Age-Related Depression, Mood and Stress
About 15% of older adults have depression but half of them do not get care even though depression in older adults is treatable. Depression can be often overlooked in older adults because it may be viewed as a symptom of a different condition (e.g. fatigue, abdominal pain, headache, confusion, memory loss). Depression may also be mistaken as a part of “normal aging.”
Age-Related Preventive Screenings
With age comes an increased risk for developing new health problems. It’s important to keep up a regular schedule of check-ups, so your doctor can monitor existing conditions and recommend additional age-related preventive screenings if necessary.
Organizations such as the American Cancer Society and the American Heart Association have established recommendations for when certain screenings should begin and who should get them. What’s right for you will also depend on such factors as your gender, whether you smoke or drink, your family medical history, and any existing medical conditions.
Aging and Hearing
About 30 percent of adults over age 65 have some age-related hearing loss, commonly caused by either a change in the nerves or structure of the ear, or an outside factor like long-term exposure to loud noises, medical conditions or drug side effects.
Hearing loss usually progresses gradually, and might not be noticeable at first. Common signs are difficulty hearing high-pitched sounds or understanding conversations over background noise, finding some sounds to be too loud, or hearing ringing in one get one or both ears (tinnitus).
For a timely diagnosis and treatment, report any hearing loss symptoms as soon as possible. If needed, hearing aids can be life-changing, and there are also technologies available to help people with hearing impairments translate speech to text on televisions, computers, phones and smart devices.
Aging and Relationships
There’s a connection between emotional and physical health, and the types of relationships a person has as he or she ages. Experts say that the number of friends you have doesn’t matter as much as whether your emotional, spiritual and social needs are being met.
Healthy and rewarding connections can come from all sorts of places, such as your relationship with your spouse, friends, colleagues and even pets. Participation in social activities, volunteer work and hobbies can also benefit your emotional health.
Aging and Sleep
Ever notice that it’s harder to get a good night’s sleep now than when you were younger? Aches and pains, a weaker bladder, acid reflux—even minor health concerns can have a major effect on a person’s ability to fall asleep and stay asleep.
Without a good night’s sleep, you may feel groggy and less sharp, and continued lack of sleep may raise your risk of medical problems such as type 1 diabetes, depression, high blood pressure, obesity and heart disease.
Take a look at your habits surrounding caffeine and alcohol intake, sleep aids and the use of electronics near bedtime. Medication side effects or health conditions may be causing insomnia. If sleep problems persist, talk to your doctor or consult with a sleep expert.
Aging and Vision
Aging and vision problems don’t have to go hand and hand. Maintaining a healthy lifestyle that includes exercise, weight management, sun protection and not smoking can help you age-proof your vision and avoid some of the eye diseases common in older people—such as glaucoma, cataracts and macular degeneration.
While some people’s bad eyesight can be addressed with corrective lenses or surgery, not all vision problems are correctable. Low vision, for example, is a common chronic problem that interferes with quality of life. And though it can’t be corrected, there are services available that can help make daily activities easier.
All age-related vision problems are best treated when they’re caught early. Practice prevention by getting regular eye exams and encouraging loved ones to do the same. And be sure to tell your doctor about new symptoms.
Avoiding Injuries as You Age
As we age, it’s normal to slow down a bit, have less energy and not be as strong as we once were. These factors also make us more susceptible to injury. Injuries caused by falls are the most common reason older adults visit the emergency room, and falls are the leading cause of death in people over 65.
Reducing your risk of injuries as you age is possible if you maintain a healthy and active lifestyle, practice safety and prevention in the home, and share any health concerns with your doctor right away.
Babies and Toddlers: Developmental Milestones
The first weeks, months and years of a child’s life are full of big changes. In the blink of an eye, that cuddly newborn becomes a talking toddler, constantly on the run. Since development happens rapidly in the early years, knowing what to expect at each stage gives parents and pediatricians insight into whether the child is on track. Milestones track progress in a wide variety of developmental areas, including growth, hearing, vision, balance and coordination, verbal and social skills, and toileting, among others.
