A Woman's Guide Through the Ages

A woman's needs change through the decades. A team of experts offers insights on what women in their 30s, 40s, 50s and 60s should do in terms of health, nutrition, beauty and fashion.

by Nicole D. Smith and Mary Welch, Photography by Phillip Vullo

June 1, 2008

Natasha Gullett
Thirty-five-year-old Natasha Gullett has a new job with a big, fancy title: director of brand communications of the Americas for InterContinental Hotels Group. Gullett, who is single, says she wants to ensure that she is healthy and strong for whatever her busy work day may bring. 
    
"I'm very big on eight hours of sleep," says Gullett as she explains how she is awake by 6:30 a.m. "I'm one of those people who is very conscious of getting my eight hours, and my minimum is seven."      

Gullett doesn't eat chicken, beef or pork so eating on-the-go for her means a quick protein bar for breakfast with some orange juice on the side. Lunch usually entails fresh vegetables and greenery. And, dinner is where she looks to rack up the protein. "I do eat fish and a lot of tofu," she says, "Dinner is usually the tougher meal for me because I have [so much] going on and the late time I get home."          

Getting home later in the evening isn't an excuse for Gullett not to practice her daily exercise routine, she says. "Two times a week I'll do yoga. Three times a week I'll do brisk walking after work," Gullett says. "I use the yoga for strength training, and I'll use the walking for cardio."       

With a decidedly normal body mass index of 24.2 –6 6 6 the measure of body fat based on height and weight – Gullett enjoys shopping for clothes that not only fit her body but also give off the right message: she's a respectable businesswoman. In the office, you'll find her wearing neutral colors: black, brown, white or beige. "Maybe I'll throw in a pop of color with my shoes. ... And I love accessories. I wear lots of earrings, bangles and necklaces," she says.      

Outside of work, it's about keeping things simple: a colorful top and a skinny jean with heels. "I don't wear lots of makeup, since I don't have difficult skin. ... I typically wear some sort of blush, a highlighter, eye shadow, mascara and maybe a thicker lip gloss," she says as she starts to laugh. "But someone did talk me into getting eye cream!"

Skin Care: Be Proactive
Dr. Candance Kimbrough-Green, a partner in Dermatology Consultants, shares the skin problems and skin surprises that appear in your 30s, and better yet, how to make them go away. 

Problem: Wrinkles: Too much sun sometimes starts the effects of aging sooner.  
Solution: Use sunscreen! If you are out in the sun for more than 30 minutes, protect your skin from UVA and UVB rays - and premature wrinkles - by using a sunscreen  of at least SPF 15 or SPF 30. 

Problem: Acne: Unfortunately, it's true. In your 30s, you can start to have acne all over again.  
Solution: When you wash your face daily, use an acid on your skin. Glycolic acid wash is good for cleaning out the pores. Benzoyl peroxides are also a good first step.  

Problem: Skin cancer: When are in your 30s, you are not too young to develop skin cancer. Sun is radiation, it splits DNA and that's why its rays cause cancer. 
Solution: Antioxidants help DNA splitting problems. You can find them in foods such as cranberries, almonds and orange juice. You can also ask your dermatologist for information about using DNA repair creams. 

Fierce In Five: Makeup 
In your 30s, your career is kicking into high gear. So, if you don't have time for makeup in the morning, don't worry. Fatima Thomas, a M.A.C. Cosmetics Pro Team senior artist based in Atlanta, has an easy, five-minute makeup routine that leaves you looking fresh and fierce in your 30s. 

1. Bat those lashes: Every basic look should include mascara to really bulk up your lashes. 
2. Colorful cheeks: Using a warm color on the cheeks tends to brighten up the face. 
3. Smooches: Choose either a bold lip color that fits your skin tone or a shiny, clear lip gloss that highlights your natural lip color. 
4. Groom brows: Keep your brow groomed to give off a neat, tidy, professional look. 
5. Hide, don't seek: Use a concealer – if you feel it is necessary – to cover any discoloration or redness you want to hide.

