Do Right!®

Live Right!

Making time for physical activity in your daily routine as well as eating a healthy, well-balanced diet are necessary to living a healthier life. In conjunction with these two notions, taking time for yourself, relaxing, reducing stress, organizing your life and getting adequate sleep are essential to a healthier life.

Take time for yourself

Each day you should take some time for yourself and do something you enjoy. This could be a variety of things including reading a book, working in the yard, pampering yourself, listening to your favorite music, taking a walk, etc. Even if you only have 15-30 minutes to devote to yourself, make sure you work this time into your schedule. The most important person is you, and this will help you live a happy and healthy life.

Reduce stress

Stress can lead to an unhealthy life and should therefore be avoided. There are many stress relieving techniques to help you decrease stress. Some examples include: yoga, meditation, positive thinking, laughter and breathing techniques. Visit the Mayo Clinic's article on positive thinking as a way to reduce stress. For stress relief strategies visit holisticmed.com.

Organize your life

Time management is an important factor in making sure your life is organized, and it helps to reduce stress. Use a daily planner for meetings, appointments, commitments, exercise and anything else that is important to you.

Putting physical activity and time for yourself in to your daily planner will help to ensure that you perform these activities each day. If these are in your daily plan you are more likely to not schedule anything else that would conflict with this time, and the result will help you maintain a happy, healthy and stress free life.

Get adequate sleep

Make sure that you get enough sleep each night (recommended 7-8 hours depending on the individual). Make sure you are getting quality/uninterrupted sleep, and that you avoid leaving the television on when going to bed so that this sleep is not interrupted.

Get regular health screenings

Adult Health Screening Schedule

Having regular health screenings is one of the most important things you can do for yourself. The following guidelines are designed for healthy people who have few risk factors. Check with your doctor for how the screening schedule might need to be personalized for you, based on your family history and lifestyle choices.

All Adults

• Blood Pressure - every 2 years (for prevention of heart disease and stroke)

• Fasting Blood Test for Cholesterol - every 5 years beginning at age 35 for men and age 45 for women (heart disease, stroke prevention)

• Colon and Rectum Screening - screening for colorectal cancer should begin by age 50.

• Dental Checkup - every 6 to 12 months

• Fasting Blood Glucose – every 3 years for adults over age 45 (diabetes prevention)

• Glaucoma – African-Americans age 40 and older (because the incidence of glaucoma in this population is much higher); other adults age 65 and older, or yearly if you are severely near-sighted, diabetic or have a family history of glaucoma (to prevent blindness)

• Vision Exam - every 2 to 4 years, even if you don’t need vision correction; yearly after age 65

Just for Women

In addition to the previous recommendations, women need to have:

• Mammogram and Clinical Breast Exam every 1 to 2 years beginning by age 40 (breast cancer prevention)

• Pap Smear at least every 3 years, beginning with sexual activity or age 21 until age 65 (cervical cancer prevention)

• Bone Density Test every 5 years beginning around age 50 (osteoporosis prevention)

Just for Men

As they age, men are at risk for prostate cancer. The PSA blood test is the most common screening tool, but a high level of PSA can also be caused by conditions other than cancer, such as urinary infection. Talk with your primary care physician about the risks and benefits of prostate screening.

Child Screenings

It is extremely important to a child’s growth and development to have regular preventative health screenings. Personal and family history of medical conditions may add other screenings or change the frequency needed. Be sure to request and discuss these recommendations with your child’s doctor. The following are guidelines for preventative health screenings for children:

**Well Baby Care and Well Child Care: **

Starting at birth, frequency of screenings is determined by doctor.

• Comprehensive Health Promotion & Disease Prevention Exams

• Vision/Hearing Screening

• Height, Weight and Head Circumference Check

• Routine Immunizations

• Developmental/Behavioral Assessment

**Well Child Care/Routine Physical Exam: **

Starting at age 6 and every year following.

• Comprehensive Health Promotion & Disease Prevention Exams

• Vision/Hearing Screening

• Height, Weight and Head Circumference Check

• Routine Immunizations

• Developmental/Behavioral Assessment

Diagnostic Labs:

• Routine blood work/urine analysis as recommended by doctor

• Lead Exam from 6 months to 6 years, if at high risk

Infectious Disease Screening:

• HIV if sexually active

• STD ‘s if sexually active

• Tuberculosis as recommended by doctor

Other Screenings:

• Clinical Breast Exam starting at age 18

• Pelvic Exam/Pap Smear if sexually active

• Testicular Exam starting at age 13

• Oral and Dental exam twice a year