Preventive Care Information


QUIT SMOKING (including cigars, pipes, chewing tobacco and smokeless tobacco)

DRINK ALCOHOL IN MODERATION - maximum of 1-2 drinks/day (1 drink = 12 ounces of beer, 5 ounces of wine, or 1 shot liquor)

EXERCISE REGULARLY

  • The ideal is at least 30 minutes of physical activity every day of the week; any physical activity is better than none.

  • Aerobic exercise, defined as exercise which raises the heart rate and keeps the heart rate elevated steadily (i.e. walking, bicycling, cross country skiing, aerobics, swimming, roller blading), ideally 3-4 times per week. Interval training is ideal, meaning alternating between bursts of intense aerobic exercise for 30-60 seconds with intervals of less intense aerobic exercise.

  • Weight training (i.e. 8-12 reps for 2-3 sets) 2-3 times per week.

  • Balance and flexibility training should be part of a comprehensive exercise program.

EAT HEALTHY

  • Eat a variety of fruits and vegetables (at least 5 portions per day), with diversity from one week to the next

  • Eat a variety of nuts and seeds (unroasted, unsalted, store in refrigerator)

  • Eat whole grains, NOT refined carbohydrates

  • Consume plentiful amounts of monounsaturated fat and omega 3 fats (fatty fish)

  • Limit milk and milk products (cheese, yogurt, ice cream)

  • Limit fatty, greasy, fried foods

  • Limit meat, especially red meat, and markedly limit intake of processed meat (fatty fish twice a week is good as a substitute)

  • Limit sweets

  • Limit sugar-sweetened beverages

  • AVOID trans fats (hydrogenated oils, shortening)

BRUSH your teeth twice a day AND FLOSS once a day

SEE A DENTIST once a year for a routine teeth cleaning, more often if plaque or tartar build-up

DENTAL X RAYS for screening every 2-3 years, unless you are prone to cavities

WEAR A SEAT BELT when in a car; WEAR A HELMET when bicycling or roller blading

LIMIT SUN EXPOSURE or use a SPF 30 or greater sunscreen

SAFE SEXUAL PRACTICES - monogamous relationship is best; condoms for prevention

GUN SAFETY - if you own guns, consider keeping them locked up

WHAT YOU SHOULD KNOW ABOUT HEART ATTACKS

  • Heart attacks are the number one killer of adults in the United States.

  • Most deaths from heart attacks occur in the first hour, and most occur suddenly from disturbances in heart rhythm.

  • Slow, deep breathing may also decrease the risk of death, as heart rhythm disturbances may be less likely if one can stay relaxed.

  • Heart attacks are uncommon under age 50, but can occur at any age, especially in cigarette smokers, diabetics, and cocaine users.

  • Heart attack pain is typically experienced as a constant pressure or heaviness in the chest, often accompanied by shortness of breath or sweating.

  • If you think you might be having a heart attack, call an ambulance. Prompt emergency treatment can save lives.

WHAT YOU SHOULD KNOW ABOUT STROKES

  • Common symptoms of a stroke include sudden weakness of the face, arm, or leg; sudden loss of vision; or sudden difficulty speaking.

  • Pain is usually not an indication of a stroke - the only exception is sudden onset of a severe headache.

  • If you think you might be having a stroke, call an ambulance. Prompt emergency treatment can save lives.

REFERENCE BOOK:

American College of Physicians Complete Home Medical Guide. David R. Goldman (ed). 1999.

THE ANNUAL COMPLETE PHYSICAL EXAM

  • This is a time honored tradition, initially advocated by the American Medical Association in the 1920's (JAMA. 1923. 80. 1376-1381).

  • In 1979 the Canadian Task Force on the Periodic Health Examination first suggested that the few preventive health care interventions which were well supported by evidence could be done at visits for other purposes, rather than at a scheduled annual physical (Can Med Assoc J. 1979. 121. 1193-1254).

  • Since 1979, the American College of Physicians, American Medical Association, USPSTF, and U.S. Public Health Service have all agreed that comprehensive annual checkups of adults should be abandoned and replaced by a more selective approach (Ann Intern Med. 1981. 95. 729-732; JAMA. 1983. 249. 1626-1633; Ann Intern Med. 1991. 114. 758-783).

  • A periodic health evaluation with a focus on a healthy lifestyle and disease prevention is considered by most authorities to be the successor to the annual complete physical (Arch Intern Med. 1999. 159. 909-910).

DIETARY SUPPLEMENTS FOR PREVENTION FOR HEALTHY ADULTS (for a detailed narrative, go here on this site)

  • Consider a multivitamin/multimineral daily

  • Consider Vitamin D 1000 - 2000 IU daily, depending upon sun exposure and the amount of vitamin D in the multivitamin (NOTE some multivitamins contain 1000 or even 2000 IU vitamin D in the multi)

  • Consider a whole food fruit and veggie supplement – examples include Swanson® Fruit and Veggies 4 Life (available by mail order), Juice Plus + ® (multi level marketed)

  • Consider magnesium (glycinate or citrate) 150 - 300 mg daily

  • Consider Vitamin E (mixed tocopherols) 100 IU daily

  • Consider selenium 200 micrograms daily (or 2 Brazil nuts daily) if your multivitamins does not contain 200 micrograms of selenium

  • Females of child-bearing age, consider additional folate 0.4 mg daily

  • Females, consider calcium citrate 300 - 500 mg daily

  • Over age 50, consider vitamin B12 0.1 – 1 mg daily

  • Over age 50, consider Coenzyme Q 10 50 mg daily


Page Updated August 12, 2019