Hey Everyone, this is your health bestie Barbara. In the last article we began a new series: Health Through the Decades. We gave an overview of health needs for adult years from your 20s to 50s.
Our health needs shift over time. It can be helpful to understand what to expect and how to prepare. That is the purpose of this series.
I also announced that we would begin a Patreon. After further review I have decided to opt for a different solution for us to create community, more info coming soon.
In this article we will cover health needs from 20s to 30s.
During this time we are looking to establish ourselves in life. There are many different stressors to address. Let’s cover a few of these.
Challenges
- Career Pressure: Stress of building a career, financial stability, or navigating a competitive job market.
- Life Transitions: Moving out, relationships, or starting a family.
- Health and Wellness: Balancing physical and mental health
We will focus on Our health needs. Topics covered include tips for a balanced diet, consistent exercise, preventive screenings, vaccinations and self-care routines.
Establishing healthy habits in Our 20s and 30s sets a strong foundation for lifelong health. Here’s a guide to build a balanced diet and consistent exercise routine:
Balanced Diet
Focus on Whole Foods:
- Focus on vegetables, lean proteins, nuts, and seeds.
- Limit processed foods, added sugars, salts and trans fats.
Include Protein in Every Meal:
- Great sources: eggs, fish, poultry, nuts and seeds.
- Aim for 20-30g of protein per meal to support muscle repair and growth.
Balance Macronutrients:
- Carbohydrates: Keep carbs to a minimum.
- Fats: Opt for healthy fats like almonds, avocados, olive oil, flax seeds, and walnuts.
Stay Hydrated:
- Drink 8-10 glasses of water daily. Adjust based on activity level and climate.
- Include hydrating foods like cucumbers, watermelon, and lettuce.
Plan and Prep Meals:
- Begin to drop processed foods and opt to prep meals in advance to prepare for the week ahead to avoid impulse eating.
Mindful Eating:
- Eat slowly and listen to your hunger cues.
- Avoid distractions like phones or TV during meals.
Consistent Exercise
Strength Training:
- Do 2-3 sessions per week targeting all major muscle groups.
- Use body weight, dumbbells, resistance bands, or machines.
Cardiovascular Exercise:
- Aim for at least 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking, cycling). This can include 75 minutes of high-intensity activity (e.g., running).
Flexibility and Mobility:
- Incorporate yoga or stretching 2-3 times a week to improve flexibility and reduce injury risk.
Build Daily Movement:
- Take the stairs, walk or bike to nearby places, and stand more during the day.
Track Progress:
- Use fitness apps or journals to track workouts and stay motivated.
Start Small and Be Consistent:
- Begin with 10-15 minutes daily and increase as you feel able.
- Consistency is more important than intensity at the start.
Extra Tips
Set SMART Goals:
- Specific, Measurable, Achievable, Relevant, Time-bound (e.g., “Walk 30 minutes daily for 4 weeks”).
Focus on Sleep:
- Sleep 7-9 hours nightly to support recovery and health.
Build a Support System:
- Join a fitness class, find a workout buddy, or online health communities.
Celebrate Wins:
- Acknowledge small achievements to stay motivated.
Consistency is key. Start small and win big!
Preventive screenings and vaccinations in the 20s and 30s are essential for maintaining health. It can help to detect potential issues early, and prevent disease.
Preventive Screenings
General Health
- Blood Pressure: Check every 2 years if normal (<120/80 mmHg); more frequently if elevated.
- Cholesterol: Start at age 20 if there are risk factors (e.g., obesity, diabetes, smoking); otherwise, by age 35 for men and 45 for women.
- Body Mass Index (BMI): Regularly screen for overweight or obesity.
Sexual and Reproductive Health
- Pap Smear and HPV Testing:
- Women aged 21-29: Pap smear every 3 years.
- Women aged 30-65: Pap smear every 3 years, or co-testing with HPV every 5 years.
- STI Testing:
- Each year screen for chlamydia, gonorrhea, syphilis, and HIV if sexually active or at higher risk.
- Preconception Health:
- Screen for rubella immunity, genetic disorders, and thyroid function if planning pregnancy.
Eye Exam
- Every 2 years if no vision issues or annually if using prescription glasses/contacts.
Skin Health
- Monthly self-exams for moles or unusual changes.
- Dermatologist visit if you notice changes or have a family history of skin cancer.
Dental Health
- Biannual dental checkups for cleaning and cavities.
Thyroid Function
- Screen if you have symptoms or a family history of thyroid disorders.
