Lifetime Personal Health timeline

-Eat a healthy diet to avoid chronic health problems like diabetes.Make sure that you are getting those important nutrients, such as protein,calcium,potassium,etc.
-Exercise regularly
-maintain a healthy weight,avoid fast foods & processed foods
-Don't smoke & avoid illegal substances.Drink in moderation
-Get enough sleep
-Protect your skin & eyes to reduce risk of conditions like skin cancer

-Have a medical check-up at least every 2 years or as recommended by health care provider. For women:have gynecological exam, clinical breast exam and pap test every 2-3 years or as recommended.Prenatal care is important too. For men: have clinical testicular exam as recommended by health care provider
-Dental exam and cleaning evert 6-12 months or as recommended
-Get regular comprehensive eye exams as recommended by vision specialist.

-know about your family health history in order to determine your genetic risk for certain medical conditions
-Take care of your sexual health. If sexually active talk to health care provider about contraception, safe sex, STIs,STI prevention and HIV screening.
-Take care of your mental and emotional health

-Maintain a healthy weight. Metabolism slows down with age and losing weight in your 30s is often more difficult.
-Eat a healthy diet, make sure to get your daily dose of essential vitamins and eat less processed foods. Also reduce the amount of sodium in your diet.
-Exercise regularly to reduce cancer and osteoporosis
-Get enough sleep. 6-8hours is recommended. Sleep deprivation can cause a number of health problems.

-Don't smoke or use tobacco products.
-Protect yourself against the damaging effects fo the sun by using sunscreen and protective gear.
-drink alcohol only in moderation if at all
-Avoid illegal substances
-Reduce stress
-Monitor your Body Mass Index, blood pressure, and cholesterol levels and keep them within a healthy range.
-follow health provider's recommendations for diagnostic test and screening procedures.

-Always wear a seatbelt
-Dont drink and drive
-wear helmet if your ride a bike or motorcycle
-don't overwork yourself
-take care of your sexual and reproductive health
-take care of your emotional and mental health
-take care of your skin (moisturize and use sunscreen!)
-take care of your back. Back pain is most common health problem and reason for missed days in adults.
-Build muscle. In your 30s the body starts replacing muscle with fat. Exercising prevents and even reverses this.

-Follow your health care provider's recommendations for preventative care and screenings.
-For women: should have gynecological exam, clinic breast exam and pap test as recommended and speak to health care provider before becoming pregnant.
-For men: Have clinical testicular exam as recommended.
-Dental exam and cleaning every 6-12 months, or as recommended
-eye and vision exams 1-2 years
-hearing test, cholesterol and skin cancer screening, as recommended
-recommended immunizations.

-If you haven't started yet,now is the time to start healthy habits like eating right, exercising regularly, getting enough, not smoking, drinking alcohol only in moderation
-take steps to reduce your risk for health problems caused by wear and tea and overuse
-Take care of yourself and find things that you enjoy doing in order to help you manage stress
-Monitor and keep within healthy levels your blood pressure, cholesterol, triglyceride and homocysteine levels and your resting heart rate.

-the risk of getting type 2 diabetes increases with age so watch your blood glucose levels
-Keep your BMI in within a healthy range.
-Peak bone mass gradually declines in your 40s which increases your risk for osteoporosis. After menopause women are at a higher risk for this condition. A healthy diet and regular weight-bearing exercise can help prevent Osteoporosis
-Important to take care of your mental health. Talk to your health care provider about mental health screening.

-Although the average age of menopause is about 51,many women in their 40s begin experiencing symptoms of perimenopause
-It's important to keep your skin healthy
-Changes in vision& hearing loss are also relatively common problems for people in their 40s.You also may notice that your senses of smell and taste are not as strong as they once were.
-Urinary incontinence, overactive bladder& digestive problems, including ulcers, are other conditions that are more common in people over the age of 40

-Watch your weight and keep it on a healthy scale.
-A healthy diet an regular weight bearing exercise can help prevent osteoporosis, whose risk increases as one ages
-Important to take care of your mental health especially with everything that life throws in the way.
-Sexual and reproductive health is important part of overall health in your 40s
-Men in their 40s may experience symptoms of testosterone deficiency, benign prostatic hyperplasia or transient erectile dysfunction.

