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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. F or healthy bones, be sure to get calcium every day with plenty
of foods and drinks that have it. This includes milk and dairy foods, tofu, leafy
greens, canned salmon or sardines, and juices or breads with added calcium. Ask your
healthcare provider if you need calcium supplements.
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Don't use illegal drugs and limit alcohol. F or women, the definition of moderate
drinking is 1 drink a day. A drink is 1 5-ounce glass of wine, 1 12-ounce bottle of
beer or wine cooler, or 1.5 ounces of 80-proof distilled spirits. Keep in mind that
the alcohol content of each type of drink can vary. For illegal drugs, there is no
safe or moderate use.
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Take medicine wisely.Read the labels and follow the directions carefully. Tell your
healthcare provider or pharmacist about any other prescription medicines, over-the-counter
medicines, herbs, or supplements you are taking. This is because they could change
the effects of your medicines. For your safety and to lower your risk for side effects
or interactions, tell your healthcare provider if you use any illegal or recreational
drugs. If you have any questions about side effects, call your healthcare provider
or pharmacist.
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Play it safe. Prevent injuries. Use your seatbelt. Wear a helmet when you ride a motorcycle
or bicycle. Use smoke and carbon monoxide detectors at home. Wear sunscreen and sunglasses
with 100% UV protection. Practice safe sex by using condoms to protect against sexually
transmitted infections.
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Get checked.Get regular checkups, exams, cancer screenings, and vaccines as directed
by your healthcare provider. Don't forget self-exams, too. Check your skin and mouth.
Be familiar with how your breasts normally look and feel. Report any changes to your
healthcare provider right away.
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Don't smoke.Smoking is the leading preventable cause of death in the U.S. Ask your
healthcare provider for resources to help you quit.
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Eat smart.Eat plenty of fruits, vegetables, and whole grains. Enjoy a variety of foods
from each food group and eat sensible portions.
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Get moving.Get at least 150 minutes of physical activity over the course of each week.
It can greatly improve the way you look and feel. Try exercising for 30 minutes at
least 5 days a week. Also do muscle strengthening exercises 2 days a week.
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Do things you enjoy. Take time for yourself. Connect with family, friends, and your
community.
This chart provides general healthcare guidelines for women, but is not meant to replace
any advice and guidance given by your healthcare provider. Please use it as a reminder
to take care of your personal healthcare needs, and also as a list of topics you may
want to discuss with your healthcare provider.
Each day
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Each month
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Each year
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Other
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Exercise 30 minutes a day.
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Do an oral cavity self-exam, gums, teeth, lips, tongue
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Have a dental checkup once or twice a year. Have vision and hearing checked annually.
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Discuss with your healthcare provider whether you need an annual exam.
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Protect yourself from the sun - use sunscreen and dress appropriately.
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Do a full-body self-exam for unusual moles or other skin conditions. Have your healthcare
provider examine moles annually, or immediately for suspicious growths.
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Have a pelvic exam and Pap test starting at age 21.Talk with your healthcare provider
about his or her recommendations for further testing and screening for the human papillomavirus,
or HPV.*
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After age 50:
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Have a fecal occult blood test every year, or have a flexible sigmoidoscopy every
5 years, OR
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Have a double contrast barium enema every 5 years, OR
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Have a colonoscopy every 10 years
Start screening with a colonoscopy at age 45 in African Americans
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Watch your fat intake - no more than 25 % to 35% of your calorie intake. Most fats
should come from sources of polyunsaturated and monounsaturated fatty acids, such
as fish, nuts, and vegetable oils.
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Be aware of your weight, check your BMI (body mass index)
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Have your blood pressure and cholesterol levels checked
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Starting at age 45: every 5 years have a full lipid profile test for cholesterol and
triglycerides.
Earlier screening is recommended if you have risk factors for coronary artery disease.
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Eat sources of protein such as lean or low-fat meat, poultry, fish, dry beans, eggs,
and nuts.
Eat 5 to 9 services of fruits and vegetables daily.
At least half of all of the grains eaten should be whole-grains.
Consume 3 cups of fat-free or low-fat milk or equivalent milk products per day.
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Talk with your doctor about when you should have a mammogram.
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Get pneumococcal and shingles vaccines. Ask your healthcare provider if any other
vaccinations are needed or if immunization recommendations have changed.
After age 65: get the pneumococcal vaccines; also recommended for those younger than
65 who have medical problems that increase the risk for serious complications and
death
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Be aware of your alcohol intake and stress level.
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Get a flu shot.
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Get a tetanus/diphtheria (td) booster every 10 years
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* The American Congress of Obstetricians and Gynecologists recommends that women have
their first Pap test at age 21. Women ages 21 to 29 should have a Pap test every 3
years. Women 30 and older are recommended to have co-testing with cytology and HPV
every 5 years, or cytology every 3 years. It's reasonable to discontinue screening
for cervical cancer in women age 65 and over after receiving negative prior screening
tests if there is no history of cervical intraepithelial neoplasia (CIN) 2+ within
the last 20 years. After screening has been discontinued, it should not be resumed,
even if a woman has multiple sexual partners.