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Keeping a keen eye out for early signs of health problems is important, but there are also things you can do to protect yourself now and in the future. These include:

• Eating a sensible diet that includes all the major food groups, and watching portion size.
• Try for 30 minutes of exercise or more daily.
• Protect your bones by eating three servings of low-fat dairy every day and performing weight-bearing exercises – like walking, running, aerobics, or dancing – at least three times a week.
• Get regular health screenings.
• Take time out for yourself. Experts say 30 minutes a day is ideal if you can swing it. Make it a time when  you do something just for you – reading, taking a bath, working in the garden, chatting online with friends – whatever relieves your stress will add years to your life and life to your years!

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While not all medical organizations agree on what you need and when, here’s what the National Women’s Health Information Center suggests:

• Thyroid test – every five years beginning at age 35
• Blood pressure test – Every two years beginning at age 18
• Cholesterol test – Start at age 20 and let your doctor suggest frequency.
• Bone mineral density test – Have baseline test around age 40 and let your doctor decide on frequency.
• Blood sugar test (diabetes) – Every three years beginning at age 45
• Mammogram – Beginning at age 40, every one to two years
• Pap test/Pelvic exam – Every one to three years if you are sexually active, up to age 65. After age 65 let your doctor decide on frequency.
• Colorectal health testing – Yearly fecal occult blood test beginning at age 50. Flexible sigmoidoscopy every five years if not having a colonoscopy.
• Colonoscopy – Every 10 years beginning at age 50.

Talk to your doctor about a screening plan that is best for you.

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While any symptom that causes you distress should be reported to your doctor, there are some specific signs no woman should ever ignore. They include:

• Heart attack: Pain or discomfort in the center of the chest sometimes accompanied by pain in the upper body including arms, back, neck, jaw, or stomach; shortness of breath; a cold sweat; nausea; and  lightheadedness.
• Stroke: Sudden or developing problems with speech, sight, balance, and coordination, as well as numbness or weakness in the face, arms, or legs.
• Reproductive health problems: Bleeding or spotting between periods; itching, burning, bumps, blisters, or sores on the vagina or genital area; pain during sex; severe menstrual pain; severe pelvic pain; unusual vaginal discharge, particularly with a strong odor; lower back pain with bloating and/or feelings of fullness.
• Breast problems: Nipple discharge, breast tenderness or pain, changes in the skin covering the breast or nipples (ridges, dimpling, pitting, swelling, redness, or scaling), a lump or thickening in the tissue of the breast or underarm area, or tenderness in these areas.
• Digestive or stomach problems:  Bleeding from the rectum; blood or mucus in the stool or black stools; change in bowel habits; constipation, diarrhea, or both; constant heartburn; pain or feeling of fullness in stomach; bloating; vomiting blood.
• Skin problems: Changes in the color, shape, or size of a mole; small lump on skin that is smooth, shiny, and waxy and often reddish brown in color; painful, crusty, scaling, or oozing skin lesions that don’t heal within 14 days.

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While a lot depends on your diet and your lifestyle habits, the U.S. Department of Agriculture and the Department of Health and Human Services say many women are not consuming enough folate (a B vitamin) or calcium. Folate (or folic acid) helps support growth and development, prevents certain birth defects, and anemia during pregnancy, and may reduce the risk of heart disease and some cancers. Calcium is not only important to bone health but also overall health. Not taking enough calcium, beginning as a teenager, can increase your risk of osteoporosis (a painful bone-thinning disorder) later in life. The recommended level of daily folate intake in women is 400 micrograms daily. In terms of daily calcium requirements, women aged 11-24 need 1,200 to 1,500 milligrams; age 24 to 50, 1,000 milligrams; after age 50, 1,000 milligrams if you are taking hormone replacement therapy, and 1,500 milligrams if you are not. Women should also get adequate amounts of vitamin D to help the body use calcium.

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The best sources of any nutrients are fresh, whole foods, particularly fruits, vegetables, and whole grains. That said, it’s realistic to assume that most busy women don’t get enough of the nutrient-dense foods necessary for good health. As such, a vitamin supplement can round out -- but not substitute for -- a good diet. What’s more, taking a daily vitamin may confer some extra health benefits as well. According to a study published in the Journal of Nutrition, a daily multivitamin can reduce your risk of having a first heart attack. Other studies suggest daily supplements reduce risks of some chronic diseases and help you maintain better health overall.

But remember, more is not better! Take just the recommended daily amount and be sure to continue to eat healthy.

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To prevent weight gain, the National Women’s Health Center suggests 60 minutes of moderate to vigorous activity on most days of the week, while watching caloric intake. To keep weight off they suggest 60 to 90 minutes daily of vigorous activity.

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To help protect against chronic illnesses like heart disease, diabetes, and some cancers, including breast cancer, experts say every woman should have a minimum of 30 minutes of moderate activity (like walking, dancing, or bike riding) most days of the week.  Regular exercise can also help lower blood pressure, keep bones and joints healthy, reduce anxiety and depression, help you sleep better, and control pain from arthritis.

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Birth control pills in use today are far safer than those used in the past – mainly because they contain far lower levels of hormones. In fact, the pill has been shown to protect women from ovarian and endometrial cancers. While numerous studies have looked at the relationship between the pill and breast cancer, there is no conclusive evidence of a link. However, if you smoke, the pill may increase your risk of high blood pressure, blood clots, and blocked arteries. If you are over age 35 and smoke, or if you have a history of blood clots or breast, liver, or certain gynecological cancers, the pill may not be the best choice for you. There are no extended health warnings or risks associated with continuous birth control pills like Seasonale, which provide for one menstrual cycle every few months.

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All women  see a decline in their fertility beginning around age 35, making it far more difficult – but not impossible – to conceive naturally. Note, however, that the risk of birth defects, including Down syndrome, increases as a woman ages, as does the risk of an ectopic pregnancy, which can be life threatening.

Treatments such as in vitro fertilization have extended the window of fertility significantly, making it possible to conceive well into the mid-40s. For many doctors, however, the cutoff point is around age 45, a time when many believe a woman’s eggs are no longer healthy enough for a normal conception – although normal pregnancies can and do occur at this age.

Moreover, with the inception of donor eggs -- those produced and provided by a younger, more fertile female – a woman could actually carry a child and give birth well into her 60s and beyond, depending on her individual health status. Although this is possible, it is not necessarily a recommended or accepted practice.

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If you are sexually active, you should be tested for chlamydia every year until age 25. Between ages 26 and 39, testing should be based on your risk profile – the more partners you have, the greater your risk. Regardless of your age before starting a new relationship both you and your potential partner should be tested for all major STDs including chlamydia, gonorrhea, HIV, genital herpes, and HPV (human papilloma virus), a sexually transmitted cancer. You should also be tested anytime symptoms arise, including genital itching, burning or pain, abnormal and particularly odorous discharge, or the presence of any lumps, bumps, or rashes.