Just like your car, your body needs routine maintenance. We asked the experts to help us create this easy schedule for what to do when in your 20s, 30s, 40s

Daily

Floss - 20s, 30s, 40s

Even if you brush twice a day, decay-causing bacteria can still lurk between teeth. That sets you up for gum disease, which raises the risk of heart disease, stroke, and, if you’re pregnant, pre-term delivery. Gingivitis can affect even young adults: More than 50 percent of people over 30 have it.

Step on the scale - 20s, 30s, 40s

Studies show that people who weigh themselves every day are more likely to maintain a healthy weight.

Take a multi - 20s, 30s, 40s

Throughout your 20s, a multivitamin offers an essential boost of iron and folic acid. And no matter what your age, if you’re trying to get pregnant (or already are), you need these minerals to help prevent birth defects. In your 30s and 40s, the calcium and vitamin D in a good multi will help keep your skeleton strong.

Weekly

Get it on - 20s, 30s, 40s

Research has shown that having sex once or twice a week boosts by 30 percent your body’s production of immuno­globulin A, an antibody that sends viruses and bacteria packing.

Every 3-6 months

Open up and say “ahh” - 20s, 30s, 40s

You need to see your dentist at least twice a year to check for cavities, get a professional polishing, and keep up with x-rays. Make sure at least one visit each year includes an inspection of your lips, gums, and tongue for oral cancer: Because the disease spreads fast, early detection is crucial.

Screen for STDs - 20s, 30s, 40s

Most are curable, but if you put off testing, you could compromise your fertility and your health. Certain you’re not infected? Don’t be: Noticeable symptoms often don’t show up for months, or ever. Get screened if you’ve recently had a new partner, if the person you’re seeing has (or you suspect it), or if you’ve never been tested. The big three to check for are chlamydia, gonorrhea, and HIV. You can even order at-home tests through the mail.

Yearly

Show your doc some skin - 20s, 30s, 40s

Melanoma–the deadliest form of skin cancer–is on the rise in women, and 25 percent of those cases occur before age 40. See a dermatologist once a year for a full-body screening. And every couple of months, do a mirror check for moles that are asymmetrical, have irregular borders, change in color, or are larger than a pencil eraser.

See an ob-gyn - 20s, 30s, 40s

Show up for the routine poking and prodding (i.e., a breast and pelvic exam and a Pap smear) every year. If you’re at high risk for cervical cancer, ask your doctor for an HPV test too: Research shows that it’s nearly 40 percent better than the Pap at detecting precancerous lesions.

Have your eyes examined - 30s, 40s

Get tested for glaucoma, macular degeneration, and cataracts starting at age 35–earlier if the guy across the bar starts looking less than high-def.

Get a mammogram - 40s

Do it yearly starting at age 40. If you have a family history of breast cancer, get checked at least five years before the earliest age that cancer was diagnosed in your family. If you’re at very high risk, your doc may also recommend an MRI, which gives a more detailed picture of your breast tissue.

Every 2-3 years

Have a physical - 20s, 30s, 40s

Many women figure that a yearly ob-gyn visit covers all the necessary bases. But lots of health problems–including heart disease, the top killer of women–can’t be detected in your nether regions. In addition to any tests you’re due for, a doc should check your heartbeat, blood pressure, height, and weight.

Get a Pap smear - 30s, 40s

If you’re over 30 and have had two or more consecutive normal smears and no new sexual partners, it’s safe to reduce the frequency of your Paps.

Screen for diabetes - 40s

Get your blood glucose levels checked once you hit 45. Go earlier if you’re overweight, have a family history of diabetes, or are trying to get pregnant.

Every 5 years

Get a full lipid profile - 20s, 30s, 40s

Beginning at age 20, have your LDL, HDL, total cholesterol, and triglyceride levels checked. If your levels are high, you may need to be screened more frequently.

Get a thyroid check - 30’s, 40’s

More than eight out of 10 thyroid disease patients are women, and since the symptoms tend to be common complaints that are easy to dismiss (aches, fatigue, weight gain), you may not even realize you have a problem. Start having your thyroid hormone levels screened when you’re 35.

Avocados

Sure they’re high in fat, but avocados contain healthful monounsaturated fat, which has been linked to a reduced risk of cancer, heart disease, and diabetes. “Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are excellent for heart disorders,” says Ed Bauman, Ph.D., director of Bauman College. They’re loaded with fiber (11 to 17 grams per fruit) and are a good source of lutein, an antioxidant linked to eye and skin health.

