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20's Part Three
Major concerns:
- Sleep, food, and exercise
- Take care of sexual health, get screenigns oftena nd talk to your doctor and partner(s)
- Take care with mental health, this stage of life brings with it risks for mental heakth issues resulting from stress
- Take care of emotional health by letting go of preconceived notions about adulthood, building strong bonds with people, and being practical -
20's Part One
What to consume:
- Eat a balnced and healthy diet, essential nutrients taht often go forgotten in the young adult yearws are calmcium, protein, pottasium, healthy omega 3 fats,a dn folic acid
- Do not smoke, do drugs, or consume more than two alchololic beverages a day for men and one for women -
20's Part Two
What to do:
- Get enough sleep (around 9 hours a night)
- Exercise at least 30 minutes every day. Practice a varied exercise routine and focus on weight bearing activities like hiking, running, and strength training to reduce risk of osteoporosis
- Protect skin and eyes from the sun
- Avoid tanning salons,, practice good hygeine, and discussyour family health history with your parents
- See a doctor regualrly and get screenings often
- Avoid accidental injury by not taking unneccesary risks -
30's Part Two
What to do:
- Get enoguh slepp, taking half an hour or hour long naps during the day is helpful
- Exercise between 30-60 minutes mrst days a week
- See your doctor regularly and go through with all suggested screenings and tests
- Protect yourself from the sun and wear sunscreen as mcuh as possible
- Reduce stress and make time for yourself and your family/friends -
30's Part One
What to consume:
- Maintaining a healthy weight becomes harder as you get older, so watch it and be sure to eat healthily
- Essential nutrietns to include in your diet are iron, folic acid, calcium, fiber, potassium, healthy omega 3 fats, and vitamins B and D
- Do not sm,oke or use tobacco products
- Do not use drugs or other substances
- Drink in moderation, no more than two drinks a day for men and one for women
- use perscription drugs only as directed -
30's Part Three
Major concerns:
- Take care with sexuala nd reproductive
- Mental/emotional health is at a critical poijnt because pf increased responsibility
- Skin care is extremely important and back pain also starts becoming a problem
- Building muscle is important as you age your body begins to replace muscle with fat -
40's Part One
What to cosume:
- Eat healthy foods when you're hungry and not more
- Don't smoke or use drugs
- Watch for and guard against alcohol abuse -
40's Part Two
What to do:
- Exercise at elast 30 minutes most days of teh week
- Do your best to reduce stress and make time for yourself
- Keep a close eye on your BMI, blood pressure, cholesteral, and resting heart rate
- Visit your doctor regularly and get screenigns and tests done -
40's Part Three
Major concerns:
- Watch for signs of good sexual/reproductive health
- Chances of eyesight deteriationa nd eharing loss increase with age, so be carful of your senses
- Bladder, urine,a nd digestive problems are more common, so talk to your doctor if any issues arise
- Skin cancer is the most common type of cancer in America and will typically manifest around this time. Wear sunscreena nd contact a dermatologist if neccesary -
50's Part One
What to consume:
- Maintain a healthy weight and make sure to get good nutrition
- Cut back on sodium (salt) snd make sure to eat plenty of fruits, vegetables, lean protein, healthy fats, whole grains, fiber, vitamins,a nd minerals
- Do not smoke or use tobacco products
- Drink very little alcohol, if any at all, as you get older your body may be more/less affected by alcoholic substances, so be careful -
50's Part Three
Major concerns:
- Cancer, anxiety, depression, and chronic pain
- Hair, hearing, and vision loss
- Osteoporosis, skin, heart, and bladder problems
- High blood pressure and cholesteral -
50/s Part Two
What to do:
- Get lots of slepp and reduce stress as best you can. Stress oftens increases risk for heart attacks, strokes, and other serious medical problems
- Stay active and get 30-60 minutes of physical activity most days pf the week, particularly aerobic and weight bearing activites which will reduce risk for osteoporosis
- Challenge your mind by playing cards, joining a book club, or learnign a new skill to boost brain function and overall health -
60's Part One
What to consume:
- Maintain a healthy weight and be sure to eat lots of fruits, vegetables, whole grains, lean meats/proteins, legumes, nuts, seeds, and dairy products
- Drink alcohol only in moderation
- Do not smoke
- Take all perscription medications exactly as directed by the labels and make sure your doctor knows of any otehr dietary supllements -
60's Part Three
Major concerns:
- Heart attacks and strokes
- Shingles and skin cancer
- Other types pf cancer inclusing breat, testicular, and prostate
- Arthiritis, diabetes, and osteoporosis -
60's Part Two
What to do:
- Exercise at elast 30 minutes most days of teh week
- Take steps to reduce stress and get extra sleep
- Protect your heart by knowing an dkeeping your cholesteral, triglycerides, BMI, blood pressure, LDL, HDL, and fassting blood glucose within a normal limit
- Practice safer sex, learn CPR, and know teh warning signs for heart attacks/strokes
- Talk with your doctor regularly and honestly about health concerns and strategies
