HPV test every five years, or both tests every five years.
• If you’re 65 or older, you may no longer need screening if your recent test results have been normal and you have no history of cervical precancer. 

Screening may also be unnecessary if your cervix was removed during a total hysterectomy for a noncancerous condition. Ask your doctor or nurse about the screening schedule that’s right for you.

3. Exercise will improve your overall health

Roughly 150 minutes (2.5 hours) of moderate exercise a week can improve both your physical and mental health. Benefits for older adults include:

• Improves sleep
• Eases anxiety
• Lowers blood pressure
• Makes it easier to maintain a healthy weight
• Reduces the risk for eight types of cancer (including breast, colon, and lung cancer)
• Strengthens bones
• Improves balance and coordination and reduces fall risk

You don’t need to join a fancy gym to add more movement to your days. Here are some activity suggestions that can help keep you on your toes:

• Take your dog—or a friend’s dog—for a long walk.
• Stroll through the mall and enjoy the window displays.
• Explore a local nature trail and take photos along the way.
• Play a round of golf and walk the course instead of taking a cart.
• Go for a bike ride around your neighborhood or on a local trail.
• Swim a few laps for a gentle, low-impact workout.
• Try a Zumba class at your local community or senior center.
• Sign up for a dance class (no partner needed!).
• Plan a weekly tennis match with a friend.

4. Focus on your mental health

Approximately 15% of adults age 70 and older live with mental disorders, depression being one of the most common. There’s often confusion around what exactly depression is, especially since many older adults experience life events that can trigger feelings of sadness—like the death of loved ones or serious health problems. The difference is that normal negative emotions tend to be temporary. 

If feelings of sadness and hopelessness begin to interfere with your daily life and normal functioning, you may have depression. The first thing you should know is that depression can be successfully treated and managed. Start by speaking with your doctor, who can help you determine if a Medicare depression screening is right for you. 

Learn more about depression in older adults, including symptoms and treatment approaches.  

5. Healthy eating can prevent serious health conditions

Proper nutrition is essential for the body. As you get older, you lose muscle mass and bone density and burn fewer calories. It takes extra effort to make up for the natural changes in your body—which is why eating high- nutrient foods makes a big difference. 

For example, consuming foods rich in calcium and vitamin D can help you maintain good bone density. This in turn can reduce your risk for osteoporosis—a major health concern affecting about 8 million women in the U.S. Protein helps preserve muscle and strength, while fiber supports digestion and may help control cholesterol and blood sugar. And healthy fats (found in foods like fish, nuts, seeds, and olive oil) can support heart and brain health.

Try to build your meals around vegetables, fruits, whole grains, high-quality proteins, and low-fat dairy or fortified alternatives. Small changes, like adding berries to oatmeal or snacking on yogurt and fruit instead of chips, can help you get more of the nourishment your body needs.

Need help affording nutritious foods? Learn about the Supplemental Nutrition Assistance Program (SNAP), which can help you stretch your budget further. Don’t assume you don’t qualify—many older adults are surprised to find out they’re eligible for SNAP benefits, which average $188 a month. Visit BenefitsCheckUp and enter your ZIP code to see what food assistance programs are available in your area, and get help applying.

"Take care of your body now and your body will take care of you for the long haul. When you invest in your well-being, you'll set yourself up for healthy aging success," says Gretchen Tanbonliong, Associate Director for Health & Wellness at NCOA. “As a woman, you may have many responsibilities on your plate, but your health should be a top priority.”