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20s
Healthy eating: protein, calcium, potassium, omega 3 fats, and folic acid, limit fast foods, eat lots of fruits and vegetables
Physical activity: regular exercise for 30 minutes every day
Preventive care: protect your skin and eyes from the sun, avoid indoor tanning, practice good hygiene, regular medical checkups
Special concerns: sexual health and mental health -
Period: to
Health
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30s
Healthy eating: fruits, vegetables, whole grains, lean protein, low fat dairy products, reduce sodium and fast food intake
Physical activity: 30-60 minutes every day, aerobics, and strength training
Preventive care: wear sunscreen, avoid addictive substances, reduce stress, monitor blood pressure, BMI, and cholesterol, diagnostic tests, follow safety regulations
Special concerns: sexual health, mental health, skin care, back pain, build muscle, gynecological exam for women -
40s
Healthy eating: limit fast foods, low sodium, lots of fruits and vegetables, protein
Physical activity: 30 minutes per day
Preventive care: reduce stress, monitor blood pressure, glucose, BMI, and heart rate, take care of mental health
Special concerns: sexual health, skin problems, changes in vision and hearing, regular screening and checkups -
50s
Healthy eating: cut back on sodium, limit foods high in unhealthy fat, fruits and vegetables, lean protein, whole grains, fiber
Physical activity: 30-60 minutes per day, aerobics, weight lifting
Preventive care: avoid addictive substances, reduce stress, get enough sleep, maintain a healthy weight
Special concerns: menopause, osteoporosis, regular screening and medical checkups -
60s
Healthy eating: 4-5 servings of fruits and vegetables, 3 servings of whole grains, 2-3 servings of low fat dairy products, 50 g of protein
Physical activity: 30 minutes every day, resistance training
Preventive care: quit smoking, maintain blood pressure, maintain a healthy weight, see a doctor regularly
Special concerns: mental health, wear a seat belt or a helmet, have a smoke and carbon monoxide detector, reduce risk for falls