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Period: to
My 20s
Eat healthy diet (fruits and vegetables, whole grains, lean protein, low-fat dairy products;
Exercise to reduce stress;
Wear sunscreen (to prevent sun damage/melanoma);
Wear ear plugs (to prevent hearing damage);
Get enough sleep, preferably 8 hours;
Practice regular teeth brushing, flossing;
Find primary care physician and get regular check-ups (take care of sexual/reproductive health);
Avoid drugs, alcohol, cigarettes;
Take care of emotional health by creating a strong network of friends -
Period: to
My 30s
Maintain a healthy weight;
Take vitamins and reduce the amount of salt in diet;
Get 30-60 minutes of exercise daily and build muscle;
Get enough sleep (6-8 hours);
Wear sunscreen;
Drink only in moderation;
Dental exams every 6-12 months;
Health screenings (cholesterol, etc.);
Regular gynecological exams and care of reproductive health;
Take care of social, spiritual health -
Period: to
My 40s
Maintain healthy weight;
Exercise regularly (at least 30 minutes);
Do weight-bearing exercise to reduce risk of osteoporosis;
Drink only in moderation;
Find out about family health history;
Reduce risk for injuries to back;
Have regular check-ups and screenings;
Have regular vision, hearing exams;
Manage risk of anxiety/depression;
Keep in touch with friends, take time for hobbies/fun activities -
Period: to
My 50s
Eat healthy and consider nutritional supplements;
Exercise regularly (at least 30 minutes);
Do weight-bearing exercise to reduce risk of osteoporosis;
Challenge mind to improve brain function;
Get all health screenings (blood pressure, diabetes, skin, breast cancer, pap, bone density, colorectal) and baseline EKG;
Manage symptoms of menopause;
Get enough sleep;
Reduce stress;
Take care of social, spiritual health -
Period: to
My 60s
Eat healthy;
Maintain a healthy weight;
Get exercise (30 minutes a day);
Protect heart by keeping track of blood pressure, glucose, etc.;
Learn the warning signs for heart attack and stroke;
Get all recommended medical screenings;
Drink only in moderation;
Get bone density test;
Get regular eye exams;
Get Shingles, Pneumonia vaccines;
Notice changes in cognitive function, mental health;
Make sure there's a smoke detector, carbon dioxide detector on every floor, in every bedroom;
Learn CPR