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Assignment: Lifetime Personal Health

  • Eating Healthy and Exercising in your Twenties

    Eating Healthy and Exercising in your Twenties
    To maintain a healthy weight, eat a healthy diet. This means limiting fast and processed food and trying to eat plenty of fruits, vegetables, grains, protein, and low fat dairy products. The key to a healthy diet is eating everything in moderation. Don't skimp on important nutrients such as protein, calcium, potassium, healthy omega-3, fats, and folic acid. Ask your doctor about vitamin supplements. Be sure to get 30-60 minutes of exercise per day, as exercise contributes to a healthy weight.
  • Avoiding Addictive Substances

    Avoiding Addictive Substances
    One should avoid smoking because nicotine is highly addictive and smoking can cause lung diseases. Also make sure that there is carbon monoxide detectors and smoke detectors in every bedroom and on every floor of your home.
    Avoid illegal substances and limit alcohol consumption to the minimum amount per day (one drink for ladies, and two for men.) Never get into a car with a intoxicated driver, and never drive home while intoxicated.
  • Get Six to Eight Hours of Sleep a Night

    Get Six to Eight Hours of Sleep a Night
    Get enough sleep! While It may be hard, it will be worth it, a proper amount of sleep at every age is essential to maintain good health. If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite. Then we wake up less prepared to concentrate, make decisions, or engage fully in school and social activities.
  • Protecting Your Skin and Eyes in Your Twenties

    Protecting Your Skin and Eyes in Your Twenties
    Protect your skin and eyes from the harmful rays of the sun. Make sure to wear a sunscreen of at least SPF 15 whenever you go outside. Try to stay in the shade, wear long sleeves, and wear a hat when it is especially sunny. Also, avoid tanning beds at all cost; they can cause skin cancer and early wrinkles.
  • Twenties Topics of Concern: Mental Heath

    Twenties Topics of Concern: Mental Heath
    Make sure to take time for de-stressing in your life as your twenties bring much stress along with your first jobs and college. Try yoga or meditation to take your mind off of your worries. If you are experiencing symptoms of depression, such as feeling down, sad or hopeless f or an unusually long period of time, or losing interest in things you usually enjoy, talk to a health care provider.
  • Twenties Topics of Concern: Sexual Health

    Twenties Topics of Concern: Sexual Health
    Make sure, if you are sexually active, that you and your partner practice safe sex. Talk to your healthcare provider about STDs, contraception methods, and HIV screenings.
  • Twenties Topics of Concern: Emotional Health

    Twenties Topics of Concern: Emotional Health
    If you aren't happy with your current situation—home, job, career path, relationship(s)—take steps to change it. It’s good to have ambitions and goals, but don’t get caught up in the “I must have everything” mentality. Even though you are not in school, keep learning and strengthening your friendships, I will make you feel happier.
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    Keeping your Immunizations up to date

    Always get the recommended immunizations, which include: the influenza (flu) vaccine, hepatitis vaccines, HPV vaccine, MMR, meningococcal vaccine, pneumococcal vaccine, tetanus, and varicella (chickenpox.)
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    Vision and Hearing Screening (Every 1-2 years)

    You want to keep your eyes and ears in tip-top condition. If you are having either vision or hearing problems, then it is easy to correct for them now with glasses and or a hearing aid.
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    Dental Exams Yearly

    Go to the dentist every six months to a year to keep your teeth and gums healthy. Make sure to also keep up on your dental hygiene, as you only have a couple of millimeters of enamel to protect your teeth.
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    Doctor's Appointments Every Two Years

    Doctor's appointments should be at least every two years. One needs to be regularly checked in-case of any injuries or diseases. Every appointment, a blood pressure screening and other screenings should be performed.
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    Gynecological Exam, Clinical Breast Exam, PAP Test (Every 2-3 Years)

    These exams help to catch cervical, vaginal, and breast cancers early. If thinking about becoming pregnant, talk to the doctor about Prenatal supplements. These exams are recommended every two to three years, or as recommended by a health care provider.
  • Eating Heathly and Exercising in your Thirties

    Eating Heathly and Exercising in your Thirties
    Try to maintain a healthy weight, even though metabolism slows down it your thirties, especially for women. To do this eat a healthy diet (plenty of vegetables, fruits, whole grains, lean protein and low, dairy products, and try to limit sodium intake) and get 30-60 minutes. of exercise a day. Being overweight or obese increases your risk for chronic medical conditions, like diabetes, heart disease, arthritis and certain types of cancer.
  • Get a good night's sleep

