Ensuring Your Future Stays Bright

From the Spring 2012 StayHealthy publication

Health & Fitness Musts for Every Decade

You've planned for your future and picture it bright. Since each decade presents unique medical milestones, how can you ensure that the years ahead are as healthy as you picture them?

To find out, we consulted with members of Porter's Physician Group to learn what health and fitness "musts" are recommended for every age. Read on to discover how to make the coming years your very best yet.

"Your 20s are the best time to establish healthy habits and learn your baseline health numbers," said Michael F. Mirochna, MD, Family Medicine Physician with Vale Park Primary Care. "A lot about being healthy in your 20s is about making healthy choices. The number one priority is to avoid tobacco. If you aren't using tobacco, the next areas of focus are five servings of fruits and vegetables a day and getting at least 15 minutes of exercise a day, even if it's only walking."

Mirochna offers the following suggestions for the 20s:

Avoid bad habits
Stay away from binge drinking, which may lead to risky behavior, such as driving while intoxicated, not wearing seat belts, riding in the care of a drunk driver and unprotected sexual activity. Again, avoid tobacco. "We know that if we can prevent people from smoking by their mid 20s, the chance that they'll pick it up later is truly minuscule," said Mirochna.

Protect Yourself
"Use production, not just some of the time but all of the time. You're protecting yourself from sexually transmitted diseases," said Mirochna. "You can talk with your doctor about birth control options as well as screenings for sexually transmitted diseases. Furthermore, there have recently been calls for universal HIV screening." Mirochna also recommends that women begin having pap smears at least every other year, beginning at age 21, to detect cervical cancer.

Establish your own medical "home"
For many patients, the 20s are the first time they see a physician without their parents. "As you become an independent adult, it's time to find your own physician so you're not relying on walk-in clinics for ongoing care. It's easier for a doctor to put together a syndrome of symptoms if you are seeing the same one each time," said Mirochna. By establishing a medical home early on, patients have a trusted healthcare advisor who knows their family history and is available to answer questions- even embarrassing ones!

"Your 30s are a time when you have lots of other responsibilites- children, careers taking off, etc. You think you can do what you did in your 20s with half the effort, but the truth is that your health can become an after thought," according to Derek Gasper, DO, Family Medicine Physician with Glendale Primary Care. "It's important to remember to take care of yourself and not just everything else in your life." He suggests paying attention to the following in your 30s:

Watch the scale
"Your 30s may be when you start to see your weight creep up. You're not as active. Your metabolism has changed. You're spending more time with your kids, your job and your household responsibilities," said Gasper. He recommends making your health a priority by getting 30 minutes of intense physical activity daily- or at least "more often than not."

Get your cholesterol checked
Have your cholesterol checked by age 35, according to Gasper. You want your total cholesterol to be less than 200 with the LDL ("bad") somewhere between 100 and 130. "While You're in your 30s, you may be able to make healthy lifestyle changes that will prevent you from being on medication for the rest of your life."

Make sure your immunizations are up-to-date
"Many of us haven't had a tetanus shot since high school and they need to be boosted every 10 years, along with pertussis (whooping cough). We're actually seeing outbreaks of whooping cough, so it's important to stay current with vaccines," he said.

"Now's the time to make a plan for better health," said Richard Turk, DO, Family Medicine Practitioner with Porter Physician Group. "Think ahead in terms of what may run in your family. By taking care, you may be able to avoid problems," he said. Stress and hormonal changes- in both men and women- are also challenges in your 40s. Turk recommends paying close attention to the following in your 40s:

Be screened for diabetes and heart disease
"You can reduce your risk for diabetes as well as deadly cardiovascular disease by uncovering problems through screening," said Turk. For patients in their 40s, Turk recommends an overall wellness screening which includes evaluating blood sugar and cholesterol as well as liver and kidney functions. While millions of Americans have been diagnosed with type 2 diabetes, many remain unaware that they are at risk. Patients should be screened, particularly if they experience a change in weight, activity level or the way they feel. Yet, there may be no pronounced symptoms of diabetes, said Turk.

