Preventive Care Checklist for Adults

Hey everyone, this is your Health Bestie Barbara. I work with health insurance and I am here to share my passion for preventive health.

My goal is to help you not only understand the importance of wellness but also to ensure you have the right health coverage to support it.

In our last article we shared simple, actionable tips to be healthy in our everyday lives. This includes food choices, accident prevention, enrolling in health insurance and tooth care.

In this article we will begin our health through the decades series. As we move through life our health needs shift in subtle yet significant ways. This series will empower you to take charge of your well-being at every stage of life.

In our 20-30s we have our Foundation Years. Our 30-40s brings a need for balanced priorities and resilience. During our 40-50s we focus on prevention to future proof our health.

Here are healthy habits tailored for the Foundation Years (20–30s). The focus is on building a strong foundation for long-term well-being:

Key Point 1: Foundation Years (20–30s) Long-Term Well-Being

Healthy Habit 1: Nutrition

Support: Build health habits early by establishing a balanced diet.

Actionable Steps:
As children many of us regularly consumed processed sugary foods. We want to begin to limit those processed foods, added sugars, and unhealthy fats.
Instead focus on proteins along with a balance of whole, plant-based foods like fruits, vegetables, whole grains, and legumes.
Develop a meal-prepping routine to avoid relying on fast food.
Stay hydrated by drinking plenty of water throughout the day.

Healthy Habit 2: Exercise

Support: Make physical activity a non-negotiable part of your routine.

Actionable Steps:
Aim for at least 150 minutes of moderate aerobic exercise weekly (e.g., walking, cycling, or swimming).
Include strength training exercises 2–3 times per week to build muscle and bone density.
Explore activities you enjoy, such as dancing, hiking, or yoga, to make exercise fun and sustainable.
Incorporate stretching or mobility exercises to improve flexibility and reduce injury risks.

Healthy Habit 3: Sleep

Support: Establish a consistent sleep schedule for recovery and productivity.

Actionable Steps:
Aim for 7–9 hours of sleep per night.
Create a calming bedtime routine, such as reading, journaling, or meditating.
Maintain a consistent wake-up time, even on weekends, to regulate your internal clock.
Avoid screens and stimulants (like caffeine) before bed to promote restful sleep.

Healthy Habit 4: Mental Health

Support: Develop resilience and emotional intelligence early.

Actionable Steps:
Practice mindfulness or meditation for stress management.
Set realistic goals and celebrate small achievements to boost self-esteem.
Surround yourself with positive influences, find a mentor or two and build a supportive social circle.

Healthy Habit 5: Preventive Care

Support: Use early adulthood to establish a preventive health mindset.

Actionable Steps:
Schedule annual physical exams and routine health screenings.
Stay up-to-date on vaccinations and dental care.
Find our about your family health history and discuss risk factors with your healthcare provider.
Educate yourself on health topics to make informed choices.

Key Point 2: Balance Priorities and Build Resilience (30–40s)

Support 1: Maintain Energy and Manage Stress from Careers, Relationships, and Parenting

Stress Management:
Practice mindfulness or meditation to stay centered amidst life’s demands.
During this time you may have a family. It is important to schedule regular “me-time” for hobbies or relaxation to prevent burnout.
Be purposeful and honest in communication with loved ones to build strong, supportive relationships.
Energy Boosters:
Incorporate short, high-intensity workouts to maximize benefits in limited time.
Focus on consistent sleep schedules, even with a busy lifestyle.
Stay hydrated and include energy-boosting snacks, like nuts, seeds, and fruits.

Support 2: Balance Hormones (Pre-Menopause for Women, Metabolism Shifts for Men)

For Women:
Continue to focus on protein for muscle mass and Include hormone-supportive foods such as flaxseeds, leafy greens.
Engage in regular exercise. Resistance training may be helpful, to balance hormonal fluctuations and maintain bone health.
Manage stress, as cortisol levels can exacerbate hormonal imbalances.
For Men:
Focus on maintaining muscle mass with strength training and adequate protein intake.
Incorporate metabolism-boosting foods like lean proteins, green tea, and spices like chili or ginger.
Watch testosterone levels if experiencing low energy or strength loss, and seek medical advice if necessary.

