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Health tips
Eat a healthy diet to reduce risk for heart disease and other chronic health problems like diabetes. Exercise regularly and maintain a healthy weight by limiting fast and processed foods and eating plenty of fruits and vegetables, whole grains, lean protein and low fat dairy products. Get important nutrients like protein, calcium, potassium, healthy omega-3 fats, and folic acid. Do not smoke or use tobacco products. Avoid illegal substances and drink alcohol only in moderation. -
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Lifetime Personal Health
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Health tips
Practice good hygiene by showering daily, brushing and flossing teeth twice a day, and washing hands frequently. Find a primary care provider and medical specialists, like a dermatologist, gynecologist, dentist, and eye doctor, for routine health care. Talk to your parents and other relatives about your family health history to help determine your genetic risk for certain medical conditions. Share information about your family and personal medical history with your health care providers. -
Health tips
Always wear your seat belt and follow laws regarding cell phone use while driving. Get enough sleep to maintain good health. Bone mass peaks in your 20s so it's important to build bone through weight-bearing exercises like hiking, running and strength-training to reduce risk for osteoporosis later in life. Protect your skin and eyes from the damaging effects of the sun to reduce risks for conditions like skin cancer, vision problems and premature aging of the skin. Avoid indoor tanning salons. -
Routine Health Care
Have a medical check-up at least every 2 years, or as recommended by your health care provider, including blood pressure screening. Get a gynecological exam, clinical breast exam and Pap test every 2 to 3 years. Contact your doctor if you think you may be pregnant. Have a dental exam and cleaning every 6 to 12 months, or as recommended. Calculate your body mass index. Get regular comprehensive eye exams.
Get recommended immunizations. -
Special Topics of Concern
If you are sexually active, talk to your health care provider about
contraception, safer sex, sexually transmitted diseases, STD prevention and HIV screening. Take care of your mental health. There are lots of changes that take place during this time that can be very exciting, but they are very stressful too. Be sure to take care of emotional health: Keep learning and take on new challenges, create balance in your life, build strong friendships & relationships, & make time for things you enjoy. -
Physical Activity and Healthy Eating
Triathlon activities (swim, bike, run) to practice cardio and physical strength. Train at least an hour a day. Eat a balanced diet consisting of veggies, fruits, grains, protein, and dairy daily. -
Health Tips
Maintain a healthy weight. Metabolism slows down with age and losing weight becomes harder. Being overweight or obese increases our risk for chronic medical conditions. To feel our best in our 30s, it's important to eat a healthy diet, including plenty of vegetables, fruits, whole grains, lean protein and low fat dairy products. Essential vitamins, minerals and other nutrients, such as iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and healthy omega-3 fats, are important. -
Health Tips
To get the recommended amount of exercise in our 30s—30–60 minutes of physical activity on most days of the week—it can be helpful to find an activity or two you enjoy doing. Practice good sleep hygiene and if you can, try taking a 20–30 minute nap in the afternoon. -
Routine Health Care
Get your dental exam and cleaning every 6 to 12 months, comprehensive eye exam and vision screening every 1 to 2 years, hearing test as recommended, cholesterol screening, skin cancer screening, recommended immunizations, a gynecological exam, clinic breast exam, and Pap test as recommended. -
Topics of Concern
Take care of your sexual and reproductive health, of your mental and emotional health, and of skin by applying a daily moisturizer as well as a gentle cleanser twice a day, and sunscreen when needed. Good posture, proper lifting techniques, and strengthening exercises can help keep your back healthy and can allow you to build muscle. -
Physical Activity and Health
Go hiking with the family, take bike rides, and lift weights to avoid osteoporosis. Limit intake of processed foods and fast f oods, take steps to reduce the amount of sodium (salt) in your diet, and follow a health care provider's recommendations for taking vitamin and/or mineral supplements. -
