Five Simple Things To Do To Stay Healthy Eat a sensible diet including all the food groups Thirty minutes of exercise daily Protect your bones eating 3 servings of low fat dairy products daily, weight bearing exercise or activities 3 x a week Regular Health Screenings Take time out for yourself of at least 30 minutes a day to relieve stress Current Recommended Regular Health Screenings For Women Thyroid screening blood test every 5 years starting at 35 Blood pressure check every 2 years starting at 18 Cholesterol screening blood test starting at 20 and then your Doctor to decide thereafter Bone Mineral Density test (DEXA) baseline at 40 Fasting.
Are you getting enough sleep? Sleep Deprivation Effects Memory problems Depression Decreased immune system Increased perception of pain High blood pressure Adverse effect on cognition and performance 24 hours without sleep impairs you to the extent of or greater than if you are legally drunk (0.08% alcohol) Facts Adults need an average 8.2 hours per 24 hours (infants 16, teenagers 9) Impairment occurs with as little as 2 hours of sleep lost Sleep debt occurs if get only 5 hours and as this accumulates your awareness of sleepiness declines Circadian timing of when you sleep is crucial sleep deprived individuals may not “feel” sleepy Clinical Signs of Sleep Deprivation Irritability,.
American College of Obstetricians and Gynecologists (ACOG) Previous recommendation was women age 40 to 49 get a mammogram every 1-2 years, 50 and older yearly. New recommendation is all women starting at age 40 get a yearly mammogram. Also recommend all women age 40 and older get an annual clinical breast exam, women 20 to 39 get a clinical breast exam every one to three years depending on their family history for breast cancer. Also recommend that women practice self awareness by doing regular self breast exam, NOT to replace the clinical breast exam in the Doctors office. How does this compare to the US Preventative Services Task Force guidelines.
Causes: Psychological: Tendency to insomnia, persistent stress, learned insomnia Lyfestyle: Stimulants (caffeine, nicotine, certain medications), alcohol, shift work, lack of exercise, sleeping pills Environmental Factors: Noise, light Physical Illness/Psychiatric Illness: Depression, sleep apnea, restless leg syndrome, gastroesophageal reflux (heartburn) Tips For Good Sleep Hygiene: Don’t go to bed unless you are sleepy If you are not asleep after 20 minutes, then get out of bed Begin rituals that help you relax each night before bed Get up at the same time every morning Get a full night’s sleep on a regular basis Avoid taking naps if you can Keep a regular schedule Use you bed only for sleep and sex.
Fitness For Less: Everyday opportunities-walk instead of ride, stairs, park further out, household chores, play with the kids Consider modest investments-inexpensive fitness products like dumbbells, jump ropes, fitness balls, videos/DVDs/pod cast, video games Office Exercises: Make the most of your commute Look for opportunities to stand Take ‘fitness breaks’ instead of coffee breaks Trade your office chair for a fitness ball Keep fitness products in your work area ‘Get social’-bring along a coworker Conduct a meeting ‘on the go’ Pick up the pace If traveling for work-when waiting on a plane walk in the airport, and use hotel fitness rooms MAKE IT FUN!