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Life in your 20's
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Health tips
-eat healthy diet
-exercise regularly and maintain a healthy weight
-include important nutrients: calcium, protein, potassium, healthy omega 3 fats and folic acid for women
-don't smoke/tobacco and drink alcohol moderately
(2 drinks a day for men and 1 for women)
-home should have smoke detectors and carbon monoxide detectors
-avoid illegal substances and never drink and drive
-always wear a seat belt/helmet
-follow cell phone laws
-get enough sleep -
Routine health care
-medical check-up every 2 years (blood pressure screening)
-women: gynecological exam, breast exam, prenatal care, and Pap test every 2-3 years
-men: have clinical testicular exam as recommended and regular self exams
-cholesterol screening if at risk
-dental exam/cleaning every 6-12 months
-dermatologist as recommended (acne, skin cancer or eczema)
-regular comprehensive eye exams
-get recommended immunizations (flu vaccine, hepatitis vaccine, and HPV vaccine)
-calculate BMI, under 25 is good -
Special topics of concern
-take care of sexual health (STDs, STIs, contraception, safer sex, HIV screening)
-take care of mental health (reduce stress, depression, anxiety)
-take care of emotional health (be confident with your life an don't be overwhelmed) -
Life in your 30's
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Health tips
-maintain a healthy weight (metabolism slows down)
-eat a healthy diet filled with vegetables, frui, lean protein, and low/nonfat dairy
-important nutrients are iron, folic acids, calcium, potassium and vitamin B/D
-exercise regularly (30-60 mins on most days)
-get enough sleep (6-8 hours and a nap in afternoon)
-wear sunscreen daily
-reduce stress
-monitor your BMI, blood pressure, and cholesterol levels
-don't smoke/tobacco
-drink moderately
-avoid illegal drugs and use OTC drugs as directed -
Routine health care
-women: gynecological exam, clinical breast exam, and Pap test as recommended
-men: clinical testicular exams as recommended
dental exam every 6-12 months
-eye exam and vision screening every 1-2 years
-hearing test as recommended
-cholesterol screening as recommended
-skin cancer screening as recommended
recommended immunizations (yearly flu vaccine, tetanus, MMR, varicella etc.) -
Special topics of concern
-talk to your doctor about planning to start a family or safe sex
-emotional and mental health (ability to cope with the amount of responsibility)
-skin care (apply sunscreen with an SPF 15 or above, moisturize and use a gentle cleanser twice daily)
-back pain (have good posture, lifting techniques and strengthening exercises)
-build muscle, during this time our bodies replace fat with muscle (regular weight-bearing and strength-training workouts) -
Life in your 40's
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Health tips
-prevent health problems such as diabetes, heart disease, and types of cancers
-start/maintain healthy habits like eating right, getting enough sleep, not smoking, drinking moderately, and wearing your seat belt
-learn about your family medical history
-use common sense, follow laws, regulations and guidelines
-keep in touch with your health care provider -
Routine health care
-check-up every 2-3 years
-dental exam/cleaning every 6-12 months
-comprehensive eye exam every 2 years
-blood pressure screening every 2 years or as recommended
-cholesterol screening every 5 years
-diabetes screening as recommended
-baseline skin exam every 3 months for 3-4 years/baseline EKG
-colorectal cancer screening starting at age 45
-immunizations as recommended
-women: annual breast exam, mammogram, pelvis exam, Pap test, and bone density test
-men: testicular exam at every check-up -
Special topics of concern
-chronic pain(arthritis, back pain, and tendonitis etc.)
-stress(at least 30 mins of moderate exercise most days)
-high/low levels of blood pressure, cholesterol, triglycerides, homocysteine, and resting heart rate indicate heart problems
-blood glucose indicates diabetes
-BMI (maintain healthy weight)
-osteoporosis(bone atrophy), women after menopause are at higher risk
-anxiety and depression
-sexual and reproductive health(sexual dysfunction)
-changes in vision,hearing loss,digestive problems -
Life in your 50's
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Health tips
-eat healthy by cutting back on salts and foods high in unhealthy fats
-stay active including aerobic and weight-bearing exercises (30-60 mins most days of the week)
-challenge your mind to improve brain function
-maintain a healthy weight (metabolism is only slowing down)
-don't smoke or use tobacco
-get enough sleep
-reduce stress (stress may speed up the aging process)
-drink alcohol in moderation -
Routine health care
-check-up every 2 years
-dental exam/cleaning every 6-12 months
-eye exam every 2 years
-blood pressure screening every year or as recommended
-cholesterol screening every 5 years
-diabetes screening as recommended
-skin exam every year
-EKG
-colorectal cancer screening starting at age 50
-immunizations (flu, hepatitis, whooping cough)
-women: annual breast exam, pelvic exam, mammogram, Pap test, HPV test and bone density test
-men: testicular exam and prostate cancer screening as recommended -
Special topics of concern
-abnormal blood sugar levels
-anxiety/depression
-cancer
-changes in vision and hearing
-chronic pain (arthritis, bursitis etc.)
-digestive issues
-erectile dysfunction
-heart disease
-high levels of blood pressure, cholesterol, triglycerides, and homocysteine
-hair loss in men and women
-menopause (women)
-osteoporosis
-overactive bladder
-prostate issues
-skin problems (skin cancer, adult acne, wrinkles)
-thyroid problems
-urinary incontinence -
Life in your 60's
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Health tips
-quit smoking or don't start
-protect your heart by knowing your body and what it needs and doesn't need
-maintain a healthy weight (muscle is replaced by fat)
-exercise regularly (30 mins most days of the week)
-drink alcohol in moderation
-use all medications (OTC and supplements) as directed
-eat healthy, cut out foods that are processed, high in sugar and fat and eat a variety of foods
-follow safety guidelines, regulations and laws
-take steps to reduce risks for falls -
Special topics of concern
Age increases the risk for certain health problems like:
-heart disease (atherosclerosis, heart attack and stroke)
-arthritis
-type 2 diabetes
-osteoporosis (bone loss)
-some cancers
-benign prostatic hyperplasia (in men)
-incontinence -
Routine health care
-check-ups regularly
-annual flu, pneumonia, and shingles vaccine
-blood pressure screening yearly
-bone density test at age 60 or 65
-women: clinical breast exam, pelvic exam and mammogram every year
-colonoscopy every ten years
-dental exam every 6 months
-rectal exam and fecal occult blood test every year
-eye exam every year
-blood glucose every 3 years
-hepatitis vaccines
-Pap test every 3-5 years on women
-PSA test and testicular exam every year (men)
-tetanus shot
-thyroid test
-skin exam
