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Healhty Living Through the Decades
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Focus: Healthy Eating
To maintain a healthy diet, you should limit your processed food intake, and eat lots of fruits, vegtables, whole grains, lean protien, and low fat dairy products. This will help to reduce your risk for
heart disease and chronic health problems such as diabetes. -
Focus: Phsyical Activity
It's important to build bone mass in your 20's through exercises such as hiking, running, and strength-training. This can help reduce your risk for osteoporosis later in life. -
Focus: Preventive Health Care
Most people are at their peak health in their 20's, but it is still important to see a doctor regualry. Also, it is good to find medical specialists, such as dermatologists, gynecologists, and dentists for your other health needs. Other important things that help prevent health problems later in life include protecting your skin and eyes from the sun, avoiding indoor tanning salons, and practicing good hygiene. -
Focus: Healthy Eating
It is even more important than ever to eat a healthy diet while in your 30s. This inculdes lots of vegatbles, fruits, whole grain, protien, and low fat dairy producats. It is also important to take essential viatmins, minerals, and nutrients, such as iron, folic acid, calcium, potassium, B vitamins, vitamin D, and fiber. It is still important to reduce the amount of precessed foods in your diet. But now, it is also good to reduce the amount of sodium in your diet. -
Focus: Physical Activity
Exercising regularly can help you feel and look better while in your 30s, and can also improve you mood. The benefits also include lowering your risk for heart disease, certain types of cancer, and osteoporosis. 30-60 minutes of exercise a few days a week is the recommended amount. Strength training, jogging, biking, swimming, or playing tennis are good options. -
Focus: Preventative Health
It is very important to try and reduce your risk for illness during your 30s and into the future. Some things to remember are not to smoke, protect yourself from the damaging effects of the sun, drink alcohol in moderation, reduce stress, and monitor your blood pressure, and cholesterol levels to make sure they are in a healthy range. -
Focus: Healthy Eating
While in your 40s, it is important to retain the same level of health you had in your 20s and 30s. You have to remember to eat right, with plenty of vegtables and fruits, not to smoke, and to drink alcohol in moderation. -
Focus: Physical Activity
There are many responsibilities that someone in their 40s may have, which can cause stress to them. Getting at least 30 minutes of moderate physical activity on most days of the week can help you manage yur stress, and keep you relaxed. Also, keeping up a healhty lifestyle can help keep you blood pressure and cholesterol levels healthy. -
Focus: Preventive Health
Skin problems such as sun damage, age spots, and wrinkles often start to occur in your 40s. To prevent this, it is very important to wear broad spectrum sunscreen and hats whenever you are in the sun. It is also important to go see a optomistrist about your vision. Often in your 40s, you may experience vision and hearing problems. You should also go for regular check ups at your doctor. -
Focus: Healhty Eating
When you reach your 50s, it is very important to maintain a healthy diet and to cut back on the amount of salt in your diet. You should limit foods that are high in fat, and get plenty of fruits and vegtables, lean protien, healthy fats, whole grains, fiber, and vitamins and minerals every day. -
Focus: Physical Activity
Just like it always has been, getting enough exercise is still important in you 50s. You should get at least 30-60 minutes of physical activity on most days of the week. Aerobic exercise helps to keep your heart healthy, and weight-bearing exercises help to reduce your risk for osteoporosis. If you find some activities you enjoy, you are more likely to enjoy it. -
Focus: Preventive Health
Some factors that are important in keeping you as healthy as possible in your 50s include getting enough sleep, not smoking or using tobacco products, and drinking alcohol only in moderation. It is also very imporant to do your best to reduce stress, which can actually speed up the aging process, and can increase your risk for heart attack, stroke and other serious medical problems. You should look at your family history, which can show what you may be at risk for. -
Focus: Healthy Eating
As you age, it is very important to eat a wide variety of foods, including fruits and vegtables (of course), fiber-rich whole grains, low fat dairy products, and lean meats and proteins. Women in their 60s should get about 46g of protein per day, and men should get about 56g. Also, make sure to drink alcohol in moderation, and talk to your health care provider about all medications that you take, and take all medication as directed. -
Focus: Physical Activity
As you get older, it may get harder to lose weight, so its important to eat right and keep an eye on portion sizes. Being overweight or obese can have a negative impact on your health and how you feel about yourself as you get older. You should try to exercise at least 30 minutes around 3-4 times a weeks. Walking, swimming, bowling, and dancing are good options. -
Focus: Preventive Health
Its important to see your doctor regularly for check-ups, health screenings, diagnostic tests, and immunizations. It is good to get your annual flu vaccine, blood pressure screening, bone density test, breast exam, colonoscopy, dental exam, rectal exam, eye exam, blood glucose test, hepatitis vaccines, pap test, and pelvic exam, pheumonia vaccine, PSA tests, shingles, testicular exam, tetanus shot, thyroid test, and a yearly skin exam.
