Now That You're In Your 20s:

Your 20s is an exciting time full of new experiences and opportunities, so it's easy to get caught up with an exciting social calendar and forget about your health needs. Now's the time to create healthy lifestyle habits that you can maintain for the rest of your life. Here are five tips for staying healthy:

1. Establish an exercise routine (that you enjoy!)

Staying active will help you develop a strong body that looks and feels good as you age. It can lower your risk for disease, reduce stress and protect your bones and joints. So it's important to take part in physical activities that are not only challenging, but also fun and motivating. Keep things interesting by mixing it up; whether it's a dance class or a kayaking trip, don't be afraid to try something new.

» Get more ideas for adding variety to your routine.

2. Maintain healthy eating habits

Stop worrying about your weight, and start thinking about your health. Eating mostly whole foods, including lots of veggies, fruits and whole grains, is the key to feeling and looking your best. Start by adding an additional serving of fruits and vegetables to every meal.

» Get more tips for healthy living.

Lower your chance of osteoporosis later by consuming more calcium now. Calcium can be found in dairy products including milk, yogurt and cheese, and also in other foods, such as leafy green vegetables like spinach and kale, broccoli and tofu. Vitamin D helps your body absorb calcium so it's important to take a supplement, eat foods fortified with vitamin D or take a walk outdoors in the sunshine.

» Learn more about getting enough vitamin D
on HealthyWomen.org.

3. Protect your skin

You're never too young to start taking care of your skin. Healthy habits today will pay off in later years. The key to healthy skin lies beyond which soap you use. It depends on what you eat, whether you exercise, how much stress you're under and even the kind of environment in which you live and work. Eating a diet rich in vitamins and minerals, wearing sunscreen and getting regular body scans by a dermatologist can keep you looking young and feeling good as you age.

» Learn more about what you should be doing now.

4. Get a good night's sleep

Not getting enough sleep can interfere with your memory and ability to reason and concentrate, make you more susceptible to injury, increase stress levels and reduce your body's ability to fight infection or heal. If you have trouble getting a good night's rest, try going to the sleep and waking up at the same time each day or taking a hot shower before bed.

» Get more tips for creating healthy sleep habits.

5. Manage stress

It's easy to get overwhelmed with balancing a new job, friends and everything else happening in your life. Breathe; slow, deep, diaphragmatic breaths can trigger a relaxation response in your whole body.

» Learn five more tips for managing stress.

Questions to Ask Your Health Care Professional When You're In Your 20s

It's in your best interest to make the most of your medical visit. But it's often easy to forget your questions. Make a copy of these and take them to your next appointment. You can review your list while you're waiting to be seen.

1. How can I improve my diet and/or exercise program to have a healthier lifestyle? Ask for details. For example, if you should increase exercise, ask for examples of activities that are best for you.
2. When should I have regular checkups and which screening tests should I have and when?
3. How do I do a monthly breast self-exam? (Practice until you understand and feel comfortable doing it.)
4. How do I prevent sexually transmitted diseases?
5. What contraceptive methods are the best for my personal needs and lifestyle?
6. If I need a test or treatment, what is it designed to do and why is it recommended? Are there other treatments or options? Will insurance pay for the test or treatment?
7. Whom should I call to find out test results (such as a Pap test) and when? (Always get a complete report on any tests you have had.)
8. What type of program do you recommend to help me (or my partner) quit smoking?
9. If I'm overweight, can you recommend a weight loss program?
10. If I think I have a substance abuse problem, who can I talk to?

Preventive Health Screenings You Need in
Your 20s

Here are guidelines for preventive health screenings, examinations and immunizations healthy women your age should receive.

If you are at high risk for health problems such as diabetes, heart disease or other conditions, talk with your primary health care professional about any special considerations you should know about—which health screenings you should have more often, for example.

Screenings

Pap test for cervical cancer: All women should begin cervical cancer screening about three years after they begin having vaginal intercourse, but no later than when they are 21 years old. Screening should be done every year with the regular Pap test or every two years using the newer liquid-based Pap test. Exception: If you have risk factors such as multiple sex partners, a weakened immune system or HIV infection, you may need more frequent Pap screenings. You typically will have a pelvic exam and clinical breast exam at this screening appointment.

Clinical breast exam: Get examined about every three years while in your 20s. Breast self-exam (BSE) is one option to consider; however, research has shown that BSE plays a small role in finding breast cancer compared with finding a breast lump by chance or simply knowing what is normal. If you choose to perform a monthly BSE, ask your health care professional to show you how.

Chlamydia test: If sexually active, get tested every year until age 25. If you have a history of chlamydia or other sexually transmitted diseases (STDs), or you or your partner have had multiple sex partners, you may need to be screened for other STDs. Remember: Be sure to ask about STD screenings; don't assume you're getting one automatically during your exam.

Blood pressure test for high blood pressure (hypertension): Beginning at age 20, have your blood pressure checked at each regular health care visit or at least once every two years if your blood pressure is less than 120/80.

Weight: "Obesity screening" is now considered a preventive checkup. Ask your health care professional for more information on healthy weight guidelines or weight-management strategies.

Cholesterol: Women should begin blood cholesterol testing at age 20, and the testing should be repeated every five years or more frequently if you have risk factors for heart disease or diabetes or if your cholesterol level is above normal.

Blood glucose/diabetes screening: Ask your health care professional about your risks for diabetes. He or she may recommend a blood test that measures your blood glucose (sugar) to determine if you have diabetes or prediabetes, a condition that increases your risk for developing diabetes. This blood test is done after having no food and only clear liquids for 12 hours.

Dental exam: Visit the dentist regularly. Checkups can detect early signs of oral health problems. Professional tooth cleaning is also important for preventing oral problems and should be done regularly.

Complete eye exam: Get an eye exam once between ages 20 to 29. Exception: If you have vision problems, family history of eye problems, history of an eye injury or diabetes, you should be seen more frequently by an eye care specialist.

Skin exam for skin cancer: Examine your skin once a month for changes, such as moles that change color, shape or size, and ask your health care professional how often you should have your skin examined by a medical professional.

Immunizations

Tetanus: If you didn't receive a series of vaccines known as combined diphtheria-tetanus toxoids as a child, you should receive the primary series. Thereafter, you should receive tetanus booster shots every 10 years.

Measles/Mumps/Rubella: You usually get this vaccine as a small child. Check your medical records, if possible, to see if you've had it; if not, ask your health care professional for guidance. It's recommended for people age 18 and older who were born after 1956 and don't have a record of having it.

Varicella (chickenpox): Most young children now get the chickenpox vaccine. It's also recommended for young adults in college settings who haven't been previously vaccinated.

Meningococcal: A vaccine that prevents several strains of meningitis is available. It's recommended for young adults in high school and college settings who did not receive it as a preadolescent.

Hepatitis B: This vaccine is recommended for all children and adolescents not previously immunized and for all adults at high risk for infection. All pregnant women should be screened for hepatitis B at their first prenatal visit.

For more women's health information, visit HealthyWomen.org.