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Period: to
My 20s
Heathy eating focus: Limit fast & processed foods, eat lean protein & low/nonfat dairy products. Make sure you get enough protein, calcium, potassium, healthy omega 3 fats.
Physical activity: Exercise regularly & maintain a healthy weight
Preventative healthcare: Don't use indoor tanning salons, drink alcohol in moderation, find a primary health provider, protect skin and eyes from the sun. -
Period: to
My 30s
Heathy eating focus: Plenty of fruits & vegetables, whole grains, lean protein, as well as essential vitamins and other minerals like vitamin B, vitamin D, healthy omega 3 fats. Limit processed and fast foods.
Physical activity: Get 30-60 minutes of physical activity each day; strength training can boost metabolism and help prevent osteoporosis as well as help maintaining a healthy weight.
Preventative healthcare: Reduce stress, don't smoke, avoid damaging effects of the sun, monitor BMI -
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My 40s
Heathy eating focus: healthy, nutritional diet will help prevent osteoporosis, diabetes, high cholesterol, stroke.
Physical activity: Exercise regularly, particularly weight bearing exercise to prevent osteoporosis
Preventative healthcare: Reduce stress, skin exams, cholesterol & blood pressure screenings, regular physical exams, pap test & bone density test, annual breast exams -
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My 50s
Heathy eating focus: Cut back on sodium, limit foods that are high in unhealthy fats, get plenty of fruits & veggies, whole grains, lean proteins. Consider nutritional supplements
Physical activity: 30-60mins of physical activity most days, weight bearing exercise to prevent osteoporosis
Preventative healthcare: Challenge your mind to improve brain function, get enough sleep, regular physical exams, annual breast screenings, blood pressure & cholesterol screenings -
Period: to
My 60s
Heathy eating: limit processed foods, eat lots of fruit & vegetables, 46g of protein a day from lean meats, fish, nuts,
legumes
Physical activity: At least 30 minutes a day; water aerobics, walking,
light weight training
Preventative healthcare: see healthcare provider regularly; bone density test, annual bone pressure screening, eye exam for cataracts etc., pap test til age 65, pneumonia vaccine at age 65
Also, contact doctor if changes in cognitive function/memory are noticed