Health
Dr. Jennifer Zreloff, who specializes in internal medicine at Emory University, explains what changes a 30-year-old woman can expect from her body. 

Muscle mass: In the 30s, people start to lose muscle mass. For this reason, strengthening exercises are really important. To boost your metabolic rate and build back your muscle mass, try putting sit-ups and push-ups into your exercise routine.  

Bundle of joy: Fertility does decrease in your 30s, but more so in your later 30s and early 40s. Yes, the reality is that the sooner you try to have a baby, the more successful you will be. But the truth is, plenty of women are easily able to become pregnant in their 30s. 

Bone loss: Our peak bone mass is in our 20s. Typically, in our 30s, we start to lose bone mass. Nothing drastic such as osteoporosis medicine is usually needed, but you can take certain measures to help the one set of bones you do have. Try weight-bearing exercises. Also, get vitamin D from 15 minutes of sun exposure per week. Finally, attempt to put 1,000 milligrams of calcium a day into your diet.  

Getting your shots: The only standard vaccine for a woman in her 30s is one for tetanus, a preventable disease that affects the muscles and nerves in your body. For those traveling to other countries, consider getting vaccines for hepatitis A or hepatitis B.

Style: Dress For Success
Stephanie White-Carter, a fashion and image consultant with ICON [Be One], is no stranger to style. Having walked the runway for Versace and Dolce & Gabanna, it's no wonder styling the celebs like Lucy Liu is never an arduous task for her. White-Carter gives the fashion do's and the fashion "don't-even-think-about-it" for women in their 30s. 

A look for work: Keep it classic with key anchor pieces: a well-tailored black suit, a khaki pant, a fitted gray blazer and a white buttoned-down shirt. Items like these will create a solid wardrobe that can be built upon successfully. 

Basic casual look: Women in their 30s should highlight their assets while they still can! Look for contemporary tees in vivid, bright colors. Also, try the new trend of tailored shorts to show off those great calves. Feel free to add a chunky bracelet, flats or sexy sandals to bring a casual look together. 

Professional, yet young and fun: Try a bright, primary-colored blouse paired with a khaki or gray suit. This combination will look fresh and fashion forward. Don't be afraid to tack on a great pair of red or yellow pumps to give your otherwise plain outfit the "wow" factor. 

Projecting the right 30-something message: If you aspire to become the next GM or CEO, then dress like you already are. The people "at the top" may not often stop to chat with you, but if they pass you in the hallway looking fabulous, they are taking notice.
 

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Kate Helm
Elizabeth (Kate) Helm has definitely changed her routine since turning 40.
    
"You really have to," she says. "You almost feel your body changing. And, if you don't listen to it, there's greater consequences."     

Helm, a partner at the law firm of Morris, Manning & Martin, is in the firm's commercial litigation group and practices in the areas of health care litigation, insurance litigation, products liability, class action, and complex commercial litigation.      

"My routine is sporadic because of my work schedule," she says. "But I'm finding in things like exercise and skin care that the lack of it has far greater consequences than it used to. I'm much more careful than I ever was in the sun. I remember when I was in school lying down on blacktop on the roof and lathering myself in baby oil in March and in Indiana! Now, I'm not only buying more sunscreens, but the SPF numbers increasingly are getting higher."     

She also says that she didn't pay much attention to her skin care routine until she hit her 40s. Now, at 45, she is a big fan of moisturizers and is already speaking with her 11-year-old daughter about the importance of skin care.    

"We're starting to talk about such things," she says. "I want her to know what it takes to live a healthy lifestyle, and I'm finding out that it's never too early."     

Although she does get regular checkups, she has not had a bone density test, which should take place in a woman's early 40s. "I promise I'll get one," she says with a laugh.      

