All skin types need protection from harmful UV rays. Apply sunscreen to all exposed skin 30 minutes before going outside, especially during 10 AM and 4 PM when the sun is most intense. Using sunscreen is vital to lowering your risk of skin cancer — the most common form of cancer in the U.S. Learn how to perform a skin self-evaluation.

Quitting tobacco can be challenging, but there are a lot of reasons to quit. Read what our experts at VCU Massey Cancer Center have to say.

Sleep deprivation can have a huge impact on your overall health. Maintaining your sleep health, getting at least 7 hours of sleep every night, and setting good sleeping habits is an act of self-care. Additional exercise and nutrition don't make up for lack of sleep.

Make sure you're getting the daily recommended amount of nutrients and balancing calories, while enjoying a variety of healthful foods from all the food groups. Aim to make your plate ½ non-starchy vegetables, ¼ carbohydrates, and ¼ lean protein.

This means getting routine STD screenings, getting an annual Pap test and pelvic exam (for women), getting the HPV vaccine before age 26, and using protection.

Regular physical activity is one of the most important things you can do for your health. We recommend at least 2.5 hours of heart-pumping physical activity per week, or 30 minutes a day.

It's important to slow down and unwind. Too much stress can be harmful to your mental and physical wellbeing. Take a moment to practice mindfulness with our VCU Health Relaxation and Classical Relaxation playlists on Spotify. Classical and instrumental music have been shown to slow heart rate, lower blood pressure and decrease stress.

Alcohol abuse can have serious short- and long-term risks to your health. Before you take your next sip, remember that alcohol should be consumed in moderation. Know your limits.

The key to health is disease prevention. Our experts recommend women visiting their ob-gyn or midwife at least once a year for a well-woman visit, while men should begin regular colonoscopy screenings at age 45.

One of the best ways to stay healthy as you age is by making sure you're caught up on routine vaccinations. Vaccines are safe and effective and aren't just for kids and teens. Vaccines and immunization recommendations change as you get older. You have the power to protect against COVID-19 and other serious diseases by getting vaccinated.

Physical activity will never go out of style. If you already have a set routine, switch it up with a mix of aerobics, muscles training, and stretching as your body adapts quickly and gets used to repeated movements.

VCU Pauley Heart Center.

Focus on the positives and nurture relationships with those close to you. Practicing gratitude and staying connected with your friends and family is a great way to stay hopeful and bring some positivity when you're feeling under the weather.

Even in retirement, mobility is an important part of living a healthy, relaxed life. Since we tend to lose muscle mass as we age, we suggest incorporating more strength and balance training into your workouts in these later decades. Strength and balance training will help lower your risk of falls and fractures.