According to the U.S Department of Agriculture, most women in their 20's get less than half the recommended amount of potassium. Muscles need this to properly function, and to maintain normal blood pressure. Dr. Cooper says there are important tips to remember.

"Five is fine, nine is divine. That is what we try to get as far as we can for the consumption of fruits and vegetables every day," Dr. Cooper said.

Also essential are omega 3 fatty acids because young women are more susceptible to depression. It's important at this age to set up healthy habits, exercise right, and see an optometrist. Most eye problems with this age group are related to visual stress, that means too much staring at the computer. Another date to keep is with your gynecologist. Be sure to ask for yearly STD tests.

Subject number two is Liefka Cox. She's a single mom, who is going for her masters while working a management job for the government. She's 32 and feeling the effects of her lifestyle.

"I don't take enough vitamins. I don't work out every day," Liefka Cox, 32 years old, told American Health.

It's this age group most women will start gaining two to five pounds a year. Add that up over two decades and you have 40 extra pounds.

"Stressed spelled backwards is what? Desserts! Keep that in mind and keep your weight under control," Dr. Cooper said.

Exercise is key.

"Exercise. The best exercise is the one that you will continue. One thing about exercising too is it tends to build up muscle mass, and muscle mass is a more effective way of burning calories than fat," Dr. Cooper added.

Strength training is important during the 30's and 40's to keep your metabolism running at its peak. And not only do you have to watch what you put in your body, but when.

"Change the way you consume your meals. Consume 25 percent for breakfast, 50 percent for lunch and 25 percent for your evening meal and if you want to lose weight, 1,200 calories per day, broken up that way," Dr. Cooper explained.

It's during the childbearing years when women lose a lot of iron. Get a daily dose of 18 milligrams from beef, poultry and fish. Folate is needed to prevent birth defects and phytochemicals, which are chemical compounds that contain antioxidants which slow the aging process, ward off heart disease and prevent changes in your DNA that might cause cancer. Calcium is also a must, but that's not all.

"I don't care how much calcium you consume ladies, if you don't have enough vitamin D to act as a catalyst, then it's doing no good at all," Dr. Cooper said.

Now it's time to face the 50s and 60s with grace. Marguerite Saker is taking it step by step. After 60, you burn 200 fewer calories a day. Schedule 40 minutes of exercise at least four days a week.

"You can extend five to six years onto your life. That is, it reverses middle age by at least six years, or it prolongs your life by six to eight years," Dr. Cooper said.

Exercise can also help ward off osteoporosis. Your risk of developing it doubles at this time. Incorporate strength training three times a week. Eat a low-glycemic diet with lots of nutrients. Make sure to keep your sugar intake down since this is known to cause inflammation throughout the body. Inflammation is the root cause of many degenerative diseases including heart disease.  Key nutrients include 1,000 milligrams a day of calcium and vitamin D3, a cancer fighting hormone that women lose more of decade by decade.

"I try to do three miles at least...walk and run," Marguerite Saker. 61 years old, told American Health. 

But with the right strategic health plan, women can stay healthy throughout their lives.

"I don't want to slow down. When I'm 35 I want to have the same energy that I have now when I'm...45...55...65, Barros concluded.

Winning the aging battle decade by decade. Dr. Cooper wants everyone to know why vitamin D is so important. He says studies prove vitamin D helps to prevent 17 different cancers including colon, breast, ovary and kidney cancers. Your doctor can check your levels at your next appointment.