Physical exam (check-up)—Every 2 or 3 years or as recommended
Dental exam and cleaning—Every 6 months to 1 year or as recommended
Comprehensive eye exam—every 2 years or as recommended
Blood pressure screening—Every 2 years or as recommended, more often if you have conditions like diabetes or kidney disease.
Cholesterol screening,Every 5 years or as recommended
Diabetes screening—as recommended
Baseline skin exam to determine your skin cancer risk
Baseline EKG
Immunizations

-Drink alcohol only in moderation. Be aware that your body handles alcohol differently as you age
Health care recommendations:
-Physcial exam -at least every 2 years or as recommended
-Dental exam and cleaning-every 6month-1year or as recommended
-Blood pressure screening—every year or as recommended
-Cholesterol screening—every 5 years or as recommended
-Diabetes screening—as recommended
-Skin exam to determine your skin cancer risk—every year or as recommended
-Baseline EKG (electrocardiogram)

-eat healthy
-Stay active
-challenge your mind to improve brain function and overall health
-Maintain a healthy weight
-Dont smoke or use tobacco products.Quitting smoking is the single best thing you can do to improve your health
-Get enough sleep
-Reduce stress:takes a heavy toll on mental & physical health, stress increases risk for heart attack and other serious medical problems, may even speed up aging process.

More Health care recommendations:
-Colorectal cancer screening—beginning at age 50; earlier if at increased risk
-Immunizations
-Screening tests for women in their 50s—annual clinical breast exam, pelvic exam and mammogram; Pap test, HPV test and bone density test (as recommended)
-Screening tests for men in their 50s—testicular exam at every physical exam or as recommended; prostate cancer screening as recommended

aging increases the risk for certain health problems, including heart disease, arthritis, type 2 diabetes, osteoporosis, some cancers, benign prostatic hyperplasia, incontinence and others. There are ways to reduce these risks though:
-learn the warning sign for serious medical conditions like a heart attack or stroke
-talk to your doctor if you notice any changes
follow health care providers' recommendations for examinations, screening procedures,and preventative measures.

Health care recommendations:
-Annual flu vaccine
- Blood pressure screening- at least once every year or as recommended
-Bone density test-@age 60 or 65, or as recommended
-Clinical breast exam and mammogram (in women)—every year or as recommended
-Colonoscopy—every 10 years beginning at age 50 or as recommended
-Dental exam—every 6 months or as recommended
-Digital rectal exam and fecal occult blood test—every year or as recommended

Health care recommendations continued:
-Eye exam (the risk for glaucoma, cataracts and age-related macular degeneration increase with age)—every year or as recommended
-Fasting blood glucose test—at least every 3 years or as recommended Hepatitis vaccines—as recommended by your health care provider
-Pap test (in women)—every 3 to 5 years or as recommended, at least until age 65 Pelvic exam (in women)—every year or as recommended
-Pneumonia vaccine—at age 65 or as recommended)

Health care recommendations continued:
-PSAtests for prostate cancer (in men)—talk with your health care provider about current
recommendations
-Shingles (herpes zoster) vaccine—at age 60 (or older if not vaccinated at 60) Testicular exam (in men)—every year or as recommended
-Tetanus shot—every 10 years
-Thyroid test—every 5 years or as recommended
-Yearly skin exam to detect skin cancer

-quit smoking if you haven't already
-protect your heart. Heart disease is the leading cause of death in both men and women.
-Maintain a healthy weight. Overweight and obesity can have a greater impact on our health.
-Exercise regularly
-If you drink alcohol, do so only in moderation.
-Eat healthy. Aim to eat a wide variety of foods
-See your health care provider regularly for check-ups, health screenings and diagnostic tests, and immunizations.