Workup Health Guide
Personalized wellness insights powered by Workup’s AI — designed to help you explore health solutions aligned with your goals.
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Profile Overview
Disclaimer: This report was produced using Workup’s AI recommendation engine, which evaluates your demographic and health information to identify potentially relevant products and services from vetted partners. Workup does not practice medicine, and this content is for informational purposes only. Consult your physician or licensed practitioner before making any healthcare decisions.
Overview
At 62, as a woman living in sunny Miami with a history of osteopenia, you’re wise to center bone strength, mobility, and graceful aging. We heard your goals, and this plan is built to protect your skeleton, keep you steady and confident on your feet, and support the heart, metabolism, and screenings that matter most now. With the right mix of nutrition, movement, and checkups, you can add strength and resilience to every year ahead. Think of this as your personal roadmap to prevention: clear priorities, science-backed actions, and practical steps you can start this week. You’ll see what to screen, what to eat, how to move, and which targeted supplements may help, plus why these choices matter for long-term independence. The goal is simple—more strength, less risk, and a lifestyle that helps you feel agile and energized.
Focus Priorities
Bone Strength
Mobility & Balance
Heart & Metabolic Health
Cancer Screening
Skin Protection
Healthy Aging
Diagnostics & Screenings
Good prevention turns uncertainty into clarity—especially for heart risk, metabolic health, and cancer detection. At 62, it’s high-value to know your blood pressure, cholesterol, and blood sugar trends and to keep up with age-appropriate cancer screening. With osteopenia, tracking bone density helps guide training, nutrition, and whether medication is warranted. Use your annual visit to review vaccines, medications, and fall risk so small issues don’t become setbacks.
Key Action Items
Schedule an annual preventive visit to review blood pressure, medications, update vaccines (shingles, flu, COVID; ask about the RSV vaccine), and check fall risk.
Ask your doctor for a comprehensive blood panel to track cholesterol, blood sugar, kidney and liver function, and discuss a thyroid check if you’ve had symptoms or energy changes.
Keep cancer screening current: mammogram every 1–2 years, colon screening if not up to date, and discuss whether you need any final cervical screening before 65.
Monitor bone health: get a bone density scan every 1–2 years to follow osteopenia, check vitamin D levels, and review 10-year fracture risk to guide next steps.
Products & Solutions to Explore
Nutrition
Food is the daily lever for stronger bones, steady energy, and metabolic resilience. Protein supports muscle and bone remodeling, while calcium-, vitamin D–, magnesium-, and potassium-rich foods create a bone-friendly environment. A Mediterranean-style pattern helps the heart and reduces inflammation, and in Miami’s heat, smart hydration keeps you moving safely. Build meals that are simple, satisfying, and repeatable so healthy choices are automatic.
Key Action Items
Include protein at each meal (about 25–35 g per meal; aim for 1.0–1.2 g/kg/day) to support muscle and bone strength.
Build a bone-smart plate most days: dairy or fortified alternatives, leafy greens, beans, nuts/seeds, and fruit; eat fish (especially salmon or sardines) twice weekly.
Target roughly 1,200 mg/day of calcium from food plus vitamin D sources (eggs, fortified milk or alternatives, mushrooms), keep sodium modest, and limit alcohol to no more than one drink per day.
Heat-proof your routine: carry water, sip regularly, and use electrolytes for longer outdoor activities to prevent dehydration and cramps.
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Supplementation
Supplements can fill targeted gaps when food alone isn’t enough, especially for vitamin D and calcium in bone health. Creatine may support strength and power as you age, helping mobility and fall prevention when paired with training. Omega-3s can complement a heart-healthy pattern if fish intake is low. Always personalize dosing with your clinician to avoid interactions and to match your lab levels and goals.
Key Action Items
Vitamin D3: consider 1,000–2,000 IU daily and adjust based on blood levels to stay in a healthy range.
Calcium: calculate your intake from food; if short, add only enough supplement to reach ~1,200 mg/day total, split into two doses with meals.
Creatine monohydrate: 3 g daily to support strength and muscle; stay well hydrated and discuss if you have kidney concerns or take diuretics.
If you rarely eat fish, consider a quality fish oil providing ~1 g/day of EPA+DHA to support heart health.
Products & Solutions to Explore
Gut Health
A well-nourished gut helps you absorb bone-supportive minerals, steadies blood sugar, and supports immunity. Fiber, fermented foods, and prebiotic-rich plants feed a diverse microbiome that favors healthy inflammation levels. Regularity, movement after meals, and stress care keep the system running smoothly. Keep medications and reflux care aligned with bone goals through periodic review with your clinician.
