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Let Us Help You Stay Healthy

Every day you make choices that impact your health. As physicians, we can help you treat illness. We have an equal, if not greater, obligation to help you make the right choices to maintain good health and prevent illness. These guidelines summarize steps you can take to make the right choices both in lifestyle and preventative care.

Guidelines for Good Health

Diet

  • Watch portions to maintain a healthy weight. (Ask your physician about your Body Mass Index.)
  • Limit fats (particularly saturated fats) and highly salted food.
  • Eat five servings of fruits and vegetables a day.

Exercise

30 minutes of moderate exercise 3 to 5 times a week. It will help maintain your weight, improve energy and strengthen bones.

Smoking

It’s never too late to quit, but even better to never start.

Alcohol

  • Moderation, 3 to 5 drinks per week
  • Never use if driving, swimming, boating or operating machinery.

Stress

Learn relaxation techniques or seek help if you feel unable to deal with your stress.

Safety Counts

  • Wear your seat belt at all times.
  • Wear a helmet when riding a bike, ATV, motorcycle, rollerblades or skateboard.
  • Check your home smoke and carbon monoxide detectors monthly.
  • If you have a gun, lock it safely or remove it from the house.
  • Protect your back when lifting.
  • Practice safe sex; use a condom.
  • Set your water heater between 120° and 130° F.
  • Learn CPR (cardiopulmonary resuscitation).
  • Seek nonviolent ways to resolve conflicts.
  • Wash your hands several times a day.

Avoid Prolonged Sun Exposure

Use sunscreen and apply 30 minutes before sun exposure and wear protective clothing.

Think Immunization

  • Get a tetanus booster every 10 years with pertussis (whooping cough) booster once as an adult.
  • We recommend the pneumonia vaccination if you have asthma, diabetes or if you are over 65 years of age. Talk to your doctor about these and other indications for this vaccine.
  • Consider an annual flu shot, especially if you have asthma, diabetes or if you are over 65 years of age.
  • If you might be exposed to Hepatitis A or B, you are a candidate for vaccination.
  • If you are over 60, talk to your doctor about the “shingles vaccine.”

Let Your Doctor or Allied Health Practitioner Know If...

  • You are concerned that someone might hurt you at home or elsewhere
  • You feel sad, depressed or have lost interest in things you used to enjoy
  • You have exposure to anyone who uses illegal intravenous drugs or has hepatitis, tuberculosis, HIV/AIDS or other infectious disease
  • You notice any skin lesions that change size, shape or color
  • You have any other health concerns

Establish a Health Care Proxy

If you were the victim of a sudden and catastrophic illness that prevented you from stating your healthcare wishes, this form indicates who you want to make decisions regarding your treatments. We can provide the forms you need to fill out. Legal counsel is not necessary.

Things That Aren’t Needed on a Routine Basis

  • Chest X-rays
  • Yearly EKG
  • Routine stress test

If your health is good, get…woman 18-50

  • Regular checkups
  • Cholesterol screening every 5 years if it remains normal



  • Blood pressure check at every visitman over 50
  • Colorectal Cancer screening preferably with colonoscopy
  • Annual physical exam and flu shot
  • Exercise and take a daily multivitamin
  • Regular dental and eye exams
  • Prevent falls if mobility is impaired – remove scatter rugs, install handrails/grab bars and use a cane or other assistive device if needed

Women Ages 18-50

  • woman 18-50Breast cancer screening
    • Physician exam every 3 years, ages 20-39, every 2 years ages 40-50, then annually
    • Mammogram every year starting at age 40
  • Cervical cancer screening
    • Yearly pelvic exam following the onset of sexual activity
    • Pap screening beginning at age 21 at intervals appropriate for risk level
    • HPV screening when appropriate
  • Always practice safe sex; use a condom
  • Sexually transmitted diseases screening
    • Chlamydia screening for sexually active females ages 16-26 or any other women at risk
    • Talk with your doctor about HIV testing.
  • If you are pregnant or planning on becoming pregnant...
    • Start folic acid supplement
    • Stop smoking and drinking alcohol
  • Exercise regularly and get 1200-1500 mg calcium daily (from foods or supplements) to build and keep bones strong.
  • Talk to your doctor (if you are under 26) about vaccination to protect against HPV infection.
  • Baseline bone densitometry for high risk factors

Women Ages 50 and Beyond

  • woman 50 and beyondBreast cancer screening
    • Annual physician breast exam and mammogram
  • Cervical cancer screening
    • Yearly pelvic exam following the onset of sexual activity
    • Pap screening beginning at age 21 at intervals appropriate for risk level
    • HPV screening when appropriate
  • Calcium and Vitamin D
    • 1500 mg of calcium and 800 IU of Vitamin D every day
  • Baseline bone densitometry at age 65

Men Ages 18-50 man 18-50

  • Monthly testicular self-exams. Report any lumps even if not painful.
  • Always practice safe sex; use a condom.

Ages 50 and Beyond

  • Prostate Cancer Screening: Discuss your risk factors for prostate cancer to decide if you need a prostate specific antigen (PSA) blood test.
  • Talk to your doctor about taking an aspirin a day to prevent heart attack and stroke.