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Avoidance of Substances
Especially during college times, avoid using drugs/alcohol, and NEVER drive under influence. -
ZZzz's
Studying can get stressful (!), but enough sleep is absolutely necessary for success. According to Stanford University, college students should get AT LEAST 8 hours, but most get +-. -
Consuming enough nutrients
Protein, calcium, potassium, healthy omega-3
fats, and folic acid all need to be consumed in the diet or with supplements -
Female Health Care Recommendations
Have a gynecological exam, clinical breast exam and Pap test
every 2 to 3 years, or as recommended by my health care provider. Also, take care of my sexual health. If you are sexually active, talk to your health care provider about contraception/birth control, safer sex, STI's (and prevention), and HIV screening. Or abstain. -
Sparing time for emotions
Jobs, moving, bills, college, responsibilities...LIFE. The 20's can and will probably be a very stressful time, so it's important to reduce stress/spend time doing things I enjoy. Things to remember are to not get too overwhelmed, create balance physically and mentally, and continue to build strong relationships. -
Exercising Every Day
It's still important to maintain an exercise regimen while dealing with college, jobs/work, additional responsibilites, etc. The goal is to get around 60 of physical activity per day. -
Regular Checkups
Regardless of the age, I still will need routine medical checkups every 1-2 years. A health care provider will perform a physical exam, take physical measurements, discuss health topics/questions, and can also recommened other testing such as hearing/seeing/cholesterol. -
Maintaining Portions/Nutrients
It's easy to overeat in the 30s, which is a time where weight and BMI can steadily increase without major changes. Make sure to eat in proportion, with low fat and unprocessed foods in the diet. -
Physical Activity in the 30s
With metabolism slowing down, weight loss can become more difficult. It's important to maintain a physical activity regimen (30-60 mins p/d is good), which can prevent the risk of chronic diseases in the future -
Safe Transportation
Using cars will probably be more prevalent during this time, so always using seat belts, and obeying speed limits/laws are important. So is wearing a helmet when riding bikes/motorcycles. -
Monitoring my Health
Getting checkups that monitor (BMI), blood pressure and cholesterol levels to keep them in a healthy range are important. Also, screenings/test recommendations from a health care provider can be used to prevent chronic diseases/diabetes/osteoporosis in the future. -
Sun Protection
Skin care is really important because it can prevent you from having to deal with skin cancer in the future. Tips include using daily moisturizer/gentle cleanser daily, using 15+ SPF when in broad sunlight, and to avoid intense UV light (aka tanning beds). -
Back Pains
Back pain is very prevalent in adults, especially low, and is a common health deterrent from work. Make sure to keep good posture and strengthen the back regularly, or get medical help if needed. -
Eating Smart in the 40s
Continuing the same healthy eating habits from the 20s-30s are crucial for long-term health. Including leafy greens, lots of fruits, whole grain options, and lean meats (protein)/nuts/healthy oils can go a long way. -
Chronic Pains
Chronic pains such as arthritis, back pains, tendonitis, and other things are common at 40. To reduce the risk, get enough physical activity and eat right, manage stress, and maintain healthy mental health. -
Improving Physical & Mental Health
Stress, a risk that many will experience, can be prevented through exercise. Just like in the 20s-30s, exercise is still necessary to maintain mental clarity. It doesn't need to be intense, just get the 30-60 minutes per day. -
More Physical Testing!
As I get older, blood pressure, cholesterol, triglycerides and homocysteine levels, resting heart rate, blood glucose, and BMI are all things to monitor and track. They can eventually lead up to serious heart conditions/diabetes/obesity, so it's best to regularly check up and manage them. -
Health Care Checkups
So many to test! Recommendations for women in their 40s include physical/eye/skin exams, dental cleaning, blood pressure/diabetes/cholesterol/colorectal cancer/breast/pelvic exams, and immunizations. -
Cutting Down the Salts, Fats, and Sugar
Just like any other time, the a healthy diet still needs to be kept when in the 50's. Make sure to not consume excess sodium/sugar and unhealthy fat. If necessary, talk to a health care provider about daily requirements and the possibility of supplements. -
Keeping Healthy Habits
Old age can't be prevented, but risks can be reduced. Continuing to follow habits such as healthy eating, physical activity, hobby following, sleeping enough, and avoiding drugs/alcohol will help maintain your health (physically and mentally). -
Genetics
It's never too late to examine how genetics can affect my future. Examining family trees, genes, and family medical history can help diagnose potential medical concerns in the future. -
Physical Hobbies in the 50s
With osteoporosis being a big medical concern, getting enough physical activity is really important. 30-60 minutes per day is sufficient, and activities can range from walking, jogging, biking, swimming, hiking, dancing, and weight lifting. Find something that's easy to enjoy and stick to. -
Common Health Issues
Some possible health problems that can occur in the 50's include abnormal blood sugar levels, anxiety, cancer, depression, digestive issues, hair loss, heart disease, menopause, osteoporosis, and skin problems. Just like in the 40's, getting regular checkups and testing/screening can help detect issues before they get too serious. -
MORE TESTING!!!
In ADDITION to the exams mentioned for the 40's/50's, bone density/rectal/thyroid exams, clinical breast exams/mammograms and pap testing, flu/hepatitis/pneumonia/shingles/tetanus vaccinations and colonoscopy are general recommendations for testing. -
Healthy Foods
It's still very important to maintain a healthy diet that limits excess fat, salt and sugar. Fruits and veggies, whole grains, non/low fat dairy products, and lean meats/proteins should be eaten in the correct portions. -
Packing in The 60 Minutes
Like the healthy eating habits that should be established, physical activity habits should also be continued. Old age may prevent from super intense workouts/activity, but options such as yoga, walking, water aerobics, and even leisurely activities like walking a dog or gardening still pack in 60 minutes of physical activity. -
Educate on Heart Concerns
As age increases, the risk for heart disease does too. Learn about the warning signs for stroke/heart attack and take care of the body. Blood pressure, total cholesterol, LDL, HDL,triglycerides, fasting blood glucose, (BMI) and waist circumference are all factors that can reduce the risk, so keep them within a healthy range. -
Talking to Professionals
It's very important at this age to consult a professional if I notice changes in mental health or cognitive function. This includes memory loss, confusion, the loss of the ability to take care of myself. and if I'm feeling depressed, anxious, or overwhelmed. In general, seek help when sudden changes are documented.
