6 Steps to Staying Well

1. Components of Good Health

Family history of inheritable diseases such as:
- breast cancer
- colon cancer
- diabetes
- hypertension
Physical examinations to evaluate:
- blood pressure
- body mass index
- breast exam
Regular screening tests, including:
- blood sugar test
- cholesterol
- pap smears
- mammography for women
- endoscopic exam of the colon

Blood pressure check with every periodic health examination
Obesity screening with every periodic health examination. Obesity is determined by a person’s body mass index (BMI). BMI equals a person's weight in kilograms divided by height in meters squared (BMI=kg/m2). People with a BMI over 30 are considered obese.
Fasting blood sugar test every 3 years beginning at age 45. Testing should be done earlier or more frequently if the person is obese, African American, Hispanic, Native American or Asian American. People also should be tested earlier or more often if they have:
- hypertension
- abnormal cholesterol levels
- a history of gestational diabetes
- a family history of diabetes in a first-degree relative
- polycystic ovarian syndrome
Fasting lipid profile once every 5 years after age 20.
Starting at age 45, an annual fecal occult blood test and/or sigmoidoscopy every 5 years, or double contrast barium enema every 5 years or colonoscopy every 10 years.

Mammogram every one or two years for women between 40 and 49 years of age; ever year for women over 50 years of age.
Pap smear for cervical cancer beginning at age 21 and every three years. At age 30, if you have a normal pap smear and a negative HPV test you can obtain a pap smear every 5 years. If you have normal pap smears your throughout your adult life, you may stop at age 65.
Clinical breast exam every year.

Tetanus booster every ten years, single booster dose of tetanus-diphtheria- pertussis vaccine between the ages of 19-64 years.
Pneumonia vaccine at 65 years of age, or earlier in people with chronic illness.
Influenza vaccine annually for people over 65 years of age, health care workers, and people with chronic illness, pregnant women, contacts and out-of-home caregivers of children < 6 months of age.
Hepatitis B vaccine is recommended for all health care workers, homosexual men, people with more than one sexual partner, intravenous drug users, hemodialysis patients and patients with weakened immune systems.
Measles-mumps-rubella vaccine is recommended for reproductive age group women, college students, health care workers or international travelers.
Varicella vaccine is recommended for day care employees or teachers of young children, reproductive age group women, college students, health care workers, international travelers, and close contacts of immunocompromised patients.
Shingrix/shingles vaccine for persons over age 50 and certainly by age 60.

Eat a diet rich in fruits, vegetables and whole grains--at least 5 servings per day.
Cook with oils that contain polyunsaturated or monounsaturated fat like olive oil or canola oil.
Choose chicken, fish or beans instead of red meat.
Consume white rice, white bread, potatoes, white pasta, soda and sweets sparingly.
Include dairy or calcium supplements in your diet.
Limit your alcohol intake to no more than two drinks per day maximum. One serving of alcohol is equivalent to 1 ounce of liquor, 5 ounces of wine, or 12 ounces of beer.
Refrain from using tobacco products, including chewing tobacco.
Strive to get a minimum of 30- 45 minutes of moderate exercise most if not all days of the week.
Always wear your seat belt.

Remember, an ounce of prevention is worth a pound of cure!