For all ages
• Always use a seatbelt in any motor vehicle.
• Do not drive under the influence of alcohol or drugs.
• Wear a helmet when on a bike, motorcycle, or ATV.
• Make sure your home is equipped with smoke detectors and carbon monoxide monitors that work. Check them monthly.
• If you choose to own firearms, store them safely or remove them from the home.

Eat right
• Maintain a healthy weight - Don't overeat!
• Limit fats and cholesterol.
• Emphasize grains, and 5 servings of fruit and vegetables a day.
Exercise
• 30 minutes of moderate activity per day
(walking, biking, swimming, gardening).
Smoking
• If you smoke, start a strategy to quit. It's never too late to quit.
Alcohol
• Avoid excessive consumption.
• Never use while driving, swimming, boating, or operating machinery.
Stress
• If necessary, learn relaxation techniques to prevent stress from undermining your health.
Immunizations are not just for kids!
• Tetanus every 10 years.
• Hepatitis A or B vaccine if you are likely to be exposed at work or at home.
• Pneumonia vaccine and flu shots: consult with your physician.
Sunburns raise the chance of skin cancer.
• Use sunscreen! Apply generously 30 minutes before sun exposure.
• Avoid midday sun.
• Wear protective clothing.
Keep up with dental checkups
Establish a health care proxy and advanced directives
• These written instructions designate someone to speak for you in the event of a catastrophic illness and state your wishes regarding treatments such as feeding tubes and breathing machines. We have forms available.

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Men and Women, Ages 18-50
Regular checkups, if your health is good
• Before 40, every 2-5 years
• 40-50 years old, every 1-2 years
Cholesterol
• Check every 5 years if it remains normal, starting at age 35 for men,
45 for women.
• More often if you smoke, are overweight, have high blood pressure or diabetes, or if a close relative has had a heart attack before the age of 55.

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Women, ages 18-50
Learn to examine your own breasts and check for new lumps once a month, just after your period.
Breast exam by a physician
• Before 40: every 1-2 years.
• Ages 40-50: once a year.
Pap smear
• At or before first intercourse, then yearly for 3 years.
• Every 3 years thereafter if Pap tests are normal; yearly if prior Pap is abnormal, or if you are HIV positive or have multiple sex partners.
Rectal exam
• Will be done with your physicals.
Calcium
• 1000 mg a day; 1500 mg if you are nursing.
Mammogram
• Before 40 if breast cancer is in your immediate family.
• Ages 40-50: every 1-2 years.
• Age greater than 50, yearly
At menopause
• Discuss estrogen hormone replacement or its alternatives with us.
• Increase calcium to 1500 mg a day, with vitamin D 400 IU daily.
• Rededicate yourself to regular exercise and a healthy diet.

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Men ages 18-50
• Check monthly for lumps in the testicles; cancer doesn't happen commonly to young men but when it does, this is where it often starts.
• Prostate: checked by a rectal exam during physicals after the age of 40.
• PSA blood test is usually done yearly starting a age 40. Discuss this further with your doctor. In addition, a digital rectal exam should also be performed.

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Ages 50 and beyond, men and women
Maintain exercise to increase your safety and avoid injury.
Multivitamin daily if you do not think you get a balanced diet.
Review your health care proxy and advanced directives.
Complete physical each year.
Colon Cancer Check

• Every 5-10 years.

• Consult with your doctor for further details.
• 3 stool cards at yearly physical.
Pneumonia vaccine
• Discuss with your doctor.
Flu shot
• Discuss with your doctor.
Eye exam
• yearly beyond age 65

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Women ages 50 and beyond
• Continue with breast self exams each month.
• Mammogram yearly.
• Pap every 1-6 years - discuss with your doctor .
• Increase calcium to 1500 mg a day at menopause, with vitamin D 400 IU daily.
• Consider hormone replacement treatment and bone density testing if not yet done, especially if you have smoked, have thyroid disease or are of slender build.
Men ages 50 and beyond
Prostate: with yearly physical. Discuss PSA testing with your doctor.

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