Adulthood

 

·      Brain & Mental Health: ensure healthy diet, exercise for at least 30 minutes/day, ensure quality sleep for 7 to 9 hours/day. Stay mentally active with new skill (sports, arts, music etc.) and knowledge (learning new language/study). Reduce stress through meditation, relaxation or creative/recreational engagement. Be realistic and reduce your expectations.  Maintain strong social connections. Avoid smoking and limit alcohol. Wear helmets and seatbelts to prevent traumatic brain injury.

·      Eye care: limit screen time (not more than one hour at a time) and follow 20-20-20 rule (look at 20 feet away for 20 seconds at every 20 minutes interval) to reduce digital eye strain. Regular eye checkup is required for early detection of possible abnormalities with age. 

·      Dental care: Brush twice daily for at least two minutes using a soft-bristled toothbrush and fluoride toothpaste. Floss at least once a day, ideally before brushing to remove plaque/food particles from between teeth where brushes cannot reach. Visit a dentist twice a year (every 6 months) for professional cleanings and early detection of cavities, sharp dental tips or oral cancer.

·      Food & Nutrition: Ensure adequate nutrition with balanced diet and consider for supplements (like vitamin C & D, iron, calcium, zinc, multivitamin, dietary fibre etc.) if necessary. Use anthelmintic drug twice a year for deworming.  Regular physical activity is required to enhance digestive power.

·      Do not allow constipation. Practice defecation with gentle pressure. Time duration should not exceed 5 minutes. Intake adequate fibre (and use laxatives if necessary) to keep stool soft. If urge for defecation continues for longer period with feelings of incomplete defecation, there might be lump of tissues (piles) in rectum/anus (more than 50% of the people are affected). Presence of swollen tissues (called haemorrhoids) in the anus creates defecation pressure in absence of stool. Regular squeezing for longer period in toilet cause enlargement of the lump that generate even stronger and persistent defecation pressure in absence of stool. Such condition should be resolved in the early stage before getting worse and complicated. Leaving toilet with incomplete defecation is better than squeezing longer period for nothing and even defecating twice/thrice per day with gentle pressure for short term is preferable if required.      

·      Avoid smoking, drug and limit alcohol.

·      Regular health and medical checkup is required for early detection of disease before any sign/symptom appear. Monitor blood pressure, sugar, lipid, thyroid, liver, cardiac and renal function regularly.

·      Avoid carcinogen, toxic gas, smoke, dust, chemicals, pesticides, plastic, polythene, paper and tissue (particularly associated with food packaging, mixing, ingestion and inhalation). Heating or hot food substances carrying in plastic/polythene must be avoided. Regular screening for cancer/tumor may be useful for early detection.