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Period: to
20s
Health Tips:
Exercise regularly to maintain healthy weight
Important nutrients include protein, calcium, potassium, omega-3 fats and folic acid.
Do NOT smoke
Avoid illegal substances
Don't drink and drive
Make sure to get enough sleep especially with stress from school -
Routine Health Care
Go to doctor for a medical check-up at least every 2 years.
If you have past family members with high cholesterol, have a cholesterol screening
Have a dental exam and cleaning every 6 to 12 months
To screen for skin cancer or treat existing skin conditions, see a dermatologist
Have recommended immunizations to stay healthy -
For Men/Women
For Women:
Have a gynecological exam, have clinical breast exams in order to catch breast cancer, have a Pap test every 2 to 3 years
Contact your doctor if you think you are pregnant
For Men:
Have testicular exams at the clinic and perform regular self exams -
Special Concerns and Reducing Risk
Special Concerns:
If you are sexually active, take care of you sexual health. Beware of STD prevention and have HIV screenings
Have good mental health. 20s are a step into the real world and may be very stressful.
Be aware of you emotions and maintain a strong emotional health
Reducing Risk:
The main cause for risk are accidental injuries in 20s. A few may include:
Car crashes, overexertion, sports, and suicide -
Lifestyle
Eating Healthy:
Eat a good amount of protein, calcium, potassium, omega-3 fats, and folic acids. Eat according to portion sizes and eat slowly
Physical activity:
People should be getting a minimum of 2 1/2 hours of exercise a week if it is moderate aerobic or 1 1/4 hours of exercise if they are intense exercises.
Prevent Health Problems:
Protect skin and eyes from the harmful rays of the sun
Avoid tanning salons!
Have excellent hygiene. This will help later in life -
Period: to
30s
Health Tips:
Keep a good and healthy weight. Losing weight will become more difficult
Make sure to exercise regularly. It will help lower risk of diseases such as breast cancer and osteoporosis
SLEEP! -
Routine Health Care
For the general person, go to the doctor for a regular check-up every 1 to 2 years.
Should continue having a dental exam every 6 to 12 months
People should have an eye exam every 1 to 2 years
Begin performing hearing, cholesterol, and skin cancer screenings
Continue with recommended immunizations -
Special Concerns and Reducing Risk
Special Health Concerns:
Continue to take care of sexual and reproductive health especially since many people are starting to form a family. Beware and take caution of STDs and HIV
Continue to take care of mental and emotional health.
Take extra care of you skin and put on moisturizer twice a day and be sure to apply sunscreen
Take care of your back and build muscle
Reducing Risk:
Make sure your home has a smoke detector
Never drink and drive
Always wear a helmet on a bike or motorcycle -
Lifestyle
Eating Healthy:
Eat plenty of vegetables, fruits, whole grains, lean protein and low or nonfat dairy products. Essential nutrients also include iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and omega-3 fats. Don't eat as much processed or fast foods
Physical health:
Exercise regularly. Get about 30-60 minutes of physical activity on most days of the week. Aerobic exercises are very good options. Strength training may also boost metabolism -
For Men/Women
Men:
Clinical testicular exams as recommended
Women:
Gynecological exam, clinic breast exams and pap test as recommended. If women think they are pregnant the should contact a doctor -
Period: to
40s
Health Tips
Eating right
Exercise regularly
sleep
no smoking
drinking alcohol moderately
This the time to very mindful of diabetes, heart disease and types of cancer to prevent them in the future -
Routine Health Care
Receive a physical exam every 2 to 3 years
Continue same dental plan
Eye exam every 2 years
Blood pressure screening every 2 years (helps watch for diseases)
Cholesterol screening: every 5 years
Diabetes Screening is helpful for people at risk
Skin exam in order to watch for skin cancer -
Special Concerns and Reducing Risk
Special Concerns and Reducing Risks
Chronic pain pain increases with age
Stress is still a concerning factor at this age
Blood pressure, cholesterol, resting heart rate. The risk if heart attacks and strokes increase at this age
Osteoporosis risk increases as your peak bone mass
Concerns can be reduced with regular medical exams -
Lifestyle
Eating Healthy:
Continue to get all the vitamins and nutrients needed and maintain a healthy diet and be very cautious with portions because it is very hard to lose weight from this age.
Physical Activity: Continue to exercise regularly but be careful with your back -
For Men/Women
Men: testicular exam at every physical exam or as recommended. Ask doctor about PSA screening and prostate cancer risk. Men may experience symptoms of testosterone deficiency or erectile dysfunction.
Women: Continue breast exams, have pelvic exams and mammograms. Women may start experiencing pre menopause symptoms -
Period: to
50s
Health Tips:
Chronic problems will increase
Continue to eat healthy
Stay active-physically and mentally
Maintain healthy weight
SLEEP
Don't smoke -
Routine Health Care
Physical exam at least every 2 years
Same dental timeline
Eye exam every 2 years
Blood pressure screening every year for average person, bur more frequently with conditions such as diabetes, heart disease or kidney disease
Cholesterol screening every 5 years
Skin exam- skin cancer is always a risk -
Special Concerns and Reducing Risk
Special Concerns:
Abnormal Blood sugar levels
Anxiety
Cancer
Chronic Pain
Depression
Digestive issues
Hearing loss
Heart Disease
Reducing Risk:
Maintain a healthy lifestyle (see Lifestyle) and continue with routine check-ups.
Always be aware of the changes of your body. -
Lifestyle
Eating Healthy:
Continue eating good nutrition and cut back on sodium. Don't eat as many unhealthy fats and eat a lot of fruits and vegetables. Eat lean proteins, healthy fats, whole grains, and fiber
Physical Activity:
Get at least 30-60 minutes of exercise at least 3 times a week. Aerobic exercises for heart health and weight-bearing exercise to reduce risk for osteoporosis. -
For Men/Women
Men:
Men may experience erectile dysfunction and it's important to have prostate cancer screening as men become at a higher risk for it.
Women:
Women may start experiencing menopause. This may cause hot flashes, weight gain, vaginal dryness, and female sexual dysfunction. This also increases risk for heart disease -
Period: to
60s
Declining physical and mental health, financial issues and more dependence on others.
Increase risk in heart disease, arthritis, type 2 diabetes, osteoporosis, and some cancers.
Quit smoking or don't start
Protect Heart
Maintain healthy weight
Exercise
Eat healthy
SLEEP -
Routine Health Care
Annual Flu vaccine
Blood Pressure screening
Bonde density test in early sixties
Dental exam every 6 months
Rectal exam
eye exam as eyes deteriorate more
Hepatitis vaccines
Pneumonia vaccine
Tetanus shot every 10 years
Thyroid test every 5 years -
Special Concerns and Reducing Risk
Special Concerns:
Heart disease
Arthritis
Type 2 Diabetes
Osteoporosis
Stroke
Reducing Risk:
Learn about warning signs of very serious medical conditions
Talk to your doctor is you have any concerns about your health
Always do what your doctor tells you to do -
Lifestyle
Eating Healthy:
Don't eat a lot of processed food and food with a lot of fat and/or sugar.
Fruits and vegetables (4-5 servings a day)
Fiber-rich whole grains (3 serving a day)
Non or low-fat dairy products (2 or 3 servings per day)
Lean meats and proteins.
Healthy fats
Physical Activity:
30 minutes of exercise most days of the week.
Stay active but be careful with your body and don't do anything intense -
For Men/Women
Men:
PSA test for prostate cancer
Testicular exams
Women:
Breast exam and mammogram
Pap test
Pelvic exam
Look for signs in start of menopause