Again, her age is helping her change her diet for the better. "I no longer can belly up to the bar for chips, salsa and margaritas," she says. "Same with exercise. There was a time when I was in my 40s where I was in the best shape of my life. That's not now. So I'm trying to get better. I run, and I swear by boot camps. I'm such a sucker to peer pressure. I'll go to a boot camp and tell myself that I'm too old to be doing it, but then I do it because everyone else is. It also allows me to be at my office by 7 a.m."     

Helm is adjusting her life to fit the needs of her age group. "I'll tell you the biggest difference about being in your 40s," she says. "The recovery time is much slower. It's slower to recover from a sprained ankle, lack of sleep. Whatever. You have to take care of it all because the consequences are there."

Makeup: Less Is More 
The 40s are when a woman's skin tone, texture and glow start to fade, so it's important to pay extra attention to the changes. "Acne is no longer much of an issue, but its is importanta to even out the skin tone either from discoloration, skin damage or even rosacea," says Christina Fiorillo, store manager for bluemercury, a spa and product store in Perimeter Mall. "You want to look at concealers, tinted moisturizers and sunblocks. There are products that cover up and camouflage. Hydrating foundations are also good for this age group. Moisturize, moisturize, moisturize."     

In fact, if there is a theme for the 40s, it may be "less is more."     

Colors should start going in the direction of more natural hues, including eye shadow. "You don't want glitter or bold colors on the eyes," she says. "You want to take away any negatives that will come with age, so focus on your eyes. Be careful with eyeliners, because they can accent wrinkles and make the eye smaller. Aim for a wide-open and bright look."     

Because the skin is starting to dry, Fiorillo suggests using cream blushers and moisturizing lipsticks but advises staying away from cream eye shadows. Cream eye shadows can emphasize lines and creases. She suggests a lipstick color one shade darker than the natural lips. "If you go with too light a lipstick or a natural look, it tends to wash out your features. You need a little pop of color – not too much – and maybe add lip gloss.     

"The challenge for women in their 40s is not to look too washed out or too old because their foundation and powder is too heavy and it's showing the lines that are coming. But you have to understand that you are getting older and adjust," she says. "Aim for a healthier look with a pop of color."

Skin Care: Damage Control     
Skin care in the 40s aims to correct as much damage as possible and get the skin ready for the years ahead, says Dawn Wilson, lead esthetician at bluemercury, a spa and product store at Perimeter Mall.     

"The skin is slowing down, so you need products that will increase cell turnover and stimulate collagen," she says. "You need ingredients that will help build collagen and make the skin firmer."    

When a woman hits her 40s, she can start to see signs of aging, particularly sun damage. "There is a loss of vibrancy and radiance, and a lot of effort should be focused on bringing it back," she says. "Now is the time to nip any potential problems in the bud."     

A key spot that is often ignored is the décolletage and neck. "It is imperative that  you moisturize those areas. You don't want a beautiful face, then look at the neck and wonder if it belongs to the same person!"     

Still, she emphasizes the importance of eating well so that the skin gets all its proper nutrients. "The skin also reflects what you eat and drink."

Key Words: Moisturize, Exfoliate, Eye creams, Chemical peels, Facials, Serums under a moisturizer that are age appropriate

Health 
Women in their 40s have one major thing in common: menopausal transition. Dr. Debra Carlton, associate medical director for clinical affairs at Kaiser Permanente, says women in their 40s should expect their bodies to change and offers suggestions on how to properly respond to new changes.  

Menopause: "Women in their 40s will start what's called the perimenopausal period. Women are still having periods [at this time] but they may notice changes," she says. Those changes include lighter, heavier or irregular cycles. Also, although you're fertility has declined, becoming pregnant is more difficult but not impossible. 

Cancer screening tests: Screenings for breast and colon cancers should be done. "If you have no family history of breast cancer, mammograms are recommended every one to two years," says Dr. Carlton. Self breast exams should be done monthly.     

Although colon cancer typically doesn't develop until your 50s, Dr. Carlton says the signals of the disease may start to manifest in your 40s.  

Exercise: Your exercise routine should include 30 minutes a day of cardiovascular and weight-bearing exercises.  

