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20s
Healthy eating: Limit fast foods and processed foods and eat plenty of fruits, vegetables, whole grains, etc. Take supplements as recommended by your health care provider. Physical health: exercise regularly and avoid illegal substances and drink only in moderation. Get enough sleep. Prevention: Avoid indoor tanning salons. Avoid skin cancer by using sunscreen and wearing a hat whenever in the sun. Practice good hygiene: shower daily, brush and floss twice a day, and wash your hands frequently -
30s
Healthy eating: continue eating the same healthy diet as in your 20s except reducing the amount of sodium intake because your risk for health problems increases. Physical health: 30-60 minutes of physical activity on most days of the week can boost metabolism (since it slowed down because of age)..aerobic activity is the best. Prevention: Getting enough sleep can avoid a number of health problems. Try taking a 20-30 min nap in the afternoon. Don't smoke, wear sunscreen, and monitor your BMI. -
40s
Because of the increase in health risks, it is advised to have a physical check-up every 2-3 years, a dental exam and cleaning every 6 months, a eye exam and blood pressure screening every 2 years, etc. Keep exercising regularly. Possible risks that need to be avoided: changes in vision and hearing, skin problems, anxiety, depression, osteoporosis, BMI and blood glucose changes, increase in stress, and chronic pain. Find out about you family medical history and contact your health care provider. -
50s
Healthy eating: pay attention to good nutrition and cut back on salt in your diet. Eat more fiber, vitamins, and minerals each day. Drink alcohol only in moderation. Physical Health: since our metabolism slows down as we age, get at least 30-60 min of physical activity on most days, including aerobic exercise to reduce risk of osteoporosis. Get enough sleep because sleeping patterns often change as we get older and too little sleep can lead to health problems. Prevention: same as in the 40s. -
60s
Healthy eating: 4 servings of fruits and vegetables, 3 servings of fiber-rich whole grains, 2 servings of low-fat dairy products per day. Eat protein. Physical health: get at least 30 minutes of exercise each day. Prevention: get regular check-ups and screening as mentioned in previous decades, only drink in moderation, quit smoking--protect your lungs. to reduce risk of heart disease, know your blood pressure, total cholesterol, BMI, and waist circumference and keep them within a healthy range.