Health by Decade timeline.

Eating: You need to eat foods that contain protein, calcium, potassium, healthy omega-3, & folic acid. Make sure to pay attention to portion sizes & chew your food slowly. Take supplements if your doctor tells you to.

Physical Activity: You need to build bone through exercises like hiking, running & strength-training because bone mass peaks in your 20s. Exercise at least 30 mins a day & maintain a healthy weight. Take care of your mental health!

Preventative: Have a medical check-up at least every 2 years
have a gynecological exam every 2-3 years, have clinical testicular exam every 3-5 years, ask about your family history and act accordingly. Be safe and take precautionary measures (like wearing a seatbelt). Have a dental exam and cleaning every 6 to 12 months, see a dermatologist to screen for skin cancer, have a healthy BMI below 25, have regular eye exams as recommended, and stay updated on your immunizations.

Eating: Make sure to eat plenty of vegetables, fruits, whole grains, lean protein and nonfat dairy products. Other food that includes minerals such as iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and healthy omega-3 fats, can help you have good health. Also, make sure to limit our intake of processed foods/fast food, and reduce salt intake.

Activity: It is recommended that you get 30–60 minutes of exercise on most days of the week. Activities like aerobic weight-bearing exercise like brisk walking, jogging and dancing, and biking, swimming, hiking or playing tennis are good exercise. Strength training a few times a week can help boost metabolism which helps prevent osteoporosis. Most people need about 6–8 hours of sleep.

Preventative: Make sure your home has working smoke detectors and carbon monoxide detectors on every floor and in every bedroom, always wear your seat belt and be safe when driving, be aware of potential overuse injuries and spread out your work. have dental exam and cleaning every 6 to 12 months, eye exam and vision screening every 1 to 2 years.

Eating: Diabetes is very common in this decade, so make sure to eat right, this will also prevent heart diseases/heart attacks. You need to have healthy BMI (ask your doctor what range is right for you).

Activity: be careful when exercising and regular weight-bearing exercise, like strength training, can help prevent osteoporosis, and regular exercise can help prevent heart attacks, diabetes, and help you maintain a stable BMI.

Preventative: wear sunscreen, get eye exams (it's not uncommon to need reading glasses), Physical exam every 2 or 3 years, dental exam and cleaning every 6 months to 1 year, comprehensive eye exam every 2 years, blood pressure screening every 2 years, cholesterol screening every 5 years, diabetes screening as recommended, baseline skin exam to determine your skin cancer risk, and other check up depending on your family history.

Eating: Try to cut back on salt in your diet, limit foods that are high in fat and get plenty of fruits and vegetables, lean protein, healthy fats, whole grains, fiber, vitamins and minerals each day.

Activity: Get at least 30 minutes of physical activity on most days of the week, like aerobic exercise for heart health and weight-bearing exercise to reduce your risk for osteoporosis - walking, jogging, biking, swimming, hiking, dancing and weight lifting. Stay in touch with friends and family and take up a hobby, etc - these can all help your mental health. Also make sure to maintain a healthy weight.

Preventative: Do not smoke or use tobacco products, get enough sleep, reduce stress, drink alcohol only in moderation, have a physical exam every 2 years, dental exam and cleaning every 6 months to 1 year, comprehensive eye exam every 2 years, blood pressure screening every year, cholesterol screening every 5 years, diabetes screening as recommended, skin exam to determine your skin cancer risk, every year, and a colorectal cancer screening beginning at age 50.

Eating: You need 4-5 servings per day of fruits and vegetables, 3 servings per day of fiber-rich whole grains, 2 or 3 servings per day of
low-fat dairy products. It's also important to eat lean meats and proteins, such as skinless chicken, fish that is high in omega-3 fatty acids, legumes, nuts and seeds. Women in their 60s need about 46 g of protein per day and men need about 56 g a day.

Preventative: Get a blood pressure screening at least once a year, bone density test at age 60 or 65, clinical breast exam every year, colonoscopy every 10 years, dental exam every 6 months, digital rectal exam & fecal occult blood test once a year, eye exam every year, blood glucose test at least every 3 years, Hepatitis vaccines, pap test every 3-5 years, pelvic exam every year, pneumonia vaccine, testicular exam every year, Thyroid test every 5 years, & yearly skin cancer test.