If a child misses a milestone, identifying the delay early allows for timely monitoring and interventions if necessary.
Parents and caregivers can support their child’s learning, development and emotional security with lots of positive interaction and age-appropriate activities that practice specific skills.
Babies and Toddlers: Nutrition
Providing adequate nutrition is an important part of caring for babies and toddlers. Mothers are encouraged to breastfeed their infants to provide optimal nutrition and important immune factors. If needed, guidelines are available to make bottle-feeding successful.
Balanced nutrition includes a variety of factors, including diet, exercise and mealtime management. Government organizations provide guidelines for the appropriate amount of grains, vegetables, fruits, dairy and protein for children. Parents should strive to provide structure and set limits for toddlers during mealtimes. As much as possible, parents should use mealtimes to encourage social interaction and demonstrate healthy eating behaviors.
Although toddlers tend to be picky, it’s important to encourage them to eat a variety of nutrient-dense foods. Children may be more cooperative if they participate in the selection and preparation of their meals.
Health care providers can give additional guidance regarding nutrition for babies and toddlers.
Babies and Toddlers: Teething and Dental Health
When caring for babies and toddlers, don’t underestimate the importance of teething and dental health. In fact, caring for baby teeth is just as important as caring for adult teeth. Baby teeth prepare the way for adult teeth to erupt through the gums. If they decay or are removed too early, orthodontic treatment is necessary to make space for the adult teeth to come through.
Government organizations provide recommendations for dental cleaning and exams. The first dental exam should be scheduled by the child’s first birthday. Dental exams and cleanings are recommended every six months. Some children may require more frequent visits to maintain oral health.
Diet is an important part of maintaining dental health in babies and toddlers. For example, parents should provide nutritious snacks and save sugary treats for special occasions. Also, it’s important to avoid putting a child to bed with a bottle of juice, milk or formula, which can cause cavities.
Children may need orthodontic care to prevent or correct problems involving the teeth, jaws or bite. If braces are used, parents should follow recommendations to help eliminate or reduce dental health problems.
Boosting Your Mood
Most people experience times when they feel unhappy, restless or irritable. There are several natural methods for boosting your mood, as well as treatments to discuss with your doctor if natural methods aren’t fully effective.
Taking steps to improve physical health can help boost mood and ward off depression. For example, many types of exercise have mood-boosting benefits, especially if they involve being outdoors. Try walking, playing a team sport or pumping iron at the gym. Diet also plays an important role in maintaining emotional health. Be sure to eat a diet rich in whole grains, lean meats, vegetables, fruits, beans and nuts.
Interacting with others can also help boost a person’s mood. Call a friend or family member to discuss problems or concerns. Get involved in community and volunteer activities to reach out to others and make a difference.
Be sure to discuss feelings of unhappiness, stress or anxiety with your doctor. Some people may need medication or other therapies to stabilize their mood. Remember to stay positive. Reflecting on positive thoughts, feelings and experiences can boost your mood and help you stay balanced.
Chronic Disease Survivorship
Chronic disease survivorship includes diagnosis, treatment and time after treatment. Throughout survivorship, there is a focus on quality of life.
For some, it may be difficult to feel like they can “move on” with their lives after diagnosis and treatment. This is because many treatments for chronic disease leave lingering side effects and fears of possible recurrence. Feelings of isolation and being misunderstood may also occur.
Meet with your doctor to discuss all phases of survivorship, for you or a loved one.
Chronic Pain
Pain is considered chronic when it persists for more than 12 weeks. Some cases of chronic pain last for years.
Treatment plans for chronic pain usually include symptom relief and support. Members of a multidisciplinary team work together to help patients manage chronic pain. These doctors and specialists include neurologists, neurosurgeons, orthopedists, orthopedic surgeons, anesthesiologists, physiatrists, oncologists, physical therapists, occupational therapists and nurses. Social workers and case managers are also vital for coordinating chronic pain care.
The goal of chronic pain management is to improve daily function and quality of life. Health experts encourage patients and families to actively participate in treatment programs, a strategy that helps optimize treatment outcomes.
