Wellness Guide to Good Health: Table of Contents
Helping You to a Healthy Lifestyle
Wellness Promotion
Wellness is a balance in all areas of your health…physical, mental and social. It is more than not having a serious illness. It means taking responsibility for your health. Wellness comes from your decisions and behaviors.
This guide will help you, in partnership with your personal provider, make informed decisions that can improve and maintain your health.
Maintaining a Healthy Body
Adult Health Screening Guidelines
Your personal provider will recommend a schedule of screenings appropriate to your health, age and sex.
Colon Cancer Screening
For all Americans, including those who smoke, colon cancer is the second leading cause of cancer death after lung cancer. You owe it to yourself and your family to follow screening guidelines.
Ear Care
Hearing problems can occur at any age, however as we get older changes from injury to disease may cause problems. Regular exams and avoiding injury or damaging loud noise can help you enjoy the sounds of your world.
Eye Care
Protect yourself from many common diseases by staying current with the immunizations recommended by your personal provider.
Immunizations/Vaccinations
Protect yourself from many common diseases by staying current with the immunizations recommended by your personal provider.
Oral/Dental Care
Regular care and scheduled examinations can help you maintain healthy teeth and gums. Good dental health helps avoid complications of certain dental diseases that may be lead to other complications.
Osteoporosis
Osteoporosis is a disease that thins and weakens bones, leading to increased risk of fractures. Often there are no early symptoms. It can affect both women and men.
Skin Care
Your skin may be vulnerable to a deadly form of cancer if you have frequent and severe sunburns, especially as a child. Report any suspicious changes to your personal provider. Regular exams can spot problems early.
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Women's Health Screening
Breast Cancer
Breast cancer is the most commonly diagnosed cancer in women. Learn what you can do to protect yourself.
Cervical Cancer
Cervical cancer screening, or pap smears, should begin at age 21 or within 3 years of becoming sexually active, whichever is earlier.
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Men's Health Screening
Prostate Cancer
One of the most prevalent types of cancer in men, prostate cancer typically develops after the age of 50 although it can occur earlier.
Testicular Cancer
Testicular cancer appears at two different ages: the first in young men during late high school or college, the second in the mid to late 50s.
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Wellness Choices
Nutrition
Caffeine
There has been no specific disease related to caffeine when it is consumed at levels less than 200 mg a day. This is about 2 cups of regular coffee. Some health conditions may be aggravated by excessive caffeine use.
Fats
Choose a diet that is low in saturated fat, trans fat and cholesterol, and is moderate in total fat.
Fiber
Fiber is found in plant foods. It is often removed from foods during processing or refining. Diets with adequate fiber promote digestion and good health.
My Food Pyramid
The United States Department of Agriculture updated its format for guiding people toward healthy eating.
The new MyPyramid format is based on the idea that individually tailored nutrition guidelines are more helpful than a “one size fits all” guideline.
Nutrition Supplements
Evidence strongly supports eating a diet containing a wide variety of lightly processed foods, such as fruits and vegetables, whole grains, lean meats, low-fat dairy products, nuts and seeds, to obtain important nutrients.
Reading Food Labels
Almost every item in the grocery store displays the Food and Drug Administration food label. You can make healthier foods choices if you understand how to read the label.
Salt
Reducing salt in your diet may pay big dividends in reducing or avoiding high blood pressue. Many people can reduce their chances of developing high blood pressure by eating less salt.
Sugars
Empty calories from sugar may cause weight problems and poor health. Choose beverages and foods that will limit your intake of sugars.
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Weight
Evaluate Your Body Weight
Being overweight may increase your risk for high blood pressure, high blood cholesterol, heart disease, stroke, diabetes, certain types of cancer, arthritis, and breathing problems.
Manage Your Weight
Reaching and maintaining a health weight is an ongoing process. Weight increases when high calorie food is eaten, there is a lack of physical activity and equipment and vehicles are used to save time and energy.
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Healthy Choices
Alcohol
If you drink alcohol, only have it in moderation. Moderate use is 1 drink or less a day for women and 2 drinks or less a day for men.
Complementary and Alternative Medicine
Complementary and alternative medicine, or CAM, is gaining attention throughout our country. CAM is a group of various medical practices and products that are not currently considered to be part of conventional medicine.
