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Healthy eating in the 20s
Don't overlook protein, calcium, potassium, healthy omega-3
fats, and folic acid. Also, I'll pay attention to portion sizes and take supplements as recommended by my doctor. Don't smoke or use tobacco products, because these can be highly addictive and have long term health consequences. Avoid illegal substances and only drink in moderation. -
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Preventative health care in the 20s
Get enough sleep to maintain a good health. Protect skin and eyes from the sun by wearing sunscreen and sunglasses regularly and avoiding indoor tanning salons. Be hygienic and shower or bathe daily, and brush and floss twice a day. have a gynecological exam, breast exam, and Pap test every couple of years. Avoid risky behaviors, be safe sexually and mentally, and develop a financial plan to be responsible financially. -
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Physical activity in the 20s
Do strength exercises to build bone density and exercise regularly. Also do cardiovascular exercises to ensure your heart is kept in good condition. -
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Healthy eating in the 30s
Eat healthy foods and try to stay away from unnecessarily fatty or junk foods. Also eat to lower your unhealthy cholesterol levels. Don't smoke or use tobacco, and avoid illegal drugs and substances. Make sure to use prescription and over-the-counter drugs only as directed. -
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Physical activity in the 30s
Exercise regularly, and focus on building muscle because beginning in the 30s, our bodies start replacing muscle with fat. Make sure to lift properly and do back strengthening exercises to keep backs healthy and avoid back pain. -
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Preventative health care in the 30s
Go to your primary health care provider for a check up regularly. Check your BMI, height, weight, and cholesterol levels. Go for a dental exam regularly, and get hearing tests, immunizations, and skin cancer screening as needed. Avoid risky behaviors and be safe sexually, mentally, and emotionally. -
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Healthy eating in the 40s
Watch foods that contain high amounts of cholesterol. Also eat foods that help your blood glucose levels. Eating healthily in general can also prevent osteoporosis. -
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Physical exercise in the 40s
Exercising properly can reduce wear and tear and overuse problems. Make sure to practice the correct posture for exercises too. Strength training can help prevent osteoporosis. -
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Preventative health in the 40s
Get screenings and tests done by your doctor regularly to watch for any sign of disease. Take care of your skin to prevent skin cancer. Watch your vision and get glasses as needed. Also get colorectal cancer screening and immunizations. Women should get an annual clinical breast exam, pelvic exam and mammogram. -
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Healthy eating in the 50s
Cut back on sodium in the diet and don't eat as much unhealthy fat. Get plenty of fruits and vegetables, lean protein, healthy fats, fiber, grains, vitamins, and minerals. As always stay away from smoking, tobacco, drugs, and other illegal or harmful substances. -
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Physical activity in the 50s
Get at least 30-60 minutes of physical activity, including aerobic exercise for heart health and weight-bearing exercise to reduce the risk of osteoporosis. Walking, jogging, biking, swimming, hiking, dancing, and weightlifting are good ideas. -
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Preventative health care in the 50s
As always, get physical, dental, etc checkups regularly. Also get your blood pressure, cholesterol, diabetes, and colorectal cancer screenings. Get a skin exam to check for skin cancer, and get immunizations to prevent against diseases. Also get the regular screening tests for women. -
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Healthy eating in the 60s
Don't smoke, drink frequently, or do drugs or other illegal or harmful substances. Keep cholesterol, LDL, HDL, triglyceride, and blood glucose levels healthy through the diet. Eat a wide variety of foods, especially protein. -
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Physical exercise in the 60s
Get at least 30 minutes of exercise on most days. Light weight training and resistance training can be particularly helpful. Swimming is a good form of low-impact exercise too. -
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Preventative health in the 60s
Get annual vaccines and regular screenings for blood pressure, bone density, colonoscopies, etc. Continue visiting the doctor and dentist regularly. Keep good oral health to keep your teeth. Get regular Pap tests, eye exams, and pelvic exams.