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20's
Exercise regularly and maintain a healthy weight and diet || Good nutrients for your diet include ; Protein, calcium, potassium, healthy omega - 3 fats, and folic acid ( for women during their reproductive years ) || Avoid accidental death or injury by not smoking or using tobacco, avoid illegal substances and drink alcohol in moderation, never drink and drive, always wear a seat belt, get enough sleep || Always protect your body with skin and eye protection, good hygiene, and regular checkups -
Special Concerns in your 20's !
Take care of your sexual health, and mental health ! || You can take care of those by checking in with your Primary Care Provider yearly or your Ob/Gyn. || Make sure you are doing things that make you happy and being around positive friendly people. Kick those negative people and vibes to the curb. -
30's
Get enough sleep !! || Maintain a healthy weight and diet || Regularly exercise ( 30 - 60 minutes ) || Regularly check in with a primary care provider || Include a lot of fruits, veggies, whole grains, lean protein and low or no dairy products into your diet || Also include iron, folic acid, calcium, potassium, B and D vitamins, fiber and healthy omega - 3 fats into your diet. -
Special Concerns in your 30's !
Remember to take care of your sexual and reproductive health, regularly check up with your Ob/Gyn or primary care provider || Take care of your mental and emotional health ! Take that stress and chaos out of your life and do what makes you happy || Take care of your skin, us a SPF of at least 15 before spending time in the sun || Back pain is common at this age, use good posture, good lifting techniques and strengthening exercises -
Special Concerns in your 40's !
Skin problems, keep your skin healthy by wearing a sunscreen with at least 15 SPF whenever you're in the sun, skin cancer is a big concern at this age. If you see any concerning marks or spots, go to your dermatologist || Men may start experiencing testosterone deficiency and women may start experiencing perimenopause, these can't be prevented or "cured" || Changes in vision and hearing loss, go to your optometrist for concerns about sight and getting bifocals. -
40
Chronic pain and arthritis are common pains in your 40's || Stress is a big component, take care of yourself physically and mentally || Blood pressure, cholesterol, triglycerides, and homo cysteine levels are all indicators of heart health and should be monitored, you should also be following any recommendations your health care provider gives you ! -
50's
Stay active ! Get 30 - 60 minutes of physical activity most days of the week, this will help improve your physical health but also your mental health || Challenge your mind, play a game of Sudoku or cross word while eating breakfast ! || Get enough sleep, sleeping patterns change as we get older, getting too little sleep creates a bigger risk for other health problems -
Special Concerns in your 50's !
Abnormal blood sugar levels, anxiety, cancer, changes in vision, chronic pain, depression, digestive issues, erectile dysfunction, hair loss in both genders, hearing loss, heart disease, high blood pressure, menopause, osteoporosis, overactive bladder, prostate issues, skin problems, thyroid problems, and urinary incontinence. -
60's
Have 4-5 servings of fruit, 3 servings of fiber-rich whole grains, non or low fat dairies, lean meats and proteins daily !! || General guidelines for your health care provider are annual flu vaccine, blood pressure screening, bone density test, breast exam and mammogram, colonoscopy, dental exam, digital rectal exam and fecal occult blood test, eye exam, blood glucose test, hepatitis vaccines, pap test, pelvic exam, pneumonia vaccine, PSA tests, shingles, testicular exam, tetanus shot, etc. -
Special Concerns in your 60's !
Learn about the warning signs of heart attacks, stroke like uncomfortable pressure, pain in shoulder, neck and arms, chest discomfort, nausea or dizziness, anxiety, weakness, fatigue, etc. || Follow your health care provider's recommendations for exams, screening procedures, diagnostic tests, and preventative measures