Cancer Screenings
- Breast Cancer: Clinical breast exams may be necessary. It depends on your individual risk factors.
- Testicular Cancer: Regular self-exams for lumps or changes.
Vaccinations
Routine Adult Vaccines
- Influenza: Each year, especially during flu season.
- Tetanus, Diphtheria, Pertussis (Tdap):
- Once in adulthood check with your primary care provider for your specific needs.
- Measles, Mumps, Rubella (MMR):
- If not vaccinated as a child or without proof of immunity, 1-2 doses based on risk.
- Varicella (Chickenpox):
- Your primary care provider will guide you here.
Human Papillomavirus (HPV)
- Recommended up to age 26 (or 45 in some cases).
Meningococcal Vaccine
- For individuals living in close quarters (e.g., college dorms) or with specific medical conditions.
Hepatitis
- Hepatitis A: Two doses if at risk (e.g., travel to endemic areas, chronic liver disease).
- Hepatitis B: Three doses if not already vaccinated.
COVID-19
- Follow current CDC recommendations for boosters based on vaccine type and eligibility.
Travel Vaccines
- Look for details according to your destination. Consult a healthcare provider for recommendations. Some diseases to look out for include typhoid, yellow fever, or malaria prophylaxis.
Lifestyle-Based Considerations
- If you smoke: Annual lung health screenings may be necessary.
- If overweight or obese: Regular diabetes and cardiovascular health screenings.
- If sedentary or at risk of osteoporosis: Discuss bone density screening (especially for women).
Customizing Care
Your specific needs may vary depending on personal health history, family history, and lifestyle. Regular check-ups with a primary care provider are essential for tailoring preventive care to your unique situation.
Keep a journal to track your medical treatment.
Finally you will want to set health goals and develop effective self-care routines. We want to lay the foundation for long-term physical and mental well-being.
Set Health Goals
Here are some goals to strive for:
Physical Health Goals:
- Maintain a balanced diet: “Eat 5 vegetables daily.”
- Regular exercise: “Achieve 150 minutes of moderate aerobic activity weekly.”
- Hydration: “Drink at least 8 glasses of water daily.”
Preventive Health Goals:
- Schedule annual check-ups and screenings.
- Stay updated on vaccinations.
- Track weight, blood pressure, and cholesterol levels.
Personal Development Goals:
- Learn a new skill or hobby: “Take a cooking or yoga class once a week.”
- Read a book related to health, wellness, or personal growth every month.
Develop Effective Self-Care Routines
Morning Routine:
- Start with hydration: Drink a glass of water upon waking.
- Practice breathing: Breathwork or stretch for 5-10 minutes.
- Nourish your body: Eat a nutrient-dense breakfast (e.g., smoothie with greens, fruits, and protein).
Physical Self-Care:
- Exercise: Incorporate strength training, cardio, and flexibility exercises.
- Example: Treadmill walking, yoga, or HIIT.
- Sleep Hygiene: Maintain a consistent sleep schedule (7-9 hours/night).
- Nutrition: Meal prep weekly to ensure balanced, healthy meals.
Gratitude:
- Practice gratitude daily: Write down 3 things you’re grateful for.
- Reduce screen time: Limit social media usage, especially before bed.
Environmental Self-Care:
- Organize your space: Declutter to reduce stress and improve focus.
- Incorporate plants or natural light into your environment for mood enhancement.
Financial Self-Care:
- Create a budget: Ensure savings for health-related needs (e.g., gym memberships, therapy).
- Track expenses and forecast needs to avoid financial stress.
Sample Daily Self-Care Schedule
Morning:
- Drink water, stretch or meditate, and have a balanced breakfast.
Midday:
- Take a short walk or do light stretching after lunch.
- Engage in focused, productive work or learning.
Evening:
- Exercise or do yoga.
- Prep meals for the next day.
- Practice gratitude or journal before bedtime.
Tips for Success
Start Small:
- Begin with 1-2 habits and build on them.
Track Progress:
- Use apps or journals to track habits and celebrate milestones.
Stay Flexible:
- Adjust goals and routines as life changes.
Seek Support:
- Join health-focused communities like this or find an accountability partner.
We have discussed how to be healthy through the 20s – 30s. There are many changes from starting a career and managing finances.
In our next article we will discuss how to continue our health from our 30s to 40s.
This is Barbara, I am yours in health. Let me help you navigate the amazing world of health insurance.
Remember, everyday can be a healthy day!
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