Nutrition: Reduce your drinking to one drink or less per day. "Eat fruits and vegetables. Seven to nine servings of fruits and vegetables a day is the current recommendation," Dr. Carlton says. 

Style: Youthful But Sexy
Forties dressing is classic but still youthful and sexy. Think Audrey Hepburn. "A woman in her 40s needs to start dressing in more timeless clothes but still have fun with her clothes – just in more subtle ways," says Sara Wolf-Mixon, owner of Tootsie's, a Buckhead boutique.

"It involves great accent pieces, like a scarf or a great belt."      

Clothes should be body conscious but again, more subdued. "Instead of overtly showing off your curves, I would suggest a great dress with a belt that gives you a great silhouette. At this age, you want to look fabulous in a dress, not have people looking at a fabulous dress."       

She suggests having fun with clothes and mixing it up a bit. "I'd suggest an A-line dress and then adding a fun jacket. Or mixing up tailored pants with a cashmere twin set. Look at ways to bring your personality to the clothes."

Key words: Sophisticated, Personality, Individuality, Professional  

Must haves: Black dress, Great handbag, Jacket and trench coat, Cashmere cardigan

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Lisa Turner
Busy mother and business executive Lisa Turner says she feels the same since turning 50 last September, but "I know things are happening with my body. I know I'm changing on the inside."
    
As CEO of Angler Construction Co. and the mother of five daughters, Turner describes her attempts at a healthier lifestyle as "sporadic. I used to do more, like exercise, but as the demands of raising children and this business increase as well as my volunteer work, well, something had to slide and it was exercise. I felt good when I did it. In fact, I'm thinking about starting up again and going to a gym where no one knows me. The last time I worked out, all my friends were there, and we socialized too much. I need a gym where there's no old people like me."     

She also doesn't follow a strict diet. "I never weigh myself, but I can tell when I've gained a few pounds, and then I'll knock off the food for a little bit. But as I've gotten older, I've realized that I'm not eating more, but I'm gaining more weight. I'm looking at myself going, ‘ What's happening?'"     

She takes calcium. "I'm not completely oblivious to my health," she says with a laugh. She confesses to doing occasional herbal cleanses and will do a water fast for a few days. "I guess I'm not religious about my health – more sporadic and intense!"      

As for her sense of style, Turner says she has work clothes and meeting clothes. "If I go on a construction site and am wearing good clothes, no matter how much I prance around, I always get something torn or some gook on it. I guess I dress tailored but not conservative. I do appreciate great clothes and style as an art, but it's too demanding to do it in real life."     

However, she does go for some flair, such as in well-cut jackets, scarves, jewelry and earrings.     

"I tell my daughters I can't wait to get old enough so I can dress exactly how I want and not care!"

Skin Care: Firmness  
"Women can sort of get away with using the same products and makeup that they did in their 30s into their 40s," says Rachelle Janicki, owner of Entebello, a modern apothecary and spa in Buckhead. "But they can't do that in their 50s."     

Women in their 50s are facing a number of skin care issues, such as loss of elasticity and firmness as well as hydration. Discoloration that tends to start in the 40s is now more prevalent and must be addressed. The body breaks down sugars differently and causes a break down of collagen in the skin. Products that have antigylcation elements to them are important to further prevent a loss of collagen.     

"There are a number of products that are aimed at menopausal women. Carita, for instance, is a great line," she says. "You don't need a lot of different products, but you need products that specifically address those needs."      

A large percentage of women at this age are going for glycolic acid and other facial peels as well as for products that contain retinoids, which help in cell rejuvenation. Others choose plastic surgery and injectables. "We have women who spend hundreds of dollars on Botox, but their skin still doesn't look good. Make sure that all of your actions and products complement each other, and use products consistently. I would also say, do not overexfoliate. You need to be building up your skin, not taking it away."     

A number of products help eliminate or lessen aging skin spots. In addition, sunscreen is vital to keep these spots from coming back or spreading. "A sunscreen that is part of a moisturizer or foundation does not offer sufficient protection from the sun," Janicki says. "Put your moisturizer on and then a sunscreen."     

