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20 Years
Healthy Eating: make sure to include protein, calcium, potassium, healthy omega-3 and fats into your diet as these are often overlooked
Preventive Health Care: use sunscreen with an SPF of at least 15 that blocks UVA and UVB rays, stay away from tobacco, illegal substances, and drink alcohol in moderation
Physical Activity: build bone through exercises like hiking to prevent osteoporosis later in life -
30 Years
Healthy Eating: consume plenty of vegetables, fruits, whole grains, lean protein and low- or nonfat dairy products, make sure the foods you eat and full of iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and healthy omega-3 fats
Preventive Health Care: never drink or drive, practice good posture, proper lifting techniques, and strengthening exercises to keep your back healthy and strong
Physical Activity: exercise regularly (30 - 60 minutes on most days of the week) -
40 Years
Healthy Eating: eat foods with less salt and cholesterol and monitor blood pressure and cholesterol levels
Preventive Health Care: do periodic checkups such as physical exams, dental exam and cleanings, eye exams, blood pressure screenings, etc.
Physical Activity: continue to exercise regularly (30 - 60 minutes on most days of the week) -
50 Years
Healthy Eating: cut back on salt in your diet, limit unhealthy fats and be sure to get plenty of fruits and vegetables, lean protein, healthy fats (omega 3s), whole grains, fiber, vitamins and minerals
Preventive Health Care: Drink alcohol only in moderation, do periodic checkups such as physical exams, dental exam and cleanings, eye exams, blood pressure screening, etc.
Physical Activity:complete aerobic exercise for heart health and weight-bearing exercise to reduce your risk for osteoporosis -
60 Years
Healthy Eating: consume 4-5 servings of fruits and vegetables, 3 servings of fiber-rich whole grains, and 2 or 3 servings of non-or low-fat dairy products a day
Preventive Health Care: measure your blood pressure periodically, get the flu vaccine annually, screen your bone density, colonoscopy, dental exam, eye exam, etc.
Physical Activity: get at least 30 minutes of exercise on most days of the week
