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Medical Recommendations for a Lifetime

{This is starter content. There's a lot more that should be included here, and what's here needs to be vetted and quantified.}

This is a template of basic healthy practices you should do over your lifetime, according to the current consensus of medical professionals.

You should adjust these guidelines to suite you, under the guidance of your doctors. For example, if you have a history of breast cancer in your family, you might want to get screened more often.

These steps should be as actionable as possible while explaining the reasons for them.

By Age

1.
At birth, be vaginally birthed, otherwise bath in the vaginal fluids which help seed your microbiome.
2.
At age ___, get vaccinated for chicken pox, measles, mumps, and rhubella.
3.
At age ___, get a tetanus shot at age ___ and every ___ years.
4.
At age ___, and every __ years after that, get screened for colon cancer.
5.
At age ___ and every ___ years, check your skin for ____.
6.
If you can afford it, get a full-body MRI scan every ___ years to check for cancers.

All the time

1.
Eat healthy. Mostly fiberful plants. Minimize sugar, juice, grains, and processed foods. Don't eat too much. Do time-restricted eating or intermittant fasting.
2.
Maintain a healthy weight. Eating the right things and not too much helps you maintain a healthy weight, which would otherwise dramatically increase your risk of health issues. For weight loss, eating healthy makes substantially more impact that exercise.
3.
Exercise regularly. At least __ hours of aerobic per week, and __ hours of resistance training per week. Also, don't sit for too long. If you work at a desk, move a lot, and use a standing desk or treadmill desk.
4.
Get enough sleep. Most people need 8 hours.
5.
Avoid cigarettes.
6.
Avoid alcohol.
7.
Avoid drugs that may deteriorate your long-term physical and mental health, or damage your relationships, or get you in trouble with the law. This includes (but is not limited to) heroine, opium, cocaine, meth, amphetaines, ecstacy, and anabolic steroids.