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Period: to
Age 20-29
Exercise regularly, few times a week, fast food only a few times a month.
Eat meat everyday to get protein.
No smoking or using tobacco.
Only one drink a day if desired, never driving with alcohol.
Sunscreen and minimal sun exposure to eyes to prevent skin cancer or vision problems.
Regular dentist visits and every two years medical check-ups.
Every two years- gynecologist exam and PAP test.
Get immunizations- flu, hepatitis, chicken pox.
Be sexually safe- contraceptives.
Get a job you like. -
Period: to
Age 30-39
Nutrients/vitamins/minerals needed- iron, folic acid, calcium, potassium, B and C vitamin, fiber, and omega3 fats.
To reduce salt intake- very few fast food meals.
Most days of the week- 30 to 60 minutes of exercise (jogging, brisk walking, swimming).
6-8 hours of sleep.
No smoking or tobacco use, drinking more than one glass, or other drugs.
Monitor blood pressure and cholesterol levels.
Take care of stress by relaxing on weekends.
Lift weights to build muscles.
Gynecologist and dental exams. -
Period: to
Age 40-49
To help stress, exercise 30 minutes on many days of the week.
Watch blood pressure, cholesterol, triglycerides and homocysteine levels, too high or low could cause heart problems.
Take care of skin care, as skin cancer is the most common type of cancer.
Physical and blood pressure exam- every 2 years.
Eye and ear exam- every 2 years.
Cholesterol exam- every 5 years.
Immunizations- every 10 years.
Watch salt and sugar intake, as it could affect blood pressure level.
No smoking, one drink a day. -
Period: to
Age 50-59
Cut back on sodium in diet, increase fruits, vegetables, protein, and omega3 fats.
Ask if supplements are needed from health provider.
30-60 minutes of physical activity (walking, hiking) many days a week.
Challenge your mind with puzzles or hobbies.
No smoking or tobacco use.
Rarely drink, and if you do, only one a day.
Watch for cancer signs.
Physical and eye exams- every 2 years.
Blood pressure screening- every year.
Immunization- every 10 years.
Colorectal cancer screening- begin at 50. -
Period: to
Age 60-69
Learn warning signs of heart attack and stroke.
No smoking.
Know blood pressure and cholesterol level.
30 minutes of exercise (walking, bowling) a day.
One drink a day if desired.
Every day, eat-
4-5 servings- fruits and vegetables,
3 servings- whole grains,
2-3 servings- low fat dairy products,
46 g- lean meats and proteins,
Annual flu vaccine.
Blood pressure screening every year.
Shingles vaccine start at 60.
Yearly skin exam for skin cancer.
Learn CPR.
Have working smoke detectors.