Another skin care tip is to not forget the neck and décolletage. "Put moisturizer on those areas, not just the face," she says. "And actually, a good body lotion is important as well."   

Makeup: Adjust To Changing Skin Tones   
A woman in her 50s has different makeup needs than younger women. The skin is drier and less glowing. Lines are deepening, lips are thinning and eyebrows are drooping.     

"A woman must change her makeup in her 50s," says Rachelle Janicki, owner of Entebello on East Paces Ferry Road. "The first thing to do is lose the browns. Your skin tone has changed, and the browns and brown-pinks accent the discoloration. Peaches are so much more flattering. Go for neutrals."     

Prep the face with a silicon-based primer. The silicon fills in lines so that the makeup is applied to a smoother face. There are similar products for lips so that the lipstick doesn't form into creases and look dry.      

A big no-no, she says, is glitter. "Drop it completely."     

For eyes, she suggests a neutral shadow with a powder liner instead of a pencil. A favorite is the Susan Posnick line that features eye shadows with a complementary color liner. For lips, she favors Colorforever, a double-sided product with lip color on one side and a plumping tinted conditioner on the other. Another great line for lips is wallett, which was founded by Victoria Luburich with older women in mind. The lipsticks are formulated with shea butter, vitamin E, aloe vera and chamomile; lip glosses combine a deep moisturizer with vitamins A and E as well as green tea extracts and citrus botanicals.     

"As the lips thin, you want to pump them up a bit," she says. "But don't look like a trout."

Health
Menopause and osteoporosis are pretty common words when you hit your 50s. After all, your estrogen level is declining and menopause is getting closer, if it hasn't already arrived. (Menopause occurs around age 51 for most women.) And there's a strong need for vitamin D, calcium, and exercise to curb any effects of osteoporosis, which is a loss of bone density, a condition commonly diagnosed in older women.      

Your 50s are a time to focus on your body in a positive way. CNN's chief medical correspondent, Dr. Sanjay Gupta, explains what changes your body is going through in your 50s and how to enjoy the maximum, fit life of a healthy woman.  

Exercise: Your metabolism slows down, so you have to do more high impact exercises to still see great results. And with your knees and your hips more of a concern in your 50s, the type of exercising you practice should be altered.      

"Bicycling is a great option, even if it is a stationary bike," Gupta says. "Also I think one of the biggest things that is very important for women –something we tend to forget about – as they get older is to lift weights. You tend to burn more calories, which is good for weight management." 

Diet: Eating should be directly related to your body maintenance, says Gupta. "You need to eat greens for example, at least three times a week. ... They give you a lot of nutrients to hopefully maintain what you've created in your 30s and 40s."  

Health advantages to being 50: "Your inspiratory capacity – your ability to take in a deep breath – increases. That means you're likely to ward of pneumonia when you get older," says Dr. Gupta.

Style: Not Too Young; Not  Too Old
Dressing in one's 50s is a challenge. The key is not to dress as if you are wearing your daughter's clothes – or your mother's.      

"It's definitely a time when you need to dress age-appropriate," says Frann Beato, Macy's By Appointment personal shopper. Now acting one's age doesn't mean boring. But it does mean moderation.     

"You can follow trends but appropriately. One of the big trends this summer is gladiator sandals – those sandals that go up the calf. They look great on a 20-year-old but not a 50-year-old. But there are gladiator sandals that don't go up the calf that would be great for a woman in her 50s. It shows you know what's in style but also that you know yourself."     

Overall, Beato says, take a trend and tone it down. "If a trend is a bright color or a bold pattern, have it be the accent piece, the blouse for instance, rather than the whole thing."      

Beato advises buying body conscious (not body hugging) clothes with more of a classic feel. Suits are timeless, as are pencil skirts. Skirt length can be a little above the knee, but minis are out – regardless of toned legs.     

