What You Can Do to Maintain Your Health

Do my habits really affect my health?
Yes, very much so. All of the major causes of death (such as cancer, heart disease, stroke, lung disease and injury) can be prevented in part by making healthy lifestyle choices.

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Don't smoke or use tobacco.
Smoking and using tobacco are very dangerous habits. Smoking causes 440,000 deaths in the United States every year. More preventable illnesses (such as emphysema, mouth, throat and lung cancer, and heart disease) are caused by tobacco use than by anything else. The sooner you quit, the better.

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Limit how much alcohol you drink.
This means no more than 2 drinks a day for men and 1 drink a day for women. One drink is equal to 1 can of beer (12 ounces), a 4-ounce glass of wine or a jigger (1 ounce) of liquor.

Too much alcohol can damage the liver and contribute to some cancers, such as throat and liver cancer. Alcohol also contributes to deaths from car wrecks, murders and suicides.


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Eat healthy.
A healthy diet has many health benefits. Heart disease, certain cancers, stroke, diabetes and damage to your arteries can be linked to what you eat. By making healthier food choices, you can also lower your cholesterol and lose weight.


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Lose weight if you're overweight.
Many Americans are overweight. Carrying too much weight increases your risk for high blood pressure, high cholesterol, diabetes, heart disease, stroke, certain cancers, gallbladder disease and arthritis in the weight-bearing joints (such as the spine, hips or knees). A high-fiber, low-fat diet and regular exercise can help you lose weight and keep it off.


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Exercise.
Exercise can help prevent heart disease, high blood pressure, diabetes, osteoporosis and depression. It can also help prevent colon cancer, stroke and back injury. You'll feel better and keep your weight under control if you exercise regularly. Try to exercise for 30 to 60 minutes, 4 to 6 times a week, but remember that any amount of exercise is better than none.


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Don't sunbathe or use tanning booths.
Sun exposure is linked to skin cancer, which is the most common type of cancer in the United States. It's best to limit sun exposure and wear protective clothing and hats when you are outside. Sunscreen is also very important. It protects your skin and will help prevent skin cancer. Make sure you use sunscreen year round on exposed skin (such as your face and hands). Choose a broad-spectrum sunscreen with at least an SPF 15 and one that blocks both UVA and UVB light.

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Practice safe sex.
The safest sex is between 2 people who are only having sex with each other and who don't have a sexually transmitted infection (STI) or share needles to inject drugs.

Use latex condoms and a spermicide (a product that kills sperm) gel or cream. Talk with your doctor about being tested year for STIs.


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Keep your shots up to date.
Adults need a tetanus-diphtheria booster every 10 years. Your doctor may substitute one Td booster with Tdap, which also protects you against pertussis (whooping cough). You should also get a flu shot each year. Ask your doctor if you need other shots or vaccines.

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Check your breasts.
Breast cancer is the second most common cause of death for women. Have your doctor check your breasts every 1 to 2 years until you're 40 years of age. After age 40, you should have a yearly clinical exam and a mammogram.

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Get regular Pap smears.
Cancer of the cervix in women can be detected by regular Pap smears. Start having them when you begin having sex or by age 18. You'll need them once a year at first, until you've had at least 3 normal Pap tests. After this, you should have them at least every 3 years.


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Ask your doctor about other cancer screenings.
Adults over 50 years of age should ask their doctor about being checked for colorectal cancer. Men 50 years of age or older should discuss with their doctor the risks and benefits of being screened for prostate cancer.

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Should I have a yearly physical?
Health screenings are replacing the yearly physical. Instead of every person getting the same exams and tests, only the appropriate ones are given. Talk to your family doctor about your risk factors and what tests and exams are right for you.