    Get a good night's sleep
    Just like in one’s twenties, sleep is a pivotal point in our health. Make sure to get 6-8 hours of sleep a night and to take a 20 to 30 min. nap in the afternoon. You will feel much more alert the next day, if you get the recommended amount of sleep.
  • Keep track of BMI

    Keep track of BMI
    Monitor your body mass index (BMI), blood pressure and cholesterol levels and keep them within a healthy range. If these factors are above the recommended amount, it could put you at risk for heart conditions later in life.
  • Limit Alcohol/Illegal substance/Nicotine Consumption

    Limit Alcohol/Illegal substance/Nicotine Consumption
    Just like your twenties, you should limit your alcohol intake, try not to smoke, and never take illegal substances. Remember, only one glass a day for women, two for men. If you are pregnant, you shouldn't drink any alcohol; it could give your baby FAS.
  • De-Stress

    De-Stress
    Reduce your stress levels. The stress hormone cortisol can actually cause you to retain weight as well as a host of other problems. To reduce the cortisol levels in your body, make time for yourself and for relationships that are important to you. Try to keep up a hobby and balance work and this hobby.
  • Thirties Topics of Concern: Mental Health

    Thirties Topics of Concern: Mental Health
    Make sure that you are still taking care of your mental and emotional health. Your thirties can bring on the stress of taking care of kids, taking care of aging parents, and working long hours. Talk to your healthcare provider about treatment options if you are feeling depressed or overwhelmed.
  • Thirties Topics of Concern: Sexual Health

    Thirties Topics of Concern: Sexual Health
    By the time we reach our 30s, we have at least given the matter of starting a family some thought. Talk to your doctor about safe sex, STD/HIV prevention, and contraception. If you are trying to start a family, talk to your doctor about infertility, pregnancy and prenatal care.
  • Thirties Topics of Concern: Skin health

    Thirties Topics of Concern: Skin health
    To take care of our skin as we age, use a daily moisturizer as well as a gentle cleanser twice a day. Many women, and even men, benefit from this practice. Remember to apply a sunscreen with an SPF of at least 15 before you spend time in the sun.
  • Thirties Topics of Concern: Back Pain

    Thirties Topics of Concern: Back Pain
    Make sure to take good care of your back, as back pain is one of the most common health problems in this decade. It is also one of the most reported causes of missed work. To keep your back healthy, practice good posture, proper lifting techniques, and try strengthening exercises.
  • Thirties Topics of Concern: Prevent Fat retention

    Thirties Topics of Concern: Prevent Fat retention
    Beginning in the 30’s, we start to replace muscle with fat. To prevent this, include regular weight-bearing and strength-training workouts in your exercise program, Doing these things can even help to reverse this process!
  • Exercise and Healthy Eating in your Forties

    Exercise and Healthy Eating in your Forties
    Continue to eat as healthy as you did in your twenties and thirties. Eat plenty of vegetables, fruits, whole grains, lean protein and low, dairy products, and try to limit sodium intake. Get 30 to  minutes of moderate physical activity per day. Try activities like taking a short hike and walking up the stairs instead of taking the elevator.
  • Contiue to monitor your BMI, blood pressure and cholesterol levels

    Contiue to monitor your BMI, blood pressure and cholesterol levels
    Monitor your body mass index (BMI), blood pressure and cholesterol levels and keep them within a healthy range. If these factors are above the recommended amount, it could put you at risk for heart conditions. Schedule regular doctor’s appointments to check on these measures.
  • Stick with a Doctor

    Stick with a Doctor
    Develop and maintain the doctor-patient relationship, because you will need to see your doctor much more often as you age. Try to stick with one primary care provider. Your doctor will help you to live healthy lifestyle and he/she will screen for disease and assess risk for medical problems and update your immunizations.
  • Blood Pressure Screening

    Blood Pressure Screening
    High blood pressure may be an indicator of You should get screened every 2 years, or as recommended; more often for people with hypertension, diabetes, heart disease or kidney disease. You should ask your healthcare provider about the benefits and risks of aspirin therapy to reduce heart attack and stroke risk.
  • Baseline skin exam to determine your skin cancer risk

    Baseline skin exam to determine your skin cancer risk
    Subsequent exams may be performed every 3 months to 3–4 years, depending on your risk. Since I am so fair, I would need to be checked about every 6 months.
  • Forties Topics of Concern: Chronic Pains

