Former Deputy Assistant Secretary for Health (Women's Health)

Find a doctor with whom you feel comfortable—Enter into a partnership with your doctor for your health.  If you ever have doubts about a physician’s recommendation, get a second opinion.

 

Know and keep a record of your family health history—Some diseases run in families.  Share information with your doctor.  Learn about signs and symptoms of these illnesses so that you can detect them early.

 

If you smoke, STOP!—If you don’t, please don’t start. Smoking is the #1 preventable cause of death and disability.   

 

Eat smart-- Eat a balanced diet rich in fruits, vegetables, fiber, vitamins, folate, and calcium and limit portion sizes.  Limit your fat intake to 20-30% of daily calories.  Check www.nutrition.gov and www.mpyramid.gov for more information.

 

Physical activity—It is one of the very best things you can do to improve your health.  Aim for 30 - 60 minutes of physical activity on most days of the week.  Pick activities you like—take stairs instead of elevators, dance, take a power walk instead of a power lunch.  Try a pedometer—and aim for 10,000 steps every day!  Visit www.fitness.gov to learn more.

Exercise your mind as well— Do crossword puzzles or sudoko. Take a class. Join a book club.  Mental exercises, an activity rich environment and socializing helps keeps your mind alert and makes life more enjoyable as well.

 

Alcohol—If you drink, limit your intake.  One drink a day might help prevent heart disease but serious health issues are associated with its use including car crashes, alcohol abuse, and an increased risk of liver disease and some cancers. Avoid alcohol totally if you’re pregnant.  And drugs?  Don’t, unless they’re prescribed for you and then be sure to take them for the recommended period of time.

 

Clinical exams—Obtain routine doctor’s checkups with lifesaving early detection screening exams (cholesterol, blood pressure, pap smears, mammograms, prostate checks and colonoscopies depending on your age).  Keep your immunizations current including seasonal flu and pneumonia vaccinations.  Early detection and regular preventive care reduces your risk of disease and disability, saves lives and billions of dollars in health care costs for our nation.

 

Skin exams—Skin cancer is on the rise.  Perform self-exams looking for growths with irregular shapes and colors. Have your skin checked annually.  Above all, practice preventive medicine.  Use sunscreens and be a shade worshiper.

 

Be safe—In your home, in your work place, on your bike, and in your car.

 

Be ready in case of an emergency—Be prepared in the event of a disaster such as a tornado, hurricane, terrorist attach or pandemic flu. Develop a family plan and communication strategy.  For more information, call 1-800-Be-Ready, or log onto www.ready.gov or www.fema.gov.  Know what you can do for seasonal flu or in the event of a pandemic: practice good hygiene, wash hands, cover coughs, and avoid infected people.

 

Find your own stress buster – Find time in the day that’s just for you. Take a walk, read a book, practice yoga. Family and friends are critical to disease prevention.  It’s also more fun and easier to engage in healthy behaviors if others join you.

 

Be a savvy health consumer—Read as much as you can and use trustworthy Internet sites (see list below) for reliable health information.  Know your health plan.  Be informed.  Knowledge is power when it comes to your health and the health of your family, business and community. 

Recommended       www.healthfinder.gov    www.4women.gov   www.medline.gov      

Websites:                www.pandemicflu.gov     www.4collegewomen.org        

                                www.healthierus.gov     www.nutrition.gov     www.hhs.gov

                                www.kff.org    www.globalhealth.gov    www.fitness.gov        

                                www.ready.gov

Reg. No.            www.drsusanblumenthal.org                                   Refills               Often!