-
Period: to
20s- Healthy Eating
Eating a diet with adequate nutrients and healthy portions reduces risk of heart disease and other chronic problems like diabetes. Important nutrients would be protein, calcium, potassium, and omega-3 fats. -
Period: to
20s- Physical Activity
Regular exercise is important to building bone, and that's important now because bone mass peaks in the 20s. This reduces risk of osteoporosis. Weight-bearing exercises like hiking, running, and strength training do this. -
Period: to
20s- Preventative Health Measures
-Medical Checkups every two years with blood pressure screening
-Regular self-examination of the tesicles
-Avoid tanning and wear sunscreen to reduce risk of skin cancer
-Get recommended immunizations
-Start putting together a family health history -
Period: to
30s- Healthy Eating
-Lowering sodium is important to reduce chance of chronic diseases
-Limit processed food
-Eat enough fiber, omega-3 fats, iron, folic acid, calcium, potassium, B vitamins, and vitamin D
-Being overweight increases risk for diabeters, heart disease, arthritis, and certain types of cancer -
Period: to
30s- Physical Activity
-Strength training a few times a week can help boost metabolism and help prevent osteoporosis.
-Weight-bearing exercise are great options
-Exercise 30-60 minutes per day -
Period: to
30s- Preventative Health Measures
-Don't use tobacco products
-Reduce stress and try to do relaxing things
-Monitor BMI, blood pressure, and cholesterol levels
-Protect yourself from the sun using sunscreen
-Take care of your sexual health
-Use good posture and good lifting techniques to keep your back healthy
-Maintain mental health -
Period: to
40s- Healthy Eating
-Lowering sodium is important to reduce chance of chronic diseases
-Start incorportating more fiber into your diet
-Limit processed food
-Eat enough fiber, omega-3 fats, iron, folic acid, calcium, potassium, B vitamins, and vitamin D
-Being overweight increases risk for diabeters, heart disease, arthritis, and certain types of cancer -
Period: to
40s- Physical Activity
-Strength training a few times a week can help boost metabolism and help prevent osteoporosis.
-Weight-bearing exercise are great options
-Exercise 30-60 minutes per day -
Period: to
40s- Preventative Health Measures
-Monitor yourself for chronic pain, blood pressure, cholesterol, heart rate, BMI, blood glucose, osteoporosis, and mental illness
-Have the doctor check for skin problems, changes in vision and hearing, testosterone deficiency, enlarged prostate, and sexual health
-Get checked for early onsets of cancers like colorectal caner and testicular cancer -
Period: to
50s- Healthy Eating
-Cut back on sodium
-Limit foods with unhealthy fat
-Get plenty of fruits, begetables, lean protein, omega-3 fats, whole grains, fiber, vitamins, and minerals
-Talk with your doctor about taking nutritional supplements -
Period: to
50s- Physical Activity
-30 to 60 minutes of exercise per day
-Aerobic exercise keeps your heart healthy
-Do weight-bearing exercises to reduce risk of osteoporosis -
Period: to
50s- Preventative Health Measures
-Reduce stress to reduce aging
-Common issues in 50 year olds include things like ED, abnormal blood sugar, high cholesterol, thyroid problems, and skin problems
-Go to the doctor yearly to get checked up on
-Get sleep
-Don't use tobacco
-Maintain a healthy weight to stop your body from turning muscle to fat -
Period: to
60s- Healthy Eating
-Same as before- more fruits, vegetables, whole grains, low fat dairy, lean protein, fiber is very important now
-Limit processed foods and those high in fat/sugar -
Period: to
60s- Physical Activity
-Get 30 minutes every day
-Find the right type of exercise for your frail body
-Walking, swimming, water aerobics, bowling, and dancing are fun and lightweight
-Maintain a healthy weight to reduce risk of chronic disease and to generally feel better -
Period: to
60s- Preventative Health Measures
-Flu vaccines
-Get checkups to check blood pressure, other metrics like sodium/cholesterol levels
-Get all kinds of test- blood pressure, colonoscopy, skin sxame, thyroid tests, prostate cancer tests, etc. to catch things early