Dietary Recommendations

  • Eat to live not live to eat!!!
  • Monitor intake of calories and fat.
  • Eat in moderation.
  • Portion control is important.
  • Increase fiber intake daily by eating whole grains & fresh or frozen green vegetables & fruits.
  • Try to avoid large amounts of white rice, sugar, white bread or processed foods.
  • Weigh yourself at least once per week at the same time each time.
  • Drink 6 – 8 8oz glasses of water per day.
  • Take a multivitamin.

Exercise Recommendations

When exercising you should be somewhat breathless, but not working so hard you can’t carry a conversation. You should be slight to moderately winded and breaking a sweat at least by the half way mark of your cardio.

Be sure to warm up prior to all exercise with a moderate pace prior to cardio such as walking and/or limbering movements i.e. ham curls, knee lifts, etc.

Cardio 3 – 5 x per week.

Duration: 30 min. – 1hour

Stretch at the end of all cardio and strength training sessions.



According to recent studies, the risks of taking the combined hormones estrogen and progestin after menopause to prevent long-term illnesses outweigh the benefits. Talk to your doctor about whether starting or continuing to take hormones is right for you.

Breast Cancer Drugs

If your mother, sister, or daughter has had breast cancer, talk to your doctor about the risks and benefits of taking medicines to prevent breast cancer.


Talk to your doctor about taking aspirin to prevent heart disease if you are older than 45 and have high blood pressure, high cholesterol, diabetes, or if you smoke.


Stay up-to-date with your immunizations:

  • Have a flu shot every year starting at age 50.
  • Have a tetanus-diphtheria shot every 10 years.
  • Have a pneumonia shot once at age 65
  • Talk to your doctor to see whether you need hepatitis B shots.


Screening tests, such as mammograms and Pap smears, can find diseases early when they are easier to treat. Some women need certain screening tests earlier, or more often, than others. Talk to your doctor about which of the tests listed below are right for you, when you should have them, and how often.

The Task Force has made the following recommendations, based on scientific evidence, about which screening tests you should have.


Have a mammogram every 1 to 2 years starting at age 40.

Pap Smears

Have a Pap smear every 1 to 3 years if you have been sexually active or are older than 21.

Cholesterol Checks

Have your cholesterol checked regularly starting at age 45. If you smoke, have diabetes, or if heart disease runs in your family, start having your cholesterol checked at age 20.

Blood Pressure

Have your blood pressure checked at least every 2 years.

Colorectal Cancer Tests

Have a test for colorectal cancer starting at age 50. Your doctor can help you decide which test is right for you.

Diabetes Tests

Have a test to screen for diabetes if you have high blood pressure or high cholesterol.


If you’ve felt “down,” sad, or hopeless, and have felt little interest or pleasure in doing things for 2 weeks straight, talk to your doctor about whether he or she can screen you for depression.

Osteoporosis Tests

Have a bone density test at age 65 to screen for osteoporosis (thinning of the bones). If you are between the ages of 60 and 64 and weigh 154 lbs. or less, talk to your doctor about whether you should be tested.

Chlamydia Tests and Tests for Other Sexually Transmitted Diseases

Have a test for Chlamydia if you are 25 or younger and sexually active. If you are older, talk to your doctor to see whether you should be tested. Also, talk to your doctor to see whether you should be tested for other sexually transmitted diseases.