When you are young, you may not think much about going to the doctor unless you’re sick or hurt. But your doctor is there in sickness and in health. They can provide “preventive services” that can detect disease or help prevent illness or other problems. It’s important to get these services when you are a teenager or young adult.

Many conditions that happen later in life get their start when you are younger. About 65% of all deaths in adults are caused by heart disease, cancer, and stroke. In many cases, these diseases are preventable. Many of the behaviors that cause these diseases begin at a young age. For example, teens who use tobacco are more likely to have heart disease, cancer, or stroke in adulthood.

Path to improved health

The preventive service you need might be a test, a vaccine, or advice from your doctor. Which preventive services you need depends on your age, medical history, and family history. For adolescents and young adults, there are several key areas that your doctor will probably focus on. These include:

• Social and behavioral health
• Immunizations (vaccines)
• Healthy habits
• Reproductive and sexual health
• Confidential care
• Patient and parent information

Social and behavioral health

Adolescents and young adults face many issues every day that affect their social and behavioral health. These could include violence, harassment, school bullying, or drug use. These types of issues can affect you in many ways. You may experience depression, anxiety, or an eating disorder. You may experiment with drugs or have unsafe sex. It is important for you to talk to your family doctor if you are having trouble with any of these things. You should also talk to your doctor if you have any of these warning signs:

• Agitation or restlessness
• Weight loss or gain
• A drop in grades
• Trouble concentrating
• Ongoing feelings of sadness
• Not caring about people or things
• Lack of motivation
• Feeling tired, low energy
• Lack of interest in activities
• Low self-esteem
• Trouble sleeping

Immunizations

Immunizations (also called vaccines) are an important part of preventive services for children, teens, and adults. They are safe and effective, and they save lives. The American Academy of Family Physicians (AAFP) recommends that patients receive all necessary vaccinations from their primary care physician. These can protect against diseases such as measles, chicken pox, meningitis, flu, COVID and the human papillomavirus (HPV).

Vaccinations that you may need as a teenager or young adult include:

• The flu vaccine: This is given every year at the beginning of cold and flu season to protect you from getting the flu.
• The HPV vaccine: It helps prevent spread of the virus, which causes genital warts and several types of cancer (most commonly cervical cancer). The vaccine is given when children are 11-12 years old, but older teens and young adults can still get it.
• The Tdap vaccine: This prevents tetanus, diphtheria, and pertussis (whooping cough). Preteens and teens should get one shot when they are 11 or 12 years old, but older teens and young adults can get the shot as well.
• The meningitis vaccine: The meningococcal conjugate vaccine is recommended for all preteens and teens at 11 to 12 years old with a booster dose at 16 years old.
• The COVID-10 vaccine: This vaccine is safe for everyone age 6 months and older. It helps prevent you from getting COVID-19 and makes your symptoms less severe if you do get the virus.

Healthy habits

Health is more than the absence of disease. It is a state of physical, mental, and social well-being. Health is the key to living a productive and satisfying life. Developing healthy habits when you are an adolescent or young adult may decrease your chance of getting sick or hurt.

When you are talking to your family doctor, you should discuss how you can stay healthy. Talk to your doctor about:

• Your physical health. Get regular exercise, eat a healthy diet, get enough sleep, and maintain a healthy weight. Take care of your teeth, wear sunscreen, and don’t smoke, vape/use e-cigarettes, or use tobacco.
• Your mental and emotional health. Learn how to manage stress, and develop a good balance between school, work, and social life. Pay attention to your moods and feelings, and don’t be afraid to ask for help if you need it.
• Your behavioral health. Keep yourself safe by avoiding substance use or abuse, driving safely, avoiding violence, and practicing safe sex if you are going to be sexually active.

The habits you have now really do make a difference when you’re older.

Reproductive and sexual health

Becoming sexually active is a big decision. Contact your doctor if you are or are thinking of becoming sexually active. They can talk through your options to prevent pregnancy as well as sexually transmitted infections (STIs).

There are many ways to protect your sexual health and care for yourself. Abstinence is the only way to 100% prevent pregnancy and STIs. This means not having vaginal, anal, or oral sex.

If you decide to be sexually active with a member of the opposite sex, you should consider a form of birth control. Different types include a condom, pill, patch, shot, implant, diaphragm, or intrauterine device (IUD). These can help prevent unwanted pregnancy. Condoms are the only method that can prevent both pregnancy and STIs.

Talk to your doctor before you start having sex. They can answer any questions you have about sexual health. They also can prescribe a form of birth control.