Common Childhood Illnesses
Children are more susceptible to sickness due to their underdeveloped immune systems and their high exposure to germs at schools and child care facilities. Most children may have 6 to 8 colds a year. Other common childhood illnesses include allergies, skin problems, eye conditions, neurological issues and gastrointestinal conditions. It’s important to understand which conditions affect certain age groups as well as the degree of severity.
To promote good health, parents should know the symptoms of common childhood illnesses and how to manage them before they progress to an advanced stage. Always consult a health care provider for specific advice on managing common childhood illnesses.
Diabetes-Friendly Recipes
People living with diabetes face many questions when it comes to diet and meal planning. The goals of healthy eating for those with diabetes are to support a healthy weight and maintain blood glucose levels. With a little instruction and inspiration, it is easy to accomplish these objectives – deliciously.
Like anyone following a healthy lifestyle, people with diabetes should opt for plenty of vegetables, fruits and lean protein. Sugary foods, starchy vegetables and refined carbohydrates should stay on the shelf. But dark leafy greens, protein-packed beans and other legumes, fish (those rich in omega-3 fatty acids like salmon and trout) and fiber-rich whole grains like barley, provide a wide variety of tastes and nutrients to combine creatively.
The right recipes ensure that people living with diabetes can say “yes” to dessert. Delicious berries and other fruits (fresh or dried) combined with yogurt, ginger, nuts and even a touch of whipped cream can tempt everyone at the table while ensuring optimal health.
Dieting and Weight Loss
A healthy weight is important to overall health. Dieting and weight loss may help maintain a healthy weight. A healthy diet includes fruits, vegetables, proteins, and unsaturated fats.
Researchers are studying fad diets and overeating in order to make the healthiest diet recommendations for weight loss and introduce new appetite controlling drugs.
Digestive Disorders
Digestive disorders affect millions of Americans each year. These conditions involve the digestive tract, which is also known as the gastrointestinal (GI) tract. The GI tract includes the esophagus, liver, stomach, small and large intestines, gallbladder and pancreas.
Digestive disorders encompass a variety of diseases ranging from mild to severe. Common digestive disorders include gastroesophageal reflux disease, cancer, irritable bowel syndrome, lactose intolerance and hiatal hernia.
The most common symptoms of digestive disorders include bleeding, bloating, constipation, diarrhea, heartburn, pain, nausea and vomiting. Accurately diagnosing digestive disorders involves collecting a thorough medical history and conducting a physical examination. Some patients with digestive disorders may need more extensive diagnostic evaluations, including endoscopic procedures, lab tests and imaging.
End of Life Care
According to the National Institute on Aging, end of life care is the support and medical care given to a person during the time surrounding his or her death. This care, which may involve palliative and hospice care, may last only days, when illness comes on suddenly, or it can extend for months or longer for those with chronic illnesses.
The goal of end of life care is to ease pain, provide emotional and spiritual comfort, plan for advanced care, and improve a person’s overall quality of life.
Exercise
Physical exercise is vital for achieving and maintaining physical, heart and lung fitness. Health professionals agree that exercise doesn’t have to be vigorous or excessively long in duration to be beneficial. In fact, they recommend moderate and balanced exercise routines. For example, people should strive for at least 30 minutes of moderate, uninterrupted physical activity on most days of the week (daily if possible).
Health and fitness experts recommend participating in two types of exercise each week to achieve aerobic health and muscle strengthening. Muscle strengthening activities should be done twice a week and are designed to target the hips, legs, chest, back, arms, stomach and shoulders.
Individuals with health conditions or concerns should consult their health care provider before starting an exercise program.
Eye Safety
Keeping your eyes safe and healthy is important at any age. Eye injuries affect about 2.5 million people every year.
Eyes can be injured from everyday activities such as spending too much time looking at a computer or irritation from wearing contact lenses. Injuries to the eye can also happen at work, at home and outside.
Get tips on how to protect your eyes and when to seek treatment from your doctor.
