Be active

Moderate to vigorous exercise can help you maintain a healthy weight, sleep better, reduce stress, and lower your risk of many diseases. Be physically active 30 minutes a day, five days a week, at least ten minutes at a time. Everyday activities such as brisk walking are effective and free. Do muscle strengthening exercises at least two days a week. These activities include yoga, using hand weights, doing sit-ups, or doing push-ups.

Eat healthy

Eat a variety of foods each day to stay healthy and lower your risk of many diseases. Focus on fresh vegetables and foods high in calcium—especially leafy greens, fruits, whole grains, and low-fat or fat-free dairy products. Limit the amount of fat, salt, sugar, and caffeine you eat and drink. Avoid processed foods, fast food, and soft drinks.

Take a daily multivitamin

Our bodies need vitamins to function. Two important ones for women are folic acid and vitamin D. Folic acid is a B vitamin that your body needs daily to make healthy new cells and prevent birth defects. Vitamin D helps your body build healthy bones. One way to get the recommended amount is to take a daily multivitamin. Make sure the label says 400 mcg or 100 percent next to folic acid and includes at least 400 IU of vitamin D3.

Not getting enough sleep may increase your risk of disease, depression, and obesity. Adults should get at least seven to nine hours of sleep every night.

Talk to someone you trust if you feel sad

Everybody feels sad sometimes, but sadness that goes on for more than two weeks can affect your relationships, your work, and your life. It may be a sign of depression. Your mental health is essential to your overall health. If you or someone you know is thinking about suicide, call the 24-hour toll-free National Suicide Prevention Lifeline for help: 1-800-273-8255.

Examine your relationships

Women who have trusting, honest, and respectful relationships are healthier. Relationships won’t always be free of anger or hurt, but you should not feel scared, humiliated, or controlled. If you feel you are in an abusive relationship of any kind, call the Domestic Violence Hotline for help: 1-800-562-6025.

Prevent unintended pregnancy and STDs

Protect yourself from sexually transmitted diseases, including HIV. Choose birth control that’s right for you. If your birth control method fails, know your options, including emergency contraception. For more information, call the Washington State Family Planning Hotline: 1-800-770-4334.

Avoid tobacco and secondhand smoke

If you smoke or chew tobacco, stopping is one of the best things you can do for your health. You can get help to quit. Secondhand smoke is also harmful to your health—avoiding it is important. Call Washington’s confidential and toll-free Tobacco Quit Line for support: 1-800-QUIT-NOW (1-800-784-8669).

Limit your alcohol use

Drinking too much alcohol can lead to serious health problems or injuries. Most women should limit their use to one drink per day. One drink equals: one beer (12 oz), or one glass of wine (5 oz), or one shot of 80-proof hard liquor (1.5 oz) in a mixed drink. If you are concerned about your drinking, call Washington’s 24-hour Alcohol/Drug Helpline: 1-800-562-1240.

Get help for drug abuse

If you currently abuse prescription drugs or use illegal substances, help is available. Call Washington’s 24-hour Alcohol/Drug Helpline: 1-800-562-1240.

Take care of your teeth

See your health care provider regularly

Get the immunizations and tests you need, such as regular Pap and STD tests. Keep a record of your family health history to share with your provider. Some diseases, like osteoporosis, may be hereditary. It’s good to know now what your risks are and what you can do about them.