Confidential care

The AAFP believes that adolescents and young adults should have access to confidential healthcare. It is important for your health and well-being. You should have the opportunity to see your doctor alone, without a parent or guardian in the room. You should be able to do this whether you’re there for an examination or for counseling. You need to have confidential one-on-one discussions about making healthy decisions.

Patient and Parent Information

It is important that patients and parents have access to information that will guide adolescents and young adults toward healthy decisions. The AAFP encourages parents and patients to talk with their family doctor about the potential risks to adolescent health and how to avoid them.

Things to consider

You may think that because you are young and healthy, you don’t need to see your doctor. But it is important to see your doctor and receive preventive services. Unhealthy decisions when you’re young can lead to consequences later on. Preventive services now will protect you and help you make healthy decisions throughout your life.

Questions to ask your doctor

• What kind of preventive services do I need at my age?
• Do I need any immunizations?
• What kind of birth control is available to me?
• What can I do now to avoid heart disease, cancer, or stroke later in life?
• How often should I see the doctor for preventive care?

Resources

Preventive Service Recommendations for Adolescents and Young Adults

National Institute of Health, Medline Plus: Health Screening

U.S. Department of Health & Human Services: Clinical Preventive Services for Adolescents

This work is provided through a collaboration between AAP and AAFP and is supported by a grant from Merck Sharp & Dohme Corporation.

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Stretching is one of the best ways to keep your muscles healthy. Stretching regularly will help maintain your muscle strength and increase your flexibility. The more flexible you are, the better it is for your joints. Keeping muscles and joints in top condition helps with your day-to-day range of motion and can help guard against injury.

As beneficial as stretching is, there has been a shift in exercise theory regarding how you should stretch and when. For years, experts recommended stretching before you played sports or before you exercised. However, recent research suggests that stretching before a workout does not decrease your chance of injury. Instead, it is more important to do a warmup before exercising.

Stretching and warm-ups are not the same. A good warmup will boost your heart rate. It will make your body warm all over because of the increased blood flow and oxygen to your muscles. Specifically, your warmup should make you break a light sweat and target the same muscles you’ll use during your sport or activity. Stretching should be done at post-game or post-workout.

While stretching has long been associated with working out, stretching daily or a few times a week as its own activity can boost muscle and joint health. Adding it to your routine does provide a flexibility that decreases the risk of day-to-day injury. Plus, it helps reduce tension, increases efficient muscle movement, and can improve your posture.

Path to improved health

Think about waking up in the morning. Most likely, one of the first things you do without even thinking about it is stretch. Stretching is instinctive, meaning that your body already is leading you to do it. While this type of morning stretching is a great way to get up and going, focusing on more targeted stretching during the day will have the greatest benefit on muscles and joints.

Workout stretching

Even though it is best to do deep stretching post-workout, your warmup can also include elements that have built-in stretches. This is often called dynamic stretching or even dynamic warmup. Examples of incorporating stretching into your warmup include performing lunges, doing high kicks, pushups, jump squats — almost any heart-boosting activity that engages the same muscles you are about to use in your sports activity or workout.

Post workout, your stretching should be even more purposeful. It is important that you stretch to reduce tension so that your muscles can return to a relaxed state. While static stretching (stretching muscles without warming up in an effort to loosen them) before a sporting activity has been shown to decrease muscle strength and power, after workout is a good time for this type of stretching. Your body already being warm from exercise will help lengthen that muscle tissue. It probably won’t prevent soreness, though.

Stretching at work

If you find yourself getting sleepy at work or school or losing concentration, it’s time to stretch. Stretching at work can guard against repetitive-motion injuries that are caused by deskwork. It can boost energy, as well.

You can begin with some simple overhead-arm stretches, but don’t stop there. Do stretches that engage your upper and lower back, your neck, your legs, and even your wrists and ankles. Don’t be embarrassed to stand up and even do a few squats. In fact, standing instead of sitting is a great way to break up your day and get your circulation flowing, so do it whenever you can.

Stretching when you are pregnant

Another important time to keep stretching is when you are pregnant. Stretching can keep you feeling your best. It can help prepare your body by lengthening muscles, which can help offset the growing stress on joints. Loose, flexible muscles also help make you comfortable as you carry extra weight.

Pregnant women should target upper and lower back muscles, leg muscles, and their chest and hips with stretches. Just remember to move slowly. Pregnancy relaxes your ligaments and joints and can affect your balance. Also, stop stretching if you are in pain. Always listen to your body.

