Heart Disease.  Risk factors for heart disease include high blood pressure, high cholesterol, diabetes, smoking and a family history of heart disease.  Heart disease is America ’s #1 killer.  Stroke is #3 and the leading cause of disability.  

• Exercise at least 30 minutes a day, 3 days a week.  It is best to do more intense exercise such as walking 2-3 miles in 30-40 minutes, 5 days a week.  Weight bearing exercise helps build strong bones.
• Eat a healthy diet.  Choose foods low in fat with varied food groups and plenty of fruits and vegetables.
• Do not smoke.
• Keep your stress down.  Stress can play a part in many physical symptoms and disease.  If stress is a problem for you, talk with your doctors or nurses. 
• Tell your doctor right away if you notice any chest pain, pressure, pain around your shoulder or neck, lightheadedness, sweating, nausea or shortness of breath.

Obesity.  50% of Americans weigh too much.  If you are obese, you are at increased risk for high blood pressure, high cholesterol, heart disease, diabetes, and arthritis.

• Eat a healthy diet.  Consume foods from all food groups.  Eat a high fiber diet and include plenty of fruits, vegetables and grains low in fat.  Three to five daily servings of dairy products (or 1200 mg elemental calcium) and vitamin D will help to keep your bones healthy.  Eat less sodas, sweets, salty snacks and alcohol.  Eat three meals a day.
• Exercise

Colorectal Cancer (ColonCancer).  Colorectal cancer is cancer of the large intestine and rectum.  It develops from a growth called a polyp that is not cancer, but can become cancerous.  It is a preventable disease.  With screening, colorectal cancer can be prevented and treated if found early

• Screening is the only way to detect polyps and then treat them before they turn cancerous.
• Do not wait for symptoms to get screened.  You can have the disease and not even know it.

Smoking.  Smoking and chewing tobacco has a major impact on your long-term health.  It can increase your risk for heart disease, vascular disease, strokes, lung cancer, emphysema and other cancers.

• Don’t Smoke.  Ask your doctors or nurses about ways you can stop smoking or chewing tobacco.  There are medicines and programs to help you quit.

Alcoholism.  Many people in this country have a problem with excess drinking.  If you drink more than 1-2 drinks a day or greater than 7 drinks a week, this may be a problem.  Drinking too much alcohol can cause heart problems, hepatitis, cirrhosis, pancreatitis, and dementia as well as social and family problems.

• Talk with your doctors and nurses about programs to help you stop drinking. 

Prostate Cancer.  Prostate cancer is the most frequent cancer (other than skin cancer).  It accounts for 36% of all cancers.

• Let you doctor know if you have troubles with urination or have a family history of prostate cancer.

Osteoporosis is the major cause of hip fractures in adults older than 65. 

• Have 1200 mg of elemental calcium (4-5 dairy rich foods) a day.  Take 400-800 IU  of vitamin D daily, especially during the winter months.
• Perform weight-bearing exercise to prevent bone loss.

• Use seat belts in cars.  Use helmets with bicycles and motorcycles.  Avoid driving if you have had any alcohol or drugs.
• Seek help for sexual, physical or emotional abuse.
• Practice safe sex.
• Avoid staying out in the sun for long amounts of time.  If you cannot avoid being in the sun, wear clothing to cover your skin or use sunscreen.
• Visit a dentist every 6 months to a year.

Preventive Health Service

Date/test results

Blood Pressure

(every 1-2 years)

Cholesterol

(every 5 years)

Optical colonoscopy (every 10 years) or Virtual colonoscopy (every 5 years) or Flexible sigmoidoscopy (every 5 years) or Immunochemical fecal occult blood test (iFOBT) (every 1 year)

Tetanus shot

(every 10 years)

Flu shot (yearly)

Pneumonia vaccine (if 65+ or at risk)