Good Health at Every Age
Building a Foundation in Your 20s and 30s
Healthy Weight
Body mass index (BMI) is a measure of body fat based on height and weight. To get your BMI, enter your weight and height in the BMI Calculator and compare it to the following:
- 18.5 or less = Underweight
- 18.6-24.9 = Normal weight
- 25-29.9 = Overweight
- 30 or more = Obese
If your BMI indicates that you're overweight or obese, you are at increased risk for certain diseases, such as heart disease, stroke, diabetes and cancer. Maintaining a normal weight can minimize this risk.
To learn more about programs to help you lose weight and get fit, call Memorial Regional Hospital Fitness & Rehabilitation Center at (954) 265-5800 or Memorial Hospital West Fitness & Rehabilitation Center at (954) 844-7125.
The following article is the first of a 3-part series on maintaining good health through the decades, outlining primary health considerations and recommended screenings for various age groups — your 20s and 30s, your 40s and 50s, and your 60s and beyond.
May 2006 — When you're in your 20s and 30s, it's easy to think you're invincible and that you don't need to address health issues until you're older.
However, it's never too early to take care of yourself and establish healthy habits. Decisions you make now can affect your health the rest of your life. This includes knowing your medical history and obtaining recommended health screenings, as well as making sound lifestyle choices concerning nutrition, fitness and even sunscreen.
Your Medical History
When it comes to good health, an important first step in securing your future is knowing your past. Awareness of your family medical history allows you to control risk factors for certain conditions. Hereditary conditions of particular concern are:
- Cancer
- Depression
- Diabetes
- Eye disorders, including glaucoma and cataracts
- Heart disease and stroke
- High cholesterol
- Infertility and miscarriage
- Migraines
A family history of these conditions doesn't necessarily mean you're going to personally experience them. But it does mean you should be more vigilant about prevention, screenings and checking for early warning signs.
Cholesterol and Blood Pressure Screenings
If you smoke or have diabetes or if heart disease runs in your family, you should have your blood cholesterol checked every year beginning at age 20. Otherwise, have your cholesterol checked at least every five years, starting at age 35. High levels of cholesterol, especially LDL or bad cholesterol, can put you at increased risk for heart disease and stroke. For your total cholesterol reading, keep these numbers in mind:
- 200mg/DL or less — Optimum
- 201-239mg/DL — Borderline
- 240mg/DL or more — Undesirable
In addition, have your blood pressure checked at least every two years beginning at age 20. Just as high cholesterol can put you at increased risk for heart disease or stroke, so can high blood pressure.
Blood pressure, the force of the blood pushing against the walls of the arteries, is expressed as a fraction. The systolic pressure (top number) is the pressure of blood in the vessels when the heart contracts, while the diastolic pressure (bottom number) is the pressure of the blood between heartbeats when the heart is at rest. Measurements are classified as follows:
- 120-139/70-89 — Normal
- 140-159/90-94 — Mild hypertension
- 160-170/94-114 — Moderate hypertension
Other Health Screenings
Although skin cancer in the most common cancer in the United States, it is preventable. An ideal way to reduce your risk is to wear a sunscreen with an SPF of 15 or higher year-round. Until age 40, you should have your doctor examine your skin from head to toe every three years.
Monthly self-exams are recommended, as well. If you notice an unusual mole or skin growth, check with your doctor immediately. Be aware of the "ABCD" danger signs: Asymmetry (uneven shape), Border (jagged rather than smooth), Color (mixed shades of tan, brown and black) and Diameter (larger than a pencil eraser).
Between the ages of 20 and 39, have a complete eye exam that checks eye movement, peripheral vision, visual acuity and eye pressure.
You also should visit the dentist once or twice a year for checkups to address cavities and to detect problems of the gums, tongue and mouth.
Just for Women
According to the American Cancer Society, women in their 20s and 30s should have a clinical breast exam (CBE) every three years. This is a physical examination by a physician, nurse practitioner, nurse, or physician's assistant of the entire breast/chest area, including the lymph nodes above and below the collarbone and under each arm. It is also suggested that women obtain an annual Pap test about three years after they begin having intercourse, but no later than age 21.
If you're interested in conceiving a child in the future, you should take proactive measures toward successful conception and the development of a healthy baby. Strive for a well-balanced diet that includes 400 mcg/day of folic acid, an essential B vitamin that protects an unborn baby from serious birth defects. Good sources of folic acid include green, leafy vegetables, like spinach, broccoli and kale, fortified bread and cereal, and supplements. You also should try to maintain a normal weight, stop smoking and discontinue alcohol or drug use, which can lead to miscarriage, low birth weight of your baby and other health risks.
Your healthcare provider is an important partner in your health and wellness. If you would like to a referral to a physician, please call the Memorial Physician Referral Service toll-free at (800) 944-DOCS. We're available 24 hours a day, 7 days a week.