Food Allergies
Affecting over 2 million Americans and increasing in both incidence and severity, food allergies occur when a person’s immune system is triggered by a type of food or ingredient and “overreacts” to it, flooding the body with antibodies and hormones that cause itching, swelling, and other symptoms. The substance that sets off the reaction is called an allergen, and examples include milk, shellfish or peanuts.
In addition to hives, itching and gastrointestinal symptoms, the person experiencing a food allergy reaction may develop anaphylaxis, a life-threatening medical emergency characterized by rapid heartbeat, swelling of the lips, tongue and throat, confusion and difficulty breathing.
Most true food allergies develop in childhood, and are different from food intolerance, which is a separate condition that does not involve an immune system reaction.
For people with food allergies (or parents of affected children), a doctor may be able to identify a food allergy through a combination of history and physical exam, skin test, blood test, or carefully-supervised food challenge. Once the allergen is identified, it’s essential to avoid that food. Adults and children with severe food allergies may carry an emergency injection kit of epinephrine in case of accidental consumption.
Gluten-free Recipes
Gluten is a protein found in wheat, rye, barley and some oats. Although avoiding gluten is a popular trend, only people living with celiac disease need to eliminate gluten from their diet. In celiac disease, eating foods containing gluten can damage the lining of the small intestine and result in serious malnutrition, pain, nerve damage and other problems.
Diagnosis of celiac disease involves a blood test and a biopsy of the intestine. If the tests are positive, the doctor will recommend eliminating all gluten to help the intestinal lining heal and better absorb nutrients from food.
This is harder than it sounds, since gluten is present in all foods made with wheat, rye or barley – and a lot of other foods as well, including soy sauce, gravy, canned soups, nutritional bars and supplements, and prepared foods.
Lots of good food is naturally gluten free, such as fresh, unprocessed vegetables, fruit, fish, nuts, beans and lean meat. Carefully curated recipes can lower the risk of accidentally eating gluten and provide good nutrition to support a healing digestive tract.
Gout-friendly Recipes
Gout is no longer a disease of rich monarchs who overindulge in fatty meats and wine, but a health problem that can affect anyone. Foods rich in purines can raise blood levels of uric acid. Deposits of urate can form crystals in the joints, resulting in gout’s miserable inflammation and pain.
Males, and people living with kidney problems, obesity, high blood pressure and high levels of fat in the blood are especially at risk.
In addition to medication, regular exercise, weight loss, adequate hydration and avoiding alcohol, meal planning with the right recipes can reduce levels of uric acid in the body – and the resulting painful crystal formation.
From hors-d’oeuvres to desserts, smoothies, muffins, soups, pizza, wraps, sandwiches and seafood recipes, healthy, low-purine foods can help people with gout avoid flare-ups while enjoying dishes delicious enough for royalty.
Hair Problems
Hair problems are common and can hinder a person’s efforts to maintain a healthy, attractive appearance. Whether they affect men or women, hair problems can diminish self-esteem and self-confidence. Many forms of hair problems, including baldness and excessive hairiness, require clinical care by a health care professional.
Ethnic background, hair type, illness and age are all factors that may impact a person’s susceptibility to hair problems. For example, as people, age, their rate of hair growth decreases.
Physicians use a variety of diagnostic and treatment strategies to manage hair problems.
Heart Conditions
Heart disease accounts for 1 in every 4 deaths in the U.S., according to the Centers for Disease Control and Prevention (CDC). It is the leading cause of death for both American women and men.
Cardiovascular disease includes stroke, coronary heart disease, high blood pressure and rheumatic heart disease. The most common type of heart condition is coronary heart disease, according to the CDC.
Heart conditions develop when plaque builds up in the arteries, causing a narrowing of the interior of the arteries. As the arteries narrow, the flow of blood is decreased or blocked. In some cases, plaques can rupture and cause blood clots to form.
Understanding the anatomy of the heart, cardiac diagnostic tests, common symptoms of heart conditions and strategies of prevention will help safeguard cardiovascular health.
How Digestion Works
The human body uses the process of digestion to break down food into a form that can be absorbed and used for fuel. The organs of the digestive system are the mouth, esophagus, stomach, pancreas, liver, gallbladder, small intestine, large intestine and anus. Recognizing how these organs work together to digest food is key to understanding how digestion works.