Stretching for seniors

It’s all about maintaining that flexibility when it comes to stretching for seniors. Flexibility will help with balance, which is another great benefit. Being flexible and balanced promotes safety in day-to-day activities. Research shows that stretching at least 3 times a week for 15 to 20 minutes will improve mobility. Doing it 5 days a week is even better.

Before starting a stretching regimen, be sure to talk to your doctor. This is especially important if you’ve had hip or back surgery or any other major surgery or injury. Your doctor can guide you to some safe ways to stretch your lower body that won’t aggravate any past injuries.

Tips for better stretching

• Major muscle groups really benefit from stretching. Focus on shoulders and neck, calves and thighs, hips, and lower back.
• Stretch evenly on both sides.
• Hold stretches for about 30 seconds.
• Remember to breathe. Exhale while going into the stretch; hold the stretch as you inhale.
• Don’t bounce while stretching.
• Use it or lose it. You have to stretch regularly if you want to maintain your flexibility.

Things to consider

No matter your age or condition, there are times when stretching could be a bad thing. For example, lower back injuries can be made worse by certain stretches that target your hamstrings and hip flexors.

If you push it too far or jerk your body, you could injure muscles, ligaments, or nerves just by stretching. Stretching should not be painful. A mild discomfort means you are getting a good stretch. If you feel pain, you should ease up or stop.

Also, know that stretching won’t prevent overuse injury. However, the overall benefits of regular stretching can make you nimble and minimize injury.

When to see a doctor

Before you start any type of exercise or sport, including stretching, you should consult with your doctor. Your doctor can suggest the best way for you to pursue activity that is safe for your body.

If, while stretching, you hear a popping noise paired with sudden pain, you should consult your doctor. If you strain a muscle and it does not respond to RICE (Rest, Ice, Compression, Elevation) after a few days, see your doctor.

In these situations, your doctor will be able to evaluate and grade the type of your injury. Some muscle tears require surgical repair, though this is not common. The grade of strain will guide your recovery time and level of activity as you recover.

Questions for your doctor

• What are the best stretches I can do for my body?
• Can stretching improve my balance?
• Can I stretch without warming up first?
• How often do I need to stretch to maintain my flexibility?
• Is there a preferred order for stretching muscle groups?
• I stretch every day. Why aren’t I as flexible as my friend?
• I’m pregnant. What stretches should I be doing, and which should I avoid?
• I’m a senior citizen. How much time should I spend stretching each week?

Resources

National Institutes of Health, MedlinePlus: Flexibility Exercise

National Institutes of Health: National Institute on Aging: Exercise and physical activity

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Traveling can be a big process, especially when you’re flying. It can be hard to relax, stay healthy, and feel safe. This applies whether you’re flying for work or for pleasure. Below are some tips on how to make your air travel healthier and happier.

Path to improved health

Before your flight

One key to air travel is to prepare ahead of time and pack smart. The first thing you should do is check travel advisories and restrictions. This will warn you of any disease outbreaks or extra safety precautions you should take. In some instances, these reports may notify you to reconsider or cancel your travel plans.

Following the COVID-19 pandemic, you may want to wear a facial mask in the airport and on the plane. Wearing a facial mask can help keep you and others from getting sick. If you are or think you may be sick, it is best to see your doctor beforehand or avoid flying. You do not want to spread germs knowingly or arrive at your destination and feel worse.

If you are traveling with a carry-on bag, make sure it is easy to reach and has everything you will need onboard. This includes all medicine, required forms of ID and travel documents, and any snacks and drinks. Travel with an empty water bottle so you can stay hydrated. A lot of airports now have bottle-friendly water stations to fill up. Pack healthy snacks, like fresh or dried fruit, veggies, trail mix, or granola bars.

Other helpful carry-on items include:

• Disinfectant wipes
• Hand sanitizer
• Facial tissues
• Cough drops
• Gum
• Earplugs or earphones
• Blanket, pillow, or eye mask

Pack enough medicine in your carry-on bag to last your whole trip. This prepares you in case your checked baggage gets lost. It also is smart to take extra medicine with you in case your return trip gets delayed. Remember to bring along the names and dosages of all your medicines. Ask your doctor if your dosages need to change if the eating and sleeping times will change at your destination.

