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Graceful Glow

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, swimming, or dancing. Include strength training at least twice a week, as well as stretching and balance exercises like yoga or tai chi, to promote joint flexibility and muscle strength.

Sleep Recommendations

Maintain 7-9 hours of high-quality sleep each night, establish a stable bedtime routine, and avoid stimulating foods and drinks in the evening.

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Balanced Diet Recommendations

Recommended Foods: Emphasize the intake of vegetables, fruits, whole grains, legumes, and high-quality proteins, increase intake of calcium and vitamin D to support bone health.

Foods to Avoid: Reduce intake of saturated fats, trans fats, and high-sodium foods, especially processed foods and fast food.

Preventive Screening Recommendations

Regular Screening: Annual mammography and gynecological exams, including cervical cancer screenings, are recommended. Based on personal and family health history, more frequent checks may be necessary.

Specific Screening: As age increases, start bone density tests to assess the risk of osteoporosis.

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Health Risks to Be Aware Of

Focus on Your Heart:
Thyroid, Blood Sugar, Cholesterol, Endocrine, Cervical Cancer, Breast Cancer, TCT/HPV, Cardiovascular, Colorectal Cancer, Gastrointestinal, Lungs.

Nutritional Supplement Recommendations

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

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