The digestive process begins in the mouth. Even before eating begins, the anticipation of eating stimulates glands in the mouth to produce saliva. The digestive system carries out three primary processes: mixing food, moving food through the digestive tract (peristalsis) and using chemicals to break down food into smaller molecules.
Consult a health care provider about specific questions regarding how digestion works and any related digestive health problems.
Men’s Health Screenings
It’s important for men to be proactive in maintaining their personal health. Keeping up with routine health care activities helps promote long-term health and wellness. For example, health experts recommend maintaining a schedule for men’s health screenings.
Specific tests and screenings are suggested for men within various age groups, ranging from age 18 to 65 (and above). Many health screenings, such as blood pressure and depression, can be conducted during routine physicals. Other tests must be scheduled separately.
Men are at risk for several types of cancer, including prostate, colon and lung. Following guidelines for screening will help doctors identify these cancers as early as possible, which is key to optimizing treatment outcomes.
Keep in mind that guidelines for men’s health screenings are not meant to replace advice or guidance from a health care provider. Published guidelines may provide helpful topics to discuss during routine medical appointments.
Physical Activity for Heart Health
For decades, doctors have been promoting the health benefits of physical exercise.
Exercise yields a variety of heart-related benefits. For example, it lowers blood pressure and improves blood cholesterol. Physical activity also reduces the risk of diabetes, a leading risk factor for heart disease. Combined with a heart-healthy diet, physical activity makes it easier to maintain a healthy weight — a key lifestyle strategy for heart disease prevention.
A balanced fitness plan for heart health should include a variety of exercises. Aerobic exercise is vital because it gets the heart pumping, strengthening the heart muscle. Heart-healthy fitness routines should also include resistance training and flexibility workouts.
For some, getting started is the hardest part of an exercise program. For others, staying motivated is the biggest challenge. Setting realistic fitness goals and monitoring progress are vital for staying on track. As fitness milestones are achieved, stay focused and remember the importance of physical activity for heart health.
Protecting Your Memory
Protecting your memory involves protecting brain health. Regardless of age, several simple strategies can be used to strengthen and stimulate healthy brain activity.
Research shows that staying physically active is one of the most important things people can do to safeguard their health and protect their memory. Getting plenty of sleep, managing stress and staying socially active are all good habits to help brain health and memory.
Watch Your Weight
According to the CDC, more than 70% of U.S. adults older than 20 are either overweight or obese. Extra weight is a concern because it may cause new health issues or worsen already existing health problems. Body mass index (BMI) is a measure of body fat based on height and weight. A BMI of 25 to 30 is considered overweight. A BMI over 30 is considered obese. To help you figure out if your weight is within a normal range, you can use a BMI calculator.
Staying at a healthy weight is especially important if you have or have had any of the following conditions:
Heart disease
Type 2 diabetes
Stroke
High blood pressure
Cancer of the uterus, gallbladder, kidney, stomach, breast, or colon
High total cholesterol level
Arthritis, especially osteoarthritis of the back, knees, and hips.
If your weight is not in the healthy range for your height and build, the best way to lose weight is to set a reasonable goal and lose it slowly and gradually. For example, lose 1/2 to 1 pound a week. An initial weight loss goal of 5% to 7% of body weight is realistic for most people. Develop a healthy pattern of eating and exercising that you can follow for the rest of your life.
Healthy tips for maintaining your weight
Calories
Remember, a calorie is a calorie. It doesn’t matter if it is from fat, protein, or carbohydrate. High-fat foods generally have more calories than foods that are high in carbohydrates or protein. But the truth is, the best way to lose weight is to eat fewer calories than you burn each day. Many types of diets can help with weight loss. These include low-calorie, low-carbohydrate, and Mediterranean diets. You can eat a larger amount of foods that are low in fat as long as they are also low in calories. But be sure to check labels or read educational materials to make sure. Maintaining healthy eating behaviors is more important than choosing a certain diet.
