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Healthy Eating
Some important nutrients for me to make sure I am getting from my food are protein, calcium, potassium, healthy omega-3 fats, and folic acid (to prevent birth defects). Healthy diets reduce your risk for heart disease and other chronic health problems like diabetes. -
Excercise
Regular exercise helps maintain a healthy weight and makes it easier to avoid injury later in life. Weight bearing exercise like hiking helps promote bone growth and prevent osteoporosis. -
Prevention
Don’t smoke because it increases chances of lung cancer. Protect your skin and eyes from the sun with glasses and sunscreen. It is important to have regular check ups with your doctors as well. -
Period: to
20s
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Healthy Eating
Our metabolism begins to slow down in our 30s. Eat lots of vegetables, fruits, whole grains, lean protein and low- or nonfat dairy products. Essential vitamins, minerals and other nutrients, such as iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and healthy omega-3 fats help ensure our health. It is important to limit fast and processed foods. -
Exercise
The recommended amount of exercise is 30–60 minutes of physical activity on most days of the week. Aerobic weight-bearing exercise like brisk walking, jogging and dancing, and biking, swimming, hiking or playing tennis are all good options and fairly easy to do. -
Prevention
Women should be sure to have a gynecological exam, clinic breast exam and Pap test as recommended. Everyone should get regular dental check ups, hearing tests, cholesterol screenings, and skin cancer screenings. -
Period: to
30s
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Healthy Eating
Eating right is extremely important during this decade for preventing diabetes and maintaining healthy blood pressure, cholesterol, triglycerides and homocysteine levels, resting heart rate. -
Exercise
Regular weight-bearing exercise, including strength training, will help limit the chances of osteoporosis and keep your BMI in regular levels. -
Prevention
The 40s is a big decade for prevention. People start to develop diabetes, osteoporosis, heart disease, and many types of cancer later in life which is less likely is precautions are taken earlier. It is important to visit your doctor regularly and talk to them about these things. -
Period: to
40s
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Healthy Eating
Cut back on sodium. Limit foods high in fat and eat lots of fruits and vegetables, lean protein, healthy fats (omega 3s), whole grains, fiber, vitamins and minerals. You might also need to start taking supplements. -
Exercise
At least 30-60 minutes of exercise on most days of the week is important. Include both aerobic and weight bearing exercise. Walking, jogging, biking, swimming, hiking, dancing and weightlifting are good choices. Chose something you enjoy so that you’re more likely to do it. -
Prevention
Challenge your mind to prevent memory loss and keep yourself sharp. Reduce stress in your life to reduce your risk of heart attack, stroke and other serious medical problems. It is important to have routine health care in your 50s. -
Period: to
50s
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Healthy Eating
Limit processed foods ind try to get 4-5 servings of fruits/veggies a day, 3 servings of fiber-rich, whole grains a day, 2 or 3 servings of non- or low-fat dairy products a day, and lean meats and proteins, like skinless chicken, fish that is high in omega-3 fatty acids (salmon, trout, herring), legumes, nuts and seeds. -
Exercise
It is important to keep exercising 30-60 minutes most days a week. Find something that you enjoy that works for your body. Some options are walking, swimming, water aerobics, bowling, dancing, light weight training and resistance training. Talk to your doctor about the exercise you chose to do. -
Prevention
Take steps to reduce your risks for falls in your home. Be sure to be talking to your doctor about cognitive function and be on the lookout for signs of memory loss. Know your blood pressure, total cholesterol, LDL, HDL, triglycerides, fasting blood glucose, body mass index (BMI) and waist circumference and keep them within a healthy range to reduce the risk of heart disease. -
Period: to
60s