Support 3: Nutrition to Manage Weight, Boost Energy, and Family-Friendly Foods

Nutrition Tips:
Prepare meals using whole foods, avoiding processed ingredients high in sodium and sugar.
Incorporate high-fiber foods may be helpful as well.
Experiment with meal planning that caters to diverse family tastes. Focus on health (e.g., protein meals with customizable salad bowls or taco nights with healthy toppings). If you are vegan, plant based proteins are available.
Use time-saving tools like slow cookers or air fryers to streamline meal prep.

Health Screenings for Cholesterol and Blood Pressure

Action Plan:
Schedule routine check-ups every 1–2 years to track cholesterol, blood pressure, and glucose levels.
Track these metrics at home using accessible devices for early detection of changes.
Make small dietary shifts. Incorporate more omega-3-rich foods (e.g., salmon, walnuts, hemp, flaxseeds). Reduce trans fats to improve cardiovascular health.
Engage in regular cardiovascular exercise (e.g., brisk walking or cycling) to maintain heart health.

Key Point 3: Prevention to Future-Proof Health (40–50s)

Support 1: Changes in Metabolism, Joint Health, and Midlife Hormonal Shifts

Metabolism Support:
Adjust calorie intake to align with a slower metabolism; remember quality over quantity in food choices.
Continue to eat protein meals balanced with other foods you may enjoy such as whole grains, fruits and vegetables.
Joint Health:
Anti-inflammatory foods like turmeric and ginger may also be helpful.
Engage in low-impact exercises (e.g., swimming, yoga) to protect joint health and maintain flexibility.
Hormonal Balance:
Women: Consider foods rich in phytoestrogens (e.g., soy, flaxseeds) to ease menopausal symptoms.
Men: Maintain testosterone levels with regular exercise, a balanced diet, and stress management.

Support 2: Prevent Chronic Diseases

Heart Health:
Limit sodium, added sugars, and saturated fats to reduce blood pressure and cholesterol.
Heart healthy oils from almonds, avocado, olive oil, sesame seeds, hemp and flaxseeds
Diabetes Prevention:
Focus on low-glycemic index foods to regulate blood sugar levels (e.g., proteins, leafy greens).
Stay active with regular aerobic and strength-training exercises.
Early Cancer Screenings:
Schedule mammograms, colonoscopies, or other age-appropriate screenings as recommended by healthcare providers.
Be proactive in understanding family history and personal risk factors.

Support 3: Maintain Muscle Mass with Protein and Nutrient-Dense Foods

Protein Prioritization:
Incorporate lean protein sources like poultry, fish, eggs, tofu, tempeh and seitan into meals. Plant based proteins are an excellent choice!
Consider protein supplements or shakes for convenience, especially post-workout.
Nutrient-Dense Foods:
Opt for foods rich in calcium, magnesium, and vitamin D to support bone health (e.g., dairy or fortified alternatives, leafy greens, almonds).
Include colorful vegetables and fruits to ensure a variety of antioxidants and vitamins.
Strength Training:
Engage in strength exercises at least 2–3 times per week to maintain muscle mass and bone density.

Support 4: Continue Preventive Health Screenings

Screening Routine:
Track cholesterol, blood pressure, and blood sugar levels to stay ahead of chronic disease risks.
Schedule skin checks, eye exams, and dental visits as part of a holistic preventive care strategy.
Work with your healthcare providers to adjust screenings based on personal risk factors and health history.

Put it all Together

We have our foundation years (20-30s). Then we balance priorities and build resilience (30-40s). Finally we want to future proof health (40-50s).

During our Foundation Years (20-30s) we build health habits early (nutrition, exercise and sleep). We manage stress as careers and independence take center stage. Use preventative care through annual check-ups, vaccines and begin health screenings.

Next, we balance priorities and build resilience (30-40s). During this time we maintain energy and manage stress from careers, relationships and parenting. Also we want to balance hormones, pre-menopause for women, metabolism shifts for men. Track our nutrition to manage weight, boost energy and family friendly foods health screenings for cholesterol and blood pressure

Finally prevention is key to future proof our health (40-50s).
Note changes in metabolism, joint health and midlife hormonal shifts. We prevent chronic diseases with early cancer screenings, EKGs, mammograms and colonoscopies.

In our next article we will continue our discussion of Health Through the Decades and dive deeper into health through our 20s.

It sounds easy as I break down the steps for us to take through our lives. But it can be a challenge. To foster community and help guide you through this process I have a Patreon. In the next article look for a link to State of Health on Patreon. Lets go deeper into your health. Get an annual health insurance review with me and more.

This is Barbara, I am yours in
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Remember Every day can be a healthy day.