Proportion is important, she says. "Today's 50-year-old woman is energetic and spirited. Comfort is important, and we may like more pieces with elastic in them. But, we do not want to look dowdy. Even if you're a size 16 or 18, you want to wear outfits that are close to the body because it will camouflage it better than wearing a canopy!"     

Many believe that after a certain age a jacket is better that goes below the hips, but Beato says that sometimes it make a person look heavier. "Even though most of us at that age have developed a little bit of a tummy, it is still good to wear a belt to break up the line," she says. Remember, neutral colors are best. Accesories add color and always have a fabulous purse.   

Key words: Never wear leggings, Never wear a blouse or top that grazes the belly,  Form-fitting,  Not too trendy, Not too dowdy  

Must haves: Black skirt, Pencil or tulip skirt, Trench coat, Jacket Purse 

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Barkley Russell
Barkley Russell, 61, attributes her good looks to good genes as well as to a proper diet and exercise.
    
"I have inherited wonderful skin from my grandmother. Both she and my mother had a wonderful sense of style. My mother was a former Rockette, so exercise was important to us, but it didn't feel like exercise."     

Russell has two companies, Barkley Russell Agency, a public relations firm whose clients include Hardin Construction and the Cobb Energy Performing Arts Centre, and Argonne Parades, which puts on parades such as the Children's Healthcare Christmas Parade, the Centennial Parade of Oklahoma and until it was discontinued, the WSB-TV Fourth of July Parade.     

Russell, however, isn't just resting on good genes. She rarely eats processed foods and says that 90 percent of what she eats, she makes from scratch. "I buy whole wheat pasta and things like that, but I don't cook Southern. I eat salads, grilled meats, soups. I don't make fried chicken. If I have any weakness, it's pasta."     

She also adheres closely to the South Beach Diet and has lost weight. In fact, she's able to wear some of the same outfits she had back in the 1980s when she was the public relations manager for the Westin Peachtree Plaza Hotel.     

"I look at fashion as what works for me as opposed to what's in style. I'm not into trendy clothes. I'm still old-school, and I like wearing skirts and dresses."
  
In fact, Russell's overall philosophy can be summed up in the phrase,  "It has to work for you." 

Skin Care: Clean And Moisturize
The best skin care tip for a woman in her 60s is to wash her face day and night, says veteran skin care and makeup artist Tim Cale. "Don't be lazy. I believe firmly in toning lotions or softening products because they help the skin retain moisture. As you get older, keeping your skin moist is what works."     

A good moisturizing cream is essential and should contain antioxidants as well as sunscreen. Cale also favors using a day cream and a night cream. "You can use an all-in-one cream as long as it moisturizes and you can feel the difference," he says. "But the skin goes into a slumber state during the day, but at night it goes into a repair mode, so it needs a good rich cream. Serums also work because they will help put whatever you put on top of the serum get deeper into the skin."     

What is the solution to aging spots? "Nothing you can buy at a cosmetics counter," he says. "Nothing that is sold in a store can really make a difference. You need to see a dermatologist or a plastic surgeon."     

Another important antiaging tool is a good eye cream, he says. "That's where the first signs of aging occur and, as they say, the eyes are the windows to a person's soul."      He suggests buying an eye cream that can be used across the eyelid and below the eye from the rim of the eye to the edge. "You want it to be able to cover the eye but not irritate it," he says. "But you need a good eye cream to combat dryness."     

Dr. Lyn Winegar, owner of the Renew Day Spa in Marietta, believes that deep hydrating facials as well as a whitening facials or microdermabrasion procedures are important. "I'm a big fan of glycolic peels and microdermabrasions at this age, except don't overdo it," she says.

Makeup:  A Light Touch      
When applying makeup after 60, it's important not to look like a clown – or Lucille Ball. "The key words in makeup for a woman over 60 are light and sheer. Loose powder is fine as long as it is sheer and finely milled because you don't want things settling into the wrinkles and making them look even deeper," says Tim Cale, a veteran skin care and makeup artist.     

