Jennifer Fletcher | ARNP | MN | Owner
Outline of preventative medicine exams, exercise, and nutrition by age.
Age 18-29: Annually
- Wellness exam
- Baseline cholesterol screen/labs
- every 2-5 years based on family history and baseline assessment
- Skin check
- Thyroid exam
- STD screen new exposure
- annually if warranted
- Eye exam every 2 years
Age 18-29: Women
- Pap
- age 21, then every 1-3 years
- Monthly self breast exams
- clinical breast exam every 3 years
Age 18-29: Men
- Monthly self-testicular exam
- Annual testicular exam, hernia check
Age 30-65: Annually
- Wellness exam
- Thyroid exam
- Skin check
- Eye exam
- Digital rectal exam
- every 1-2 years after age 40
- Cholesterol and labs, including blood sugar
- every 1-2 years
- Colonoscopy
- age 50 – unless first degree relative with cancer prior to age 50
- STD check if indicated
- “PLAC” testing/ECG/Cardiac stress test
- if cardiac risk factors indicate
Age 30-65: Women
- Monthly self breast exam
- annual clinical breast exam and mammogram
- Pap with HPV
- if negative and monogamous, then pap every 3years
- if positive, test every year
Age 30-65: Men:
- Monthly self-testicular exam
- Digital rectal exam and prostate check
- age 50
- PSA (blood test for prostate cancer)
- age 50
Special screening:
- If family history of breast, ovarian, uterine/endometrial, pancreatic, colon/rectal, brain, gastric cancer you should be evaluated for BRAC and LYNCH Syndrome cancer genetic testing.
Exercise:
Over age 50 or FH of Heart Disease should get health care provider approval first.
- 30-minute vigorous cardio exercise
- 3 days per week (80% max heart rate)
- to calculate Max HR, take 220 minus your age, then multiply that by percentage
- 45 min cardio
- 5 days per week (60-80% of Max HR)
- 2-3 days per week of strength training
Nutrition:
- Intake as close to 6 servings of fruits/vegetables daily as possible
- Valuable source of fiber, and anti-oxidants
- Organic foods have higher anti-oxidants
- Eliminate simple carbs, sugars, and processed foods
- Increase lean proteins
- for maintenance: 1-gram protein per kg of body weight
- athletes trying to gain lean muscle mass: 1.5 grams per kg, max 2 grams
- to calculate kg, divide weight in pounds by 2.2
- Intake unsaturated fats: nuts, avocado, salmon, olive oil, or peanut butter
- Anti-oxidants provide protection from cancer development
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Jennifer Fletcher, ARNP, Owner
Active Family Healthcare, Hayden ID
www.activefamilyhealthcare.com
208-758-0560