LEARN THE BASICS
FEBRUARY 2023
Stay healthy at every age and stage
The foundation of good health is the same no matter your age! Eat healthy, be active, go to the doctor or nurse for regular checkups, take care of your mental health, and don’t take unnecessary risks, like texting while driving. Whether you’re in your 20s, 30s, 40s or beyond, we’ve got you covered.
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Here’s what you should do every day to thrive no matter what age you are:
- Eat healthy — use the MyPlate Plan to get started.
- Get help to quit smoking or using tobacco products (or don’t start).
- Limit alcohol use to 1 drink or less per day, 6 or less per week.
- Understand the signs of substance misuse.
- Wear a helmet when riding a bike and wear protective gear for sports.
- Wear a seat belt in cars and don’t text while driving.
- Protect yourself from the sun by applying sun protection factor (SPF) sunscreen of 30 or more before you head outdoors.
- Get at least 30 min of physical activity a day for your physical well-being. Activities can include walking the dog, hiking with your family, gardening or even cleaning your house.
- Get between 7-9 hours of sleep each night so you’re not tired in the morning.
Learn what steps to take for good health at your age
Choose your age group:
Late teens, 20s & 30s | 40s & 50s | 60s, 70s & beyond
Stay healthy in your late teens, 20s & 30s
Here are some topics to help guide your discussion at your annual exam with your doctor.
- My family health history, especially of cancer, heart disease and diabetes
- My weight, diet and physical activity level
- Whether I use tobacco, alcohol or drugs
- Any violence in my life
- Depression and other mental health concerns
- Whether I plan to get pregnant in the next year or the right birth control for me
I’ll ask my doctor whether I’m at higher risk for or need tests, medicine or vaccines this year for:
- Blood pressure
- Breast cancer
- Cervical cancer (from age 21)
- Chickenpox
- Flu
- Hepatitis A, B or C
- HIV
- HPV
- Measles, mumps and rubella
- Meningitis
- Sexually transmitted infections
- Tetanus, diphtheria and whooping cough
- Tuberculosis
- Urinary incontinence
Stay healthy in your 40s & 50s
Here are some topics to help guide your discussion at your annual exam with your doctor.
- My family health history, especially of cancer, heart disease and diabetes
- Perimenopause/menopause symptoms
- My weight, diet and physical activity level
- Whether I use tobacco, alcohol or drugs
- Any violence in my life
- Depression and other mental health concerns
- Whether I plan to get pregnant in the next year or the right birth control for me
I’ll ask my doctor whether I’m at higher risk for or need tests, medicine or vaccines this year for:
- Blood pressure
- Breast cancer (including mammogram)
- Cervical cancer
- Cholesterol
- Diabetes
- Flu
- Hepatitis A, B or C
- HIV
- HPV
- Measles, mumps and rubella
- Meningitis
- Sexually transmitted infections
- Tetanus, diphtheria and whooping cough
- Tuberculosis
- Urinary incontinence
I’m in my 50s, so I’ll also ask my doctor about:
- Low-dose aspirin (for heart attack or stroke risk)
- Colorectal cancer
- Lung cancer (if 55 and older and smoking now or have quit within the last 15 years)
- Osteoporosis
- Shingles
Stay healthy in your 60s, 70s & beyond
Here are some topics to help guide your discussion at your annual exam with your doctor.
- My family health history, especially of cancer, heart disease and diabetes
- My weight, diet and physical activity level
- Whether I use tobacco, alcohol or drugs
- Any violence in my life
- Depression and other mental health concerns
- Who will make health care decisions for me if I’m unable to
I’ll ask my doctor whether I’m at higher risk for or need tests, medicine or vaccines this year for:
- Blood pressure
- Breast cancer (including mammogram)
- Cervical cancer
- Cholesterol
- Colorectal cancer
- Diabetes
- Flu
- Hepatitis A, B or C
- HIV
- Lung cancer (if you smoke now or have quit within the last 15 years)
- Measles, mumps and rubella (if born after 1956)
- Meningitis
- Osteoporosis
- Pneumonia
- Shingles
- Sexually transmitted infections
- Tetanus, diphtheria and whooping cough
- Tuberculosis
- Urinary incontinence
I’m in my 70s, so I’ll also ask my doctor about:
- Low-dose aspirin (for heart attack or stroke risk)
- Cervical cancer
- Measles, mumps and rubella (if born after 1956)
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Source: Office on Women’s Health. Healthy living by age.