Mammograms
"Depending on your family history, 40 is generally when we begin annual mammograms for women," said Turk. "We feel pretty strongly that an annual check is beneficial for early detection of breast cancer, giving women the best chance for effective treatment," he said.

Check your thyroid and hormone levels
"We're seeing an increase in thyroid problems, perhaps due to stress. We do know that for women, pregnancy, birth control and menopause may trigger thyroid disease," said Turk. "Hormone levels may also cause problems. If you're having trouble with weight, fatigue, muscle weakness or lack of libido, hormones may be playing a role, particularly in your 40s. Talk to your doctor."

Keep immunizations current
Turk recommends an annual flu shot and perhaps a pneumonia vaccine, especially for patients who travel, work with children or are otherwise at higher risk.

"By the time we reach our 50s, many of us have developed some bad habits," said Don Dunevant, MD, Family Medicine Physician with Portage Medical Group. "Yet it's not too late to make positive changes that could add years to your life and life to your years," he said. Here are his top tips for your 50s:

Quit Smoking
The risk of dying from smoking-related causes drops significantly within just a few years of giving up cigarettes, even for longtime smokers, according to Dunevant. "Within a year of quitting, your added risk of coronary heart disease is half that of a smoker's, according to the Centers for Disease Control," he said. "These days your doctor can offer a variety of new medications that can help you quit if you're committed."

Screen for early diagnoses
"When we reach 50, we should be screened for a number of conditions so we can be treated early enough to make a difference," said Dunevant. During your 50s, he recommends getting your first colonoscopy as well as screening for hypertension, cholesterol and diabetes. Women should continue with regular pap tests and mammograms while men should have their prostate checked as well as possible PSA screening. "Taking a daily aspirin might also reduce your risk of a heart attack, so ask your doctor if it's right for you."

Lose some weight
Obesity is a major health problem, which can lead to diabetes, hyperlipidemia and higher blood pressure. You can reduce your risk of developing heart disease by losing just 5 to 10 percent of your body weight over the course of a six-month period, according to the National Heart, Lung and Blood Institute. "We all know that losing weight is hard to do. Our bodies store calories very efficiently and each pound of extra fat equals almost 4,000 calories! That means if you exercise and burn off 400 calories in an hour, it would take 10 days to lose one pound," said Dunevant. Though patients often want diet pills to help, Dunevant cautions that they provide only temporary results. "You simply have to eat fewer calories, exercise more and be very, very patient as it comes off slowly."

"Often patients in their 60s are dealing with lots of stress, perhaps caring for elderly parents while at the same time trying to help out their own children who may be struggling with divorce or financial difficulty," said Kenneth Black, MD, Family Medicine Practitioner with Portage Medical Group. "Though sandwiched between generations, it's important in your 60s to prevent yourself from moving your own needs to the back burner. With good care, we can stay vital in our 60s and well beyond." Black recommends focusing on the following in your 60s:

Stay sharp mentally
"So many of us are worried about Alzheimer's and dementia. I reassure patients that misplacing your keys or forgetting a number you've placed on speed dial doesn't mean you're losing your mental function. You may simply be distracted," said Black. He recommends keeping your mind sharp by staying active, interacting with others, reading, thinking and doing puzzles.

Move!
"If you don't use it, you'll lose it," said Black. "Studies show that movement is good for your body as well as your mind. In fact, it may help slow dementia. Be active. If you can challenge yourself on a stationary bike or in a pool, that's great. But just walking each day can keep you going. Keep moving."

Be prepared Plan ahead so crises don't unravel you, said Black. "Back in our 20s many of us spent more time caring for our cars than ourselves. But in your 60s, you need to appreciate and monitor health. Many people in their 60s are dealing with financial worries with reduced retirement funds or job loss. It's easier to face adversity when you're healthy and vital. This is the time of your life when you need your own Marcus Welby- someone who knows you and that you trust. See your doctor regularly and monitor your health like it matters, because it does!"

See the positive
"Your 60s can be the September of your life. Can't run a marathon? Then ride your bike. Focus on what you can do. Staying positive can be half the battle so focus on maintaining an attitude that your glass is half full," said Black.