1. Don’t chase the latest health fad. The medical field is full of conflicting information. As a scientist, before I invest in a personal health strategy, I need solid evidence that it works.
Example: There is incontrovertible proof that smoking is harmful — so if you smoke, put your efforts into quitting rather than pursuing unproven therapies for preventing disease.
2. Work in a workout. My routine includes 15 minutes on a treadmill and 15 minutes on a rowing machine five times a week, plus 20 minutes of strength training twice weekly. But you don’t need equipment — it’s enough to do 30 minutes of walking five days a week plus push-ups and lunges for strength.
Helpful: Most women take fewer than 5,000 steps per day. Wearing a pedometer can motivate you to work up to 10,000 steps or more.
3. Choose on-the-go foods wisely. My hectic schedule means I often cannot sit down for three meals a day — but I can keep nutritious foods in my car and office. My quick snacks consist of walnuts or other nuts, tomato juice or fruit… not chips or cookies.
4. Eat dark oily fish twice weekly. Salmon, herring, sardines and tuna are rich in omega-3 fatty acids, which promote cardiovascular and cognitive health. No time to cook? Have canned tuna or salmon. Vegetarians: For omega-3s, sprinkle nuts and ground flaxseeds onto cereals and salads.
5. Follow a simple supplement regimen. The only daily supplements that most women need are 800 international units (IU) to 1,000 IU of vitamin D and 1,000 mg to 1,200 mg of calcium. A multivitamin may be helpful for some. Extra folic acid is needed during pregnancy.
Avoid: Megadoses of vitamin E, beta-carotene or selenium, which have not been found to be beneficial at higher doses and may even be harmful.
6. Ask your doctor about aspirin. Daily low-dose aspirin may be appropriate for women of any age who have a history of cardiovascular disease or diabetes or who have multiple risk factors for heart disease… and for healthy women age 65 and up.
Reason: It lowers heart attack and stroke risk. Caveat: If you are younger than 65 and in good health, the risks of regular aspirin use, such as gastrointestinal bleeding, may outweigh the benefits.
7. Get seven to eight hours of sleep. Weight gain, diabetes, heart disease and cognitive dysfunction all are linked to inadequate sleep.
