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Period: to
20's
Healthy eating: Limit fast foods, processed foods, eat fruits, vegetables, whole grains, lean proteins, low-nonfat dairy products. Chew food slowly, pay attention to portion sizes -
Healthy eating
Limit fast foods, processed foods, eat fruits, vegetables, whole grains, lean proteins, low-nonfat dairy products. Chew food slowly, pay attention to portion sizes -
Preventive health care
do not smoke or use tobacco, avoid illegal substances or various amounts of alcohol, use sunscreen, avoid indoor tanning, shower and bathe daily, pap smear test and gynecological exam every 2-3 years, regular check up at least every 2 years -
Physical activity
exercise regularly, hike, run, strength-training, wear seal belt, get enough sleep, take care of sexual health -
Period: to
30's
-
Healthy eating
Eat plenty of vegetables, fruits, whole grains, lean protein, low or nonfat dairy products. Iron, folic acid, calcium, potassium, B vitamins, vitamin D can ensure good health. -
Physical activity
Exercise regularly, 30-60 minutes, get enough sleep, take 20-30 minute naps during day, never drink and drive, balance responsibilities with things you enjoy -
Preventive health care
Do not smoke or use tobacco, wear sunscreen, use prescription and over the counter drugs only as directed, monitor body mass index -
Period: to
40's
-
Preventive health care
Monitor blood pressure, cholesterol, triglycerides and homocysteine levels. Mental health screening to monitor anxiety and depression, monitor blood glucose for diabetes, physical exam, baseline EKG, baseline skin exam etc. -
Healthy eating
Eat plenty of vegetables, fruits, whole grains, lean protein, low or nonfat dairy products. Iron, folic acid, calcium, potassium, B vitamins, vitamin D can ensure good health. -
Physical activity
30 minutes of physical activity on most days of the week helps reduce stress, exercise and strength training can prevent osteoporosis-bone loss, skin cancer is common so wear SPF 15+ sunscreen, -
Period: to
50's
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Healthy eating
Cut back on sodium in diet, limit unhealthy fat foods, get plenty of fruits and vegetables, lean protein, healthy fats, whole grains, fiber, vitamins, and minerals every day. -
Physical activity
Get 30-60 minutes of physical activity most days of week, include aerobic exercise, walk, jog, bike, swim, hike, dance, and weight lift is recommended. Take up a hobby. Get enough sleep. Drink alcohol only in moderation. -
Preventive health care
Monitor hip to waist ratio, physical exam, dental exam, blood pressure screening, cholesterol screening, diabetes screening, skin exam, baseline EKG etc. -
Period: to
60's
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Healthy eating
Limit processed foods, high fat, and sugar foods. 4-5 servings of fruits and vegetables daily. 3 servings of fiber-rich and whole grains daily, 2 or 3 servings of non- or low-fat dairy products, lean meats and proteins like skinless chicken and fish that is high in omega-3 fatty acids. -
Physical activity
Quit smoking, maintain healthy weight, get at least 30 minutes of exercise on most days of the week, Stay active and walk, swim, water aerobics, bowling, dancing, light weight training, and resistance training are good choices. -
Preventive health care
Receive an annual flu vaccine, blood pressure screening, bone density test, clinical breast exam and mammogram, colonoscopy, dental exam, eye exam, pap test etc.