Your Future Self Health Blueprint

Empowering Your Health Journey Through Knowledge and Choice

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The 5 Threats to Your Future Self

That you have the power to influence

Cardiovascular Disease

#1 cause of death for women.

Cancer

Screening decreases mortality

Screening For:

• Breast Cancer: decreases mortality by 40%
• Colon Cancer: decreases mortality by 67%
• Cervix Cancer: decreases mortality by 83%
• Lung Cancer: decreases mortality by 71%

Dementia

#1 cause of death for women.

Causes severe decline in mental function.
Women make up 2/3 of Alzheimer cases.

Metabolic Disease

#1 cause of death for women.

Diabetes increases risk of innumerable diseases.

Frailty

Decreases the body’s ability to recover
from injuries or illnesses

1 in 3 women >65 have osteoporosis.
Impact of hip fracture: 20% mortality rate.

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The 4 Metrics That Matter

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Blood Pressure (BP)

Target: <130/80

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Why it matters

In general:
Most prevalent risk factor for heart disease AND dementia

For Women:
Pre-eclampsia/gestational hypertension predict future BP
issues Menopause transition increases blood vessel stiffness

What you can do

Responds well to lifestyle interventions

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Female-Specific Knowledge That Empowers You

Understanding these connections to become a better advocate for yourself

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Reproductive History Matters

Early menarche (before 12) increases lifelong cardiovascular risk

Pregnancy complications like pre-eclampsia & gestational diabetes predict future health patterns

PCOS significantly impacts metabolic health

Early menopause (before 40) doubles cardiovascular risk

Menopause Changes to Expect

Cholesterol patterns shift:

LDL may rise 10–15%, HDL may drop

Bone density can decrease:

10–20% in 5–7 years post-menopause

Muscle mass decline accelerates

but you can rebuild!

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Your Immediate Action Plan

Get Started Today

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Immediate Action Checklist

This Week

• Schedule annual check-up (ask for BP, cholesterol, HbA1C)
• Start tracking periods, note any changes
• Add 2 strength training sessions to your routine (even 15 mins makes a difference)
• Prioritize sleep: 7–8 hours
• Build social connections

This Month

• Discuss reproductive history with your doctor
• Get hearing test if over 50
• Book cancer screens
• Assess alcohol intake

This Year

• Build your decade-specific action plan
• Know your FRAX score
• Create health accountability support network

Your Action Plan by Decade

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Your 40s Checklist

Lifestyle

• Incorporate strength training + cardio 3–4x/week
• Track periods, note any changes
• Limit alcohol (>2 drinks per week increases breast cancer risk)
• Prioritize sleep: 7–8 hours
• Build social connections

Work with Healthcare Provider

• Annual BP and cholesterol check
• Baseline HbA1C test if over 50
• Understand your reproductive history (pregnancy complications, PCOS)
• Hearing test (7% dementia risk reduction!)
• Start colon cancer screening

Your 50s Checklist

Lifestyle

• Maintain strength + cardio endurance 3–4x/week
• Focus on protein (25–30g per meal)
• Limit alcohol (>2 drinks per week increases breast cancer risk)
• Practice stress management daily
• Nurture social connections

Work with Healthcare Provider

• Annual monitoring of all 4 metrics
• Discuss menopause symptoms & understand how your transition can be supported if over 50
• FRAX score assessment for bone density timing
• Hearing test (7% dementia risk reduction!)
• Start colon cancer screening

Your 60s Checklist

Lifestyle

• Maintain strength + cardio endurance 3–4x/week (non-negotiable)
• Limit alcohol (>2 drinks per week increases breast cancer risk)
• Prioritize sleep: 7–8 hours
• Focus on balance and flexibility

Work with Healthcare Provider

• Annual monitoring of all 4 metrics (watch BP especially)
• Any menstrual bleeding requires a work-up
• Regular hearing and vision checks
• Cognitive health discussions