Key Action Items
Aim for 25–30 g of fiber daily by mixing fruits, vegetables, beans, whole grains, nuts, and seeds; add fermented foods like yogurt, kefir, or sauerkraut.
Include prebiotic foods (onions, garlic, leeks, oats, bananas) and consider a short probiotic course after antibiotics or travel if digestion changes.
Walk 10–15 minutes after meals and practice relaxed breathing to support digestion and blood sugar control.
Review long-term reflux or pain-relief medicines with your clinician yearly to ensure they’re necessary and bone-friendly.
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Skin Health
Miami’s sun is beautiful—and intense. Daily protection preserves skin integrity and reduces the risk of skin cancer while you obtain vitamin D from food and supplements instead of unprotected sun. A simple routine focused on barrier repair plus consistent sunscreen pays off at any age. Annual skin exams help you catch changes early and stay confident outdoors.
Key Action Items
Use broad-spectrum SPF 30+ every morning on face, neck, chest, and hands; reapply every 2 hours outdoors and wear UPF clothing, a wide-brim hat, and sunglasses.
Book a yearly full-body skin exam with a dermatologist and go sooner for any new, changing, or bleeding spots.
Get vitamin D from diet and supplements rather than deliberate sun exposure; avoid tanning beds.
Keep routines simple: gentle cleanser, daily moisturizer with ceramides, and a pea-sized retinoid at night 2–3 times weekly as tolerated.
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Movement & Exercise
Strength and balance training are the fastest ways to protect bone, joints, and independence. Resistance work stimulates bone and builds the muscle that stabilizes hips and spine, while brief impact and power drills improve bone signaling and reduce fall risk. Cardio supports your heart and stamina; mobility keeps you moving easily. Train smart in the heat—time your sessions and hydrate—to stay consistent year-round.
Key Action Items
Strength train 2–3 days per week with progressive resistance for legs, hips, back, and grip (e.g., squats, step-ups, rows, carries).
Add safe bone-loading most days: brisk walks with hills or stairs, short bouts of fast steps, and light, controlled hops or heel drops if comfortable; avoid deep, rounded-back lifting.
Practice balance and mobility daily for 10 minutes: single-leg stands near support, heel-to-toe walks, and gentle yoga or tai chi modifications.
Accumulate 150 minutes/week of moderate cardio (or 75 vigorous); in Miami’s heat, go early, choose shade/indoor options, and hydrate before and after.
Products & Solutions to Explore
Preventive & Longevity Considerations
Longevity isn’t only years—it’s the ability to move, think, and connect with ease. Sleep, stress care, and social ties lower inflammation and protect heart, brain, and bone. Simple home upgrades and routine checkups reduce fall and fracture risk, keeping you active and independent. A yearly medication review aligns everything you take with the life you want to live.
Key Action Items
Protect sleep: aim for 7–8 hours with a consistent wind-down, cool dark bedroom, and a device curfew 60 minutes before bed.
Audit your home for fall safety—clear clutter, secure rugs, add night lights and grab bars—and schedule annual vision, hearing, and dental checkups.
Keep alcohol modest and avoid smoking; practice daily stress resets like a 5-minute breathing break, a short walk in nature, or a call with a friend.
Review your medication list yearly to simplify dosing, spot interactions, and reduce drugs that may affect balance or bone.
Products & Solutions to Explore
Osteopenia & Fracture Prevention
Osteopenia means your bones are thinner than ideal, but with targeted action you can stabilize or even improve bone strength. The biggest levers are progressive strength training, adequate protein and calcium, sufficient vitamin D, and smart fall prevention. Periodic bone scans and fracture risk estimates help decide whether medication would protect you now. Your focus: strong legs and hips, steady balance, and daily habits that keep you upright and active.
Key Action Items
Create a bone plan with your clinician: review your bone density scan trend every 1–2 years, check vitamin D level, and estimate 10-year fracture risk to decide if medication is appropriate.
Work with a physical therapist or certified trainer to learn a bone-loading program and spine-sparing techniques for lifting, carrying, and daily tasks.
Meet daily targets: ~1,200 mg calcium (mostly from food), adequate protein at each meal, and consistent vitamin D; consider a small daily serving of prunes if tolerated.
Cut fall risk: practice balance daily, wear supportive footwear, get routine vision updates, and make home safety upgrades; consider hip protectors if you’ve had a prior fall.
