A new report from Harvard Medical School says middle-aged and older women need to worry about certain health concerns – osteoporosis, breast cancer, ovarian cancer, and microvascular disease, which is a type of disease more common in women.

What can women do to better their chances of not being afflicted with these health concerns? According to the report, A Guide to Women’s Health Fifty and Forward, 10 steps to a longer and healthier life is made available.

They include:

• Shun cigarette smoking. Tobacco smoke that is inhaled causes lung cancer, sinus disease and chronic obstructive lung disease; and increases the risk of strokes and heart disease.
• Keep moving. The U.S. Department of Health and Human Services suggests every adult get at least 150 minutes of moderate aerobic activity a week. Sessions should be at least 10 minutes in length.
• Follow the Mediterranean diet pattern of mostly plant foods, limiting animal protein to fish and poultry, using olive oil as the principal fat and using wine in moderation.
• Mind the body mass index. Obesity increases the risk of diabetes 20 times and substantially boosts the risk of developing blood pressure, heart disease, stroke, and gallstones.
• Lift the glass, but only one. Alcohol’s effects become more insidious as women age because the body’s water-to-fat ratio declines over the years.
• Don’t run up a sleep deficit. Medical evidence suggests we need seven to nine hours of sleep daily, but more than 60 percent of women fall short of this.
• Be your own best advocate on health issues. Know what’s best for you and just do it!
• Keep connected. Older women who remain socially active live longer, healthier lives than their solitary counterparts.
• Avoid stress. Find techniques to reduce stress and its effects.
• Use supplements selectively. Experts agree the best way to get nutrients is through food. Only calcium and vitamin D are recommended supplements.