Low-calorie. Low-calorie eating plans can cause weight loss through taking in fewer calories than you burn. This creates an energy shortage. It triggers the body to use stored body fat for energy. Certain types of foods are not restricted, just the number of calories consumed.
Low-carbohydrate. Low-carb diets trigger your body to lower insulin (a hormone that causes hunger) and burn stored fat for energy. This eating plan limits refined carbohydrates such as white bread, white rice, pasta, crackers, and sweets.
Mediterranean. This eating plan is based on the eating patterns of people who live in the Mediterranean region. It stresses healthy fats found in olive oil and nuts along with plenty of fresh fruits, vegetables, whole grains, legumes, and fish. It also allows wine in moderation, with meals. On this plan, you would avoid red meats, dairy, and processed foods.
Good choices
Fruits, vegetables, and other foods that are low in fat and calories can also help reduce your risk for heart disease, stroke, and cancer.
Breakfast
Start your day off right by eating breakfast. If you drink juice with breakfast, choose 100% fruit juice (canned, from a carton, or freshly squeezed). Spruce up your breakfast–a banana or handful of berries will liven up your cereal, yogurt, waffles, or pancakes. Take a piece of fruit to munch on during your commute.
Other healthy ideas
Use butter and margarine sparingly. Even better, switch to reduced-fat margarine or try jelly on your bread, bagels, and other baked goods.
Use light or low-fat dairy products. This includes milk, cheese, yogurt, or sour cream. Drink 1% or skim milk. You will still get the nutrients and taste but not the fat.
A little bit of salad dressing goes a long way. Use just 1 tablespoon of dressing. Even better, use light or fat-free salad dressing. The same idea applies when using condiments. A little mayonnaise is all you need. Or use the light or fat-free kind.
Choose the leanest cuts of meat. These include such as beef round, loin, sirloin, pork loin chops, turkey, chicken, and roasts. All cuts with the name loin or round are lean. If you cook it yourself, trim all visible fat and drain the grease.
Use oils sparingly. Try olive and canola oils. Bake chicken without the skin. Choose a potato instead of French fries.
Choose healthy, quick, and easy-to-grab foods. Try little bags or containers of ready-to-eat vegetables (such as celery sticks, cucumber wedges, cherry tomatoes, and baby carrots). Or make healthier choices for snacks that are store-bought, such as pretzels. Keep them with you in your briefcase, handbag, office, car, and home.
Choose low-fat or fat-free baked goods, cookies, and ice cream. They still taste great. Cut down on the portion size and how often you eat these items. Or choose fruit. It tastes great, is filling, and provides energy.
Eat when you are hungry and stop when you are full. Take smaller portions. Never go back for seconds.
Think small when dining out. Restaurant servings are often twice the size of a single serving. When dining out or ordering in, ask for half of a serving or a doggy bag. That way you won’t be as full, and you can have some tomorrow.
Be careful when ordering fast food. Fast food doesn’t have to be high in fat and calories. Try ordering a lean roast beef or grilled chicken sandwich. Stick with regular and small portion sizes. Order items without the cheese.
Cut down on drinks and sweets. Try not to drink alcohol or drinks with added sugar, and avoid most sweets (candy, cakes, cookies).
Exercise
Regular exercise is critical to effectively manage your weight. Here are some exercise tips for staying at a healthy weight:
Try everything. Aerobic exercises and strengthening exercises burn calories by increasing heart rate. Try to include all 4 types of exercise: endurance, strength, balance, and flexibility.
Exercise doesn’t have to be hard. Physical activity doesn’t have to be strenuous to give you health benefits. No matter what your age, you can benefit from a medium amount of physical activity. Do this each day if possible. You can reach a medium amount of activity in longer sessions of moderately intense activities (such as 30 minutes of brisk walking). You can also reach it in shorter sessions of more strenuous activities (such as 15 to 20 minutes of jogging).
Start with short bursts of activity. If you have not been active, you should start with short intervals (5 to 10 minutes) of physical activity. Slowly build up to the activity level you want to achieve.