In terms of eye makeup, he prefers a light touch. "You don't want to go too heavy. Eyebrows often fade, and you want to select an eyebrow color that matches the original color of your roots, not the color L'Oreal gave you. Use a pencil instead of powder, but only pencil in where the hair is sparse, and use a brush to help the brows look normal. You don't want it penciled on so thickly that it looks like you have big painted-on eyebrows like Lucille Ball."    

For eye shadow color, he prefers neutrals but also says that a steel gray, light lavender or white also helps open up the eyes. "You don't want the eye to look hard, so I suggest a black or navy blue eyeliner. No browns."    

For lip and cheek color, Cale prefers corals and pink-rose colors, but not browns. "Again, you don't want anything that's too painted on. If you get a red, make sure it's the perfect red. It is also important to pencil your lips in the same color as your lipstick."     

Cale says that as a general rule, the older a woman gets the less makeup she should wear. "But she should always be in her comfortable zone. If she wants her face to be fully made up, then fine, but go light."

Health
The No. 1 health issue for women in their 60s is heart disease, says Dr. Gina Lundberg, director of St. Joseph's Hospital's Heart Center for Women.     

"Between 50 to 65, the risk of heart disease skyrockets," she says. "It goes from one in nine to one in three when you reach 60, to one out of every two women by age 65. In fact, the risk of a woman getting heart disease is higher than any other disease, including cancer. A comprehensive heart evaluation, including stress tests and an EKG, is invaluable in terms of accessing risk and coming up with a medical and lifestyle plan."     

Lundberg says there are ways to combat what many view as the inevitable. A good diet is essential with seven to 10 fruits and vegetables a day. Calories and carbohydrates also should be decreased.     

A woman should know that her signs of heart disease – or even of having a heart attack or stroke – may be more subtle than a man's. "Women have so much stress that they don't pay attention to the signs. We don't give ourselves credit for doing as much as we do. We need to focus on our health."     

Osteoporosis is another issue for women as they age. Women should take a calcium supplement along with vitamin D in divided doses, Dr. Lundberg says.  

Exercise routine:
30 minutes of cardio six days a week 
Weight training two times a week
Flexibility work, such as yoga or Pilates, two times a day

Proactive tests or health actions:
• Influenza vaccine every year
• Skin checked for cancer
• Pneumococcal vaccine
• Visit to dentist (oral health affects heart disease)
• Thyroid tested every five years
• Blood sugar tested every one to three years
• If hands start to tremor, check for Parkinson's disease
• C-reactive protein: A blood test that measures the level of inflammation in the body. Increased levels of C-reactive protein may indicate that a woman is at an increased risk for having a heart attack or a stroke.
• Echocardiogram: An ultrasound of the heart, which measures the size of the heart chambers, the heart's pumping capacity and the functioning of the heart valves.
• Electrocardiogram:  Abbreviated, as either EKG or ECG – is a test that measures the electrical activity of the heart.
• Intimal medial thickness:  An ultrasound of the neck arteries. Thickening of the walls of these arteries indicates an increased risk for heart disease and stroke.
• Coronary artery calcium scoring: This is a CT Scan of the vessels supplying the heart with blood. The higher the calcium score, the greater the risk for a heart attack.
• Nuclear stress test:  A test used to determine whether all areas of the heart are receiving an adequate amount of blood. Pictures are taken to compare the heart's blood supply at rest and after exercise. 

Source: Saint Joseph's Hospital's Women's Heart Center   

Who Should Undergo A Comprehensive Cardiac Risk Assessment Screening?  
Pre/Peri/Post-menopausal women  
Women with diabetes or who have been diagnosed with pre-diabetes  
Women who have borderline or high blood pressure  
Women who have borderline or high cholesterol  
Women with a family history of heart disease  
Women who smoke  
Women who are overweight  
Women who have symptoms of heart disease, including shortness of breath, palpitations or fatigue  
Women who are interested in starting a new exercise program  
Women who are unsure of their risk factors for heart disease, stroke or diabetes