Apples

“An apple a day really does keep the doctor away,” says Jonny Bowden, Ph.D., C.N.S., author of The 150 Healthiest Foods on Earth. Apples are loaded with the powerful antioxidants quercetin and catechin, which protect cells from damage - that means a reduced risk of cancer and cardiovascular disease, especially if you eat the skin. Research shows that the apple peel contains five times more polyphenols than the flesh. Apples and their skins pack a lot of fiber too (about twice that of other common fruits, including peaches, grapes, and grapefruit), which may help fight the battle of the bulge.

Blueberries

Antiaging superstars, blueberries are loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function. Studies show that eating blueberries slows impairments in motor coordination and memory that accompany aging. These little berries also reduce inflammation, which is inextricably linked with virtually every chronic disease from Alzheimer’s and Parkinson’s, to diabetes and heart disease. Other studies show that blueberries have much greater anticancer activity than other fruits.

Cabbage

In the vegetable world, the Brassica genus reigns supreme, and the cabbage is the most impressive of the lot. Brassica vegetables (including broccoli, bok choy) contain compounds called indoles, which have been shown to reduce the risk of cancer dramatically. “Eating cabbage more than once a week cut men’s colon cancer odds by 66 percent,” says Bauman. “Cabbage also stimulates the immune system, kills bacteria and viruses, and is a good blood purifier.” If you go for the red variety, you’ll also get a healthy dose of anthocyanins (the same pigment molecules that make blueberries blue), another powerful antioxidant with an anticancer punch.

Fish and Fish Oil

Eating fish helps cut the risk of heart disease, cancer, Alzheimer’s, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate depression. The American Heart Association recommends that adults eat at least two fish meals per week, especially wild salmon, herring, and sardines, because those varieties provide the most heart-healthy omega 3s. Avoid mercury-containing varieties like shark, swordfish, king mackerel, tilefish, and albacore tuna, says Roberta Anding, M.S., R.D., national spokesperson for the American Dietetic Association. (Chunk light tuna is okay.)

Garlic

Research shows that garlic lowers total cholesterol and triglyceride (blood fat) levels, helping prevent clogged arteries. “Two to three cloves a day cut the odds of subsequent heart attacks in half for heart disease patients,” says Bauman. “Garlic also tops the National Cancer Institute’s list of potential cancer-preventive foods.” Whole baked garlic helps

detoxify the body of heavy metals like mercury (from fish) and cadmium. Garlic also acts as an antibacterial and antiviral, boosting resistance to stress-induced colds and infections. Can’t stand garlic breath? Chew on a sprig of parsley

Mushrooms

Used for centuries in Eastern medicine, mushrooms have powerful effects on the immune system – especially the maitake, shiitake, and reishi varieties. “Mushrooms such as maitake help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure,” says Bauman. In fact, mushrooms are used as an adjunctive cancer treatment throughout Asia because of their ability to counteract the toxic effects of chemotherapy and radiation while simultaneously shrinking tumors. What’s more, Japanese researchers have found that regularly eating shiitake mushrooms lowers blood cholesterol levels up to 45 percent.

Almonds

Almonds are loaded with fiber and monounsaturated fat, both of which have been shown to lower cholesterol. According to the Food and Drug Administration, eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. And even though almonds are relatively high in fat and calories, studies show that eating almonds can actually help with weight loss (their protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating).

Eggs

The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients. “And for God’s sake, eat the yolks,” says Bowden. People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver.

Flaxseeds

Loaded with alpha-linolenic acid, an essential fatty acid that helps reduce inflammation, flaxseed has been used for centuries for medicinal and health reasons. Gandhi himself proclaimed, “Wherever flaxseed becomes a regular food item among the people, there will be better health.” Bauman adds, “The seed itself has terrific nutritional value, very usable protein, tremendous fatty acids, and minerals like magnesium, potassium, and zinc.” Additionally, they’re a great source of fiber.

Pomegranates

Pomegranates have up to three times the antioxidants of red wine and green tea – and the juice has been shown to reduce artery-clogging plaque, which in turn prevents heart disease and stroke. Research shows that long-term consumption of pomegranate juice may also help slow aging and protect against cancer.

Red Wine

A small amount of any kind of alcohol each day does your heart good by increasing HDL cholesterol and reducing the risk of blood clots. “Red wine also contains powerful antioxidants, reservatrol and saponins, which may provide additional cardiovascular benefits,” says Anding. Resist a refill, however: More than one drink daily has been linked to high blood pressure.

Dark Chocolate

When it comes to chocolate, bitter is better – at least in terms of health. The benefits of chocolate come from flavonols and antioxidants (the same disease-fighting chemicals found in cranberries, apples, strawberries, and red wine). The caveat: Only real cacao contains flavonols, so look for chocolate that boasts a high percentage of cacao (60 percent or more). Dark chocolate also has fewer calories than other varieties, and when eaten in moderation, it lowers unhealthy LDL cholesterol and prevents plaque from building up in your arteries.