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My 20s
Practice safe sex. Limit your fast foods and processed foods. Eat plenty of fruits, vegetables, whole grains, lean protein, and low- or non-fat dairy products. Important nutrients include protein, calcium, potassium, healthy omega-3 fats, and folic acid. Exercise regularly, doing weight bearing exercises. Have a detailed physical exam every 5 years, blood pressure screening, gynecological exam, and comprehensive eye exams. Drink in moderation and avoid illegal substances. -
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My 30s
Practice safe sex. Use a moisturizer and sun screen. Try to prevent back pain and build muscle. Your essential vitamins, minerals, iron, folic acid, calcium, potassium. B vitamins, vitamin D, fiber and healthy omega-3 fats are important. Reduce the amount of salt in your diet. Try to exercise 30-60 minutes most days. Have a detailed physical exam every 5 years. Maintain a healthy weight to reduce risk of disease. Reduce stress and monitor your BMI, blood pressure, and cholesterol levels. -
Make sure to exercise!
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My 40s
The risk for arthritis, back pain, tendonitis, and other chronic pain conditions increases with age. Begin checking for blood pressure, cholesterol, triglycerides and homocysteine levels, and resting heart rates. Similar eating habits to your 30s. Get at least 30 min of moderate physical activity most days. Get a detailed physical exam every 2-3 years, dental and eye exams, blood pressure, cholesterol, and diabetes screenings, skin exams, baseline EKGs, cancer screenings, and immunizations. -
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My 50s
Special concerns include blood sugar levels, anxiety, cancer, vision, dental, and hearing problems, chronic pain, thyroid and skin problems, and the problems from your 40s. Get 30-60 min of physical activity most days, including aerobic and weight bearing exercise. Cut back on salt, limit foods high in unhealthy fat, eat lots of fruits and vegetables, lean protein, healthy fats, whole grains, fiber, vitamins, and minerals. Get a detailed physical exam every 1-2 years. Have colonoscopy. -
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My 60s
Special concerns include increased risk for heart disease, arthritis, type 2 diabetes, osteoporosis, some cancers, benign prostatic hyperplasia and incontinence. Eat 4-5 servings of fruit and vegetables a day, 3 servings of fiber-rich, whole grains, 2 or 3 servings of non- or low-fat dairy products, and lean meats and proteins (skinless chicken, fish that is high in omega-3 fatty acids, legumes, nuts, and seeds.) Get at least 30 min of light exercise most days. Get colonoscopy. -
Eat LEAN Meats!