Health Tips
Healthy habits like eating right, exercising regularly, getting enough sleep, not smoking, drinking alcohol only in moderation, and wearing your seat belt can help reduce your risk for many chronic medical conditions. -
Routine Health Tips
Get your physical exam every 2 or 3 years: height, weight and BMI calculation, blood tests, urinalysis and mental health screening, dental exam and cleaning every 6 months to 1 year, comprehensive eye exam every 2 years, blood pressure screening every 2 years, cholesterol screening, diabetes screening, baseline skin exam to determine your skin cancer risk, colorectal cancer screening—beginning at age 45 if at increased risk, immunizations, & annual clinical breast exam & pelvic exam. -
Topics of Concern
Some health concerns include chronic pain, stress, blood pressure, cholesterol, triglycerides and homocysteine levels, resting heart rate, blood gluclose, BMI, osteoporosis, anxiety/depression, sexual and reproductive health, changes in vision and hearing loss, urinary incontinence, overactive bladder and digestive problems. -
Physical Activity and Health
Get at leat 30 minutes of physical activity daily by dancing, swimming, running, or kickboxing. Eat a balanced diet and don't be afraid to go to the doctor for any safety concerns. -
Health Tips
Be sure to eat healthy, stay active, challenge your mind to improve brain function, maintain a healthy weight, don't use tobacco products, get enough sleep, cut down stress to reduce risk for heart attack, stroke, and other serious medical problems, and drink alcohol only in moderation. -
Routine Health Care
Get your physical exam (check-up) at least every 2 years; height, weight and BMI calculation, blood tests, urinalysis and mental health screening, dental exam and cleaning every 6 months to 1 year, comprehensive eye exam every 2 years, blood pressure screening, cholesterol screening, diabetes screening, skin exam, baseline EKG, colorectal cancer screening, immunizations, pelvic exam and mammogram, pap test, HPV test and bone density test. -
Topics of Concern
Be aware of abnormal blood sugar levels (insulin resistance, pre-diabetes, type 2 diabetes), anxiety, cancer, changes in vision, chronic pain (arthritis, tendonitis, bursitis, back pain), depression, digestive issues, hair loss, hearing loss, heart disease, high blood pressure, high cholesterol, triglycerides and homocysteine levels, menopause, osteoporosis, overactive bladder, thyroid problems, urinary incontinence, and skin problems. -
Physical Activity and Health
Get at least 30-60 minutes of exercise daily from swimming, hiking, spinning, etc. Eat a healthy, well balanced diet. Don't be afraid to visit the doctor with any health concerns. -
Health Tips
Contact your health care provider if you notice changes in or have
concerns about your cognitive function or mental health,
especially if you are experiencing memory loss or confusion, are
being abused— physically, verbally or emotionally, are unable to take care of yourself, or are feeling depressed, anxious or overwhelmed. Always wear a seatbelt in the car. Practice safer sex and talk to your doctor about STD testing. Learn CPR and take steps to reduce your risk for falls. -
Routine Health Care
See your health care regularly for annual flu vaccine, blood pressure screening, bone density test, colonoscopy, dental exam, eye exam, blood glucose test, breast exam and mammogram, hepatitis vaccines, Pap test, pneumonoia vaccine, shingles, tetanus shot (every 10 years), thyroid test, and yearly skin exam. -
Topics of Concern
Aging increases the risk for certain health problems, including heart disease (atherosclerosis, heart attack, stroke), arthritis, type 2 diabetes, osteoporosis (bone loss), some cancers, and incontinence. Learn about the warning signs for serious medical conditions like heart attack and stroke. Follow your health care providers' recommendations for examinations, screening procedures, and diagnostic tests. -
Physical Activity and Health
Get at least 30 minutes of exercise on most days of the week. Eat healthy, including fruits and vegetables (4-5 servings per day), fiber-rich, whole grains (3 servings per day), low fat dairy products (2 or 3 servings per day), lean meats and proteins, such as skinless chicken, fish that is high in omega-3 fatty acids (salmon, trout, herring), legumes, nuts and seeds. Maintain a healthy weight as overweight and obesity can have a great impact on your health. Protect your heart.