If you have diabetes or epilepsy, you should travel with your ID card. For instance, the American Diabetes Association provides medical alert cards. Carry your doctor’s name and phone number with you in case of an emergency. If you have a severe food allergy, travel with proper safety measures in case of exposure. It’s also a good idea to take a copy of your basic medical history. You can ask your doctor to print you a copy of your medical history. This will help if you end up needing to see someone while you are on your trip.

Whether you travel a lot or haven’t flown recently, you should plan to get a flu shot. You also may consider getting the COVID-19 vaccine. These can boost your immune system and help prevent illness on the plane and at your destination. Some companies sell vitamin supplements that claim to make you less likely to get sick when you travel. These claims have not proven to be true. There is some evidence that taking vitamin C can shorten the duration of your cold symptoms. There is no evidence that vitamin C (or any other vitamin) makes you less likely to catch a virus.

Try to get plenty of rest before you fly. It’s also important to eat a healthy meal and hydrate. Nutritious food at an airport can be tough to find and flights may be long or delayed. Finally, don’t forget to use the restroom before takeoff. There’s nothing worse than needing to go when you can’t.

On your flight

Before you sit down and buckle up, use a disinfectant wipe. Clean your seat, seat belt, arm rest, and tray table, all of which contain germs. If you need to adjust your overhead light or air vent, use hand sanitizer afterward. The same applies if you touch anything in your seat back pocket. If you sneeze or cough, cover your mouth and nose with your elbow to prevent spreading any germs.

The air pressure in the plane can change throughout the flight. It is strongest during takeoff and landing. Some people find that chewing gum helps to ease pressure on your ears. You also can wear earplugs or drink water. If you have ongoing ear problems, talk to your doctor before flying to make sure it’s safe. He or she might suggest taking a decongestant medicine in advance to help. If you are traveling with an infant, try feeding them or using a pacifier to promote swallowing and help release pressure.

Certain people are at higher risk of getting blood clots, or deep vein thrombosis (DVT). This includes people who smoke, are pregnant, are obese, had surgery recently, or have heart disease, cancer, or a history of DVT. Talk to your doctor about the symptoms of DVT and the precautions you should take. Suggestions often include wearing loose, comfortable clothing as well as compression socks. Get up once an hour to walk or relax your muscles if you can. If that is not an option, you can engage your muscles while seated. Tap your feet, flex your ankles, stretch your calf muscles, and try not to cross your legs. Ask your doctor if you should take aspirin or an anticoagulant (blood thinner) before you fly.

Flying at high altitudes with reduced oxygen and humidity in the air creates a very dry setting on planes. You can stay hydrated with the water you brought along. Avoid drinks with caffeine or alcohol, which can dehydrate you. You can use the tissues or cough drops you’ve packed to help treat any dry symptoms.

After your flight

Now that you’ve flown, it’s important to remain healthy. Below are some tips to help prevent or manage jet lag.

• Adjust to a new time zone by following the local sleep and meal schedules as soon as possible.
• Listen to your body and rest when needed.
• Avoid drinking too much alcohol.
• Eat well-balanced meals and avoid overeating.
• Exercise as much as you can.
• Use sleep medicine like melatonin, if needed, but not long-term.

Things to consider

Talk to your doctor in advance if you are pregnant, sick, or have a chronic health condition. You might need other protection, like vaccines or medicines. Your doctor also may recommend avoiding air travel with certain medical conditions.

If you need to take oxygen when you travel, you’ll need to tell the airline in advance. Federal air regulations don’t allow you to carry your own oxygen unit on a plane. Most airlines can provide you with oxygen for a fee. You also can make plans ahead of time to get oxygen for layovers between flights and at your destination. If you are handicapped, you can arrange for wheelchair assistance.

Keep in mind, it can be dangerous to fly after certain activities. One example is scuba diving. You need to wait 12 to 24 hours after diving before you can fly. Ask your diving teacher or a doctor for more information.

Anytime you fly, it’s important to be aware of your surroundings. Do not watch baggage for a stranger or pick up something that isn’t yours. Keep all of your items with you and accounted for.

Questions to ask your doctor

• How much water should I drink when I fly?
• Are there any vaccines I should get or medicines I should take before I fly?
• What medicines can I take if I’m scared or anxious about flying?
• I’m pregnant. Is it safe for me to fly?
• Should I do anything special when I travel if I have a chronic health condition?

Resources

American Academy of Family Pediatrics: Deep Vein Thrombosis

Centers for Disease Control and Prevention (CDC): Blood Clots and Travel

CDC Yellow Book: Health Information for International Travel

U.S. Department of State, Travel Advisories

World Health Organization (WHO): Air Travel Advice

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