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Have a healthy diet by avoiding junk foods. Eat plenty of fruits, vegetables, whole grains, lean protein and low fat dairy products. This will help reduce the risk for chronic diseases such as diabetes. Make sure you get a good source of protein, calcium, potassium, healthy omega-3 fats, and folic acid (for women).Exercise daily. Do not smoke and avoid illegal substances. Drink in moderation. Wear your seatbelt when driving and helmet when riding a bike, Get enough sleep.
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Build bone mass by doing weight bearing exercises. Protect your eyes and skin from the damaging effects of the sun to avoid problems like skin cancer. Avoid indoor tanning salons. Practice good hygiene. Find a primary care provider. Know your family health history to determine your genetic risk for certain medical conditions.
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Get a medical check up at least every 2 years, including blood pressure screening. Have a gynecological exam, clinical breast exam and Pap test every 2 to 3 years. Have a dental exam and cleaning every 6 to 12 months, or as recommended. Get regular comprehensive eye exams. Have recommended immunizations (may include influenza vaccine, hepatitis vaccines, HPV vaccine, MMR, meningococcal vaccine, pneumococcal vaccine, tetanus and varicella).
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Prevent risks for accidental injuries such as: car accidents, falls, overexertion, sports, attempted suicide, work related acidents, poisoning and drug overdose, food poisoning and violence.
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Take care of your sexual health by talking to your health care provider about contraceptives, safe sex, STDs, STD prevention and HIV screening. Take care of your mental health. Take steps to reduce stress.
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Maintain a healthy weight. Losing weight is more difficult when you're in your 30s. Being overweight or obese increases your risk of chronic medical conditions. Have a healthy diet with essential vitamins, minerals and other nutrients. Avoid processed food and reduce your salt intake. Exercise regularly (approximately 30-60 minutes of physical activity on most days of the week). Get enough sleep.
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Do not smoke. Protect yourself from the damaging effects of the sun. Drink alcohol only in moderation (no more than 1 drink per day for women). Avoid illegal substances. Reduce stress. Monitor your BMI, blood pressure and cholesterol levels and keep them in a healthy range. Follow your health care provider's recommendations for diagnostic tests and screening procedures.
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Have a medical check up about every 1 to 2 years. Women in their 30s should have a gynecological exam, clinical breast exam and Pap test. Have an eye exam and vision screening every 1 to 2 years. Have a dental exam and cleaning every 6 to 12 months. Have hearing tests, cholesterol screenings, skin cancer screenings and immunizations.
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Take certain measures to reduce your risk for injuries: have smoke and carbon monoxide detectors in your house, wear your seat belt, never drink and drive, wear a helmet, avoid overexerting, follow safety regulations and avoid violence.
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Take care of your sexual and reproductive health. Talk to your health care provider about safer sex and STD/HIV prevention, contraception, infertility, pregnancy and prenatal care. Take care of your mental and emotional health. Take care of your skin by using a daily moisturizer and sunscreen. Take care of your back. Build muscle by doing weight-bearing and strength-training workouts. Consult with your health care provider about health concerns.
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Have a healthy diet. Exercise regularly. Get enough sleep. Don't smoke. Drink alcohol in moderation. This is an important decade for preventing chronic medica conditions.
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Continue making healthy lifestyle choices like avoiding drugs and smoking. It's also important to become aware of health concerns that may arise in your 40s such as: chronic pain, stress, blood pressure, cholesterol, triglycerides and homocysteine levels, resting heart rate, blood glucose, BMI, osteoporosis, anxiety and depression.
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Have physical exam every 2 to 3 years. Get a dental exam and cleaning every 6 to 12 months. Get a comprehensive eye exam every 2 years. Get a blood pressure screening every 2 years. Get a cholesterol screening ever 5 years. Get a diabetes screening if you are at risk. Get a baseline skin exam every 3 months to 3 to 4 years. Get a baseline EKG. If you have increased risk, get a colorectal cancer screening. Get immunizations. For women have an annual clinical breat exam, pelvic exam and mammogram.
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Continue the health lifestyle choices you had in your 30s or start making healthy lifestyle choices now to prevent accidental injuries.
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Sexual and reproductive health is an important part of overal health in your 40s. Issues include sexual dysfunction, STDs, HIV/AIDS and contraception. Consult a health care provider about skin problems you may have. Use sunscreen to avoid skin cancer. Your vision and hearing may change for the worse, you may need glasses. Be aware of urinary and digestive problems.
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Have a healthy diet and cut back on sodium. Avoid processed foods and make sure to get enough fruits and vegetables, lean protein, healthy fats, whole grains, fiber, vitamins an dminerals every day. Stay active physically and mentally. Spend time to exercise 30-60 minutes on most days of the week. Challenge your mind. Maintain a healthy weight.
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Continue the healthy lifestyle choices you made in your 40s or begin making healthy lifestyle choices like not smoking or doing drugs. Get enough sleep and reduce stress. Stress increases the risk of heart attack, stroke and other medical conditions. Drink alcohol in moderation.
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Get a check up every 2 years. Have a dental exam and cleaning every 6 to 12 months. Have a comprehensive eye exam every 2 years. Get a blood pressure screening every year. Get a cholesterol screening every 5 years. Get a diabetes screening as recommended. Get a skin exam every year in case of skin cancer risk. GEt a baseline EKG. Get a colorectal cancer screening. Make sure to get immunizaations as well.
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Continue the same choices you made in your 40s to prevent accidental injuries such as not drinking while driving and wearing a seatbelt.
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In your 50s you must be aware and cautious of: abnormal blood sugar levels, anxiety, cancer, changes in vision, chronic pain, depression, digestive issues, erectile dysfunction, hair loss, hearing loss, heart disease, high blood pressure, high cholesterol, triglyceride and homocysteine levels, menopause, osteoporosis, overactive bladder, prostate issues, skin problems, thyroid problems and urinary problems.
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Continue the same healthy lifestyle choices you made in your 50s. Having a good nutrition is especially important as you get older. Get at least 30 minutes of exercise on most days of the week but do not over exert yourself.
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Continue the same habits you had in your 50s. Don't smoke or do drugs and drink alcohol in moderation. If you see changes or have concerns about your mental health, contact your health care provider.
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Visit your health care provider regular for check ups, diagnostic tests and health screenings and immunizations. You're recommended to get an annual flu vaccine, a blood pressure screening every year, a bone density test at age 60 or 65, a clinical breast exam and mammogram every year, a colonoscopy every ten years beginning at age 50, a dental exam every 6 months, a digital rectal exam and fecal occult blood test every year, and other exams to detect disease and maintain health.
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In addition to the habits already in place when you were in your 50s, make sure that if you have a firearm at home that it is stored safely, set the water heater in your home no higher than 120-130 degrees farenheit, learn CPR and reduce your risk for falls.
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Aging increases the risk for certain medical conditions such as heart disease, arthritis, type 2 diabetes, osteoporosis, cancer, benign prostatic hyperplasia, incontinence and others. To help reduce risks, know about the warning signs fo serious problems,talk to your doctor and follow your health care providers' recommendations.