Exercise/Fitness
Physical activity can help you achieve and maintain a healthy weight, which is important for good health. People of all ages can improve health and fitness by including moderate amounts of physical activity in their daily lives.
Herbal Therapies
Herbal medicine is an example of complementary and alternative medicine. Because an herb is “natural” does not always make it a safe choice.
Tobacco
Avoid tobacco products in any form. Tobacco use is the single most preventable cause of death. It is a significant risk factor for heart and lung disease, stroke, and some cancers. Smoking while using oral contraceptives increases risk of heart and blood vessel disease, and blood clot problems, especially after age 35.
Water/Fluids
Water makes up 55 – 65% of our body weight. Water is needed for all body fluids. It balances acids, moves nutrients, and holds our electrolytes, which are salts needed for our body to perform certain functions. Most people should drink 8 – 10, 8-ounce glasses of fluids a day. You don’t have to drink only water.
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Taking Care of Yourself
Antibitiotic Overuse
Antibiotics can cure bacterial infections, but they never cure viral infections.
Depression
Depression can result in distress and disability. Use the following list to determine if you or someone you know is suffering from depression. Depression can be treated successfully with therapy and/or medication.
Family Violence
Family violence is a serious problem for many families. This includes domestic violence, child abuse and elder abuse. It affects men, women and children.
Medication/Drug Use
Medications are used to help manage medical conditions, treat injuries and infections, and relieve discomfort as well as other symptoms. Some medications are available only from a pharmacy and require a prescription.
Stress
Stress is a normal part of everyone’s life. Some stress can be good, but too much stress can interfere with your usual activities and contribute to many medical and emotional problems.
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Sexual Health
Contraception
Today there are many options for contraception (birth control). Sexual abstinence is the only 100% effective method, but many others are highly effective when used correctly.
Safe Sexual Practices
Avoid high-risk sexual behavior to avoid sexually transmitted diseases (STDs):
Sexual Concerns
Sex can be an important part of a loving, committed, adult relationship. Problems with sexual health can be the result of medical conditions such as vascular disease or diabetes.
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Pregnancy
Care After Delivery
The first few months after pregnancy are especially important for the health of mothers and babies. Important aspects of care during this time period include:
Planning and Prenatal Care
Many of the risks for a pregnant woman and her developing baby can be eliminated or decreased by actions taken either before pregnancy or in the first few weeks after conception (before pregnancy can even be diagnosed).
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Safety
Fall Prevention
Falls are a leading cause of nonfatal injuries and hospitalizations among older persons. Adapt your home environment to prevent falls.
Firearm Safety
Secure or remove firearms from your home.
Fire and Burn Prevention
Use safety precautions to prevent burn injuries. This includes scalds from food, burns from fires, and electrical burns. Most fires and burn injuries are preventable.
First Aid
Learn emergency first-aid procedures. Acting quickly in an emergency is essential. Taking action in the first few minutes can mean the difference between recovery, disability, or death.
Food Safety
Eating food that contains harmful bacteria, toxins, parasites, viruses or chemical contaminants causes foodborne illness.
Home Safety
Eliminate potential safety hazards in the home and yard. There are more than 4 million serious injuries in homes every year. Kitchens, bathrooms, workshops, and yards present the most risks.
Poison Prevention
Eliminate potential poison hazards. Poisonings occur in infants or children who have access to toxic substances. In some situations, poison may be used in a suicide attempt. In older persons, the poison is usually taken mistakenly.
Vehicle Safety
Proper use of lap and shoulder belts has been shown to reduce the risk of motor vehicle injury and death. Unrestrained children are ten times more likely to die in a motor vehicle crash than restrained children.
Water Safety
Drowning is a leading cause of injury death. Parents are often nearby when drownings occur. In young children, drownings can occur in swimming pools and natural bodies of water. Children under 4 years of age often drown in bathtubs. All drownings are preventable.
Your first step towards a healthy lifestyle is making an appointment with your family doctor. Together, you and your doctor can create a preventive care plan. Would you like to find a primary care doctor?
Download the complete Wellness Guide in PDF format. (720 KB)
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