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Elegant Era

Health Assessment Recommendation Report

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Exercise Recommendations

It is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercises per week, such as brisk walking, water activities, or yoga. Additionally, include strength training at least twice a week along with balance and flexibility exercises to prevent falls and maintain muscle strength.

Sleep Recommendations

Maintain 7-9 hours of high-quality sleep each night, avoid stimulating foods and drinks in the evening, and create a conducive sleep environment.

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Balanced Diet Recommendations

Recommended Foods: Ensure sufficient fiber intake from whole grains, a rich variety of vegetables, and fruits, as well as low-fat protein sources, such as legumes and lean meats. Increase intake of calcium and vitamin D to support bone health.

Foods to Avoid: Limit saturated fats, sugar, and salt intake, especially from processed and high-sodium foods.

Preventive Screening Recommendations

Regular Screening: Continue annual mammography and gynecological examinations. Begin or continue bone density testing to assess the risk of osteoporosis.

Specific Screening: Consider regular screenings for colon cancer and skin cancer checks, especially for individuals with risk factors.

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Health Risks to Be Aware Of

Focus on Gut Health and Bone Density:
Bone Density, Gastrointestinal, Cardiovascular, Colorectal Cancer, Breast Cancer, Cervical Cancer, TCT/HPV, Blood Sugar, Cholesterol, Lungs.

Nutritional Supplement Recommendations

Nutritional Supplements: Consider supplementing with calcium and Vitamin D to support bone health, especially to combat the risk of osteoporosis. Additionally, you might need to supplement with Vitamin B12 and other essential nutrients based on a doctor’s advice.

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