Thriving Through the Decades

Your health needs change as you age. While that’s pretty obvious to all of us, it can still be hard to know which aspects of your health routine may need tweaking as you reach certain milestones. What vitamins should you take at 30 that you weren’t taking a decade ago? When you hit 60, which health screenings should you be tackling yearly?

These concerns should be part of an ongoing conversation with your healthcare team. Your primary care provider should help guide your healthcare choices and decisions through the decades of your life. That said, this checklist can help you know which topics to bring up at your annual exam (which should start in your 20s or 30s, by the way). Remember that this list builds on itself; just because you’ve aged up a decade doesn’t mean you can skip out on all the healthy habits you’ve built!

IN YOUR 20S:

• Every three years: pap smear and/or HPV screening

• Every six months: dental checkup

• Monthly: at-home breast exams and testicular exams

• Every 10 years: tetanus booster

• STI screening, with a frequency as discussed with your doctor

• Annual skin checks to search for abnormalities and skin cancer

• Use a daily sunscreen to protect your skin and prevent early signs of aging!

• Get an eye exam every few years to check for certain conditions; more often if you need glasses, wear contacts or notice changes in your eyesight.

• If you’re a woman who plans to have children in the near future, discuss your plan with your ob/gyn. Adjust your contraceptives, vitamin intake/diet and lifestyle according to their recommendations.

Embrace Your Age:

The time is always right to live boldly. That said, there’s no time better to “live out loud” than your 20s! This decade is all about learning lessons and trying new things. You’re setting out the building blocks of your life ahead, from your career to friendships, personal style and habits. Make sure you’re building an authentic life that you want to live.

IN YOUR 30S:

• Every year: Annual checkup to evaluate your blood pressure and overall well being

• Every few years: cholesterol test (more often if you are at risk of certain cardiovascular conditions)

• If you have certain genetic markers, begin breast cancer screenings. This is part of a longer conversation with your health care team.

• If you don’t already, try adding weight lifting or resistance training to your fitness routine to prevent loss of muscle mass.

• Adjust your skincare routine to prevent or correct fine lines and increase overall brightness.

• If you are planning to have children in your 30s, discuss your plans with your doctor.

• Your fitness routine in your 30s should focus on building a strong core. You also want to follow the American Heart Association’s recommendations for your cardiovascular health (get at least 150 minutes per week of moderate-intensity aerobic activity with moderate muscle-strengthening activity at least twice a week).

EMBRACE YOUR AGE:

This decade is all about getting to know yourself better. Learn to listen to your intuition and know your worth. Mindfulness, gratitude and acceptance will help you navigate the changes that your 30s can bring. Don’t worry about what other people are doing; live your life to the fullest in the way that you want to live it.

IN YOUR 40S:

• Mammograms according to your doctor’s recommendation.

• Diabetes screening if you have certain risk factors

• Discuss family history for prostate and/or colon cancer with your doctor to determine if screenings are appropriate.

• Discuss menopause with your doctor and make a game plan for this transition.

• Add collagen powder to your diet to help preserve your skin’s elasticity.

• Adjust your diet according to your doctor’s recommendations.

• Noticing some hair loss? In addition to genetic predisposition, your hair loss could be caused by certain conditions, so it’s important to discuss this with your doctor – and to address it.

• Finding it harder to lose weight? Talk to your healthcare team, including a hormone specialist, about what options may make sense for you.

Embrace Your Age:

You are fully within your own skin in your 40s, so celebrate your unique, wonderful self! Take the time to build habits that reward your body, spirit and mind for all the work you’ve done and prepare it for the life ahead of you. Firm up your good habits and jettison the bad ones. (Taking a look at your 401k contributions couldn’t hurt.)

IN YOUR 50S:

• Every two years: mammogram and/or breast MRI

• Every few years: colon cancer screening

• Get regular blood screenings to check your kidney health, iron levels and other important health markers.

• Discuss lung cancer screenings with your doctor, especially if you are a current/former smoker or have a family history of lung cancer.

• If you don’t already use daily moisturizers (face and body), add those to your skincare routine now. If you’re still noticing dry skin, consider finding a moisturizer that works better for your needs.

• Going gray? Your hair’s texture is probably quite different than before. Adjust your haircare routine accordingly.

• Talk to your doctor about your sexual health. This decade can bring on a lot of changes in this department, so don’t be embarrassed to ask!

Embrace Your Age:

This is a time for expanding your horizons. Learn as much as you can, travel more, search out new experiences and try your hand at new hobbies. Be open to change and embrace what comes with open arms. Reward yourself for the years you’ve lived by treating yourself to luxury skincare and health products, if possible.

IN YOUR 60S:

• Every year: annual eye exams to screen for certain eye conditions and to check your vision, which will change frequently as you age

• Discuss bone density testing with your doctor, especially if you are a woman.

• Beginning at age 65, get your pneumonia vaccines.

• Beginning at age 65, discuss with your doctor whether pap smears and other frequent screenings are needed going forward.

• Adjust your diet according to your doctor’s recommendations. You may want to increase your fiber intake.

• Make new friends. You’re most likely at a new phase in your life. Developing friendships and forming new connections at this stage is especially important to your well being!

• Get active in new, fun ways to encourage you to stay in the habit.

Embrace Your Age:

This can be the start of your second chapter. Think about what opportunities you’d like to explore and chase them. Ensure that you’re surrounded by people, things and experiences that bring you fulfillment and joy. Let go of bitterness, regret, negativity or doubt; you are an amazing human, and you know exactly who you are. So live it!

THOSE 70+:

• Every year: Get your flu shot

• Every two years: colon and bowel cancer screenings

• Adjust your fitness routine to your physical condition, bearing in mind your joint health. You may need to pay special attention to your balance and the muscles that help support your stability.

• Adjust your diet per your health care team’s recommendations.

• Talk to your doctor about keeping your mind active.

• Make regular appointments to see your primary care physician per their recommendations. Keep a list of your concerns between visits to ensure you can discuss each issue. Topics that should be regularly discussed include your heart health, overall mood, memory, bowel health, hearing, fall risk and regular screenings. Your doctor may suggest stopping certain screenings and increasing the frequency of others.

Embrace Your Age:

Enjoy your one, amazing life! Take time to appreciate the beauty in the world. Experience all the culture that central Kentucky has to offer. Go out of your way to spread kindness wherever you go. Tell yourself that you are wonderful and that you contribute wonderful things to the world… because it’s true!