Talk with your healthcare provider if you have chronic health problems. Before starting a new exercise program, talk with your provider if you have ongoing health problems (such as heart disease, diabetes, or obesity). Also talk with your provider first if you are at high risk for these conditions.
If you’re older, see your provider first. If you are older than 50 and plan to begin a program of vigorous physical activity, first talk with your healthcare provider. This is to be sure you don’t have heart disease or other health problems.
Start slow. Increase the exercise intensity as your strength and endurance grow.
Do things that you enjoy. If you like to walk and talk with friends, find a partner and develop a walking routine. If you want to release stress-related energy or anxiety, try kick boxing. The point is to get involved in an exercise program you will enjoy!
Find ways to be active throughout the day. Use the stairs instead of the elevator. Do wall pushups while you wait for the breakfast coffee to brew. Park at the far end of the parking lot and walk briskly to the building. Even small changes—when done regularly—can make a big difference in your overall fitness level.
Don’t get discouraged if you miss a day. Vacations, illness, and schedule changes may interrupt your exercise plans. Just get back on track when the interruption is done.
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Women’s Healthcare Guidelines
The National Women’s Health Information Center offers the following 10 things you can do to help live longer, live better, and live happier:
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Be informed. Learn about health promotion and disease prevention and ask your healthcare provider for specific information regarding your needs.
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Be good to your bones. For healthy bones, be sure to replenish your stock of calcium every day with plenty of foods such as milk and other dairy products, tofu, leafy green vegetables, canned salmon or sardines, and calcium-fortified juices or breads. Speak with your healthcare provider about calcium supplements.
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Don’t use illegal drugs and limit alcohol. For women, the definition of moderate drinking stops at one drink a day. The National Institute on Alcohol Abuse and Alcoholism defines a drink as one 5-ounce glass of wine, one 12-ounce bottle of beer or wine cooler, or 1.5 ounces of 80-proof distilled spirits. Remember that the alcohol content of each type of drink can vary widely. Where illicit drugs are concerned, there is no such thing as “safe” or “moderate” use.
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Take medicine wisely. Read the labels, follow the instructions carefully, and remind your healthcare provider or pharmacist about any other medicines or supplements you might be taking that could interact with your medicines. For your safety – to lower your risk for adverse side effects or medicine interactions, you should also let your healthcare provider know if you use any illicit or “recreational” drugs. If you have any questions about possible side effects, call your healthcare provider or pharmacist.
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Play it safe. Avoid injuries. Buckle up. Wear motorcycle and bicycle helmets. Use smoke and carbon monoxide detectors. Wear sunscreen and UV protected sunglasses. Use street smarts and common sense. Practice safe sex by using condoms to protect against sexually transmitted infections.
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Get checked. Get regular checkups, preventive exams, and immunizations. Don’t forget self-exams, too. These include skin, oral, and breast self-checks.
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Don’t smoke. Smoking is the leading preventable cause of death in our country.
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Eat smart. It is the secret to good health. Eat plenty of fruits, vegetables, and whole grains. Enjoy a variety of foods, balance foods from each food group, and exercise in moderation.
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Get moving. The other secret to good health: just 30 minutes of physical activity, accumulated over the course of each day, can radically improve the way you look and feel, both physically and mentally.
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Be happy. Take time for yourself. Get connected with family, friends, and community. Do things you enjoy!
Preventing Skin Cancer
Skin cancer prevention is all about practicing sun safety and avoiding harmful ultraviolet (UV) rays. Prevention includes minimizing sun exposure (especially during the hours where the sun is the highest), staying away from tanning beds, using sunscreen regularly, and wearing protective clothing and eyewear.
Following steps for skin cancer prevention is an important part of a healthy lifestyle. According to the American Academy of Dermatology, skin cancer is the most common cancer in the U.S., with 1 in 5 Americans developing the disease during their lives. The most common skin cancers, squamous cell carcinoma and basal cell carcinoma, are very treatable if caught early. Melanoma is responsible for most skin cancer deaths, but it too can be successfully treated if diagnosed before the cancer spreads to the lymph nodes.