    Forties Topics of Concern: Chronic Pains
    Just like in your thirties, the risk of arthritis, back pain, and tendonitis increases with age. Talk to your doctor about pain medication, if you are experiencing any symptoms of arthritis. Try to reduce the wear and tear on your joints; try not to overuse them.
  • Forties Topics of Concern: Blood Pressure and Blood Glucose

    Forties Topics of Concern: Blood Pressure and Blood Glucose
    Blood pressure, cholesterol, triglycerides and homocysteine levels, resting heart rate- these are indicators of heart health. They can become elevated as you age, which increases your risk for heart attacks and strokes. Talk to your doctor about medication to lower this indicators if any of them are elevated. Blood Glucose- high blood glucose can lead to diabetes, which is one of the most widespread diseases in the US.
  • Forties Topics of Concern: Osteoporosis

    Forties Topics of Concern: Osteoporosis
    Peak bone mass falls off year after year in your forties and beyond, which increases your risk for osteoporosis. This can lead to bone fractures and other problems. A healthy diet and weight-bearing exercise, like strength training, can help prevent osteoporosis.
  • Forties Topics of Concern: BMI

    Forties Topics of Concern: BMI
    Even if you eat healthy and exercise, you will still tend to gain weight as you age. Extra weight can put you at risk for diseases, so talk to your doctor about your weight distribution (where you carry your weight) in relation to your waist and hip sizes. This can help evaluate your risk for problems.
  • Eating Healthy and Exercising in your Fifties

    Eating Healthy and Exercising in your Fifties
    Eat healthy. Pay attention to nutrients and continue to cut back on sodium. Limit foods that are high in unhealthy fats, and try to get plenty of fruits and vegetables, lean protein, omega threes, grains, fiber, vitamins and minerals each day. Ask your doctor about supplements if you have a nutrient deficiency. Exercise. Get 30-60 minutes of physical activity most days of the week. Walking, biking, hiking, swimming, and weightlifting are good exercises you can do.
  • Quit Smoking

    Quit Smoking
    Don’t smoke, even if you been smoking for years, quitting can still have benefits. There a number of healthcare options to help you stop smoking for good. Quitting is the single best thing you can do to improve your health.
  • Let go of stress

    Let go of stress
    Remember to reduce stress. Stress can cause you to gain weight and it can speed up the aging process. No one wants that! Stress can even increase the risk for heart attack, stroke and other serious medical problems. Try a stress management program, or a calming activity like yoga or meditation, to help reduce the stress in your life.
  • Catch up on sleep

    Catch up on sleep
    Continue to get the right amount of sleep. Sleeping patterns change as we get older, but good sleep is important for good health, even in your fifties and sixties. If you can’t sleep, or are unusually tired, talk to your health care provider. Too few sleeping hours can increase the risk for certain health problems.
  • Colnoscapy

    Colnoscapy
    These examinations are used to determine whether you have colon cancer. They are usually a requirement when you turn fifty.
  • Fifties Topics of Concern: Abnormal blood sugar levels, blood pressure, cholesterol, triglycerides and homocysteine levels, and resting heart rate.

    Fifties Topics of Concern: Abnormal blood sugar levels, blood pressure, cholesterol, triglycerides and homocysteine levels, and resting heart rate.
    Just like in your forties, these indicators of heart health can become elevated as you age, which increases your risk for heart attacks and strokes. Talk to your doctor about medication to lower this indicators if any of them are elevated. Elevated blood sugar levels can lead to diabetes
  • Fifties Topics of Concern: Menopause

    Fifties Topics of Concern: Menopause
    The average age of menopause in women in the U.S. is 51. Menopause may cause hot flashes, weight gain, vaginal dryness and female sexual dysfunction and increase the risk for heart disease, bone loss and other health problems.
  • Fifties Topics of Concern: Thyroid Problems

    Fifties Topics of Concern: Thyroid Problems
    Your thyroid is the gland that produces the thyroxine. A thyroxine deficiency can lead to hair loss, trouble sleeping, tiredness and fatigue, difficulty concentrating, dry skin and hair, depression, joint pain, and irritability. I am genetically predisposed to this condition, so this is something I need to talk to my doctor about in this decade.
  • Fifties Topic of Concern: Osteoperosis

