Healthy Living in Your 20s, 30s and 40s
Healthy Living in Your 20s, 30s and 40sTurning 20 ushers in a decade of autonomy, of finally becoming an adult and making independent decisions. Being 20 also brings about a very different mental list of worries than, let’s say, being 40. People of all ages should include a yearly physical with their doctor, daily activity and good nutrition; however, there are a few things that individuals should consider during each decade. Here is a quick list to ponder.
Staying healthy at 20
- Bone health: get plenty of calcium every day. One thousand milligrams of calcium and 200-400 IU of vitamin D daily is needed to keep your bones healthy and strong. It is best to get these from the foods you eat. Also be sure to engage in high impact aerobic activity.
- Skin: Melanoma is the leading cause of cancer death among people in their 20s. Be smart about sun exposure and wear sunscreen daily.
- Sexually transmitted diseases: An amazing 11 million STD infections occur each year in people under the age of 24. Some STDs may not have any symptoms, which is dangerous as that can lead to infertility later. Be safe and use common sense.
Staying healthy at 30
- Depression and stress: The mean age for the onset of depression is 32. Lifestyle is the major contributor. Marriage, children and a career all add up to stress and responsibility. Get plenty of rest. Find ways to relax. Exercise.
- Premenstrual syndrome: This peaks in your 30s. Decrease alcohol and caffeine and get plenty of rest. Discuss with your doctor any reproductive questions that you have, whether they involve pregnancy or no pregnancy in the future.
- Overweight: Generally women in their 30s are heavier than they were in their 20s. You can blame the lifestyle for that. Add strength training and exercise to your routine. Your body will thank you when you are 40 and beyond.
Staying healthy at 40
- Perimenopause: This spans about 6 to 14 years leading to menopause. Changes often show up in metabolism, memory, irritability and sleep problems. Watch refined sugars and caffeine.
- Heart disease and type 2 diabetes: Prevention of these two diseases is key. Drink less, move your body more. Gaining weight around your waistline is a marker for type 2 diabetes.
- Breast cancer: Begin mammograms and continue self-breast exams. Your risk will greatly increase during your fifth decade.
As always, check with your doctor about any health concerns.
Melanie Yunger is a local mom and nurse practitioner trying to stay healthy in her fourth decade of life.