    This is when the bone deteriorates and becomes weakened. Peak bone continues to fall off in your fifties and sixties, which increases your risk for osteoporosis. This can lead to bone fractures and other problems. A healthy diet and weight-bearing exercise, like strength training, can help prevent osteoporosis.
  • Fifties Topic of Concern: Skin Cancer

    Fifties Topic of Concern: Skin Cancer
    Sun damage is a common concern for people in their fifties and sixties. Wear sunscreen to protect yourself against skin cancers, and talk to a dermatologist if you have any concerns about your skin. Try to continue getting a baseline skin exam often to catch any skin cancer early.
  • Baseline skin exam to determine your skin cancer risk

    Baseline skin exam to determine your skin cancer risk
    Subsequent exams may be performed every 3 months to 3–4 years, depending on your risk. Since I am so fair, I would need to be checked about every 6 months.
  • Eating Healthy and Exercising in your Sixties

    Eating Healthy and Exercising in your Sixties
    Maintain a healthy weight by eating well just like you have been in your forties and fifties. Try to limit fast foods and processed foods. Exercising for 30 minutes a day can also help. Try  walking, swimming, water aerobics, bowling, dancing, light weight training and resistance training to achieve the recommended exercise per day. Keep an eye on your portion sizes as well because it becomes harder to lose weight with age.
  • Quit Smoking

    Quit Smoking
    Talk to your health care professional about treatment options to help you quit for good. Despite how hard it is, quitting is one of the most beneficial thing you can do for your health, even if you’ve been a smoker for many years.
  • Mental Health

    Mental Health
    Challenge your brain to take care of your mental health. Try to take up a hobby, go for coffee with a friend, and talk to those you love to improve cognitive function. If you are experiencing memory loss or confusion; are being abused— physically, verbally or emotionally; are unable to take care of yourself; or are feeling depressed, anxious or overwhelmed talk to your doctor.
  • BMI, blood pressure, and cholesterol levels

    BMI, blood pressure, and cholesterol levels
    Monitor your body mass index (BMI), blood pressure, and cholesterol levels and keep them within a healthy range. If these factors are above the recommended amount, it could put you at risk for heart conditions. Schedule regular doctor’s appointments to check on these measures.
  • Blood Pressure Screening

    Blood Pressure Screening
    High blood pressure may be an indicator of You should get screened every 2 years, or as recommended; more often for people with hypertension, diabetes, heart disease or kidney disease. You should ask your healthcare provider about the benefits and risks of aspirin therapy to reduce heart attack and stroke risk.
  • Colonoscapy

    Colonoscapy
    These examination are used to determine whether you have colon cancer. You are usually due for a follow-up test when you turn sixty.
  • Baseline skin exam to determine your skin cancer risk

    Baseline skin exam to determine your skin cancer risk
    Subsequent exams may be performed every 3 months to 3–4 years, depending on your risk. Since I am so fair, I would need to be checked about every 6 months.
  • Sixties Topics of Concern: Diabetes

    Sixties Topics of Concern: Diabetes
    For me, this is a major health risk because 3 of my four grandparents had diabetes by age 60, though medicine has improved, I should still watch what I eat and try to get 30 minutes. Of exercise a day.
  • Sixties Topics of Concern: Heart Problems

    Sixties Topics of Concern: Heart Problems
    Heart disease is the leading cause of death in both men and women. According to the American Heart Association, most heart attacks in women occur in the 10 years after menopause, which would be in your sixties. You should keep you blood pressure down and watch your BMI to combat this.
  • Sixties Topics of Concern: Falls

    Sixties Topics of Concern: Falls
    As you get older, you become less coordinated, and falling down becomes more serious. By the time falls are an issue, you probably are heavier and your bones are weaker. Therefore when you hit the ground (with more force because of your weight) you are more likely to damage your bones. Try to reduce your risk of falls while you are out, even if that means using a cane or walker.
  • Sixties Topics of Concern: Thyroid problems

    Sixties Topics of Concern: Thyroid problems
    Just like in your fifties, your thyroid can be a problem. A thyroid problem can lead to hair loss, trouble sleeping, tiredness and fatigue, difficulty concentrating, dry skin and hair, depression, joint pain, and irritability.
  • Sixties Topic of Concern: Cognitive function

    Sixties Topic of Concern: Cognitive function
    Try to challenge your brain daily especially if you are predisposed to dementia or Alzheimer's. Talk to your doctor if you experience memory loss. The risk of this is greater for me, because my grandfather had either Alzheimer's of stroke induced dementia. (He donated his body to science, but they never gave us back the autopsy report.)